Dr. Kristan Wilson DC

08/31/2025

We’ve talked about why calories in, calories out doesn’t work ❌, how to get started with low-glycemic eating + fasting ✅, and even shared a starter grocery list 🛒.

Now here’s the final piece: a 7-Day Meal Plan to show you exactly how this lifestyle looks in real life.

✨ Remember: These meals are low-glycemic, blood sugar friendly, and fasting-friendly. If you’re doing 16:8 fasting, simply skip breakfast and start with lunch.

🍴 Day 1
Breakfast: Scrambled eggs + spinach (skip if fasting)
Lunch: Grilled chicken salad with olive oil + balsamic
Dinner: Salmon + roasted broccoli + cauliflower

🍴 Day 2
Breakfast: Hard-boiled eggs + berries (skip if fasting)
Lunch: Turkey lettuce wraps with cucumber + peppers
Dinner: Steak + asparagus sautéed in butter

🍴 Day 3
Breakfast: Chia seed pudding with almond milk + walnuts (skip if fasting)
Lunch: Tuna salad over leafy greens
Dinner: Chicken stir-fry with zucchini + broccoli (cooked in coconut oil)

🍴 Day 4
Breakfast: Omelet with mushrooms + cheese (skip if fasting)
Lunch: Grilled salmon with cucumber + avocado side salad
Dinner: Ground beef + cauliflower rice + roasted Brussels sprouts

🍴 Day 5
Breakfast: Greek yogurt (lactose-free if needed) with chia + berries (skip if fasting)
Lunch: Egg salad lettuce wraps + pickles
Dinner: Chicken thighs + roasted green beans + side salad

🍴 Day 6
Breakfast: Two boiled eggs + handful of nuts (skip if fasting)
Lunch: Cobb salad with chicken, egg, and hard cheese
Dinner: Shrimp stir-fry with zucchini noodles + peppers

🍴 Day 7
Breakfast: Skip (longer fast) or eggs + sautéed kale
Lunch: Grilled chicken with broccoli + tahini drizzle
Dinner: Baked salmon + roasted cauliflower mash + salad

💡 With this plan, you’re:
✔ Eating foods that keep blood sugar steady
✔ Letting insulin drop between meals
✔ Training your body to burn fat naturally

🔥 This isn’t a diet—it’s a lifestyle you can actually maintain.

08/30/2025

So far, we’ve talked about why calories in, calories out doesn’t work ❌ and shared a sample day of low-glycemic eating ✅.

Now let’s make it even easier—here’s a starter grocery list for eating this way:

🛒 Proteins:
- Eggs, if tolerated
- Chicken (breast, thighs, or whole)
- Turkey
- Ground beef, bison, or venison
- Salmon, mackerel, anchovy, sardine, or herring
- Wild game

🥦 Low-Glycemic Veggies:
- Leafy greens (spinach, kale, romaine, arugula)
- Broccoli, cauliflower, Brussels sprouts
- Cucumbers, zucchini, bell peppers
- Green beans, asparagus
- Radishes

🍓 Low-Glycemic Fruits:
- Berries (strawberries, blueberries, raspberries)
- Avocado
- Olives

🥑 Healthy Fats:
- Olive oil, avocado oil, coconut oil, tallow, lard, butter, (uncured, nitrite-free) bacon fat, duck fat
- Nuts (almonds, walnuts, pecans), if tolerated
- Seeds (chia, flax, pumpkin, sunflower)
- Hard cheeses

🥤 Extras for Success:
- Herbal teas
- Electrolytes (sugar-free)
- Sparkling water
- Fresh herbs + spices for flavor

👉 Stock your kitchen with these and you’ll always have what you need for steady energy, balanced blood sugar, and real fat-burning meals.

Would it be helpful if I shared a 7-day meal plan using these foods?

08/29/2025

Yesterday I shared why “calories in, calories out” doesn’t work and how low-glycemic eating + fasting actually does. 💡

So let’s get practical—here’s a simple sample day to show how you can start:

🍳 Breakfast (if you’re not fasting yet): Scrambled eggs cooked in olive oil with sautéed spinach + a handful of berries.
🥗 Lunch: Grilled chicken or salmon over a big salad with mixed greens, cucumbers, and olive oil + balsamic vinegar.
🥒 Snack (if needed): Handful of almonds or hard cheese with veggie sticks.
🥩 Dinner: Steak or chicken with roasted broccoli + cauliflower, drizzled with butter or olive oil.

✨ If you’re ready to add in fasting:

Start by eating dinner early (6–7 pm).

Skip breakfast and break your fast at lunch the next day with a protein + veggie meal.

That’s your first 16:8 fasting window!

The key: every meal should balance protein, healthy fats, and low-glycemic veggies. This keeps insulin low, keeps cravings away, and signals your body to burn fat naturally. 🔥

Who wants me to share a grocery list so it’s even easier to get started?

08/28/2025

08/27/2025

Yesterday we talked about how most people have been told over and over that weight loss is just “calories in, calories out.” ❌ But if that worked, we wouldn’t still be struggling. The truth is, your body runs on chemistry, not math. The real driver of fat storage is insulin—your body’s blood sugar hormone.

When we constantly snack, eat high-carb foods, or load up on sugar, insulin stays high. High insulin = fat storage mode. The good news? You can lower insulin naturally by pairing low-glycemic eating with strategic fasting.

✨ How to get started with Low-Glycemic Eating + Fasting:

1. Choose low-glycemic carbs. Think: veggies, berries, beans, and whole, unprocessed foods (that look like they did when they were harvested). Avoid refined carbs, breads, pastas, sugary snacks, and soda.

2. Build balanced meals. Pair protein (eggs, chicken, fish, tofu) with healthy fats (olive oil, tallow, butter, nuts, hard cheese) and fiber-rich veggies. This keeps blood sugar steady.

3. Stop grazing. Every bite causes an insulin response. Stick to 2–3 satisfying meals instead of constant snacks.

4. Add in fasting gently. Start by stretching the time between dinner and breakfast. A 12–14 hour overnight fast is a great place to begin. As your body adjusts, you can experiment with 16:8 fasting (16 hours fast, 8-hour eating window). Longer fasts can be done with the assistance of your physician.

5. Stay hydrated. Water, herbal teas, and sugar-free electrolytes help curb cravings and keep your energy stable.

👉 This approach doesn’t mean eating less—it means eating smarter. You’ll notice better energy, fewer cravings, and real, sustainable fat loss.

Who would like me to share a sample meal plan to get started?

08/27/2025

“Calories in, calories out” is outdated. 🚫

Your body isn’t a math problem—it’s a chemistry lab. Hormones, blood sugar, and insulin responses matter far more than calorie counting ever will.

That’s why low-glycemic eating + strategic fasting work so well. ✅ They balance blood sugar, reduce cravings, and actually allow your body to burn fat instead of just storing it.

It’s not about eating less—it’s about eating smarter. 🍳🥦

Who’s curious about how to make the switch?

08/26/2025

🌿 Migraines: More Than Just a Headache 🌿

If you struggle with migraines, you know they can stop you in your tracks. What many people don’t realize is that migraines often have triggers—and by uncovering them, you can reduce the frequency and intensity of your attacks.

Some of the most common migraine triggers include:
✨ Food sensitivities (like gluten, dairy, or additives)
✨ Hormonal changes
✨ Stress and lack of quality sleep
✨ Environmental toxins and chemical exposures
✨ Postural imbalances or spinal misalignment
✨ Dehydration or electrolyte imbalances

The good news? You can take steps to regain control. A holistic approach can make a huge difference:
🌱 Chiropractic adjustments – restoring alignment and reducing nervous system stress
🥦 Food intolerance testing – identifying and removing immune triggers that inflame the body
🚰 Clean living – reducing toxin exposure in your home, food, and personal care products
🧘‍♀️ Lifestyle support – exercise, stress management, and quality sleep to keep your system balanced
💧 Electrolyte support – keeping hydrated and replenishing essential minerals like magnesium, sodium, and potassium to help prevent migraines before they start

Migraines don’t have to rule your life. By identifying triggers and supporting your body naturally, you can open the door to lasting relief. 💆‍♀️✨

👉 Have you noticed certain foods, activities, or environments set off your migraines? Share below—your story might help someone else!

08/25/2025

What is your favorite healthy meal right now?

08/24/2025

💡 Migraine Tip of the Day 💡
Did you know that one of the most common migraine triggers is dehydration or an electrolyte imbalance?

👉 Next time you feel that familiar headache creeping in, try sipping water with added electrolytes (magnesium, sodium, and potassium). It can make a big difference in keeping migraines at bay.

Pair that with chiropractic adjustments, healthy posture, stress management, and checking for food sensitivities—and you’ll be ahead of the game in preventing flare-ups! 🌿✨

What’s YOUR #1 migraine trigger?

08/23/2025

In the past few days, we talked about nutrition and lifestyle habits to positively manage ADHD.
Now, let’s put it all together into a daily flow that can make ADHD feel more manageable 💡

🌞 Morning
🥚 Protein-rich breakfast (eggs, turkey sausage, Greek yogurt, or a smoothie with added protein)
💊 Supplements → Omega-3s + magnesium (or as directed by your provider)
🚶 A quick walk or stretching to “wake up” the brain

🏫 Daytime
🥦 Balanced snacks → fruit + nut/sunflower butter, cheese + gluten-free crackers, veggies + hummus
🌳 Outdoor play or movement breaks → even 10–15 minutes of exercise improves focus
📚 Structured environment → clear, simple instructions and minimal distractions

🌙 Evening
🍗 Dinner → lean protein + colorful veggies, avoiding dyes & processed foods
📱 Screen-free time an hour before bed (try reading, drawing, or puzzles instead)
🛁 A warm bath + magnesium lotion or Epsom salt soak → calming routine for easier sleep
🛏️ Bedtime → consistent sleep schedule helps regulate mood, focus, and energy

✨ The magic is in consistency → small, daily habits add up to a calmer, more focused mind.

💬 Parents and adults with ADHD → what does YOUR daily routine look like? What one habit has been a game-changer for you?

08/22/2025

Yesterday, we looked at how nutrition can make a huge difference. But did you know that daily lifestyle habits can be just as powerful in helping kids (and adults) with ADHD thrive? 💡

🌿 Here are some natural tools beyond food:
📱 Limit screen time → especially before bedtime (blue light disrupts sleep & worsens focus)
🏃 Daily movement → even 20–30 minutes of play, walking, biking, or sports boosts dopamine naturally
🌳 Create calm spaces → reduce clutter, noise, and overwhelming stimuli
🧠 Support with supplements → Omega-3s, magnesium glycinate, and B-complex vitamins can help balance the nervous system

✨ Imagine if we combined food + lifestyle—our kids could feel calmer, more focused, and more supported every day.

💬 Which lifestyle shift has made the biggest difference for your family? Share below so others can learn from your experience!

08/20/2025

✨ Did you know that what’s on your child’s plate can make a HUGE difference in focus and behavior?

Many kids with ADHD are extra sensitive to artificial dyes, preservatives, and ultra-processed foods. Even small amounts of red or yellow dye can lead to mood swings, hyperactivity, or big dips in focus.

Here are some natural ways families are finding relief:
🥦 Whole foods → fresh berries, veggies, lean proteins
🚫 Skip the dyes & preservatives
💊 Helpful supplements → magnesium, zinc, omega-3s, vitamin D, and iron (when low)

👩‍👩‍👧 Parents, what changes in your child’s nutrition have you noticed made the BIGGEST difference? Drop your thoughts below so we can learn from each other!