BONUS: Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier

In this bonus episode of Everyday Wellness, nurse practitioner Cynthia Thurlow reconnects with Kara Collier, co-founder of NutriSense and a registered dietitian, to explore the critical state of metabolic health in the U.S., where fewer than 10% of Americans are metabolically healthy. Collier and Thurlow discuss the limitations of traditional glucose monitoring (like A1C and finger pricks) and the transformative power of continuous glucose monitors (CGMs), which provide real-time, 24/7 data to reveal individualized responses to food, exercise, sleep, and stress. They emphasize that optimal fasting glucose should be below 90 mg/dL, not the traditional 100 mg/dL threshold, and stress that knowledge is power—especially for women navigating perimenopause and menopause, when insulin sensitivity declines due to falling estrogen levels. The conversation covers practical strategies like timing meals, combining carbs with protein and fat, incorporating movement (even simple calf raises), strength training, zone two cardio, and supplements like berberine and myo-inositol. They also highlight gender-specific metabolic shifts across the menstrual cycle and the importance of sleep quality, noting that one poor night can spike glucose by nearly 40%. Ultimately, the episode champions personalized, proactive health management over reactive medicine.