Figuring out what and how much to eat in order to adequately fuel your body for optimal performance can feel a bit like searching for the holy grail. Balancing taste, cravings, and how to define which foods are “good for you”, can often feel like a full-time commitment. While some foods are clearly better than others when it comes to health promotion, you may be surprised to learn that your body’s response to specific foods is unique to your physiology. Specifically, the impact of food on blood sugar is a key to determining what foods are good for you; in other words, the foods that work best to fuel your amazing body and enable it (and you) to perform at its best!


Blood Sugar and your Health

Stable blood sugar levels (ie. fairly consistent blood sugar throughout the day) affects energy levels, mood, productivity, and overall sense of wellbeing. Conversely, unstable blood sugar is linked to depression and anxiety, brain fog, cognitive impairment, poor sleep and difficulty managing weight. Many popular diets promise a one size fits all approach. However, studies have shown people have dramatically different responses in their glucose levels after eating identical foods. One study found that some people had equal and opposite post-meal glucose spikes in response to the same food. Another provides further evidence that there is no one diet that works for everyone. Personalized tools are beneficial in helping us make better food choices. Continuous glucose monitoring (CGM) is one such tool that is becoming more mainstream for health promotion. For someone who is curious to learn about the foods that fuel them to perform optimally, CGM is worthy of consideration.


What is a CGM?

Unlike traditional methods of measuring blood glucose like a finger stick glucometer or a blood test, a continuous glucose monitor (CGM) is a small wearable biosensor about the size of two quarters stacked together. It measures interstitial blood glucose levels just below the skin, which is a close proxy to actual blood glucose levels. The data is sent to a smartphone or handheld device where it is logged and interpreted. The sensor typically lasts one to two weeks before it needs to be removed and replaced. CGM’s have been used by diabetics for years as a comfortable and easy way to track their blood glucose throughout the day. A CGM paired to an insulin pump enables insulin to be automatically delivered when blood glucose levels are high. This simplifies the complexity of disease management for diabetics. Recently, CGMs have become more popular amongst non-diabetics to gain valuable insights and catch metabolic dysfunction early. 


Why track my blood sugar?

Besides highlighting sugar consumption, there are many benefits of tracking blood glucose with a CGM. Data from a CGM can be used to illustrate fluctuations in glucose throughout the day, also called glycemic variability. High glycemic variability is associated with poor health outcomes, yet most people do not know their level. Learning about individual responses to different foods can be a crucial piece in the health optimization puzzle.  Armed with this information we can begin to identify and avoid spike triggering foods or behaviors and work towards maintaining stable blood sugar levels. 

As with most data, the information gathered from CGM  is only as good as what you do with it.  We must take action in order to change our habits and bring about long term behavior change. In the Fogg Behavioral Model, from BJ Fogg’s bestseller “Tiny Habits,” three elements must converge in order for a behavior to occur. Motivation, ability, and a trigger or prompt. If you consistently see that your blood sugar spikes after breakfast, you may choose to add a small portion of protein to your breakfast the next day. However seemingly insignificant this is, starting off your day with the right fuel and the right intention for your body can mean the difference between a productive morning and an agonizing one. It’s amazing how making positive changes to any aspect of health improvement can lead to better choices and behaviors in other areas of health. 


Who should use a CGM?

Anyone looking to better manage energy levels, sleep, mood, performance, and more can benefit from using a CGM. It is important to note that a CGM is a wellbeing tool that can provide valuable insights, but doesn’t, and shouldn’t, mean obsessing over diet and data in unhealthy ways. The goal is to use this data to increase visibility into our biological functioning. With the enormous amount of processed foods labeled “healthy”, identifying specific foods that cause a blood sugar spike can be a tough challenge. The benefit of CGM technology is the visibility of many data points throughout the day, opening a window to exactly when your blood sugar is spiking or crashing. This enables you to correlate that spike with specific foods or categories of foods consumed around those data points. 


What should my glucose levels be?

While specific daily ranges for blood glucose have yet to be established, a good goal is to focus on minimizing variations in blood glucose levels throughout the day. If you were to plot your 24 hour CGM readings on a graph, you would want the graph to look less like peaks and valleys and more like gently rolling hills. Peaks and valleys would likely indicate particular foods causing a sharp increase in blood sugar and subsequent crash. With this information we can begin to experiment with different foods, analyze their effects on our blood sugar, and make the necessary changes. As with all wearables, the data is only useful when it drives good decision making. You can find an overview of data on glucose patterns in nondiabetic individuals using a CGM here

How do I obtain a CGM?

Currently in the US a CGM can only be obtained with a prescription from a doctor. They are not difficult to obtain and, as we discussed, can be useful for reasons tied to your unique circumstances and lifestyle. The popular software company Levels Health offers monitors paired with a smartphone app that takes CGM data and gives personalized feedback, insights, actions, and recommends opportunities for improvement in these areas. This will help you see how food, exercise, sleep, and other lifestyle choices affect your health. The CGM device can be obtained through Levels by completing an online medical consultation for a prescription, which is reviewed by a physician within their independent network. While the actual CGM device may be covered by your insurance, Levels is a general health and wellness company and would not be considered a medical provider or covered by insurance. FiT has no partnerships with Levels or any other companies, but we would be happy to help you find one that meets your needs. Some of the brightest minds in health and fitness encourage the use of CGMs for the general population. Peter Attia, MD  says “CGM technology has only been around for a couple of decades and remains prescription-only in the US. It makes sense that there are no completed large-scale studies of its utility in the general population so far. But don’t confuse absence of evidence for evidence of absence.” You can find a current list of the top CGM devices available on the market here


Research is Ongoing

There is still much research to be done regarding optimal blood glucose levels and its impact on health. While these subjects are being studied, the metabolic health crisis is real and effective ways to tackle this epidemic are needed now. “There are many limitations with glucose monitoring, but you have to start somewhere,” says Levels Advisor Dr. Sara Gottfried. “We’re in the midst of a serious crisis here, and the status quo isn’t cutting it. Glucose monitoring is a great place to start.” 


FiT Personal Trainers who have tried continuous glucose monitoring


James Frederick

Using a CGM for just a few weeks was an eye opening experience for me. An interesting shift happens when you suddenly have a wealth of useful information available to you that you never had before. I was able to see my blood sugar trends spanning food consumption, exercise, and sleep. My range was typically between 65-120mg/dl with the biggest spikes to 130-140 generally after consuming alcohol or a starch heavy meal. 


Juliana Oliveira (FiT Trainer)

 Was able to experiment and understand how much a soda would make her blood sugar spike way up then crash. She now practices food balancing, or always having some protein and fat with her carbohydrates. The CGM also provided her insights and awareness about her habits in general.


Jennifer Mulry: (Founder – Buddies in Action; FiT Trainer)

One of the most helpful ways in which I have used blood sugar readings with families is to understand behaviors and potentially provide an explanation for specific behaviors (most I consult with are non verbal). Measurements like blood sugar can communicate valuable information as to what is happening throughout the day. I look to help regulate blood sugar spikes to improve behavior and self regulate. With families, we find continuous glucose monitoring to be a helpful tool to check in a couple times a year and compare it in relation to any sleep issues or behaviors. Mornings are by far the hardest to stabilize, which have led several of my families to switch to a high fat/protein breakfast as well as become strategic about when carbs are given based on the child/adult’s routine. 


Kevin Martin: 

One of the things I found the most interesting while monitoring my blood glucose levels was the effects of not only different types of food on my blood glucose, but also the effect of different types of exercise (strength training, HIIT, Zone 2 cardio) had on my glucose levels. It was also interesting to see how long my blood sugar remained elevated post exercise bout. I was able to combine the information with the food that I was eating, in order to better my sleep quality for the night! I could time my meals so that my blood sugar was at a more normal level before going to bed so that I would not only improve my sleep, but also how I felt in the morning.

Jake Verhulp

Trainer Spirit Animal: Spider Monkey
Born and raised in the Bay Area, Jake played baseball at Gunn High School and in college until a series of rotator cuff injuries abruptly ended his playing career. Inspired to help others avoid similar outcomes and help people perform at their best, Jake went on to pursue and attain a B.S in Health & Human Sciences from Loyola Marymount University. With experience in both the physical therapy and personal training settings, Jake brings a unique perspective and a passion for integrating the principles of injury prevention and human performance. His goal is to help each client unlock their body’s potential with immense value placed their individual goals. When Jake is not training or researching, he enjoys watching baseball, snowboarding and spending time with his dog, Barney.
What I love about FiT: It is a combination of great, passionate minds and an amazing community feel. Favorite sports: Baseball, Basketball, MMA

Hannah Golden

Trainer Spirit Animal: Phoenix
Hannah has been working as a trainer since 2015.  She has a masters degree in Sport and Exercise Science, is certified through both NASM (National Academy of Sports Medicine) and the NATA (National Athletic Trainers Association).  Hannah has extensive experience in corrective exercise and rehabilitation having spent the better part of 5 years working within collegiate athletics. Helping clients correct movement dysfunctions and optimize how their bodies move enabling them to lead healthier lives is where Hannah leverages her expertise.  She is also a BIRTHFIT coach who supports women through the motherhood transition with education, support and fitness training. In her free time, Hannah enjoys hiking around the bay area, visiting with family, and hanging with her two cats Simba and Nala.
What I love about FiT: I love the community that FiT provides and how quick it takes to feel right at home. Favorite sports: Cheerleading

Serena Earwicker

Operations Manager

Spirit Animal: Owl


Serena manages the day-to-day operations at FIT. If you need help with something apart from training, she is the one to get it done.

Outside of FIT you will find Serena hiking, biking and playing at the beach with her family.

What I love about FiT: FiT is welcoming and supportive to all. It feels like a hug, a sweaty one. Haha

Favorite sports: Anything I get to see live! Love the energy.

Tracey Downing


Spirit Animal: Owl


Graduated from the Kinesiology program at the University of Michigan. She has worked as a Rehab Specialist and Personal Trainer for 7 years. Her experience ranges from physical therapy clinics to professional rugby teams, domestically and abroad. Tracey has worked with a wide variety of clientele including high school & Collegiate athletes, weekend warriors, and professionals in sport.

Since relocating to the Bay Area, from NJ by way of Michigan, NZ, & the UK, Tracey has been very involved in many community and charitable events. Most notably, she is affiliated with the Leukemia Society’s “Team In Training” in their marathon, triathlon and Ironman programs. In honor of her contribution to the community, Tracey was nominated and selected as an Olympic Torch Bearer for 2002.

When Tracey is not working or training, she enjoys backpacking, skiing, traveling, and adventure!

What I love about FiT: Seeing people change: doing more than they thought they could, learning more than they thought they would, and showing up to make themselves better.

Favorite sports: Playing tennis and watching anything my kids are playing

Brett Lando

Physical Therapist

Spirit Animal: Cheetah


Brett grew up in San Francisco and attended St. Ignatius College Preparatory where he ran cross-country and track and field. After graduating from high school, he attended the University of California, Irvine where he earned his Bachelor’s degree in Biology. While at UC Irvine he competed on the cycling team in road and cyclo-cross races and helped manage the campus bike shop.

Brett graduated with his Doctorate of Physical Therapy from the University of California San Francisco/San Francisco State University. He is a graduate of Agile’s yearlong Orthopedic Residency, is a Board Certified Orthopedic Clinical Specialist and most recently completed a yearlong Fellowship in sports and manual therapy.

In his free time, Brett enjoys road cycling, the occasional triathlon, alpine skiing, surfing, backpacking, traveling and cooking with his wife.

What I love about FiT: The TEAM, Learning new exercises from the trainers, and a variety of fun, innovative exercise equipment.

Favorite sports: Cycling, Skiing, Surfing


  • Doctor of Physical Therapy
  • Board- Certified Clinical Specialist in Orthopaedic Physical Therapy
  • Fellow of the American Academy of Orthopaedic Manual Physical Therapists

Kendra Wagers

Massage Therapist


Kendra Wagers has been a Massage Therapist since 2001. A native to California, she began her massage career in the Central valley working with various injury and chronic pain methods under experienced Chiropractors and physical therapists. In 2003 she relocated to Las Vegas, NV to attend the Nevada School of Massage Therapy’s accredited massage program which led to obtaining her National certification from NCBTMB. For over 13 years she worked as a licensed massage therapist in Nevada, including employment at top rated Spas on the Las Vegas strip. Receiving training in various modalities over the years including; Hawaiian Lomilomi, Thai, Sports and Shiatsu. In January of 2017 Kendra decided to return to California and is currently enrolled in the Traditional Chinese Medicine program at Five Branches University, furthering her education on overall health and wellness. With more than 17 years of experience and over 1500 hours in training Kendra has been able to hone in on her passion for healing while combining multiple techniques to provide a personalized and detailed massage to every guest. Her serene approach combined with her roots in structural techniques, offers harmony, balance, and ease to injuries or everyday stresses.

CA State Massage License #73011

Katie Deangelis

Personal Trainer
Strength and Wellness Coach

Spirit Animal: Hummingbird


Originally from the Bay Area, Katie graduated from Chico State University with a Bachelors in both Exercise Physiology and Nutrition with an emphasis in Sports. While observing strength coaches during her internship at Norcal Strength and Conditioning, she became fascinated with the human body and its biomechanics.
Shortly after her first year in college, Katie found that excelling her knowledge in both the foundations of functional movement and nutrition was essential in order for her to pursue her career in preventative health care.

Katie enjoys training each client individually tailored to their goals and intentions by incorporating multiple training styles, thoughtful programming and relating exercise to their interests and daily lifestyle. Her mission is to help clients feel physically and emotionally powerful, strong, and pain-free by using an extensive and realistic approach to intentional movement, intuitive eating, and to encourage behavioral change rooted in nourishment for the brain, body, and soul.

What I love about FiT: FiT embodies a comprehensive approach to fitness and overall health so that you can not only envision but become the best version of you. Our priority isn't just about what you can accomplish inside the gym, it's about training for the life you visualize living. It's about showing up as the healthiest, strongest, and most powerful version of you. At FiT, we don't just workout, we train because we see the athlete in everybody.

Favorite sports: Functional bodybuilding, weightlifting, swimming, boxing, biking, and volleyball


  • American Council on Exercise
  • Crossfit Level One
  • NSCA Certified Strength and Conditioning Specialist, In Progress
  • Precision Nutrition Level 1 Certified, In Progress

Kevin Martin

CSX- Opex

Spirit Animal: Puma


Kevin graduated from Trinity University in San Antonio, TX with a B.S. in Business Administration with a focus in marketing. As a student, Kevin was a five-time conference champion in the 1-meter and 3-meter springboard diving events. He is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.

He has a particular passion for rehabilitation and improving overall functional status. He enjoys identifying and correcting areas of the body that are not operating at their full potential so that everyone can live life to the fullest!
Kevin has completed a full ironman, multiple 70.3 triathlons, 2 full marathons, as well as several shorter distance triathlons and road races. In addition to triathlon, he has a background in gymnastics, swimming, diving, and volleyball. He enjoys helping everyone find the athlete within themselves and find a love for movement and exercise.

When Kevin isn’t training at FiT or exercising, he enjoys cooking, surfing, hiking, and spending time with his wife and dog. He especially loves being a father his young daughter Mayley.

What I love about FiT: Community, Hard work, Supportive, Fun

Favorite sport: Volleyball, Surfing, Diving, Running, Cycling, Swimming (triathlon), Weight lifting. I love watching all sports.

Tyler Pinkney

Trainer Spirit Animal: Dragon
Tyler has had a passion for fitness and competition since he was a young boy. As he grew, his passion and competitiveness grew big enough to help him win multiple achievements as a Division I student-athlete at the University of Oregon. After his collegiate career concluded, he knew he wanted to stay connected to the fitness world leading him to pursue his Masters of Education in Coaching, Sport, Recreation, and Fitness Administration from Angelo State University. Tyler has worked for multiple universities helping athletes achieve success during their collegiate careers. Now he is excited to put his expertise to work for FiT’s clients and use his knowledge and expertise to help them reach their goals.
What I love about FiT: The people I work with and the opportunity for knowledge. Favorite sports: UFC, Boxing, Soccer, and Track  
  • 4 years of collegiate coaching experience
  • Former Division I Athlete
  • Assisted multiple athletes to the professional level
  • Certified Strength and Conditioning Specialist, National Strength and
  • Conditioning Association
  • Basic Olympic Lifting Certification, Totten Training Systems
  • Bachelors of Science in Psychology
  • Masters of Education in Coaching, Sport, Recreation, and Fitness
  • Administration

Juliana Oliveira


Spirit Animal: Dolphin


Helping people to achieve a healthy and balanced lifestyle is Juliana’s passion. Originally from Brazil, Juliana grew up playing different sports such as swimming, volleyball, and surfing. She has always had a passion for exercise. After moving to the US, she decided to turn her passion into a career and obtained her personal training certification. Juliana believes with hard work and determination anyone can achieve their goals. In her free time, she enjoys swimming, working out, hiking, cooking, and spending time with family and friends.

What I love about FiT: I love the schedule flexibility.

Favorite sports: Snorkeling and swimming

Angelo de la Cruz

Orthopedic Massage Therapist & Personal Trainer

Spirit Animal: Wolf-bear-dragon-unicorn beast


While studying biological sciences at Cal Poly SLO, it became clear that my health was suffering. I was always tired, I couldn’t sleep well, I had digestive issues, and my emotions would swing dramatically at times. The realization came that in order for me to enjoy life to its fullest, I had to get serious about improving the quality of my health.

Since then, I’ve studied with doctors, physical therapists, clinical nutritionists, physical trainers, bodyworkers, and top innovators in the field of health & wellness. Instead of chasing the symptoms of illness, the most effective approaches to well-being are those that work to eliminate things that degrade health AND instill lifestyle habits that allow the natural environment of our bodies and mind to operate as efficiently as possible. In this way, we can be lead lives with less pain & sickness.
My work aims to use the technology of the body to help you live a more vibrant & productive life.

Some of the things I have fun doing are Olympic Weightlifting, breakdancing, parkour & free-running, snowboarding, creating electronic music, digital art photography/ videography, competing in American Ninja Warrior (My competition run is here) & learning about quantum physics.

What I love about FiT: Uplifting, motivating, supportive

Favorite sport: Martial Arts, ninja warrior obstacle courses, break dancing

  • Former Life Science Support Scientist at NASA Ames Research Center
  • Certified High Performance Coach
  • 2nd Degree Black Belt in Taekwondo
  • CrossFit – Level 1 Certification
  • USA Weightlifting Club Coach Certification
  • Intrinsic Coach Certification – Life & Health Coaching
  • BS Anatomy & Physiology
  • American Massage Therapy Association – Professional Member
  • Nationally Certified in Therapeutic Massage & Bodywork
  • Certified Hendrickson Method Instructor
  • Primal Reflex Release Instructor
  • Certified Massage Therapist
  • Certified Functional Diagnostic Nutrition Practitioner

Jeffrey Prusmack

Neuromuscular Therapist, Z-Health Practitioner, Strength and Conditioning Coach

Spirit Animal: Sea Turtle


Throughout decades in the health & fitness industry, Jeff has had the pleasure to work with hundreds of fantastic people whom he considers all to be athletes. His approach utilizes a neuro-centric approach to training and bodywork which incorporates movement and postural rehabilitation, myofascial and trigger point therapies, musculoskeletal strength & conditioning, and other various strategies.

When not in the gym or doing bodywork, he enjoys listening to music, playing music on the drums, spending time with his partner and their dog, hiking and exploring, cooking and eating, and learning new things.

What I love about FiT: I love working with awesome people and assisting them with their goals. I love when they leave feeling better than when they came in.

Favorite sport: Olympic weightlifting

Personal Training

  • Certified Strength & Conditioning Specialist, NSCA
  • USA Weightlifting Level 1 Coach
  • Performance Specialist Level 2 Coach, Poliquin International Certification Program
  • BioSignature Practitioner, Poliquin International Certification Program


  • Z-Health Exercise Therapy Specialist (EEP, R, I, S, T)
  • Advanced Neuromuscular Massage Therapist & Health Educator
  • Certified Massage Therapist (CAMTC #80926)


  • Bachelor of Arts in Psychology, University of Nebraska-Lincoln, 2001

Current and past athletes

  • Desk Jockey
  • Parents
  • Post-rehabilitation
  • Special Conditions
  • Hockey – NHL Professional
  • Tennis – Youth National Champion
  • Fencing – Junior/Senior World Ranked
  • Triple Jump – Junior/Senior National Ranked
  • Olympic Weightlifting – Masters
  • Equestrian 3m Jump – Amateur
  • Sculling – Masters
  • Downhill Skiing – Amateur
  • Black Belt Karate – Amateur
  • Figure Skating – Youth
  • Varsity Volleyball, Basketball, Baseball, Golf, and Football

Shaun Conness

Trainer Spirit Animal: Australian Shepherd
Shaun graduated from the University of Wisconsin-Madison with a B.S. in recreational resources. Shaun is a Certified Medical Exercise Specialist with the American Academy of Health, Fitness, and Rehabilitation. Member NSCA. He is a C.H.E.K. practioner level one and a C.H.E.K. Certified Golf Biomechanic. He is a Titlist Performance Certified Golf Fitness Instructor (TPI CGFI). Shaun has also completed the BacktoGolf program in Carmel, CA. Through these courses and application, Shaun has gained extensive knowledge about the mechanics and flexibility demands of the golf swing, as well as the strength and conditioning needed to optimize one’s golf potential. Shaun has trained athletes from senior Olympic Sprinters to PGA and LPGA golfers over his career. He has worked in the home, large gym, and private studio settings. Shaun prides himself on having a strong work ethic, being positive, and enjoying life. You have to have fun.
What I love about FiT: The culture, the environment, and the team. Favorite sport: College football and basketball, pull ups  
  • USAW Club Coach
  • NASM Certified Trainer
  • TPI Golf Fitness Instructor
  • CHEK Practitioner Level 1
  • CHEK Certified Golf Biomechanics Specialist

Jennifer Mulry

Personal Trainer

Spirit Animal: Bear


Jen graduated from the University of Wisconsin-Madison with a B.S in Psychology in 2005.  She is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association, a USA Weightlifting Club Coach, and is ACSM Special Populations Certified.  In October 2006, Jen started FITBuddies, a training group for individuals with autism and Down syndrome.  In 2011, Jen founded BuddiesInAction to expand FiTBuddies programs.  BuddiesInACTION now offers 1:1 training, group classes, virtual training and health & wellness consulting services for individuals of all abilities. Jen’s passion is teaching individuals to not only move properly but also learn to enjoy movement.  She enjoys teaching other professionals how to work with the special needs population and loves the creativity of building unique programs that fit every individual’s needs. Outside of FiT, Jen spends most of her time chasing after her twins. She enjoys long walks with her duo, hiking, reading, uninterrupted dinners with her husband and is always looking forward to the next east coast visit with family.

What I love about FiT: I love the family atmosphere at FiT and the collective effort to all be the healthiest version of ourselves.

Favorite Sport(s): Basketball & Swimming

Jeff Samson

Martial Arts Trainer
Assisted Stretch Practitioner

Spirit Animal: Blue Whale


Jeff has been working with clients in the Bay Area since 2007 and performs personal training, martial arts instruction, and assisted stretching to youth, working adults and retired seniors. Most of his youth was spent as an unathletic chubby kid who found various ways of getting into trouble. It wasn't till he was a young adult that he began to study fitness, train himself and learn martial arts. He entered and won a fitness transformation competition in 2006 which changed his life forever. The personal training he received and positive changes he saw from the competition inspired him to teach others. Jeff went back to school and earned his Fitness Specialist certification through the Wellness and Human Performance Department of Mission College and has held certifications in Circular Strength Training, USAW Olympic Weightlifting, and Bioforce Conditioning Coach. He currently holds a BA in Humanities from The New College of California, is a Life Stretch Instructor through the Stretch to Win Institute and certified FST (Fascial Stretch Therapy) practicioner. Jeff is a longtime local having lived in California all his life from San Diego to the Bay Area. When he's not training clients or learning new things about health and fitness he enjoys trying new restaurants, sipping specialty coffee, whiskey tasting, looking for whales in the sea and taking road trips.

What I love about FiT: Great space, staff, clients, ability to pursue my passions

Favorite sport: Jiujitsu