You're eating right. You're trying hard. And nothing is changing. Here's what might be going on, and what to do about it.
From Kenna Shell · Functional Nutritionist · Down 92 lbs
Tap every one you've thought this week.
If you just nodded at even one of those... I see you. I've thought every single one.
You're not stuck. Your body isn't broken, and this isn't how it has to be from here on out. Your body is sending you signals. Once you learn how to read them, it can start responding again.
A few years ago, my doctor wrote "Overweight" on my chart. As a nutritionist, this was so embarrassing to me.
What I didn't know then that I know now... a neck injury had sent my body into fight or flight, and for me, all that stress ended up creating insulin resistance.
My doctor checked my hormones, told me everything was "normal," and said to just eat less and move more. She even advised me to take a GLP-1 shot to help out.
But I wasn't ready for that yet. GLP-1s have helped so many women, and I'm not against them. I just wanted to know why my body had changed first. That's what I want for you too... real answers, so whatever you choose, you're choosing it with your eyes wide open.
I knew I was already doing everything right... the same things that helped me lose 92 lbs in my late 20s. Once I hit 42, they just didn't work anymore.
So I went back to school and became a Functional Nutritionist to deep dive into women's hormones and figure out why. A lot of the time, it comes back to blood sugar and insulin. Here are the 5 signs I see most in women over 40.
You're not crazy! It's not just calories in vs. calories out when your body is insulin resistant. We have to balance your insulin first, look at metabolic adaptation, and then look at calories. This guide is going to show you how to get started in the right direction.
Tap "That's me" on every sign that sounds like you. Your total shows up at the bottom.
Your arms and legs look about the same, but your middle keeps growing. Your jeans fit in the morning and dig in by afternoon.
When insulin runs high, it tells your body to store fat... and it likes to store it around your middle first.
Build every meal around protein first. About the size of your palm (5 to 6 oz). Then add your carb.
You were "good" all day... then you're in the pantry at 9 pm. Something sweet after dinner doesn't feel like a want. It feels like a need.
When your blood sugar spikes and then drops, your body screams for quick fuel. Most cravings are insulin crashes in disguise.
Never eat a carb by itself. Pair it with protein, fat or fiber. An apple with peanut butter, not an apple alone.
You eat lunch and a fog rolls in. By 3 pm you need coffee or a nap just to finish your day.
A big carb hit raises your blood sugar fast, then insulin brings it down hard. That drop is the crash you feel.
Take a 10 minute walk after your biggest meal. Your muscles use sugar for fuel, which helps bring it back down.
You just ate and you're already looking for a snack. Wait too long and you get shaky, snappy or lightheaded.
When your blood sugar rides a roller coaster, the drop feels like hunger... even when your body has plenty of fuel.
Put protein and healthy fat in your first meal of the day. Coffee and a granola bar just make things worse. Try coffee, eggs & bacon instead.
You fall asleep fine. Then you're wide awake at 3 am staring at the ceiling, and it keeps happening.
When blood sugar dips overnight, your body can release stress hormones like cortisol to bring it back up, and that can wake you up.
Don't go to bed starving. A dinner with protein and a small whole food carb (like potatoes or rice) helps a lot of women sleep through.
Be honest with yourself. Nobody sees this but you.
This isn't a diagnosis. It's a way to notice what your body might be telling you.
Think of insulin as a key. It unlocks your cells so sugar can get in and be used for energy.
With insulin resistance, the lock gets sticky. So your body makes more and more insulin to force the door open. Early on, your blood sugar can still look normal while your insulin runs high behind the scenes.
That's why so many women hear "your labs are fine" and still know something is off.
Start each meal with a palm-sized protein. It keeps you full and steadies your blood sugar.
Pair every carb with protein, fat or fiber. You don't have to cut carbs. You have to use them on purpose.
No gym needed. Around the block counts.
Real food you'll actually like. Portions are for women. Mix and match these all week.
The formula for every meal: protein + healthy fat + fiber + a strategic carb (like 3 oz potatoes or rice, or 10 fries). Never eat the carb alone.
2 eggs + 1/2 cup egg whites, a handful of spinach and peppers, 1 oz cheese, 1/2 avocado, and 3 oz breakfast potatoes on the side.
Protein and fat first thing keeps you full till lunch, and the potatoes give you steady energy instead of a 10 am crash.
1 cup plain Greek yogurt, 2 oz raspberries, 1 Tbsp natural peanut butter, sweetened with stevia if you like. The berries are your carb here.
Berries are the lowest sugar fruit, and the protein and fat slow it down.
5 to 6 oz grilled chicken, romaine, 2 Tbsp Caesar dressing, a sprinkle of Parmesan and 10 croutons.
Big protein, greens for fiber, fat to keep you satisfied, and a carb that's paired so it won't spike you.
5 to 6 oz lean burger patty over lettuce with tomato, pickles and 1 oz cheese, plus 3 oz roasted potatoes or 10 fries.
You keep your carb... it's just paired with protein and fat so it doesn't spike you.
5 to 6 oz salmon with lemon and 1 Tbsp butter, roasted asparagus and 3 oz rice.
A small whole food carb at dinner helps a lot of women sleep better and stop snacking at night.
We use strategic carb timing, based on how your body responds. Some women can handle more carbs. Some can't yet. It depends on your level of insulin resistance and other things like stress, sleep and your dieting history.
That's why these meals start with a small carb, like 3 oz of potatoes or rice, or 10 fries. It's enough to keep you satisfied without sending your blood sugar on a roller coaster.
Inside my program, we work with you to find your baseline. First we repair and balance the hormones that are sending your body mixed signals. Then we rebuild your metabolic flexibility, so you can eat more carbs over time without gaining the weight back.
In a rush? Eat your protein first, keep your carb to about 10 fries, and get sauces on the side.
12 count grilled nuggets + a side salad + 5 to 8 waffle fries
Sauces are where the sugar hides. Polynesian and Chick-fil-A sauce are loaded with sugar. Pick one and dip lightly, or go with ranch or buffalo to lessen insulin spikes. Skip the sweet tea.
Bowl with double chicken, fajita veggies, lettuce, salsa and guac
The double chicken costs extra, but it's what keeps you full until dinner instead of snacking all afternoon. For your carb, pick just ONE: a half scoop of beans (more fiber, so it's the best pick for blood sugar), a half scoop of rice, or about 10 chips.
Egg bites + coffee with a splash of half and half
One order not enough? Get two. 4 egg bites will keep your blood sugar steadier than 2 bites "being good"... and then grabbing a pastry or whatever's left out at the office later.
Plate with 2 entrees of grilled teriyaki chicken + super greens
Two servings of chicken will keep you full and steady way longer than one. The teriyaki sauce is your carb, so get a double side of super greens. Really want rice? Go half greens, half rice, and only eat about 1/3 of the rice they give you... about the size of a closed fist.
Bunless or lettuce-wrapped burger ("protein style") with cheese
Add 10 fries and enjoy them. That's your carb. If one patty will leave you hungry soon, get two. Right now we're balancing your blood sugar first, not white-knuckling a calorie deficit through crazy blood sugar spikes.
Bring this list to your next appointment. Ask what your numbers are, not just whether they're "normal."
Fasting insulin and fasting glucose are like little smoke signals. They can show us trouble brewing before your A1C ever starts to rise.
"Normal" and optimal aren't always the same thing. That's the gap I help women close.
These women were told to eat less and move more too. Here's what happened when they got a plan built for their bodies.
47 YRSJoAnn came to me with an A1C in the prediabetic range. Twelve months later, she's down 45 lbs and her labs are back in the normal range.
43 YRSMindy lost 100 lbs in my VIP coaching program. Her advice for anyone who asks how she did it: "Just do what Kenna says."
Kristy went from 174.2 to 119.0 lbs... while traveling and eating out. "I still reached my goal weight."
Krista went from 269.2 to 228.9 lbs and is finally out living life with her kids. "I'm actually swimming with them this year!"
Real clients, shared with permission. Results vary and depend on the work each woman puts in.
My 40 Over 40 Plan is for women over 40 with 40+ lbs to lose. We test, we don't guess. We start with walking, real food you like, and no gym.
Send me the word READY on Instagram at @kennashell. I'll ask you a few quick questions and tell you if it's a fit.
DM me READYI'm not a doctor. This guide is for education only. It isn't medical advice and it can't diagnose anything. Talk to your doctor before you change how you eat, especially if you take medication for blood sugar.