Frequently Asked Questions

A low glycemic diet focuses on foods that have a minimal impact on your blood sugar levels.

Instead of causing rapid spikes and crashes in your glucose levels, low glycemic foods are digested more slowly, providing steady, sustained energy.

This approach isn't about eliminating food groups or counting calories—it's about understanding how different foods affect your body and making choices that support stable blood sugar.

Low GI Living is eating in accordance to blood sugar balance.

Our Low GI Living 90-Day program helps women over 40 manage their blood sugar, lose weight, and ease chronic symptoms through our signature Whole GI Protocol framework.

Unlike restrictive diets that focus solely on what you can't eat, we teach you how, when, and why to eat for optimal blood sugar balance.

Our members receive weekly meal plans, all our cookbooks and recipe collections, specialty health plans, and expert guidance to support their unique health journey.

The Whole GI Protocol is our proprietary framework that forms the foundation of Low GI Living.

It's a set of eight daily habits that work together to balance your blood sugar, support weight loss, and improve overall health.

This proven approach focuses not just on what you eat, but how, when, and why you eat—creating a sustainable lifestyle rather than a temporary diet.

The protocol includes guidelines for timing your meals, balancing your plate, and incorporating specific foods that support blood sugar stability throughout the day.

The Whole GI Protocol goes beyond the basic low glycemic index, which only measures how individual foods affect blood sugar in isolation.

Instead, our framework considers how complete meals impact your blood sugar, as well as the crucial timing and sequencing of your food.

We've incorporated functional medicine approaches that address insulin resistance, hormonal balance, and chronic conditions specifically for women over 40.

While many diets focus exclusively on food choices, our protocol provides a complete system for blood sugar management that works with your body's natural rhythms.

Yes! We offer a 7-Day Blood Sugar Course Correction meal plan that gives you a taste of our approach.

This short-term plan follows our Whole GI Protocol framework and helps you experience what balanced blood sugar truly feels like—reduced cravings, sustained energy, mental clarity, decreased bloating, and initial weight release.

It's the perfect way to sample our approach before joining the full membership. You can start here.

We do not offer a trial for our program Low GI Living

We currently offer two main options:

1. Low GI Living 90-Day Program - Our comprehensive membership that includes access to the Whole GI Protocol framework, weekly meal plans, all our cookbooks and recipe collections, specialty health plans, and expert guidance. Learn more here.
2. 7-Day Blood Sugar Course Correction - A short-term meal plan designed to help you experience what balanced blood sugar feels like in just one week. Learn more here.

We occasionally offer seasonal programs and specialty guides throughout the year.

Low GI Living works by guiding you through implementing our Whole GI Protocol framework into your daily life. When you join, you'll:

1. Start with our comprehensive onboarding process to understand the foundations of blood sugar balance
2. Learn the 8 daily habits that make up our Whole GI Protocol
3. Access our library of meal plans, recipes, and specialty guides
4. Implement the protocol at your own pace with ongoing support
5. Track your progress and make adjustments as needed with our guidance

The program is designed to be flexible and adaptable to your unique needs while providing the structure and education needed for success. Whether you prefer a more guided experience with our done-for-you meal plans or a DIY approach with our recipe collections, Low GI Living provides the resources and support to help you achieve lasting blood sugar balance and weight management.

 Learn more here.

Low GI Living membership includes comprehensive resources to support your health journey:

Core Components:

• Complete access to the Whole GI Protocol framework
• 90-Day Weight Loss Plan with clear implementation steps
• Weekly meal plans with shopping lists
• Blood sugar-friendly recipes (over 600 and growing)

Additional Resources:

• All our cookbooks and recipe collections (including new releases)
• Specialty plans for specific health concerns (prediabetes, PCOS, menopause, etc.)
• Printable planners and tracking guides
• 4 seasonal meal plans aligned with locally available produce
• Kitchen staples guide for easy meal planning
• Nutrition classes and educational workshops

Support:

• Expert guidance from our team of nutritionists and dietitians
• Community support from other members
• Regular check-ins and accountability resources

All of these resources are available immediately upon joining, and you'll continue to receive new content and updates throughout your membership. Learn more here.

We don't currently offer separate one-on-one coaching services, but our Low GI Living membership includes access to expert support.

You can ask questions and receive personalized guidance within our community. This approach allows us to provide support while keeping our programs affordable and accessible.

As a Low GI Living member, you'll receive ongoing support through:

• Expert guidance from our team of nutritionists and dietitians
• Regular check-ins to help you stay on track
• Access to our supportive community
• Clear resources to answer your questions
• Regular updates with new content and resources

We're committed to providing the support you need to successfully implement the Whole GI Protocol and achieve your health goals.

Our Low GI Living program is especially effective for:

• Prediabetes and Type 2 diabetes
• Insulin resistance
• PCOS (Polycystic Ovary Syndrome)
• Menopausal and perimenopausal symptoms
• High blood pressure and cholesterol
• Chronic fatigue and energy fluctuations
• Stubborn weight that won't budge with conventional approaches

The beauty of blood sugar management is that it addresses the root cause of many seemingly unrelated symptoms and conditions.

Menopause creates significant hormonal shifts that can impact how your body processes glucose. The hormonal fluctuations of menopause are directly affected by blood sugar stability. Our Whole GI Protocol:

• Reduces hot flashes and night sweats through blood sugar regulation
• Supports mood stability during hormonal transitions
• Prevents the insulin resistance that often develops during menopause
• Helps prevent the characteristic abdominal weight gain of this life stage
• Improves sleep quality by stabilizing overnight blood sugar

Many of our menopausal members report that the evening guidelines of our protocol have dramatically improved their sleep quality and reduced night sweats within just a few weeks.

Prediabetes indicates that your blood sugar levels are higher than normal but not yet high enough for a diabetes diagnosis. Our Whole GI Protocol directly addresses the underlying cause of prediabetes by:

• Teaching your body to process glucose more efficiently
• Reducing insulin resistance, allowing your cells to better respond to insulin
• Decreasing inflammation that contributes to insulin resistance
• Supporting pancreatic function with balanced nutrition
• Providing clear meal timing and food combining principles that lower glucose response

Many of our prediabetic members have seen their blood work return to normal ranges within 90 days of implementing our protocol.

For those with Type 2 diabetes, our Whole GI Protocol helps by:

• Stabilizing blood sugar throughout the day
• Improving insulin sensitivity
• Supporting consistent, gradual improvement in A1C levels
• Potentially reducing medication dependence (under medical supervision)
• Preventing the complications associated with blood sugar fluctuations

Our diabetic members often report more stable glucose readings, improved energy, and better overall quality of life. Some have been able to reduce their medications under their doctor's supervision after implementing our protocol.

A1C (also called HbA1c) is a blood test that measures your average blood sugar level over the past 2-3 months. It's expressed as a percentage, and lower is generally better:

• Below 5.7%: Normal
• 5.7% to 6.4%: Prediabetes
• 6.5% or higher: Diabetes

A1C is important because it provides a longer-term picture of your blood sugar control, beyond what single daily readings might show. Elevated A1C levels indicate that your cells are being regularly exposed to high glucose, which can damage tissues and increase your risk of complications.

Our Whole GI Protocol is designed to help gradually lower A1C levels by improving how your body processes glucose throughout each day.

While the complete Low GI Living approach goes beyond simple food lists, here are some examples of low glycemic foods that support blood sugar balance:

Proteins:

• Eggs
• Greek yogurt
• Chicken
• Turkey
• Fish
• Tofu
• Tempeh
• Legumes

Healthy Fats:

• Avocados
• Olive oil
• Nuts and seeds
• Coconut oil
• Olives

Low GI Carbohydrates:

• Sweet potatoes
• Quinoa
• Steel-cut oats
• Barley
• Lentils
• Berries
• Apples
• Pears

Non-Starchy Vegetables:

• Leafy greens
• Broccoli
• Cauliflower
• Bell peppers
• Zucchini
• Asparagus
• Mushrooms
• Tomatoes

Remember, it's not just about individual foods but how you combine them and when you eat them that makes the biggest difference for blood sugar management.

Here's a sample day following our Whole GI Protocol:

Morning:

• Glass of water upon waking
• High-protein breakfast within 60-90 minutes of waking (e.g., Greek yogurt with berries, chia seeds, and a sprinkle of nuts)
• Mid-morning snack (e.g., apple with almond butter)

Afternoon:

• Balanced lunch including healthy starchy carbs (e.g., quinoa bowl with roasted vegetables, chicken, and avocado)
• Mid-afternoon snack (e.g., handful of nuts with a piece of fruit)

Evening:

• Dinner focused on non-starchy vegetables (e.g., baked salmon with roasted broccoli and a side salad)
• Optional evening snack 2-3 hours before bed (e.g., Greek yogurt with a few berries)
• Herbal tea before bedtime

This pattern provides consistent energy throughout the day, prevents cravings and energy crashes, and supports restful sleep.

You'll notice several positive changes when your blood sugar is becoming more balanced:

• Fewer cravings, especially for sweet or starchy foods
• More consistent energy throughout the day (no more afternoon crashes!)
• Improved mental clarity and focus
• Better sleep quality
• Reduced hunger between meals
• Less bloating and inflammation
• Gradual, consistent weight loss
• Improved mood stability
• Better digestion

Many of our members report noticing positive changes within just 3-5 days of implementing the Whole GI Protocol.

When you follow our Whole GI Protocol, you can expect:

Within 7 Days:

• Improved energy levels
• Reduced cravings
• Better sleep quality
• Decreased bloating

Within 30 Days:

• Initial weight loss (typically 5-8 pounds)
• Noticeable reduction in inflammation
• Improved mood stability
• Better lab markers (for those who test)

Within 90 Days:

• Significant weight loss (15-30 pounds for most women)
• Dramatic improvement in blood sugar markers
• Reduction in symptoms of chronic conditions
• Potential medication reductions (under medical supervision)

Individual results vary based on your unique physiology, compliance with the protocol, and specific health conditions.

Most women lose 15-30 pounds in their first 90 days of following our Whole GI Protocol. However, weight loss varies based on individual factors such as:

• Starting weight
• Metabolic health
• Consistency with the protocol
• Unique health conditions
• Hormonal status
• Age
• Activity level

The most important aspect of the weight loss our members experience is that it's sustainable. Because we're addressing the root cause of weight gain (blood sugar imbalance), the weight tends to stay off when you maintain the principles of the protocol.

The Whole GI Protocol is designed to help your body find its natural, healthy weight—whatever that may be for you. If you're already at a healthy weight, the protocol will still provide significant benefits:

• Balanced energy throughout the day
• Improved sleep quality
• Better mental clarity
• Reduced inflammation
• Hormonal balance
• Prevention of chronic conditions

You can easily modify the protocol to maintain rather than lose weight by adjusting portion sizes while keeping the principles of food timing and combining the same.

Not at all! One of the most unique aspects of our approach is that you don't need to eliminate entire food groups or even your favorite treats. The Whole GI Protocol is about understanding how, when, and why to eat—not just what to eat.

You can still enjoy:

• Bread and pasta
• Rice and potatoes
• Fruit
• Occasional sweets
• Your favorite meals

The key is learning how to include these foods in a way that supports blood sugar balance. We teach you simple strategies like meal sequencing, timing, and food combining that allow for flexibility while still achieving your health goals.

Absolutely! Our approach is designed to be practical and accessible for all budgets. Here's why Low GI Living works well for budget-conscious members:

• We focus on simple, whole foods that are often less expensive than highly processed alternatives
• Our meal plans help reduce food waste by providing clear shopping lists
• Many low GI staples like beans, lentils, eggs, and frozen vegetables are very economical
• You'll likely find yourself eating out less often as you enjoy satisfying homemade meals
• We provide budget-friendly swaps and options throughout our resources

We've had many members on fixed incomes successfully implement our protocol without increasing their food budget.

Yes! Our recipes and meal plans are designed to please the whole family. Unlike specialized "diet" foods, our approach focuses on delicious, satisfying meals that happen to support blood sugar balance.

Here's what makes our approach family-friendly:

• Familiar comfort foods adjusted to be blood sugar friendly
• Flexible options that can be customized for different family members
• Simple recipes that don't require cooking separate meals
• Kid-tested recipes that don't taste like "health food"
• Strategies for adapting family favorites to be lower on the glycemic index

Many of our members report that their families don't even realize they're eating "healthier" meals—they just know the food tastes good!

Absolutely! In fact, blood sugar management becomes even more important as we age. Many of our members are in their 60s, 70s, and even 80s and are seeing tremendous results. Here's why our approach works so well for older adults:

• The gentle, balanced nature of the protocol is ideal for older bodies
• Blood sugar stability helps address many age-related health concerns
• The focus on whole, nutrient-dense foods supports overall vitality
• The protocol can be easily adapted for different activity levels and caloric needs
• The meals are simple to prepare without requiring extensive cooking

One of our members, Patricia (63), shares: "I've been on every diet imaginable since my 40s. The protocol completely turned that belief on its head. I've learned it's not about restriction, it's about balance and timing. I'm eating foods I love, I have more energy than I did in my 50s, and I've lost 25 pounds without feeling like I'm on a 'diet'. It's never too late to change your life – I'm proof of that!"

Blood sugar regulation leads to weight loss through several important mechanisms:

1. Reduced Insulin Levels: When blood sugar is stable, your body produces less insulin. Since insulin is your primary fat storage hormone, lower insulin levels allow your body to more easily access and burn stored fat.
   • Research: A 2019 study in JAMA Network Open found that lower insulin levels were strongly associated with greater weight loss success, independent of calorie restriction. Source: Hall KD, et al. JAMA Netw Open. 2019;2(9)
      
2. Decreased Fat Storage: Spikes in blood sugar trigger your body to convert excess glucose to fat. By preventing these spikes, you reduce new fat storage.
   • Research: According to research published in The American Journal of Clinical Nutrition, high glycemic meals promote fat storage and hunger compared to low glycemic meals with the same caloric content. Source: Ludwig DS, et al. Am J Clin Nutr. 2018;108(1):49-62
3. Improved Leptin Sensitivity: Balanced blood sugar helps restore proper function of leptin, your satiety hormone, helping you naturally eat appropriate portions.
   • Research: Studies published in The Journal of Clinical Investigation demonstrate that glucose fluctuations impair leptin signaling, while stable glucose levels improve leptin sensitivity. Source: Flier JS, et al. J Clin Invest. 2012;122(6):2165-2169
4. Reduced Inflammation: Blood sugar fluctuations create inflammation that can interfere with weight loss. Stable glucose reduces this inflammation.
   • Research: A review in Nutrients showed that glycemic variability increases oxidative stress and inflammatory markers, which are linked to obesity persistence. Source: Bray GA, et al. Nutrients. 2017;9(6):549
5. Less Water Retention: High insulin levels can cause your kidneys to retain sodium and water. Lower insulin means less bloating and water weight.
   • Research: The American Journal of Physiology-Renal Physiology published work showing insulin's direct effect on sodium retention in the kidneys. Source: Tiwari S, et al. Am J Physiol Renal Physiol. 2007;293(4)
      
6. Reduced Cravings: Stable blood sugar eliminates the cravings that often lead to overeating or poor food choices.
   • Research: A study in the American Journal of Clinical Nutrition demonstrated that meals producing higher glycemic responses increased hunger and stimulated brain regions associated with reward and craving. Source: Lennerz BS, et al. Am J Clin Nutr. 2013;98(3):641-647
7. More Energy for Activity: When your energy is steady throughout the day, you naturally become more active, which supports further weight loss.
   • Research: The Journal of Applied Physiology published findings showing that blood glucose stability is associated with improved exercise performance and recovery. Source: Edinburgh RM, et al. J Appl Physiol. 2018;125(5):1529-1536

By addressing the root cause of weight gain—blood sugar imbalance—our approach creates sustainable, lasting weight loss.

We offer several options to make Low GI Living more accessible:

• Seasonal promotions: Throughout the year, we run special promotions that offer discounted rates on our program.
• Payment plans: We offer flexible payment options like AfterPay that allow you to spread the cost over multiple payments, starting as low as $35.
• Free resources: Our blog and email newsletter provide valuable free content to help you get started, even before joining the program.
• 7-Day Blood Sugar Course Correction: This affordable mini-program gives you a taste of our approach for a fraction of the full membership cost.

We recommend joining our email list to be notified of our promotions and special offers throughout the year.

Our dedicated team of health professionals brings together diverse expertise to support your journey:

• Jen: Founder and nutritionist specializing in blood sugar management and hormonal health
• Jackie: Registered Dietitian with expertise in insulin resistance and weight management
• Elise: Client support specialist and nutritionist focused on practical implementation
• Liz: Dietician and our head of recipe and meal plan development
• Research Team: We work with freelance researchers to ensure our content remains current with the latest scientific findings

Together, we bring decades of experience in helping women balance their blood sugar, lose weight, and reclaim their health and vitality.

Yes! Our approach is adaptable to various dietary needs, including:

• Gluten-free
• Dairy-free
• Vegetarian
• Vegan
• Paleo
• Pescatarian

Our recipe index includes over 600 recipes that you can filter according to your dietary preferences. We also provide guidance on adapting the Whole GI Protocol to work with your specific dietary requirements.

We understand that you're busy, which is why our recipes and meal plans are designed with practicality in mind. Most of our meals take 30 minutes or less to prepare, and we provide batch cooking strategies to further streamline your week. Our members often report spending less time in the kitchen than before, thanks to our clear planning tools and simple recipes.

While exercise provides additional benefits and can accelerate your results, the Whole GI Protocol works primarily through nutrition and doesn't require exercise to be effective. Many of our members have achieved significant results without changing their activity level. That said, we do provide optional guidelines for incorporating movement in a way that complements blood sugar management, especially for those interested in maximizing their results.

Yes, both coffee and alcohol can be included in moderation:

• Coffee: Can be enjoyed as part of your breakfast or morning snack. We recommend limiting caffeine after midday to support sleep quality. Adding a source of fat like cream or coconut oil helps buffer the impact on your blood sugar.
• Alcohol: Can be enjoyed occasionally with some simple strategies to minimize blood sugar impact. We recommend having alcohol with a meal (never on an empty stomach), choosing dry wines or spirits over sweet options, and staying well-hydrated.

We provide specific guidelines for both coffee and alcohol consumption within our membership.

No! One of the most liberating aspects of our approach is that you don't need to count calories, macros, points, or anything else. By following the principles of the Whole GI Protocol—especially regarding meal timing and composition—your body naturally regulates appetite and portion sizes. We focus on quality, balance, and timing rather than numbers, making this approach sustainable for real life.

Unlike keto or strict low-carb diets, the Whole GI Protocol:

• Includes healthy carbohydrates in balanced proportions
• Doesn't require ketosis or carb counting
• Works with your body's natural processes rather than creating an artificial metabolic state
• Focuses on sustainability and flexibility
• Addresses the timing and combining of foods, not just restriction
• Supports hormonal balance rather than potentially disrupting it
• Is designed specifically for women's unique metabolic needs

Our approach provides the benefits of carb-conscious eating without the extreme restriction or potential side effects of very low-carb diets.