Kristen Duckett Coaching

30/12/2024

Because just counting calories doesn’t cut it...⤵️

If you’re insulin resistant or prediabetic you probably have already figured out that just eating less and moving more to lose weight doesn’t work.

But that doesn’t mean it’s impossible...😉

The key is to reduce your insulin levels so that you can get back into fat burning mode.

Insulin is a storage hormone - which means when it’s high you’re gonna store more fat and the fat you already have stays locked up - the opposite of what you want when you’re trying to lose weight....😏

One of the simplest ways to reduce your insulin is to manage your blood sugar - because when blood sugar is high insulin will follow.

These 4 simple habits are what helped me to manage my blood sugar, improve my insulin sensitivity and finally lose the weight for good:

Reduce carb intake - of the 3 macros, carbs have the biggest impact on your blood sugar so a good first step is to reduce your carb intake - focus on real whole food carbs like non-starchy veggies, low sugar fruit  - like berries, nuts seeds and dairy.

Have a high protein breakfast - I aim for AT LEAST 30g for breakfast and keep carbs minimal here. This will not only help stabilize blood sugar, but protein is the most satiating of the 3 macros so it will help to keep you fuller longer.

Have blood sugar balancing meals - making sure every meal has at least 30g of protein, some healthy fats. and fiber from non-starchy veggies or low sugar fruits.

Whenever possible I go for a walk after I eat. Just 1-15 minutes can help to lower blood sugar.

Pretty simple right? Will you give it a try?

23/12/2024

👋Hi, I’m Kris!

If you’re tired of trying every diet out there and you’re feeling frustrated because nothing seems to work, it’s time to make a change.

And I get it, I’ve been there too.

I struggled for almost 20 years with my weight and I failed every diet I tried…I might lose a few pounds here or there but it never stuck and I always ended up gaining back even more.

See, so much of what we’re told about weight loss just makes things harder.
We’re told to count calories or points or eat tiny portions and go to bed hungry, or that we need to spend countless hours at the gym trying to burn off as many extra calories as possible…

But here’s the thing: a lot of us are insulin resistant and don’t know it.

When you’re insulin resistant trying to lose weight by dieting or just counting calories doesn’t cut it...

You need to get to the root cause - lowering your insulin.

When you do that not only does it help you to be able to burn fat more efficiently it also helps you to get control over hunger and cravings and have better energy too - it’s a win-win!

I’ve helped countless women to finally lose weight for good. Let me show you how I can help you too.

Need more help? ⤵️

💫Comment UNSTUCK below and I’ll send you my FREE Weight Loss Unstuck Guide.

💫Then share this with someone who needs this.

17/12/2024

This is what you need to know...⤵️

Losing weight when you’re dealing with insulin resistance can be challenging - but it’s not impossible - you just have to focus on the right things...😉

It’s not as simple as the “just eat less and move more” advice that we always hear.

The key is to manage your blood sugar to help lower your insulin levels.

👉🏼If you need more help, comment UNSTUCK and I’ll send you the link to grab my FREE Weight Loss Unstuck Guide to help you get started.

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🫶Share with a friend that will find this helpful

10/12/2024

Do you want to improve insulin resistance and lose that stubborn weight? SAVE THESE TIPS 🙌⁠
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If you’re like me when you were told that you were insulin resistant or prediabetic you probably weren’t told much about what to do about it.

You may have been told something like “cut back on sugar and lose weight”...

Helpful right?

Don’t even get me started on all the confusing and conflicting information you find online...it’s easy to get overwhelmed...⁠
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As a Coach who specializes in working with women with insulin resistance and prediabetes to manage their blood sugar and lose that stubborn weight - I’ve been where you are now and come out the other side - so I can tell you it doesn’t have to be complicated.
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If you’re just getting started - keep it simple. Make small changes that fit in your real life. And most importantly be patient. You didn’t become insulin resistant overnight and it’s not gonna reverse that way either - but it can be done!

If you want to reverse insulin resistance and keep it reversed it does mean you want the changes that you make to be sustainable - you don’t want to put in all that hard work to then quit and end up right back where you started - right?
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These tips will help to get you started but if you need more help comment the word UNSTUCK and I’ll send you the link to my FREE guide.

02/12/2024

DO YOU HAVE ANY OF THESE SIGNS? ⬇️⁠
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A recent study showed that almost 93% of Americans are NOT metabolically healthy - so while its not uncommon it’s definitely not something we want to ignore.

Insulin resistance is at the root of most of the diseases that affect so many of us these days - including heart disease, alzheimers, type 2 diabetes, PCOS/infertility and more.⁠..
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Insulin resistance happens when some of the cells in your body stop responding to insulin the way they’re supposed to - this means your blood sugar (which should be tightly regulated) remains high.⁠
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That means your pancreas has to release more insulin to try to get your blood sugar back down. So now you have high blood sugar and high insulin.
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When insulin is too high too often that’s when the problems start.⁠
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Unfortunately insulin resistance often goes undiagnosed because doctors don’t often test fasting insulin and rather rely on fasting blood glucose and A1c instead ...

That’s a problem because you can have a “normal” FBG and A1c but insulin resistance may still be brewing in the background - it’s the high insulin that is keeping your BG in “normal” range...for now...

That can be going on anywhere from 5-15 years before you start to see it affect your BG numbers.

But the good news is - that once you know you have it - it CAN be reversed!
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The key to reversing IR is to keep your insulin levels low. Some things that can help you to do that are:
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✅ choosing a low carb diet⁠
✅ focus on meals vs snacking and grazing
✅ Time-restricted eating
✅ walking after meals - just 10-15 mins can help
✅ build muscle
✅ prioritize sleep - aim for at least 7-9 hrs/night
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You don’t have to do all of this at once - choose 1 or 2 things to work on to start. You’ll be surprised at how making small changes can make a big difference.
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* Save this so you can find it later
* Share with a friend that would find this helpful
* Follow for more tips and strategies to help manage blood sugar and insulin so you can lose weight for good and get your energy back!

16/10/2024

It doesn’t have to be complicated...⤵️

If you’ve been struggling because you’re not sure how to put together a blood sugar balancing meal that will help to keep you full for several hours...

Let’s keep it simple. Here’s how... ⬇️⁠
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Pick your PROTEIN - whatever you’re in the mood for. Aim for at least 30g/meal.
🥩🍳🍗🍤
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Animal and seafood sources are going to be the most bioavailable - they also contain all the amino acids that your body needs.
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Now choose a FAT to cook that protein with 
🥑🫒🥓🥥🧈⁠🧆
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Fats that are solid at room temperature are your best options for cooking, you can use olive and avocado for low temps.

(Avoid seed oils like: canola, cottonseed, corn, safflower, sunflower, soybean, “vegetable”, rice bran, and grapeseed oils as they tend to be inflammatory)

Choose your favorite NON-STARCHY VEGETABLES and LOW SUGAR FRUIT⁠
🫑🥑⁠🥬🫐🥦🌶️🍅🍋🍓🥒🧄⁠
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These are typically veggies that are grown above ground. There’s no need to force yourself to eat the veggies you hate - if you can’t stand kale, don’t eat kale! That’s a quick way to make yourself feel like you’re on a “diet” and it also leads to more cravings and feeling deprived.
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Now you can add some more FAT⁠ to add flavor - This does NOT mean you need to drown everything in butter or cheese, but this is a great way to add some flavor to those veggies to make them yummy
🥓🧈🧀⁠🥑🫒🥥⁠🌰
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The fat (especially combined with the protein from above) is going to help keep your blood sugar stable and help keep you fuller longer. 

See that’s not so bad right? 
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👉🏼Follow for more easy, no-nonsense tips to help you reverse insulin resistance and lose weight for good.⁠
⁠
   

27/09/2024

Struggling with stress eating?⤵️

Don’t let stress eating sabotage your health and weight loss goals…

It’s easy to feel stressed out when you feel like things are out of your control - especially for those of us who like to be IN control😉

That’s when you wanna put your focus on the positive things in your life that you CAN control like taking care of yourself.🫶

Things like:

•Prioritize protein (aim for 30g/meal)
•Limit ultra processed packaged foods they’re too easy to overeat when you’re stressed
•Get outside and go for a walk - get outta your head for a bit.
•Move your body. It’s the best way to relieve stress
•Limit your exposure to the news - maybe find a trusted source that way you can stay informed without being stressed and overwhelmed
•Get together with friends and catch up. Laugh and enjoy yourself.🫶

Don’t let the things that you have no control over keep you from reaching your health and weight loss goals.

💾 Save this for later in case you need the reminder.

💫 Share this with a friend who also needs to hear this.

💫 Follow for more real, sustainable, no BS weight loss help for women over 35 🫶

18/09/2024

If you want more help getting off the diet roller coaster, comment UNSTUCK below and I will send you my free guide to help you get started🫶

10/09/2024

I’d love to hear what you think⤵️

💾 Save this for later 💾

If you’re anything like me, you’ve probably struggled for years trying to lose weight and doing the typical eat less move more thing.

It seems like it would make sense - but it’s always easier said than done.

Here’s why: many of us have some degree of hormonal imbalance or insulin resistance, and that can make eating less and moving more feel really difficult.

Your blood sugar and insulin levels affect every area of your life from how you feel to your mood, your energy, your hunger and cravings, sleep and even your overall health.

So when you start by getting your blood sugar and insulin under control, that’s also going to help you get your hunger and cravings under control and you’re going to have better energy, which then in turn, makes eating less and moving more much more doable.

I can tell you from experience weight loss is a lot easier when you’re not fighting hunger and cravings 24/7.

I’d love to hear your thoughts on comments? ⤵️

               

04/09/2024

30/08/2024

Here👇🏼

❎ Don’t force yourself to go hungry all day - When you’re trying to lose weight, it’s really easy to fall into the habit of eating as little as possible…

But then you get home after a long day tired, stressed, and starving and now your willpower is shot which is going to make cravings worse.

✅ Eat more protein - your body has a certain amino acid (from protein) threshold that it needs to meet to be able to function properly. When you don’t get enough your body will keep cuing up more hunger and cravings until it gets what it.

✅ Manage your blood sugar - When you’re riding the blood sugar rollercoaster, every time your blood sugar spikes then drops back down your body thinks you’re running out of energy. So it sends out hunger and craving signals to try to get you to eat more ASAP.

When you manage your blood sugar, it helps you to manage your hunger and cravings.

✅ Practice the ‘pause’ put some space between having the craving and actually eating.

This helps you to make the deliberate choice - if you really want it.

❎ Don’t feed the cravings - You have a craving… You eat it… You feel better… Your brain wants more of that… So you crave it more. It’s a vicious cycle.

That’s why if you feed sweet craving something sweet they’re gonna keep coming back.

✅ Get busy – don’t just sit there and think about it.

Part of the problem when we crave something is we can’t stop thinking about it…The more you think about something the more you’re gonna think about it so it just intensifies.

❎ Don’t bring it in the house. If it’s not there you can’t eat it - if it’s there you will seek it out… Then you either give into the craving or you spend a whole lot of energy trying to fight it.

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