Issue 2.2: Beyond Keto

In every Wellth-e supplement you’ll find 2 actionable lists:

Life is Short because, well, it is! Who has time to overthink, fuss or spiral into analysis-paralysis? If you’re the sort who mostly does the right thing, realizes that you can do everything perfectly and still be hit by an asteroid so who cares anyway, or are just having one of those f-it days, this list is for you.

OCD (Optimal, Comprehensive, Deep) is for you if have plenty of hired help, want to annoy your in-laws and other pesky family members, like scavenger hunts, still don’t have a date for any of your free nights, and/or your cat wants you to get a life. You’re welcome.

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Insulin sensitivity improves when meals are structured, insulin gets breaks, muscles move, sleep is regular, and biology is respected. So this week, let’s work on eating for insulin sensitivity. The main thing is to build consistency. Don’t worry about being perfect (but also, don’t kid yourself).

Life is Short (Do These First)

1. Eat At Least Structured Meals (No Grazing)
Choose 3-5meal times
Avoid snacking between meals
Leave at least 3 hours between meals

2. Include a Clear Protein Source at Every Meal
Add one palm-sized protein portion per meal
Do not rely on carbs or fats for satiety

3. Pair Carbohydrates With Protein and Fat
If you’re eating carbohydrates, combine with protein and fat
No junk food/highly processed carbs (BTW, bread is highly processed–just saying).

4. Choose One Daily Carb-Containing Meal
Decide which meal will include starch or fruit
Keep the other meals lower-carb (mainly vegetables as carb options)

5. Walk for 5–10 Minutes After Carb-Containing Meals
Easy pace
Indoors or outdoors (yes, you can walk indoors and you don’t need a treadmill.)

6. Stop Eating at Least 3 Hours Before Bed
Set a hard kitchen-closed time
Finish dinner earlier rather than pushing bedtime

7. Set Fixed Sleep and Wake Times
Keep bedtime and wake time within ±30 minutes daily
Aim for 7–8 hours in bed
No “catch-up” sleep

8. Get Morning Light Within 30 Minutes of Waking
Go outside for 5–10 minutes (or at least draw the curtains and let the light in)
Cloudy days still count

9. Avoid Alcohol for Metabolic Health (Informed Choice)
For optimal insulin sensitivity (& decreased cancer risk and iron deposition in the brain): no alcohol
If you choose to drink, understand it:
-worsens glucose control
-impairs sleep
-raises insulin and triglycerides
You’re an adult — the choice is yours.
Just don’t confuse “optional” with “benign.”

I know–this is a pretty long Life is Short List. Do at least 1-5 to jumpstart your metabolic health. Slow and steady (not popular these days, but it still consistently wins the race).

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