Let’s be real... you have better things to do with your time and energy than to keep going through all of this time and time again, and figuring it out on your own!
Hey, friend. I see you:
It’s so exhausting, isn’t it?
Since you've been diagnosed, you've been putting in the work.
You count your carbs and take your insulin, yet you're still stuck on the rollercoaster of highs and lows.
You’ve put in hours upon hours into research for your management... from books to podcasts to Instagram accounts... And you’ve ended up confused and overwhelmed, wondering which information is credible and which strategies actually work.
You’ve tried all of the diets - from low carb, to plant-based, to high-carb/low fat - and all they did was leave you feeling restricted and crappy, with little-to-no real effect on your A1C.
You walk into your endocrinologists’ office with a list of questions only to get shut down with an oversimplification of what you’re experiencing, given a simple ratio change, or a “call us back in three months if you’re still having these issues”.
What you really want is to...
But can we be honest?
It's not just about the A1C.
You're over waking up to Dexcom alarms and feeling like you can’t hit snooze enough times the next morning.
Go to sleep without worrying about how many juice boxes you'll need to get you through the night...
Instead of feeling consumed by numbers, calculations, and dosing decisions that leave you feeling isolated from the conversation happening around you.
Actually consume your dinner and embrace the time around the table with your loved ones...
You want to walk into your quarterly visit feeling confident in advocating for yourself, leading the conversation with your concerns, and be celebrated by an incredible (and consistent) A1C at the end of it all.
Feel validated and heard at your endocrinologist appointments
Instead of being controlled by the number on your meter, waiting for the highs and bracing for the lows.
Feel like YOU'RE the one in control...
Long story short...
It can be.
You just wish that your diabetes management was easier.
The good news?
You can have a great relationship with food, exercise, your body, and the number.
You CAN have more time in range.
You can have predictable blood sugars.
All while having more of the moments in your life that you want to have.
82%
after
Trust in Blood Sugar
Before
AFTER
145 mg/dl
Average Blood Sugar
160 mg/dl
Time in Range
69%
BEFORE
Energy Levels
AFTER
BEFORE
Confidence in Decision Making
AFTER
BEFORE
Self Reflection without Judgement
AFTER
BEFORE
76%
after
Trust in Blood Sugar
Before
AFTER
152 mg/dl
Average Blood Sugar
184 mg/dl
Time in Range
57%
BEFORE
Energy Levels
AFTER
BEFORE
Confidence in Decision Making
AFTER
BEFORE
Self Reflection without Judgement
AFTER
BEFORE
A1C
8.3 -> 7.0
54%
after
Trust in Blood Sugar
Before
AFTER
183 mg/dl
Average Blood Sugar
295 mg/dl
Time in Range
1%
BEFORE
Energy Levels
AFTER
BEFORE
Confidence in Decision Making
AFTER
BEFORE
Self Reflection without Judgement
AFTER
BEFORE
A1C
10.5 -> 7.4
SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥ SO YOU CAN SEE THESE RESULTS TOO ♥
PREVIOUS RESULT
NEXT RESULT
Before
after
And, here’s the best part:
It doesn’t have to be hard and you don’t have to do it alone.
All of the things that you want are possible
Introducing
KEEPING IT 100
A 10-week high-touch hybrid coaching experience for people with Type 1 Diabetes that fills the gap between endocrinologist support and self diabetes management, and puts YOU in the driver’s seat.
Keeping It 100 gives you all of the tools, education, and support that you need to take control of your diabetes management without all of the confusion and overwhelm.
APPLY NOW
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10 weeks. 10x modules dripped out weekly. 14 live community calls. Unlimited Slack support.
KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100 KEEPING IT 100
Here’s How Keeping It 100 Works
Weekly Trainings
You’ll learn everything you need so you can feel confident in your decision-making skills, trust your body, and increase your energy levels all while working towards a lower blood glucose average and longer times in range.
To avoid information overload and overwhelm, we dedicate each week to one strategy so you have time to actually integrate the changes and master each tool.
$1000 value
APPLY NOW
Weekly Implementation Sessions
We can dive deeper into each strategy, talking about how to implement it into your unique lifestyle, and anything else that you need to know to succeed at every step.
Each week you’ll have the opportunity to submit questions so you can get personalized feedback from the team.
APPLY NOW
$1500 value
Bi-Weekly Data Reflection Calls
Inside of these calls, you’ll learn what questions to ask that will allow you to self-identify trends and patterns, so you can walk into your next endocrinologist appointment confidently and have the tools to make changes in between.
We recognize the importance of confronting the data - not as a report card - but as a means of making impactful decisions and changes for the upcoming week.
APPLY NOW
$1500 value
Weekly Private Feedback
With this check-in, our team is able to support you with private feedback and support so you know exactly what to focus on in the upcoming week ahead.
Every week you’ll have the opportunity to submit a check-in, reviewing the week and your progress.
$500 value
APPLY NOW
24/7 Slack Support
So you always have a container to ask questions, get live feedback, and connect with the other members inside of Keeping It 100.
(including a private channel with Lissie)
APPLY NOW
$200 value
I know that it’s expensive to have diabetes. Insulin and insurance costs are through the roof.
That’s why we offer multiple payment plans with absolutely no penalties or extra fees.
In Keeping it 100, you get all of the support, education, and tools that you need to take control of your diabetes,
We’re all about transparency here.
$995
Keeping It 100 total value: $5700
The Keeping It 100 Investment:
With None Of The Overwhelm That You’re Used To From Figuring It Out All On Your Own.
In order to provide you with the high-level, personalized experience that you deserve, Keeping It 100 is limited to 10 participants.
APPLY NOW
Hey friend, I’m Lissie!
Integrative Diabetes Health Coach, Certified Personal Trainer, owner of Needles and Spoons Health & Wellness, and creator Keeping It 100. I help overwhelmed people with Type One Diabetes just like you gain more predictability in their blood sugars so they can finally take their life plans off hold.
In Keeping It 100, I bring both my personal experiences and learned knowledge to the table and use them together in a series of step-by-step holistic health strategies specific to those with T1D.
And I have an incredible team that you’ll get to know very well throughout your Keeping It 100 Journey.
I was diagnosed with T1D at the age of 19, and to say that I was lost would be an understatement. In the years that followed my diagnosis, through trial, (a lot of) error, and education, I took my own A1C from a 7.1 to a consistent 5.7 and learned what it really takes to achieve predictability in my blood sugars. I also brought my Ulcerative Colitis into remission!
When I started Needles And Spoons, I was determined to create a supportive community that was more than just a place to vent frustrations - and that’s why I take a 360-degree approach to coaching and Keeping It 100.
My passion is helping people with T1D go from confused to confident in their blood sugar management, and I have an unshakeable commitment to helping people with T1D do more while worrying less.
WOMEN’S WELLNESS COACH
COACH | REGISTERED DIETITIAN | CERTIFIED DIABETES EDUCATOR
Valeria LUONG
Jessica Hrdlicka
Meet Val - Certified Integrative Health Coach, Keeping it 100 Alum and Needles and Spoons Health & Wellness Women’s Wellness Coach.
Inside of the Keeping it 100 Community, Val enhances client success through her role in cultivating community, holding our members accountable for action and being the true leader that she is!
Jessica is a registered dietitian and certified diabetes educator with a master of science degree in clinical nutrition from The Florida State University.
Jessica has 9 years of experience working in the field of clinical nutrition & diabetes. Jessica works with people with diabetes, thyroid disease, PCOS, kidney disease, food allergies and heart disease.
Jessica has a passion for making healthy, easy recipes for her clients, helping with meal planning and empowering her clients to become educated on their disease and take control of it!
So, yes - we meet you where you’re at.
But, in Keeping It 100, everyone works towards and gets to the same endpoint:
I know that support looks different to everyone - but I think we can all agree that one endocrinologist appointment every three months just isn’t enough
We don't take the word "support" lightly around here.
I also know that you are unique, and you’re not at the same point in your diabetes management as anyone else.
YOU in the driver’s seat of your diabetes management
Predictable blood sugars
MORE TIME IN RANGE
CONFIDENCE IN YOUR DECISION-MAKING SKILLS
A better relationship with food, your body, and the number
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But Don’t Just Take My Word For It...
We’ve helped over 100 people with T1D gain control over their blood sugars.
Here’s what a few of them have to say about their experience in Keeping It 100
T1D 2 years | A1C 8.2 → 7.5
"My mind shift has definitely been my biggest accomplishment during the last 8 weeks!
Being a research fiend and knowing the standards and recommendations of "professionals", it was such a help to get customized and actionable (small) steps to take in all of these areas, and see results!!"
Changing the narration of all or nothing, restrictive dieting and exercising "should"s has actually made the biggest impact on my results.
Meet Rachel
T1D 11 years | A1C 9.1 → 6.4
"This program gave me so much more than I could’ve hoped for.
You literally have 24/7 support with the most amazing coaches and group of women. I would have never expected to make such meaningful and personal relationships with these ladies, but they have truly changed my life."
I learned about everything I was hoping to learn, and more! The way the material is presented is so helpful and not in any way overwhelming, and the info is ALWAYS there to look back on.
Meet Kayleigh
T1D 2.5 years | A1C 10.4 → 7.4
This program has given me freedom to live with my diabetes instead of letting diabetes get in the way of living life.!"
Keeping It 100 really opened my eyes and helped me understand how my body was working, so I could figure out how to manage it in a way that felt GOOD to me instead of restrictive with a “one size fits all” approach.
"I’d felt so restrictive and didn’t give me a base knowledge of what was actually happening with my body.
Meet Maddie
Here’s How We Do it:
Our Four Phase Framework
Conquer High Variability Areas
PHASE FOUR
Discover Your Defaults
PHASE ONE
Master Your Baselines
PHASE TWO
Handling Daily Variability
PHASE THREE
PHASE ONE
We’re diving into behaviors. From pre-existing habits to defaults that build over the years, we’re supporting you in reverse-engineering the ones that don’t serve you so you can create blood sugar supportive habits without restriction.
Conquer High Variability Areas
PHASE FOUR
Discover Your Defaults
PHASE ONE
PHASE TWO
Handling Daily Variability
PHASE THREE
PHASE TWO
Feel like your endocrinologist is making dosing changes without giving you insight to why?
Inside this phase you’ll work closely with Coach Jess in mastering your basal rates, carb ratios and correction factors for a solid foundation to your insulin management so you can understand exactly what your body needs and why.
Conquer High Variability Areas
PHASE FOUR
Discover Your Defaults
PHASE ONE
Master Your Baselines
PHASE TWO
PHASE THREE
PHASE THREE
Your endocrinologist tells you to stick to a low carb diet and a consistent routine - well we’re breaking down how to make your routine your own.
Inside this phase we’re walking you through nutrition strategy, strategy for interruption-free exercise and considerations for hormones, so you can make your daily routine your own.
PHASE FOUR
Discover Your Defaults
PHASE ONE
Master Your Baselines
PHASE TWO
Handling Daily Variability
PHASE THREE
PHASE FOUR
No, you don’t need to avoid eating out, holidays or family vacations.
Inside this phase we’re guiding you through high variability areas so you can balance predictability in your blood sugars without sacrificing the experience in front of you.
Phase 02
Phase 04
Phase 01
Master Your Baselines
Feel like your endocrinologist is making dosing changes without giving you insight to why?
Inside this phase you’ll work closely with Coach Jess in mastering your basal rates, carb ratios and correction factors for a solid foundation to your insulin management so you can understand exactly what your body needs and why.
Phase 03
Phase 02
Phase 04
Phase 01
Handling Daily Variability
Your endocrinologist tells you to stick to a low carb diet and a consistent routine - well we’re breaking down how to make your routine your own. Inside this phase we’re walking you through nutrition strategy, strategy for interruption-free exercise and considerations for hormones, so you can make your daily routine your own.
Phase 03
Phase 02
Phase 04
Phase 01
Conquer High Variability Areas
No, you don’t need to avoid eating out, holidays or family vacations.
Inside this phase we’re guiding you through high variability areas so you can balance predictability in your blood sugars without sacrificing the experience in front of you.
Phase 03
You’re all the way at the bottom of the page, which means you might still have a few questions…
YES! Of course you can. You’ll quickly pick up on all of the terms and diabetes jargon. Inside of KI100, you’ll learn everything that you need to know. Trust me - we’ve got you.
You bet! Whether you’re on day 1 or week 1000+ of your diabetes journey, Keeping It 100 is for YOU. We meet you where you’re at, and get you to where you want to be - more time in range, more predictability, and more confidence in the decisions you make.
This is super common. But look - your friends and family do as much as they can, and your CDE and endo are busy people. It’s okay if you don't have the heart to tell them that there's so much more to type one than they can support you in, but you still deserve to have someone in your corner actually guiding you through it all. Don’t let your guilt hold you back! We will work through it, I promise.
Hey, so do I! And so do many others that have been a part of Keeping It 100.
I hear you! The world revolves around more than just diabetes right? But what would happen if you took just two and a half months to really go all in?
Keeping it 100 sets you up with weekly clarity support, reflection containers and intentional action every single week - so that with this level of accountability you cannot fail. If you commit to just 30 minutes of intentional action a day, you will no doubt succeed inside of Keeping it 100.
Here are your next steps
Save your seat inside of our next cohort
step 4
Fill out the application through the link below
step 1
If your application is approved, you'll receive an invitation onto an enrollment call with Lissie
step 2
Hop on our call to get all of your questions answered
step 3
(because we prioritize high level, hands on support - we cap enrollment spots at 10 people per cohort).
"on a scale of 1-10 how likely would you be to recommend Keeping it 100 to another person with diabetes?"
We asked our alumni
"Do it. Don't look back. Take the time and the money needed to invest in yourself, your family, your health, your life, your future."
I have literally no regrets about joining this program and I hope that other people on their journey with T1 will join too, so that they can realize their full potential and live life without having to worry about their chronic illness holding them back."
"I was on the fence for a while about joining a coaching program, but after my consultation call with Lissie, I knew K1100 was the RIGHT program for me. It provided me with everything I could ever need and I KNOW that I still have lifetime support from these women even after this program is over.
"10!!!!!!!!! This program gave me so much more than I could've hoped for."
I learned about everything I was hoping to learn, and more! The way the material is presented is so helpful and not in any way overwhelming, and the info is ALWAYS there to look back on.
You literally have 24/7 support with the most amazing coaches and group of women. I would have never expected to make such meaningful and personal relationships with these ladies, but they have truly changed my life.
10!! This was the best decision I have made in my type 1 journey. You are given the tools to make your own decisions and have others to lean on during the process. Even better because it's a judgement free zone.
But we also know that there is so much more to diabetes than we're taught.
Let’s be real…
Are you ready to take control over your diabetes management?
✔️ It's the confidence we bring into our decision-making processes.
✔️ It's the relationship we have with our bodies, blood sugars, and meals.
✔️ It's the mental, emotional, and physical energy that diabetes consumes.
✖️ Diabetes is so much more than just carb counting and taking insulin doses.