In my mid-30s, I faced a health crisis that many can relate to. I felt unhappy with my physical appearance and overall well-being. I was prediabetic, often foggy-headed, constantly tired, and inexplicably gaining weight due to insulin resistance. These issues prompted me to make significant changes to my diet and lifestyle, leading to a remarkable transformation. If you’re dissatisfied with how you look, feel, or move, it’s time to take control of your body! Today, I’m excited to share insights from my journey to better health and how you can start feeling amazing, too.

Understanding Insulin Resistance and Its Effects on Moms

Insulin resistance is a condition that can sneak up on many of us, especially as we navigate the challenges and rewards of motherhood. It’s characterized by the body’s diminished ability to respond to insulin, a hormone crucial for regulating blood sugar levels. This can lead to a host of unwelcome symptoms, such as persistent fatigue, difficulty in shedding extra pounds, and even a foggy brain, making the daily juggle of work and family life even more demanding.

What makes insulin resistance particularly concerning for moms is how it subtly undermines our energy and well-being. We often attribute these symptoms to the hectic pace of parenting or the natural aging process, overlooking the possibility of underlying metabolic imbalances. This is why gaining a clear understanding of insulin resistance is so critical. It empowers us to recognize the signs early on and take proactive steps to mitigate its impact.

By addressing insulin resistance, we not only enhance our own health but also set a positive example for our families. Demonstrating the importance of healthy eating, regular physical activity, and mindful lifestyle choices can inspire those around us to prioritize their health as well. With informed choices and small, consistent changes to our daily routines, we can navigate the challenges of insulin resistance and reclaim our energy and vitality. This journey towards better metabolic health is not just about us; it’s a gift to our families, enabling us to engage more fully in every precious moment with them.

The Turning Point in My Battle with Metabolism

Reaching my mid-30s marked a profound awakening in my approach to health. It was during this pivotal period that I realized the importance of taking an active stance against insulin resistance and mastering my metabolism. This wasn’t just about shedding unwanted pounds or looking good; it was about reclaiming my energy, clarity, and vitality that had slowly been slipping away.

The journey wasn’t straightforward. It involved delving deep into the science of metabolism, understanding how our bodies process food, and learning about the impact of various nutrients on our insulin sensitivity. This exploration led to the creation of *Metabolic Mastery*, a guide born out of my personal experience and a deep desire to help others navigate the complexities of metabolic health.

Adopting a more mindful approach to eating, prioritizing regular physical activity, and making lifestyle adjustments were key strategies. Yet, what truly made a difference was the integration of these practices into a cohesive, manageable plan tailored to my unique needs and challenges. It was about finding balance and making informed choices that could sustain my health in the long term.

Embracing this holistic approach didn’t just alter my physical health; it transformed my outlook on life. It equipped me with the knowledge and tools to tackle metabolic issues head-on and instilled a sense of empowerment that has been invaluable. This turning point was not just a chapter in my journey toward better health—it was the beginning of a lifelong commitment to nurturing my body and well-being.

Easy-to-Adopt Dietary Changes for Busy Moms

Navigating the demands of motherhood and work often leaves little time for focusing on our own health, especially when dealing with insulin resistance. However, integrating simple dietary changes into your routine can significantly impact your metabolic health without overwhelming your schedule. Start by prioritizing whole, unprocessed foods that are rich in nutrients. These include lean proteins, healthy fats from sources like avocados and nuts, and plenty of fiber-rich vegetables and fruits.

An effective strategy is to plan your meals ahead of time. Dedicate a few hours each week to prepare and store various healthy options. This not only saves time but also reduces the temptation to reach for convenient, less nutritious choices. Experiment with batch cooking or consider healthy slow-cooker recipes that can simmer during the day, ready to serve by dinner.

Incorporating these foods doesn’t have to be dull or repetitive. Explore different herbs and spices to add flavor without extra calories or sugar. For instance, a sprinkle of cinnamon can transform a plain yogurt into a delightful snack, while herbs like rosemary or thyme can elevate a simple grilled chicken breast.

Remember, the goal is to create a sustainable eating pattern that supports your metabolic health without adding stress. By making these manageable adjustments to your diet, you’ll be on your way to mastering your metabolism and improving your overall well-being, all while keeping up with the fast pace of mom life.

If you want more detailed meal plans, recipes, and a grocery list, check out my book ‘Metabolic Mastery.’ It’s packed with everything you need to get started on your journey to better health.

Incorporating Movement into Your Day the Smart Way

In the midst of a bustling life, finding opportunities to stay active can sometimes feel daunting. Yet, incorporating movement into your daily routine is a simpler and more attainable goal than most realize. It’s not about carving out large chunks of time for the gym; it’s about weaving physical activity into the fabric of your day, in ways that are not only manageable but enjoyable.

Consider the moments in your day when you could swap sitting for moving. This could be taking the stairs instead of the elevator, parking further from the office to add a brisk walk, or turning playtime with your kids into an active adventure. Even household chores can be a source of unexpected physical activity, from gardening to a lively vacuuming session.

For those strapped for time, micro-workouts can be a game-changer. These are short, intense bursts of physical activity that can be done almost anywhere, requiring as little as 5 to 10 minutes. Incorporate a quick circuit of bodyweight exercises, like squats, push-ups, and lunges, during your lunch break or while dinner is cooking. These small efforts, when consistently applied, can significantly contribute to your metabolic health and overall energy levels.

The beauty of integrating movement in these practical ways is that it encourages a mindset shift. Physical activity becomes a natural part of your life, not a chore or another item on your to-do list. Embracing this approach not only combats insulin resistance but fosters a sustainable, active lifestyle that benefits your well-being in the long term.

Quick and Nutritious Meal Ideas to Combat Insulin Resistance

For those of us navigating the complexities of insulin resistance, finding the right balance in our meals can be a game-changer. Quick and nutritious doesn’t have to mean boring or bland. With a focus on protein-rich foods, healthy fats, and an abundance of vegetables and seasonings, you can create meals that are not only delicious but also supportive of your metabolic health.

One go-to option are Gruyere and bacon egg bites. These are super convenient and easy to make. These bites are versatile—you can change up the protein, herbs, and cheeses to keep things interesting. Whip up eggs, cottage cheese, cooked bacon, shredded Gruyere cheese, salt, and pepper. They’re delicious and packed with protein.These ingredients work together to keep your blood sugar levels stable and your insulin response in check. Get the recipe here Gruyere Egg Bites

Next, let’s move on to lunch or dinner options. Another idea is stuffed lasagna boats. My family favors ground beef; it’s affordable and quick to cook, and we include it in our meals several times a week. This recipe introduces some diversity. I opt for bell peppers as our ‘boats’, stuffing them with a savory Italian ground beef mixture and lasagna cheeses. I prepare a large batch of ground beef at the start of the week. Half is used in the lasagna boats, and the remainder is versatile enough for other dishes like taco bowls or beef stir-fry. It underscores convenience and versatility.
Get the recipe here:

And finally, let’s satisfy that sweet tooth with a treat—chocolate peanut butter cups. I indulge in one of these after lunch or dinner. These are keto-friendly, help curb cravings, and keep insulin levels low at night. If you prefer, you can substitute the peanut butter with almond butter, coconut manna, or macadamia nut butter. Get recipe here

These meal ideas are designed to fit seamlessly into your busy schedule, offering the nutritional balance required to manage insulin resistance effectively. By prioritizing meals that are both satisfying and health-supportive, you’re taking a significant step toward mastering your metabolism and enhancing your overall well-being.

Staying Motivated and Tracking Your Progress

Embarking on a journey to conquer insulin resistance and harness the power of your metabolism can be exhilarating yet challenging. Keeping your spirits high and maintaining a keen eye on your advancements is crucial for enduring success. Begin by setting attainable goals that resonate with your lifestyle and health aspirations. Applaud yourself for every milestone achieved, no matter how small it may seem. Life’s hiccups are inevitable, but it’s how you rebound that truly defines your journey.

An effective strategy to visualize your progress is to maintain a health diary. Document your dietary choices, physical activity, and even how you feel emotionally and physically each day. This practice not only serves as a reflective tool but also as a tangible record of your hard-earned progress. Witnessing the transformation in your habits, health, and well-being over time can be a profound source of motivation. It reminds you of the reasons you embarked on this path and fuels your drive to continue. Embrace this adventure with optimism and patience, and watch as each small step propels you closer to achieving your metabolic health goals.

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Reversing my prediabetes using the keto diet was a game-changer for me. In my last post, I shared the warning signs of insulin resistance and some symptoms to watch out for if you suspect you may be insulin resistant. The good news is that healing metabolic damage in the early stages is relatively simple. Today, I’m sharing my daily routine that helps keep me insulin sensitive, lean, and full of energy.

Let’s explore how you can easily start reversing insulin resistance to combat prediabetes or diabetes with just a few simple steps. I’ve created a free guide below that you can print out, stick on your fridge or mirror, and follow for 28 days. I promise you will see amazing results.

Step 1: Seeing the Sunrise

Let’s kick things off with an easy yet powerful way to boost your insulin sensitivity and overall health: aligning your circadian rhythm with natural sunlight. Start your day by stepping outside to see the sunrise. If you can’t catch the sunrise, just getting outside in the morning and letting the sunlight hit your face and skin for a few minutes can make a big difference. This little habit helps your body produce vitamin D and syncs your circadian rhythms.

So why is this important? Your body’s internal clock, or circadian rhythm, plays a huge role in regulating insulin and blood sugar levels. Disruptions to this rhythm can mess with your metabolism and even lead to conditions like insulin resistance and type 2 diabetes. Fascinating research shows that when the circadian genes CLOCK and BMAL1 are disrupted, it leads to lower insulin production and diabetes. Morning sunlight exposure is key. It helps set your internal clock, which improves your sleep and boosts insulin sensitivity. Right now, it is the middle of summer in southern California. Use the circadian app to track the rising and setting of the sun. I set my alarm for 5:30, so I can step outside just in time for the sunrise.

TIP: Avoid looking at your phone or even turning on lights until after you have seen the sunrise.

Step 2: Break Your Fast with Adequate Protein and Lower Carbs

Next, let’s talk about your first meal of the day. Did you know that your body is naturally more insulin-sensitive in the morning? That means having a nutritious breakfast within an hour of waking can really help keep your blood sugar levels stable. So what should your breakfast look like? Lowering your carbohydrate intake is crucial for managing insulin resistance. Carbs, especially refined ones like sugar, bread, and pasta, cause spikes in blood sugar levels. When your blood sugar rises, your pancreas releases insulin to help your cells absorb the sugar. Over time, high insulin levels can lead to insulin resistance. So instead of eating a typical breakfast with fruit juice, cereal, muffins, or pancakes, which will send you on a glucose rollercoaster, you are going to make sure your breakfast is FOCUSED around proteins and healthy fats to keep you energized and avoid those glucose spikes.

We have a psychological attachment to certain foods, but it is time to break that attachment, change our focus, and get dialed in on our health goals. Instead of focusing on the foods you shouldn’t eat, let’s focus on all the delicious foods you CAN eat that will nourish and heal your body. For your first meal, aim for 30-40 grams of protein from sources like eggs, meat, or fish. I love eggs and eat 3-4 almost every day with bacon or leftover protein from the night before. Add a healthy fat like avocado, butter, or olive oil. You can also add some low-carb veggies or a low-sugar fruit like berries. Protein helps stabilize blood sugar levels and keeps you full longer, reducing the urge to snack on unhealthy foods later.

TIP: Make a batch of hard-boiled eggs, bacon, steak cubes, or egg cups to grab and reheat or eat cold in the morning.

Step 3: Movement Helps Get Glucose Out of Your Bloodstream and Into Your Cells

Let’s move on to the power of movement. Walking helps your muscles use glucose for energy, which lowers your blood sugar levels and reduces the amount of insulin your body needs to produce. A short walk after meals can make a big difference in managing your blood sugar levels. Morning walks can set a positive tone for your day, and evening strolls can help you unwind while still benefiting your metabolism. According to a study published in the journal Diabetes Care, regular physical activity, including walking, can significantly enhance insulin action and improve glucose metabolism in individuals with type 2 diabetes.

I walk in the morning while I am catching the sunrise. I walk to my local park and take two laps around the track. This takes me about 20 minutes total. I often listen to something inspirational on my walk, and it really sets the tone for the day. Getting the morning sun eases me into my day, and I enjoy the cool air on my skin.

TIP: Walking at least 10,000 steps a day is an easy way to significantly lower your risk of cardiovascular disease and improve insulin sensitivity, according to a study published in the British Journal of Sports Medicine.

Step 4: Overnight Fasting of At Least 12 Hours

Let me tell you how I used to eat: I would wake up and make my breakfast and lunch, taking a few bites as I prepped. On my way to work, I’d eat an English muffin with nut butter in the car. Once I got to work around 7 am, I’d sip on tea with nut milk all morning. Around 10:00 am, I’d nibble on some fruit or nuts. At 12:30 pm, I’d have lunch—usually rice, lentils, and greens. After lunch, around 2 or 3 pm, I’d reach for a piece of chocolate or candy from my desk. After work, while making dinner, I’d snack on chips because I was starving and couldn’t wait. Dinner was at 7 pm—pasta and tofu steaks—followed by some dairy-free ice cream during TV time. I was constantly grazing, and as a result, my blood sugar was always on the move.

Eating all day long doesn’t give your body a break. It keeps your insulin levels elevated and doesn’t allow your body to reset. So, for Step #4, let’s focus on eating three meals a day and practicing intermittent fasting, especially overnight fasting for at least 12 hours. When you take a break from eating, your insulin levels naturally drop, giving your body a chance to reset and function better. You don’t need to jump into those super long fasts you hear about. In fact, fasting for too long can stress your body out, especially if you’re already dealing with metabolic issues. Too much stress can raise your cortisol levels, which can cause insulin to rise instead of fall.

The beauty of a 12-hour overnight fast is that you’re asleep for most of it, making it pretty easy. Ideally, you’d stop eating 3-4 hours before bed, then have breakfast within an hour of waking up. Fill up on those proteins we talked about and don’t eat again until lunch. This routine helps regulate your blood sugar levels more effectively. For example, if you finish dinner by 6:30 PM, you wouldn’t eat again until 6:30 AM the next morning. This simple fasting period can do wonders for your body’s ability to manage blood sugar.

Implementing this kind of fasting routine allows your body to lower insulin levels naturally and improve insulin sensitivity, setting you up for better metabolic health and energy levels throughout the day.

Step 5: Getting Enough Sleep

It’s not just about feeling rested; good sleep is key for regulating your insulin sensitivity and overall health. First, try to sleep in a dark, cool room. Darkness helps your body produce melatonin, the hormone that controls your sleep-wake cycle and syncs your circadian rhythm. Exposure to light, especially blue light from screens and TVs, can mess this up by suppressing melatonin, making it harder to fall asleep and stay asleep. This disruption can throw off your circadian rhythm and impact your insulin sensitivity.

Also, keeping your room cool helps you fall asleep faster and sleep more deeply. A cool environment mimics the natural drop in body temperature that happens during sleep, promoting better rest. It’s crucial to avoid screens and blue light at least an hour before bed because the blue light from devices can trick your brain into thinking it’s still daytime, delaying melatonin production and disrupting your circadian rhythm.

Getting enough sleep isn’t just about the number of hours you’re in bed; it’s about the quality of your sleep. Good sleep hygiene—like sleeping in a dark, cool room and avoiding blue light—helps ensure your body can repair and regenerate properly, keeping your insulin sensitivity and overall health in check.

So, make your bedroom a sleep sanctuary. Turn off the screens, dim the lights, and keep it cool. Your body—and your insulin sensitivity—will thank you.

My Daily Routine

Here’s my current daily routine that helps me stay insulin sensitive:

1. 5:40 AM – Wake up for the sunrise. Dress and sip water, then go outside for a short 20-minute walk—no screens
2. 6:15 AM – Egg breakfast: 4 egg, bacon avocado, veggies OR this protein shake
3. 6:40-7:10 AM Stretch and strength training
4. 8:00-12:30 PM Work
5. 12:30- Lunch: Some form of protein and maybe some veggies – usually steak or ground beef
6. 12:50 PM – 10 minute walk in sunlight
7. 6:00 PM Dinner
8. 6:45 PM Walk around the block
9. 8:00 PM- Put blue blockers on – I have these blue light blocking glasses.
10. 9:00 PM begin bedtime routine with goal to be asleep by 9:40 PM – I have blackout curtains and turn on the air to cool the room, and either listen to a podcast or audiobook or reading a book with blue blockers on.

There you have it—five simple steps to start reversing insulin resistance, prediabetes, or diabetes. Get morning sunlight, lower your carb intake, practice overnight fasting, break your fast with protein, and ensure you get quality sleep. These small changes can make a big difference in your health.

Here’s to a metabolically healthier, happier you!

Get your Free Guide Below

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Bacon and Gruyere Egg Bites

This recipe creates delicious and savory egg bites, perfect for breakfast or a quick snack. The egg mixture is blended with cottage cheese, Gruyère, Cheddar, hot sauce, and seasonings, then baked with bacon pieces in a muffin pan. A pinch of nutmeg adds a warm flavor, and the bites are garnished with fresh chives for a delightful finish.

Course Breakfast

Cuisine American

Keyword cheesy, egg bite

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Servings 3 servings

Calories 460kcal

Equipment

• Blender
• 12-cup silicone or nonstick muffin pan
• Large high-rimmed baking pan (such as a jelly-roll pan)
• Measuring cups and spoons
• Medium saucepan or kettle (for boiling water)
• Oven mitts
• Spatula (for removing egg bites from the muffin pan)

Ingredients

• 1 tablespoon butter or extra-virgin olive oil or as needed
• 8 large eggs
• 1 cup full-fat cottage cheese
• 1 cup shredded Gruyère cheese divided
• 1/2 cup shredded Cheddar cheese
• 1/4 teaspoon hot sauce
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• 4 strips bacon cooked and chopped
• Pinch of nutmeg
• Fresh chives for garnish

Instructions

• Preheat the oven to 325 degrees F (165 degrees C). Grease a 12-cup silicone or other nonstick muffin pan with butter.
• In a blender, combine the eggs, cottage cheese, 3/4 cup Gruyère, Cheddar cheese, hot sauce, salt, pepper, and nutmeg. Blend at medium speed until smooth, about 30 seconds.
• Place the greased muffin pan in a large, high-rimmed baking pan (a jelly-roll pan works well). Sprinkle the remaining 1/4 cup Gruyère cheese and chopped bacon evenly into each muffin cup.
• Pour the egg mixture into the muffin cups, filling them about 3/4 full.
• Carefully pour boiling water into the rimmed baking pan, making sure not to splash any water into the muffin cups, until the water reaches halfway up the sides of the muffin pan.
• Transfer the baking pan to the oven and bake until the eggs are just firm, about 25 to 30 minutes.
• Allow the egg bites to cool for 5 minutes before removing them from the pan. Garnish with fresh chives before serving.

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Achieving optimal metabolic health is a key focus for many people, and it’s essential to find effective yet simple habits that can help us reach our health goals. That’s why I created the guide and journal, Metabolic Mastery, designed to help you reverse the signs of aging and feel your best. Today, we’ll explore one simple daily habit that can transform your health, help you lose weight, and improve your metabolic health: walking more.

The Dangers of a Sedentary Lifestyle

Living a sedentary lifestyle can lead to numerous health issues. In the U.S., 40% of adults are obese, and inactivity is a major contributing factor. Lack of physical activity also increases the risk of cardiovascular diseases, insulin resistance, and type 2 diabetes. Moreover, higher levels of anxiety and depression are linked to inactivity, with sedentary individuals having a higher risk of developing depression. Reduced movement can negatively affect brain health, increasing the risk of dementia. Additionally, about 80% of adults experience back pain at some point, often due to too much sitting.

Incorporating a simple daily habit of walking can significantly enhance both physical and mental health.

The Benefits of Walking

Walking offers numerous benefits:

• Weight Loss: Walking helps burn calories and boosts metabolism. Research from Stanford University indicates that taking around 7,000 steps a day can reduce the risk of obesity by 50-70%.
• Blood Sugar Control: A short walk after meals can lower blood sugar levels, significantly reducing the risk of type 2 diabetes.
• Mental Health: Walking releases endorphins, improving mood, reducing stress and anxiety, and lowering the risk of depression.
• Brain Health: Regular walking boosts brain health and creativity. Walking just 30 minutes a day can enhance cognitive function and memory.

Current Walking Trends

In some of the healthiest countries, people average significantly more steps daily. For instance, residents of Hong Kong average about 6,880 steps per day, while those in Sweden and Switzerland average around 9,600 steps a day.

How to Easily Incorporate More Steps into Your Day and Make It Fun

There are several fun and easy ways to increase your daily step count:

1. Get a Cool Tracker
Investing in a step tracker like a Fitbit, Apple Watch, or Garmin can make a big difference. These devices offer features such as heart rate monitoring, sleep tracking, and GPS. They also allow you to engage in step count challenges with friends and family, adding a layer of friendly competition to motivate you.

2. Join Challenges and Earn Money
Apps like Sweatcoin and StepBet make walking even more rewarding by turning your steps into currency or letting you participate in walking challenges for cash prizes.

3. Take Small Actions
To increase your steps, take small actions every day. Go for a short walk around your block before work. Instead of spending your evening in front of Netflix, consider syncing your favorite podcast or audiobook and going for a walk after work or dinner. This can be a relaxing way to wind down your day, get some fresh air, and add more steps to your count.

4. Use Walking Pads or Under-Desk Treadmills
For those who spend long hours at a desk, walking pads or under-desk treadmills are a fantastic solution. These devices allow you to walk while working, seamlessly integrating more movement into your day without disrupting productivity.

5. Intensify Your Walks
Once walking becomes a regular part of your routine, you may consider intensifying your walks by adding a weight vest or rucking sack. This can increase the intensity of your exercise, burn more calories, and build strength and endurance.

Conclusion

Walking is an easy, inexpensive habit that can have a huge impact on your overall health. Make an effort to incorporate more steps into your day and have fun while doing it. From tracking your steps with the latest gadgets to participating in rewarding challenges, there are countless ways to make walking a central part of your daily routine. So, get moving, track your progress, and enjoy the journey to a healthier, happier you.

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