Stack Small Wins for Big Health Changes

Schedule brief, regular movement into your day. Aim for at least 20 minutes, 6 days a week, building up intensity gradually. Doing this at home is fine—think fast walks, resistance bands, or bodyweight exercises.

Swap high-carb snacks for protein or fiber-rich alternatives. Simple substitutions (e.g., nuts, Greek yogurt, cheese, veggies) reduce insulin spikes and start to recalibrate your metabolism.

Delay your first daily meal by 1–2 hours. Time-restricted eating gives your body longer breaks from elevated insulin, helping reset sensitivity.