AP Nutrition & Fitness Coach, Darlington, WI (2026)

And maintain that weight. This is not a diet. It's a healthy food-loving lifestyle. Cheers!

03/22/2026

Foods that stick vs foods that flow… 👀

Not all foods are created equal when it comes to how your body feels.

Some foods sit heavy… slow things down…
Leave you feeling bloated, sluggish, and drained.

Others?
They help things move… support digestion… and keep your energy steady.

This isn’t about restriction.
It’s about understanding what your body responds to.

👉 More processed, low-fiber foods = things tend to stick
👉 More whole, fiber-rich foods + water = things flow

And when things flow…
⚡ Energy improves
💪 You feel lighter
🔥 Your body functions better

No detox teas. No gimmicks.
Just real food doing what it’s supposed to do.

Your gut feels the difference.

👇 Be honest… are your meals helping things flow or making them stick?

03/10/2026

🔥 One of the most important health markers most doctors don’t routinely test… is fasting insulin.

Most labs say fasting insulin is “normal” anywhere up to about 25.

But many metabolic health researchers prefer to see it much lower, closer to 2–6 for optimal metabolic health.

Why does that matter?

Because insulin resistance can develop years even decades before blood sugar rises.

You can still have:

✔ Normal glucose
✔ Normal A1C
✔ But elevated insulin

And elevated insulin is often one of the earliest warning signs of metabolic dysfunction.

Here’s how many metabolic researchers interpret fasting insulin levels:

✅ 2–6 → Optimal metabolic health
⚠ 6–8 → Early insulin resistance may be developing
⚠ 8–12 → Moderate insulin resistance
⚠ 12–20 → Significant insulin resistance
🚨 20+ → Severe hyperinsulinemia

The encouraging part?

Insulin sensitivity can improve.

Things that help lower insulin resistance include:

🥦 Eating whole, nutrient-dense foods
🍗 Getting adequate protein
🚶 Moving your body regularly
😴 Prioritizing sleep
🔥 Lowering chronic inflammation

Another piece many people overlook is omega balance.

Today’s diet tends to be very high in omega-6 fats and low in omega-3s, which can promote inflammation and worsen metabolic health.

That’s one reason I personally work on improving my omega-6 : omega-3 ratio and why I use Balance Oil as part of my daily routine. It helps support that balance while providing important EPA and DHA omega-3s.

Small daily habits can have big long-term effects on metabolic health.

👇 Have you ever had your fasting insulin tested?

Or if you know your number, feel free to share it below.

Amy Prine
Nutrition & Fitness Coach

03/08/2026

🔥 This is what a fat-burning, anti-inflammatory plate can look like.

Today’s meal:
🐟 Po***ck air-fried in extra virgin olive oil
🥦 Brussels sprouts air-fried in EVOO
🍓 Strawberries & blueberries

Simple foods. Powerful nutrition.

Why this meal works:

🐟 Po***ck (lean protein)
• Helps build and maintain muscle
• Keeps you full longer
• Supports stable blood sugar and fewer cravings

🥦 Brussels sprouts
• High in fiber for gut health
• Supports liver detox pathways
• Helps regulate blood sugar

🫒 Extra Virgin Olive Oil
• Rich in anti-inflammatory polyphenols
• Supports heart health
• Helps absorb nutrients from vegetables

🍓 Strawberries & Blueberries
• Packed with antioxidants
• Help reduce inflammation
• Provide natural sweetness with fiber to slow sugar spikes

Meals like this provide a powerful combination of:

✔ Protein
✔ Fiber
✔ Healthy fats
✔ Antioxidants

That combination helps support stable blood sugar, metabolism, and overall health.

Real food doesn’t need to be complicated.

💬 Do you try to build your meals with protein, healthy fats, and fiber like this?

03/05/2026

Everyone talks about cholesterol tests…

Total cholesterol.
LDL.
HDL.
Triglycerides.

But there is another marker that many experts believe may be just as important if not more important when it comes to long-term health.

Your Omega-3 Index.

This test measures how much EPA and DHA (the active omega-3 fats) are actually inside your red blood cells.

Why does that matter?

Because these fats influence inflammation, cell membrane health, cardiovascular function, and metabolic balance.

When omega-3 levels are low and omega-6 levels are high, the body can shift toward a pro-inflammatory state.

And chronic inflammation has been linked with many conditions including:

• Heart disease
• Dementia and cognitive decline
• Autism spectrum disorders
• Cancer progression
• Dry eye disease
• Depression and mood disorders
• Insulin resistance
• Joint pain and arthritis

Many cardiologists today consider the Omega-3 Index to be one of the strongest predictors of cardiovascular risk.

Yet most people have never even heard of the test.

You can know your cholesterol numbers…
but still have very poor omega balance.

And that balance matters at the cellular level.

That’s one of the reasons I personally test my omega levels and why many of my clients choose to as well.

Because sometimes the most important question isn’t just:

“What is my cholesterol?”

It’s:

“What is happening inside my cells?”

Amy Prine
Nutrition & Fitness Coach

02/14/2026

You’re Getting More Protein Than You Think

If there’s one thing I hear all the time, it’s:
“I know I’m not getting enough protein.”

But here’s the truth…
Most people are getting more than they realize when they’re eating balanced, real meals.

Within my,
Amy Prine
Nutrition & Fitness Coach methodology, I often suggest aiming for:
• ~30g protein per meal for women
• ~40g protein per meal for men
• 3 meals per day

This isn’t about perfection, just a helpful guideline.
Needs can vary based on age, muscle mass, activity level, and goals. Some days you’ll need more, some days less.

But look how easy this can be with normal food 👇

Example meal:
5 oz chicken → ~35g
Rice → ~4g
Broccoli → ~3g
Total: ~42g protein

Another meal:
5 oz salmon → ~30–34g
Baked potato → ~4g
Black beans → ~7g
Total: ~41–45g protein

Even a simple lunch like:
PB&J → ~16g
Baked beans → ~6–7g
Total: ~22–23g

See what I mean?
You don’t have to live on shakes, bars, or extremes.

When you build meals with real food, protein tends to take care of itself.
The goal is consistency, not obsession.

Balanced meals.
Real life.
Sustainable habits.

That’s where results come from 💪

Address

Darlington, WI

Website

http://amyprine.com/

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