In this episode of the Path to Better A1C podcast, host Jenny Pena speaks with registered dietitian Andy De Santis about the interconnectedness of fatty liver disease and diabetes management.
About Andy De Santis, RD MPH:
Andy is a private practice dietitian, book author and social media enthusiast from Toronto, Canada. Having graduated with a master's in public health nutrition in 2014, his decade long career started at the research and education department of Diabetes Canada before expanding into the world of social media, nutrition writing and private practice.
Spending the last few years engrossed in the world of fatty liver disease and metabolic health, Andy has an insatiable desire for identifying and translating nutrition research for his clients, followers and Fatty Liver online course and community members. * Use PB50 Code for $50 off Fatty Liver Course here:ttps://www.fatty-liver-masterclass.com/checkout* Connect with Andy on IG: @AndytheRD
Connect with Host, Jenny Pena, NBC-HWC
FREE Resources:📘Prediabetes Roadmap Guide: https://wwwsubscribepage.io/starterguide🍽️Dinner, Solved – quick & blood sugar–friendly dinner ideas: https://jennypena.kit.com/dinner🗒️Blood Sugar–Balancing Snacks List: https://subscribepage.io/snacksConnect with Coach Jenny:📞Book a FREE Clarity Call - https://calendly.com/coachjenp7/call🌐 Learn more: https://www.jennypena.com📲 Follow on Instagram: / coachjenp
In this episode of Path to Better A1C, jenny sits down with Bryan Butler, Formerly 400 lb teen now helping build brands that improve our healthspans. He is a graphic designer and podcast host who approaches life and wellness through a holistic lens.
Together, they dive into his personal weight loss journey, his calling and what provoked him to create a podcast and be an advocate for the young generation. He opens up about his powerful journey of losing a significant amount of weight and the mindset shifts that helped him sustain that transformation.
In this conversation, Bryan Butler emphasizes the significance of enjoying food while also focusing on the distinction between weight loss and fat loss. He highlights the importance of maintaining muscle mass for better metabolic health and encourages listeners to prioritize fat loss over mere weight loss, noting that the scale may not always reflect positive changes in health and strength.
Connect with Bryan:
Website - https://bryanbutlerstudio.com
Instagram: @bryanbutlerstudio + @TheOdysseyOfAFormerFatKid
LinkedIn: @bryanbbutlerstudio
Connect with Host, Jenny Pena, NBC-HWC:
Grab FREE Prediabetes Starter Guide - https://www.subscribepage.io/starterguide
IG @coachjenp
Facebook - https://www.facebook.com/profile.php?id=61569284337496
In this episode of the Path to Better A1C podcast, host Jenny Pena speaks with hypnotherapist Callie Stewart about the benefits of hypnotherapy for health and wellness, particularly in relation to blood sugar regulation.
They discuss common misconceptions about hypnotherapy, its therapeutic applications, and how it can help manage stress and cravings.
Cally Stewart is a hypnotherapist specializing in stress relief, anxiety reduction, and habit change. Blending evidence-based techniques with a compassionate approach, she helps clients break free from old patterns and step into greater resilience and calm. Through one-on-one sessions and group programs, Cally empowers people to create lasting change and live with more balance, confidence, and ease.
Connect with Cally:
Website - https://www.callystewart.com
Free Resource - https://www.callystewart.com/resource_guide_for_empaths_and_hsps
Instagram - @cally0406
LinkedIn - https://www.linkedin.com/in/cally-stewart-1abba55
Connect with Jenny:
🎁 Free Resource: Download your Blood Sugar Balancing Snacks List to help you respond to real hunger with steady, satisfying options. 👉 https://www.subscribepage.io/snacks
Free Resource: “Dinner, Solved” – 5 Easy Meals That Keep Blood Sugar Steady → https://subscribepage.io/dinnersolved
🔗 Connect with Jenny: Website: https://www.jennypena.com Instagram: / coachjenp YouTube: / @coachjenp Book a Free Clarity Call: https://calendly.com/coachjenp7/call
With so many diet trends promising quick fixes, how do you know what really supports blood-sugar balance? In this episode, Coach Jenny Peña, NBC-HWC, breaks down the pros and cons of popular eating styles—from Keto and DASH to Mediterranean and Plant-Based—and explains which ones the American Diabetes Association actually recommends.
You’ll discover why the Balanced Plate (and her signature P-F-F Formula: Protein + Fat + Fiber) remains the gold standard for prediabetes nutrition.
What the ADA’s five evidence-based eating patterns are
The truth about Keto, DASH, Mediterranean, and Plant-Based diets
Why the Balanced Plate is the most sustainable “gold standard” for blood-sugar health
How to personalize your meals if you have kidney disease, fatty liver, or early-stage diabetes
How to apply the P-F-F Formula for stable energy and fewer cravings
📘 Prediabetes Roadmap Guide — Understand your labs and build balanced meals with confidence → https://subscribepage.io/starterguide
🍽️ 5-Day Reset — Your self-paced jump-start to balanced blood sugar and energy → https://subscribepage.io/energy
🌐 Website | 📸 Instagram @coachjenp | 💼 LinkedIn | ▶️ YouTube @coachjenp
More than 1 in 3 adults in the U.S. has prediabetes —and most don’t know it. In this special World Diabetes Day episode, Coach Jenny Peña, NBC-HWC, explains what this global awareness day means and breaks down the key risk factors for prediabetes and type 2 diabetes.
You’ll hear current CDC and WHO stats, how lifestyle shifts make a difference, and simple ways to start taking action today.
What World Diabetes Day is and why it matters
The main risk factors for prediabetes and type 2 diabetes
Why awareness is the first step toward prevention
How small, realistic changes can cut your risk by more than 50 percent
3 common myths that keep people stuck
📘 Prediabetes Roadmap Guide — Understand your labs and take clear next steps → https://subscribepage.io/starterguide
🍽️ 5-Day Reset — Your self-paced kick-start to balanced blood sugar and energy → https://subscribepage.io/energy
Reset is just $19 through November.
Listen to episode 36 to learn more about how a 5 day reset can help - https://open.spotify.com/episode/42Lf9eOMemVLh9w37vnfpO?si=4fd6ef919efe4280
🔗 Connect with Jenny🌐 Website | 📸 Instagram @coachjenp | 💼 LinkedIn | ▶️ YouTube @coachjenp
Episode 47: Spotting Early Signs of Prediabetes and Blood Sugar Imbalance
More than 80% of people with prediabetes don’t even know they have it. In this episode, Jenny Peña, NBC-HWC, shares the everyday red flags you should watch for and the 3 lab tests to ask your doctor about during Diabetes Prevention Month.
You’ll learn:
Common early signs of prediabetes (energy crashes, cravings, belly weight, fatigue)
The 3 lab tests doctors use (A1C, fasting glucose, OGTT)
Why prediabetes is an opportunity to act, not a guarantee
💡 Free Resource: Grab your Prediabetes Starter Guide → https://subscribepage.io/starterguide
✨ November Special: My 5-Day Sugar Fix Reset is just $19 (regular $27) this month → https://subscribepage.io/energy
📅 Live Workshop Schedule (Diabetes Prevention Month)
Linkedin - https://www.linkedin.com/in/coachjenp7
▶️ YouTube: @coachjenp
YouTube Live — Fri Nov 14 @ 8am EST (World Diabetes Day)
YouTube Live — Sat Nov 15 @ 12 noon EST
LinkedIn Live — Mon Nov 17 @ 1pm EST
Interactive Zoom Workshop — Sat Nov 22 @ 11am EST (register at https://www.jennypena.com/workshop)
🔗 Connect with Jenny:
🌐 Website: jennypena.com
🎙 Podcast: Path to Better A1C on Spotify
📧 Email: hello@jennypena.com
📸 Instagram: @coachjenp
▶️ YouTube: @coachjenp
📘 Facebook: Jen P. Coaching, LLC
Halloween Special: Candy Without the Crash
Halloween candy doesn’t have to mean guilt, crashes, or losing control. In this special episode of The Path to Better A1C, Jenny Peña, NBC-HWC, shares how to enjoy sweets intentionally during candy season. Learn why candy is so tempting, how to reframe the way you think about it, and practical strategies for savoring treats without the blood sugar rollercoaster.
This episode also wraps up the October Cravings Series — and sets the stage for Diabetes Awareness Month in November, where Jenny will be sharing new workshops and a free resource designed to help if you’re newly diagnosed with prediabetes.
✨ What you’ll learn in this episode:
Why candy triggers cravings and crashes
How to enjoy candy without the guilt cycle
Practical tips for navigating Halloween season
A teaser for November’s focus on Diabetes Awareness Month
🎁 Free Resources:
Blood Sugar Balancing Snacks List: https://www.subscribepage.io/snacks
Prediabetes Starter Guide (new):https://www.subscribepage.io/starterguide
🔗 Connect with Jenny:
Website: https://www.jennypena.com
Instagram:https://www.instagram.com/coachjenp
Emotional Eating & the 3PM Slump
Stress, boredom, sadness, or that mid-afternoon crash — these are some of the most common triggers for cravings. In this episode of The Path to Better A1C, Jenny Peña, NBC-HWC, explores emotional eating and the 3 p.m. slump. Learn why these cravings happen, what your body is really asking for, and how to start responding with awareness instead of autopilot.
This is the fourth part of our October Cravings Series.
✨ What you’ll learn in this episode:
Why emotional eating happens (and why it works… briefly)
The science behind the 3 p.m. energy crash
Simple tools to pause, reflect, and respond differently
How to build awareness instead of guilt around cravings
🎁 Free Resource: Download your Blood Sugar Balancing Snacks List to help you respond to real hunger with steady, satisfying options.
👉 Get it here: https://www.subscribepage.io/snacks
🔗 Connect with Jenny: Website: https://www.jennypena.com
Instagram:https://www.instagram.com/coachjenp
Hunger vs. Habit: How to Tell the Difference
Are you eating because you’re truly hungry — or just out of routine? In this episode of The Path to Better A1C, Jenny Peña, NBC-HWC, unpacks the subtle but powerful difference between hunger and habit. You’ll learn how to recognize the signals, break out of autopilot eating, and make more intentional choices for your blood sugar and energy.
This is the third part of our October Cravings Series, following Cravings Explained and Decoding Your Cravings.
✨ What you’ll learn in this episode:
The key signs of true physical hunger
How habit cravings form and why they’re so strong
Simple tools like the “pause test” and “apple test” to tell the difference
How to move from autopilot eating to intentional eating
🎁 Free Resource: Download your Blood Sugar Balancing Snacks List to help you respond to real hunger with steady, satisfying options.
👉 Get it here: https://www.subscribepage.io/snacks
🔗 Connect with Jenny:
Website: https://www.jennypena.com
Instagram:https://www.instagram.com/coachjenp
Why do some days call for chocolate and others for chips? In this episode of The Path to Better A1C, Jenny Peña, NBC-HWC, helps you decode your cravings. Learn what sweet vs. salty cravings might really signal — from blood sugar dips and serotonin shifts to hydration, stress, and even hormonal changes.
✨ What you’ll learn in this episode:
Why sweet cravings often mean more than just a sweet tooth
What salty cravings reveal about stress, electrolytes, or hydration
How craving both at once is actually a signal, not a flaw
Simple ways to respond with curiosity (not guilt)
🎁 Free Resource: Download your Blood Sugar Balancing Snacks List for quick, satisfying snack ideas that keep your A1C steady — from Greek yogurt with berries to roasted chickpeas to dark chocolate with almonds.
👉 Get it here: https://www.subscribepage.io/snacks
🔗 Connect with Jenny: Website: https://www.jennypena.com
Instagram:https://www.instagram.com/coachjenp
Episode 42 - Cravings Explained: What Your Brain (and Biology) Are Really Telling You
Why do we crave certain foods — even when we’re not hungry? In this episode, Jenny Peña, NBC-HWC, breaks down the fascinating science behind food cravings. From hormones and brain chemistry to emotions, environment, and even lack of sleep, you’ll learn why cravings are so powerful — and why they’re not a sign of weakness.
This is the kickoff to our October Cravings Series — where we’ll explore sugar vs. salt cravings, hunger vs. habit, emotional eating, and even how to enjoy Halloween candy without the crash.
✨ What you’ll learn in this episode:
The difference between hunger, appetite, and cravings
How hormones, brain pathways, and blood sugar dips fuel cravings
Emotional and environmental triggers (stress, boredom, ads, social influence)
Lifestyle factors that make cravings louder — like sleep and hydration
🎁 Free Resource
Download your Blood Sugar Balancing Snacks List for quick, satisfying snack ideas that keep your A1C steady — from Greek yogurt with berries to roasted chickpeas to dark chocolate with almonds.
👉 Get it here: https://www.subscribepage.io/snacks
🔗 Connect with Jenny:
Website: https://www.jennypena.com
Instagram:https://www.instagram.com/coachjenp
Most people know processed foods aren’t the healthiest choice — but did you know one of the biggest reasons is because they’re missing fiber?
In this final episode of our September fiber series, I break down:
How food companies strip fiber out of processed foods
The impact of fiber loss on blood sugar, A1C, and prediabetes
Why ultra-processed foods drive cravings and overeating
Simple fiber-rich swaps to add back into your meals
The big-picture reason why fiber is the missing link for better health
By the end, you’ll see how adding more fiber back into your daily meals can lower inflammation, stabilize blood sugar, support weight management, and reduce your risk of type 2 diabetes.
✨ Final Call: Registration closes September 30th for the Full Plate Living 8-Week Program!
This group coaching program is designed to help you add more fiber-rich foods into your life in a simple, sustainable way.
✔️ Live sessions every Friday at 12 noon ET✔️ Electronic program materials included✔️ Physical workbook available on Amazon for purchase✔️ Just $197 for the full 8 weeks
👉 Learn more & register here: https://subscribepage.io/fiber
📺 Missed the Orientation Session? Watch the replay on YouTube — it’s pinned at the top of my channel: https://www.youtube.com/@coachjenp
🔗 Connect with Coach Jenny Peña, NBC-HWC
Free Resource: “Dinner, Solved” – 5 Easy Meals That Keep Blood Sugar Steady → https://subscribepage.io/dinnersolved
Website: https://www.jennypena.com
Instagram: https://www.instagram.com/coachjenp
YouTube: https://www.youtube.com/@coachjenp
Apple Podcast: Path to Better A1C
Book a Free Clarity Call: https://calendly.com/coachjenp7/call
Most people know fiber is good for digestion — but did you know it can also shape your gut microbiome, calm inflammation, reduce cravings, and support steadier blood sugar and A1C?
In today’s episode, I break down:
Soluble vs. insoluble fiber: which helps with constipation vs. which is gentler for IBS
How fiber feeds your gut microbes and protects your gut lining
Why fiber is essential for prediabetes and insulin resistance
The link between fiber, cravings, and more stable blood sugar control
One simple fiber upgrade you can try today
By the end, you’ll see fiber as a daily tool for better gut health and better blood sugar — helping you take control of prediabetes and reduce your risk of type 2 diabetes.
✨ Registration is open for the Full Plate Living 8-Week Program!
This group coaching program is designed to help you add more fiber-rich foods into your life in a simple, sustainable way.
✔️ Live sessions every Friday at 12 noon ET✔️ Electronic program materials included✔️ Physical workbook available on Amazon for purchase✔️ Just $197 for the full 8 weeks
👉 Learn more & register here: https://subscribepage.io/fiber
📺 Don’t miss the Orientation Session on September 20th — streaming on YouTube! It’s pinned at the top of my channel for easy access.
🔗 Connect with Coach Jenny Peña, NBC-HWC
Free Resource: “Dinner, Solved” – 5 Easy Meals That Keep Blood Sugar Steady → https://subscribepage.io/dinnersolved
Website: https://www.jennypena.com
Instagram: https://www.instagram.com/coachjenp
YouTube: https://www.youtube.com/@coachjenp
Apple Podcast: Path to Better A1C
Book a Free Clarity Call: https://calendly.com/coachjenp7/call
Most people know fiber is good for digestion — but did you know it’s also one of the most powerful tools we have to calm inflammation, balance blood sugar, and reduce the risk of type 2 diabetes?
In today’s episode, I break down:
What inflammation really is (and why chronic inflammation is dangerous)
How it connects to insulin resistance and prediabetes
The science-backed ways fiber helps reduce inflammation
Other anti-inflammatory foods you can add to your plate
One simple fiber tip you can try today
By the end, you’ll see fiber in a whole new light — not just as “roughage,” but as a key to better blood sugar and long-term health.
✨ Registration is open for the Full Plate Living 8-Week Program! This group coaching program is designed to help you add more fiber-rich foods into your life in a simple, sustainable way.
✔️ Live sessions every Friday at 12 noon ET✔️ Electronic program materials included✔️ Physical workbook available on Amazon for purchase✔️ Just $197 for the full 8 weeks
👉 Learn more & register here: ttps://subscribepage.io/fiber
📺 Don’t miss the Orientation Session on September 20th — streaming on YouTube! It’s pinned at the top of my channel for easy access.
Connect with Coach Jenny Pena, NBC-HWC: Free Resource: “Dinner, Solved” – 5 Easy Meals That Keep Blood Sugar Steady - https://subscribepage.io/dinnersolvedVisit My Website: https://www.jennypena.com Follow me on Instagram: @coachjenp
Subscribe to my YouTube Channel:@coachjenp
Book a Free Clarity Call: https://calendly.com/coachjenp7/call
Did you know that 90% of adults don’t get enough fiber? If you’ve been told you have prediabetes—or you know you’re at risk—this shortfall could be making it harder to keep your blood sugar steady.
In this episode of Path to Better A1C, Jenny breaks down the “fiber gap,” why it’s such a big deal for prediabetes, and how to start closing it in realistic, sustainable ways. You’ll learn how fiber slows sugar absorption, prevents the spike-crash-craving cycle, and helps you feel satisfied longer. Plus, Jenny shares ten high-fiber foods across five key categories—beans, whole grains, fruits, seeds, and vegetables—so you can find options that work no matter your diet style.
📌 Full Plate Living Program: subscribepage.io/fiber
📧 Share your fiber choice with Jenny: hello@jennypena.com
Unlocking the Secrets of Gut Health
Gut health isn’t just about digestion—it’s a cornerstone of blood-sugar control, energy, and long-term wellness. In this conversation, host Jenny Pena, NBC-HWC, sits down with Conny Wade, FDNP, to unpack how a healthier microbiome can move the needle on diabetes management and insulin resistance. With science-backed insights and real-life stories, they explore the powerful link between whole-food nutrition, pre- and probiotics, and lifestyle choices that make (or break) metabolic health.
Top Takeaways
Contact Conny using links below:
IG - https://www.instagram.com/wade_wellness
Facebook - https://www.facebook.com/share/1CUYRa4FMN/?mibextid=wwXIfr
Free Call - https://my.practicebetter.io/#/653e4858c16f417c3889f4b2/bookings?s=65e50c58852f594c02aba591&flavor=mobileapp&step=date
👉 Sign up here: https://subscribepage.io/energy
✨ Join the now evergreen 2024 Summer Book Club here: https://www.subscribepage.io/summerbook📚 Grab your copy of Year of No Sugar on Amazon: https://amzn.to/4oJxJgV
🔗 Connect with Jenny Peña
✅ Website: https://www.jennypena.com✅ Instagram: https://www.instagram.com/coachjenp✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496✅ YouTube: https://www.youtube.com/@coachjenp
If you’ve ever felt stuck in the cycle of sugar crashes, brain fog, and relentless cravings, this episode is for you.
Jenny Peña, National Board Certified Health and Wellness Coach, shares how to do a 5-Day Reset to uncover hidden sugar and improve energy—without giving up everything you love.
Discover:
✅ How sugar hides in everyday foods under sneaky names
✅ Why sugar spikes lead to crashes and cravings
✅ The eye-opening lessons from The Year of No Sugar
✅ The social and emotional challenges of cutting back
✅ How small changes can lead to more steady energy, fewer cravings, and better digestion
Ready to take the next step?
The 5-Day Energy Fix Reset is a self-paced program designed to help you spot hidden sugars, balance meals, choose smarter snacks, and manage stress and sleep for real, lasting energy. At your own pace and with special launch investment of $19 USD and option to add a short coaching session at a special rate only for those completing the reset. (price will go up, so join now)
👉 Sign up here: https://subscribepage.io/energy
✨ Join the now evergreen 2024 Summer Book Club here: https://www.subscribepage.io/summerbook
📚 Grab your copy of Year of No Sugar on Amazon: https://amzn.to/4oJxJgV
🔗 Connect with Jenny Peña
✅ Website: https://www.jennypena.com
✅ Instagram: https://www.instagram.com/coachjenp
✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496
✅ YouTube: https://www.youtube.com/@coachjenp
In this episode of The Path to Better A1C, host Jenny Pena, NBC-HWC sits down with Dr. Tina Wheat, MD MPH; a physician-turned-life-coach, to talk about burnout, boundaries, and building a life that feels as good as it looks.
Whether you're juggling a demanding job, managing a prediabetes diagnosis, or simply trying to feel better in your body, this conversation is packed with real-world strategies to help you shift from overwhelmed to intentional.
We cover how small, sustainable changes can lead to big results, why success needs a personal definition, and how being flexible with your habits can support both your blood sugar and your sanity. If you're tired of doing "all the things" and still not feeling your best, this one’s for you.
Takeaways:
Where to connect with Dr. Tina Wheat, MD MPH:
Email - santina@santinawheat.com
Website - https://www.santinawheat.comFree 7-Day Boundary Challenge - https://subscribepage.io/3bXosN
Instagram: https://www.instagram.com/drtinawheat/
LinkedIn: https://www.linkedin.com/in/tinawheat
Free Resource: “Dinner, Solved” – 5 Easy Meals That Keep Blood Sugar Steady - Download your copy here: https://jennypena.kit.com/dinner
These meals are blood sugar-friendly, family-approved, and perfect if you want to feel more in control without overhauling your life.
Connect with Coach Jenny Pena, NBC-HWC:
Visit My Website: https://www.jennypena.com
Instagram: https://www.instagram.com/coachjenp
Book a Free Clarity Call: https://calendly.com/coachjenp7/call
In this Bonus Debunk, I fact-check the boldest carnivore diet claims with peer-reviewed evidence. Were humans really “zero-carb”? What happens to your microbiome on all-meat? What do fiber, LDL cholesterol, TMAO (trimethylamine N-oxide), and kidney health actually look like in the data? We’ll hit archaeology (Neanderthal dental plaque), genetics (AMY1 salivary amylase), controlled diet studies on gut bacteria, fiber outcomes, head-to-head weight-loss trials (low-carb vs low-fat), and safety notes for CKD.
Bottom line: Protein? Yes. Plants? Also yes. Mixed, minimally processed diets win on long-term risk.
Link for references to Research Studies - https://docs.google.com/document/d/1nYpeEdERRw29Myq72IrTEVVaHDnk2Tr9-7BQbY5bpb0/edit?usp=sharing
Quick disclaimer: Educational content only, not medical advice. If you have chronic kidney disease or other conditions, personalize targets with your care team.
Comment SCIENCE on my IG post and I’ll DM the study list.
Comment CLARITY to book a call.
Comment RESET for my 5-Day Sugar Fix Reset.
Connect with me
Website: https://www.jennypena.com
Instagram: https://www.instagram.com/coachjenp/
Facebook: https://www.facebook.com/profile.php?id=61569284337496
LinkedIn: https://www.linkedin.com/in/coachjenp7/
Summer is here, with all its tempting treats—from ice cream and cocktails to BBQ sauces and vacation desserts. But enjoying the season shouldn’t mean swinging between restriction and overindulgence.
In this episode, Jenny Peña, National Board Certified Health and Wellness Coach, shares realistic, compassionate strategies to help you say goodbye to sugar extremes and enjoy summer without guilt.
You’ll learn how to:
✅ Understand why sugar cravings spike in summer
✅ Hydrate, fuel up, and choose mindful swaps
✅ Handle social events without pressure or shame
✅ Address the emotional pull of sugar
✅ Build small, sustainable habits for lasting change
Because it’s not about deprivation—it’s about empowerment, choice, and actually enjoying the season.
Plus, the Summer Book Club is still open! We’re reading The Year of No Sugar together. Even if you're joining late, you’ll get weekly Friday prompts to help you move at your own pace.
👉 Join the free Book Club: https://subscribepage.io/summerbook
✅ Website: https://www.jennypena.com
✅ Instagram: https://www.instagram.com/coachjenp
✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496
✅ YouTube: https://www.youtube.com/@coachjenp