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What you eat (and drink) directly affects your insulin sensitivity, hormones, and gut microbiome.

The Goal: Master a sustainable and flexible approach to nutrition that focuses on minimizing fast-digesting carbs and making healthier choices that include protein, fiber, and healthy fats—without restricting or counting calories.

The quality, duration, and consistency of your sleep impacts appetite, cravings, and stress hormones—which influence insulin sensitivity.

The Goal: Establish a bedtime window that fits your life. A nightly routine of seven to nine hours of restful sleep can improve sleep quality and minimize cardiometabolic health factors.

Moderate activity burns energy, builds muscle mass, and reduces the risk for disease.

The Goal: Prioritize 150 minutes of movement and incorporate two or more resistance training sessions each week.

Your mood and stress levels can influence triggers and hormones that affect how you metabolize energy and increase your risk for developing chronic diseases.

The Goal: Make note of emotional triggers and adopt a daily mindfulness practice—using science-backed methods to reduce stress. In other words, find what fills your cup and make more time for it.