Hello Listeners,

One of the most misunderstood and forgotten systems of the human body is one that is the basis of long term health.

Your lymphatic system is your body's built in detox network, moving fluid, fighting infection and clearing out waste every day.

But unlike your heart, it doesn't have a pump, which means that what you eat and how you move makes a difference.

In this episode of The Talking Apron, Anne Bernardin, Diabetes Prevention Coach and Nutrition Educator, breaks down the simple foods that keep your lymph and your energy flowing smoothly. You learn how leafy greens, citrus, garlic, berries, and healthy fats support detoxification, reduce inflammation and help balance blood sugar naturally.

You'll learn:

• Why a sluggish lymph system can make you feel puffy, tired and off balance
• The top foods that help your body "drain the sink" and fight inflammation.
• How hydration, fiber and healthy fats work together to stabilize blood sugar.
• A simple "Lymph Flow Salad" recipe that tastes as good as it feels.

Kitchen Table Talk Membership OPENS Nov. 3-Nov 7, 2025

Join Anne's supportive community for women 60+ ready to take their health to the next level; to age vibrantly, balance blood sugar, make small habit shifts, and simplify their kitchen life, one plate at a time.

Interested find the Waitlist here, Join link will be sent to you.

https://www.thetalkingapron.com/kitchen-tablewl

Hello Listeners,

This week on The Talking Apron, Anne dives into the delicious science of resistant starches and how a few kitchen tweaks can turn holiday favorites like sweet potatoes, rice and potatoes into gut-friendly, blood sugar steadying allies.

You'll learn:

• What resistant starch really is (and how it supports your microbiome and insulin sensitivity).
• Why cooling cooked starches changes their chemistry for bettwe blood sugar control.
• Simple holiday swaps and cooking methods that let you enjoy the season without the spikes.
• The connection between gut health, inflammation, and long term glucose balance

This episode blends nutrition science and real life strategies so you can enjoy your favorite dishes and protect your blood sugar this holiday season.

FREE video guide mentioned in podcast: 5 Hacks to Lower Blood Sugar FAST and start balancing your meals with science backed strategies that work.

Hey there,

Do you ever feel like eating healthy has turned into a math test? Counting calories, logging bites and stressing over the numbers can leave you exhausted and no closer to balanced blood sugar.

In this episode of The Talking Apron, Nutrition Educator and Diabetes Prevention Coach Anne Bernardin shares how to tune back into your body's natural cues and discover your own Portion Power-no calculator required.

You'll learn:

• Why calorie counting often backfires for women managing blood sugar
• How to use the hunger-fullness scale and "pause points" to reconnect with your body
• The science behind fiber and protein for lasting satisfaction
• Simple visual tools to portaion withour tracking apps
• Easy kitchen tricks to eat to satisfaction, not stress

Listen in and start building peace with your plate-one mindful meal at a time

Grab your Free video guide: 5 Hacks to Lower Blood Sugar FAST at

https://www.thetalkingapron.com/five-hacks

Hey There Folks,

fiber doesn't just keep you regular, it's one of the most powerful tools for lowering blood sugar and reversing insulin resistance.

In this episode of The Talking Apron, host Anne Bernardin, Nutrition Educator and Certified Diabetes Prevention Coach, explains how small fiber-focused food swaps, can make a big difference in your glucose control.

You'll learn:

• Why fiber slows glucose absorption and lowers insulin demand
• How gut health and inflammation impact insulin resistance
• Simple ways to add more fiber to every day meals
• On kitchen challenge to improve your blood sugar this week.

GRAB the FREE video guide 5 Hacks to Lower Blood Sugar FAST

And start feeling more in control of your health, without restiriction or overwhelm.

Hello and Welcome,

Most women think health confidence comes from willpower. The truth?- It's built one small win at a time.

In this episode of The Talking Apron, Ann shares three simple strategies, that help reduce blood sugar, that build proof-and with proof, that the small healthy habit changes are working, comes confidence:

• Tracking- how a simple low carb food swaps, stress and wins journal connects your daily choices to your blood sugar results.
• Planning Meals(not meal planning)- strategizing your meals for stressful days
• Stress Check-ins- how a five-minute Sunday pause can lower cortisol and boost insulin sensitivity.

Confidence doesn't grow overnight- it's built from habits that prove to you, I can do this.

Are you worried about your health today and in the future, is diabetes looming? Here is a FREE video guide for 5 Hacks to Lower Blood Sugar FAST.

CLICK HERE

Take a look, all back by science and used for years by Anne

Hello There,

Most of us think about food, exercise, or stress when it comes to blood sugar. But sleep? That often gets left out. The truth is, poor sleep can raise cortisol, spike your blood sugar, and even change the way you crave food the next day.

In this epidsode of The Talking Apron, Anne, breaks down:

• Why sleep deprivation raises fasting blood sugar
• How lack of rest drives carb and sugar cravings
• The real-life kitchen impact of a restless night sleep
• Simple apron approved tips to start sleeping better tonight.

If you've ever wondered why your morning numbers are higher after a short night, or why it feels harder to eat well when you're tired, this episode is for you.

Click here for FREE Video Guide: 5 Hacks to Lower Blood Sugar FAST

Hey Folks,

Think healthy eating takes too much time? Think again. In this episode of The Talking Apron podcast, Anne Bernardin shares Fast Veggie Hacks, that prove dinner can be simple, tasty and blood sugar friendly.

You'll discover:

• Why quick veggie sides make such a difference for blood sugar stability.
• How to shop and save time with precut veggies
• Easy 10 minute hacks-like prep ahead cold salads, using leftover cooled veggies, stir fries, that turn any meal into a balanced plate

Healthy eating doesn't have to be complicated. Sometimes one small veggie hack is all it takes.

Here is the FREE video class that's mentioned in the podcast.

5 Hacks to Lower Blood Sugar FAST

Best,

Anne