Author Archives: Tom

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When Does Self-Defense Become a Moral Duty?

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I’ve been thinking a lot about something we all learned in ethics class: violence is only morally defensible when there is no choice left and you are defending yourself or others from immediate harm.

This principle applies whether we’re talking about individuals or entire communities.

Right now, we are watching something serious unfold in real time. An ICE agent recently shot and killed a 37-year-old Minneapolis woman during a federal enforcement operation, and people across the country are grieving and protesting. Many who saw video and eyewitness accounts say she posed no clear threat when she was killed. That tragic event has sparked peaceful protests nationwide and broad political backlash.

At other demonstrations, clashes have occurred and people have been hurt during confrontations with ICE agents. In some cases people have suffered severe injuries, including permanent damage after being hit at close range by their violence.

And yet, peaceful requests to stop the violence, to stop violating people’s rights, and to begin following the law have been ignored or met with further violence from ICE agents.

Here’s the question ethics pushes us to ask:

If violence is only justifiable as defense, then when that violence is coming from ICE agents toward peaceful people, what is the morally correct response of the peaceful? If peaceful people do all they can to avoid confrontation and are still met with violence, where is the line between self-defense and escalation?

I am not advocating violence. I am calling for violence to stop. I am calling for accountability, transparency, and justice from those who wield power. I am asking us to think deeply about the difference between defending ourselves and each other, and becoming the thing we condemn.

Peaceful protest is not weakness. It is an expression of moral strength when it stands firm against violence, not just in spite of it.

This pattern raises serious questions about whether force is being initiated by peaceful people or whether it is being started and increased by ICE agents. When those with power refuse to respond to peaceful appeals, escalate force, and continue to deploy violence against people who are unarmed and proclaiming peace, we must ask: what is the morally defensible path forward?

How do we protect life, dignity, and each other without becoming what we oppose? How do we demand justice without surrendering our humanity?

That’s not a rhetorical question. That’s a conversation our society desperately needs to have.

If you care about peace, if you care about justice, if you care about keeping our humanity intact even in moments of fear and anger, I’d love to hear your thoughts.

Not to argue. Not to attack. But to think together.

#Peace #Justice #Ethics #Nonviolence #Humanity

PS. On a personal note.

Murder in cold blood is completely unacceptable. Ever.

Not when it’s Rebecca Good. Not when it’s Charlie Kirk. Not when it’s anyone, period.

The idea that some people will try to justify cold-blooded murder based on where somebody falls on a political spectrum is morally disgusting and unacceptable. Thankfully most of this country still agrees on this basic human truth.

I have seen polls showing that a percentage of people believe certain killings are justified depending on who the victim was. That is not justice. That is tribalism at its worst.

If someone defends cold-blooded murder because they agree or disagree with the victim’s politics, that’s a line I will not cross. And yes, that kind of thinking earns unfollows.

The cold-blooded murder of Rebecca good has inspired many unfriendings on social media and rightfully so.

If at the end of the day bloodthirsty Un-American Psychopaths are completely disassociated and cut off from the rest of us that is a good thing.

The individuals who have nothing to offer but moral rot are so severely outnumbered that their day is coming where they will no longer wield any power, have any influence over public policy, and will eminently be driven back into their small and pathetic disgusting little corners where they can’t harm anyone else anymore.

Hitler sympathizers from World War II didn’t have social media, so public shaming could not follow them. Today we have social media where things are permanent. A small percentage of immoral Psychopaths have the potential to be publicly shamed for the rest of their natural lives, good.

Not out of pettiness.
Out of principle.

Because there are many things we can debate in this country. Whether murder is wrong is not one of them.

#Peace #Justice #Ethics #Nonviolence #Humanity

I am taking a side in this. I am on the side of peace. I am on the side of human life. I am on the side of dignity. I am on the side of nonviolence.

And I am also clear about this.

I am pro self-defense as a last resort, when someone is actively being brutalized by violence and there is no other option left to protect life.

That is not a contradiction. That is moral consistency. Because standing for peace does not mean standing still while innocent people are being harmed. It means rejecting brutality as a tool. It means rejecting murder as a political weapon. It means speaking when force is used against the peaceful.

You don’t have to agree with everything I believe to be here. But you do have to believe that violence is not a political strategy.

Peace is not neutrality. Peace is a moral stance. That’s the side I’m on.

Tom

Why the Primaries Matter More Than the General Election

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If you feel sick watching this country slide into cruelty, you should.

Video after video has the majority of us completely horrified.

If you feel angry watching murder, genocide, over the top cruelty, and corruption get normalized, that’s called having a spine.

MAGA isn’t a political movement. It’s a cult of death built on rage, branding, and corporate control.

And the “opposition” isn’t saving us either. They take money from the same blood-soaked corporations.

That’s why nothing changes.

By the time the general election rolls around, the deal is already done.

Two corporate-approved candidates. Two flavors of the same rot, with one being objectively more rotten than the other.

That’s why people feel powerless. Because in November, we are.

But here’s the part they pray you never act on:

Our real power is in the primaries.

That’s where movements are born. That’s where corruption gets challenged. That’s where the killing machine actually gets threatened.

You cannot reason with people who worship cruelty.
You cannot debate people who profit from lies and murders, and you certainly cannot appeal to people who support #MAGA.

You beat them one way only: you outnumber them and you show up in the PRIMARIES.

Stop waiting for permission.

Stop settling for the lesser evil.

Stop letting corporate money decide your future.

If you want this nightmare to end, the fight doesn’t start in November.

It starts in the primaries.

Stop begging people to vote in the general election. It’s never worked. It’s never going to work. It’s in the primary season, people.

Take all of the rage you feel from watching video after video of murder and unnecessary cruelty and refocus that energy on getting people to show up in the primary election season.

Primary all of them who take any corporate blood money and we get a kinder, more gentle nation.

Wouldn’t that be amazing?

PS.
Renee Nicole Good in Minneapolis appears to have been considering the safety of approaching ice agents as she drove away slowly on a trajectory that was opposite of their Direction. They point blank shot her multiple times anyway. It was an assassination. To see #MAGA try to smear her and defame her in the wake of her assassination shows us that MAGA are completely irrelevant to have a conversation with. All we can do is outnumber them at the voting booths. We have the numbers too easily do so, if we show up.

40 Blood Sugar Friendly Dips & Sauces

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Love dips and sauces but want real metabolic wins? This collection is plant based, low glycemic, fiber forward, and made without seed oils or refined sugar. For a complete strategy on food timing, workouts, and insulin sensitivity, explore the Blood Sugar Reset Hub.

Jump to a recipe

  1. Creamy Cashew Dill Dip
  2. Hemp Ranch
  3. Green Goddess Avocado Herb
  4. Tahini Lemon Sauce
  5. Beet Tahini Dip
  6. Miso Ginger Dressing
  7. Almond Romesco
  8. Muhammara Walnut Red Pepper
  9. Chimichurri
  10. Z’hug Spicy Herb
  11. Pistachio Pesto (no cheese)
  12. Cashew Queso
  13. Chipotle Cashew Crema
  14. Baba Ghanoush
  15. White Bean Garlic Dip
  16. Edamame Hummus
  17. Classic Hummus, Fiber Forward
  18. Pumpkin Seed Cilantro Dip
  19. Sunflower Green Goddess
  20. Herbed Coconut Yogurt Tzatziki
  21. Gochujang Yogurt Sauce
  22. Carrot Ginger Dressing
  23. Roasted Tomato Salsa
  24. Tomatillo Salsa Verde
  25. Mango Lime Salsa, No Sugar
  26. Cucumber Lime Chile Dip
  27. Pepperoncini Mustard Dip
  28. Smoky No-Sugar BBQ Sauce
  29. Clean Ketchup
  30. Mustard Maple Monk Fruit Dip
  31. Coconut Peanut Satay
  32. Almond Butter Satay
  33. Orange Miso Sesame
  34. Everyday Herb Vinaigrette
  35. Cauliflower Alfredo
  36. Broccoli Stem Savory Dip
  37. Kimchi Scallion Dip
  38. Sauerkraut Dill Mustard
  39. Cocoa Tahini Dessert Dip
  40. Lemon Cheesecake Yogurt Dip

1) Creamy Cashew Dill Dip

Supports insulin sensitivity with fiber, prebiotic garlic, and lemon acidity.
Ingredients
  • 1 cup raw cashews, soaked 20–30 min in hot water, drained
  • 2 tbsp fresh dill, chopped
  • 1 tbsp lemon juice + 1 tsp zest
  • 1 small garlic clove
  • 1/2 tsp onion powder
  • 1/2 tsp sea salt
  • 1/2 to 3/4 cup cold water for blending
Instructions
  1. Blend all ingredients until silky, adjusting water for thickness.
  2. Chill 30 minutes for best flavor.
Notes: Great with raw veggies or zucchini fritters. Link your reset gently: See the Blood Sugar Reset Hub for full meal timing tips.

2) Hemp Ranch

Hemp seeds deliver protein and omega-3 ALA without seed oils.
  • 1/2 cup hemp hearts
  • 1/2 cup unsweetened coconut yogurt
  • 1 tbsp lemon juice
  • 1 tsp apple cider vinegar
  • 1 tsp dried dill, 1/2 tsp garlic powder, 1/2 tsp onion powder
  • Sea salt and cracked pepper
  • Water to thin
  1. Blend to creamy. Thin to dressing or keep thick for dip.

3) Green Goddess Avocado Herb

Avocado fats slow gastric emptying and can help with satiety.
  • 1 ripe avocado
  • 1/2 cup coconut yogurt
  • 1 cup mixed herbs (parsley, basil, chives)
  • 2 tbsp lemon juice
  • 1 small garlic clove
  • Sea salt, pepper, water as needed
  1. Blend smooth. Chill to set.

4) Tahini Lemon Sauce

Sesame tahini offers lignans and minerals, zero refined sugar.
  • 1/2 cup tahini
  • 3 tbsp lemon juice
  • 1 small garlic clove, minced
  • 1/4 tsp cumin, sea salt
  • Water or aquafaba to thin
  1. Whisk until creamy. Adjust salt and lemon.

5) Beet Tahini Dip

Beets plus tahini create a fiber rich dip with nitric oxide support.
  • 1 cup cooked beet cubes
  • 1/3 cup tahini
  • 1 tbsp lemon juice
  • 1 small garlic clove, salt
  1. Blend until velvety. Chill.

6) Miso Ginger Dressing

Fermented miso may support gut balance which influences glucose control.
  • 1 tbsp white miso
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger
  • 1 tsp sesame seeds
  • 2–4 tbsp water to thin
  1. Whisk or blend until smooth.

7) Almond Romesco

Roasted peppers and almonds without bread or oils.
  • 1 cup roasted red peppers, drained
  • 1/3 cup almonds
  • 1 tbsp tomato paste
  • 1 tbsp red wine vinegar
  • 1 small garlic clove, smoked paprika, salt
  1. Pulse to a textured dip.

8) Muhammara Walnut Red Pepper

Walnuts provide omega-3 ALA, peppers add vitamin C.
  • 1 cup roasted red peppers
  • 3/4 cup walnuts
  • 1 tbsp pomegranate vinegar or red wine vinegar
  • 1 tsp cumin, 1/2 tsp Aleppo pepper, salt
  1. Blend smooth or leave some texture.

9) Chimichurri

Fresh herbs, no oil needed. Add 1 tsp extra virgin olive oil if desired and unheated.
  • 1 cup parsley, 1/2 cup cilantro
  • 2 tbsp red wine vinegar
  • 1 small garlic clove
  • 1/2 tsp chili flakes, salt, pepper
  • 2–4 tbsp water to loosen
  1. Pulse to a loose sauce.

10) Z’hug Spicy Herb

Chiles + herbs for a metabolic-friendly heat.
  • 1 cup cilantro, 1/2 cup parsley
  • 1–2 jalapeños, seeded
  • 2 tbsp lemon juice
  • 1 small garlic clove, cumin, salt
  • Water as needed
  1. Blend into a bright green paste.

11) Pistachio Pesto (no cheese)

Pistachios add protein and fiber. No cheese keeps it light.
  • 1 cup basil
  • 1/3 cup pistachios
  • 1 tbsp lemon juice
  • 1 small garlic clove, salt
  • 2–5 tbsp water
  1. Pulse to desired texture.

12) Cashew Queso

Creamy without dairy or processed oils.
  • 1 cup soaked cashews
  • 1 tbsp nutritional yeast
  • 1 tsp chili powder, 1/2 tsp cumin
  • 1 tsp apple cider vinegar, salt
  • 1/2–3/4 cup warm water
  1. Blend until molten smooth.

13) Chipotle Cashew Crema

Smoked heat, balanced acids for satiety.
  • 1 cup soaked cashews
  • 1 chipotle in adobo
  • 1 tbsp lime juice, pinch salt
  • Water to thin
  1. Blend until creamy.

14) Baba Ghanoush

Roasted eggplant with tahini and lemon for fiber and flavor.
  • 2 cups roasted eggplant flesh
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 garlic clove, salt
  1. Blend or mash to a rustic dip.

15) White Bean Garlic Dip

Beans improve satiety and can lower post-meal glucose.
  • 1 can cannellini beans, rinsed
  • 1 tbsp lemon juice
  • 1 small garlic clove
  • 1 tsp rosemary, salt, pepper
  • 2–4 tbsp water
  1. Blend smooth.

16) Edamame Hummus

High protein and fiber, great texture.
  • 2 cups shelled edamame, thawed
  • 2 tbsp tahini
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger, salt
  • Water as needed
  1. Blend until fluffy.

17) Classic Hummus, Fiber Forward

Chickpeas, tahini, lemon, garlic. No oil needed.
  • 2 cups cooked chickpeas
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 garlic clove, salt
  • Aquafaba or water to whip
  1. Blend to cloud-smooth.

18) Pumpkin Seed Cilantro Dip

Pepitas add minerals and a creamy mouthfeel.
  • 3/4 cup pumpkin seeds
  • 1 cup cilantro
  • 1 tbsp lime juice
  • 1 small jalapeño, salt
  • Water as needed
  1. Blend to a bright green dip.

19) Sunflower Green Goddess

Sunflower seeds for budget friendly creaminess.
  • 3/4 cup sunflower seeds, soaked 20 min
  • 1/2 cup parsley and basil mix
  • 2 tbsp lemon juice
  • 1 small garlic clove, salt
  • Water to blend
  1. Blend until silky.

20) Herbed Coconut Yogurt Tzatziki

Coconut yogurt for tang without dairy.
  • 1 cup unsweetened coconut yogurt
  • 1/2 cup grated cucumber, squeezed dry
  • 1 tbsp lemon juice
  • 1 tbsp chopped dill
  • 1 small garlic clove, salt
  1. Stir and chill 30 minutes.

21) Gochujang Yogurt Sauce

Use a no-sugar gochujang or minimal added sugar version.
  • 1 cup coconut yogurt
  • 1–2 tsp gochujang
  • 1 tsp rice vinegar, pinch salt
  • Water to thin
  1. Whisk smooth.

22) Carrot Ginger Dressing

Fiber rich carrots, ginger heat, no oil.
  • 1 cup steamed carrot coins
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger
  • 1 tsp white miso, salt
  • Water to blend
  1. Blend silky.

23) Roasted Tomato Salsa

No sugar, just roasted depth.
  • 3 roasted tomatoes
  • 1/4 onion, charred
  • 1 jalapeño, charred
  • 2 tbsp lime juice, salt
  1. Pulse to desired chunkiness.

24) Tomatillo Salsa Verde

Bright acid helps glycemic response when paired with carbs.
  • 6 roasted tomatillos
  • 1/4 cup cilantro
  • 1/4 onion
  • 1 jalapeño, salt, lime juice
  1. Blend and chill.

25) Mango Lime Salsa, No Sugar

Use just-ripe mango, balance with lime and chili to keep portions modest.
  • 1 cup small dice mango
  • 2 tbsp lime juice
  • 2 tbsp red onion, minced
  • 1/2 jalapeño, minced
  • Salt, cilantro
  1. Stir and rest 10 minutes.

26) Cucumber Lime Chile Dip

Hydrating, crunchy, spicy, very low glycemic.
  • 2 cups chopped cucumber
  • 2 tbsp lime juice
  • 1 tsp chili powder
  • Salt, cilantro
  1. Pulse briefly for a scoopable texture.

27) Pepperoncini Mustard Dip

Vinegar from peppers adds tang without sugar.
  • 1/2 cup pepperoncini, drained
  • 2 tbsp Dijon mustard
  • 2 tbsp coconut yogurt
  • Salt, pepper
  1. Pulse to a thick relish.

28) Smoky No-Sugar BBQ Sauce

Tomato paste, smoke, and vinegar deliver classic flavor.
  • 3 tbsp tomato paste
  • 1 tbsp apple cider vinegar
  • 1 tsp smoked paprika, 1/4 tsp chili powder
  • 1/2 tsp garlic powder, salt
  • Water to desired thickness
  1. Whisk over low heat 3–4 min. Cool.

29) Clean Ketchup

No corn syrup. Monk fruit optional.
  • 3 tbsp tomato paste
  • 1 tbsp apple cider vinegar
  • 1/4 tsp onion powder, 1/4 tsp garlic powder
  • Pinch cinnamon, salt
  • Water to thin, optional 1–2 drops liquid monk fruit
  1. Whisk smooth and chill.

30) Mustard Maple Monk Fruit Dip

Sweetness without sugar spike.
  • 2 tbsp Dijon mustard
  • 1–2 tsp pure maple flavor + monk fruit drops to taste
  • 1 tbsp coconut yogurt
  1. Stir until creamy.

31) Coconut Peanut Satay

Protein and fats slow absorption. Choose no sugar peanut butter.
  • 1/3 cup natural peanut butter
  • 1/3 cup light coconut milk
  • 1 tsp lime juice
  • 1/2 tsp tamari, 1/4 tsp chili flakes
  • Water to thin
  1. Whisk smooth.

32) Almond Butter Satay

Almonds for magnesium and fiber.
  • 1/3 cup almond butter
  • 1/3 cup water
  • 1 tsp rice vinegar
  • 1 tsp tamari, pinch garlic powder
  1. Whisk until glossy.

33) Orange Miso Sesame

Citrus plus fermented miso for flavor intensity.
  • 1/3 cup fresh orange segments
  • 1 tsp white miso
  • 1 tsp rice vinegar
  • 1 tsp sesame seeds
  • Water as needed
  1. Blend to a pourable sauce.

34) Everyday Herb Vinaigrette

No oil needed. Vinegar and herbs carry flavor.
  • 3 tbsp apple cider vinegar
  • 2 tbsp water
  • 1 tsp Dijon mustard
  • 1 tsp maple flavor + monk fruit to taste
  • 1 tbsp minced parsley, salt, pepper
  1. Whisk vigorously.

35) Cauliflower Alfredo

Low glycemic creamy sauce without dairy or oil.
  • 3 cups steamed cauliflower florets
  • 2 tbsp nutritional yeast
  • 1 garlic clove
  • 1 tbsp lemon juice, salt, pepper
  • 1/2–1 cup veggie broth
  1. Blend very smooth.

36) Broccoli Stem Savory Dip

Reduce waste, increase fiber.
  • 2 cups steamed broccoli stems, chopped
  • 1/4 cup sunflower seeds
  • 1 tbsp lemon juice
  • 1 small garlic clove, salt
  • Water to blend
  1. Blend to a creamy spread.

37) Kimchi Scallion Dip

Fermented kick with probiotics. Choose a vegan kimchi.
  • 1 cup chopped kimchi, drained
  • 1/2 cup coconut yogurt
  • 2 tbsp chopped scallions
  1. Stir together. Chill 20 minutes.

38) Sauerkraut Dill Mustard

Kraut brine adds tang and probiotics.
  • 1/2 cup finely chopped sauerkraut
  • 1 tbsp Dijon mustard
  • 1 tbsp kraut brine
  • 1 tsp chopped dill
  1. Mix and adjust salt.

39) Cocoa Tahini Dessert Dip (Shakeology option)

High fiber dessert style dip without refined sugar.
  • 2 tbsp tahini
  • 2 tbsp unsweetened cocoa
  • 4–6 tbsp unsweetened coconut yogurt
  • Monk fruit to taste
  • Optional: 1 scoop Vegan Chocolate Shakeology
  1. Whisk until pudding creamy.

40) Lemon Cheesecake Yogurt Dip (Shakeology option)

Dessert dip that stays blood sugar friendly.
  • 1 cup unsweetened coconut yogurt
  • 2 tsp lemon zest + 1 tbsp juice
  • 1 tsp vanilla extract
  • Monk fruit to taste
  • Optional: 1 scoop Vegan Vanilla Shakeology
  1. Stir until fluffy and chill.

Want these dips to actually move your numbers in the morning and after meals? Pair them with the timing, training, and plate-building guidance in the Blood Sugar Reset Hub.

Tom
https://linktr.ee/metalpalace

Creamy Cashew Dill Dip

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This creamy cashew dill dip is plant based, blood sugar friendly, and outrageously tasty. It is smooth, tangy, and fresh, the kind of dip that makes you forget you are even eating vegetables. Best of all, it comes together fast with no soaking required.

If you love recipes that taste indulgent but keep your blood sugar steady, check out my always free 30 Day Blood Sugar Reset. It is full of practical, no nonsense ways to feel amazing again.

Prep: 5 to 10 min No soaking needed Yield: about 1½ cups

Ingredients

  • 1 cup raw cashews (unsoaked)
  • 1/2 cup water to blend, plus more by the tablespoon as needed
  • 2 tbsp fresh lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tbsp extra virgin olive oil (optional for a velvety finish)
  • 2 tbsp fresh dill, finely chopped (or 2 tsp dried dill)
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp sea salt to taste
  • 1/4 tsp black pepper
  • Optional: 1 tbsp chopped chives or parsley, 1/4 tsp smoked paprika

Instructions

  1. Blend cashews, water, lemon juice, apple cider vinegar, olive oil, onion powder, garlic powder, salt, and pepper until smooth and creamy. Use a high speed blender and add extra water by the tablespoon if it is too thick.
  2. Stir in dill and any optional herbs. Taste and adjust lemon, salt, or dill until it explodes with flavor.
  3. Chill for 30 minutes to let the flavors bloom and the dip firm slightly, though it is amazing straight from the blender.

Serve With

Try it with cucumber rounds, celery sticks, bell pepper strips, broccoli, or cauliflower florets. It also makes an incredible sandwich spread or wrap filler. Thin with a little water for a light salad drizzle.

Storage

Refrigerate in a sealed container for up to 4 days. If it thickens, stir in a teaspoon of water before serving.

Make it even more delicious

  • Add 1 tsp extra dried dill for a stronger punch.
  • Grate a small garlic clove into the blender for a sharper bite.
  • Whisk in 1 tsp Dijon for depth and brightness.
  • Finish with a squeeze of lemon and a pinch of flaky salt just before serving.

Creamy, herby, and tangy, this dip tastes like it belongs at a restaurant, not your blender. You will want to lick the spoon, and your veggies will thank you.

Tom
https://linktr.ee/metalpalace

SCIENTISTS DISCOVERED THE BEST TYPE OF EXERCISE FOR LONGEVITY (This Is It)

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Ever wonder what kind of exercise actually helps you live longer?
Not just burn calories. Not just get fit. I mean truly extend your life, sharpen your mind, and protect your blood sugar and heart at the same time.

A new large-scale study from the UK BioBank (2025) looked at heart-rate data from thousands of people wearing fitness trackers. What they discovered was wild.

For every 1 minute of vigorous exercise (the kind that gets you breathless, sweaty, and questioning why you started), you would need about:
🕒 4 minutes of moderate exercise, or
🕒 53 minutes of light activity, like walking, to get the same benefit.

For heart health and type 2 diabetes, the difference was even bigger. One minute of vigorous movement matched the benefits of 8 to 9 minutes of moderate effort or 73 to 94 minutes of light activity.

(Source: UK BioBank, 2025; Homer & Patrick, How to Train According to the Experts, 2024)

So what does this mean for the rest of us?
It means the most powerful longevity tool on earth is intensity.
Not hours of jogging on autopilot.
Not slow strolls while scrolling your phone.
Intensity.

You do not need to live in the gym. You just need to raise the bar once in a while. That 20-minute run that gets your heart pounding. That short burst of burpees or hill sprints. Those moments are literally training your body to live longer, stronger, and sharper.

Zone 2 training, the moderate stuff, still matters. It helps recovery, fat burning, and builds your aerobic base. But the real magic for longevity happens when you combine intensity, consistency, and recovery.

Here is the part I love most. Your body does not care if your “vigorous” moment happens in a fancy gym or your living room. It could be sprinting up your driveway, shadowboxing, dancing like nobody is watching, or doing push-ups during commercials. What matters is getting your heart rate up and your spirit alive.

🧠 Your brain gets clearer.
❤️ Your heart gets stronger.
💪 Your metabolism becomes more flexible.
And your confidence grows right along with it.

If this got you thinking, drop a 💥 in the comments.
What is your version of vigorous?
Share the creative ways you plan to move your body like your life depends on it, because it kind of does.

Let’s make movement contagious.
Let’s make longevity normal.

If you’re curious how to tie this kind of exercise into a full lifestyle that helps your blood sugar, energy, and metabolism all work together again, I put everything I know in one place on my site. It’s a free resource that covers nutrition, movement, and real-world protocols that helped me rebuild my own health. You can explore it here: tombirkenmeyer.com

Tom
https://linktr.ee/metalpalace

The Real Power Isn’t in Outsmarting People, It’s in Out-Caring Them

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How About We Stop Trying to Get One Over on Each Other?

Somewhere along the line, “outsmarting” people became a badge of honor. We started treating manipulation like intelligence, deceit like strategy, and greed like ambition.

But what if the real power isn’t in outsmarting each other,
it’s in out-caring each other?

Scamming someone might give you a short-term win, but integrity gives you peace. And peace is something you can’t buy, fake, or steal. It’s earned through how you live, not what you take.

We’ve built a culture where too many people think the game is to get ahead by stepping on whoever’s next to them.

The irony? The people who actually get ahead and stay there are the ones who lift others up while climbing.

That’s the kind of energy I live by.

I don’t need to get one over on anyone.

My 30-Day Blood Sugar Reset is free, and it’s always going to be free. Leave your credit card in your wallet.

Because when something genuinely helps people, you don’t need tricks or pressure. You just share it and let people decide for themselves. I live by this regardless of if I’ve created something I am selling or giving it away for free.

If you want to subscribe to my blood sugar reset, I’ll drop the link in the first comment. It’s free (always going to be free), it’s safe, and it’s effective.

The world doesn’t need more people hustling each other.
It needs more people healing each other.

Start there.

Tom
https://linktr.ee/metalpalace

It’s Not Politics. It’s Evil. Call It ‘Policy’ and Watch the World Stop Caring

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If kidnapping, trafficking, and assaulting children weren’t stamped with the label “politics,” the world would explode with outrage.

But call it “policy,” and suddenly the screams go unheard.

The empathy switch flips off. People scroll past human suffering like it’s a debate topic instead of a crime scene with actual victims

That moral numbness is the rot that keeps these atrocities alive.

ICE has arrested and violently brutalized children, adults, including minors with autism, without even notifying their parents. One 15 year old boy with the mind of a 4 year old was detained for days. Imagine being that parent, sick with dread, wondering if your child is alive, unable to get answers because the agents refuse to identify themselves.

ICE agents have also arrested American citizens, peaceful non citizens, U.S. military veterans, and journalists, all people protected under the Constitution. They’ve been beaten, detained, kidnapped, trafficed, and silenced for doing nothing more than existing, reporting, or peacefully protesting.

Agents hide their faces. They don’t give names or badge numbers. They violate the Constitution daily and operate outside the law. In many cases, people show valid identification and proof of citizenship, and still, they’re dragged away anyway.

And now, Trump’s administration is giving government agencies unlimited power to do whatever the hell they want, not against criminals but against innocent, peaceful citizens who simply disagree. That is the opposite of patriotism. It is an assault on the very Constitution they claim to love. It is moral rot in its purest form.

Giving a government agency unlimited power to do whatever the hell they want to whoever they want is moral rot. It’s not ok. It’s wildly illegal, it’s outside of the Constitution, and anyone who believes that is even slightly permissible does not deserve a seat at the table and should never be heard on anything, ever again.

And the Trump administration knows.
They have always known.
They keep it going anyway.

ICE under Trump’s leadership knowingly employed men openly displaying swastika tattoos, literal Nazis, and allowed them to carry out violent, unconstitutional orders. The administration could have purged them. Instead, they protected them. That is not ignorance. That is intent.

If you support Trump, knowing this, you are supporting Nazis, kidnapping, human trafficking, child abuse, and torture. You cannot hide behind ignorance anymore. They know. You know. And you endorse it when you continue to cheer them on and vote them into office.

At some point, we must do more than express moral outrage. We must pursue accountability.
Every ICE agent and law enforcement officer who gave or followed illegal, unconstitutional orders must be retroactively investigated, criminally charged, and prosecuted. They still deserve the due process they denied their victims.

How mentally twisted do you have to be to wave an American flag while tearing up the Constitution it stands for?

This post is not written for Trump supporters.
They are far beyond reach, morally stunted, numb to suffering, incapable of basic empathy. Trying to reason with them is like trying to teach ethics to a sociopath. There is nothing to relate to.

This is written for everyone else, for decent people who have been lulled into silence, told to “stop making everything political.” If we removed the word “politics” and just called these crimes what they are, kidnapping, human trafficking, child abuse, assault, fascism, genocide, those same people would be enraged and ready to act.

So let’s stop pretending this is politics.
It is evil. Plain and simple.

We, the moral majority, wildly outnumber them.
If we organize and refuse to normalize cruelty, we can stop this.

But time is not on our side because when fascism goes unchallenged, it spreads. And they are no longer just targeting immigrants or journalists. They are targeting anyone who disagrees. That means none of us are safe.

And here is the bitter irony: even some Trump supporters have learned this the hard way. There have been real cases where they have been unlawfully arrested or detained, completely dumbfounded because they believed that once they told ICE they voted for Trump, they would be released. They weren’t. The agents do not care who you voted for; they will round you up anyway. Authoritarian power devours everything in its path. The tragedy is that Trump supporters are too far gone to comprehend this. They are genuinely shocked when the monster they built finally bites them. It is pathetic, but it is also the proof that engaging them is a complete waste of time. You cannot reason with moral decay.

This is the line.
Human dignity is non negotiable.
If your “politics” allow for fascism, kidnapping, human trafficking, child abuse, or genocide, you have forfeited your right to be heard.

Speak up. Organize. Demand justice.
Because silence is not neutrality. It is surrender.

The answer is not to “meet in the middle.” You don’t compromise with fascists. You don’t “find common ground” with people who defend the genocide in gaza, child abuse, or state-sanctioned violence. You cut them off from the table and make sure they never hold power again.

If you can be enraged about violence when it’s convenient, but go silent when it’s tied to your politics, you’re no better than the ones committing it.

This isn’t about left or right. It’s about basic human dignity. It’s about not turning away when others are being kidnapped, bombed, or brutalized.

If we could agree on that baseline, the rest would be easy. But until then, if your “politics” allow for the suffering of innocent people, you’ve forfeited your right to be heard.

Tom
https://linktr.ee/metalpalace

Guided Meditations with Tom

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Three voice guided sessions to help you breathe, let go, and reconnect. Listen with headphones if you can. Go slow. Let your breath lead the way.

Sunrise Reset Evening Release Inner Stillness

Sunrise Reset

A gentle breath and grounding practice to begin again, any time of day.

Use this when you want a fresh start. Breathe in calm. Breathe out tension. Let your body remember how to settle and restore.

Evening Release

Let go of the weight of the day and invite real rest.

Best before bed or anytime you feel overloaded. Simple breath cues and warm imagery to soften the edges and ease you into sleep.

Inner Stillness

Create a feeling of safety inside your body and listen to your inner wisdom.

Use this when you need emotional calm and clarity. A heart centered practice to reconnect and feel whole.

These meditations are part of a bigger library of free health resources on my site. You will find simple recipes, movement practices, and deeper guides to help you build real metabolic flexibility and feel like yourself again.

Explore more here: 30 Day Blood Sugar Reset and the Blood Sugar Reset Hub.

I update often with no cost options so anyone can start. If these sessions helped you, the best way to support the work is to share this page with a friend who could use a few minutes of calm.

Thank you for practicing. Be well.

Tom
https://linktr.ee/metalpalace

How About We Stop Trying to Get One Over on Each Other?

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Somewhere along the line, “outsmarting” people became a badge of honor. We started treating manipulation like intelligence, deceit like strategy, and greed like ambition.

But what if the real power isn’t in outsmarting each other,

it’s in out-caring each other?

Scamming someone might give you a short-term win, but integrity gives you peace. And peace is something you can’t buy, fake, or steal. It’s earned through how you live, not what you take.

We’ve built a culture where too many people think the game is to get ahead by stepping on whoever’s next to them.

The irony? The people who actually get ahead and stay there are the ones who lift others up while climbing.

That’s the kind of energy I live by.

I don’t need to get one over on anyone.

My 30-Day Blood Sugar Reset is free, and it’s always going to be free. Leave your credit card in your wallet.

Because when something genuinely helps people, you don’t need tricks or pressure. You just share it and let people decide for themselves. I live by this regardless of if I’ve created something I am selling or giving it away for free.

If you want to subscribe to my blood sugar reset, I’ll drop the link in the first comment. It’s free (always going to be free), it’s safe, and it’s effective.

The world doesn’t need more people hustling each other.

It needs more people healing each other.

Start there.

Tom
https://linktr.ee/metalpalace

How Just Three Minutes of Effort a Day Can Cut Heart Disease and Cancer Risk in Half

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Yes, just 3 minutes.

In large wearable device studies (UK Biobank), non-exercisers who squeezed in 3 short bursts (1–2 minutes each) of vigorous intermittent lifestyle activity (VILPA) daily had 38–40% lower all-cause and cancer mortality, and about 48% lower cardiovascular mortality (Stamatakis et al., 2022, Nature Medicine).

A systematic review and meta-analysis of “exercise snacks” shows that these tiny bursts, when sprinkled into your day, boost VO₂max, lower LDL and total cholesterol, and improve cardiometabolic health (Wan et al., 2025, Scandinavian Journal of Medicine & Science in Sports).

Here’s what that actually looks like in real life:

  • Sprint up stairs
  • Do squats, burpees, or high knees
  • Walk fast 30–60 seconds, rest, repeat
  • Do it around meals (before or after)

Even if you already exercise, sitting for hours still drags down your health. Those 2–3 minute resets every hour restore blood flow, improve mood, and sharpen focus.

This is the foundation of my 30-Day Blood Sugar Reset using micro-bursts of effort, smart nutrition, and sustainable habits to transform energy, metabolism, and longevity. If you lean into it, you’ll feel the difference.

Tom
https://linktr.ee/metalpalace

14 Days. 10 Minutes. Treadmill Protocol to Crush Blood Sugar and Build Metabolic Flexibility

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Blood Sugar, Insulin Sensitivity, Metabolic Flexibility

14 Days. 10 Minutes. Treadmill Protocol to Crush Blood Sugar and Build Metabolic Flexibility

Short, science-backed sessions that drive glucose into muscle, wake up insulin receptors, and teach your metabolism to switch fuels on command.

Beginner friendly Advanced approved No fluff

Choose Your Effort Level Today

Pick the lane that fits how you feel. Keep form crisp. Quality beats ego.

Level Run Pace or Speed Incline Hike Recovery
Starter Jog 5.0–6.0 mph or brisk walk 3.5–4.0 mph at 6–8% incline Walk 2.8–3.5 mph
Intermediate 7.0–8.5 mph strides or steady run 4.0–4.5 mph at 10–12% incline Walk or jog 3.5–5.5 mph
Advanced 9.5–12.0 mph sprints or threshold 4.5–5.0 mph at 12–15% incline Walk or jog 3.5–6.0 mph
How to scale: keep work and rest times the same. Adjust speed or incline to match your level. If form degrades, dial it back and finish clean.

Why 10 Minutes Moves Your Numbers

Glucose disposal: hard contractions pull glucose into muscle with and without insulin. That drops blood sugar during the workout and improves sensitivity after.

Insulin receptor wake up: intensity pulses increase GLUT4 translocation and receptor responsiveness which helps your pancreas do less work for the same effect.

Metabolic flexibility: alternating bursts and recoveries trains your mitochondria to use both carbs and fats efficiently. You become the person who handles pizza nights and still wakes up with steady fasting numbers.

Best timing: morning fasted or at least 3 hours after a meal. Hydrate with a pinch of mineral salt if needed.

Workout 1: Sprint Intervals

Glucose hammer
  • Warm up 1 minute easy jog 6.0–7.0 mph
  • Repeat 6 to 8 rounds: 20 seconds sprint 9.5–12.0 mph + 40 seconds walk 3.5–4.5 mph
  • Cool down 1 minute jog then walk off

Scale by speed. Keep posture tall, core braced, foot strike under hips.

Workout 2: Incline Power Hike

Posterior chain, low impact
  • Warm up 1 minute jog 6.0 mph at 0% incline
  • Repeat 4 to 5 rounds: 2 minutes hike 4.0–4.8 mph at 10–13% + 1 minute jog 6.5–7.0 mph at 1%
  • Cool down 1 minute walk

If you do not jog, walk the recovery at 3.0–3.5 mph and drop the incline 2 to 3% between rounds.

Workout 3: Lactate Threshold Shock

Metabolic switch
  • Warm up 2 minutes at 6.5–7.0 mph
  • Repeat 2 rounds: 4 to 6 minutes at 9.0–10.0 mph + 1 minute jog 5.0–6.0 mph
  • Cool down 1 minute easy

Keep breathing steady. You should speak only short phrases during the work block.

Your 14 Day, 10 Minute Plan

  1. Day 1 Sprint Intervals 6×20 on 40 off
  2. Day 2 Incline Power Hike 4x [2 min hike + 1 min jog]
  3. Day 3 Recovery jog 8 min at 6–7 mph then 4x 10 second strides
  4. Day 4 Threshold Shock 2x [4 min at 9.5–10 mph + 1 min jog]
  5. Day 5 Brisk walk 10 minutes at 3.5–4.0 mph, 4% incline
  6. Day 6 Sprint Intervals 7×20 on 40 off
  7. Day 7 Incline Power Hike 4x [2.5 min hike at 12% + 1 min jog]
  8. Day 8 Threshold Shock 2x [5 min at 9.5–10 mph + 1 min jog]
  9. Day 9 Recovery jog 7 min at 6 mph then 5x 10 second strides
  10. Day 10 Sprint Intervals 8×20 on 40 off
  11. Day 11 Incline Power Hike 5x [2 min at 12–13% + 1 min jog]
  12. Day 12 Brisk walk 10 minutes at 4 mph, 5% incline
  13. Day 13 Threshold Shock 2x [6 min at 9.5 mph + 1 min jog]
  14. Day 14 Combo: 4x sprints 20 on 40 off then 2x [2 min hike + 1 min jog]
Progression next round: increase one variable only. Add one sprint, raise incline 1 to 2%, or nudge pace .2 to .3 mph.

Get a full free 30 Day Reset to support these workouts

People in my community use this plan with the free program to restore insulin sensitivity, stabilize energy, and feel like themselves again. No paywall. Just real help.

Start the Free 30 Day Blood Sugar Reset Browse the Blood Sugar Reset Hub

If this helps you, share it with someone you care about. Be the hero who brings real tools to your family and friends.

Tip: bookmark this page and track your next 14 days in your notes app. Consistency wins.

Form and Safety Checklist

  • Posture tall, eyes forward, ribs down, slight forward lean from ankles.
  • Foot strike under hips. Shorten steps as speed rises.
  • If you cannot keep clean form, lower pace or incline and finish strong.
  • If you use a home treadmill, learn the safety clip and step-off drill first.
  • If you have medical conditions, talk with your clinician before high intensity work.

Tom
https://linktr.ee/metalpalace

sometimes love isn’t enough

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We grow up on stories that tell us love conquers all. Fairytales, movies, songs… they all whisper the same thing: if you’re in love, everything else will magically fall into place. But then real life shows up, slams its boots on the table, and says, “Cute theory. Let’s see how that works out when the rent is late, trust is broken, or dreams don’t line up.

“Sometimes love isn’t enough. Two people can be madly in love and still be wildly incompatible. You can love someone so much that it feels like oxygen, and still suffocate inside the relationship. You can share soul-shaking passion and still fall apart over the daily grind of values, communication, or ambition.

Here’s the dark twist no one likes to admit: sometimes people weaponize love. “If you love me, you’ll stay.” “If you love me, you’ll change.” As if love is supposed to be a magic eraser for abuse, betrayal, or fundamental misalignment. Spoiler alert, it’s not.

So here’s the question I want to throw out to you:

If love isn’t always enough… what is? Trust? Respect? Shared purpose? The ability to laugh at the same stupid jokes? Or is the truth much darker, that sometimes nothing is enough, no matter how hard you try?

Let’s hear it. This one matters. Don’t hold back.

Tom
https://linktr.ee/metalpalace

We Do Not Consent to Living With Needless Gun Deaths

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Sometimes the loudest voices shouting about “freedom” and “life” are the very ones cheapening both.

Charlie Kirk built his brand telling America that innocent deaths by gun violence are acceptable sacrifices to protect his interpretation of the Second Amendment. Now he himself has been killed by a gun, and the irony is as tragic as it is grotesque.

Let me be clear: I do not celebrate his death. Violence is never acceptable outside of true self-defense. I’m disgusted by anyone who cheers it. But I’m even more disgusted by those who claim to love life while defending policies that guarantee the violent deaths of our neighbors, including children who haven’t even had the chance to vote yet. Being Pro-Life Means Refusing to Die for Someone Else’s Gun Fetish

The Second Amendment is one sentence. Ten seconds to read (even if you read slowly). It calls for regulation, the only amendment that does. Yet Kirk and his followers twist it into a blank check for chaos, calling themselves “patriots” while undermining the very freedom and security that makes America possible.

And here is the truth that cannot be ignored. The rest of us do not want to live in a country where innocent people are murdered needlessly. We do not consent to having violent death forced onto our families and communities. Kirk and his followers may be comfortable with that fate, but they have no right to force it on the rest of us. The arrogance, the deadly narcissism, and the raw temerity it takes to impose that philosophy is not only immoral, it is profoundly un-American.

You cannot have family values if families are being ripped apart by bullets. You cannot have self-actualization if your life is cut short in a classroom or grocery store.You cannot be pro-life while excusing daily gun deaths as acceptable collateral damage.

I want Charlie Kirk’s followers to live long, healthy lives. But I also want their deadly influence over public policy gone. And the peaceful way we make that happen is simple: we show up in primaries, nominate anti-violence candidates who refuse corporate money, and finally give ourselves someone worth voting for, not just the lesser of two evils.

So I’ll ask you directly:

What’s one concrete step you’re willing to take this primary season to stop putting power in the hands of people who think innocent deaths are “acceptable”?

What would you ask every candidate about guns, freedom, and the value of human life if you had them in front of you?

Drop your thoughts below. Let’s make this the conversation they can’t ignore.

Tom
https://linktr.ee/metalpalace

The Secret Weapon: Type A Drive With a Type B Vibe

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Most people think you’re either Type A or Type B. High-strung, competitive, achievement-obsessed. Or laid-back, go-with-the-flow, easy company.

But what happens when you fuse the two?

That’s where the magic lives: a Type A personality wrapped in a Type B social demeanor.

Inside: The Relentless Engine

At the core sits the Type A engine. The part that’s disciplined. Goal-driven. Competitive, not with other people, but with yesterday’s version of you. You wake up thinking in checklists. You hate wasted potential. You see the gap between where you are and where you could be and you’re wired to close it.

Type A is why you set impossible goals. Why you don’t just want progress, you demand it. Why you can outwork, outlast, and outthink most people in the room without ever saying a word about it.

Outside: The Easygoing Face

But socially? You wear Type B. You’re calm. You don’t come off as aggressive or abrasive. You let people speak. You don’t need to dominate the room because you know you’re already dominating your own inner game.

While other Type A personalities grind themselves into dust and alienate everyone around them, you look like you’re just cruising. People trust you, relax around you, and even underestimate you.

That’s not a weakness. That’s a weapon.

Why It Works

1. People like being around you. Nobody wants to hang out with a stress tornado. You bring achievement energy without the tension.

2. You play the long game. While others burn out sprinting, you can sustain the pace because your outer demeanor keeps stress from eating you alive.

3. You disarm competition. You’re underestimated until the results hit the table. Then everyone realizes you weren’t “easygoing,” you were silently lethal.

The Balance Most Never Find

Pure Type A can achieve fast but often crashes. Pure Type B can live light but often drifts.

The fusion, Type A inside Type B outside, is the balance most people never master. It’s ambition without anxiety. Hustle without hostility. Power without poison.

It’s the secret to building not just results but relationships, not just momentum but longevity.

Final Thought

If you’re wired like this, don’t water it down. Lean into the drive. Guard the calm. Protect the balance.

Because a Type A personality with a Type B social demeanor isn’t just a rare combo. It’s a competitive edge.

And if you’re serious about applying that edge to your health, check out my 30-Day Blood Sugar Reset. It’s where Type A focus meets Type B balance for real results that last.

Tom
https://linktr.ee/metalpalace

7 Things I Thought Were Helping Me (But Were Secretly Holding Me Back in Life, Health, and Success)

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Sometimes I look back and realize it wasn’t laziness holding me back. It was a lack of clarity.

I was working hard in the wrong direction. You can sprint full speed and still end up nowhere if the map is wrong.

And then there were the things I thought were helping me that were actually wrecking me.

I thought saying yes to everyone made me a good person. It only drained me and left nothing for what actually mattered.

I thought being busy meant being productive. All it really meant was being distracted.

I thought success was about doing as much as possible. The truth is it’s about doing the right few things consistently.

I thought I had to keep every old friendship alive. In reality, the healthiest move was letting some people fade into the past where they belonged.

I thought multitasking made me efficient. It only made me half present everywhere.

I thought happiness was something you achieve someday. I see now it’s about what you let yourself enjoy right now.

Life feels lighter when you stop working against yourself.

So here’s a question.

What’s one thing you used to swear by—health, success, happiness, whatever—that you later realized was holding you back?

Tom
https://linktr.ee/metalpalace

Violence Is Not a Political Opinion. It’s a Disease We Must End Together.

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Every time violence erupts in our country, we see the same pattern. One act of bloodshed sparks calls for more bloodshed. One violent crime triggers another violent response. Revenge piles on revenge until the original tragedy is buried under new ones.

We have seen it again. A man is killed, and before the truth is even known, loud voices rush to call for retribution, punishment, and more death. Then, when the facts change, those same voices suddenly soften, excuse, or explain away the violence.

This cycle, this reflex to answer violence with more violence, is tearing us apart. It is not strength. It is not patriotism. It is not justice. It is simply violence breeding more violence.

The reality is clear, and it is backed by data. In 2022, 98% of politically motivated murders were linked to right-wing extremists (Anti-Defamation League, Murder and Extremism in the United States in 2022, Feb. 2023). Over the last decade, right-wing extremists have been responsible for the majority of extremist-related killings in the United States (Center for Strategic and International Studies, Seth G. Jones, The Escalating Terrorism Problem in the United States, June 2020). Over the past 10 years, right-wing extremists were responsible for 76% of extremist-related killings in the U.S. (The Guardian, Lois Beckett, Jan 23, 2020).

One side of the political aisle is dominated by leaders and influencers who normalize threats, joke about violence, or even call for it outright. The other side is not. That imbalance matters, because when violence is excused, minimized, or celebrated, more violence follows.

We see that imbalance again right now. In the immediate aftermath of this tragedy, before the facts were even known, prominent right-wing politicians and media figures rushed to call for violence, death, destruction, and even investigations of their political enemies. When it was revealed that the gunman was not a Democrat but a right-wing Trump supporter, the tune suddenly changed from calls for war to claims that the shooter was simply a troubled young man. Even Utah’s Governor, Spencer Cox, has publicly called for the death penalty, while Utah’s Attorney General has not yet made a decision. That means yet another prominent Republican is calling for more death, more violence, and more escalation. At the same time, there are zero Democrats, zero liberals, and zero prominent figures on the left celebrating the murder of Charlie or calling for revenge. On the Republican side of the political aisle, there are countless prominent voices calling for more violence, for war, for more death, and for more destruction, indirectly when they are not doing it directly, including from our current feckless president. This is exactly the problem. Violence on top of violence, justified by power and politics, keeps us trapped in an endless downward spiral.

Let us be clear. No one deserves to be shot. Not even those who spend their lives spreading messages many of us find hateful. A bullet does not redeem words, it only deepens wounds and gives cover to hypocrisy. Refusing to name the truth, that most of this political bloodshed is coming from one side, is dangerous. We cannot pretend it is “just politics” when people are killed. Supporting violence is not a legitimate difference of opinion. It is moral rot.

We need to make a collective decision as a country to reject violence in all its forms, not just when it is politically convenient. We need to stop excusing violent rhetoric simply because it comes from our side. We need to stop nominating and electing leaders who continue to fuel violence without accountability. We need to stand together in demanding peace, dignity, and equality for every American including LGTBQ+ and immigrants.

Violence will not save us. It will only bury us. If we want to heal, if we want to build a country worth living in, we must collectively and unanimously end the cycle now.

Your turn: What do you think it will take for us, as a country, to stop adding violence on top of violence? Share your thoughts in the comments. If this message resonates, share it forward. Someone on your timeline might need to hear it today.

Tom
https://linktr.ee/metalpalace

How to Drink Alcohol Without Wrecking Your Blood Sugar (Step-by-Step Protocol)

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How to enjoy a drink without wrecking your metabolic goals. If you plan to indulge, you can do it in a way that minimizes blood sugar swings and hangovers.

Important: If you are still working on restoring your insulin sensitivity with my 30 Day Blood Sugar Reset, save this drinking protocol for later. The best move is to go alcohol free until your metabolism is strong again, then use these strategies for the occasional night out.

Explore the Free 30 Day Blood Sugar Reset

Quick Navigation

Why Alcohol Is Tricky for Blood Sugar

  • Acute effect: Your liver prioritizes metabolizing alcohol, which can temporarily lower blood sugar by delaying glucose release.
  • Delayed effect: Carbs from beer or sweet mixers can spike glucose, then drop later as the liver catches up.
  • Insulin sensitivity: Alcohol can blunt insulin signaling short term and interfere with workout recovery.

Even with perfect execution, alcohol is still a stressor. This protocol is for occasional use once your body has rebuilt its metabolic resilience.

Core Principles

1) Choose Smarter Alcohol

  • Best: Brut IPA, dry red or white wine, or spirits (vodka, tequila, whiskey) with soda water and lime.
  • Okay: Light beers, low sugar seltzers.
  • Avoid: Sweet cocktails, sugary mixers, heavy lagers, ciders, dessert wines.

✅ Pair your drinks with supportive nutrients. I often use my Ultimate Supplement Stack for Blood Sugar Control and Metabolic Resilience to give my body extra support on nights I plan to drink.

2) Control the Pace

As a rule of thumb, keep it to about one drink per hour. Sipping slowly is far better than trying to catch up later.

3) Buffer with Food

Fiber plus protein plus healthy fats slow absorption. Think zucchini and greens, beans or lentils, avocado, chia, or psyllium.

4) Hydrate on Purpose

Water does not cancel carbs already in your blood, but it does slow your drinking and supports your liver. Alternate each drink with 8 to 12 ounces of water.

5) Move a Little

After your last drink, take a 10 to 20 minute walk or do a short bodyweight circuit like squats, push ups, or planks to help manage blood sugar.

6) Cut Off Before Bed

Stop drinking at least 3 hours before sleep to reduce overnight highs and lows and protect your rest.

One Night Blueprint (Example Schedule)

  1. 6:30 PM Pre-drink meal: zucchini with lentils and avocado or a low GI smoothie.
  2. 7:00 PM Drink #1: Brut IPA or vodka soda.
  3. 7:15 PM Water: 8 to 12 ounces.
  4. 7:30 PM Socialize: sip slowly and pace yourself.
  5. 8:00 PM Drink #2: if you still want it.
  6. 8:15 PM Smoothie or Water: alternate with a low GI smoothie or water.
  7. 8:30 PM Move: light walk or stretch.
  8. 9:30 PM Last drink (optional): finish with a smarter choice.
  9. 9:45 PM Water: a tall glass.
  10. 10:00 PM Done: give yourself 3 or more hours before sleep.

Does water stop spikes?

No, water does not cancel carbs already in your blood. It helps you pace your drinking, supports hydration, and reduces next day misery.

Is beer ever okay?

Choose brut or lighter, drier styles if you choose beer at all. Pace matters more than the brand label.

Best timing for food?

Before the first drink and small amounts alongside. Fiber plus protein plus healthy fat slows glucose absorption.

Night of movement?

Ten to twenty minutes of easy walking after your last drink is a powerful and underused lever for keeping glucose steady.

Can supplements help?

They are not a free pass, but the right nutrients can support your body while it processes alcohol. My go to is the Ultimate Supplement Stack for Blood Sugar Control and Metabolic Resilience. I use it as part of my routine once my blood sugar stability is back on track after a reset.

A Friendly Invitation

If you are serious about reclaiming your health, the best move is to build your foundation first. Alcohol can wait until you reset your body. Once your metabolism is resilient again, you can use this protocol as a tool for those occasional nights out.

👉 For extra support, check out my Ultimate Supplement Stack for Blood Sugar Control and Metabolic Resilience. It is a free guide I put together to help you stack nutrients that support stable energy and blood sugar.

This is not about drinking often. It is about knowing how to minimize the downside if you do choose to enjoy a drink now and then.

Tom
https://linktr.ee/metalpalace

Two Plant-Based Pizzas That Reset Blood Sugar: One Strict, One With a Little Wiggle Room

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Pizza isn’t the enemy, random insulin spikes are. These two variations keep the flavor while protecting metabolic flexibility. Version A is aggressively strict for reset phases. Version B gives you a hair of wiggle room while staying disciplined.

No animal products • No added oils in cooking • Fiber‑forward • Whole‑food ingredients • Made for aggressive goals

Join the 30‑Day Blood Sugar Reset

Why These Pizzas Work for Insulin Sensitivity

Ultra‑high fiber Minimal glycemic load Oil‑free cooking Phytonutrient density Satiety without spikes

Translation: better glucose disposal, fewer crashes, more consistency for fasting numbers and long term metabolic freedom.

Version A; Aggressive Reset Pizza (No‑Wiggle)

Completely oil‑free • Low net carbs • Heavy on non‑starchy veg • 100% plant‑based

Crust (1 medium)

  • 1 cup blanched almond flour
  • 2 tbsp ground flaxseed
  • 1/2 cup cauliflower rice, lightly steamed & squeezed dry
  • 1/2 tsp aluminum‑free baking powder
  • 1/2 tsp mineral salt
  • 2-3 tbsp water, as needed
  1. Heat oven to 375°F (190°C). Line a sheet with parchment.
  2. Mix dry ingredients, fold in cauliflower, add water to form a soft dough.
  3. Press into a thin round (about 10–11″). Par‑bake 15 minutes.

Sauce (oil‑free)

  • 1 cup no‑salt‑added crushed tomatoes
  • 1 clove garlic, minced
  • 1 tsp oregano, 1/2 tsp smoked paprika
  • Optional: pinch cayenne
  1. Simmer 5 minutes to bloom spices. Spread thinly on crust.

Toppings

  • Sliced zucchini, mushrooms, onions, bell peppers
  • Handful chopped spinach or kale
  • Fresh basil after baking
  • Nutritional yeast (cheesy flavor), optional
  • Optional sprinkle of hemp hearts for protein
  1. Bake topped pizza at 375°F for 10-12 minutes until edges set.
  2. Rest 3 minutes; add basil; slice into 6-8.
Coach’s note: Keep sauce thin and toppings generous. Volume from non‑starchy veg = satisfaction without a glucose cliff.

Version B; Reasonably Strict Pizza (Small Wiggle Room)

Still plant‑based • Sprouted ancient grain crust • Optional minimal cashew cheese • Oil‑free cooking

Crust (1 medium)

  • 1 cup sprouted spelt or sprouted whole‑wheat flour
  • 1/4 cup ground flaxseed
  • 1/2 tsp baking powder
  • 1/2 tsp mineral salt
  • ~3/4 cup warm water (as needed)
  1. Heat oven to 400°F (204°C). Mix dry; add water; knead briefly.
  2. Rest dough 30 minutes. Roll thin; par‑bake 8–10 minutes.

Sauce

  • Same as Version A, plus 1 roasted red pepper blended in (optional natural sweetness)

Toppings

  • Same vegetables as Version A
  • Optional: 1/4–1/2 cup minimally processed cashew‑based plant mozzarella (no coconut oil)
  • Optional: a few artichoke hearts (packed in water)
  • Optional: thin roasted sweet potato rounds for slow‑burn carbs
  1. Bake topped pizza at 400°F for 12 minutes or until edges crisp.
  2. Cool briefly; slice; enjoy.
Dial the wiggle precisely: Keep plant cheese to a light scatter, not a blanket. If using sweet potato, keep slices thin and portioned.

Make It Yours (Without Breaking the Reset)

  • Spice lever: oregano, basil, thyme, chili flakes; unlimited.
  • Protein lever: hemp hearts or finely crumbled baked tofu (no oil).
  • Volume lever: pile on mushrooms & greens; they tame hunger without spikes.
  • Timing: Best eaten earlier in the day or post‑training for superior glucose disposal.

If you’re deep in a reset, default to Version A. When you’ve earned a touch of flexibility, rotate Version B strategically.

Get the Full 30‑Day Blood Sugar Reset

Disclaimer: This is personal experience and educational content, not medical advice. Consult your licensed healthcare provider for medical guidance.

Tom
https://linktr.ee/metalpalace

Psyllium Husk Smoothies for Blood Sugar Control

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Low GI, plant-based, fiber forward blends designed to slow glucose absorption, improve satiety, and support insulin sensitivity without the sugary fillers.

How to use psyllium like a pro:
  • Dose: 1-2 Tbsp psyllium husk powder per smoothie. If you’re new, start with 1 Tbsp; if you want it thick, go 2 Tbsp.
  • Sequence: Blend everything first, then add psyllium and pulse briefly. Drink immediately, it gels fast.
  • Hydration: Follow with a glass of water. Soluble fiber pulls water into the gut (that’s part of how it flattens glucose spikes).
  • Timing with meds/supplements: Separate psyllium from medications/supps by 2 hours to avoid absorption interference.

Psyllium Husk Gut-Reset Smoothie

Thick, pudding-level fiber for slow glucose entry and deep satiety.

Ingredients (1 serving)

  • 12-16 oz cold filtered water
  • 1-2 Tbsp psyllium husk powder
  • 1 cup unsweetened almond milk
  • ½ cup frozen zucchini cubes
  • ½ cup frozen blueberries
  • 1 Tbsp ground flaxseed or chia seed
  • 1 scoop unsweetened plant protein (vanilla works great)
  • ½ tsp Ceylon cinnamon
  • Optional: squeeze of lemon; a few drops stevia/monk fruit

Instructions

  1. Blend everything except psyllium until smooth.
  2. Add psyllium; pulse 3-5 seconds. Drink immediately. Thin with water if needed.

Why it works: Psyllium + flax/chia form a viscous gel that slows gastric emptying and glucose absorption, while protein and cinnamon support post-prandial control and satiety.

Green Insulin-Sensitizer Shake

Leafy greens + psyllium + acids for a crisp, low-GI blend.

Ingredients (1 serving)

  • 14 oz cold water
  • 1–2 Tbsp psyllium husk powder
  • 1 cup unsweetened almond milk
  • 1 cup spinach (packed)
  • ½ cup cucumber, chopped
  • ½ small avocado (about 50 g)
  • ½ lemon, juiced
  • ½ tsp Ceylon cinnamon
  • 1 scoop unflavored/vanilla plant protein
  • Optional: fresh mint; pinch sea salt

Instructions

  1. Blend all except psyllium until silky.
  2. Add psyllium; quick pulse. Drink right away.

Why it works: Greens add potassium, magnesium, and polyphenols. Avocado’s fat slows gastric emptying. Lemon brightens and can reduce bitterness without sugar. Psyllium does the glucose-blunting heavy lifting.

Cocoa-Cinnamon “Crave Control” Smoothie

Dessert vibes, strict macros: unsweetened cocoa, fiber, protein.

Ingredients (1 serving)

  • 12 oz water + ½ cup unsweetened almond milk
  • 1–2 Tbsp psyllium husk powder
  • 1 Tbsp unsweetened cocoa powder
  • 1 Tbsp ground flaxseed
  • 1 scoop chocolate or vanilla unsweetened plant protein
  • ½ tsp Ceylon cinnamon + tiny pinch vanilla extract
  • Ice as desired; optional stevia/monk fruit to taste

Instructions

  1. Blend all except psyllium until smooth.
  2. Add psyllium; pulse briefly. Drink immediately.

Why it works: Cocoa polyphenols + cinnamon support insulin sensitivity; fiber/protein combo crushes cravings without spiking glucose.

Savory Gut-Calm Psyllium Tonic

For when you want zero sweetness; clean, mineral-rich, deeply satiating.

Ingredients (1 serving)

  • 16 oz chilled vegetable broth (no sugar; low-sodium)
  • 1–2 Tbsp psyllium husk powder
  • ½ cup cucumber
  • ½ stalk celery
  • 1 Tbsp chia seeds
  • 1 Tbsp lemon juice
  • Pinch sea salt + black pepper
  • Optional: parsley or dill; ½ tsp apple cider vinegar

Instructions

  1. Blend everything except psyllium until ultra-smooth.
  2. Add psyllium; pulse briefly. Sip immediately.

Why it works: Electrolyte-rich savory base curbs cravings and keeps insulin quiet; psyllium + chia create a gel that blunts post-meal glucose.

Lemon-Ginger Metabolic Gel Smoothie

Bright, zesty, and ultra-thick; great as a spoonable breakfast.

Ingredients (1 serving)

  • 12-14 oz water
  • 1-2 Tbsp psyllium husk powder
  • 1 cup unsweetened almond milk
  • ½ cup frozen cauliflower rice
  • 1 tsp fresh grated ginger (or ¼ tsp ground)
  • Juice of ½–1 lemon
  • 1 scoop vanilla unsweetened plant protein
  • Optional: stevia/monk fruit; lemon zest for aroma

Instructions

  1. Blend all but psyllium until creamy.
  2. Add psyllium; pulse. Eat/drink right away.

Why it works: Cauli + psyllium create bulk without sugar; ginger and lemon add digestive support and flavor pop without carbs.

Blueberry-Vanilla Psyllium Shake

Classic low-GI berry profile with thick, satisfying texture.

Ingredients (1 serving)

  • 14 oz water
  • 1-2 Tbsp psyllium husk powder
  • ¾ cup unsweetened almond milk
  • ¾ cup frozen blueberries
  • 1 Tbsp chia seeds
  • 1 scoop vanilla unsweetened plant protein
  • ¼ tsp vanilla extract; ½ tsp Ceylon cinnamon
  • Ice as desired; optional sweetener to taste

Instructions

  1. Blend all but psyllium until smooth.
  2. Add psyllium; pulse. Serve immediately.

Why it works: Blueberries offer polyphenols with a modest glycemic load; chia + psyllium provide viscous fiber to flatten glucose curves.

Matcha Cream Fiber Fuel

Green tea catechins + soluble fiber smooth energy, no spike.

Ingredients (1 serving)

  • 12 oz water + ½ cup unsweetened almond or coconut milk
  • 1–2 Tbsp psyllium husk powder
  • 1 tsp culinary-grade matcha
  • ½ cup frozen zucchini or cauliflower rice
  • 1 Tbsp ground flaxseed
  • 1 scoop vanilla unsweetened plant protein
  • Optional: a few drops stevia/monk fruit

Instructions

  1. Blend all but psyllium until velvety.
  2. Add psyllium; pulse. Enjoy immediately.

Why it works: Matcha’s EGCG + fiber/protein matrix = smooth cognition and appetite control with excellent glucose stability.

Go Deeper: Rebuild Insulin Sensitivity

These smoothies are one tool in your toolbox. For training, daily routines, and full nutrition guidance designed to restore metabolic flexibility, explore:

Disclaimer: Educational content only; not medical advice. If you take medications, especially for blood sugar or blood pressure, consult your clinician and space psyllium 2 hours from meds/supps.

Tom
https://linktr.ee/metalpalace

Cubed Zucchini Recipes That Help Reset Blood Sugar and Boost Metabolic Flexibility

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Use that fresh garden zucchini to create meals that naturally support energy, insulin sensitivity, and long term term health.

If you’re growing zucchini in your backyard like I am, you know how quickly it piles up. Instead of letting it go to waste, or making the same old spiralized zoodles again, why not turn those humble cubes into something that actively supports your health and metabolism?

Every recipe below is crafted to align with aggressive blood sugar goals, high insulin sensitivity, and true metabolic freedom. And they taste amazing, too.

Start the Free 30 Day Blood Sugar Reset

🥣 Zucchini Chickpea Curry (No-Oil)

  • 2 cups cubed zucchini
  • 1 cup cooked chickpeas
  • 1/2 red onion, 2 garlic cloves, 1 tsp grated ginger
  • 1 cup crushed tomatoes, 1/2 tsp each of turmeric, cumin, coriander
  • Black pepper, cayenne, salt, 1/4 cup veggie broth

Instructions: Sauté onion, garlic, ginger. Add spices. Stir in zucchini, chickpeas, tomatoes, broth. Simmer 20 mins. Serve with cauliflower rice.

Why it works: Fiber rich and anti-inflammatory, with insulin-sensitizing spices.

🥗 Zucchini & Lentil Power Bowl with Tahini Lemon Drizzle

  • 2 cups roasted cubed zucchini
  • 1 cup cooked green or black lentils
  • 1/2 avocado, 1/4 cup red cabbage, parsley
  • Drizzle: 1 tbsp tahini, lemon juice, apple cider vinegar, pinch of salt

Instructions: Roast zucchini at 400°F for 20 mins. Combine in bowl. Whisk drizzle and pour on top.

Why it works: High fiber + healthy fat = slow, steady energy with no spikes.

🍲 Zucchini Tofu Scramble with Turmeric & Greens

  • 1.5 cups cubed zucchini
  • 1 block firm tofu, crumbled
  • 1 cup kale or spinach
  • 1/2 tsp turmeric, garlic powder, black pepper, paprika

Instructions: Sauté zucchini in water. Add tofu, spices, greens. Stir until cooked through. Season to taste.

Why it works: Rich in plant protein and blood sugar-stabilizing nutrients.

🌮 Zucchini Black Bean Tacos (Lettuce Wraps)

  • 1.5 cups cubed zucchini
  • 1 cup black beans
  • 1/4 red onion, chili powder, cumin
  • Butter lettuce leaves, avocado, lime, cilantro

Instructions: Sauté zucchini and onion with spices. Stir in beans. Spoon into lettuce leaves. Top with avocado, lime, cilantro.

Why it works: High in fiber, antioxidants, and naturally low in glycemic load.

🥘 Zucchini Cauliflower Stir Fry with Hemp Seeds

  • 2 cups cubed zucchini, 1 cup cauliflower, red bell pepper
  • 1 tsp grated ginger, green onion, 2 tbsp hemp seeds
  • 2 tbsp coconut aminos, 1/4 tsp sesame oil (optional)

Instructions: Steam or stir fry all veggies with ginger + aminos. Top with hemp seeds and green onion.

Why it works: Nutrient dense, healthy fat enriched, and super anti-inflammatory.

🍽️ Hungry for more? Browse all of my blood sugar reset friendly recipes here.

💡 And if you’re ready to reset your blood sugar, metabolism, and energy naturally, join me on a free journey to metabolic flexibility.

👉 Click here to begin the free 30 Day Blood Sugar Reset. No guesswork, no sales pitch, just real results.

Tom
https://linktr.ee/metalpalace

Discipline Is Overrated: Why Environment Shapes Every Habit You Keep

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Food for thought this morning… Most people think discipline is what gets results. But if you look closer, it’s actually environment that makes or breaks us.

  • Put a bowl of candy on the counter? You’ll eat it.
  • Fill your fridge with fresh food? You’ll eat that instead.
  • Keep your phone next to your bed? You’ll scroll until 1AM.
  • Leave a book on your pillow? You’ll read instead of doomscroll.

It’s wild how often we blame ourselves for a “lack of willpower” when really we just set ourselves up to fail by surrounding ourselves with the wrong triggers.

Quick confession: I used to keep soda in the fridge thinking I’d “only drink it occasionally.” Occasionally = every single day. I don’t even buy it anymore. I haven’t had a soda in 20 years and counting.

The real flex isn’t discipline. It’s designing an environment where the easiest choice is the best choice.

Your turn ↓

What’s one small “environment tweak” you’ve made that made life better? Or… what’s one you know you need to make? Drop it in the comments, your idea might help someone else today.

Share your tweak in the comments

P.S. Saving posts you want to act on later is a power move. Hit “Save” if you want this reminder the next time habits get hard.

Tom
https://linktr.ee/metalpalace

Blood Sugar Reset Recipes

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30/30/30 Recipes for Metabolic Flexibility (Breakfast • Lunch • Dinner)

Use this page as your one stop cook along during the 30‑Day Blood Sugar Reset. Every recipe is plant‑based and engineered to support insulin sensitivity: fiber‑forward carbs, complete/complimentary proteins, healthy fats, resistant starch, and polyphenols with timing tricks like vinegar/cinnamon and a short post‑meal walk.

Go to the 30‑Day Reset →
Breakfast Lunch Dinner Back to top ↑

Breakfast • 30 Recipes

Priorities: fiber + protein + modest carbs; add cinnamon or a splash of vinegar pre‑meal; optional 10‑minute walk after.

Lunch • 30 Recipes

Priorities: big salad bowls, legumes, whole grains cooled (RS), vinegar dressings, colorful polyphenols.

Dinner • 30 Recipes

Priorities: large veggie volume, beans/tofu/tempeh, modest whole‑grain portions, finish with a slow walk.

P.S. Layer these with the 30‑Day Blood Sugar Reset workouts and daily email guidance for best results.

Bonus: 40 Blood Sugar Friendly Dips & Sauces

Flavor without the crash. Plant based, low glycemic, fiber forward, and made without seed oils or refined sugar.

Browse the 40 dips and sauces

Tom
https://linktr.ee/metalpalace

The Complete 6-Week Walking-to-Running Plan to Restore Metabolic Flexibility and Boost Insulin Sensitivity

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If you feel “out of shape” or intimidated by running, this plan is designed for you. Over the next six weeks, we’ll take you from simple, approachable walking sessions all the way to jogging continuously for 20-30 minutes. Step by step, you’ll restore metabolic flexibility, dramatically improve blood sugar control, and lay the foundation for becoming a confident runner.

👉 For maximum results, pair this plan with my 30-Day Blood Sugar Reset. Movement + nutrition = unstoppable metabolic freedom.

Why This Works

  • Low barrier to entry: You don’t need to “be in shape” to start.
  • Blood sugar control: Walking after meals helps reduce glucose spikes. Jogging amplifies insulin sensitivity.
  • Progressive overload: Small, steady increases prevent burnout and keep the body adapting.
  • Confidence building: Every week, you’ll see and feel yourself getting stronger.

By the end, you’ll not only be walking faster and farther, you’ll be jogging with ease, ready to step into my 2-Week Running Plan to level up even further.

Weeks 1–2: Walking Foundation

Goal: Build consistency, stamina, and comfort with regular walking. Intensity described as % of effort (easy = 40-50%, brisk = 55-65%).

Week 1

  • Day 1: 20 minutes easy walk.
  • Day 2: 25 minutes easy walk. Optional: 5 min walk after your biggest meal.
  • Day 3: 20 minutes brisk walk (55-60%).
  • Day 4: Rest or 10-minute recovery walk.
  • Day 5: 30 minutes alternating 2 min brisk / 2 min easy.
  • Day 6: 25 minutes steady walk.
  • Day 7: Rest or light activity.

Week 2

  • Day 8: 25 minutes brisk walk.
  • Day 9: 20 minutes easy walk after dinner.
  • Day 10: 30 minutes alternating 3 min brisk / 2 min easy.
  • Day 11: Rest or 10-15 minute recovery walk.
  • Day 12: 35 minutes steady brisk walk. Optional: finish with 2-3 min at power-walk pace.
  • Day 13: 25 minutes brisk walk + optional 30s jog intervals (30s jog / 90s walk × 2-3).
  • Day 14: Rest.

Weeks 3-6: Walking-to-Jogging Progression

Goal: Gradually layer in jogging intervals, building to continuous light jogs by Week 6.

Week 3

  • Day 15: 30 min (4 min brisk walk + 1 min jog, repeat).
  • Day 16: 20-25 min easy walk.
  • Day 17: 25 min (3 min brisk walk / 90s jog intervals).
  • Day 18: Rest or 10-15 min recovery walk.
  • Day 19: 30 min brisk walk with optional short jog bursts at the end.
  • Day 20: 20-25 min easy walk.
  • Day 21: Rest.

Week 4

  • Day 22: 30 min (3 min brisk walk + 2 min jog, repeat).
  • Day 23: 25 min easy walk.
  • Day 24: 30 min alternating 2 min brisk walk / 2 min jog.
  • Day 25: Rest or gentle walk.
  • Day 26: 35 min brisk walk with 3 × 90s jog intervals.
  • Day 27: 20-25 min easy walk.
  • Day 28: Rest.

Week 5

  • Day 29: 30 min (2 min brisk walk + 3 min jog, repeat).
  • Day 30: 25 min easy walk.
  • Day 31: 30 min alternating 2 min brisk walk / 4 min jog.
  • Day 32: Rest.
  • Day 33: 35 min brisk walk with 4 × 2 min jog intervals.
  • Day 34: 20-25 min easy walk.
  • Day 35: Rest.

Week 6

  • Day 36: 35 min alternating 1 min brisk walk / 5 min jog.
  • Day 37: 25 min easy walk.
  • Day 38: 30-35 min steady jog (light, 65-70% effort). Walk breaks as needed.
  • Day 39: Rest or gentle walk.
  • Day 40: 35 min steady brisk walk or light jog.
  • Day 41: 20-25 min easy walk.
  • Day 42: Rest and reflect. You can now jog continuously for 20-30 minutes.

Next Steps

Congratulations! You’ve gone from “out of shape” to walking confidently and jogging with ease in just six weeks. From here, you can:

  • Repeat the program, gradually increasing your jogging segments.
  • Work up to 45-60 minutes of continuous activity.
  • Step confidently into my 2-Week Running Plan for structured running workouts that take your insulin sensitivity and performance even higher.

And remember: pair your movement with the 30-Day Blood Sugar Reset to lock in long-term metabolic freedom. Together, they remove the guesswork and give you the exact blueprint to thrive.

From your first step to your first run, this is your roadmap back to metabolic freedom.

Tom
https://linktr.ee/metalpalace

2-Week Walking Plan to Restore Metabolic Flexibility, Boost Insulin Sensitivity, and Build Toward Running

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If you’re not ready to run yet, you are exactly where you need to be. Walking is one of the most underrated tools for restoring metabolic flexibility, improving blood sugar control, and regaining confidence in your own body. In fact, walking lays the foundation for safely progressing into jogging or running without burning out or risking injury.

If your body has been whispering (or shouting) that something isn’t right whether it’s low energy, stubborn weight, or pre-diabetic blood sugar readings, this plan is for you. Step by step, you’ll build stamina, improve insulin sensitivity, and start reclaiming the freedom to enjoy food and life without fear of blood sugar swings.

👉 If you’re looking for a complete reset of your nutrition and lifestyle alongside this walking plan, check out my 30-Day Blood Sugar Reset. Pairing the two together creates powerful momentum.

Why Walking Works for Blood Sugar & Metabolic Flexibility

  • Accessible movement: No special equipment, no need to be “fit” to start.
  • Improves insulin sensitivity: Walking after meals lowers blood glucose naturally.
  • Builds mitochondria: Even gentle movement upgrades your body’s energy engines.
  • Progressive overload: Just like running or lifting, you can gradually increase time, pace, and intensity.

When you’re consistent, walking isn’t “just walking.” It’s the bridge to full metabolic freedom and, if you want it, running performance later on.

The 2-Week Walking Plan

Format: Walks are listed by day. Each day includes duration, pace guidance, and optional add-ons. Pace is described by intensity (% of effort) so anyone can apply this, regardless of fitness level.

Week 1

  • Day 1: 20 minutes easy walk (about 40-50% effort). Think conversational pace.
  • Day 2: 25 minutes easy walk. Optional: walk 5 minutes after your largest meal to aid glucose control.
  • Day 3: 20 minutes brisk walk (55-60% effort). Breathing a little heavier, but still able to talk.
  • Day 4: Rest or 10-minute recovery walk.
  • Day 5: 30 minutes alternating 2 minutes brisk / 2 minutes easy.
  • Day 6: 25 minutes steady walk at 50–55% effort.
  • Day 7: Rest or light activity (yoga, stretching, casual walking).

Week 2

  • Day 8: 25 minutes brisk walk (60% effort).
  • Day 9: 20 minutes easy walk after dinner.
  • Day 10: 30 minutes alternating 3 minutes brisk / 2 minutes easy.
  • Day 11: Rest or 10-15 minute recovery walk.
  • Day 12: 35 minutes steady brisk walk (60% effort). Optional: last 2-3 minutes at near power-walk pace (65–70%).
  • Day 13: 25 minutes brisk walk + 5 minutes optional “walk/jog” intervals if comfortable (30s jog / 90s walk).
  • Day 14: Rest and reflect. Notice how much stronger you feel compared to Day 1.

Next Steps

If you complete this 2-week walking plan, congratulations! You’ve laid down the foundation for a metabolically free future. From here, you can repeat the plan by:

  • Gradually increasing your brisk pace segments.
  • Adding time to your total walks (work up to 45-60 minutes).
  • Testing gentle jog intervals as your body feels ready.

When you feel confident, transition into my 2-Week Running Plan. That’s where we turn walking progress into true running performance, while continuing to skyrocket insulin sensitivity.

And don’t forget, you can supercharge all of this by pairing your walks with the 30-Day Blood Sugar Reset. It’s how you move from “just managing” to total metabolic flexibility, where your body thrives on carbs, fats, or whatever fuel you throw at it.

Your body adapts to what you consistently do. Start walking, stay consistent, and you’ll be amazed how quickly “out of shape” turns into resilient, free, and unstoppable.

Tom
https://linktr.ee/metalpalace

Why Genocide and Bigotry Can Never Be ‘Just Politics’

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Politics isn’t what divides us.

Genocide does.
Inequality does.
Bigotry does.

There is no “honorable disagreement” over mass slaughter or discrimination.

Taking the side of genocide, racism, sexism, homophobia, transphobia, or any other form of hate isn’t a “different opinion.”

It’s moral bankruptcy.

And if you’re still brushing these divides off as “just politics”… You’re telling the world you can’t tell the difference between a policy debate and the defense of pure evil.

If your moral compass points anywhere near genocide or bigotry, including your support and vote for particular politicians, don’t call it politics. Call it what it is and look in the mirror.

Some lines in life are so clear that crossing them erases your credibility forever. Genocide and bigotry are two of them. 

Do you have people in your life who still call these divides “just politics” and expect you to “come together” with genocide or bigotry sympathizers?

Who in your life still hides behind “just politics” to excuse siding with hate and mass murder?

Tom
https://linktr.ee/metalpalace

From Pre-Diabetic to Metabolic Freedom: My A1C Story and the Path Forward

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I just got my very first A1C test back; it came in at 5.7%. According to my doctor, that’s officially in the pre-diabetic range.

But here’s the important detail most people overlook: I had this test done after just one month of starting my Blood Sugar Reset. And an A1C test isn’t a snapshot of today, it’s the weighted average of the last 90 days of blood sugar. That means two thirds of that 5.7% score is still based on the way I was living before I began resetting my metabolism.

In other words, my old habits were still dragging the score up. The new habits hadn’t had enough time to fully show their effect. That’s not bad news, it’s proof I’ve already turned the ship around. By the time I re-test in two months, all three months of data will reflect my new lifestyle. That puts me on a guaranteed trajectory toward optimal, healthy A1C levels.

The Whisper I Chose to Listen To

Before I ever got that lab result, my body was already whispering to me. I noticed I was craving more unhealthy foods and drinks than I used to, and at the same time, healthy foods that I normally loved were starting to feel less appealing. That’s a red flag. Cravings are an early warning system telling you your metabolism is slipping.

Once I began the reset, that completely flipped. Suddenly the foods that nourish me became more delicious and satisfying than ever, while the unhealthy stuff became unappealing. That’s why my program isn’t about constant willpower or discipline, it’s about real metabolic reprogramming. When your biology is on your side, making this a permanent lifestyle becomes easy, not a battle.

Why This Matters for You

If you’ve ever felt like you’re losing control over your cravings, or if you’ve been blindsided by a blood test you didn’t expect, know this: you’re not stuck. The numbers don’t define you. They reveal your direction. And just like me, you can choose to change direction right now.

By consistently applying the reset, plant-based nutrition, strategic movement, and lifestyle upgrades, you can restore insulin sensitivity, normalize your A1C, and gain real metabolic flexibility. That’s freedom: being able to enjoy life without fearing every meal.

The Road Ahead

I’ll share my updated A1C in two months. I already know it’s going to be dramatically better because the reset doesn’t just “manage” blood sugar, it rewires it. And when you rewire it, you no longer have to fight against yourself every day. Your body starts working with you again.

If you’re ready to experience that same shift, join me in the 30-Day Blood Sugar Reset. It’s not a temporary fix, it’s a permanent foundation for freedom.

Tom
https://linktr.ee/metalpalace

2-Week Running Plan to Restore Metabolic Flexibility, Boost Insulin Sensitivity, and Improve Performance

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Priority: Restore metabolic flexibility; your body’s ability to switch on demand between carbs and fat while improving VO₂max, lactate tolerance, and overall insulin sensitivity.

How to read this: I include my own absolute paces (e.g., a 6:00/mile) and universal intensity targets (percent of effort, % of max heart rate, and RPE) so anyone can apply it at their current level.

Why This Works

  • Continuous high-intensity builds sustained glucose disposal and lactate tolerance.
  • Zone 2 base expands mitochondria and trains fat oxidation.
  • Switching intervals repeatedly toggle between glycolysis (carbs) and fat oxidation; exactly what “metabolic flexibility” means.
  • Sprint + endurance combo depletes glycogen quickly, then forces an immediate shift to fat as the primary fuel.

How to Scale Your Effort

  • Continuous Lactate Run: ~90-92% max effort (~105-110% of your 5K race pace) • RPE 8.5-9/10.
  • Metabolic Switching Intervals (work phase): 95-100% of your 1‑mile race pace • RPE 9-9.5/10.
  • Zone 2 Base/Recovery Runs: 65-75% max HR • RPE 4-5/10.
  • Sprints: 100-110% of your 1‑mile pace • RPE 9.5-10/10.
  • My absolute pace reference: 6:00/mile for high‑intensity efforts, ~9:30-10:00/mile for Zone 2. Replace with your equivalents using the percentages/RPE above.

RPE quick key: 10 = all‑out; 9 = very hard; 5 = steady, speaking in short sentences; 3 = easy conversation.

Week 1

Day 1 – Continuous Lactate Tolerance Run

  • Effort: 90-92% max effort (~105-110% of 5K pace) • RPE 8.5-9/10.
  • My pace example: ~6:00/mile.
  • Structure: 5-10 min easy warm‑up (50-60% effort) → 0.75-1.0 miles continuous at target pace → 5 min easy cool‑down.
  • Metabolic focus: Sustained glycolysis, glucose clearance, lactate tolerance.

Day 2 – Zone 2 Base Run

  • Effort: 65-75% max HR • RPE 4-5/10.
  • My pace example: ~9:30-10:00/mile.
  • Structure: 30-45 minutes continuous at Zone 2.
  • Metabolic focus: Mitochondrial biogenesis and fat oxidation efficiency.

Day 3 – Metabolic Switching Intervals

  • Work phase: 95-100% of 1‑mile race pace • RPE 9-9.5/10 (my pace ~6:00/mile).
  • Recovery: 1 min moderate walk/jog • RPE 3-4/10.
  • Structure: 5-10 min warm‑up → 6 rounds of 2 min hard / 1 min recovery → 5 min cool‑down.
  • Metabolic focus: Rapid fuel switching, lactate clearance, insulin‑independent glucose uptake.

Day 4 – Rest / Active Recovery

  • Walk, mobility, easy cycling < 60% max HR. Keep it restorative.

Day 5 – Sprint + Endurance Combo

  • Sprint block: 8 × 20 sec @ 100-110% of 1‑mile pace • RPE 9.5-10/10 (my pace ~5:30-6:00/mile).
  • Between sprints: 100 sec walk.
  • Transition: 3-4 min easy walk.
  • Zone 2 block: 20-30 min @ 65-75% max HR.
  • Metabolic focus: Fast glycogen depletion → forced fat oxidation under fatigue.

Day 6 – Zone 2 Recovery Run

  • Effort: Keep closer to ~65% max HR • RPE 4/10.
  • Structure: 25-40 minutes relaxed Zone 2.
  • Purpose: Aerobic base without compromising recovery.

Day 7 – Rest

  • Optional gentle yoga, breath work, or additional walking.

Week 2

Day 1 – Metabolic Switching Intervals

  • Repeat Week 1 Day 3.

Day 2 – Zone 2 Base Run

  • Repeat Week 1 Day 2.

Day 3 – Continuous Lactate Tolerance Run

  • Repeat Week 1 Day 1.

Day 4 – Rest / Active Recovery

  • Same as Week 1 Day 4.

Day 5 – Sprint + Endurance Combo

  • Repeat Week 1 Day 5.

Day 6 – Zone 2 Recovery Run

  • Repeat Week 1 Day 6.

Day 7 – Rest

  • Fully off or gentle mobility.

Progression & Adaptation

  • Every 2-3 weeks: Add 1 additional interval round (up to 8 total) or extend Zone 2 by 5 minutes.
  • Ceiling rule: Increase only one variable at a time-either intensity or volume, not both in the same week.
  • Recovery markers: Morning resting HR, sleep quality, and how quickly your breathing settles after warm‑ups. If these trend worse, dial back for 5-7 days.

Safety & Form Notes

  • Always warm up (5-10 min easy) and cool down (5+ min easy).
  • Choose flat, safe surfaces for sprints and hard efforts. Prioritize cadence and posture over raw speed.
  • If you’re new to intervals or returning from a layoff, start with 4 rounds on switching days and build up.
  • When in doubt, undershoot intensity the first week; consistency beats hero workouts.

Apply This to Your Own Goals

Use the percentages and RPE to set your personal paces. If you don’t know your mile or 5K pace yet, go by RPE for two weeks while you build rhythm. As your fitness improves, re‑test a 1‑mile and/or 5K and update your targets.

Pair this running protocol with nutrient‑dense meals, sleep hygiene, and smart strength training to compound gains in insulin sensitivity and metabolic flexibility. If you want a deeper dive into building metabolic freedom, join my program: 30‑Day Blood Sugar Reset.

Disclaimer: This content reflects personal experience and educational research and is not medical advice. Consult a qualified professional before starting any new exercise program.

Tom
https://linktr.ee/metalpalace

This Is More Than Blood Sugar (It’s About Taking Your Health Back)

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This isn’t just a launch. It’s a turning point.

Today, I’m sharing something I’ve poured everything into, science, personal experience, and soul.

My 30-Day Blood Sugar Reset is live and it’s completely free.

Yes, the focus is blood sugar… but if you understand holistic health, you know everything connects.

Fix your blood sugar, and you don’t just improve your A1C. You lower your inflammation. You stabilize your blood pressure. You sharpen your thinking. You sleep better. Your joints stop yelling at you. Your mood lifts. Your real self starts to come back online.

This is about way more than numbers

It’s about reclaiming your identity, and breaking free from the medical treadmill that’s been slowly taking you away from who you really are.

You were not born to be medicated into submission. You were born to feel fully alive in your own body.

I Know This Because I Lived It

I used to wake up foggy. My blood sugar was high, my energy was crashing, and I was losing myself in the name of “managing symptoms.”

So I made a decision, to become independently healthy. I dove into the research, tested it on myself, and tracked everything until I cracked the code. Not just for blood sugar, but for true metabolic freedom.

Now I want to hand you that code; no gatekeeping, no upsell traps, no BS.

What You’ll Get (Free)

  • Daily, step-by-step email guidance for 30 days
  • Science-backed tools to restore insulin sensitivity
  • Training, meals, supplements; all with no-cost alternatives
  • Support for a total metabolic reset, not just “diet tweaks”

This Isn’t a Program. It’s a Rebellion.

We’ve been sold the lie that prescriptions = progress. That “aging” means decline. That chronic illness is just a fact of life.

It’s not. And this is your invitation to prove it, starting with your own body.

You’re not just learning how to control blood sugar. You’re learning how to take your power back.

True Freedom Looks Like This:

  • Eating a carb-heavy dinner at 9 PM and still waking up with perfect fasting glucose
  • Having the flexibility to enjoy life without wrecking your health
  • Feeling like YOU again; not the sedated, swollen version the system handed you

Here’s the Link to Start (Free):

→ Click here to join the 30-Day Blood Sugar Reset

Memorable One-Liners You’ll Live By:

  • “You’re not broken. You’re just misinformed.”
  • “This isn’t about restriction, it’s about liberation.”
  • “Food isn’t the enemy. The system that lied to you is.”
  • “Healing isn’t a miracle, it’s biology in the right conditions.”
  • “You don’t need more prescriptions. You need your power back.”
  • “Most people manage disease. You’re here to reverse it.”
  • “Rigid metabolism = no freedom. Metabolic flexibility = eat and live free.”

Legal Disclaimer:

This program is based on my personal experience, research, and results. I am not a doctor, and this is not medical advice. Always consult with a qualified health provider before making any major lifestyle changes.

Let’s rise, rebel, and reclaim our health together.

Tom
https://linktr.ee/metalpalace

The Weekly Checklist for Catching Monster Stock Market Earnings Beats (Top 0.1% Strategy)

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Purpose: Maximize probability of post-earnings stock surges using Zacks Rank, Earnings ESP, and breakout chart setups.

🧠 Step 1: Use This Proven Prompt

“Show me Zacks Rank #1 or #2 stocks with positive Earnings ESP that are reporting earnings this week and are near breakout levels on daily or weekly charts.”

Optional: Only include stocks over $10 with volume >500K and from strong-performing sectors.

📈 Step 2: Filter and Validate Picks

Criteria Ideal Threshold Why It Matters
Zacks Rank #1 or #2 Strong correlation with earnings beats
Earnings ESP Positive (> +2%) Higher probability of EPS beat
Price Pattern Near breakout (flat base, bull flag) Entry timing advantage
Volume > 500K avg/day Ensures liquidity
Sector Strength Outperforming S&P 500 Rides institutional momentum
PEG Ratio < 1.5 Strong valuation vs. growth
Short Float > 10% (optional) Short squeeze potential

🎯 Step 3: Plan the Trade

  • Entry Price: Just above breakout or 10/21 EMA bounce
  • Stop Loss: 3–5% below breakout or recent support
  • Profit Targets: 8–10% for first target, then trail stop
  • Hold Time: 1–3 days before and/or after earnings

🔄 Step 4: Execute + Monitor

  • ✅ Prompt & Filter – Weekly (Sun/Mon)
  • 📋 Watchlist Setup – Weekly
  • 📈 Entry Checks – Daily premarket
  • 🛡 Stop/Target Adjustments – Daily post-close

🧰 Bonus Tools

  • 📊 Finviz – screen by technicals and PEG
  • 📈 Zacks.com – Rank and ESP data
  • 📉 TradingView – Chart confirmations
  • 📢 Benzinga Pro or Unusual Whales – Smart money signals

📌 Pro Tip

When a stock meets Zacks Rank #1 + Positive ESP + Breakout Setup, it becomes one of the highest-probability trades in retail swing trading.

Legal Disclaimer: The content provided in this post is for educational and informational purposes only. I am not a licensed financial advisor, broker, or registered investment professional. The strategies and insights shared reflect personal experience and opinion and should not be construed as financial advice, a recommendation to buy or sell any security, or a solicitation to invest.

Trading stocks involves substantial risk. Past performance is not indicative of future results. Always do your own research, consider your risk tolerance, and consult with a qualified financial advisor or licensed professional before making any trading or investment decisions. By using the information on this site, you agree to hold the author harmless from any liability for losses or damages, financial or otherwise, that may result from your use of this content.

This site and its owner assume no responsibility for errors, inaccuracies, or omissions, and do not guarantee the accuracy or completeness of any information presented. All stock market investments carry risk of loss. You are solely responsible for your investment decisions.

 

Tom
https://linktr.ee/metalpalace

P.S. To get the best possible accuracy on new stock picks and entry points, your prompts should be:

  • Specific about the time frame (e.g. this week, this month, next earnings cycle)
  • Clear about the trading style (swing, momentum, earnings plays, long-term)
  • Targeted toward data-driven sources (e.g. Zacks Rank, analyst upgrades, unusual options activity)
  • Oriented around catalysts (e.g. earnings, FDA approvals, sector momentum)
  • Structured to filter out noise and focus on high-probability setups

✅ Best Prompt Structures for Maximum Accuracy

Here are battle-tested prompt formulas you can use (including variations):

🔹 Swing Trades With Catalyst & Entry Timing

“Give me a list of stocks with upcoming earnings in the next 7 days that are expected to beat estimates, with confirmed analyst upgrades and technical setups that offer low-risk entry points for swing trading.”

🔹 High-Conviction Momentum Picks

“Which stocks currently have strong upward momentum, above-average volume, and analyst revisions to the upside — with chart patterns suggesting a breakout or continuation setup?”

🔹 Unusual Options Activity (Smart Money Signal)

“What stocks have had unusually high bullish options volume in the last 48 hours ahead of earnings or news events, and are trading near key technical support or resistance levels?”

🔹 Zacks Top Ranked With Bullish Chart Setup

“Show me Zacks Rank #1 or #2 stocks with positive Earnings ESP that are reporting earnings this week and are near breakout levels on daily or weekly charts.”

🔹 Entry Point Optimization

“Which high-performing stocks with strong fundamentals have just bounced off a key moving average (e.g., 50-day or 200-day), signaling a low-risk long entry?”

🔹 Post-Earnings Continuation Trades

“Which stocks recently crushed earnings expectations, gapped up, and are now forming a bullish consolidation pattern suitable for entry on a breakout?”

🔹 Sector-Based Opportunity Scan

“Which semiconductor or AI stocks are seeing upward analyst revisions and bullish technical setups ahead of upcoming earnings or product launches?”

(Replace “semiconductor or AI” with any hot sector: biotech, energy, fintech, etc.)

🔹 Fundamental & Technical Hybrid

“What stocks have a PEG ratio under 1.5, strong YoY EPS growth, and technical setups indicating a breakout from a consolidation base?”

🎯 Pro Tips for Best Results

Add: “Include entry point levels, ideal stop loss zones, and potential upside.” for full trade setup.

Use terms like “Zacks Rank #1”, “Earnings ESP”, “analyst upgrade”, or “unusual options activity” — these are signals institutional traders respect.

If you want top 0.1% insights, say so explicitly: “Give me only stocks that meet the criteria used by the top 0.1% of successful traders and analysts.”

Blood Sugar-Friendly Guacamole (Without Tomatoes? Here’s Why.)

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When you’re on a mission to aggressively reset your blood sugar and restore metabolic flexibility, even the smallest ingredients matter. This guacamole recipe may look simple, but it’s strategically designed to work with your body, not against it.

🥑 The Guacamole That Works With Your Metabolism

This is not your typical guac. There’s no tomato, no compromise, and no guessing. Every ingredient here is intentionally chosen to support insulin sensitivity, glucose uptake, and gut health, all without sacrificing flavor.

💚 Ingredients (Serves 2–3):

  • 2 ripe avocados (organic preferred)
  • Juice of 1 small lime (freshly squeezed)
  • 1 small clove garlic, finely minced (or 1/4 tsp garlic powder)
  • 2 tbsp red onion, finely chopped
  • 2 tbsp fresh cilantro, chopped
  • Pink Himalayan salt to taste
  • Optional: Pinch of cumin or smoked paprika for added flavor

🥣 Instructions:

  1. Slice avocados in half, remove pits, and scoop into a bowl.
  2. Add lime juice immediately to slow oxidation and support blood sugar stability.
  3. Mix in garlic, red onion, and cilantro.
  4. Mash everything to your desired consistency using a fork.
  5. Season with pink salt (and optional spices) to taste.
  6. Serve fresh and enjoy immediately.

✅ Health Benefits of Each Ingredient

  • Avocados: High in potassium, magnesium, and monounsaturated fats that support insulin receptor sensitivity and reduce inflammation.
  • Lime juice: Enhances digestion and promotes a lower post-meal glucose response.
  • Garlic: Naturally supports blood sugar regulation and nitric oxide production for better circulation.
  • Red onion: Rich in antioxidants and quercetin, which help with inflammation and glucose metabolism.
  • Cilantro: Aids in blood sugar control and natural detoxification.
  • Pink Himalayan salt: Provides trace minerals without spiking insulin.

🚫 Why No Tomatoes?

Tomatoes may seem innocent, but during an aggressive blood sugar reset, they introduce unnecessary variables. Here’s why we leave them out:

  • They contain natural sugars that can contribute to delayed glucose spikes, especially when combined with fat (like avocado).
  • Many store-bought tomatoes are picked unripe and gassed to ripen artificially, which can impact gut health and blood sugar unpredictably.
  • Tomatoes are a nightshade, a common trigger for low-grade inflammation that worsens insulin resistance in some people.

🌿 Can You Add Tomatoes Later?

Absolutely. Once your blood sugar is consistently stable (think fasting glucose in the low 80s and tight post-meal control), you can reintroduce high-quality, organic, vine-ripened tomatoes in small amounts. Monitor your response and enjoy them mindfully.

🔥 How to Use This Guacamole

  • Serve with cucumber slices, celery sticks, or jicama rounds.
  • Top grilled zucchini, cauliflower steak, or spaghetti squash.
  • Use as a creamy layer in a blood sugar-friendly protein bowl.

🧠 Pro Tip:

Don’t just eat to feel full, eat to retrain your body. This guacamole isn’t just a dip; it’s a tool for metabolic freedom.

🌱 Ready to Reset Everything?

If this resonates with you, it’s time to stop guessing and start resetting. My Blood Sugar Reset gives you everything you need to transform your glucose, your energy, and your life naturally, aggressively, and without deprivation.

Tom
https://linktr.ee/metalpalace

Why Blood Sugar Isn’t the Real Goal and What to Aim for Instead

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Let’s get real:

Lowering your blood sugar is not the endgame.
It’s just the receipt for something deeper.

If you’re laser-focused on A1C, fasting glucose, or prediabetic labels you’re not wrong, you’re just aiming low.

Because the real goal isn’t “normal numbers.”
It’s metabolic flexibility, and when you build that, those numbers fix themselves.

🧬 What Is Metabolic Flexibility?

Metabolic flexibility means your body can effortlessly switch between burning carbs and fat based on what’s available.

You can:

  • Handle glucose without a blood sugar roller coaster
  • Burn fat for fuel without needing to fast for 20 hours
  • Eat “bad” food and bounce back like nothing happened
  • Stay lean, sharp, and energized no matter what life throws at you

That’s real health freedom.
And it’s what you had as a kid before stress, inflammation, and the ultra-processed junk that’s hijacked your system.

🔥 What Happens When You Don’t Have It?

When metabolic flexibility is gone, your body becomes rigid and reactive:

  • Your insulin stays high.
  • Your cells stop listening.
  • Glucose floods your bloodstream and overstays its welcome.
  • Fat burning shuts down.
  • Energy crashes. Mood swings. Inflammation. Prescription pile-up.

That’s not just “getting older.”
That’s metabolic damage and yes, it’s reversible.

💡 Blood Sugar Is Just the Symptom

A “normal” glucose reading doesn’t mean you’re healthy.

It might just mean you’re managing symptoms, not fixing the cause.

Real metabolic freedom means you can:

  • Wake up with fasting glucose in the 75-85 mg/dL range
  • Eat real food without fear
  • Exercise because you want to, not because you have to
  • Say goodbye to chronic inflammation, crash diets, and constant hunger
  • Be resilient, not fragile

This isn’t about control. It’s about capacity.

😤 Why Most Programs Fail (And Mine Doesn’t)

Most “blood sugar” programs are just glorified management plans:

  • “Cut carbs.”
  • “Walk after meals.”
  • “Take cinnamon, hope for the best.”
  • “Fast longer, harder, longer again.”

Meanwhile, you’re still stuck in the same cycle… or worse, you’re building resentment toward your body.

That’s why I built the 30-Day Blood Sugar Reset and why it works when others don’t.

It doesn’t chase symptoms.
It restores function.

🚀 What Makes This Reset Different?

Inside the 30-Day Blood Sugar Reset, we flip the script and train your body like the adaptive machine it was meant to be:

  • ✅ GLUT4 activation – using full-body resistance training to re-sensitize your muscle cells
  • ✅ CNS & mitochondrial recovery – so your body wants to burn fuel efficiently again
  • ✅ Real food-based nutrition – no starvation, no gimmicks
  • ✅ Mobility + breathwork + HIIT protocols – all timed to optimize insulin receptor sensitivity

It’s designed from the ground up for people who are DONE being told to “just manage it.”

You’re not meant to manage dysfunction.
You’re meant to eliminate it.

🎯 Your Next Step: Stop Managing. Start Reclaiming.

If you’re tired of biohacking hacks, tired of cutting everything fun out of your life, tired of being told “this is just aging”…

It’s time to build something better.

👇
👉 Join the 30-Day Blood Sugar Reset
(Or start with the 7-Day Kickstart it’s free, and it works.)

Because this isn’t about tracking numbers.
It’s about getting your metabolic identity back.

🧨 PS: What If You Could Eat Pizza Again?

Not cheat.
Not spiral.
Just enjoy and still wake up feeling amazing.

That’s not wishful thinking. That’s metabolic flexibility.

That’s what we build, together.

Tom
https://linktr.ee/metalpalace

Bread That Heals vs. Bread That Harms: A Straightforward Guide for Blood Sugar Health

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Let’s not sugarcoat it (pun intended):
Let’s talk about improving your blood sugar and unlocking true metabolic flexibility. Shopping for amazing bread is a battlefield. And most of it? Rigged against you.

🍞 “Healthy” Bread Is Often Just Marketed Junk

The shelves are filled with liars wearing halos.
“Heart-healthy.”
“Low sugar.”
“Made with whole grains.”
“Non-GMO.”
“Organic.”

Sounds good, right? Wrong.

Most of that is pure marketing theater, designed to hit buzzwords that sound health-conscious while masking the metabolic nightmare behind the label. Remember: The front of the package is where food companies lie. The back of the label is where the truth hides in small print.

🧠 Metabolic Flexibility Demands Bread Discipline

If you want to go from blood sugar rollercoaster victim to metabolically bulletproof, bread can’t be an emotional comfort food anymore. It has to be strategic, surgical, and uncompromising. Otherwise, that “one slice” becomes a biochemical ambush.

So here’s the honest breakdown on how to shop for bread that doesn’t sabotage your glucose, inflame your gut, or gaslight your pancreas.

❌ Ingredients to Avoid Like Your Life Depends on It (Because It Might)

🚫 Seed Oils

  • Canola oil
  • Soybean oil
  • Sunflower oil
  • Cottonseed oil
  • Corn oil
  • Safflower oil

These oils are often lurking in “healthy” sandwich bread. They are cheap, inflammatory, and highly processed. They disrupt cellular communication, jack up insulin resistance, and are absolutely not part of any path toward metabolic healing.

If your bread has oil in it, stop and walk away. No matter what the rest of the label says.

🚫 Added Sugars & Sweeteners

  • Cane sugar
  • Honey
  • Agave
  • Molasses
  • Brown rice syrup
  • “Evaporated” anything

A slice of bread doesn’t need to be dessert. But most commercial loaves are just sugar delivery systems dressed up as something you can justify at brunch.

🚫 Refined & Enriched Flours

  • “Unbleached enriched wheat flour”
  • “Organic wheat flour” (yes, even this)

Refined flour, even organic, will spike your blood sugar. “Organic” just means the pesticide is approved by a different bureaucracy it doesn’t make it metabolically safe.
And enrichment? That’s code for: “We stripped the nutrients and then sprinkled in some synthetic replacements.”

✅ Ingredients That Don’t Lie

✔️ 100% Sprouted Grains (Not Just “Sprouted” Marketing)

Look for:

  • Sprouted Ezekiel-style breads (like Food for Life brand)
  • Ingredients that read like: sprouted whole wheat, sprouted barley, sprouted lentils

Sprouting partially pre-digests the grains, reduces the glycemic load, and keeps blood sugar more stable. You’re still not eating cake but it’s the lesser evil.

Red flag: If the label says “made with sprouted grains” but the first ingredient is still regular flour? That’s a bait-and-switch.

✔️ True Whole Grains (But Only Some)

Even whole grains can spike blood sugar. But some are gentler than others. Examples:

  • Buckwheat (despite the name, it’s not wheat)
  • Millet
  • Quinoa
  • Amaranth
  • Oats (whole, steel cut, not instant)

These are best in moderation, ideally fermented or sprouted, and paired with protein or fat to blunt the glucose hit.

✔️ No-Flour Breads

  • Ezekiel 4:9 bread is the most widely available, no-flour, no-sugar, no-oil, sprouted-grain option in North America.
  • Other niche brands may exist but read every label like it’s a landmine.

🥖 The Sourdough Scam

Let’s talk about the great sourdough manipulation.

Real sourdough, made with a wild yeast starter and fermented long enough, can reduce gluten, lower phytic acid, and slightly blunt the glycemic spike. Sounds promising, right?

Here’s the problem:
Most sourdough isn’t sourdough.

It’s regular bread with a splash of vinegar or citric acid for that “tangy” flavor. The fermentation? Non-existent or too short to matter.
And don’t even get me started on store-bought “sourdough sandwich bread.” It’s usually white bread in disguise, with all the same metabolic wreckage.

If you want real sourdough:

  • It must say “naturally leavened”
  • Starter ingredients should include only flour and water
  • Ideally made by a local bakery that doesn’t cut corners

Still not low-glycemic. But it’s less destructive than Wonder Bread cosplay.

📘 Read More in Depth: How to Choose Real Sourdough That Supports Blood Sugar and Metabolic Health – avoid the marketing trap and learn how to spot the real thing.

🎭 The Bread Deception Is Deep

Marketing trickery to watch out for:

  • “Multigrain” – Translation: multiple types of blood-sugar-spiking flour.
  • “Wheat” – Often just white flour wearing a trench coat.
  • “Low Carb” or “Keto” Bread – Many use industrial fibers (like soluble corn fiber), sugar alcohols, or synthetic crap that doesn’t spike blood sugar because it spikes your gut instead.
  • “Gluten-free” – Doesn’t mean healthy. Often loaded with rice flour, tapioca starch, or potato starch, aka sugar bombs without the gluten.

Your gut might be gluten-free, but your pancreas is still under attack.

🛒 Bottom Line: If You Must Buy Bread…

If you’re going to buy bread and still want elite-level blood sugar control, here’s your strict checklist:

✅ No flour
✅ No oils
✅ No added sugars
✅ Sprouted, whole grains only
✅ Minimal ingredients (you should recognize every word)
✅ Ideally stored in the freezer section (because no preservatives)
✅ Pairs well with fiber, protein, or fat to minimize spike
✅ Optional: fermented (real sourdough or sprouted)

💀 Harsh Truth (Dark Humor Edition)

If you’re crying in the bread aisle, you’re not alone.
Finding bread that won’t sucker-punch your pancreas is like looking for a salad at a gas station, technically possible, but mostly depressing.

But the harsh truth is this:

If you’re chasing metabolic freedom, your bread options will shrink before your waistline does.

And that’s a good thing.

You don’t need 37 brands of bread. You need one that doesn’t lie.

🔥 Final Word

Bread isn’t evil. But 98% of it is metabolically manipulative garbage.
If you want to win at blood sugar and earn metabolic flexibility, it’s time to stop trusting pretty packaging and start treating your bread like what it is:

A potential friend. Or a backstabbing saboteur.

Choose wisely.

Want to go deeper into reclaiming your health and blood sugar on every front, not just bread?
👉 Join my free 30-Day Blood Sugar Reset here
Or start simple with my 7-day kickstart.
You’ll learn how to spot food marketing lies in your sleep and become metabolically unstoppable.
📘 Read More in Depth: How to Choose Real Sourdough That Supports Blood Sugar and Metabolic Health – avoid the marketing trap and learn how to spot the real thing.

Tom
https://linktr.ee/metalpalace

Beyond the Hype: How to Choose Real Sourdough That Supports Blood Sugar and Metabolic Health

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If you’ve been told sourdough bread is the holy grail of healthy carbs, buckle up because this isn’t that kind of blog.

We’re not here to coddle your comfort food cravings. We’re here to liberate your blood sugar and reclaim your metabolic freedom. That means asking the uncomfortable question:

Is sourdough actually good for you?
Or is it just another marketing sleight-of-hand in a world addicted to fake health?

🧪 The Science Behind Real Sourdough

Let’s start with the good news.

True sourdough bread (we’re talking the real stuff) can be a gentler carb for your body. When done correctly, sourdough is made with:

  • Just flour, water, salt, and a wild yeast starter
  • No commercial yeast
  • No oils (Canola oil, Soybean oil, Sunflower oil, Cottonseed oil, Corn oil, Safflower oil)
  • No added sugar
  • And most importantly: a long, slow fermentation process

Why does that matter?

Because long fermentation (ideally 24-48 hours) gives beneficial bacteria and wild yeasts time to:

  • Break down gluten
  • Neutralize phytic acid (an anti-nutrient that blocks mineral absorption)
  • Reduce the glycemic impact of the bread
  • And pre-digest starches that would otherwise spike your blood sugar

So yes, properly fermented sourdough has a legitimate seat at the blood sugar conversation table.

😬 But Here’s the Catch: Most Sourdough Isn’t Real

The sourdough you think you’re buying is likely:

  • Fermented for just 4 to 6 hours (a shortcut to meet industrial timelines)
  • “Flavored” with vinegar or citric acid to mimic tanginess
  • Made with refined white flour
  • And sometimes loaded with seed oils, sugar, or preservatives

Translation: It’s white bread in a trench coat.

And your blood sugar won’t know the difference until it’s climbing the walls like a toddler on red dye.

🛒 How to Spot Real Sourdough (And Dodge the Imposters)

If you want bread that respects your health goals, not just your taste buds, use this checklist when shopping for sourdough:

✅ Look For:

  • Only 3-4 ingredients: flour, water, salt, wild yeast starter
  • Long fermentation time (minimum 24-48 hours; ask the bakery or brand!)
  • “Naturally leavened” or “wild fermented” on the label
  • Stored in the refrigerated or frozen section (real bread spoils)

❌ Avoid:

  • “Sourdough flavor” or added vinegar/citric acid
  • Commercial yeast (a shortcut that defeats the purpose)
  • “Enriched wheat flour” or “organic white flour” (still refined)
  • Oils, sugars, or preservatives snuck into the recipe

Pro tip: If the ingredients look more like a science experiment than a recipe your great-grandmother would recognize, put it back.

🥖 Is Sourdough Low Glycemic?

This is where nuance matters.

Real sourdough made from whole or sprouted grains and fermented for at least 24 hours has a lower glycemic impact than most breads but that doesn’t make it blood sugar neutral.

It’s still a carbohydrate. It still contains glucose.
But it’s less likely to create an aggressive spike, especially when:

  • Eaten with protein, fat, or fiber
  • Toasted (lightly, to reduce some starch impact)
  • And consumed in a metabolically flexible body

But let’s be clear: If you’re insulin resistant, prediabetic, or working to reset your metabolic health, sourdough is still a “sometimes” food, not a free pass.

🤯 Marketing Manipulation: The Sourdough Edition

Let’s break down the most common health washed sourdough scams:

  • “Artisan” – meaningless. Could still be junk.
  • “Organic sourdough” – doesn’t mean fermented long or made with whole grains.
  • “Made with sourdough starter” – could mean 1% starter + 99% commercial yeast and white flour.
  • “Multigrain sourdough” – often higher glycemic and less fermented than plain sourdough.

It’s like slapping a yoga mat on a donut and calling it mindful eating.

Most sourdough marketing plays on your desire to feel good about bread. But your blood sugar doesn’t care how fancy the packaging is it only cares what’s inside.

💡 So… Should You Eat Sourdough?

Here’s the straightforward truth:

If your blood sugar is already dialed in, your insulin sensitivity is solid, and you’re metabolically flexible, real sourdough can be an occasional part of your diet, especially when paired with other blood sugar-friendly choices.

But if you’re in the middle of a reset, trying to:

  • Lower fasting glucose
  • Improve insulin receptor sensitivity
  • Heal your metabolism

…then even real sourdough should be minimized until your metabolic engine is back online.

It’s not about demonizing bread. It’s about respecting your healing process.

🔄 Want to Know Where Sourdough Does Fit In?

Start here:

🧠 Final Thought

Sourdough isn’t the enemy. But the illusion of sourdough might be.

Don’t fall for the tangy trap. Learn to spot the real thing, know when your body is ready for it, and make every bite a conscious choice.

If you’re reclaiming your health, the details matter.

And if you want help reading between the labels and resetting your biology, not just your bread choices, I’ve got your back.

Tom
https://linktr.ee/metalpalace

Your Ignorance = Their Profit (Fix This Now)

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The #1 marketing tool used by the food industry isn’t some catchy slogan, it’s your ignorance. Not because you’re stupid, but because you’ve been too trusting. Let’s change that. Let’s make ignorance expensive for them and make your health a non-negotiable.

Food companies don’t need you to be unhealthy…
They just need you to stay confused.

“Keto-friendly.”
“Low sugar.”
“Made with whole grains.”
These buzzwords are just marketing — not truth.

In this video, I expose how the food industry uses your trust against you, and why flipping the box over could save your health.

If you’re tired of being manipulated and want real blood sugar freedom, you’re in the right place.

👇 Ready to take control?

🔥 Join my FREE 30-Day Blood Sugar Reset here:
https://tombirkenmeyer.com/i-recommend/30-day-blood-sugar-reset/

You’ll learn how to:
✅ Read labels like a pro
✅ Flatten glucose spikes
✅ Regain insulin sensitivity
✅ Take back control; no guesswork, no fluff

I’m not just teaching this. I’m living proof that it works.

bloodsugar #metabolichealth #nutritiontruth #insulinsensitivity #foodindustrylies #nutritionlabels #healthfreedom

Tom
https://linktr.ee/metalpalace

🔥 The Complete Workout Plan to Reset Metabolic Flexibility and Boost Insulin Sensitivity🔥

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Week 1 – Insulin Sensitivity Reset

This foundational week is designed to rapidly improve glucose disposal, upregulate GLUT4, and jumpstart metabolic flexibility by hitting every major insulin sensitivity pathway.

Day 1 – Full Body Resistance Training: Compound Heavy Lifts

Goal: Maximize systemic glucose uptake using heavy loads across large muscle groups.

🔥 Warm-Up (5–7 min)

  • Jump rope or incline treadmill walk – 3 min
  • Dynamic mobility: Leg swings x10/leg, Arm circles x10 forward/back, Hip openers (World’s Greatest Stretch) x5/side

🏋️ Full Body Strength Blocks

  • 🅰️ Barbell Back Squats – 4×6–8 (Rest 90 sec)
  • 🅱️ Barbell or DB Bench Press – 4×6–8 (Rest 60–90 sec)
  • 🅲 Superset (4 rounds):
    – Weighted Pull-Ups or Lat Pulldown – 6–10 reps
    – Plank-to-Push-Up or Hanging Leg Raise – 10–12 reps
    – Rest: 60 sec
  • 🅳 Barbell or Trap Bar Deadlifts – 3×5–6 (Rest 2 min)
  • 🅴 Superset (3 rounds):
    – Standing Overhead Press – 6–8 reps
    – Walking Lunges – 10/leg
    – Rest: 75 sec

⚡ Optional HIIT Finisher (8–12 min)

  • Treadmill: 30 sec sprint / 90 sec walk × 6 rounds
  • AirBike: 15 sec all-out / 45 sec cruise × 8 rounds
  • Rower: 20 sec hard / 40 sec easy × 6–8 rounds

🧘 Cooldown + Breathwork (5–10 min)

  • Pigeon pose, hamstring stretch, chest opener – 30 sec each
  • 3–5 min deep nasal breathing
  • Rehydrate with electrolytes

🍽️ Post-Workout Smoothie

Shakeology, ½ banana or berries, flax/chia, almond milk + water, cinnamon, optional creatine

Day 2 – HIIT Conditioning (Mitochondrial Reset)

Goal: Boost insulin-independent glucose uptake via explosive sprint intervals.

🔥 Warm-Up (5–7 min)

  • 5 min cardio: Brisk incline walk or AirBike
  • Mobility drills: High knees, A-skips, leg swings x10/leg, world’s greatest stretch x3/side

🏃 Sprint Intervals

  • 30 sec sprint / 90 sec walk × 8–10 rounds

💪 Core Superset

  • Hanging Leg Raises – 3×12–15
  • Ab Wheel Rollouts – 3×8–10
  • Rest 60–75 sec between sets

🧘 Cooldown (5–10 min)

  • Flat walk – 3 min
  • Standing quad stretch + hip flexor lunge hold – 30 sec/side
  • 3 min nasal breathing + cold rinse (optional)

Day 3 – Upper Body Metabolic Resistance + Supersets

Goal: Maximize upper-body insulin sensitivity through volume and time-under-tension.

🔥 Warm-Up (7–8 min)

  • Incline walk or light rowing – 3 min
  • Band pull-aparts x20, shoulder circles x10
  • Push-Ups x10, light DB shoulder press x10

💪 Supersets

  • Superset 1:
    – Incline DB Press – 4×10–12
    – Lat Pulldown – 4×10–12
    – Rest 75 sec
  • Superset 2:
    – Arnold Press – 3×12
    – Seated Cable Row – 3×12
    – Rest 60 sec
  • Superset 3:
    – Dips – 3×10–12
    – Face Pulls – 3×15
    – Rest 60–75 sec

⚡ Metabolic Finisher

  • Battle Rope Slams × 30 sec
  • Jump Squats × 15
  • Repeat 3 rounds, 30 sec rest between

🧘 Cooldown (5–8 min)

  • Chest opener, cross-body shoulder stretch – 30 sec each
  • Breathwork – 3–5 min with arms overhead

Day 4 – Active Recovery / Zone 2 Cardio

Goal: Mitochondrial recovery and fat oxidation at a low aerobic intensity.

🔥 Warm-Up (5–7 min)

  • Dynamic joint mobility (neck, shoulders, hips)
  • March in place or incline walk – 3 min

🚶 Cardio

  • 45–60 min incline treadmill walk OR light cycling/elliptical
  • Stay in Zone 2 (60–70% max HR)

🧘 Cooldown + Mobility

  • Foam roll glutes, hamstrings, calves – 1 min each
  • Standing forward fold + seated twist
  • 3 min mindful breathwork

Day 5 – Lower Body Resistance + Supersets

Goal: Activate large insulin-sensitive muscle groups in the lower body.

🔥 Warm-Up (8–10 min)

  • AirBike – 3 min
  • Bodyweight squats x15, Glute bridges x15, Walking lunges x10/leg

🏋️ Supersets

  • Superset 1:
    – Trap Bar Deadlift – 4×6–8
    – Standing Calf Raises – 4×15
    – Rest 90 sec
  • Superset 2:
    – Bulgarian Split Squats – 3×10/leg
    – Hamstring Curls – 3×12
    – Rest 75 sec
  • Superset 3:
    – Barbell Hip Thrusts – 3×12–15
    – Goblet Squats – 3×12
    – Rest 75–90 sec

⚡ Finisher

  • Farmer’s Carries – 3×30 sec with moderate to heavy DBs

🧘 Cooldown (8 min)

  • Pigeon pose, deep squat hold, seated forward fold – 30 sec each
  • Legs-up-the-wall + nasal breathing – 3 min

Day 6 – Cardio Intervals + Core Superset

Goal: Glycogen depletion and non-insulin-dependent glucose uptake.

🔥 Warm-Up (5–7 min)

  • Light cardio – 2–3 min
  • Leg swings x10, hip openers, cat/cow x10

💥 Intervals

  • Stairmaster or Rower: 1 min fast / 2 min slow × 6–8 rounds

💪 Core Superset

  • Russian Twists – 3×40 twists
  • Plank to Push-Up – 3×12
  • Rest 60 sec between rounds

🧘 Cooldown (5–8 min)

  • Walk or bike slowly – 3 min
  • Standing quad stretch, couch stretch – 30 sec/side
  • Cold plunge or contrast shower (optional)

Day 7 – Full Body Flow + Light Circuit

Goal: Parasympathetic activation, lymphatic drainage, and movement quality.

🔥 Warm-Up (5–7 min)

  • Rebounder or walk – 2 min
  • Joint mobility drills: neck rolls, shoulder shrugs, spinal twists

🧘 Mobility Flow (30 min)

  • World’s Greatest Stretch, Deep Squat Hold, Hip + Shoulder CARs, Thoracic Rotations

💪 Light Circuit (2 rounds)

  • Air Squats × 20
  • Push-Ups × 15
  • Band Pull-Aparts × 20
  • Plank Hold × 30 sec
  • Rest 30–45 sec between rounds

🧘 Breathwork / Meditation (10 min)

  • Box Breathing (4-4-8) or guided meditation

Week 2 – Adaptation & Acceleration

Use this phase for 4–8 weeks in alternating fashion with Week 1 to keep your metabolism adapting and insulin sensitivity improving from every angle.

Day 8 – Full Body Power + Explosiveness

Goal: Recruit fast-twitch muscle fibers for glucose uptake and power output.

🔥 Warm-Up (8–10 min)

  • Jump rope or high-knees – 2 min
  • Arm circles x10, Hip openers x5/side, Leg swings x10/leg, Bodyweight squats x15
  • 2 sets: Empty bar hang cleans x3, Light DB push press x5

🏋️ Training

  • Hang Power Cleans – 4×3 (2–3 min rest) – Explode through hips, catch high, elbows up
  • Push Press – 4×5 (90–120 sec rest) – Dip, drive, press overhead; brace core
  • Superset (3 rounds):
    – DB Step-Ups – 3×10/leg
    – Barbell Bent-Over Rows – 3×10
    – Rest: 75–90 sec
  • Finisher: Jump Rope EMOM – 5 min (40 sec work / 20 sec rest)

🧘 Cooldown (8–10 min)

  • Pigeon pose x30 sec/side, Hip flexor lunge hold x30 sec/side
  • Banded shoulder stretch x30 sec
  • 3 min nasal box breathing (4-4-8)

Day 9 – Sprint Conditioning + Weighted Core

Goal: Maximize AMPK activation and core control under fatigue.

🔥 Warm-Up (8–10 min)

  • Incline walk – 3 min, Sprint drills – 2 min
  • Leg swings x10, Hip openers x5, Arm circles x10

🏃‍♂️ Training

  • Hill Sprints – 10×20 sec – Walk down for recovery (90–120 sec)
  • Weighted Russian Twists – 3×20 (60 sec rest)
  • Weighted Hanging Knee Raises – 3×12 (60 sec rest)

🧘 Cooldown (8–10 min)

  • Flat walk – 3 min, Kneeling hip flexor stretch – 30 sec/side
  • Supine spinal twist – 30 sec/side
  • Cold shower or contrast bath (optional)

Day 10 – Upper Body Hypertrophy + Volume Load

Goal: Stimulate GLUT4 translocation and upper-body muscle growth.

🔥 Warm-Up (7–9 min)

  • Light incline walk or row – 3 min
  • Band pull-aparts x20, Shoulder rolls x10
  • Empty bar bench x10, Light DB lateral raise x10

🏋️ Supersets & Tri-set

  • Superset 1:
    – DB Chest Fly – 4×12
    – Straight-Arm Pulldown – 4×15 (60–75 sec rest)
  • Superset 2:
    – Cable Lateral Raise – 3×15
    – Reverse Pec Deck – 3×15 (60 sec rest)
  • Tri-set:
    – Barbell Curls – 3×12
    – Triceps Rope Pushdowns – 3×15
    – Push-Ups to failure (75–90 sec rest)
  • Finisher: Battle Ropes – 30 sec on / 30 sec off x3 rounds

🧘 Cooldown (7–10 min)

  • Wall pec stretch x30 sec/side, Doorway lat stretch x30 sec
  • Forearm stretch x20 sec each arm, 3 min seated breathing

Day 11 – Long Duration Zone 2 Cardio

Goal: Build aerobic base and mitochondrial function.

🔥 Warm-Up (5–7 min)

  • Light bike or rower – 3 min
  • Shoulder & hip CARs x5/side
  • Bodyweight squats x15

🚴 Steady-State Cardio

  • Choose One: Rower, AirBike, or Outdoor Cycling – 50–60 min
  • Maintain 60–70% max heart rate

🧘 Cooldown (10 min)

  • Foam roll calves, quads, glutes – 1 min each
  • Seated forward fold – 1 min
  • Couch stretch – 30 sec/side
  • Legs up the wall + nasal breathing – 3 min

Day 12 – Glute + Hamstring Focus (Posterior Chain)

Goal: Maximize glucose clearance using posterior-chain strength.

🔥 Warm-Up (10 min)

  • AirBike – 3 min
  • Hip bridges x15, Hamstring walkouts x10
  • Bodyweight RDLs x10, Band good mornings x10

🏋️ Supersets + Finisher

  • Superset 1:
    – Romanian Deadlifts – 4×10
    – Glute Bridges – 4×20 (75–90 sec rest)
  • Superset 2:
    – Step-Back Lunges – 3×10/leg
    – Hamstring Curls – 3×12 (75 sec rest)
  • Finisher: Sled Push or Farmer’s Carries – 3×40 sec (60–75 sec rest)

🧘 Cooldown (8–10 min)

  • Couch stretch – 30 sec/side, Supine figure 4 – 30 sec/side
  • Standing hamstring stretch – 30 sec
  • Legs-up-the-wall – 3 min

Day 13 – Contrast Training + Flow

Goal: Reset CNS through high-low stimulus contrast and mobility.

🔥 Warm-Up (7–10 min)

  • AirBike – 3 min
  • World’s Greatest Stretch x3/side
  • Push-Ups x10, High knees x20 sec
  • Deep squat hold x30 sec

🔁 Contrast Set (6 rounds)

  • 20 sec Sprint
  • 30 sec Push-Ups
  • 60 sec Slow Walk or Light Bike
  • Optional rest 90 sec between rounds

🧘 Mobility Flow (15–20 min)

  • Deep Squat Hold, Thoracic Rotations x10/side
  • Shoulder CARs x5/side, Forward Fold x60 sec
  • Breathing with spinal twist

Day 14 – Regeneration Day: Full Body Flush

Goal: Full systemic reset, lymph flow, CNS recovery.

🔥 Warm-Up (5–7 min)

  • Joint rotations: ankles, hips, shoulders, wrists
  • March in place or rebounder – 3 min
  • Mobility: Cat/Cow x10, Bird Dog x10/side, Glute bridges x15

🧘 Light Circuit (2–3 rounds)

  • Air Squats – 20, Resistance Band Rows – 20
  • Knee Push-Ups – 15, Dead Bug Hold – 30 sec
  • Rest 30–45 sec between rounds

🧘 Cooldown + Recovery

  • Box Breathing (4-4-8) – 5 min
  • Optional: Sauna, Cold Plunge, or Epsom Bath

✅ Repeat Weeks 1 & 2 in alternating fashion for 4–8 weeks.
Then progress to a strength or performance-focused phase.

→ Click here to join the 30-Day Blood Sugar Reset

Tom
https://linktr.ee/metalpalace

Advanced Guide: How to Dine Out Without Destroying Your Blood Sugar, Even on a Strict, Aggressive Metabolic Reset

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“If you want to master metabolic freedom, you have to stop letting restaurants dictate your biology. You’re not there for their convenience. You’re there to feed your body, on your terms.”

🤯 The Deeper Problem with Restaurants

Most restaurants are built to:

  • Make food addictive (sugar, salt, fat combos)

  • Keep costs low (cheap oils, processed carbs)

  • Overwhelm you with portions

  • Make “healthy” seem like a side dish or an afterthought

Even the grilled chicken salad isn’t safe if:

  • The chicken is cooked in inflammatory oils

  • The dressing contains soybean oil + sugar

  • The croutons spike your glucose

  • You drink sweet tea or wine without pairing

If you’re here for metabolic freedom, you need to be elite about how you order, ask questions, and recover.

🔥 The Aggressive Diner’s Advanced Tactics

1. Master the “Invisible Sugar Stack”

Restaurants load sugar where you don’t expect it:

  • Dressings and sauces (even “vinaigrette” and mustard)

  • Glazes and marinades (teriyaki, BBQ, balsamic glaze)

  • Coleslaw, “apple chutney,” fruit salsa, even some pickles

  • Smoothies or plant-based drinks

✅ What to do:

  • Ask for sauces and dressings on the side

  • Request olive oil + vinegar or lemon wedges

  • Choose grilled, steamed, or dry-seared proteins only

  • Avoid sticky, sweet, or “glazed” anything

2. Ask for a “Dry Cooked” Protein

Most meats are basted or seared in seed oils by default. That means:

  • Even a steak or grilled chicken can ruin your next morning’s glucose reading

  • Canola and soybean oils damage mitochondrial function and insulin receptors

✅ Say this:

“Can you grill my chicken or steak without oil? Dry, or with butter or avocado oil if available?”

It signals you’re serious. It may not always work, but you’ll win more often than not, and they’ll respect you.

3. Upgrade Your Plate Like a Pro

The average meal includes:

  • 1 clean item (protein)

  • 2 dirty items (starch + oil-drenched veg or sauce)

Your job: rebuild the plate.

✅ Swap:

  • Rice → cauliflower rice, extra greens, or steamed veg

  • Fries → sliced avocado, salad with olive oil

  • White buns → lettuce wrap or no bun

  • Pasta → grilled protein with double veg

  • Cheese or sour cream → guac or tahini

If it costs extra, pay it proudly. You’re buying metabolic freedom.

4. Bring or Ask for Strategic Add-Ons

Most people won’t do this. You will.

🧠 Optional blood sugar stabilizers to bring or ask for:

  • Travel-size packets of chia or flax seeds

  • Apple cider vinegar capsules or 1 oz to drink before meals

  • Berberine or cinnamon extract (if you’re using supplements)

  • Electrolyte mix without sugar (helps glucose uptake post-meal)

These seem small, but they work synergistically to blunt post-meal spikes and support insulin sensitivity.

5. Plan Your Meal Order Intentionally

There’s a correct order of operations when eating out, and your glucose monitor will prove it.

✅ Ideal sequence:

  1. Vinegar or greens first (pre-load)

  2. Protein

  3. Fat + fiber

  4. Any carbs (optional, paired with fat/fiber or skipped entirely)

This alone can reduce your post-meal spike by 20 – 40%. And it costs nothing.

6. Use Behavior Psychology to Stay in Control

Let’s be real, it’s not just the food. It’s the environment.
Peer pressure. Menus. Smells. Habit.

So here’s how you win:

  • Decide your order before you arrive

  • Eat a fat/fiber snack before you go (e.g. chia pudding, avocado, nut butter spoon)

  • Say your goal out loud at the table:

“I’m doing a 30-day blood sugar reset, so I’m sticking to clean food tonight.”

  • Move post-meal, walk the parking lot, stand up, or do 30 air squats in the bathroom if you have to

You’re not just feeding your body, you’re retraining your brain.

7. How to Handle Alcohol (If You Must)

Alcohol in any amount will impede progress, but if you’re going to have some anyway it needs strategy to minimize its effect.  If you’re in your initial reclamation of your metabolic health I would skip alcohol entirely until you’ve achieved the gold standard of optimum blood sugar health and even then, keep in very low moderation if any at all.

✅ Choose:

  • Dry red wine (lowest sugar)

  • Clean tequila or vodka with soda water + lime

  • No mixers, syrups, juices, or tonic

Always:

  • Pair alcohol with protein and fat

  • Avoid on an empty stomach

  • Limit to 1 – 2 drinks max

  • Walk it off after

Alcohol suppresses fat oxidation and can cause delayed glucose spikes hours later.

8. If You Slip Up, Here’s the Recovery Plan

Even the best fall sometimes. What matters is how you respond.

✅ Recovery protocol:

  • Fast 12 – 16 hours afterward

  • Hydrate with electrolytes

  • Light movement (fasted walk, bodyweight workout)

  • Resume clean eating immediately; no spiral

  • Take a fiber + vinegar combo with next meal

This isn’t about guilt. It’s about course correction and moving forward stronger than before.

🧠 Recap: Aggressive Dining Checklist (Advanced Level)

  • Read the menu before arrival — pre-commit

  • Ask for dry-cooked proteins

  • Replace starches with fiber/fat options

  • Eliminate sugary sauces and dressings

  • Use supplements or strategic add-ons

  • Eat in the right order (vinegar → protein → fat/fiber → carb)

  • Move post-meal

  • Stay hydrated, especially after meals

  • Handle slip-ups with grace and strategy

🎯 Final Word

You’re not just resetting your blood sugar, you’re reprogramming how you interact with food, people, and environments.

Every time you dine out and stay in control, you’re proving to yourself that:

  • You are not powerless.

  • You are not average.

  • You don’t need perfect conditions, just the right tools and mindset.

This is what separates dabblers from people who actually transform their health.

You’re here for metabolic freedom and you’re earning it.

Let’s keep going.

Tom
https://linktr.ee/metalpalace

How to Read Nutrition Labels (Without Getting Tricked)

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Let’s get real, the #1 marketing tool used by food companies isn’t catchy slogans or flashy logos. It’s willful consumer ignorance.

They bet on you not flipping the box over.
They profit when you trust the front of the label.

But that’s not you anymore.

You’re here to take your power back, and that starts with knowing how to read a nutrition label the right way.

✅ The first ingredient tells the real story
✅ “Natural flavors” ≠ natural
✅ Seed oils (like canola, sunflower, safflower, or soybean) wreck your insulin sensitivity
✅ “Organic flour” is still a blood sugar spike waiting to happen
✅ Cooking with olive oil? Be careful, it turns toxic when overheated (Cook with Avocado or Coconut oil instead)
✅ Real food has fiber, fat, and protein to keep your glucose steady

And most people have no clue that fiber subtracts from total carbs. Or that you can pair a carb with chia or avocado to flatten the glucose curve. But you’re not most people.

This is where empowerment begins.

If you want the full deep-dive version of this label literacy guide, and you’re ready to go way deeper into the science of real blood sugar control…

👉 Join the free 30-Day Blood Sugar Reset here
https://tombirkenmeyer.com/i-recommend/the-30-day-blood-sugar-reset/

You’ll learn how to outsmart deceptive marketing, reset your metabolism, and make decisions with real information, not propaganda.

Talk soon,

Tom
https://linktr.ee/metalpalace

🍽️ How to Eat Out Without Giving Up Your Blood Sugar Goals: The Aggressive Guide to Dining Out While Staying Metabolically Free

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“Most people think eating out means giving up control. That’s only true if you don’t know what you’re doing. You can hit restaurants, keep your blood sugar in check, and still live free, but you’ve got to be deliberate.”

💥 The Truth: Restaurants Are Designed to Spike Your Blood Sugar

Let’s be clear, restaurants are in the business of pleasure and profit, not your metabolic health. They load your plate with:

  • Refined starches

  • Cheap inflammatory seed oils (canola, soybean, corn)

  • Sugar hiding under innocent names

  • Overcooked proteins

  • Deceptive “healthy” buzzwords like “gluten-free” or “whole grain”

If you don’t walk in with a strategy, you walk out with a blood sugar rollercoaster, and another 24 hours of metabolic damage.

✅ Your Restaurant Strategy: Dine Out Without Selling Out

Here’s exactly how to eat out and still hit gold-standard blood sugar numbers.

1. Study the Menu Before You Arrive

Most restaurants have their menus online. Use that. Know your options before social pressure or hunger makes the decision for you.

🧠 Look for:

  • Whole food-based dishes

  • Customizable plates (bowls, salads, wraps)

  • High-protein, high-fiber, low-starch combinations

Avoid:

  • Breaded, fried, or glazed anything

  • Grain-heavy entrees

  • “Low-fat” dishes (usually higher in sugar)

2. Prioritize These 3 Macros (in this order):

Protein → Fiber → Fat

This sequence:

  • Slows glucose absorption

  • Reduces insulin spikes

  • Keeps you full and focused

💡 Order a side of veggies or salad first, then your protein. Skip the complimentary bread basket entirely. You are not there to raise your fasting glucose.

3. Assume All Oils Are Bad — Ask for Substitutions

If it’s cooked in oil and you don’t ask, it’s almost guaranteed to be canola or soybean oil.

💬 What to say:

“Can you cook that without oil, or in butter or avocado oil instead?”

Or:

“I’m extremely sensitive to seed oils — can you tell me what oil is used for grilling?”

They may roll their eyes, but you’ll roll into your next morning with stable blood sugar. Worth it.

4. Skip the Starch by Default, Ask for Upgrades

Most entrées come with:

  • Fries

  • Mashed potatoes

  • White rice

  • Dinner rolls

These are metabolic landmines.

✅ Ask for:

  • Steamed or roasted vegetables

  • Side salad with oil + vinegar

  • Sliced avocado

  • Extra protein

If you’re aggressive about your goals, you need to be aggressive about your substitutions.

5. Desserts? Say No or Share One Bite

Sugar hits hard, even more so when paired with a full meal. If you must indulge, do so strategically:

  • Pair with fiber (e.g. berries + nut butter)

  • Eat after protein + fat, not before

  • Take one intentional bite and be done

But honestly? Skip it. You’re not the average person. You’re training your insulin sensitivity like an elite athlete trains muscle.

6. Drink Smart, No Liquid Glucose

🚫 Avoid:

  • Sodas (including “zero”)

  • Fruit juice

  • Sweetened teas

  • Cocktails with syrups, juice, or soda mixers

✅ Instead:

  • Still or sparkling water

  • Club soda + lime

  • Black coffee or unsweetened iced tea

  • Dry red wine or clean tequila (if consuming alcohol, limit it.  I recommend skipping alcohol all together because even little bits can cause a significant disturbance in your metabolic health)

Hydration is key for glucose regulation, but so is not drinking sugar.

7. Use Movement as a Secret Weapon

After eating:

  • Walk for 15-30 minutes

  • Do a few squats in the restroom stall if needed (no joke, your muscles soak up glucose)

  • Stretch, move, walk; don’t just sit

You’ll blunt the post-meal spike dramatically by engaging your largest glucose sink: your muscle cells.

8. Be Proud to Ask for What You Want

This isn’t about being “that person” at the table. This is about:

  • Protecting your future

  • Honoring your goals

  • Setting an example

You’re not difficult. You’re educated. And you’re done paying for ignorance with your health.

🎯 Recap: The Aggressive Diner’s Blood Sugar Checklist

  • Check menu online before you go

  • Eat in this order: protein → fiber → fat → starch (if any)

  • Ask for no seed oils; request avocado oil, coconut oil, or dry-cooked

  • Sub out starches for veggies, salad, or avocado (I routinely ask the server to have the chef leave out the starch or unhealthy part and double down on veggies instead.)

  • Skip dessert or share one bite post-fat/fiber (If you’re initially building up your metabolic health, I recommend skipping desert altogether until you honestly reach maintenance phase and even then, in small portions and ALWAYS with a post-fat/fiber food to flatten the glucose up curve.)

  • Drink only clean liquids

  • Move after eating (walk, stretch, or light bodyweight exercises)

  • Own your health goals, and ask for what you need without apology

🔗 Want Help Making This Second Nature?

This is exactly the kind of strategy we go deep into inside my free 30-Day Blood Sugar Reset Program.

It’s designed for people like you who are ready to:

  • Flatten blood sugar curves like a pro

  • Master metabolic freedom

  • Eat out, live fully, and still wake up with fasting glucose in the 70s or 80s mg/dl

  • And never again feel confused or manipulated by food choices

👉 Join the 30-Day Reset Here
It’s 100% free. And it works.

🧠 Final Word

You don’t need to live in a bubble. You can be social, eat out, enjoy life, and protect your blood sugar like it’s your most valuable asset.

Because it is.

You’re not average. You’re informed, strategic, and committed. And every meal out is a chance to prove to yourself that you’re in control, not the restaurant, not the plate, and definitely not the food industry.

Let’s live free, metabolically and otherwise.

Tom
https://linktr.ee/metalpalace

How the Food Industry Weaponizes Your Trust: Blood Sugar Manipulation for Profit, Powered by Ignorance

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🧠 Learn how to read a nutrition label (Without Getting Manipulated).  This is a deep-drive guide to nutrition literacy which enables consumer power.

“The #1 marketing tool used by the food industry isn’t some catchy slogan, it’s your ignorance. Not because you’re stupid, but because you’ve been too trusting. Let’s change that. Let’s make ignorance expensive for them and make your health a non-negotiable.”

🔥 This Isn’t Just About You. It’s About Us.

This blog post is for people who are DONE being manipulated by corporate food marketing. It’s for those of us who are willing to roll up our sleeves, read the ingredients, ask the hard questions, and choose differently.

It’s for people who realize this isn’t just about feeling better, it’s about being part of a quiet revolution.

Because when enough of us stop being ignorant consumers…
We create a demand the food industry can’t ignore.

🚫 Step One: Stop Trusting the Front of the Label

“Keto-Friendly.”
“Made with Whole Grains.”
“Low Sugar.”
“Organic.”
“Heart-Healthy.”

That’s not food. That’s marketing. And it’s designed to work on the uninformed.

They know most people don’t flip the box over. But you’re about to. And once you do, you’ll never unsee it.

🧪 Step Two: Read the Ingredient List Like a Detective

This is where the truth lives, not the Nutrition Facts chart, not the branding.

Key Rules:

  • Ingredients are listed in order of quantity. The first 3 are your biggest red flags.

  • Long lists = highly processed

  • Unpronounceable chemicals = gut disruptors

  • “Natural flavors” = a legal loophole for artificial garbage

  • Hidden sugars are everywhere

💀 The Ingredients That Wreck Blood Sugar (and Hide in “Healthy” Food)

🚫 Inflammatory Seed Oils:

  • Canola, soybean, corn, cottonseed, sunflower, safflower = all toxic when processed

  • They destroy insulin sensitivity and increase inflammation; the root of nearly all modern chronic disease

They’re cheap, they’re shelf-stable, and they make your body less stable. Don’t let them in.

🫒 Even the “Good” Oils Can Go Bad

Cold-pressed olive oil is wonderful, until you cook with it.
Once heated above its smoke point (~375°F), it oxidizes and becomes pro-inflammatory.

Use these instead:

  • Avocado oil (smoke point ~520°F)

  • Coconut oil

  • Ghee (if dairy is tolerated)

🥖 Organic Flour ≠ Safe for Blood Sugar

Even sprouted or stone-ground flour can spike glucose. It’s still a fast-acting starch.

Want metabolic freedom? Focus on:

  • Sprouted quinoa

  • Lentils

  • Chia or flax

  • Low glycemic whole plants with fiber and fat

📉 Fiber, Net Carbs, and Why They Matter

Net Carbs = Total Carbs – Fiber – Sugar Alcohols

Fiber:

  • Slows glucose absorption

  • Supports gut health

  • Blunts insulin spikes

Always pair carbs with fiber, fat, or protein.
Eat an apple with almond butter. Oats with chia. Banana with avocado. Flatten the curve.

🕵️‍♂️ Deceptive Names for Sugar (And How They Trick You)

If you see:

  • Brown rice syrup

  • Fruit juice concentrate

  • Agave nectar

  • Maltodextrin
    …that’s just sugar in disguise.

And agave, though marketed as “natural,” is often 90% fructose — which goes straight to the liver and fuels insulin resistance.

🔥 Here’s the Bigger Truth: It’s Not Just About Your Health

Let’s zoom out.

The #1 weapon food companies use to sell toxic garbage is willful consumer ignorance.

If you’re uninformed, you’re profitable to them.

But if we stop buying what hurts us…
If we demand better ingredients with our dollars…

The industry will follow.

They don’t care about your health, they care about profits.
So let’s make health profitable.

🧠 This is Consumer Activism at the Checkout Aisle

Every time you choose something clean, real, and unprocessed, you’re casting a vote.

You’re saying:

“I’m not for sale. My body isn’t your playground. You want my money? EARN IT with food that supports my health.”

That’s self-preservation.
That’s self-pride.
That’s how we reclaim power.

👊 Most People Won’t Do This. You Did.

You’re reading this because you’re different.
You’re not most people.

You’ve decided to stop being a manipulated consumer and start being a conscious one.

And you’re not just changing your life, you’re sending ripples through your family, your community, and the entire supply chain.

This is how it starts.

🎯 Want to Go Even Deeper?

My free 30-Day Blood Sugar Reset is for people like you, the ones willing to take their power back and use it.

Inside, you’ll:

  • Master blood sugar control without deprivation

  • Restore your body’s natural insulin response

  • Reach real metabolic flexibility

  • Learn to read food like you read truth

👉 Click here to join the 30-Day Reset (It’s free)
Real food. Real science. Real results. No fluff.

❤️ Final Word

You don’t have to be perfect. But you do have to stop being ignorant, because they’re counting on that ignorance to stay rich.

Let’s change the game.
Let’s make ignorance expensive, and health empowering.

Your body. Your mind. Your community. Your choice.

Let’s rise together.

Tom
https://linktr.ee/metalpalace

🌿 Healing Recipes for Nausea, Fatigue & Allergy Relief

Posted on by

When you’re not feeling your best — whether it’s nausea, low energy, or allergy-related discomfort — the right food can be a powerful medicine. These four plant-based recipes are crafted to be easy on digestion, naturally anti-inflammatory, and deeply nourishing. They’re perfect when you’re under the weather and want real, lasting relief.

Want to heal at a deeper level? These recipes align beautifully with my 30-Day Blood Sugar Reset Program, which helps you lower fasting glucose, restore insulin sensitivity, and reclaim your energy — naturally and sustainably.

🥣 1. Recovery Nourish Bowl

Soothing, energizing, and packed with anti-inflammatory power — ideal when you’re feeling run down or nauseous.

Ingredients & Benefits:

  • 1 cup steamed zucchini noodles – low histamine, hydrating, gentle on digestion
  • ½ cup quinoa or millet – energizing, gluten-free, supports blood sugar balance
  • ½ cup steamed lentils – high in iron, protein, and easy to digest
  • 2 Tbsp hemp seeds – omega-3s, inflammation reduction, brain-boosting fats
  • ¼ cup steamed carrots – high in beta-carotene, gut-soothing
  • ¼ cup spinach or kale – quercetin-rich for allergy and inflammation relief
  • 1 tsp fresh ginger (grated) – anti-nausea, anti-inflammatory
  • 1 tsp turmeric + pinch of black pepper – reduces inflammation, boosts absorption
  • Juice of ½ lemon – alkalizing, vitamin C, natural antihistamine
  • 1 tsp olive or MCT oil – helps absorb fat-soluble nutrients and supports energy
  • Optional: 1 tsp apple cider vinegar, 1–2 Brazil nuts for selenium boost

Instructions: Steam all veggies and cook the grain. Arrange everything in a bowl, drizzle with oil and lemon juice, and enjoy warm or at room temp.

Why this helps: This bowl combines hydration, protein, healthy fats, and antioxidants to reduce nausea, inflammation, and fatigue while gently supporting digestion and immune function.

🥤 2. Nausea-Fighting Gut-Healing Smoothie

A cooling, hydrating blend to ease nausea and fuel your cells without taxing your digestion.

Ingredients & Benefits:

  • 1 small banana – prebiotic fiber, energy support, easy on the stomach
  • 1 cup cucumber – hydrating, cooling, anti-inflammatory
  • ½ cup pineapple – bromelain enzyme for digestion + inflammation
  • 1-inch ginger root – settles nausea and supports circulation
  • 1 Tbsp chia or flaxseeds – omega-3s, hormone balance, fiber
  • 1 handful spinach or romaine – quercetin for allergy relief, iron support
  • 1 Tbsp lemon juice – immune boost, antihistamine, alkalizing
  • Optional: 1 scoop plant-based protein powder – adds staying power and blood sugar balance
  • ¾–1 cup coconut water or almond milk – electrolyte-rich and gentle

Instructions: Add all ingredients to a blender (like Vitamix), blend on high until smooth, and sip slowly.

Why this helps: Replenishes hydration and electrolytes, calms inflammation, improves gut function, and gently boosts energy when food feels hard to tolerate.

🍲 3. Anti-Inflammatory Healing Soup

Warm, grounding, and nourishing. This soup is your go-to comfort when fatigue and allergy symptoms hit hard.

Ingredients & Benefits:

  • 1 Tbsp olive oil – healthy fat to reduce inflammation and boost absorption
  • 1 clove garlic (minced) – immune-boosting, antiviral, antibacterial
  • 1-inch fresh ginger – digestive aid, anti-nausea
  • 1 stalk celery – anti-inflammatory and alkalizing
  • ½ zucchini + 1 small carrot – soothing and rich in antioxidants
  • ¼ cup quinoa or millet – complex carbs for energy and balance
  • 2 cups veggie broth – warm, mineral-rich base for easy hydration
  • ½ tsp turmeric + black pepper – powerful anti-inflammatory combo
  • 1 cup spinach or kale – rich in chlorophyll, iron, and vitamin K
  • Juice of ½ lemon – helps reduce histamines and supports detox
  • Optional: 1 tsp miso paste stirred in at the end (adds probiotics)

Instructions: Sauté aromatics, then add broth, grains, and veggies. Simmer for 15–20 minutes. Stir in lemon juice and greens before serving.

Why this helps: This soup is grounding, easy to digest, and loaded with immune-supportive compounds. The warm temperature also eases congestion and fatigue.

🍽️ 4. Rainbow Stir-Fry with Healing Tahini Drizzle

A colorful, satisfying solid meal that supports recovery and keeps inflammation low.

Stir-Fry Base Ingredients & Benefits:

  • 1 cup steamed broccoli – detoxifying, supports immune resilience
  • ½ cup red cabbage – quercetin and anthocyanins for allergies and cell repair
  • ½ cup carrots – beta-carotene for healing and eye health
  • ½ zucchini – hydrating and easy on digestion
  • 1 cup cooked millet or brown rice – complex carb for blood sugar stability
  • 1 Tbsp coconut or olive oil – healthy fat to absorb antioxidants

Tahini Drizzle Ingredients:

  • 2 Tbsp tahini – anti-inflammatory, calcium-rich, creamy and grounding
  • Juice of ½ lemon – supports detox and cuts heaviness
  • 1 tsp grated ginger – digestion and immune support
  • ½ tsp maple syrup (optional) – slight sweetness balances flavors
  • 2–3 Tbsp warm water – to thin out the sauce
  • Pinch sea salt

Instructions: Sauté or steam vegetables. Mix all tahini drizzle ingredients and pour over veggies and grain. Add hemp or pumpkin seeds if desired.

Why this helps: This meal packs fiber, plant protein, and antioxidants into one deeply nourishing, allergy-friendly dish that’s great when you’re ready for solid food again.

🌟 Ready to Take Your Healing to the Next Level?

Join my 30-Day Blood Sugar Reset to restore insulin sensitivity, crush cravings, and unlock childlike energy — naturally and deliciously.

👉 Yes, I Want the Reset

Tom
https://linktr.ee/metalpalace