Metabolic Intelligence Program
Real Data. Real Awareness. Real Change.
Real Data. Real Awareness. Real Change.
In six weeks, you will finally understand how YOUR body responds to food, stress, sleep, movement, and inflammation — and how to use that knowledge to create lasting health.
Welcome to the Metabolic Intelligence Participant Information Page. Here you will find Zoom dates, replay recordings, recipes, and other information to help you navigate your six-week journey. Please contact me at Susan@MyHealthyReboot.com if you have any questions or need help with your program.
Coffee Hour/Finger Prick Party Time
The following dates Susan will be hosting "Coffee hour/Finger Prick Parties for one hour on each date. This is an opportunity to ask questions, have me walk you through applying glucose monitors or walking you through the omega test kit.
Sunday, May 24 from 5-6 pm EST
Wednesday, May 27 from 5 - 6 pm EST
Thursday, May 28 from 6-7 pm EST (before our weekly call)
Monday, June 1 from 7-8 pm EST
If you need an alternative time to meet, please text me at 401-749-3242 and I will schedule a time with you. I want to make sure all your questions are answered!
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Zoom Link for all calls - https://zoom.us/j/98446908075
Weekly Zoom Playback Recordings
Sunday, May 17 - Information and Education - https://youtu.be/0jtMU5IXD8I
Thursday, May 21 at 7 pm EST – Education and Check In Call - https://youtu.be/mvXHNv4xYbk
Week 2
Wednesday, May 27 at 6 pm EST – Dinner Cam https://youtu.be/WlU2stmPBCA Crispy Oven Fried Chicken
Thursday, May 28 at 7 pm EST - Education and Check In Call https://youtu.be/bhHApiIaqjM
Week 3
Wednesday, June 3 at 6pm EST – Moved to June 24
Thursday, June 4 at 7 pm EST - Education and Check In Call https://youtu.be/jNnbh7WIXm0
Week 4
Wednesday, June 10 at 6 pm EST - Dinner Cam - https://youtu.be/juAPymQ9leI
Thursday, June 11 at 7 pm EST - Education and Check In Call https://youtu.be/jNnbh7WIXm0
Week 5
Wednesday, June 17 at 6 pm EST - Dinner Cam https://youtu.be/lq82PZY6bbM Replay of a past Dinner Cam
Thursday, June 18 at 7 pm EST - Education and Check In Call https://youtu.be/NLgfT7Jqhu4
Week 6
Wednesday, June 24 at 6 pm EST - Dinner Cam https://youtu.be/1_cJ4U9Mmcw
Thursday, June 25 at 7 pm EST – Wrapping up your Metabolic Intelligence Program
Here is the Metabolic Intelligence Tracker File
The best way to print the journal is to take it to a print shop and have them print it front to back and have the pages spiral bound. This is a more expensive option yet keeps the pages in good shape and makes journaling easy. You can also print the pages yourself and put them into a three ring binder.
How to complete your omega 3/6 ratio testing
Column 1 filler text. Please replace with your own text.
Column 2 filler text. Please replace with your own text.Glycemic Index vs Glycemic Load
The Glycemic Index (GI) measures how quickly a carbohydrate-containing food raises blood sugar. Glycemic Load (GL) takes it one step further by also considering how much carbohydrate is in a typical serving. In simple terms, GI tells you how fast a food may spike blood sugar, while GL tells you how much impact that serving may actually have. For example, watermelon has a high GI, but because it contains relatively few carbohydrates per serving, its glycemic load is much lower. This is why portion size, food combinations, and your individual response all matter — and why tracking with a CGM can be so helpful!
Remember - Every person will have a different response to different foods! This is the beauty of a glucose monitor! 
Glycemic load impacts how long a food may raise your blood sugar.
Here are reasonable standard serving sizes for the foods shown in the Glycemic Index image. These are approximate everyday portions commonly used for nutrition labels and glycemic index testing.
Low Glycemic Index Foods
| Food | Typical Serving Size |
|---|---|
| Lentils | ½ cup cooked |
| Broccoli | 1 cup raw or ½ cup cooked |
| Blueberries | ¾–1 cup |
| Apple | 1 medium apple |
| Oatmeal | ½ cup dry oats (about 1 cup cooked) |
| Mixed Nuts | ¼ cup |
| Plain Greek Yogurt | ¾–1 cup |
| Chickpeas | ½ cup cooked |
| Avocado | ½ avocado |
| Sweet Potato | ½ medium sweet potato |
| Spinach | 2 cups raw or 1 cup cooked |
| Quinoa | ½ cup cooked |
Moderate Glycemic Index Foods
| Food | Typical Serving Size |
|---|---|
| Brown Rice | ½ cup cooked |
| Whole Wheat Bread | 1 slice |
| Banana | 1 medium banana |
| Pineapple | 1 cup chunks |
| Orange | 1 medium orange |
| Raisins | ¼ cup |
| Whole Wheat Pasta | 1 cup cooked |
| Carrots | 1 cup raw |
| Green Peas | ½ cup |
| Pear | 1 medium pear |
| Corn | ½ cup kernels or 1 small cob |
| Skim Milk Yogurt | ¾–1 cup |
High Glycemic Index Foods
| Food | Typical Serving Size |
|---|---|
| White Bread | 1 slice |
| White Rice | ½ cup cooked |
| Instant Noodles | 1 prepared package |
| Cornflakes | 1 cup |
| Baked Potato | 1 medium potato |
| Watermelon | 1–2 cups |
| Pretzels | 1 ounce |
| Dates | 2–3 dates |
| Soda | 12 ounces |
| Pancakes | 2 medium pancakes |
| Mashed Potatoes | 1 cup |
| Candy | Small snack-size portion (about 1 ounce) |
Glycemic Index measures how quickly a carbohydrate raises blood sugar, but portion size still matters. Even lower glycemic foods can cause significant glucose spikes in large amounts, while pairing carbohydrates with protein, fat, fiber, or movement may help create a steadier response.
"You won't get better by chance. You will only get better by change."
Recipes that you might want to consider
Another good recipe - Naan Bread!
Watch the carbs, use tiger nut flour instead of tapioca or cassava flour to reduce the carb load.
Here a recipe to create your own protein bars. These are healthy and loaded with good fats, nuts, seeds and whatever else you might want to add in.
Salmon is an excellent main entree! This is a wonderfully delicious recipe that is easy and delicious!
Chaffles By Deb Irwin
Delicious, loaded with good ingredients and make great open sandwiches!
Gluten Free Focaccia Bread
This is a tasty alternative for those who like a focaccia bread. Easy to make and won't last long!
Having a tasty alternative to store bought granola is key! This one comes from Casey Means book, "Good Energy"
Susan Johnson
Creator and Host of the Metabolic Intelligence Program
Creator and Host of the Metabolic Intelligence Program
Susan Johnson, a board-certified health coach, wife, mom, gramma, farmer, author, crafter, and lifelong learner.
She helps people understand how food, lifestyle, inflammation, and toxic burden affect the body so they can make simple, sustainable changes that support lasting health.
She helps people understand how food, lifestyle, inflammation, and toxic burden affect the body so they can make simple, sustainable changes that support lasting health.
