When Isis Rowe was diagnosed with insulin resistance at 32, she felt like her body had betrayed her. “I wasn’t eating tons of junk food,” she says.
“But I was constantly tired, gaining weight without reason, and craving sugar nonstop.”
The diagnosis came with a stack of pamphlets and vague advice: cut carbs, exercise more, eat healthy. But what did that actually look like day to day?
Frustrated but determined, Isis began experimenting in her kitchen. She learned quickly that managing insulin resistance wasn’t about deprivation—it was about balance.
“It wasn’t just about cutting sugar,” she explains. “It was about timing, combining foods wisely, and avoiding blood sugar spikes.”
A Health Nutrition Book: The Complete Guide to Vitamins, Minerals, and Nutrients
She started building meals that kept her satisfied and stable for hours. Breakfast became a small protein-packed smoothie with almond butter and chia seeds.
Lunch centered around colorful salads with grilled chicken and a side of quinoa. Dinners were hearty but balanced—baked salmon with roasted broccoli and cauliflower mash, for example.
Isis also made peace with carbs—but the right kind. “I stopped fearing carbs and started choosing smarter ones,” she says.
Instead of white rice, she reached for lentils or farro. Fruit wasn’t the enemy—it just needed to be paired with protein or fat.
Within weeks, her energy returned. The constant cravings faded. She felt more in control of her body and her choices.
Now, Isis shares her weekly meal plan with others newly navigating insulin resistance. “It doesn’t have to be overwhelming,” she says. “It just has to work for you.”
