1-1 online sessions with a qualified expert
Essentials Program
by Glen Kelly
Health & Lifestyle Coach | Certified Insulin IQ Coach
PROGRAM DETAILS
Essentials Program
by Glen Kelly
English
1-1 Program
45 minutes / weekly
from 300 USD for 4 sessions
Overview
What you'll achieve
Quick wins for metabolic health: Learn and apply the three most impactful daily habits to rapidly lower insulin resistance—without elaborate meal plans or tracking.
Clarity and confidence: Gain a science-backed understanding of what drives insulin resistance and why small lifestyle shifts make a big difference.
Supportive resources—no fluff: Get checklists, reference and information sheets, and troubleshooting tips for common roadblocks, so you can progress confidently without confusion.
Foundations for sustainable change: Establish new routines with flexible, low-barrier strategies adaptable to any lifestyle or dietary preference.
Improved energy, focus, and weight control: Many clients notice enhanced vitality and metabolic markers, such as steady blood sugar, reduced cravings, and easier weight management, often within the first month of implementation.
Who this is for
Individuals seeking a rapid, accessible path to improving their insulin sensitivity and metabolic health without the investment required for a comprehensive course.
Clients who are overwhelmed by information and want the “just tell me what works” essentials to get started.
Anyone interested in experiencing the proven results of Insulin IQ principles, but who cannot commit to the full 90-day program.
Those juggling busy schedules, caregiving, work, or financial limitations, who need maximum benefit in minimum time.
What’s included
Action plan: Step-by-step guides, resources and clear checklists for implementing the habits that matter most.
Condensed weekly lessons on core topics: what to eat (and avoid), the power of daily movement, and optimizing key lifestyle factors (sleep, stress, habits).
Virtual Coaching and Support: weekly meetings with any questions submitted via email at least 24 hours prior to your scheduled session will be addressed during the appointment. You’ll receive detailed and comprehensive written answers to any questions—raised before and during our meeting and those you email afterward—ensuring you have complete clarity and support every step of the way.
Nutrition Resources: Sample meal plans and recipes focused on whole foods, low added sugar, and high nutritional value. Grocery shopping guides, ingredient swap lists, and tips for label reading.
A step-by-step playbook: a practical, easy-to-follow workbook that leads you through 14 clear actions, each one targeting the underlying causes of insulin resistance—covering everything from making optimal food choices to building lasting, healthy habits.
Stress, Sleep, and Emotional Resilience Tools: Simple, actionable techniques for better sleep and stress management (breathwork, evening wind-down, relaxation routines). Mindset coaching for overcoming common barriers and building self-compassion.
Optional community forum: Access to a supportive peer group (when available) for encouragement and accountability.
Program structure
1. The Condensed and Streamlined Insulin IQ Course
<ol><li><strong>Understanding Insulin's Role & Exploring the Science Behind It</strong><ol><li>Defining insulin resistance & its impact on health</li><li>The mechanisms that lead to insulin resistance</li><li>The relationship between insulin resistance & chronic diseases</li></ol></li><li><strong>Nutritional Strategies for Improving Insulin Resistance</strong><ol><li>Implementing Insulin-Smart Eating</li><li>Understanding the Impact of Sugars & Refined Carbs</li><li>Incorporating Proteins & Healthy Fats</li><li>Balancing electrolytes & hydration</li><li>Managing hunger & appetite(s)</li></ol></li><li><strong>Assessing Your Metabolic Health</strong><ol><li>Identifying signs of insulin resistance</li><li>Are you metabolically flexible?</li><li>Insulin resistance & ketogenesis</li><li>Utilizing diagnostic tools & biomarkers</li><li>Setting personal goals based on assessments</li></ol></li><li><strong>The Role of Intermittent Fasting</strong><ol><li>Why is fasting so important</li><li>Designing personalized fasting schedules</li><li>Addressing common fasting challenges & misconceptions</li></ol></li><li><strong>Meal Planning & Practical Eating Strategies</strong><ol><li>Creating balanced, insulin-friendly meals</li><li>Food shopping tips</li><li>Preparing quick & healthy meals</li><li>Strategies for eating out & navigating social events</li><li>Low carb on a budget</li></ol></li><li><strong>Exercise & Physical Activity</strong><ol><li>Getting started with movement</li><li>Understanding how exercise affects insulin sensitivity</li><li>Maintaining muscle mass & fighting sarcopenia</li><li>Exercising in a fasted state</li><li>Personalizing your workout routine</li></ol></li><li><strong>Stress Management & Sleep Optimization</strong><ol><li>The connections between poor sleep, stress, and insulin resistance</li><li>Implementing stress-reduction techniques</li><li>Establishing healthy sleep habits</li></ol></li><li><strong>Understanding Medications, Supplements & Labs</strong><ol><li>Common medications affecting insulin sensitivity</li><li>Evaluating Evidence-based supplements</li><li>Harnessing the medical industry's strengths</li><li>Personalizing your approach</li></ol></li><li><strong>Monitoring Progress & Adjusting Plans</strong><ol><li>What to expect when rechecking Lab work</li><li>Blood sugar</li><li>Using a continuous glucose monitor (CGM)</li><li>Troubleshooting plateaus</li><li>Our arsenal of secret weapons</li></ol></li><li><strong>Addressing Special Considerations & Populations</strong><ol><li>Carb addiction</li><li>Common chronic conditions</li><li>Cholesterol clarity</li><li>Therapeutic reasons for higher ketones</li><li>Hormonal influences on insulin sensitivity</li><li>Navigating cultural & personal dietary preferences</li></ol></li><li><strong>Taking Things to the Next Level</strong><ol><li>Specialized testing</li><li>Medication reducing strategies</li><li>Confounding factors</li></ol></li><li><strong>Building Long-Term Habits & Preventing Relapse</strong><ol><li>Going back to the basics</li><li>Handling special occasions & holidays</li><li>Is a mindset shift in order</li><li>Staying on track</li></ol></li></ol>
What you’ll need
FAQs
Still need more clarity? Here are answers to some commonly asked questions.
Is this program suitable for people with diabetes, prediabetes, or only for prevention?
The program is designed for anyone interested in lowering insulin resistance—whether you’re managing prediabetes, type 2 diabetes, or aiming to prevent metabolic issues. However, those on medication for blood sugar or blood pressure should inform their healthcare provider before making changes, as improvements may affect medication needs.
Do I need to completely eliminate carbs, sugar, or my favorite foods?
No. The program focuses on reducing added sugars and highly processed foods—not strict elimination or deprivation. You will learn how to enjoy real, satisfying meals with flexible choices.
How much time is required each week?
Plan on a 1-on-1 forty-five (45) minutes video hookups each week or two 15-20 minutes video hookups if your busy or time poor. 15 - 30 minutes per week for reviewing and reading reference materials, plus a few minutes each day for new habits (such as a short walk after meals or meal prep). The program is designed for busy people and fits most lifestyles.
What if I miss a day or don’t follow perfectly?
Consistency beats perfection. Missing a day won’t derail your progress—just resume your habits as soon as you can. The program includes troubleshooting tips and encourages self-compassion and flexibility.
Are special supplements, products, or expensive groceries required?
No special supplements or costly ingredients are needed. The program emphasizes everyday foods and accessible practices. Only basic kitchen tools and regular groceries are required.
Will I lose weight with this program?
Supporting insulin sensitivity can make weight management easier and often reduces cravings for many participants. Improvements in blood sugar regulation, increased energy, and a decrease in metabolic risk factors are realistic outcomes, but the degree of benefit will differ for each person. When insulin sensitivity improves, the body becomes more effective at using glucose for energy instead of storing it as fat, which can help with steady energy and lasting changes in appetite and metabolism.