If you’ve been told to “eat less and move more” — I get it. That message is everywhere. But if you’re dealing with insulin resistance, that advice will fail you. Not because you’re doing it wrong, but because it ignores the real issue: your metabolism isn’t broken because you ate too much. It’s broken because of what — and how often — you ate.
Forget the calorie math for a second. If your goal is to bring down insulin, you need to stop constantly spiking it. That means cutting ultra-processed carbs, snacks, and anything that keeps the system “on.” Every time you eat, insulin rises. If you're grazing all day — even on “healthy” snacks — you’re never giving your body a break.
This part trips people up. You don’t need less food — you need different food. Meals should actually satisfy you. Fat, protein, salt. Real food. No shakes. No bars. When your body gets what it needs, hunger calms down. That’s when insulin starts to come down, too. Not from force — from the biology shifting underneath.
Fasting works — but not when you're undernourished. Get stable first. Then, slowly close your eating window. Most of my clients end up eating two meals a day without trying. If you’re still hungry between meals, the answer isn’t willpower — it’s your last meal wasn’t enough. Fix that first.
If your health has been spiraling and nothing’s worked, it’s not because you’re weak. You’ve probably been chasing the wrong lever. Lowering insulin doesn’t require punishment — it requires strategy. And it works.
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