Step 1
Check-in on your week: energy, cravings, mood, sleep, and training (if applicable).
Metabolism & Blood Sugar
Stabilize your blood sugar so your energy, mood, and cravings stop running the show.
If your blood sugar and metabolism are out of balance, you don’t just see it in your lab results—you feel it in your energy, cravings, mood, and recovery. Many people are told they’re “borderline,” “insulin resistant,” or “prediabetic” and then left to figure it out alone. Brandon helps you understand how food, movement, stress, and your nervous system affect your metabolism and blood sugar, and supports you in building day-to-day patterns that keep you steadier—without an extreme, all-or-nothing diet.
What this really feels like
Metabolism and blood sugar issues don’t just live in a lab report. They show up in your everyday life:
On the outside
- You crash hard mid-morning or mid-afternoon, no matter how much you sleep.
- You feel “hangry”—irritable, shaky, or lightheaded—if you don’t eat on time.
- You get strong cravings for carbs or sugar, especially when you’re stressed or tired.
- You feel heavy or sluggish after certain meals, like your body is moving through mud.
On the inside
- You’ve been told your blood sugar is “borderline,” “elevated,” or “insulin resistant,” but the advice you got was vague ("eat better, move more").
- Your weight, waistline, or recovery from training doesn’t match how hard you’re trying.
- You’re worried about long-term health but overwhelmed by conflicting nutrition and metabolism advice.
- You may be frustrated with yourself, confused about what to eat, or scared about where things are headed. This isn’t about willpower. It’s about how your system is handling fuel and stress.
Why quick fixes have not worked
Most metabolism and blood sugar advice swings between extremes. These one-size-fits-all approaches often miss the bigger picture. If you only change one lever—like cutting carbs or doing a short-term challenge—without addressing how your system handles fuel over time, you might see temporary changes, but the crashes, cravings, or worrying labs often come back. Brandon’s work is about understanding your metabolism and blood sugar patterns and then adjusting food, movement, and stress in a way your nervous system and lifestyle can actually support.
What’s really going on:
- Blood sugar stability depends on timing, balance of protein/fats/carbs, and your movement and stress patterns—not just one “forbidden” food.
- Metabolism is influenced by sleep, nervous-system state, muscle mass, hormone status, and how much you’re asking your body to do.
- Your nervous system plays a key role: constant stress and threat signals can change how your body uses and stores energy.
- Your real life (work, kids, shift work, travel, training) makes rigid food rules hard to follow long-term.
How Brandon works with metabolism & blood sugar
Brandon is not a doctor or dietitian. His role is to help you apply nervous-system–friendly, realistic lifestyle changes that support metabolic health and blood sugar stability—often alongside the guidance of your medical and nutrition team.
4-step process
1
Clarify your pattern
Look at your real-life data: when your energy spikes and crashes, when cravings hit, how you feel after meals, and what your days look like. If you have lab results (like A1C, fasting glucose, or lipid panels), you’re welcome to bring them as context. You’ll map your typical eating, movement, sleep, and stress patterns so you can see how they line up with how you feel.
2
Spot your biggest drivers
Identify the main factors likely impacting your metabolism and blood sugar: long gaps without eating, highly processed “grab-and-go” meals, inconsistent carbs, low protein, late-night eating, chronic stress, poor sleep, or certain training patterns. Instead of trying to overhaul everything, you’ll pick the two to three levers most likely to matter for you.
3
Test small, targeted experiments
Run simple experiments to see what your system responds to: adjusting meal timing; balancing plates for steadier blood sugar; adding movement “snacks” like walks after meals; pairing carbs with protein and fats; or shifting caffeine to times that don’t wreck your sleep. Each experiment asks, “Do my energy, mood, and cravings feel more stable, the same, or worse?”
4
Build a sustainable metabolic rhythm
Create a flexible framework you can live with: go-to meal patterns for busy days, training days, and rest days; basic rules of thumb for timing and composition; and strategies for travel, social events, and high-stress periods. The goal isn’t a flawless diet—it’s a metabolism and blood sugar rhythm that supports your life and performance most of the time.
What progress can look like
Working on metabolism and blood sugar is about how you feel and function day-to-day—not just a single number on paper. Clients who focus on this area with Brandon often notice:
Fewer intense energy crashes in the middle of the day.
Less “hangry” urgency and more predictable hunger.
Reduced cravings and easier time stopping when they’re actually full.
More stable mood and less irritability tied to blood sugar swings.
Better recovery from stress and training sessions.
More confidence about what to eat and how to structure meals to feel good.
What to expect in a session
Sessions around metabolism and blood sugar are designed to be practical and free of food shaming. Brandon knows you’ve likely tried things before and are juggling real-world constraints.
Format1:1 coaching via secure video (or in-person when available).
LengthApproximately 50 minutes for a standard session.
Shape of a typical session:
Step 2
Review of any nutrition or movement experiments you tried and what you noticed.
Step 3
Discussion of how different patterns seemed to affect your energy and blood sugar symptoms (crashes, shakiness, afternoon sleepiness, etc.).
Step 4
Agreement on one to three focused experiments or adjustments to run for the next week or two.
About Your Coach
Meet Brandon Day
Brandon Day is a Pain and Performance Coach who pays close attention to how your nervous system, movement, and fuel interact. He’s not a registered dietitian or physician; instead, he helps you translate medical advice and general nutrition principles into patterns that support your energy, recovery, and metabolic health day to day.
Focus Areas
Metabolism and blood sugar support, energy and recovery, burnout and fatigue, pain and performance, nervous-system regulation, sustainable training, realistic habit change.
How He Works
1:1 remote sessions, clear experiments instead of rigid prescriptions, emphasis on sustainable patterns rather than quick fixes, and coordination with your existing doctors, dietitians, or other providers when helpful.
What Clients Say
“I’d been told to ‘watch my blood sugar’ but had no idea what that meant day to day. With Brandon, we focused on simple changes I could actually do. My crashes are way less intense, and I finally feel like I understand how my body responds to food.”
Common Questions
Common Questions
Do you treat diabetes, prediabetes, or insulin resistance?
No. Brandon does not diagnose or treat medical conditions. If you have or suspect diabetes, prediabetes, or insulin resistance, you should be working with a physician and, ideally, a registered dietitian. Coaching with Brandon can complement that care by helping you implement lifestyle and nervous-system changes that support your blood sugar and metabolism day to day, within the guidelines your healthcare team has given you.
Do I need lab work before working on metabolism & blood sugar?
You don’t have to, but lab work from your doctor (such as A1C, fasting glucose, lipids, or other relevant markers) can be helpful context. Brandon won’t interpret labs like a doctor would, but he can help you understand how lifestyle changes might align with the goals your provider has set for you. If you have no recent lab work and are concerned about symptoms, it’s wise to talk with your provider first.
Will I have to give up all carbs or sugar?
Not necessarily. For some people with specific medical needs, their doctor or dietitian may recommend certain restrictions. Brandon will never override those recommendations. In general, the focus in coaching is on stabilizing blood sugar and energy—often by balancing meals, adjusting timing, and choosing carb sources and portions that work for your body—rather than banning entire food groups unless medically necessary.
How is this different from a weight-loss program?
Weight can be part of the picture, but the primary focus here is metabolic and nervous-system health: energy, recovery, blood sugar stability, and long-term function. The aim is to support your body so you can do what matters to you, not to chase a specific number on the scale at all costs. Any body-composition changes are approached through the lens of health, performance, and sustainability.
What if I already follow a specific way of eating (keto, vegan, etc.)?
Brandon can usually work within the broad food framework you’re already using, as long as it’s safe for you and not in conflict with medical advice. The focus will be on timing, balance, and nervous-system support inside that style of eating. If your current approach is clearly undermining your health or recovery, he may encourage you to discuss changes with your doctor or dietitian.
What if I have a history of disordered eating?
If you have an active eating disorder or are in early recovery, working with a therapist and a dietitian experienced in eating disorders is essential and should come first. Coaching with Brandon focuses on function, energy, and nervous-system support and is not a substitute for specialized eating-disorder treatment. In some cases, once you have appropriate clinical support in place, coaching can be a helpful addition; that’s a decision to make with your treatment team.
Can you coordinate with my doctor or dietitian?
Yes, with your permission. Brandon is happy to work within the medical and nutrition recommendations you’ve been given and to communicate with providers when appropriate. His role is to help you apply that guidance in real life, not to contradict or replace it.
Are sessions remote or in-person?
Sessions are primarily held online via secure video, so you can join from home, work, or wherever you live your normal routine (which is exactly what we’re trying to support). If you’re local and interested in in-person work, you can mention that in your intake form and Brandon will let you know what’s currently available.
You don’t have to be ruled by crashes, cravings, or confusing lab results.
Metabolism and blood sugar aren’t just abstract numbers. They shape how you feel, think, and move through your day. If you’ve been stuck between “do nothing” and “overhaul everything,” there’s a third option.
You don’t have to keep guessing what to eat, when to move, or how to change your habits without burning out. If you’re ready to understand how your body is handling fuel—and to build patterns that support steadier energy and health—Brandon is here to help.