The 7 Pillars
to A Lower A1C Level

You'll learn the exact things to do right now to have great bloodwork and lower your hemoglobin A1c level by your next doctor's appointment with food, not additional medication. Ready to get unstuck and be clear that you're taking the right steps?

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PILLAR ONE: Record What You Eat

The importance of knowing exactly what you’re eating can not be emphasized enough; it is the key to you learning what and where you are willing to modify your food & beverage intake. Do this so you don't eat more than you think you are! It can be on your phone, in a notebook or with one of those free fitness/food tracking apps

MILESTONES:

  • Written food plan made at least 24-hours in advance for 4 weeks (if you’re just starting out, it’s ok to work up to this by doing a few days at a time)
  • Each evening you have a written log in which you assess your adherence to your food plan
  • You have and stick to a grocery shopping schedule
  • If eating out, the restaurant is selected, the menu reviewed and entre selected at least 48-hours in advance
  • 64 ounces of water per day are consumed
  • You have established your essentials - “always-on-hand” items.

PILLAR TWO: ASSESS YOUR STRESS

Here is where we look at a slice of your life - what is going on now that is a new or unplanned responsibility? Care of a family member? Additional duties at work? Change in financial situation? World events? Relocation - yours or a family member?

MILESTONES:

  • You have categorized these as long term or short term events/situations
  • You know to what degree these are or are not in your control
  • You have identified (not necessarily implemented) some alternatives to those things that are in your control
  • You have a few alternative ways you might think about the situations/circumstances that are not in your control, thus reducing their impact on your stress
  • You have asked for help - be that from a friend/family member, or community/professional organization

PILLAR TWO:
ASSESS YOUR STRESS

Here is where we look at a slice of your life - what is going on now that is a new or unplanned responsibility? Care of a family member? Additional duties at work? Change in financial situation? World events? Relocation - yours or a family member?

MILESTONES:

  • You have categorized these as long term or short term events/situations
  • You know to what degree these are or are not in your control
  • You have identified (not necessarily implemented) some alternatives to those things that are in your control
  • You have a few alternative ways you might think about the situations/circumstances that are not in your control, thus reducing their impact on your stress
  • You have asked for help - be that from a friend/family member, or community/professional organization

PILLAR THREE: WHAT’S YOUR SLEEP SITUATION?!

Good, solid, regular sleep is the foundation of your health. Most importantly with those of us with a sweet tooth, sleep is KEY to helping us control that. Why? When we have to perform all of our responsibilities of daily life and we are sleepy, we just want (and need!) instant energy, so…sugar it is! When we’re sleepy, it also takes us longer to make decisions and get. ish. Done! Soooo, sleep has got to be a priority.

MILESTONES:

  • 7+ hours of sleep per night
  • Sound sleep throughout the night - minimal bathroom runs! (Pro tip: no liquids or solid food within two hours of going to bed)
  • Waking up is kept to going to the bathroom - you go right back to sleep! (no peeping at your phone!)
  • You feel rested when you get up in the morning (pop survey Q: tell me - do you use the snooze button or not?? I most definitely do even though the experts say not to!!! Shhhhh, don’t tell!)
  • Bedtime is the same each night (within 30 minutes)
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PILLAR FOUR: LIGHTS, CAMERA, ACTION SPEAKS LOUDER THAN COUCH-SURFING!

 ðŸŽ¶ "I Like to Move It, Move It . You Like to...Move it!" ðŸŽ¶ 
(In my Madagascar movie version voice lol)
You've heard it. You need it. You WANT it..

Yup - Physical activity for the win!!

Let's go!!💪🏽

 

MILESTONES:

  • Select your fav 3 activities that you want do (indoor, outdoor, group classes or solo, etc)
  • Confirm you have the equipment you need
  • Pick out your fav workout clothes (and water bottle!) that give you those “I’m a BAWSE” vibes
  • Spend 25 minutes per day doing your activity - can be split up and done in two sessions!

PILLAR FOUR:
LIGHTS, CAMERA, ACTION SPEAKS LOUDER THAN COUCH-SURFING!

 ðŸŽ¶ "I Like to Move It, Move It . You Like to...Move it!" ðŸŽ¶ 
(In my Madagascar movie version voice lol)
You've heard it. You need it. You WANT it..

Yup - Physical activity for the win!!

Let's go!!💪🏽

MILESTONES:

  • Select your fav 3 activities that you want do (indoor, outdoor, group classes or solo, etc)
  • Confirm you have the equipment you need
  • Pick out your fav workout clothes (and water bottle!) that give you those “I’m a BAWSE” vibes
  • Spend 25 minutes per day doing your activity - can be split up and done in two sessions!

PILLAR FIVE: ACKNOWLEDGE YOUR HEMOGLOBIN A1C LEVEL

"Measure It To Manage It" 

Awareness is what drives action so ignoring your glucose and hemoglobin A1C levels doesn't mean they're 'not there and not getting worse', it just means nothing is being done to improve them.

MILESTONES:

  • Hemoglobin A1C blood test result is less than 6 months old
  • Blood test was physician-prescribed (preferably), but results from a drug store/home test kit is a good start 
  • You know your proximity to a diagnosis of prediabetes (A1C level of 5.7 - 6.4)
  • You have a short-term, medium-term and maintenance goals for your A1C level

PILLAR SIX: WHO IS IN YOUR INNER SUPPORT CIRCLE

 

“If you want to go fast, go alone, if you want to go far, go together”.  -African Proverb

Studies have shown, and it is part of our human experience, that communities provide collective knowledge, support, stability and boosts physical and mental health.

MILESTONES:

  • Blood work/doctor's appointments are scheduled 6-12 months in advance
  • You have a written plan, including an implementation timeline, that incorporates the advice of the advice of your medical professionals
  • You ask for meal modifications when you go out to eat with friends &/or family
  • You have a diabetes prevention health coach &/or have joined a community of other A1C contenders (kind of like a book club or a bible study/small group at church)

PILLAR SIX:
WHO IS IN YOUR INNER SUPPORT CIRCLE

 

“If you want to go fast, go alone, if you want to go far, go together”. 
-African Proverb

Studies have shown, and it is part of our human experience, that communities provide collective knowledge, support, stability and boosts physical and mental health.

MILESTONES:

  • Blood work/doctor's appointments are scheduled 6-12 months in advance
  • You have a written plan, including an implementation timeline, that incorporates the advice of the advice of your medical professionals
  • You ask for meal modifications when you go out to eat with friends &/or family
  • You have a diabetes prevention health coach &/or have joined a community of other A1C contenders (kind of like a book club or a bible study/small group at church)

PILLAR SEVEN: MAINTAIN YOUR IDEAL A1C LEVEL BETWEEN DOCTOR’S APPOINTMENTS

This the goal. Lifestyle changes that will last for a lifetime, see the accomplishments of family members, travel, live longer and maintain our independence for longer than family members who had type 2 diabetes and without the debilitating complications they had. 

MILESTONES:

  • You retest your A1C level 3 and 6 months after reaching your goal and you are within your desired A1C level range (use a store bought kit from a drugstore)
  • You have identified your specific 'habits for success' that will keep you in range
  •  You have a developed a custom guide (template) that includes your go-to activities, foods and your daily range of carbohydrate grams
  • You measure your maintenance by your adherence to your personalized guide, no longer just your blood test results
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The 7 Pillars to A Lower A1C Level
With Lauryn Bryght,