Metabolic Health

04/06/2026

My favorite ❤️

04/03/2026

🔥 What’s fat burn—and why do you want to be in it?
It’s your body’s sweet spot—where it shifts from burning sugar (glucose) for energy… to burning stored fat instead. That means more energy, fewer cravings, and faster results. 🙌

EXPLANATION OF 🔥 FAT-BURN 🔥

Lots of questions about the fat-burning state, one of the main features of the Optimal Health plan that I use and that my clients love because of the "predictable transformation" they achieve!
🔥Ketosis refers to a metabolic state where your body is burning fat instead of its preferred fuel of carbohydrates.
🔥Carbohydrates exist in two forms when you are eating normally - "free" or accessible carbs, and stored carbs called glycogen. When your body needs fuel, it will burn the free carbs first (like when you eat a bagel or drink a glass of OJ - full of sugar/carbs). When all the free carbs are gone, your body will burn the stored carbs (glycogen). In humans, glycogen is made and stored primarily in the cells of the liver and the muscles, and contains carbs and water stored together. Once the glycogen and stored water is gone, your body turns to fat.
In the first week of this program, you will lose a lot of weight. Most of that will be as a result of using up the glycogen, because every gram of stored carbs ALSO stores 3 grams of water. If the glycogen is used, the water is released.
👍🏽Result? Large weight loss.
This is ALSO why, if you have a high carb meal at some point, your weight goes UP UP UP. Every extra gram of carbs will be stored with an extra 3 grams of water. This is why if you eat 1 lb of chocolate, your weight goes up by 4 lbs (at least! 1 lb carbs + 3 lbs water).
📌On a side note, when your body burns fat as fuel, ketone bodies are produced and are released in your urine, sweat, and saliva - this is the reason some people experience a sweet taste in their mouth. Additionally the brain loves ketones, so sometimes people have a euphoric "runners high" type feeling. The more fat that is burned, the higher the concentration of ketone bodies. Since this is a "mild" ketosis most people do not experience the taste in their mouth, but many do get that little energy "high".
📌The program produces a MILD ketogenic, or "fat-burning" state. For diets that invoke a SERIOUS ketosis, like the Atkins diet, your carbs are limited to less than 20g per day (not what we would consider balanced). On our most popular program, we are eating between 80 and 100g of carbs daily - JUST enough to keep your brain functioning well, and JUST enough to put you into mild ketosis.
📌You will KNOW that you are in ketosis IF you have been 100% ON PLAN for 3 days. This is because your body only stores enough glycogen to provide fuel for 3 days. Once the glycogen is GONE, after 3 days, you will be in mild ketosis.
📌Bottom line❓To be in ketosis, you need to be 100% on plan. If you aren't, you will still lose weight (because you'll be eating fewer calories every day than normal) - but it will be much more slowly, and you will be hungry. The more CARBS you eat over 100g, the less BODY FAT your body will metabolize as fuel. And since fat carries 3500 calories per pound of energy, it is high octane fuel!
😊Happily, once you're in ketosis, your hunger dissipates, and you get the best of both worlds: faster weight loss AND reduced hunger.
📌Note that if you eat a really high fat diet - cheating on nuts or cheese or something else (and yes, even if it's no carbs) - you WILL stay in ketosis, BUT your body will metabolize the FREE fat from the nuts because it is more easily accessed than your stored body fat. Again, this means slowed weight loss, or even weight gain.
📌Note also that alcohol is metabolized as FAT, so if you have a glass of wine, you may still stay in ketosis, but your body will use the wine as fuel instead of your body fat. Result? SLOW weight loss.
Ultimately, the choice is yours. How fast do you want to get to your target weight? How willing are you to stay on plan in order to support that goal of a healthy BMI?- This is from our amazing Nutrition support Dept.

metabolichealthcoach30@gmail.com

http://optavia.com:443/us/en/coach/

04/02/2026

What is your price tag on your health? Do you ever think about the future?

04/02/2026

The Importance of Controlling Visceral Fat

Visceral fat, often referred to as "active fat," is the type of fat that surrounds our internal organs, including the liver, pancreas, and kidneys. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat poses a significant health risk. Here’s why it’s crucial to get visceral fat under control:

1. Health Risks
High levels of visceral fat are associated with various health conditions, such as type 2 diabetes, heart disease, and hypertension. The fat can release inflammatory substances, known as cytokines, which can disrupt metabolic processes, leading to increased insulin resistance and other metabolic issues.

2. Hormonal Imbalance
Visceral fat influences hormone production, particularly hormones related to appetite regulation and inflammation. Elevated visceral fat can lead to hormonal changes that can further increase cravings and appetite, creating a vicious cycle that is challenging to break.

3. Cancer Risk
Studies have shown that excessive visceral fat may be linked to a higher risk of certain cancers, including breast and colorectal cancers. The inflammatory mediators released by visceral fat could play a role in cancer progression and development.

4. Mental Health Impact
There is growing evidence that excess visceral fat can negatively impact mental health. Conditions like anxiety and depression have been linked to obesity, and the inflammation associated with visceral fat may contribute to these issues.

5. Aging Effects
As people age, metabolism tends to slow down, and fat distribution may change, leading to increased visceral fat. Managing visceral fat is essential for promoting longevity and ensuring a better quality of life as we age.

6. Metabolic Syndrome
Visceral fat is one of the key components of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and diabetes. Lowering visceral fat can help reduce the overall risk associated with metabolic syndrome.

How to Control Visceral Fat
- Diet: A balanced diet rich in whole foods, fiber, and healthy fats can help reduce visceral fat. Limiting sugar and refined carbohydrates is also essential.
- Exercise: Regular physical activity, particularly a combination of cardio and strength training, can effectively reduce visceral fat.
- Sleep: Adequate sleep is crucial for hormonal balance and metabolism. Poor sleep can lead to increased visceral fat accumulation.
- Stress Management: High stress levels can contribute to fat accumulation, especially in the abdominal area. Techniques such as mindfulness, yoga, and meditation can help reduce stress.

Conclusion
Controlling visceral fat is vital for maintaining overall health and preventing chronic diseases. By adopting a healthy lifestyle focused on nutrition, regular exercise, and stress management, individuals can effectively combat the risks associated with visceral fat. Taking proactive steps today can lead to a healthier tomorrow, enhancing both physical and mental well-being.

03/26/2026

If cost has been your hesitation, we need to have a real conversation.

Most people are focused on the cost of starting.

But almost nobody stops to ask…
“What is it costing me to stay exactly where I am?”

Let’s be honest.

The cost of staying the same:
• Low energy every day
• Frustration when nothing changes
• Avoiding pictures, mirrors, and opportunities
• Quiet self-doubt that keeps getting louder
• Regret, knowing you could have done something

That cost doesn’t show up on a receipt, but it shows up in your life.

Now let’s look at the other side.

The cost of starting:
• Some discomfort
• A learning curve
• Being coachable
• Being held accountable

That’s it.

One path drains you.
The other one develops you.

One leads to more frustration.
The other builds confidence, momentum, and control.

So the real question isn’t…

“Can I afford to start?”

It’s…

“How much longer can I afford to stay the same?”

If you’re ready to stop paying the wrong price…
send me a message. Let’s talk.
metabolichealthcoach30@gmail.com
Or send me a PM on messenger.

03/19/2026

Consuming sugar-sweetened beverages like soda can significantly impact metabolic health due to their high sugar content. A typical 12-ounce can of cola contains about 39 grams of sugar, which is approximately 10 teaspoons.

High sugar intake, especially from sugary drinks, is associated with various health issues, including:
1. Weight Gain: Sugary drinks can contribute to excess calorie intake without providing satiety, leading to weight gain.
2. Insulin Resistance: High sugar consumption can lead to insulin resistance, a key factor in developing type 2 diabetes.
3. Heart Disease: Excessive sugar intake has been linked to an increased risk of heart disease, as it can raise blood pressure, inflammation, and triglyceride levels.
4. Fatty Liver Disease: High sugar levels can lead to an increase in fat accumulation in the liver, potentially resulting in non-alcoholic fatty liver disease (NAFLD).
5. Metabolic Syndrome: Regularly consuming high amounts of sugar can increase the risk of developing metabolic syndrome, a cluster of conditions that raise the risk of heart disease and diabetes.

Cutting back on sugary drinks and opting for healthier alternatives, like water or unsweetened beverages, can significantly improve metabolic health and overall well-being.

03/19/2026

Why Optavia Active Amino acids and Whey Protein are Best in Class.

Check out this document 👇👇

https://www.optavia.com/us/en/coach/crystalstarnes?fbclid=IwRlRTSAQouL9leHRuA2FlbQIxMABzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEeaTHd9uXI7JulJqtaS4X-dI5nUYLmIaHNkujI_8tVKEFzT1rbVCe7FEvQPAw_aem_GS5uSrJONfrHv8O1g17PkQ

03/19/2026

If you are looking to lose weight and keep it off. The 5 and 1 plan is a great plan to start

I would like to share the 5 & 1 Plan®, please click the link below:

Optavia Meal Plans Page

03/18/2026

Many people hesitate because they fear accountability.
They imagine:
Criticism.
Pressure.
Embarrassment.
Real accountability is none of those.
It’s clarity.
It’s support.
It’s course correction.
You’re not judged here.
You’re guided.
And guidance accelerates results.
metabolichealthcoach30@gmail.com

03/18/2026

Why eating corn is so bad for you-
1. High in Fiber: While fiber is generally beneficial for digestion, corn contains a type of insoluble fiber that can sometimes lead to digestive discomfort, especially if consumed in large quantities. This can result in bloating or gas.
2. Difficult to Digest: The outer shell of corn kernels is tough and can be hard for some individuals to digest properly. This can lead to issues like abdominal pain, bloating, and discomfort, especially for those with sensitive digestive systems.
3. Potential for Allergies: Some individuals may have an intolerance or allergy to corn, which can manifest in digestive issues such as diarrhea, cramps, or nausea.
4. Impact on Gut Flora: Some studies suggest that corn may negatively impact gut flora due to its high carbohydrate content, particularly if it’s processed or genetically modified. This could disrupt the balance of beneficial bacteria in the gut.
5. Fructans Content: Corn contains fructans, which are types of carbohydrates that can be fermentable. For some individuals, especially those with irritable bowel syndrome (IBS), this can lead to increased gas production and digestive discomfort.
6. Processed Corn Products: Many processed corn products (like high-fructose corn syrup) can lead to further digestive issues and contribute to poor nutrition if they replace healthier food options.

03/18/2026

GLP-1’s curb appetite they don’t fill nutrient gaps.

Optavia Meal Plans Page