Personal Blog

  • The Best Insulin Resistance Meal Plan For Weight Loss.

    How I Lost Weight With Insulin Resistance.

    best insulin resistance meal plan for weight loss

    Are you struggling with insulin resistance and looking for the best insulin resistance meal plan for weight loss? I feel your pain. I have insulin resistance, have had it for years, and it’s only recently that I discovered what truly is the best insulin resistance meal plan for weight loss. The best insulin resistance meal plan for weight loss is one that works both in the short term, and also can be managed and tweaked for LIFE, meaning it’s sustainable and manageable as a lifestyle. I have learned so much about insulin resistance– and it’s been in phases. I first learned about it when I started getting bio-identical hormonal replacement treatment and got my bloodwork done and we identified that I had insulin resistance. That’s when I wrote this post and adjusted my diet and experienced some serious weight loss. I have no idea why- after losing that initial weight, I slowly but surely went back to my old ways of eating, back to my hard core fitness fanatic ways of protein shakes, protein bars, overtraining, etc. and eating carbs– not that I was overeating or eating junk– but I definitely added back into my diet the things that NOW as I’m a “keto convert” and have had this fantastic keto weight loss transformation, I no longer eat on a regular basis. Knowing what I know NOW, I wish I could go back and tell myself DON’T DO IT GIRL!!!!  THEN, As I went keto over the past year, I learned a bit more about insulin resistance- initially from my functional medicine doctor explaining to me that this is why my body had been unable to lose fat all these years prior– it was due to insulin resistance. I didn’t understand it at the time so much (I get it now– after doing a lot more reading…!!) but at least I felt better knowing I wasn’t CRAZY. All those years I FELT crazy because I was working out so hard and dieting and NOT LOSING A POUND!! I felt like a big fat loser! NEXT, after hitting my weight loss goal (still shocks me to type that) and starting to do a LOT more reading and research on fasting and insulin resistance- WOW, I learned a LOT MORE than I ever ever EVER thought I would. I mean, I have read some exceptional books and have — based on what I have uncovered in them, made some big changes in my life– changes I plan to share with you, because I’ve learned this: INSULIN RESISTANCE is a burden carried by far more people than we realize (some studies show upwards of 80% of the population in this country!) and…..WITH REGARD TO WEIGHT LOSS– INSULIN RESISTANCE IS TRULY at the core of it for most of us– those of us struggling and unable to lose. In other words, if you are dieting/working out and can’t seem to lose weight, you probably are on this insulin resistance train and need to get with the program of making some lifestyle/diet adjustments (which are so doable– see below!!) and you’ll be surprised how your body will respond. That said, if you don’t — and you follow what most Americans do– eat the “SAD” (Standard American Diet recommendations)– and shove a ton of fake processed food down your throat every week and don’t exercise– get ready for major weight gain and disease. Good times. Let’s talk about what I’ve learned shall we

    insulin resistance foods to avoid

    The 4 primary books that made a huge impact on my brain were The Obesity Code by Jason Fung, followed by Why We Get Fat by Gary Taubes (recommended by my functional medicine doctor) followed by Why We Get Sick by Ben Bikman followed by The Glucose Revolution by Jesse Inchauspe. After reading these, all of which– I could not put down….I realized that insulin resistance really is the key as to why so many of us get stuck unable to lose weight and that there really IS something to this whole CARB THING. You see it’s so easy to write it off and for so many fitness/nutrition individuals to make sweeping generalizations and say “oh you can’t get fat eating fruit!!!!” or, “no diet that cuts out a food group is healthy”– but the reality is: the approach you take when going keto or cutting carbs to address insulin resistance is 1) not permanent and not comprehensive. You won’t go your whole life without ever eating carbs or fruit. 2) When you study more of the data and the studies that have been done….you see that there are a lot of people- -A LOT OF PEOPLE– I AM ONE OF THEM– who were doing all the right things and could not lose weight. There is absolutely something to be said about manipulating carbs, it’s not about a “fad diet” trust me. It’s about the insulin response in your body…I am by no means going to use my blog to try to be a scientist and explain– but I will paraphrase. PLEASE — BUY THOSE BOOKS. I read pretty much all of them in a day. They will amaze you!!!! They’ll change your life especially that glucose revolution and you’ll want to follow her on instagram for sure– amazing content she puts out that will wow you and educate you!

    insulin resistance meal plan pdf

    So basically– what I learned is– even more proof that my old lifestyle was indeed constantly creating insulin responses. One of the things Jesse talks about in her book is — and she is a scientist not a doctor or nutritionist/dietitian etc. she is someone who essentially biohacked herself and studied her own insulin/glucose responses to food and tracked it all and then studied food combinations and did research and uncovered amazing stuff…..mind blowing. THE ORDER YOU EAT YOUR FOOD (this is different than “food combining” that you may have heard of) changes the insulin response!!! Essentially– eating your starchy carbs last– eating fibrous/green carbs or a salad first is optimal, then fats/protein then carbs last— it changes everything. She has all these graphs to show the different responses when you eat carbs alone and then what happens if you eat a salad first or if you “dress your carbs” as she calls it with protein and/or fat– AMAZING DIFFERENCE. She also talks about how drinking apple cider vinegar in water 2x a day is monumentally helpful for your gut health and insulin in general- but also if you drink that prior to a carb heavy meal you can lessen the insulin response I think up to 40% (going by memory here). Additionally– something my husband and I started implementing– we now go for a walk immediately after dinner. She shared studies that show if you walk or lift weights within 70 minutes of your dinner– your body will use that glucose vs. sending it to be stored as fat. Why sit and watch Netflix when you can literally USE your dinner? We take our dog for a 20 minute walk now and it helps ensure he sleeps through the night too (he’s a puppy LOL)

    insulin resistance diet for pcos

    I’ve learned some crazy stuff!! Just prior to starting to read these books, I had had my consult with my functional medicine doctor– about what to eat during maintenance. She had told me about increasing my calories and adding in carbs. I guess I was slightly paranoid and wanting to understand more about nutrition- and so all of this was timely. I’m telling you guys—the carbs I had started adding prior to reading these books– primarily; ACAI BOWLS WITH BANANA IN THEM (I now know that is a sugar fest– can be even with the adjustments I had made up to 50-70g carbs!! Think about that!! And I was making them some nights as a “dessert!” damn!!!!) – a lot more oatmeal (was making oatmeal with eggs, but I don’t think that was the culprit….and also having apples with peanut butter. It’s just funny that as I started reading, the one thing that jumped out in several books was how bad acai bowls were. And I was kinda blown away how fast after adding in these carbs– my body responded by gaining some weight. Prior to adding in acai bowls in this very short time window– I was simply doing “higher carb days” by having more rice when we got sushi or having more fries when I had french fries (I’ve always let myself have some potatoes or fries with a meal I’ve just seriously watched my portion). But after my doc said “let’s up the carbs and really add some high carb days”– I gulped and decided I had to do it. As you know, she did tell me to be ready for immediate weight gain, because once you eat carbs they hold more water blah blah blah– but I was pretty amazed by how fast-without increasing the amount of food I was eating, just by adding in those “healthy carbs” (what we think is a healthy treat)– I immediately gained some pounds back. Goes to show you– the counting carbs thing is not a joke!

    low insulin foods

    Both what I have read and my recent experience with incorporating more carbs and having some weight gain (a little too fast too soon for my comfort level) have opened my eyes and taught me sooooo much!!! I’m just in awe of what I’ve learned but it’s also so cool!!! I mean, this Glucose Revolution book– wow! I’ve incorporated so many of her best practices from drinking the Apple Cider Vinegar 2x daily to adding in the after-dinner walk (will be so interesting to see how that affects my body after 30 days and then 60 days etc. — plus I”m also back to wearing my Apple Watch and making sure I get in 10K steps a day…..) and of course I’m no longer doing acai bowls- I make them for my husband and I make an altered (measured version with avocado and only fresh berries vs. frozen- omg frozen berries have so many more carbs/sugar than fresh!!!) version for me- more like a smoothie bowl keto style. Stay tuned to see how the adjustments I make pan out for me over the coming months — I’ll share it all here. Let me know what questions you have! In summary, the best insulin resistance meal plan is one that minimizes carbs and — in my opinion, that would be keto– at least for a while. It worked for me, when nothing else did for years. I suddenly lost 36 inches and 30lbs when I went keto and now — this is my lifestyle– sure, I’m tweaking things and incorporating a little more carby-stuff now, but I am going to be watching/monitoring my carb intake forever based on what I know about insulin resistance. I’d love to help you: check out my links below for my Keto Cookbook and Bootcamp or email me at for questions!



    If you enjoyed this post, it’s likely you may want to check out these posts below. Blog Post: How I Cured My Insulin Resistance Naturallyclick here. Podcast: Should You Work Out If You Have Adrenal Fatigue? CLICK HERE. Podcast: Why Bio-Identical Hormonal Replacement Treatment is a GREAT IDEA For Women 40+CLICK HERE. Next up– If you are dealing with Insulin Resistance, picking up my Keto Cookbook is a SMART IDEA. For just $27 you will get over 52 low-carb easy to make (simple ingredients) recipes that helped me lose over 30 lbs and 35 inches! I’m adding new meals all the time! If you want to take THAT up a notch, join my online KETO BOOTCAMP– where I teach you how to go Keto just like I did to lose that weight– helping you cut to the front of the line and not worry about all the trial and error that most people have to go through when they start keto……CLICK HERE to learn more, it’s just $99 for LIFETIME ACCESS my friends! My client Rikaine just lost 16LBS in her first 4 weeks! (*Results not typical and not guaranteed*)


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  • How to Eat For Maintenance and Building Muscle?

    eating to build muscle

    Hello friends!! You have no idea how happy I am to be typing this post! We moved my blog to a new server and the past 2-3 weeks, yes weeks, I could not post! But it’s all good now, these are things you have to do if you have big plans – and we have big plans for the blog this year and beyond! It’s been a tough start this year (that will be covered in another blog post– dealing with PTSD, a new puppy, getting COVID not once but 2x, having another bout of migraines come back — just like 6 months of speed months in the neighborhood of life!) but I am feeling GREAT about this Fall and Holiday season and 2023 and beyond! Like…SUPER EXCITED!! SO GET READY! I thought I’d use this first post to update you on where I’m at with my weight loss situation.

    What Happens When You Reach Your Goal Weight??

    Boy that was a sentence I never thought I’d type…but once I saw my goal weight of 138 and then- I even surpassed that and hit 135 and then 134~~~ GULP– I was somewhat in shock. I actually don’t even remember the exact date when I hit my goal weight– either way, it’s been a while since I was regularly weighing myself and worrying about LOSING weight. The truth was, I had gotten to the point where I didn’t really want to lose much more- my primary goal was to start working out again. You see– I’ve referenced this before in most of my posts about my keto journey, but during this transformation (and it was not my plan to do it that way by any. means) — I was not working out! I was dealing with migraines and migraine aftermath and so very intimidated to work out…..and I’d also gotten used to not working out. Amazing, coming from me, the workout fanatic right?? But– the one thing I did know was this: I DEFINITELY felt, when I was naked, staring at my body– I felt MUSHY. I felt “skinny fat”. I missed my muscle. I missed feeling ripped. Or at least more ripped. So– the past couple of months I found myself starting to think about working out and eating– and — getting confused. I had at that point been doing OMAD (one meal a day, it’s pretty much a variation of intermittent fasting where instead of what I was doing – 2 meals a day, lunch and dinner– you do ONE meal a day– dinner– but you eat all your calories in that dinner you aren’t supposed to diet and just eat like 500 calories for dinner or anything). Well…..I was finding myself having some issues with OMAD: at first I liked it but then I found I was not eating enough– and I KNEW that if I was going to start training/working out again- I could not NOT EAT ENOUGH and TRAIN HARD. I started to freak out and overanalyze. I’ve been here before. Y’all……ugh. This mind game stuff with dieting and losing weight no matter where you are….it’s rough. I decided to consult with my doctor. 

    What My Functional Medicine Doctor Told Me About Eating For Building Muscle and Maintenance.

    When I spoke with my doctor about where I was– she (I am paraphrasing) said I needed to be comfortable testing things out. She reinforced what we talked about last time, which is that I definitely should be incorporating some higher carb days and that we should NOT be 100% hard core keto all the time forever– that it’s not ideal for our mitochondria. She encouraged me to at least once a month have a good “cheat meal” (like get real cheat foods if you will) to let the body reset vs. just doing more rice and veggies. I’m like ok boss! No problem. Then she had said let’s add more carbs/calories. Well over the next month or so — I did. In the form of: acai bowls (edited to have far less honey than I used to make them with– now I make them with allulose and only 1 TBS honey) and I let myself have oatmeal with eggs and was a bit more liberal with my rice intake and was allowing myself some apples. I didn’t necessarily increase my calories/amount of food, but I was not recording every morsel of food in My Fitness Pal. Well– Steve and I then decide — because we are both committed to upping our game with working out/getting leaner/more buff etc. – to start weighing daily again and getting our diets back on track with more salads and more veggies etc. So we get a new scale (our last one wasn’t working well so we got an updated Greater Goods scale, I highly recommend them) and I finally step on after probably 6 months of not weighing myself and GULP– the scale says— 144!!!!! That’s 6lbs higher than my goal weight and 10lbs higher than my lowest weight I’d hit previously! I OF COURSE freaked out. Then I remembered what my doctor had said to me- she said “You have to be ready for the scale to show weight gain of 5-7lbs right away and remember this will be water weight, you have to be ready for that.”– and I also have been reading this in my research, that when you start eating more carbs, carbs will attract water to be retained into the body vs. when you are more strict keto, you don’t retain the water. (Think about a bikini competitor on stage, they have eaten no carbs or water prior to getting on stage so that their muscles pop just right, and when they go off stage and eat– they can literally gain 10lbs overnight). It was NOT easy to see that scale number– but I also had noticed for sure that 1) my boobs had definitely gotten bigger again and were filling up my 36D bras again– which I LIKE vs. 2) before- they were kind of shrinking and getting so much smaller I was concerned I’d be going down to a 36 C so I think a lot of my weight gain is there. 3) I took my measurements and most all are the same with the exception of a 1/2 inch gain on my hips. So– what am I doing now??

    What is my PLAN NOW?

    So here is the thing. I’m ready to be working out again and building muscle. At first when I got on the scale, I flipped out and the MENTAL SIDE OF IT derailed me. It made me solely focus on “I must go back to strict keto to get back to 134 at all costs”. But what is so magical about 134lbs?? Nothing. I’m more concerned with getting MUSCLE and not being mushy and I’m starting to follow some fabulously ripped 50+ women online who are like “you gotta eat to fuel your workouts” and “why let the number on the scale define you”– then just today I saw my friend Heidi Powell post what she eats in a day and it was 2400 calories. Here I am obsessing about staying at 1600. SILLY. Heidi is tiny and ripped and I’m trying to diet still. Time to change the mindset and that is what I am working on and will share with you all as I do it. Watch me. and learn. 😉 

    Lifting Heavy


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  • The Best Decision I Ever Made After Age 40

    The Life Changing Decision I Made After Turning 40

    The best decision I ever made after age 40 changed my entire life. Lord, I wish I would have had the self-awareness to see the NEED to make this change decades earlier, but that’s life. Better late than never right. The best decision I ever made after age 40 was so impactful, it’s a change I recommend to EVERY WOMAN I COACH because — I truly believe that the majority of women can benefit from doing the same. So what IS this best decision I ever made after age 40 anyway? It was the decision I made to STOP WORRYING ABOUT WHAT OTHER PEOPLE THINK OF ME. To stop seeking everyone’s approval of my decisions, my actions, my behavior and my LIFE. Nothing has been more life changing than this practice- and it IS indeed a practice– you have to PRACTICE THIS approach, day in and day out- but it’s so worth reminding yourself to stay on track with. It will forever change your life for the better, trust me.

    I never heard the phrase “people pleaser” until my friend Amy recommended I read a book called What Color is Your Personality by Carol Ritberger. I strongly urge you to buy this book and read it. It opened my eyes and changed how I saw myself forever. 

    After understanding what a people pleaser was and realizing I had been one my entire adult life, that’s when I knew I had to let go of this person. Ironically, this was also just around the time that I was going through a major disruption in my business life…..things were crumbling down all around me as I discovered people and vendors who had worked for me had let me down and taken advantage of me and betrayed me in every way. 

    I hadn’t seen it. I didn’t choose to see it because I was too busy trying to keep everyone happy trying to be everyone’s best friend, trying to win everyone’s approval. I was not the boss and CEO I should have been and as such, I got walked all over by people who worked for me. I got taken advantage of by family members, by some crazy con-artists who weaseled their way into my company under the guise of “expert management consultants” (who were really broke compulsive liars who were known to do this to multiple companies across town), by vendors, you name it! When I think back on the decades of my adult life and how I lived as if I was an EMPLOYEE of other people as if I HAD TO DO WHAT THEY SAID, as if I had to take their constructive (unsolicited) advice and apply it (because if I didn’t, that would be horribly awfully rude right??)– I feel faint. 

    Here I was a grown woman living as if I could not speak with my own voice. Once I hired a business coach, she – in our first consultation session, said the best thing to me. She said, “Kelly I think it’s about time you start driving the bus in your life”. Incidentally– this is her published book and I cannot recommend it enough, she changed my life with her coaching, she is exceptional. CLICK HERE to buy on Amazon. (It’s called “Who’s Driving Your Bus?” LOL). 

    That moment, I can’t exactly recall when it was precisely, but when I started choosing to STOP CARING what other people think of me to stop asking for permission, to stop seeking approval, even from GOD FORBID, my parents, YOU KNOW WHAT HAPPENED– my relationships with a lot of people actually improved!! You think when you start to put your foot down and stand up for yourself and stop taking s**t that you’ll push everyone away but it’s not always the case— I found that in many cases there was a new found respect between the 2 parties. Now in many cases, I chose to end relationships that were toxic or not serving me – and that’s a good thing. Learn to be OK with that. It doesn’t make you a ‘BAD PERSON”– THAT will be a whole other blog post coming up to follow up on this one. For now, let’s start with you OWNING who you are, owning your decisions, not asking for advice on everything and not worrying about what your family or people on social media or people at church think about you. BE UNAPOLOGETICALLY YOU. Wear what you want. Don’t second guess it. Don’t ever ever ever think “maybe I shouldn’t…..”— who said you SHOULDN’T– ignore those thoughts. Embrace YOU because there is only one of you sister and she’s damn amazing. I want you to tell yourself that every damn day. Watch what happens. 


    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.