1-1 online sessions with a qualified expert
Insulin IQ 90-day Course
by Glen Kelly
Health & Lifestyle Coach | Certified Insulin IQ Coach | Certified Empowered Eating Coach
Overview
What you'll achieve
Resetting Your Metabolism by Lowing Insulin & Teaching Your Body To Burn Fat Again
Results include: sustainable fat loss, lower fasting insulin and glucose, better energy, focus, and sleep
Metabolic adaption: Your body becomes better at burning fat instead of glucose, improving energy and reducing cravings
Hormone balance: As insulin drops, other hormones - like cortisol, letpin, and sex hormones - begin to normalize
Cell Renewal: Most of the body's cells regenerate within about 3 months, meaning you can build new, more resilient cells
Who this is for
The ideal client for the Insulin IQ Program is any adult who wants to improve their metabolic health, lose weight in a sustainable manner, and reverse insulin resistance through practical lifestyle changes.
This includes individuals who have struggled with weight management, persistent cravings, low energy, poor sleep, or blood sugar imbalances—whether or not they have a diabetes diagnosis.
The Insulin IQ Program is particularly beneficial for clients who want clear education, support, and accountability around nutrition, movement, and metabolic health, and who are ready to make long-term, realistic lifestyle changes under expert guidance.
What's included
1. Guided Video Lessons and Modules: Weekly educational videos explaining insulin resistance—what it is, why it matters, and how lifestyle changes impact health. Deep dives into nutrition, movement, stress management, sleep hygiene, mindset, and emotional wellness.
2. Step-by-Step Playbook: Structured, easy-to-follow workbook guiding you through 14 actionable steps addressing the root causes of insulin resistance (from food choices to habit building). Printable daily and weekly checklists for accountability and habit tracking.
3. 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.
4. Movement and Exercise Plans: Accessible daily movement routines tailored for all fitness levels—walking, resistance bands, bodyweight exercises. Habit-building strategies to incorporate movement after meals and throughout the day.
5. 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.
6. Virtual Coaching and Support: Group coaching calls or forums for Q&A, troubleshooting, and ongoing motivation. Community access to connect with fellow participants, share wins, and celebrate progress. All questions emailed 24 hours prior to weekly meetings answered during the session.
7. Tracking & Reflection Tools: Food diaries, blood glucose tracking worksheets, and activity logs (optional but recommended). Reflection prompts and progress review tools to support sustainable change.
8. Troubleshooting and FAQ Resources: Guides for handling plateaus, relapses, and busy life challenges. FAQ database and direct access to support for any questions.
9. Graduation & Next Steps: End-of-program recap and continuing care resources—how to maintain progress for the long term. Information for advanced modules, ongoing community groups, and professional support if desired.
Program structure
1. FIRST 30 Days (weeks 1-4)
- Understanding Insulin's Role & Exploring the Science Behind It
- Defining insulin resistance & its impact on health
- The mechanisms that lead to insulin resistance
- The relationship between insulin resistance & chronic diseases
- Nutritional Strategies for Improving Insulin Resistance
- Implementing Insulin-Smart Eating
- Understanding the Impact of Sugars & Refined Carbs
- Incorporating Proteins & Healthy Fats
- Balancing electrolytes & hydration
- Managing hunger & appetite(s)
- Assessing Your Metabolic Health
- Identifying signs of insulin resistance
- Are you metabolically flexible?
- Insulin resistance & ketogenesis
- Utilizing diagnostic tools & biomarkers
- Setting personal goals based on assessments
- The Role of Intermittent Fasting
- Why is fasting so important
- Designing personalized fasting schedules
- Addressing common fasting challenges & misconceptions
2. SECOND 30 Days (Weeks 5-8)
- Meal Planning & Practical Eating Strategies
- Creating balanced, insulin-friendly meals
- Food shopping tips
- Preparing quick & healthy meals
- Strategies for eating out & navigating social events
- Low carb on a budget
- Exercise & Physical Activity
- Getting started with movement
- Understanding how exercise affects insulin sensitivity
- Maintaining muscle mass & fighting sarcopenia
- Exercising in a fasted state
- Personalizing your workout routine
- Stress Management & Sleep Optimization
- The connections between poor sleep, stress, and insulin resistance
- Implementing stress-reduction techniques
- Establishing healthy sleep habits
- Understanding Medications, Supplements & Labs
- Common medications affecting insulin sensitivity
- Evaluating Evidence-based supplements
- Harnessing the medical industry's strengths
- Personalizing your approach
3. THIRD 30 Days (Weeks 9-12)
- Monitoring Progress & Adjusting Plans
- What to expect when rechecking Lab work
- Blood sugar
- Using a continuous glucose monitor (CGM)
- Troubleshooting plateaus
- Our arsenal of secret weapons
- Addressing Special Considerations & Populations
- Carb addiction
- Common chronic conditions
- Cholesterol clarity
- Therapeutic reasons for higher ketones
- Hormonal influences on insulin sensitivity
- Navigating cultural & personal dietary preferences
- Taking Things to the Next Level
- Specialized testing
- Medication reducing strategies
- Confounding factors
- Building Long-Term Habits & Preventing Relapse
- Going back to the basics
- Handling special occasions & holidays
- Is a mindset shift in order
- Staying on track
What you'll need
Glen Kelly
Health & Lifestyle Coach | Certified Insulin IQ Coach | Certified Empowered Eating Coach
Perth, Australia
1 years experience
G'day I'm Kels. I specialize in helping individuals understand and reverse insulin resistance—the underlying cause of many modern chronic diseases. My journey into metabolic health comes from a genuine passion for longevity and optimal human performance. After two decades of dedicated service in law enforcement, I've carried forward the discipline, commitment, and attention to detail that shaped my career into my work as a Health & Lifestyle coach and certified Insulin IQ coach under Dr. Benjamin Bikman.
Currently expanding my expertise through advanced Health and Lifestyle Coach certification, I blend evidence-based science with practical strategies to foster lasting transformation. I understand the complexities of modern life and real challenges people face in making their health a priority while managing work, family, and major life changes.
What truly drives me is empowering others with the tools and knowledge needed to reclaim metabolic health. Whether you're struggling with weight management, energy fluctuations, or metabolic concerns, I'm here to guide you with a personalized approach grounded in cutting-edge research and effective, evidence-based strategies. My mission is clear: to help you live longer - and live better.
"More from Glen
Save up to 20% off
Single Health Coaching Session
A focused, personalized consultation for metabolic health and/or strength training optimization.
Strength & Conditioning Program
This science-based strength and conditioning program is designed to optimize your body composition, boost metabolic health, and create sustainable fitness habits for lasting wellness. It brings together proven resistance training and targeted cardiovascular conditioning to help you burn fat, improve insulin sensitivity, enhance muscular strength and endurance, and elevate daily performance. Unlike generic routines, this program is tailored specifically for metabolic optimization—making it ideal for anyone looking to reduce insulin resistance, manage weight, and build a strong, resilient body that performs well in real life. Whether you’re new to strength training or returning after a break, you’ll follow a clear, progressive plan that adapts to your level and goals. The schedule combines full-body strength training (2 or 3 days per week) or an upper/lower split (for 4-day training), alongside 2–4 weekly cardio sessions blending steady-state and High-Intensity Interval Training (HIIT). This balanced format ensures you build muscle, lose fat, improve cardiovascular fitness, and support metabolic health—all while protecting against overtraining and burnout.
FAQs
Still need more clarity? Here are answers to some commonly asked questions.
Is the program suitable for people with diabetes, prediabetes, or only for prevention?
The 90-day program supports anyone seeking to improve insulin sensitivity—including those with prediabetes, type 2 diabetes, PCOS, or metabolic syndrome. If you are on medication, consult your healthcare provider before starting, as the program can positively affect your blood sugar and medication needs.
How much time do I need to commit each week?
You’ll need about 40–60 minutes per week for online lessons and check-ins, plus daily time for meal prep, walking, and self-care (typically 10–30 minutes per day). Optional group coaching adds 1–2 hours per month.
Can I do the program if I’m vegetarian, vegan, or have food allergies/restrictions?
Yes! The program offers guidance for different dietary needs. All nutrition plans emphasize whole foods and are easily modified for vegetarian, vegan, gluten-free, or allergy-friendly diets.
Do I need special supplements or expensive foods?
No specialty supplements or costly foods are required. The plan focuses on everyday whole foods available in most supermarkets.
What if I miss a day or fall behind?
Progress is more important than perfection! You’ll get tools for tracking habits and reflection. If you have a setback, simply resume your plan and use troubleshooting tips provided.
Will I lose weight with this program?
Many participants lose weight and report easier appetite control, increased energy, and improved blood sugar after adopting the program’s habits. Individual results will vary, but better metabolic health is achievable for most.
Can I follow the program with my family or partner?
Absolutely—many clients find success when family members join in, share meal prep, and encourage movement. Guidance is provided for adapting routines to shared households.
Will I have access to support during the program?
Yes. The full program includes options for virtual group coaching (program includes one coaching session per week), peer community, and troubleshooting guides. You’ll get accountability and answers to your questions throughout your journey.
Will I need to track my blood glucose or other metrics?
Tracking is encouraged (not mandatory). Using a blood glucose meter, step counter, or food diary can help you see progress—but simple habit tracking is enough for most participants.
What results can I expect in 90 days?
Most clients report greater energy, better mood, stable blood sugar, reduced cravings, improved weight control, and often reduced medication needs. The program is designed for lasting, sustainable change.