Dear Reader,

July is full of cookouts, pool parties, patio cocktails, and road trip snacks — all fun things, but not always the friendliest to your gut, energy, or metabolism.

And with hotter temps, bacteria grows faster — making food safety even more important. No one wants their summer sidelined by food poisoning or a blood sugar crash.

Here’s how to enjoy your favorite summer foods without paying the price later:

🔥 Respect the heat — Bacteria multiply fast in the “danger zone” (40–140°F). Keep cold foods cold, use a meat thermometer at cookouts, and refrigerate leftovers quickly.

🍔 Don’t get tricked by “healthy” plates — Pasta salad, fruit trays, and BBQ sauces can pack a bigger insulin punch than you’d expect. When in doubt, build your plate around protein + fiber (~75%), then add the fun stuff (~25%).

🍹 Drink smarter — Alcohol + heat = dehydration, brain fog, and blood sugar spikes. Alternate drinks with water and choose lower-sugar options (think seltzer + lime over frozen margaritas).

🥦 Use the 80/20 rule — Eat well 80% of the time, and let the other 20% be flexible. This keeps your energy high and your gut happy without feeling restricted.

TL;DR:

Food should be joyful — especially in the summer. Smart choices make it possible to enjoy the moment and feel good after.

Don’t ditch your health goals… just give them some breathable, sun-kissed flexibility.

Need Help?

Want to know how your current eating habits are affecting your metabolism or blood sugar? Let’s test, not guess — and build a plan that works in real life.

To Your Best Health,

Amy Loden Tiffany, MD

Thanks for reading! If you loved it, tell your friends to subscribe.