In yesterday´s live call we talked about how to reverse Insulin Resistance. The good news? It's one of the most reversible metabolic conditions there is. But how aggressively you tackle it should match how far down the road you already are. Here's the framework I use with my patients: severity-matched protocols, nothing one-size-fits-all. 📍 Level 1 : Mild or recent onset - The foundation fix: you're catching this early, that's huge. At this stage, small, consistent changes move the needle fast. The goal is to reduce the insulin "noise" in your system without turning your life upside down. - asting: 12-hour overnight fast. Finish dinner by 8pm, eat at 8am. Simple. - Nutrition: Carb backloading — save your carbs for the post-workout. - Training: Resistance training 2x per week. Muscle tissue is your insulin sink. - Sleep: Prioritise sleep hygiene. One bad night raises fasting insulin measurably. 📍📍Level 2 : Moderate or chronic - Time to get serious: if the mild fixes haven't moved your numbers - or you've been dealing with this for years - you need a more deliberate approach. This is where real metabolic transformation starts to happen. - Fasting: 16:8 daily. Eating window 11pm–7pm. Non-negotiable. - Nutrition: low-carb, under 75g per day. Focus on protein and healthy fats. - Training: resistance 3x/week + daily Zone 2 cardio (30–45 min walk counts) - Lifestyle: cortisol management becomes critical. Stress spikes insulin too. 📍📍📍Level 3 : Severe or advanced - Full metabolic reset: this is the territory where half-measures don't work. Severe insulin resistance often comes alongside elevated HbA1c, fatty liver and pre-diabetes. The protocol is strict - but the results when followed properly are profound. - Fasting: 18:6 or 20:4. Extended fasting windows force fat adaptation. - Nutrition: Ketogenic - under 20g net carbs. Strictly. - Training: Resistance training + low-intensity movement daily. Start gently. - Monitoring: At Level 3, please work with a metabolic health practitioner. This protocol is powerful - and that power needs to be monitored.

Good morning, you all! 🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑 @Dietrick Kooyman has just reached LEVEL 7 (AVOCADO LEVEL)! The very first to get to Level 7! 🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉🥑🎉 He is present on all leaderboards, he is active since he joined and I am so happy that he is here! Let me help congratulate him today!!!

We went on an evening hike today, and my son came around a bend in the path and said he’d found some weird looking mushrooms. I got so excited! Look at these beauties! I’ve been looking for morels in our area for 10 years! I’m try to decide how many I cook and how many I use to spread spore around our yard.

Good morning, beautiful people. Let´s welcome 2 fitness gurus that joined this community: 🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃 @Kat Oakley from PhatKat Fitness and @Stephen Mooney from The Hard Way Fitness 🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃 We are in the middle of our May Challenge to tacke with the Insulin Resistance. In today´s live call we will talk about the steps we have to take in order to lower our insulin levels. (Check the calendar) And, surprise, surprise!!! One of these steps is to move our ass! Training our muscles is as important as what we eat! So, let´s internalize this and move and train and be healthy! See you later on the live call! And @Kat Oakley and @Stephen Mooney , say HI don´t be shy! So happy to have you here!

If you’re new, you’re in the right place. This community exists to help you reduce chronic inflammation through simple habits, real food and a Mediterranean approach to daily living. Practical steps that work in real life, no extremes. You can find our plans here. So, let´s do this! 1. Post a photo of a vegetable /fruit that you have right now at home Ugly photos encouraged, we are not on Instagram :) 2. Introduce Yourself Post a short introduction so we can welcome you. Share: - Where you’re from - What brought you here - One habit you want to improve This helps you connect with others and gives you a clear starting point. 3. Go to the Classroom to start the process: click here Start whenever you’re ready.