Blood Sugar Unfiltered
Real Talk. Real Food. Real Life with Type 2 Diabetes
Russ Powell, MS, RD, LD, BC-ADM, CDCES | Diabetes Nutrition Expert
You’ve been told to “cut carbs,” “lose weight,” or “just eat better” but no one explained what that actually means for your life, your schedule, or your body.
Welcome to Blood Sugar Unfiltered, the podcast that cuts through the confusion and gives you real strategies for living well with type 2 diabetes, prediabetes, and insulin resistance.
Hosted by Russ Powell, a leading voice in diabetes nutrition, women’s health, and blood sugar coaching, each episode helps you understand your A1c, master meal planning, and use CGM insights to eat with confidence not confusion.
Whether you’re newly diagnosed or years in, you’ll walk away with food freedom, clarity, and the tools to lower your blood sugar without burning out.
Subscribe for real talk, real food, and real life with diabetes.
Blood Sugar Unfiltered
Why You're Waking Up at 3 AM—and What Your Blood Sugar Is Trying to Tell You
Ever find yourself wide awake at 3 AM with a racing heart or restless mind? In this episode of Blood Sugar Unfiltered, I dive into why this happens and how your blood sugar—and hormones—might be the reason. I break down simple, evidence-based strategies to stabilize your blood sugar, calm your nervous system, and finally get a full night of sleep.
"A calm night’s sleep starts with what you do before you even close your eyes—fuel your body, balance your blood sugar, and your hormones will thank you."
Here’s what I cover in this episode:
- Why blood sugar swings can trigger 3 AM wake-ups
- How perimenopause and midlife hormone changes affect sleep
- The role of cortisol and stress in nighttime awakenings
- Easy meal and snack strategies to stabilize blood sugar overnight
- How tracking patterns with a continuous glucose monitor can transform your sleep
If you’re ready to stop the 3 AM wake-up cycle, try adding protein, healthy fats, and fiber to dinner, enjoy a balanced bedtime snack, and consider gentle post-meal movement to keep your blood sugar steady. These small shifts can mean big changes for your energy, mood, and sleep quality.
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