Category Archives: Nutrition

Protein supplements are everywhere—touted as essential for muscle growth, weight loss, and overall health. But with so many options, it’s easy to get lost in the marketing hype.

Which ones are actually beneficial? Which ones might do more harm than good? Let’s break it all down, starting with the worst offenders and working our way to the best choices.

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The Worst: Highly Processed, Insulin-Spiking Proteins

Dairy-Based Proteins: Whey & Casein

Whey and casein protein are two of the most common protein supplements, but their impact on insulin and insulin-like growth factor 1 (IGF-1) raises serious concerns.

Whey Protein: A Byproduct Turned Health Industry Staple

Whey protein started as a waste product in cheese-making. Decades ago, it was discarded or fed to livestock. But in the late 20th century, food manufacturers found a way to process and market it as a high-protein supplement.

While whey is great for rapid protein absorption, it also has one of the highest insulin spikes of any protein source. This is because whey protein digests quickly, triggering a sharp rise in insulin and IGF-1, which are potent growth hormones. It was meant for newborns to drive rapid growth and fat storage, not for adults.

This matters because:

• Chronically high insulin is linked to weight gain, insulin resistance, and metabolic disease.
• Excess IGF-1 has been associated with increased cancer risk, as it promotes uncontrolled cell growth.
• Heart health concerns are common among bodybuilders who rely on high amounts of whey—potentially due to the effects of IGF-1 on heart tissue and arterial growth.

Casein Protein: Just as Bad as Whey

Casein is another milk-derived protein, often marketed as a slow-digesting option that keeps you fuller for longer. But just like whey, it significantly increases IGF-1 levels.

The only time casein is a better option is when it has been fermented—like in full-fat Greek yogurt or aged cheese. Fermentation breaks down branched-chain amino acids (BCAAs) into smaller peptides and free amino acids through the action of bacteria and enzymes. This structural change reduces their ability to rapidly stimulate insulin secretion. As a result, fermented dairy like full-fat Greek yogurt and aged cheese have a much lower insulin response compared to whey or unfermented dairy.

However, in protein powder form, casein is just as problematic as whey and should be avoided.

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Soy Protein: A Poor Choice for Hormonal Health

Soy protein is often marketed as a plant-based alternative, but concentrated soy protein isolates come with their own issues.

Why avoid soy protein?

• It contains high levels of phytoestrogens, plant compounds that mimic estrogen in the body.
• Most soy used in protein powders is genetically modified and heavily processed.
• It’s been linked to hormonal disruptions, particularly in men and women with PCOS or estrogen dominance.

While whole soy foods like tofu, tempeh, and edamame are fine, soy protein powders should be avoided.

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The “Okay” Options: Better, But Not Ideal

Pea & Rice Protein: Less Insulin-Spiking, But Highly Processed

Pea and rice protein powders are common plant-based alternatives. While they’re a step above whey and soy, they are still highly processed. These protein powders may not contain starch, but they undergo extensive processing to strip away starch and concentrate protein, which can impact their nutritional integrity and digestibility. They can be acceptable in moderation, but they’re still far from the best option.

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Almond & Pumpkin Seed Protein: A Slightly Better Plant-Based Choice

These are relatively newer protein powders that are gaining popularity. Almond and pumpkin seed protein powders are also processed to remove some of the fat and concentrate the protein. While not ideal, they are still a much better option than dairy-based proteins and soy.

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The Best Choices: Whole Food-Based Protein Supplements

If you’re looking for a protein supplement that aligns with a Low Insulin Lifestyle, the following options are the least processed, provide beneficial nutrients, and won’t spike insulin like whey, casein, or soy proteins.

Bone Broth Protein & Collagen: Highly Absorbable & Nutrient-Dense

Bone broth protein is made by simmering animal bones and connective tissues for an extended period, extracting beneficial proteins, minerals, and collagen. Once dried, it is turned into a powder that contains key amino acids that support gut health, skin, joints, and overall recovery.

Collagen protein, derived from animal skin, bones, and connective tissue, is rich in glycine, proline, and hydroxyproline—amino acids that support skin elasticity, joint health, and connective tissue. While neither bone broth protein nor collagen is considered a “complete” protein (because they are lower in certain essential amino acids like tryptophan), this doesn’t matter when eating a varied diet. Your body pulls from an amino acid pool, so there is no need to stress about complete proteins at every meal. These options provide high-quality protein without excessive branched-chain amino acids (BCAAs), making them excellent for those looking to support muscle repair without overstimulating insulin.

Hemp Seed Protein: A Whole-Food, Complete Plant Protein

Hemp seed protein is simply ground hemp seeds, making it one of the least processed plant-based protein powders. It is a complete protein, containing all nine essential amino acids, and is naturally rich in fiber and healthy fats. Unlike highly processed plant proteins, hemp seed protein retains much of its original nutrient content, making it an excellent, well-rounded option.

Hemp seeds are also one of the most environmentally friendly protein sources available. They require significantly less water and energy to produce than traditional animal proteins and even other plant-based proteins. Hemp plants grow quickly, require minimal resources, and help regenerate soil health, making them a sustainable choice.  And no, hemp seed protein won’t get you high—it contains no THC, the psychoactive compound found in cannabis. You can safely enjoy it without any concerns.

The downside? It has a strong, earthy taste. But if you enjoy wheatgrass or green powders, you’ll love it.

Egg White Protein: A Simple, Whole-Food Option

Egg white protein is made by drying and powdering egg whites, preserving the protein content while removing the yolk. This provides a natural, whole-food-based protein source with a great amino acid profile. The only downside is that some brands can cause digestive discomfort due to how they process the egg whites. If you choose egg white protein, opt for a high-quality brand that is minimally processed. Many people find that Jay Robb’s egg white protein powder is gentle on the stomach and a good option (I am not affiliated with this product).

These protein powders offer high-quality nutrition with minimal processing while avoiding the insulin-spiking effects of whey, casein, and soy. If you choose to supplement with protein powder, these are your best choices for supporting metabolic health.

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Final Thoughts: Do You Even Need a Protein Supplement?

Before you start ramping up your daily protein intake, consider this:

• Don’t mistake “get more protein” for “eat more meat.” Nuts, seeds, and even green vegetables contain protein. You don’t need to rely solely on meat.

• You don’t need as much protein as marketing tells you. Stick to 1.0–1.2g per kg of body weight, and you’ll be getting plenty. You want just enough to support muscle maintenance, not excess that causes metabolic issues.

• Stop thinking you need a “complete protein” at every meal. Your body maintains an amino acid pool, so as long as you eat a variety of proteins, you’ll get everything you need.

Don’t fall for marketing gimmicks. The supplement industry wants you to think you need more protein than you actually do. If you must use a protein powder, stick with bone broth protein, collagen, hemp, or egg white protein. But at the end of the day, real food is always the best option.

References

Hoppe C, et al. Differential effects of casein versus whey on fasting plasma levels of insulin, IGF-1 and IGF-1/IGFBP-3: results from a randomized 7-day supplementation study in prepubertal boys. Eur J Clin Nutr. 2009. Read more

Key TJ. Diet, insulin-like growth factor-1 and cancer risk. Proc Nutr Soc. 2011. Read more

Tănase A, et al. Hemp Seeds as a Valuable Source of Natural Ingredients for Functional Foods-A Review. Molecules. 2024. Read more

Vitamin D has become one of the most talked-about nutrients in the last decade, and for good reason. It plays a crucial role in immune function, bone health, hormone regulation, mood stability, and even insulin sensitivity. Low levels of vitamin D have been linked to a higher risk of chronic illnesses, including heart disease, autoimmune conditions, and even certain cancers. Naturally, when widespread vitamin D deficiency was discovered, the response was simple—everyone should start taking more vitamin D supplements.

But let’s take a step back. If so many people are deficient, is the real problem just a lack of supplementation, or is there something deeper going on?

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What’s Causing the Widespread Vitamin D Deficiency?

Most of the discussion around vitamin D focuses on inadequate sun exposure and dietary intake. While these are factors, they don’t explain why even people who get plenty of sunlight and take high doses of supplements still struggle with low levels.

One of the biggest, yet often overlooked, causes of vitamin D deficiency is insulin resistance.

When you have insulin resistance, it causes you store more fat. Those fat cells absorb and store vitamin D instead of making it available in circulation. Since vitamin D is a fat-soluble vitamin, it naturally gets stored in fat tissue. The more insulin-resistant someone is, the more fat they tend to store, and the more vitamin D gets “trapped” in their fat cells. This means that when you get a blood test, your vitamin D levels appear low—not because your body isn’t getting enough, but because it’s not in the blood.

This is why some people take high doses of vitamin D supplements and still see little to no improvement in their levels or symptoms. They aren’t fixing the reason their vitamin D levels are low in the first place.

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Vitamin D and Insulin Resistance: The Missing Link

Studies have shown that vitamin D plays a role in improving insulin sensitivity, but just like with magnesium, this is a two-way street. Low vitamin D is linked to insulin resistance, but insulin resistance itself is also causing low vitamin D.

So if you look at all the diseases vitamin D deficiency is linked to, it begs the question—is vitamin D deficiency actually causing these problems, or are people with low vitamin D often insulin resistant, and insulin resistance itself is the real issue?

We know insulin resistance is linked to heart disease, inflammation, cognitive decline, weakened immune function, infertility, and more. So are the health conditions we associate with vitamin D deficiency actually being driven by insulin resistance instead? Correlation doesn’t equal causation, and just because vitamin D levels are low in these conditions doesn’t mean that taking more vitamin D is the solution.

The body’s inability to regulate vitamin D properly is yet another consequence of a dysfunctional metabolism. Instead of just reaching for the most expensive vitamin D supplement on the market, the smarter approach is to focus on lowering insulin levels and improving metabolic health. By doing this, your body can start naturally releasing and utilizing the vitamin D it already has, rather than keeping it locked away in fat stores.

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Should You Supplement with Vitamin D?

If your vitamin D levels are low, supplementation may help, but it shouldn’t be your only strategy. Before assuming that taking more is the solution, focus on the root cause—insulin resistance. When insulin levels come down, vitamin D is better utilized by the body, and supplementation may not even be necessary.

Instead of obsessing over high-dose vitamin D pills, prioritize:

• A Lpw Insulin Lifestyle to improve metabolic function
• Daily movement to support insulin sensitivity
• Getting sunlight, as natural vitamin D synthesis is so important

Vitamin D deficiency is real, but the way we approach it has been overly simplistic. Before adding another supplement to your routine, step back and look at the why behind the deficiency. Fixing insulin resistance not only helps vitamin D levels stabilize but improves overall health in ways that supplementation alone never could.

 

References

Carrelli A, et al. Vitamin D Storage in Adipose Tissue of Obese and Normal Weight Women. J Bone Miner Res. 2017 Feb;32(2):237-242. doi: 10.1002/jbmr.2979. Epub 2016. Read more

Blum M, et al. Vitamin D(3) in fat tissue. Endocrine. 2008. Read more

Magnesium deficiency is a hot topic these days, and if you’ve spent any time online, you’ve probably heard that our soil is depleted, and that’s why most people need supplements. But let’s set the record straight—your magnesium levels aren’t low because of soil depletion. The real culprit? Insulin resistance and chronic inflammation.

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How Insulin Resistance Depletes Magnesium

Insulin plays a key role in magnesium balance. When insulin levels are too high, as they are in insulin resistance, the body has a harder time holding onto magnesium. Instead of being properly absorbed and stored, excess magnesium gets dumped through urine. The more insulin-resistant you are, the more magnesium your body wastes.

Many studies suggest that magnesium depletion leads to insulin resistance, but the relationship is actually a two-way street. It’s both a cause and a consequence of insulin resistance. Low magnesium levels can impair insulin signaling and contribute to metabolic dysfunction, but at the same time, insulin resistance and chronic inflammation deplete magnesium stores. This creates a vicious cycle where worsening insulin resistance leads to greater magnesium depletion, which in turn further exacerbates metabolic issues.

However, it’s important to recognize that these studies primarily show correlations, not causation. Yes, magnesium levels and insulin resistance are closely linked, but correlation does not tell us which came first. Did low magnesium cause insulin resistance, or did insulin resistance deplete magnesium? The reality is likely both. But if we know that insulin resistance is at the root of the problem, then focusing on lowering insulin levels is key to restoring balance, not just supplementing with more magnesium.

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It’s Not the Soil—It’s Your Metabolism

Even if soil depletion were a real issue (and to be clear, there’s little solid evidence that it’s responsible for widespread magnesium deficiency), it wouldn’t matter.

Why? Because as long as you’re eating a variety of plant-based foods, nuts, and seeds each day, you’re getting plenty of magnesium. Foods like pumpkin seeds, almonds, leafy greens, avocados, and dark chocolate are naturally rich in magnesium. If your diet is balanced and full of whole, unprocessed foods, you don’t need to waste money on expensive supplements.

And speaking of supplements—more expensive doesn’t mean better. Magnesium supplements have become a marketing goldmine, with companies pushing fancy, overpriced versions that promise “better absorption” or “calming effects.” But the truth is, your body will absorb what it needs as long as you’re eating properly and keeping insulin in check.

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Magnesium, Insulin & Sleep—What’s Really Going On?

A lot of people take magnesium for sleep, but here’s the thing: it’s not necessarily the magnesium that’s the issue—it’s the insulin.

Insulin plays a huge role in melatonin production. If insulin is high and dysregulated, it can interfere with your body’s ability to make and use melatonin properly. This can lead to difficulty falling and staying asleep, which is why many people struggling with insulin resistance also deal with sleep disturbances.

So while magnesium can help with relaxation, if you’re not addressing the root cause (your insulin levels), you’re just slapping a Band-Aid on the problem.

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Stop Chasing Supplements—Fix the Root Cause

If you’re constantly reaching for magnesium supplements but not addressing insulin resistance, you’re treating the symptom, not the problem.

Instead of spending money on overpriced pills and powders, focus on what actually works:

• Lowering insulin
• Reducing chronic inflammation
• Eating a magnesium-rich diet from whole foods

Once insulin is under control, your body will naturally hold onto and use magnesium the way it’s supposed to. No fancy supplements required.

There’s a lot of misinformation online when it comes to food combining. Some claim that adding fat or protein to starchy or sugary foods makes them healthier or prevents glucose spikes. Unfortunately, that’s just not how metabolism works. No matter what someone on social media tells you, there is nothing you can add to an unhealthy food to make it healthy.

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The Truth About Adding Fat and Protein to Starch and Sugar

Many believe that pairing fat or protein with a high-carb meal helps “balance” blood sugar, and if you’re wearing a Continuous Glucose Monitor (CGM), you might even see a smaller glucose spike. But what you don’t see is the massive insulin response happening in the background.

Here’s why: when you combine fat with lots of glucose, those fatty acids can interfere with insulin signaling. This means insulin isn’t working as well as it should, so the pancreas pumps out even more to compensate. To make sure there’s enough insulin in circulation, your body also slows down insulin clearance, keeping levels higher for longer.

If you’re insulin resistant, this is even worse. Your body is already struggling to use insulin efficiently, and now it’s sending out even more in response to the extra fat and protein with those carbs. The result? More insulin, more fat storage, more PCOS symptoms, and a greater risk of long-term metabolic issues.

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My Favorite Analogy for These So-Called “Hacks”

Think about it like this: imagine your house has a foundation problem, and cracks are forming in the walls. You hire someone to fix it, but instead of repairing the foundation, he just patches the cracks so everything looks better. The problem? The foundation is still broken. The house may seem fine for now, but those cracks are coming back—probably worse than before.

This is exactly what’s happening when you use food-combining hacks to “stabilize” blood sugar. It looks like the problem is being fixed, but in reality, you’re just covering up the damage while the underlying insulin issues continue to grow.

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But Doesn’t Protein Slow Digestion?

Yes, protein does slow digestion, but that doesn’t mean it prevents glucose absorption. It just delays it. Every gram of sugar or starch in that meal still needs insulin to process it. Instead of a quick insulin spike that returns to baseline, you now have glucose and insulin elevated for longer periods—exactly what you don’t want when trying to lower insulin levels.

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The Problem With Research on Food Combining

One of the most frustrating and confusing things about this topic is that if you look at the research, many studies suggest that this combination is actually good for blood sugar management—because it increases insulin release. Let me be very clear: the way to manage blood sugar is NOT to make more insulin. The goal is to eat in a way that requires less insulin in the first place.

So when a study says, “Adding fat and protein (especially whey protein) to a meal increases insulin release and therefore lowers blood sugar,” what they’re really saying is, “We forced the poor overworked pancreas to make more insulin to keep blood sugar normal.” But that’s the opposite of what you want. More insulin over time leads to more insulin resistance. This isn’t a long-term fix—it’s just another patch on the cracks in the wall.

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Why CGMs Don’t Tell the Whole Story

If you’re using a CGM and adding fat and protein to your starchy meals, you might see a more “stable” blood sugar response. But don’t let that fool you. CGMs measure glucose, not insulin. Your pancreas could be working overtime to keep your blood sugar steady, secreting large amounts of insulin that you can’t see. In a healthy person, that insulin would quickly bring glucose down. But in someone with insulin resistance, it lingers in the bloodstream, keeping fat locked in storage and driving inflammation.

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Just Eat the Food. Stop Micromanaging.

You don’t need to dip your carrot in hummus or peanut butter to make it “balanced.” You don’t need to eat your apple with almonds. You don’t need to stress about combining the “right” foods together to control blood sugar.

If you want to eat a piece of fruit, just eat it. Your body knows what to do.

One of the biggest problems with food combining is that it turns eating into a math equation rather than a natural, intuitive process. Your body isn’t a spreadsheet. Eat simple, whole foods, stop micromanaging every bite, and let your metabolism do what it’s supposed to do.

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The Bottom Line

If you want to eat something starchy or sugary, do it very infrequently, savor it, and enjoy it. But don’t lie to yourself that adding fat or protein magically makes it healthier. Metabolism doesn’t work like that.

If you want to dip your Oreos in peanut butter, do it because it tastes good—not because you think the peanut butter is somehow making the Oreos better for your metabolism. It’s not.  It’s making it worse.

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References

Nesti L, et al. Impact of Nutrient Type and Sequence on Glucose Tolerance: Physiological Insights and Therapeutic Implications. Front Endocrinol (Lausanne). 2019. Read more

For decades, we were told that eating fat makes you fat and that a low-fat diet was the key to improving insulin resistance. And while some studies suggested that lowering fat intake could help with insulin sensitivity, there’s a huge catch that no one talked about.

It’s not just about the fat—it’s about what you eat with it.

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The Real Problem: Fat + Starch = Metabolic Chaos

The real issue isn’t fat itself—it’s fat and starch together.

When you eat fat, it breaks down into free fatty acids that circulate in your bloodstream. When you eat starch (or sugar), it floods your bloodstream with glucose. If both of these are present at the same time, your metabolism gets completely overwhelmed.

Think of it like putting gum in a lock. The lock is your insulin receptors, the key is insulin, and fat + starch is the gum that clogs the whole system. Your pancreas overreacts and sends out more insulin, worsening the vicious cycle.

So what was the solution in the past? Reduce fat intake.

Because no one was about to recommend eating fewer grains (since our entire food and agricultural economy was built on wheat and corn), fat became the scapegoat. The theory was that if we removed fat, we could eliminate the metabolic mess.

But what actually happened?

• People ate more sugar and starch instead.
• Food companies replaced fat with sugar. (Does anyone remember SnackWell’s cookies? Probably aging myself with that one.)
• Insulin resistance skyrocketed.
• Obesity rates climbed higher than ever before.

When you eat low-fat, high-starch foods, insulin levels stay elevated all day long, making fat burning nearly impossible. So instead of solving the problem, we made it worse.

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The High-Fat Studies That Confused Everyone

If you’ve ever seen a study that talks about high-fat diet-induced insulin resistance, it’s important to look at the details.

In these studies, researchers don’t just feed animals fat—they combine a high-fat diet with high-starch lab chow. Of course, this combination leads to insulin resistance! But instead of blaming the starch, fat took the fall.

The real issue is not fat alone—it’s fat combined with too much glucose.

If you remove the excess glucose, fat is easily used for energy because insulin levels stay low. Instead of being stored, fat is burned.

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The Red Meat Myth: The Study That Doesn’t Exist

Somewhere along the way, red meat became the enemy. It was lumped in with ultra-processed foods, sugary sodas, and refined grains—without anyone actually questioning why.

Here’s what’s missing from the conversation: The meat that most people eat is typically sandwiched between two slices of bread, served with a baked potato or french fries, wrapped in a tortilla, or placed over a bed of rice.

There are no prospective studies where researchers took participants and had them continue eating red meat but swapped out the bread, baked potato, french fries, tortilla, or rice that typically comes with it. No study has looked at the health effects of red meat served with roasted vegetables instead of starch.

That study simply does not exist.

Instead, the research we do have looks at people eating red meat in the context of a high-starch, high-sugar, highly processed diet. Of course, if you eat a burger with fries and a soda, that’s a metabolic disaster. But was it the red meat—or was it the insulin spike from everything else?

This is why context matters. Red meat isn’t the problem. It’s what you eat with it that determines how it affects your metabolism.

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Your Body Needs Fat, Not Starch

Fat isn’t just fuel—it’s essential for every cell in your body.

• Your hormones are built from fat.
• Your brain is made of fat.
• Your skin, hair, and nails need fat to stay healthy.
• Fat keeps you full and provides long-lasting energy.

When people started cutting fat, they unknowingly created new problems:

• Dry skin, dry hair, and brittle nails
• Mood swings and brain fog
• Hormonal imbalances
• Constant hunger and cravings

We were never meant to survive on starch alone. We need fat—but we don’t need all that extra glucose.

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The Bottom Line

The low-fat diet failed because it ignored the real issue. It wasn’t fat that was causing insulin resistance—it was the combination of fat and starch.

Instead of reducing fat, we should have reduced starch. If we had done that, we wouldn’t have seen the explosion of insulin resistance, diabetes, and obesity that followed the low-fat craze.

When you follow a Low Insulin Lifestyle, you can enjoy healthy fats without worrying about insulin spikes. Because when insulin stays low, your body knows exactly what to do with fat—it burns it for fuel.

So don’t blame fat for what the starch did.

A Low Insulin Lifestyle and the Paleo diet share many similarities, especially compared to other dietary approaches. Both focus on whole, nutrient-dense foods, avoid processed junk, and eliminate refined sugars and grains. But when it comes to the details, there are key differences that set Lilli apart.

Lilli is designed with one goal in mind—keeping insulin levels low and stable. While Paleo takes an ancestral approach to food choices, Lilli is focused on specifically on how foods impact insulin resistance, PCOS, and metabolic health. Let’s break down the biggest differences between the two.

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Starchy Tubers: The Evolution of Potatoes

One major difference between Lilli and Paleo is the inclusion of starchy tubers like potatoes and sweet potatoes. Paleo allows these because, historically, humans would have eaten roots and tubers in their natural environment. But here’s the problem—modern potatoes are nothing like the ones our ancestors ate.

The wild potatoes humans once foraged were the size of a thumb, with far more fiber and far less starch. Over thousands of years, selective breeding has created potatoes that are much larger and starchier because that’s what appeals to our taste buds. Today, a single potato can weigh a pound or more, and even smaller varieties pack a high starch content that quickly converts to glucose in the bloodstream, spiking insulin levels.

In the Lilli approach, starch is minimized, even from “natural” sources like tubers. That’s because when it comes to insulin resistance, it’s not about whether something was eaten by our ancestors—it’s about how our bodies respond to it today.

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Natural Sugars: Sugar is Sugar

Another major difference is sugar. Paleo allows natural sweeteners like honey and maple syrup, arguing that early humans would have consumed them. But just because something is “natural” doesn’t mean it’s good for insulin.

Whether sugar comes from a refined white granule or a honeycomb, it still rapidly spikes insulin levels. It doesn’t matter that honey contains some trace minerals—it’s still concentrated sugar. Lilli avoids all forms of sugar, even natural ones, because the goal is to keep insulin levels stable.

For those who want a little sweetness, allulose or monk fruit are much better options. These don’t cause a blood sugar spike and won’t send insulin levels soaring the way honey and maple syrup do.

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Dairy: Fermented vs. Unfermented

Both Paleo and Lilli limit dairy, but the reasoning is slightly different. Paleo eliminates dairy altogether because early humans didn’t milk cows. Lilli, on the other hand, looks at dairy through the lens of insulin response.

Milk contains protein called whey and casein, which are highly insulinogenic—meaning they spike insulin levels. But not all dairy has the same effect. Fermented dairy, like yogurt and aged cheeses, undergoes a transformation that reduces its insulin impact.

Lilli allows for small amounts of fermented dairy for those who tolerate it well. A sprinkle of cheese or a serving of unsweetened Greek yogurt can add flexibility and sustainability without causing the same insulin surge as milk.

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The Bottom Line

Both Paleo and Lilli focus on whole foods and removing processed junk, but Lilli takes it a step further by prioritizing insulin regulation above all else.

• Paleo includes starchy tubers—Lilli minimizes them to keep insulin low.
• Paleo allows honey and maple syrup—Lilli avoids all concentrated sugars.
• Paleo eliminates dairy entirely—Lilli allows limited fermented dairy for sustainability.

At the end of the day, if you’re following Paleo, you’re already making better choices than the standard Western diet. But if you’re looking to take metabolic health, PCOS management, and insulin resistance seriously, the Lilli approach is the next step.

For so many of us, tracking food has been drilled into our brains as the only way to control our weight and health. Calories, carbs, points, macros—we’ve been told that if we just keep logging every bite, every sip, every gram, we’ll finally see results. But if that actually worked long-term, wouldn’t we all have reached our goals by now?

At some point, you have to ask yourself: Is this how I want to live forever?

The truth is, tracking food is exhausting. It takes up valuable mental space and turns every meal into a math equation. And worst of all, it doesn’t even address the real issue behind weight gain and insulin resistance: your hormones, specifically insulin.

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Why Tracking Doesn’t Work

Most people assume weight loss is just about eating less and moving more. But if you have insulin resistance, your body is playing by a completely different rulebook.

You can count every calorie, every macro, every carb—and still not lose weight. Why? Because if insulin levels are high, your body won’t burn fat. It doesn’t matter how much you restrict yourself; if insulin is elevated, fat-burning is switched off.

Tracking food might make you feel like you’re in control, but it’s not actually solving the problem. It’s just adding stress, making you overthink every meal, and setting you up for failure when you inevitably get tired of logging every. single. bite.

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Why You Shouldn’t Count Carbs

Low-carb diets have been marketed as the holy grail for weight loss, but not all carbs are the same when it comes to insulin. The goal of a Low Insulin Lifestyle is not to eliminate carbs altogether—it’s to avoid the ones that spike insulin.

What matters isn’t the total number of carbs, but rather the source.

• A banana and a slice of bread may have the same grams of carbs, but they don’t affect insulin the same way.
• Whole fruits and non-starchy vegetables contain fiber, which slows digestion and helps keep insulin stable.
• Starchy carbs like grains, beans, and potatoes flood the bloodstream with glucose, leading to insulin spikes.

If you focus on counting total carbs instead of choosing the right carbs, you might avoid foods that are actually beneficial while still eating foods that keep insulin high.

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Why You Need Fat

For decades, we were told that fat is bad and that eating fat makes you fat. That couldn’t be further from the truth. Fat is essential for hormone regulation, brain function, heart health, and long-term metabolic health.

Fat does not spike insulin the way carbs do. This is why eating healthy fats can actually help regulate hunger and keep your blood sugar stable.

But when people cut fat, they often end up increasing carbs instead—which just keeps insulin high.

Some benefits of eating enough healthy fats:

• Fat slows digestion, helping keep you full and satisfied and reducing cravings.
• Fat is necessary for absorbing fat-soluble vitamins (A, D, E, and K).
• Fat is the body’s preferred long-term fuel source when insulin is low.
• Fat makes your skin healthy, hair shiny, and nails strong.

If you’re still afraid of fat, it’s time to rethink everything you’ve been taught.

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Why You Shouldn’t Obsess Over Protein

Protein is essential, but more isn’t always better. Certain proteins—especially whey protein—can still stimulate insulin secretion.

A common mistake people make when cutting carbs is overloading on protein, thinking the more the better. But excess protein can be converted into glucose through a process called gluconeogenesis. This is why true ketogenic diets actually limit protein intake—to prevent insulin spikes from excessive protein consumption.

So why does a Low Insulin Lifestyle allow unlimited meat, poultry, fish, and eggs? The answer is simple: when eaten in their natural state, these foods are incredibly satiating, making it difficult to overconsume them. When paired with nonstarchy vegetables, they provide balanced nutrition without unnecessary insulin spikes. The key is focusing on whole food sources rather than processed protein powders.

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The Freedom of a Low Insulin Lifestyle

Instead of tracking every little thing, the Low Insulin Lifestyle focuses on one simple principle: Eat the foods that don’t spike insulin, and avoid the ones that do. That’s it. No calorie counting, no weighing your food, no obsessing over macros.

When you eat this way, your body naturally regulates hunger and energy. You don’t have to force yourself to eat less, your body does it for you because it’s finally working with you, not against you.

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What Happens When You Stop Tracking

Imagine sitting down to a meal and just… eating. Not measuring. Not logging. Not worrying about whether you hit the “right” macros. Just eating until you feel satisfied and moving on with your day.

That’s what food freedom feels like.

When you stop tracking and start focusing on eating the right foods, everything changes:

• You eat when you’re hungry, not because an app tells you to.
• You stop stressing over whether you went over your calories for the day.
• You listen to your body instead of numbers on a screen.
• You free up mental space for things that actually matter.

And the best part? You finally start seeing results that last.

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Stop Tracking, Start Living

Food shouldn’t be something you have to micromanage. It should fuel you, nourish you, and let you live your life. A Low Insulin Lifestyle isn’t about restriction—it’s about freedom. Freedom from tracking. Freedom from the cycle of dieting and failing. Freedom from the belief that weight loss is just about willpower. So if you’re tired of logging every meal and feeling like food controls your life, maybe it’s time to try something different. Stop tracking. Start living. And let your body do what it was meant to do.