Artery (ar-TEER-ee)
A large blood vessel that carries blood with oxygen from the heart to all parts of the body.
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Transform the way you manage diabetes with free tools and support designed just for you from a board certified health coach.
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Feel supported, empowered, and in control.
Which apps can help you set and keep track of your macros?
Not sure what to put on your grocery list when you’re managing diabetes? As a health coach living with diabetes, I’ll walk you through the must-haves—and how Glucose Guide makes meal planning easier with smart grocery lists tailored to your preferences.
This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog.
This week, we made a big change—because big change is exactly what people with diabetes deserve. One of these changes involves the now free features of Diabetes Food Journal to better manage health and nutrition.
At Hangry Woman, my mission has always been clear from the start:
✨ Make diabetes management easier
✨ Make it less overwhelming
✨ And make it way more personalized
But I also understand and recognize that we’re all feeling the weight of rising costs—on groceries, healthcare, gas, you name it. The last thing I ever want is for diabetes support to feel like yet another thing out of reach.
That’s why I just rolled out two important updates for our GiGi Diabetes Food Journal (plus a bonus):
✅ Our basic meal tracking features are now 100% free
✅ We’ve cut the price of the premium app in half
✅ You get to name your price
Yep. You decide what’s affordable. What fits in your budget. What feels worth it. And that’s what you pay. No questions asked.
Because blood sugar doesn’t wait until payday. Because healthy choices shouldn’t be a luxury. And because far too many people living with diabetes are still locked out of tech tools that could actually help them thrive.
We also know that mainstream diabetes advice hasn’t always been kind or culturally competent.
The “one-size-fits-all” diet advice?
❌ Often ignores cultural foods
❌ Assumes privilege and access
❌ Centers shame instead of real support
Glucose Guide is designed differently. Whether your plate includes rice, roti, tortillas, fried plantains, or collards, we help you understand how your food affects your glucose—not label it as “bad.”
This is about equity. About building tools that reflect the real world, where people come from all backgrounds, eat all kinds of food, and deserve support without shame or stigma.
When you use the free version of Glucose Guide, you can:
Our premium experience—now at a lower cost and with name-your-price flexibility—still includes:
📝 Meal tracking with analysis, photo recognition, previous meal selection and food search.
💡 Personalized food and glucose analysis
🧠 Exercise, mood and symptom insights
📝 7-day meal plans and a smart shopping list that thinks like a coach (and you can email them to yourself, or save them to your journal for easy keeping).
And if you’re already a subscriber? You can switch to “Name Your Price” anytime through your Gumroad account.
We want Glucose Guide to grow with you, not stress you out.
We’re excited to keep improving the app—and to keep listening to what you need.
📲 Ready to try the new experience?
Visit nutrition.glucoseguide.app, or go to the Food Journal tab in our iOS and Google Play apps. (Note: You’ll need to create a new account for access.)
🙏 Share this with someone who lives with diabetes, or anyone who wants a better relationship with food. Whether they’re newly diagnosed or feeling stuck, Glucose Guide can be a gentle, powerful starting place.
Got questions? Need help? Reach out to us at apps@hangrywoman.com
This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog.
As a diabetes health coach, I’m always looking for simple, blood sugar-friendly recipes that check all the boxes: fiber-rich, protein-packed, nutrient-dense, and most of all—delicious.
These Sweet Potato Taco Boats have become a fan favorite in my home, not just because they’re so easy to meal prep, but because they bring vibrant color and flavor to the dinner table.
Every time I make these, my partner comments that it’s such a colorful dish, and it’s really delicious.
Even better? Each serving is a complete and balanced meal with the ideal mix of fat, fiber, and protein, helping to blunt glucose spikes and keep you full and energized and satisfied.
Serves 4 (1 taco boat per serving)
Ingredient | Key Nutritional Benefits | Why It’s Good for Diabetes |
---|---|---|
Sweet Potatoes | High in fiber, beta-carotene, vitamin C | Lower glycemic index than white potatoes; fiber slows digestion and glucose absorption |
Lean Ground Beef (5%) | High-quality protein, iron, B vitamins | Protein helps slow carb absorption and promotes satiety |
Onion | Antioxidants, prebiotic fiber | Supports gut health; anti-inflammatory compounds may support insulin sensitivity |
Garlic | Allicin (a sulfur compound), vitamin B6 | May help improve insulin sensitivity and reduce fasting blood sugar in some studies |
Taco Seasoning | Usually contains chili powder, cumin, paprika, garlic powder | Use a low-sodium version to support heart health and blood pressure |
Tomato Sauce | Lycopene, vitamin C, potassium | Choose no-added-sugar sauce to keep glycemic impact low |
Beef Stock | Collagen, electrolytes (especially if homemade) | Adds flavor without needing high-fat or high-sugar sauces |
Tomatoes (Salsa) | Vitamin C, potassium, antioxidants, lycopene | Low in carbs, adds volume and nutrients without raising blood sugar |
Red Onion (Salsa) | Quercetin, fiber, antioxidants | Supports anti-inflammatory responses and adds flavor without added sugar |
Green Bell Pepper | Vitamin C, fiber, antioxidants | Adds crunch and nutrients with minimal calories or carbs |
Jalapeño | Capsaicin, vitamin C | May promote metabolism and have anti-inflammatory effects |
Cilantro | Antioxidants, detoxifying properties | Adds fresh flavor without sodium or sugar |
Lime Juice | Vitamin C, citric acid | Can help with flavor enhancement and may aid digestion and glucose metabolism |
Olive Oil | Monounsaturated fats, vitamin E | Supports heart health, improves satiety, and helps regulate blood sugar when used moderately |
This dish is a perfect example of the fat-fiber-protein trifecta:
Because you’re not eating the sweet potato on its own—but instead combining it with other macronutrients—you’re less likely to experience a glucose spike.
Can I freeze these taco boats?
Yes! Freeze the cooked beef mixture and whole baked sweet potatoes separately. Thaw, reheat, and assemble when ready.
What toppings go well with this?
Try Greek yogurt instead of sour cream, diced avocado, or shredded lettuce for more fiber and healthy fat. You could also add a sprinkle of chia seeds for a tiny bit of crunch and some extra protein.
Is this suitable for Type 2 diabetes?
Absolutely. The macronutrient balance in this recipe supports more stable blood sugar, especially when paired with portion control and physical activity. If you’re concerned with the serving size, feel free to adjust the portion size. It can be helpful to add veggies as a side dish.
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These blood sugar-friendly Sweet Potato Taco Boats are a colorful, balanced meal with protein, fiber, and healthy fats—perfect for people with diabetes. Easy to meal prep and absolutely delicious!
Main Ingredients:
4 medium sweet potatoes
1 lb. (450g) lean ground beef (5% fat)
1 onion, diced
3 cloves garlic, minced
2 tbsp. taco seasoning
4 oz. (115g) tomato sauce
4 fl oz. (115ml) beef stock
Fresh Salsa:
2 medium tomatoes, diced
1.8 oz. (50g) red onion, diced
1 green bell pepper, diced
1 tsp. jalapeño, chopped (seeded for less heat)
Fresh cilantro, chopped
1 tbsp. lime juice
Prep the Potatoes:
Preheat oven to 400°F (200°C). Wash and dry sweet potatoes, then pierce with a fork and rub with 1 tbsp. olive oil. Bake for 50–60 minutes, or until fork-tender.
Cook the Beef:
Heat 1 tbsp. olive oil in a skillet. Brown the beef over medium-high heat. Add onions and garlic, cooking until softened.
Simmer the Filling:
Add taco seasoning, tomato sauce, and beef stock. Stir, season to taste, reduce heat, and let it simmer covered for 20–25 minutes.
Make the Salsa:
Mix tomatoes, red onion, bell pepper, jalapeño, cilantro, and lime juice in a bowl. Season with salt and pepper.
Assemble:
Slice sweet potatoes open lengthwise, fluff with a fork if desired, and top with the taco beef mixture. Add fresh salsa on top.
Serve:
Garnish with extra cilantro and a squeeze of lime juice. Enjoy!
This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog.
As a board certified health coach, I’m always looking for meals that help my clients feel full, satisfied, and energized—without triggering glucose spikes. One diabetes-friendly recipe I recommend is the High Protein Potato Cheese Omelette, which truth be told, I’m always looking for those same things for myself!
This diabetes-friendly Potato Cheese Omelet is one of my go-to recommendations for a high-protein breakfast that works with your body, not against it.
The combination of eggs and cheese provides a steady protein base, while the thinly sliced potatoes—when portioned and prepared correctly—deliver slow-digesting carbohydrates and even some resistant starch if pre-cooked and cooled.
For those of you tracking meals in your Glucose Guide Diabetes Food Diary, this dish fits beautifully as a balanced morning meal or brunch.
You’ll get high satiety and minimal post-meal crashes, making it easier to maintain consistent energy throughout the day.
Nutrient Focus | Benefits |
---|---|
Protein (Eggs & Cheese) | Helps reduce glucose absorption rate and supports muscle maintenance |
Resistant Starch (Potatoes) | Especially when cooled—helps improve insulin sensitivity |
Fiber & Antioxidants (Onion, Parsley) | Support digestion and reduce inflammation |
Healthy Fat (Olive Oil) | Slows gastric emptying, keeping blood sugar more stable |
Log this recipe as:
Meal: Breakfast/Brunch
Proteins: Eggs, mozzarella
Carbs: Potatoes (12 oz split between 2 servings)
Fats: Olive oil, cheese
Fiber Add-Ons (optional): Add a cup of greens on the side for extra fiber and nutrient density
Be sure to note the preparation method (sautéed, covered cooking, minimal oil) and how you feel post-meal—energy, satiety, and mood.
Over time, these patterns help us personalize your plan for better blood sugar stability.
Can I substitute sweet potatoes?
Yes—sweet potatoes are lower glycemic and higher in antioxidants. A great option if you prefer a naturally sweeter flavor and slower carb absorption.
Is this good for prediabetes or weight management?
Absolutely. The macronutrient balance makes this ideal for blood sugar regulation and appetite control, both key in managing prediabetes and supporting healthy weight.
Can I meal prep this recipe?
Yes! This omelet stores well. Let it cool, then refrigerate in a glass container. Reheat gently and enjoy within 2 days. It’s also easy to portion out for your food diary.
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This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog.
Picture this: your eyes crack open, you reach for your phone (I know you do – I do it it, too), and before you’ve even brushed your teeth, your blood sugar is already doing its own thing.
Mornings can be chaotic—socks never match, coffee spills, pets demand breakfast before you do—but if you’re living with diabetes, that first hour of the day can truly set the tone for your blood sugar and your sanity.
So let’s talk about what actually matters when it comes to diabetes and morning routines.
Before your feet hit the floor, take a deep breath and remember—you’re in charge today. Here’s what a solid diabetes-friendly morning routine might look like:
In general, most guidelines suggest that fasting blood glucose should fall between 80–120 mg/dL¹. If you’re consistently waking up above that range, it could be related to hormones like cortisol and growth hormone triggering something called the dawn phenomenon²—a natural rise in blood sugar in the early morning hours.
Not your fault, just your liver getting a little too excited.
Ideally? Within 15–30 minutes of waking up. Before coffee, before breakfast, before your brain starts making to-do lists.
This gives you a true fasting blood sugar reading—unaffected by caffeine, movement, or stress scrolling through the news. CGM users: yep, you too. It’s still good to anchor your day with a known number.
Your first reading of the day is a great baseline, so make sure you’re paying attention to how you start the day.
Your goal is stable energy and steady blood sugars. That means building breakfast around balanced macros: complex carbs, protein, fiber, and healthy fats.
Here’s a basic formula:
Example Combos:
Research backs this up: one study found that a high-protein breakfast improved post-meal blood sugar and reduced hunger later in the day³. So, yes—protein is your new breakfast ride-or-die.
Most clinical guidelines recommend keeping blood sugar under 180 mg/dL 1–2 hours after a meal⁴. If you’d like to keep your ranges tighter, you’ll want to aim for 140 mg/dL or lower.
If you’re consistently above that, it may be time to tweak your breakfast ingredients or portion sizes—or talk with your healthcare team about timing or dosing of medications.
Pro tip: tracking these post-breakfast patterns for just one week can tell you a lot about what foods work best for your body.
You don’t need to become a morning person overnight. But even small adjustments—like starting with water, checking your blood sugar consistently, and eating a protein-rich breakfast—can lead to better days and steadier numbers.
Mornings are your reset button. Press it with purpose.
This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog.
Is type 2 diabetes your fault? As a nutritionist and board-certified health and wellness coach (and someone who has personally faced a diabetes diagnosis), I want to start by saying no, it’s not your fault.
Type 2 diabetes develops because of a mix of different factors in your life and body.
Some of these factors are in your control, but many are not. For example, family history and age can play a big role in your risk, and you can’t change those. The causes of type 2 diabetes are complex – it’s a combination of genetic factors and lifestyle factors.
You might have heard that being overweight or eating “too much sugar” causes diabetes.
While weight and diet can influence your health, they are only part of the picture.
Genetics are huge: researchers have found more than 150 genes linked to type 2 diabetes1. In fact, if one of your parents has type 2 diabetes, your own risk of developing it is about 40% (and even higher if both parents have it). 2
You can’t change your genes, and you shouldn’t blame yourself for them. Things like ethnic background or having conditions like PCOS (polycystic ovary syndrome) can also increase your risk. These are not things you chose or caused.
On the other hand, certain habits can reduce your risk or help manage diabetes – for instance, being active regularly and eating a balanced diet can improve blood sugar control.
The key point is that type 2 diabetes isn’t caused by one single thing you did. It’s an imbalance in how the body handles insulin and blood sugar, shaped by many influences over time.
Some you can work on (like getting exercise a few times a week), and others you simply inherited. So if you’re wondering whether you “gave yourself” diabetes, please be kind to yourself: it’s not so simple, and it’s not a personal failing.
I remember when I was first misdiagnosed with type 2 diabetes in my twenties – I went home and cried, convinced that I had ruined my health through some fault of my own.
But as I learned more, I realized that my body had been heading toward diabetes due to things beyond my immediate control (like beta cell destruction and diabetes autoantibodies and including a family history and an underlying condition that caused insulin resistance. A lot of what I thought was “my fault” turned out to be my body’s unique makeup.
Your body is unique, too, and you didn’t choose to have diabetes. Realizing this is the first step to letting go of unnecessary shame and focusing on caring for yourself.
If you have type 2 diabetes, you might have felt judged or guilty about it.
Unfortunately, there’s a strong stigma around type 2 diabetes in our society. People often mistakenly assume that anyone with type 2 “brought it on themselves” by being lazy or overeating.
This stereotype is hurtful and inaccurate. It ignores all those other factors (like genetics or medical conditions) that can lead to diabetes.
The Centers for Disease Control and Prevention (CDC) even notes that diabetes stigma comes from the false idea that poor choices are the sole cause, without considering family history or other factors3.
The result of this stigma is that many people with type 2 diabetes feel blame and shame – sometimes from others, and often even more from themselves.
Research shows stigma can leave people feeling excluded or judged and can make them blame themselves for having the condition. 4
You might think, “If only I had eaten better or exercised more, maybe I wouldn’t have diabetes,” and end up feeling like you failed.
I’ve heard these feelings from clients I coach, and I’ve felt them personally. When I was first diagnosed, I was so ashamed that I didn’t even want to tell anyone I had diabetes. I was afraid people would think I had done something “wrong” to cause it.
But here’s what I tell myself and my clients now: having type 2 diabetes is nothing to be ashamed of. Feeling guilty or hiding your condition only makes it harder to take care of yourself.
Diabetes is a medical condition – it does not mean you are bad or lazy. In fact, blaming and shaming people for diabetes is not just unkind, it’s counterproductive.
Internalizing this blame (feeling shame and guilt about yourself) can harm your mental health and even interfere with taking care of your diabetes. It can make you avoid checking your blood sugar or skip appointments because you’re afraid of judgment.
Let’s replace that shame with understanding and support. If someone ever makes you feel like your diabetes is your fault, remember that they are misinformed.
And if you’ve been blaming yourself, I invite you to give yourself grace. You didn’t ask for this illness. What matters now is how you move forward and manage it, and you don’t have to do that alone.
In my own journey, I eventually opened up about my diagnosis on my blog. The outpouring of support and the number of people saying “me too” was overwhelming. It made me realize I wasn’t alone and I certainly wasn’t a failure. Whatever you’re feeling, others with diabetes have felt it – and you deserve compassion, not blame.
You might have heard people (or even doctors or ads) talk about “reversing” type 2 diabetes. Some folks claim that with a special diet, supplement, or weight loss program, you can cure type 2 diabetes. As a health coach, I often get asked: “Can I reverse this? Can I make it go away completely?”
The reality is a bit complicated. There is no outright cure for diabetes at this time. However, people with type 2 diabetes can sometimes reach remission.
Remission means your blood sugar levels return to a normal (non-diabetic) range without needing diabetes medications.
This is an amazing achievement and can greatly improve your health. But remission doesn’t mean your diabetes is completely gone forever. It’s not like it never existed or that you can forget about it. Think of it like cancer going into remission – you have to stay vigilant, because it could come back.
In fact, diabetes experts agree that the term “reversal” isn’t the best way to describe this situation.
The American Diabetes Association and other major organizations prefer the term “remission.”5 Why?
Because saying “reversed” or “cured” can be misleading. It suggests the diabetes is 100% gone and will never return, which isn’t the case if someone falls back into unhealthy habits or if their body’s predisposition kicks in again.
If a person in remission starts to eat a very high-carbohydrate diet again or regains weight (or even just as they age), their blood sugar can rise back to diabetic levels.
That’s why doctors talk about remission – it implies you need to keep up the healthy changes to maintain it.
Also, remission isn’t easy or even possible for everyone with type 2 diabetes.
You might see success stories online of people who got their A1c (average blood sugar) down to normal without meds.
Those stories are inspiring, but remember that every individual is different. Research shows that not everyone can achieve remission, and even for those who do, it might not last forever.
In clinical studies, people who achieved remission usually went through very intensive programs – like a strict diet under medical supervision, significant weight loss, or even bariatric surgery. Those are big undertakings!
In real life, it can be much harder to replicate those results without a lot of support.
I’ve had clients ask me, “Did I fail because I haven’t reversed my diabetes?” Absolutely not! Managing diabetes is not all-or-nothing.
Improving your blood sugar and health is incredibly valuable, whether or not you reach full remission. Some people can reduce the amount of medication they need, others keep steady with the same regimen – these are all wins.
There’s no quick fix or magic cure, and that’s okay. Don’t get discouraged by bold claims you see online. If something sounds too good to be true (“never test your blood sugar again!” or “throw away your meds in 2 weeks!”), approach it with caution.
Sustainable changes and working with your healthcare team is the safest way to better health.
Remember, your worth is not measured by achieving remission. Any positive step you take – like changing your breakfast to be lower in carbs, or walking a little more each day – is progress to be proud of.
Focus on feeling better and improving your health, not on the label of “reversed” or “not reversed.” You’re not a failure if you need medication or if your diabetes remains a part of your life.
Most people with type 2 diabetes will manage it for life, sometimes with ups and downs. And that’s okay! You’re doing what you need to do to take care of yourself, and that’s something to celebrate.
Another source of confusion (and sometimes stigma) is the comparison between type 1 and type 2 diabetes.
You might have heard people say things like “At least you don’t have the bad kind of diabetes” or “Type 2 is the worst kind.” There’s a lot of misunderstanding in those statements. The truth is, type 1 and type 2 are different conditions with similar impacts – neither is “better” or “worse” than the other in a way that matters to the people living with them.
People with type 1 must take insulin every day to live, because their pancreas isn’t producing it. Type 2 diabetes, on the other hand, typically develops in adults (though more kids are getting it now too) and involves the body not responding to insulin properly (insulin resistance) and often not making enough insulin over time.
People with type 2 might manage with lifestyle changes and pills at first, and some eventually need insulin as well.
Both types are serious and require careful management. Saying one is “worse” doesn’t really make sense. If type 1 isn’t managed, a person can get very sick very quickly (high blood sugar in type 1 can cause a dangerous condition called ketoacidosis).
If type 2 isn’t managed over time, it can lead to complications like heart disease, nerve damage, or kidney problems. Both types can lead to complications if not treated properly, and both can be managed and lived with successfully with the right care. Neither type is a “walk in the park.”
I have a unique perspective because I was originally diagnosed with type 2, but later found out I actually have a form of type 1 (LADA – latent autoimmune diabetes in adults). I’ve lived with aspects of both worlds. And let me tell you, no one “has it easy” with diabetes.
My friends with type 1 face things I didn’t, like dosing insulin from day one and worrying about low blood sugar often. My friends with type 2 face challenges like dealing with stigma and the assumption that they did something to “deserve” diabetes.
Instead of debating which type is worse, we should focus on supporting everyone with diabetes.
Comparing struggles can make people feel like their pain isn’t valid – and that’s not fair. If you have type 2, you shouldn’t feel like your condition is dismissed as “not serious” or conversely feel like you’re being judged as having the “bad kind.”
If you have type 1, you shouldn’t feel like people minimize what you go through either.
All types of diabetes are challenging, and all people with diabetes deserve empathy and care.
The bottom line: diabetes is hard, period. It’s not a competition.
Let’s not pit type 1 and type 2 against each other. Each person’s experience will be different, but we’re all in the same larger community and can understand the dedication it takes to manage this disease.
Managing diabetes can feel overwhelming, especially with all the misconceptions out there. The good news is, you don’t have to do it alone. In fact, getting support can make a huge difference in how you feel and how well you manage your blood sugar. Here are some ways to find the help and encouragement you deserve:
1. Consider Health Coaching or Education: Working with a Board Certified diabetes health coach or educator can provide you personalized guidance and moral support. A health coach (like myself) can help you set realistic goals, navigate day-to-day challenges, and celebrate your progress.
Coaching is all about you – your goals and what works in your life. There’s evidence that health coaching can truly help people with type 2 diabetes: one study found that after 6 months of working with a coach, people had a significant drop in their A1C (a measure of blood sugar control) and improved their eating habits.6
Coaches don’t replace your doctors, but they add a layer of support that can keep you motivated and on track. Personally, I’ve seen my clients gain confidence and make sustainable changes through coaching. They often tell me it feels great to have someone in their corner, rather than trying to figure everything out alone.
2. Use Helpful Tools (like a Glucose Guide): Keeping track of what you eat and how it affects your blood sugar can be really enlightening. Some people use a food diary or apps to log their meals and glucose readings. Find a system that isn’t too burdensome for you – even jotting down notes about meals and moods can help you see patterns.
I actually created a resource called The Diabetes Food Journal for this very purpose. Glucose Guide is a free web and mobile app that offers diabetes meal tracking, coaching, resources, recipes, and a supportive community for people looking for help managing diabetes. (I made it with love as someone living with the condition, and it’s free to join.)
Using a tool like this can turn managing diabetes from a confusing chore into a more guided experience.
For example, in the app you can track your meals and blood sugar, and even get tips or recipe ideas.
Whether you use Glucose Guide or another method, having a “glucose guide” (i.e. a structured way to track and learn about your blood sugar) can empower you.
It’s less about “monitoring for mistakes” and more about learning what works for your body.
3. Join a Supportive Community: Connecting with others who understand can ease that loneliness or shame you might feel. This could be an in-person support group, a diabetes community online, or even a Facebook group. Sharing experiences, tips, and just venting with people in the same boat reminds you that you’re not alone (and that needing help or having a tough day is completely normal).
On the Hangry Woman platform, for instance, we have the Glucose Guide Community – a free online community where members swap stories and encouragement daily.
Find a community that feels positive and safe for you. Sometimes just reading others’ posts about their day with diabetes can make you feel seen and understood.
4. Educate Your Friends and Family: Stigma often comes from lack of knowledge. If you have people close to you who don’t “get it” about diabetes, consider sharing some of what you’ve learned with them.
You could show them this post or explain that “Hey, my diabetes isn’t because I ate too much sugar. There are a lot of factors, like genetics, that you might not know about.”
Bringing loved ones into your journey can help them support you better. You don’t have to turn into a diabetes professor overnight – even a simple conversation can open someone’s eyes.
And if someone is truly negative or unsupportive despite your efforts, remember that you get to set boundaries to protect your mental health.
5. Be Kind to Yourself: Support isn’t just external – it’s also about how you treat yourself. Talk to yourself as you would to a good friend. If a friend was diagnosed with diabetes, would you blame them? Of course not! You’d probably reassure them that it’s not their fault and that they can handle this.
You deserve the same kindness from yourself. Celebrate small wins (like taking a walk, or saying no to that second slice of cake, or even just getting through a rough day). And when things don’t go perfectly – maybe your blood sugar was high this morning, or you’re not losing weight as quickly as you hoped – don’t beat yourself up.
Diabetes management is a long journey with ups and downs. What matters is that you keep going and get the support you need along the way.
Final Thoughts: Type 2 diabetes is NOT your fault. It’s a condition that happens due to a mix of genes, environment, and yes, some lifestyle aspects – but no one decides to have diabetes, and no one should be made to feel ashamed of it.
Instead of asking “Who’s to blame?”, let’s ask “How can we manage this and live the healthiest life possible?”
I hope this post has made you feel a little more informed and a lot more understood.
If you take away one thing, let it be this: You are not a bad person because you have type 2 diabetes.
You’re simply a person who has a challenging condition, and you’re doing your best to deal with it. And that is something to be proud of. With knowledge, support, and self-compassion, you can thrive with diabetes.
You’ve got this. And if you ever feel lost or down, remember that there’s a whole community (myself included) ready to help you back up. You are never alone in this journey.
References
This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog.
You can use your FSA and HSA dollars for virtual diabetes health coaching with Hangry Woman, or our Glucose Guide Diabetes Food Journal. You just need the proper documentation.
Health coaching has gone digital – from weight-loss apps to telehealth wellness programs – and many people are discovering they can use tax-advantaged funds like FSA and HSA for Diabetes Coaching services.
As a Board Certified Diabetes Health Coach, I’m always looking for ways to ensure my clients can save money and get access to tools.
Whether it’s via the immense free resources of this blog, the free webinars I host in Diabetes is expensive, and
Yes, you can use your Flexible Spending Account (FSA) or Health Savings Account (HSA) to cover eligible health coaching and digital wellness programs in many cases.
In this comprehensive guide, we’ll explain exactly which services qualify, what criteria must be met (including when you need a Letter of Medical Necessity), how to obtain and submit that letter, and step-by-step instructions to document and file for reimbursement.
Before getting into health coaching specifics, let’s briefly clarify these accounts:
Both account types rely on the IRS definition of “qualified medical expenses.” That’s where health coaching comes in – if your coaching service meets the current IRS criteria, you can pay for it with FSA/HSA funds. You may want to consult with a CPA or Tax Attorney.
Now, let’s see what qualifies.
Under IRS rules, an expense must primarily diagnose, cure, treat, mitigate, or prevent a disease or condition to be considered a medical expense.
Expenses that are merely beneficial for general health (think ordinary gym memberships or wellness retreats) are not eligible.
So, health coaching services are only FSA/HSA-eligible if they are used to treat or prevent a specific diagnosed medical condition – not just for general well-being. In practical terms, this usually means:
If those conditions are met, the IRS has signaled that health and wellness coaching can be considered a qualified medical expense.
In 2023, the IRS provided guidance (in response to an inquiry) that expenses for health coaching can be reimbursed by HSAs and FSAs if the services are provided for the treatment or prevention of a disease.
In other words, when your health coach is effectively part of your healthcare plan – helping you manage or avert a real medical issue – then the fees may qualify for tax-free payment.
Example: If your physician refers you to a digital weight-loss coaching program to treat obesity or prediabetes, that program’s fees could be eligible. But signing up for a generic wellness app just to “get healthier” would not qualify, since it’s not tied to a diagnosed medical need.
The bottom line: Health coaching isn’t automatically covered, but it can be if it’s truly a form of medical care. The key is documenting the medical necessity, which we’ll cover next.
Not all health coaching is created equal when it comes to eligibility. Here are some types of coaching services and digital platforms that often qualify when you have a supporting medical reason:
Weight-Loss and Nutrition Programs: These are among the most common. Weight management programs (online or in-person) are eligible if treating a specific disease like obesity, diabetes, hypertension, or heart disease. Many popular digital programs fall in this category.
For example, Weight Watchers (WW) memberships (including workshops and coaching) and app-based plans like Glucose Guide have been approved for HSA/FSA use when accompanied by a doctor’s note.
Essentially, if your doctor says “you need to lose weight to treat X condition” and recommends a program, you can likely use tax-advantaged funds for that program’s fees.
Chronic Disease Management Coaching: Digital health coaching platforms aimed at managing chronic conditions can qualify as well. Examples include diabetes prevention or management programs.
If you’re at risk of diabetes or have been diagnosed, a coaching program to improve diet, exercise, and blood sugar control can be considered treatment/prevention of disease.
The IRS specifically allows costs for nutritional counseling and weight-loss guidance for diseases like diabetes, obesity, hypertension and similar – many of these programs are essentially health coaching with a specific focus. Always get a medical recommendation first.
Smoking Cessation & Addiction Programs: Quitting smoking or overcoming substance use is definitely disease prevention/treatment. Smoking cessation programs (whether an app, coach, or program) are typically eligible expenses because nicotine dependence is a medical condition.
Similarly, treatment programs for substance use disorders are qualified medical expenses. If you find a digital coaching service or telehealth program for quitting smoking, those fees can be paid with HSA/FSA funds (and usually do not require a special letter since treating addiction is inherently medical, but check with your administrator).
Mental Health Coaching/Therapy Apps: Services provided by licensed mental health professionals (therapists, psychologists) via telehealth are generally eligible without extra paperwork, since therapy for a diagnosed mental health condition is a medical expense. (For example, tele-therapy apps like BetterHelp or Talkspace allow HSA/FSA payments for counseling sessions.)
However, “life coaching” or general mental wellness coaching by unlicensed individuals is not eligible if it’s not treating a diagnosed medical condition.
If a doctor prescribes a stress-management coaching program to alleviate anxiety or insomnia, it might qualify with a letter – but pure self-improvement or career/marriage coaching does not qualify.
Physical Fitness or Rehabilitation Coaching: Normally, gym or fitness costs are personal and not reimbursable. But there are cases where a digital exercise or physical therapy coaching program could qualify.
For instance, if you have an injury or specific condition and your doctor “prescribes” a tailored exercise program (like a virtual physical therapy or rehab coaching app), it can be eligible.
The IRS allows gym memberships or exercise programs only if purchased for a physician-prescribed plan to treat a disease or injury (e.g. physical therapy for rehabilitation, or exercise regimen to treat obesity).
A virtual physiotherapy coaching service or an app with guided exercises for back-pain patients could fit, with supporting documentation. Always confirm with your plan.
In short, the service must be primarily for medical care of a specific issue. Many modern wellness apps blur the line between general wellness and medical care, so when in doubt, get a doctor’s confirmation in writing. Which brings us to the all-important Letter of Medical Necessity.
If you take one thing away from this article, let it be this: for health coaching expenses, a Letter of Medical Necessity (LMN) is usually the key to unlocking your FSA/HSA funds.
What is an LMN?
It’s a letter from a licensed healthcare provider (usually your physician) explaining why a particular product or service is recommended to treat or mitigate a specific health condition.
In our context, it would state that health coaching services are necessary for your medical care. The letter typically must include:
The purpose is to prove the expense is for medical treatment, not just personal benefit. An LMN essentially says: this is not a general wellness or luxury spend; it’s part of the patient’s healthcare plan.
When is an LMN required?
Generally, if the item/service isn’t obviously medical, you’ll need an LMN. Health coaching is a classic “dual-purpose” service – it can be for general wellness or for medical therapy.
So plan administrators will require a letter to justify coaching expenses. Many common wellness costs (fitness programs, supplements, even massage therapy) become eligible only with an LMN describing the medical necessity.
Think of the LMN as bridging the gap between a non-traditional service and the IRS’s medical expense definition.
Talk to your doctor about your health goals and why you believe a coaching program will help your condition. If it’s indeed medically relevant, most doctors are willing to write an LMN. Explain that you want to use FSA/HSA funds for a program and need a letter supporting the medical need.
Provide details of the program to your doctor. For example, share a printout or email of the program description (what it includes, how it works). If the program is something like a weight-loss app or diabetes coaching platform, mention how it aligns with your treatment.
Use a template if possible: Some doctors appreciate having a template or sample. The National Board for Health & Wellness Coaching (NBHWC) has sample LMN templates for health coaching that include all necessary info (patient info, diagnosis, recommended coaching service with provider details, and rationale).
You can also ask our team at Hangry Woman for a template letter prior to booking your coaching sessions.
You can also get templates from FSA administrators or services like Truemed. For instance, a sample LMN will include your diagnosis, the specific service/coach (with credentials) being recommended, and a clear statement that this coaching is medically necessary for your condition.
Make sure the letter is on official letterhead and signed by the provider. A quick note scribbled on a prescription pad usually won’t cut it – the admin wants a detailed letter or completed form.
Submitting the LMN: Once you have the letter, you’ll usually need to submit it to your FSA/HSA plan administrator for approval. We’ll cover the submission process in detail in the next section (it often goes hand-in-hand with filing a reimbursement claim).
One important tip: you typically only need to submit the LMN once for a given expense (often once per plan year).
For example, if the letter says you need 6 months of coaching, you file it with the first claim; the admin will keep it on file for subsequent claims for that service.
Do check if it expires – many plans require a new LMN each calendar year or if the treatment extends longer than originally stated.
Now that your doctor’s on board and paperwork is in hand, let’s walk through using your FSA/HSA step by step.
Ready to put those funds to work? Here’s a simple step-by-step guide to document and file for reimbursement of a digital health coaching service:
Verify the Service is Potentially Eligible: First, double-check that the type of coaching you want aligns with eligible categories. Is it for a specific health issue?
If unsure, contact your FSA/HSA administrator before you spend. You can usually find an online list of eligible expenses. For example, weight-loss programs are eligible with a doctor’s letter, but something like general life coaching is not.
When in doubt, ask “If my doctor prescribes X for my condition, will you reimburse it?” It’s better to confirm upfront than fight a denied claim later.
Obtain a Letter of Medical Necessity from Your Doctor: Have your physician write an LMN that includes your diagnosis and states that the specific coaching service is medically necessary for treatment or prevention.
This letter effectively makes your expense qualify as medical care. Without it, your claim will likely be denied. Pro tip: get the letter before or soon after you start the program, so you have it on file.
Pay for the Service and Save Documentation: You have two options:
Pay directly with your FSA/HSA card: If your administrator allows, you can try using your benefits debit card to purchase the coaching program or app subscription. However, many digital health services won’t automatically run as “FSA-eligible” at the point of sale (their merchant coding might not be recognized as medical). If your card is declined or not available, use the out-of-pocket method.
Pay out-of-pocket: Use your personal credit card or other payment to purchase the program. Either way, save the receipt/invoice showing the amount paid, date, and description of the service.
You’ll need this for reimbursement. For an online subscription, the confirmation email or invoice works as a receipt. Some platforms will email you a detailed receipt.
If paying with HSA/FSA card, you might still need to submit proof later. Often, FSA administrators will follow up asking for documentation (and that LMN) to substantiate the swipe, since coaching isn’t a standard pharmacy or doctor charge.
Submit a Claim for Reimbursement: If you paid out-of-pocket, you’ll now file a claim to get paid back from your FSA or to justify an HSA distribution. This typically involves:
Whether you do that immediately or later is up to you. However, you still need to have the receipt and LMN in your personal records to prove it was a qualified expense in case of an IRS audit.
HSAs operate on the honor system: no one checks your expense up front, but you must ensure it qualifies. So keep that documentation!
Track the Reimbursement and Payment: FSA claims are usually processed in a few days to a couple of weeks. You’ll receive the reimbursement either by check or direct deposit, depending on your setup. If any issues arise (e.g., they request more info or initially deny it), follow up with the administrator.
With a proper LMN and receipt, it should go through. For HSA, if you paid with the HSA card, the money is already out of your account (so just document it); if you paid yourself back from HSA, ensure the correct amount was withdrawn and note it in your records.
Keep Copies of Everything: Create a little file (digital or paper) for this expense. Save the LMN, receipts, claim approval, and any correspondence. For FSAs, this covers you if there’s any retroactive review.
For HSAs, you should save receipts for all HSA purchases for at least a few years in case of a tax audit. It’s wise to note on the receipt what condition it was for and that you have a doctor’s letter, just for your own record-keeping.
By following these steps, you’ll have a clear paper trail and should smoothly get your coaching costs covered with tax-free dollars. It may feel like a bit of homework, but the savings can be substantial – you’re using pre-tax money, which is like a 20-40% discount depending on your tax bracket!
To make this even more concrete, let’s look at a couple of real examples:
These examples underscore a common theme: pair the service with a medical rationale and documentation. The IRS doesn’t maintain an official list of “approved apps” – it all comes down to whether the expense fits the medical purpose criteria.
As one industry summary put it: out-of-pocket costs for health coaching might be reimbursable when used for the treatment or prevention of a disease. So almost any digital health coaching could qualify if you and your doctor can demonstrate it’s part of treating a specific health issue.
Before we wrap up, here are some final nuggets of advice to ensure you get the most out of your FSA/HSA when paying for telehealth and coaching services:
Consult Your Plan for Specifics: Every FSA/HSA administrator might handle things slightly differently. Some may have an online portal where you upload LMNs, others might require a fax.
A quick call or look at their website can clarify the process (and whether they have their own LMN form). Also, some FSA plans might pre-authorize a service if you submit the LMN in advance – worth asking.
Timing Matters: Use FSA funds within the plan year or grace period. If you’re planning a health coaching program next year, you might allocate funds during open enrollment accordingly. HSA funds have no deadline, so you have flexibility on timing.
If using an FSA, consider starting the program early enough to use that year’s funds or see if you can pay upfront for a program (annual program fees might be paid at once, which you can claim).
Use Technology: Many FSA/HSA administrators have mobile apps that let you snap a photo of receipts and upload documents on the go. This can simplify claim filing.
Don’t hesitate to ask the service’s support team; you’re probably not the first client to use an HSA/FSA with them.
Be Prepared to Educate (if needed): Because health coaching is a newer category, you might encounter a confused benefits rep or a denial if they misunderstand the service.
If you get pushback, politely explain that the IRS has clarified such coaching is eligible when treating a disease. Provide the LMN and even cite IRS Publication 502 or the FAQ if necessary. In many cases, the claim denial is simply due to lack of documentation – which your LMN and receipt will solve.
Keep Personal Records for Tax Time: Especially for HSA users, maintain a personal ledger of what you spent HSA money on, with receipts.
FSAs are less concerning for taxes (your reimbursements aren’t individually reported), but HSAs have you report distributions. In the unlikely event of an IRS inquiry, you’ll want to quickly show that, for example, $300 from your HSA went to a “qualified medical expense” – your health coaching – backed by a doctor’s note and receipt.
Explore Other Coverage: See what your insurance offers. While Health and Wellness Coaching doesn’t currently have direct coverage, if you have health insurance, you may be able to get other perks or medically necessary services.
Using your FSA or HSA for telehealth coaching might require a bit of admin work, but the payoff is worth it. You’re effectively getting a discount by using pre-tax dollars, and you’re investing in your health in a proactive way.
Digital health coaching services – from weight-loss apps to chronic disease management programs – are increasingly eligible for FSA/HSA spending when used as part of a medical treatment plan.
The critical factors are a doctor’s diagnosis and recommendation, documented through a Letter of Medical Necessity, and proper record-keeping of your expenses. With those in hand, you can tap into your health accounts to cover coaching fees, making it more affordable to get the guidance and support you need for your health goals.
In practical terms:
By following the steps outlined above, you’ll navigate the process with ease.
Many people are still unaware they can use their FSA or HSA for things like a weight-loss coach or a diabetes prevention app – but now you’re in the know. It’s all about leveraging the rules to optimize your health spending.
Remember, these accounts exist to help you take care of your well-being, but coverage is not guaranteed.
Here’s to achieving your wellness goals and getting the most value from your benefits – a true win-win for your health and your wallet!
I’m a board certified health and wellness coach and a nutritionist. I’m earning my Master’s degree in Applied nutrition.
I live with LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.
I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.
Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.
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