The Challenge
Phase I
When a low hits, your brain yells EAT EVERYTHING. Phase I helps you treat the low like a pro, not a panic. You’ll use fast carbs on purpose, follow a simple timer, and get your momentum back without the bounce-back highs.
Stop over-treating lows
The problem
Lows trigger panic, which leads to overcorrecting, which leads to rollercoaster highs. It is exhausting
The Plan
Eat 15 grams of fast carbs only - glucose tabs, gel, or juice.
Set a 15 minute timer and get out of the kitchen. Distract yourself.
Recheck. If still low, repeat step 1.
Why this works: Eating more does not make your blood sugar rise faster. Your brain is loud, but you are in control. Glucose tabs and gels are your best tools.
Your tools
Keep “low medicine” everywhere - bag, car, nightstand.
Use glucose tabs or gels first. Save food for later.
Set a repeating 15 minute timer on your phone or watch.
Quick Hacks
Treat, then walk away from the kitchen.
Use a 15 minute show, a puzzle game, or a text to a friend as a distraction.
Talk back to the panic with your plan: 15 carbs, 15 minutes, recheck.
What You’ll Feel
Less exhaustion.
Fewer rollercoaster highs and lows.
A calmer relationship with food.
More confidence when a low shows up.
Success Snapshot
You treated a low with tabs, you waited with a timer, you stayed out of the kitchen, and your BG came back into range without the spike. That’s a win.
Share that on victory on Instagram and tag me in your story at @thebetes so we can all celebrate together!
Week 1
Over January and February, we’re focusing on one practical goal: fewer low blood sugars that wreck your nights and bleed into your days. Nothing complicated, nothing overwhelming—just clear actions, real follow-through, and momentum that actually sticks.
Week 2
Week Two is about locking in one small habit that makes everything else easier: treating lows with glucose before the pantry gets involved. This video walks through why that shift matters—shorter lows, fewer rebound spikes, clearer mornings—and invites you to practice it without aiming for perfection. If you’ve ever started a low calm and ended it negotiating with snacks like it’s a hostage situation, you’re in the right place. Watch, try it for the week, notice what pulls you off course, and count “glucose only, survived” as a win.
Week 3
Week Three zooms in on nighttime lows—the ones that hit when you’re exhausted, half-awake, and least interested in making thoughtful decisions. This video introduces a simple “night script” that replaces panic-buffet energy with a plan you’ve already decided on: glucose within reach, everything else out of arm’s way, and a short pause to let it work. The goal isn’t willpower at 2 a.m.; it’s setting up your environment so you don’t have to think. Rewrite the script at night, and daytime lows start feeling a whole lot easier.
Week 4
Low blood sugars are stressful enough without turning into a public performance. This week is about keeping your dignity (and your plan) intact—using a simple script and easy-to-grab glucose so you can treat the low quickly, calmly, and on your own terms, without explaining your pancreas to a room full of well-meaning snack pushers.
Week 5
Progress with lows rarely looks dramatic—it looks quiet, quick, and kind of boring. This week helps you learn to spot and celebrate those “nothing happened” moments in your CGM data, because smoother, faster recoveries are real wins, even if they don’t come with fireworks or brag-worthy graphs.
Week 6
Week six is about learning where progress actually hides. Before big lab wins ever show up, change shows up as shorter lows, softer rebounds, and fewer exhausting roller-coaster days—small shifts that mean your body and brain are carrying less stress, even if the week itself felt aggressively “meh.”
Week 7
This week is about separating emergency fuel from actual enjoyment. By letting glucose do its job during lows and saving comfort foods for when you’re steady, you protect tomorrow’s blood sugars and your relationship with food—no panic eating, no regret spiral, just better timing and more respect for both your body and your joy.
Week 8
This final week is about owning the win. You didn’t just “try a tip,” you built a real system—glucose where you need it, words ready when things get awkward, and proof you can change long-standing habits—so this isn’t a finish line moment, it’s a foundation you carry into the rest of the year (sticker fully earned).