Week 01
Stop the spike-and-crash cycle. Most women feel it in 5–7 days.
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Every meal sends one of two signals: store (insulin high) or burn (insulin low). For six weeks we tip the balance toward burn.
The single most powerful lever is the order and composition of what you eat — protein and fiber first, carbohydrates last and never alone.
Skipping meals is not a shortcut. It teaches the body scarcity, raises cortisol, and worsens the next spike.
This Week's Daily Practice
After your largest meal each day, walk for 10 minutes. This single habit can lower the post-meal glucose spike by up to 30%.
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