[00:00:00] Hi everybody, Steve here again at the Future of Precision Personalized Medicine Summit. We're going to meet now with Beverly Mazza. She's a BSN and RN and NCBC is a registered nurse, board certified nurse coach and integrative health consultant specializing in helping perimenopausal, and menopausal women with prediabetes achieve better blood sugar control and sustainable weight loss.

[00:00:40] With expertise in functional medicine, nutrition, and mindfulness, Bev integrates advanced glucose monitoring strategies, including continuous glucose monitor interpretation to address the unique metabolic challenges of midlife women. As the founder of Purely Health, Bev blends her clinical nursing background with holistic coaching techniques to provide personalized evidence based guidance.

[00:01:06] She empowers clients through her blood sugar balance strategy session, CGM empowerment package, and a 90 day blood sugar balance blueprint offering comprehensive approaches to lowering blood sugar, managing stress, and optimizing metabolic health. Passionate about education and advocacy, Bev is committed to helping women make meaningful lasting changes that improve their well being and prevent their progression to diabetes.

[00:01:34] Bev, Beverly, welcome to the Summit. We're thrilled to have you. Thank you, Steve. I'm really excited to be here and Bev is perfect. You can call me Bev. Okay, I didn't know. Yeah. Yeah. That's awesome. Good. I really love what you wrote in there. You're, what I really like is you have a very Specific target audience.

[00:01:53] Talk about that a little bit more. Yeah, so love to, yeah, I'll shed a little background on my interest in metabolic health in general. I know in our audience we're going to have wonderful women in this audience as well as wonderful men. And yeah, so really my specific kind of desire to focus on metabolic health came out of about probably two years in my own private practice doing integrative nurse coaching, lifestyle coaching around nutrition, exercise, teaching stress management strategies such as mindfulness which I thoroughly love, but a pattern that I would see emerging with my clients and oftentimes in the.

[00:02:28] primary care practice that I continue to work at as a nurse is the, this epidemic of metabolic dysfunction, right? So this triad of seeing weight loss resistance and, or obviously obesity, weight gain changes in biomarkers. So rising high cholesterol, rising levels of blood sugar levels, particularly in pre diabetes, right?

[00:02:49] So we're talking about. These levels before people progress to a full type two diabetes, fatty livers, fatty liver disease. So all of these things looking at, and I was like, I'm super interested in cardiometabolic health and from the perspective of why women, right? Why is this my focus, in my private practice and perimenopausal menopause is really as a result of how many women are getting, saddled with this diagnosis, from.

[00:03:13] 40 plus, right? And for many, they're generally eating healthy, typically have some sort of exercise routine that they're doing yet. They have this prediabetes diagnosis and they don't know what to do. And they're generally told, at least within conventional medicine, just eat healthy and exercise.

[00:03:31] And this will maybe go away. Or they're told it's really not a big deal. We'll watch it and wait till you maybe have diabetes. Or they're just given a pharmaceutical, which I'm not against that. But I found that sometimes people aren't really having informed choices of what they can do strategically from a lifestyle perspective.

[00:03:50] So that's really where I was coming in from this. I'm like, there's so much we can do. There's so much I can do from my background and my training in coaching and lifestyle medicine and functional medicine. And then really specifically work around metabolic health. And I discovered continuous glucose monitors a few years ago using myself, I've been in functional medicine fields and integrative health for probably almost 15 years.

[00:04:14] First as just a concerned patient looking for answers and then Subsequently carrying me through into my nursing career, which actually was a second career for me. And I fell in love with CGMs about two years ago. I found them super informative, not just from managing a diagnosis of prediabetes or diabetes, but even just optimization of that, that yo, like yo yoing a blood sugar and how that can impact your focus, your fatigue, your energy levels.

[00:04:40] And reactions to different foods. So that trains them on what triggers their spikes. And also, cancer prevention, you want to flatten out your glycemic spikes, prevent the environment being favorable to cancer. Absolutely. There's so many benefits to keeping a balance and people don't even realize some of this is going on in the background.

[00:05:01] So one of my favorite things is actually using these continuous glucose monitors with people because it's really life changing. That's taking quotes directly from patients I've worked with, clients I've worked with and how much better they feel. And especially for someone that's Super data driven are super type a, I found this.

[00:05:19] This is some of like my favorite clients, right? So that they're just like Bev, like this is the tool that's been missing my whole life. I need to get this good grade. I know exactly what I need to do. I know exactly what I shouldn't do. And so we use this, not only looking at the graphs, but keeping lifestyle journals, and then dissecting the data.

[00:05:38] Cause as I say, everyone has their unique like fingerprint. Of what their curve's going to look like. And it can really help them make strategic choices throughout the day that they wouldn't have known how to do otherwise. Let's talk about the stress glucose hormone, this three legged stool connection as it is.

[00:05:57] It's going to be true for everybody, but especially as it relates with women. Yeah, absolutely. So I always love coming out of the gate, talking about stress in general, because this was what my background was in private practice of okay, we're stressed. So now what everyone's like, everybody's stressed.

[00:06:12] And so always like just. bringing it back to its most simple, like fundamentals of what's happening when the body's stressed is I'm like, we need our stress response system, right? We wouldn't have survived evolutionary if we didn't have it. And, bringing it back to everyone's maybe familiar with this, but when we were in danger primitive running from the tiger, the lion, whatever you want to say is, how does the body get to safety?

[00:06:34] It physically, right? There's things that need to happen, right? So what do we need to do? First off, we need to get out. So what happens is basically our liver, which has its own storage of glucose in that is going to be triggered from the release of cortisol to release sugar, to get your muscles, to get you to safety, to get you to run basically, right?

[00:06:52] It's going to slow down anything needing to go with your GI tract because nobody needs to eat. Nobody needs to go to the bathroom, when you're running from the tiger as such. So certain things like that, we know that's That process. And unlike, maybe an animal like a zebra that might be chased that can then flip that switch and become and then grazed by the water and not be concerned as humans.

[00:07:12] Like we can't do that. We're ruminating, we're holding on to this stress and so much into say society that oftentimes we don't even perceive that our bodies stressed. And that's when it almost gets most dangerous for people because we just live in this state of Existence of feeling stressed, and I see this a lot with very high achievers like people in business at the top of their game, all this is going on.

[00:07:35] It's just almost a state that they can't recognize as stress. They've maybe identified it as something else. I had someone recently say to me. I'm just more agitated, right? And I'm like that in itself, there's something, physiologically there's changes going on in your body.

[00:07:50] And one of those changes can be driving up your blood sugar level. So when I'm working with anybody, as far as from a pre diabetic standpoint, that is one of the things like even using the CGM, it's we need to pay attention to your stress because you're often going to see it. If you're hanging out on a weekend.

[00:08:07] You're, flying across the country, giving a big presentation three days at a convention and people see on the CGM. They're like, Oh, look at that. My blood sugar is just 10 points higher, 15 points higher than the weekend when I was hanging out. So that's that kind of driver with the stress that I love it because it opens people's eyes again, being data driven where there's okay. I can see the impact of stress from a blood sugar standpoint. And so that can be obviously a driving factor that we need to work with people on if they're not already addressing that. And we could say that for pretty much my opinion is for any health condition we may have, we always need to be working on.

[00:08:45] reducing our stress and we need to be doing it actively. And so oftentimes someone might say to me, Oh, I like to exercise, right? When I feel stressed and that's wonderful, right? We're going to release our endorphins. That's going to be fantastic, but it's not the same as actually flipping that switch to actually support that parasympathetic nervous system, support the vagus nerve, support that side of the body that we know.

[00:09:13] Is lacking the support in our day to day basis. And so we have to choose to do that. So I love teaching the concepts around, mindfulness, meditation, establishing, even short meditation practices, simple breath work practices that you can do in the car, right? Carving out something mid day, because we see that then will help bring your glucose down in the day, doing something towards the end of the day, instead of.

[00:09:38] Blazing through emails at 9 p. m. Let's do a stress management practice. And then it's Oh, look, my blood sugar is better before I go to bed. So those are the ways I like love implementing that, especially for people that can't recognize that they're in a stress state until they start flexing the muscle to relax in that parasympathetic tone.

[00:09:56] If that It does. The key is You know, we're human, so we can invent stress in our mind, our body doesn't know the difference between a presentation coming up this weekend on a lion. The intensity is different, but you're right, it's that slow, low grade, non mitigated stress, and we can't really get rid of it, what we can do what and what you're saying is we can re We can redefine our relationship with stress.

[00:10:23] Meaning we can proactively disarm the stress response, move out of sympathetic into parasympathetic, and we with our clients at Tiger we try to get them on 20 minutes of just very simple. We do into the nose for out through the mouth six, cause that elongated, the elongated exhale activates the vagal nerve, the parasympathetic.

[00:10:44] And sometimes people will do eight or 10 when they really get into a groove with it. I do 40 to 60 minutes a day because I, genetically, I don't let go of stress very well, so I had to double on that. And so I find when you do that and integrating that with meditation, they're powerful and it improves.

[00:11:02] Like I've seen over the years, my, my cortisol levels have come down and my hormone balance has improved just by dealing with the stress. I love that you, I love that you said that because sometimes, and especially I feel like when I, maybe meet with a client and they might come for me for like weight loss or they're just like, tell me what to eat.

[00:11:20] I'm like, we're going to start with the stress response system. And that's actually in my program where I start with them with, I'm like, we're going to, we're going to learn about it. We're going to go through exercises on how to support it. We're going to start meditation. And then of course, we're going to get to all the other stuff.

[00:11:35] But oftentimes if we don't address that part, which is a missing piece that many people have are addressing, you just, it's, yeah, it's gonna, it's going to be holding on. So that's why the stress. Managing the stress coming with strategies that work for people is super, super important. And to speak for sort of the hormonal shifts from a metabolic standpoint from perimenopause menopause in women, as we know, like when we start to have the decline in progesterone and estrogen specifically, why we see this is estrogen helps us be more insulin sensitive meaning, our body has a. better utilization of, how we use sugar basically. In simplest term is when we eat something, it's broken down into, it's broken down through the system. It's the carbohydrate family. Everything's broken down into glucose going out in the blood and it has, it can't go anywhere right without insulin, right?

[00:12:24] So we always, that locking key mechanism for people to visualize if we don't have the insulin there to basically unlock the door on the cell receptor. The glucose is going to be floating around in the blood and right. So we have times where those cells can be resistant, right? So that's the rusty key or basically we just can't, it's not the locking keys not working so well.

[00:12:42] So there's extra glucose floating around and then the pancreas is pumping out more insulin. Which of course, insulin is actually a fat storage hormone. So I always like to educate people on look, like if we're trying to lose weight, which is not the picture for everybody who has prediabetes, you can certainly be fit and on the outside, someone might say, how could you possibly have prediabetes?

[00:13:04] And you can, I've worked with people like this. But that if these mechanisms are off, right? So this insulin glucose relationship is not optimized and we're not keeping our blood sugar low. We're signaling high insulin levels. And once we have high insulin levels, it's just hello, let's store fat.

[00:13:21] And so I see that insulin fasting, insulin is not typically run in a conventional panel. Most functional docs are doing it. I love having that as a marker. Again, it's not always available. I always encourage my, my my clients to ask their doctors for it. Cause it's fairly inexpensive. But as that could tell us a lot about two of what's, what can be really optimal?

[00:13:39] How can we optimize this? Is your body actually, pumping out. Too much insulin and artificially lowering your blood sugar level. So maybe you don't have the pre diabetes diagnosis yet, but it's going to be coming. Yes, it's going to be coming. And so I'm, in educating people on this, it's amazing because it's like, this actually didn't just happen this year.

[00:13:58] You might just be seeing the lab marker tick over into the red for this year, but this has been a long process. And so for women, I was just seeing this. So many women, right? It's like they were, their blood sugars were, about like maybe five, 5. 2%, they're sliding into perimenopause, the estrogens dropping, the pedestrians dropping.

[00:14:18] And then it's come up on their annual lab work. And it's boom, I am now pre diabetic at, 5. 9%. And it's going to depend obviously on their, PCP at that point, what sort of education or resources are available to them, whether or not they're like, we're watching and waiting this.

[00:14:34] Or they just tell them, yeah, eat better and exercise. And most women don't know what to do with that. I'm sure a lot of men don't either. Or they're told not to worry about it, which is my, the one I'm most displeased with, because there's so much we can do earlier on, right? There's so much we can do to improve these numbers.

[00:14:51] And I think in women understanding that it's not something that they all of a sudden did wrong. Most of them are typically following a similar diet. They're exercising as they typically were and they're like, why are my numbers still going up? What can I do and to really educate on that process more as a place of empowerment, that we might need to shift things around.

[00:15:12] We might need to change the way in which you're eating, right? You maybe could have eaten something 10 years ago, but now it's just not the best choice for you. The time of day you're eating is making a difference. And I always hope it comes from a place of empowerment, because I think from a lot of women, they're just like, what am I doing wrong in the way it's just coming on?

[00:15:32] And not having that back understanding and education that, look, This hormone change that's going on is going on, right? And I feel like we need to put weight in that. We need to put understanding into that and realizing that this is a pivotal moment in a woman's life where yes, what might not have been working before, what was working before might no longer work.

[00:15:52] And that's a quote I feel like I get from a lot of, patients and clients. They're just like, what do I do now? And I'm like, Hey, let's do a CGM because that's something new. And it's going to show you something different than you haven't seen before. I think you've probably seen this. We see it routinely where people can go from a one C's of six, six, one, six, two, all the way down to five, three, five, four, and six, seven months.

[00:16:18] So yeah, this is something that is reversible. And another big issue for women. And as long as we're talking about, this metabolic syndrome is. Guys have major vessel blockage. A lot of women don't, but they have micro vessel blockage. And it's like something like 49% have it.

[00:16:38] And so it's why women's heart disease isn't, is understood as well. And everything you're talking about here though, this triumphant of balancing your blood sugars proactively managing the stress response so that you're not activating. hormones in your body that are destructive when they're chronically sent out, along with changing their nutrition, those three things consistently will deliver results. How do you integrate either like a window of fasting and eating, like time restricted eating or intermittent fasting? Do you weave that into the strategies as well? Yeah, that's a great question. So I, and this isn't coming from any specific research.

[00:17:18] This is from my experience is I find that men tend to do better with that. I, I do I feel like in terms of weight loss and then even with. wearing a continuous glucose monitor have a lot of men that do really well with a 16 eight, two meals, lunch, dinner, not snacking feeling fantastic women on the other end of the spectrum.

[00:17:41] Again, this is just my experience. I find that from a blood sugar balance standpoint, there's so many women that are waking up, they're exercising, they're doing hit whatever they're doing, sipping on black coffee and not really eating until lunch have that first meal. And The blood sugar skyrockets, right?

[00:17:59] They need a bigger window. So it's okay. It's, and they don't feel good. So that's the other thing too, they're not feeling that great. They're not feeling that energized. So again, with the help from the lens of using the glucose monitor, I'm like, can we bring in, some protein in the morning, right?

[00:18:14] I love for 30 grams of protein in the morning. Even if maybe you can't get the 30 in, maybe get half of that in before your workout, do your workout, have some afterwards and not try to do this long fasted window because it seems from what I see from a CGM standpoint, like this more of a physiological stress where they're not doing well then through the rest of the day with the blood sugar balance and once we introduce that back in and That can be challenging, especially for the woman that, or does like orange juice and toast for breakfast.

[00:18:45] Or the bowl of special K or like the bite of oatmeal. So especially when you have like blood sugar dysregulation, if you're, especially in pre diabetes, like those are some of the most unfavorable choices that you can make. But they get that feedback, from the CGM and then willing to step in and be like, all right, let me give this a try.

[00:19:03] Let me shake it up. Let me try to eat. different things, but also eat at a different point of day. And contrary to the thought of maybe it's better to have really long fasted windows, maybe I actually do better with, keeping a steady blood sugar throughout the day, being mindful of my evening consumption, because I'd say late night snacking is one of the biggest saboteurs I see that people are engaging in.

[00:19:25] And then having, good 30 grams of protein, good fiber, fiber is fantastic for blood sugar regulation. And even people who have a fairly healthy diet tend to not be getting enough in. So really focusing on, protein, whether it's animal based or plant based and then as many vegetables as we can get in there to get that benefit of the fiber.

[00:19:44] And we end up, we run a 12 3 fasting program because the data is really good at 12 hours. You get the benefits of autophagy, but the three is, and this is what you just mentioned it's a three hour, last three hour fast before you go to bed, last calories. And our physicians actually say that is the most important habit they want all of our patients to do right up front is because.

[00:20:09] Your ability to manage glucose levels declines as the day goes on. And so the worst thing you can do is eat something at eight o'clock at night, go to bed at nine 30 because your body you're going to be flooded with it all night long. And it also prevents the things that protect your brain and your body, the rest.

[00:20:27] There's a lot of stuff going on at night. That doesn't happen if you eat in that last couple hour window before you go to bed. And so we're with you, some, the guys that really want to lose weight, yeah, do the 16, 8, if you want, but what we're trying to do is just get a 12, 3, 12 hours eating 12 hours, not eating, but have three hours at night and the results are phenomenal in terms of blood sugar regulation, the weight loss still can happen with the guys.

[00:20:55] And you're right. It doesn't tend to happen with the women. They get it different ways. Yeah. And I think I, people always say, don't eat before bed and all those things. You hear putting a CGM is the most effective way to see what's going on. And I have found that from even a weight loss perspective, like it's wow, that's going to stop you quick.

[00:21:14] And it was exactly that you're having dinner. Then you're having the bowl of ice cream or you're having like the cereal or the treats or the potato chip, whatever it is people are choosing. At 10 o'clock getting in bed by 11 and then seeing look how your blood sugar rose and then stayed elevated through 2 a.

[00:21:29] m And you were sleeping right and when we know when that's happening, right? We know elevated overnight blood sugars are, drivers of worse cardiovascular outcomes type 2 diabetes and obesity So it's really important when I'm looking at disease and cognitive. Yes. So when I'm looking at CGM, that's like the first thing when I'm looking at data, I'm like, what are your overnight levels look like?

[00:21:51] And we need to either optimize these or you're fine. I'd say most people than not are not fine because a lot of people are tending to eat. And then, it's really interesting to see to be like, look what some small behavior changes around. What you're eating when you're eating at bedtime is actually lowering those overnight levels and we can do that instantaneously We don't that doesn't take us months, right?

[00:22:12] We can start making those changes right away question for you How long do you have people do the CGM? Is it like two to three months so they get really educated because it doesn't need to be permanent, correct? Yeah, so I have found you know you know always offer some people are all in for it. Some people are just like shopping around.

[00:22:29] Do I like this? Do I not? So I think at a minimum 30 days, people should be doing, I tend to start people just with two weeks and then we do a full data interpretation. And then I like to them just to collect data for two weeks, right? I really want to see what's going on. Like, why do we have the pre diabetes diagnosis, right?

[00:22:48] Why is the blood sugar what it is? Meet, do a deep dive, make strategic changes around that. I'd say 99 percent of people want to put another one on, right? They want to do another two weeks, do that. I would say probably 90 percent of people continue to use it on and off. Almost like indefinitely.

[00:23:05] They it's just, they're like, I need this. This is my check in. I really like this. I want to do it. I might not keep it on continuously, but I will put it on and. What I love if it's something you can educate someone on, you can work with them on over a few month period and then just see the ownership people will take of their health and the ownership of their blood sugar that like, that's great.

[00:23:26] Like I can still meet with them and we can tweak as such, but to see someone get to the point where they're like, I dialed this in I know what I'm doing and I just it's just fantastic. It's really a tool of empowerment that, I think it's beneficial for everyone to give a try even once even if you're not in that pre diabetic brain, I think it's super interesting.

[00:23:44] I've had people use it who maybe are curious is this a driver of my headaches? Is this why I feel like low energy and why I'm so fatigued? I even had that with, when I think of like high achievers a guy telling me. Every time after lunch, he tanks out and he'd go for the diet Coke and the vending machine.

[00:24:00] And then we put a CGM on him and he realized he was spiking and crashing. And once we could get rid of that spike midday, no more Coke and chips in the middle of the day. So you can see those long term benefits that can come from that. Oh yeah. I used to have that. And I've been in this business for five, six years now, and I'm on meta Mediterranean eating.

[00:24:20] Cause I'm doing cardiovascular reversal. I don't have any major artery blockage, but I have some microvascular blockage and believe it or not, you can measure that now. And I like this morning, a couple of eggs and made in olive oil and I had avocado and then at lunch was a chicken salad and anyway, I've learned to eat in a way I am the same energy all day long.

[00:24:43] And it's really amazing. It's 4 30 almost here in Texas where I'm at. And I feel the same as I did nine o'clock this morning. And and that, that's, what's possible when you figure this out and you start getting that very smooth, glucose all day long. You can have a lot of energy.

[00:25:02] Yeah, absolutely. A lot of benefits for it. Yeah, so I we got one minute left and I want to also get in how people can reach you it'll be in all the notes and everything. You've got one thing in here, the balance plate formula. Is it something you can do in a minute? Yeah. So everyone always wants to say what are your like top tips?

[00:25:20] So I would say one of the thing when I talk about and teach on like the balance plate formula, it's really balancing out as it suggests is, but looking at your plate and do you have a healthy source? of protein. So whether that is plant based or animal based, do you have a healthy source of non starchy vegetables, right?

[00:25:37] And so it's easier to talk about what's starchy because most then are not starchy. So starchies are your potatoes, sweet potatoes, white potatoes, squashes. Those are the ones off the top of my head that I would say, okay. Treat those like a carb, like you would rice pasta, a grain, right? But load up on the broccoli, the cauliflower, the dark leafy greens, get those on there.

[00:25:56] And if carbohydrates are still part of your diet, so the rice, the quinoa, the pasta, that's that accessory. And when you're looking at your plate and you're looking at each meal, it's don't just eat that carbohydrate naked, right? We say this dress up your carbs, right? So it's we're looking at this.

[00:26:12] Don't just opt for that handful of pretzels, right? That's going to send your blood sugar soaring, right? Can we really do maybe like a handful of nuts, right? And an apples, something like that. So not the simple carbohydrate really front. Can you also put like butter or something on the rice to balance the impact of the glucose spike a little bit?

[00:26:31] Yeah, I haven't seen butter be the most influential with it, but I think like a healthy fat, I usually opt for olive oil or like an avocado oil that I'll be recommending for people. Because of I'm not against butter, but I have always won about for the healthy fats with it. So when you have a plate that's balanced like that, you're going to have an Typically a more steady response than if you led with just the carbohydrate.

[00:26:54] And so that you can apply to your snacks. You can apply that to your meals. There's even good research to support like the order in which you're eating the food. So really eat the protein, eat the non starchy vegetables, move on to that carbohydrate, if that's part of your meal. But don't just think of the carbohydrate as the accessory.

[00:27:11] So I'm always like as much vegetables, as much protein, and then a smaller portion of the carbohydrate. Cause we're usually the reverse in America. We tend to have the big bowl of carb with a little vegetable and a little protein diets. Carb. Yes. Yeah. Yes. So it's undoing that kind of philosophy and people I've seen people do really well with that.

[00:27:28] As just right out of the gate as trying to see some management, we're using a CGM and seeing positive feedback from that. So just thinking lots of healthy protein, lots of fiber, lots of vegetables with the minimal kind of starch, carbohydrate. Side dish, as I would say, I like that because that's simple.

[00:27:43] If you just think that way, you'll be 70 percent of your way there. Exactly. And then the meal timing aspect too, as we talked about being mindful about what, when you're eating, and this is when a CGM will come in really helpful to really help you decide One of these best times are not really good times to be eating.

[00:27:59] So I would say being mindful, trying to get that three hour fasted window before bed is really going to be beneficial for, probably I want to say a hundred percent of the population, if you're going to, if you're going to do that again, low stakes free thing for you to do. Yeah.

[00:28:11] And get your hands out. Also, if you blow that, just stay up later. Yeah. It's not a long term strategy, but stay up. Yeah. Yeah. Try to get to come to that movement, getting in movement. All those things are going to be really great for blood sugar balance. And I would say just to as we're wrapping up, cause people might say, just talking like how do I know I'd say first step for anybody who's really interested in trying to optimize their blood sugar is know your numbers.

[00:28:35] Get your lab work done. So a lot of this people aren't even aware that they're pre diabetic or what I tell people to look for is has your A1C been increasing year to year, even if you haven't gone over that threshold? Cause that's what I see a lot in pattern. I see you went from five to 5. 2 to 5.

[00:28:51] 4 and this has been going on for five years and no one mentioned to you that you're steadily climbing and that's where we want to intervene before then. So I'd say, get your annual lab work is like the best place to know where you're starting out metabolically. And then take it from there and then implement some of these strategies and, put on a CGM and see what you uncover.

[00:29:12] How do we get ahold? How does somebody get ahold of you, Bev? Yeah. A lady on here that says, this is the person I want to talk to. Yeah, absolutely. My private practice is purely present health. So you can find me on Instagram at purely present health. Love to invite anybody to come onto my mailing list.

[00:29:29] So I talk a lot about metabolic health, functional medicine, integrative health. I work one to one with anybody in Massachusetts, which is my licensed state that I am as a nurse, but also will offer like workshops, self paced programs. So I really lead with a lot of education, webinars, workshops.

[00:29:48] If you hop on my mailing list, that's probably the best way to keep abreast to what I'm doing and gifting to the. to the audience. They want to, hop on the mailing list and get the free gift. I have a complete pre diabetes checklist. So it's basically 10 steps for women in perimenopause to start lowering their blood sugar.

[00:30:05] And so this is a great thing to print out, put on your fridge, really be able to hone in and be like, these are the things I'm going to work on and keep them in your mind. Some of the things you and I just spoke about. So it doesn't feel so overwhelming and you have some really strategic things that are proven.

[00:30:19] I've seen them work with patients and with clients that are going to help lower blood sugar levels. Okay. And do you, I don't know, did you say what your website is? Yeah. So it's website. If you just did like www. purelypresenthealth. com you can find me there. Yeah. Okay. Bev. Thank you. I'm so thankful that you came on the summit.

[00:30:38] You've been a valuable source of information and it's folks like you that are going to make this thing in a great event. So thank you. Yeah. You're very welcome. It was my pleasure. It was nice to talk with you.