Stress, Cortisol & Insulin Resistance
“How I Meditated My Way to Lower Cortisol and Better Insulin Sensitivity (In 10 Mins/Day)”
Sarah felt constantly stressed, and her insulin resistance wasn’t improving despite diet changes. She committed to just 10 minutes of guided meditation daily using a free app. Initially, her mind wandered, but she persisted. Within a month, she felt calmer, less reactive, and her sleep improved. Surprisingly, her next blood test showed slightly lower fasting cortisol and improved insulin sensitivity. This simple, consistent practice helped regulate her stress response, creating a more favorable hormonal environment for her body to manage insulin effectively.
The “Stress Fat” Connection: Why My Belly Wouldn’t Budge Until I Managed Cortisol & Insulin
Mark ate cleanly and exercised, yet stubborn belly fat, a hallmark of “stress fat,” clung on, fueled by his high-stress job and insulin resistance. He learned that chronic stress elevates cortisol, which promotes visceral fat storage and worsens insulin resistance. He began incorporating stress-management techniques: daily walks in nature, deep breathing exercises, and prioritizing sleep. As his stress levels decreased, not only did his mood improve, but his belly fat finally started to reduce, highlighting the crucial cortisol-insulin link in body composition.
“Is Your Job Literally Giving You Insulin Resistance? My Burnout Story & Recovery Plan”
Lisa loved her demanding job but eventually hit burnout, characterized by exhaustion, cynicism, and plummeting productivity. Soon after, she was diagnosed with insulin resistance. She realized the chronic stress from her job, with its long hours and constant pressure, had directly contributed. Her recovery plan involved setting firm work-life boundaries, delegating tasks, taking regular breaks, and incorporating stress-reducing activities like yoga. Addressing her job stress was a critical, non-negotiable step in effectively managing her insulin resistance.
The $5 Hobby That Slashed My Stress and Insulin Levels (You Won’t Believe It!)
Tom, battling work stress and worsening insulin resistance, needed an outlet. He picked up a simple five-dollar adult coloring book and some colored pencils. He spent 20 minutes each evening coloring intricate patterns. This mindful, low-stakes creative activity was surprisingly effective at reducing his stress and calming his mind. Over time, coupled with other lifestyle changes, he noticed his sleep improved and his blood sugar levels became more stable, suggesting this inexpensive hobby positively impacted his cortisol and insulin regulation.
“Adrenal Fatigue or Insulin Resistance? How I Uncovered the Real Culprit (And What My Doctor Said)”
Maria felt exhausted, wired, and struggled with weight, suspecting “adrenal fatigue.” Her doctor, however, ran tests and diagnosed significant insulin resistance, explaining that many symptoms overlap. While chronic stress (which can affect adrenals) was a factor, the primary driver of her metabolic dysfunction was impaired insulin signaling. Treatment focused on diet, exercise, and stress management to improve insulin sensitivity, which then also supported her adrenal health. Understanding the true root cause, insulin resistance, was key to her recovery.
The Cortisol Rollercoaster: How Chronic Stress Drove My Insulin Haywire
David lived a high-pressure lifestyle, constantly on a cortisol rollercoaster. This chronic stress kept his blood sugar elevated as cortisol signals the liver to release glucose. His body responded by pumping out more insulin, eventually leading to severe insulin resistance. His moods were erratic, his sleep poor, and his cravings intense. It wasn’t until he actively worked on managing his stress through mindfulness and lifestyle changes that his cortisol levels began to stabilize, allowing his insulin to function more effectively and breaking the vicious cycle.
“My ‘Stress-Proof’ Morning Routine That Keeps Insulin Stable All Day (Costs $0)”
Sarah found her mornings were often chaotic, setting a stressful tone that impacted her insulin sensitivity all day. She developed a “stress-proof” zero-cost morning routine: waking 30 minutes earlier, hydrating with water, 10 minutes of gentle stretching, 5 minutes of mindful breathing, and setting a positive intention for the day. This calm, centered start significantly reduced her morning cortisol spike, leading to more stable energy and blood sugar levels throughout her day, supporting her insulin management efforts.
The Surprising Ways ‘Hidden’ Stress Showed Up in My Insulin Resistance
Mark considered himself pretty resilient to stress, yet his insulin resistance persisted. He then recognized “hidden” stressors: constant low-grade worry about finances, the mental load of family responsibilities, and even chronic exposure to negative news. These weren’t acute crises but a steady drip of stress hormones. Acknowledging these subtle but pervasive stressors and taking steps to mitigate them – like budgeting, delegating, and limiting news – played an unexpected but important role in improving his insulin sensitivity.
“Breathwork for Insulin Resistance: The 5-Minute Technique That Calmed My System”
Lisa felt overwhelmed by stress, which she knew worsened her insulin resistance. Her therapist taught her a simple 5-minute breathwork technique: box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4). She practiced it twice a day or whenever she felt stress rising. This simple, accessible practice helped to quickly activate her parasympathetic nervous system, calming her physiological stress response. She noticed an immediate sense of relaxation and, over time, better overall stress management, supporting her insulin health.
How I Learned to Say ‘No’ and Lowered My Cortisol (And Insulin)
Tom was a classic people-pleaser, always saying ‘yes’ to requests, leaving him overcommitted and chronically stressed, which negatively impacted his insulin resistance. Learning to say ‘no’ to non-essential commitments was a game-changer. It was difficult at first, but protecting his time and energy significantly reduced his stress load. This reduction in chronic cortisol exposure, achieved by setting healthy boundaries, had a noticeable positive effect on his mood, sleep, and ultimately, his insulin sensitivity.
“The Nature Fix: How Spending 20 Minutes Outdoors Daily Improved My Insulin & Stress”
Maria, struggling with urban stress and insulin resistance, read about the benefits of nature exposure. She committed to spending at least 20 minutes outdoors daily – a walk in a local park, sitting by a tree, or even just tending to a small balcony garden. This “nature fix” had a profound calming effect. Her perceived stress levels dropped, her mood improved, and she felt more grounded. This daily dose of nature became an essential part of her stress management strategy, indirectly benefiting her insulin regulation.
Is Your “Relaxation” Actually Stressing Your System & Worsening Insulin? (e.g., Too Much TV)
David used to “relax” after a stressful day by binge-watching hours of intense TV dramas or action movies. While it felt like an escape, he often went to bed feeling wired and agitated, and his insulin resistance wasn’t improving. He realized this type of passive, stimulating “relaxation” might actually be keeping his nervous system in a low-grade stress state. Switching to truly restorative activities like reading, listening to calm music, or gentle hobbies proved far more effective for actually de-stressing and supporting his insulin health.
“The Financial Stress & Insulin Resistance Link: My Journey to Stability”
Sarah’s ongoing financial worries were a huge source of chronic stress, which she later understood was contributing significantly to her insulin resistance. The constant anxiety kept her cortisol levels high. She took proactive steps: creating a budget, seeking financial advice, and making small changes to improve her financial stability. As her financial stress lessened, she noticed a marked improvement in her sleep, energy, and overall sense of well-being, which positively impacted her ability to manage her insulin resistance.
Why Positive Stress (Eustress) Can Still Impact Insulin Differently
Mark was excited about a new job promotion (eustress, or positive stress), but he noticed his blood sugar readings were a bit erratic, even though he felt good. He learned that even positive stressors can trigger a physiological stress response, releasing cortisol and glucose. While the emotional experience is different from distress, the body can still react. Recognizing this helped him be mindful of managing his energy and ensuring adequate rest even during exciting, positively stressful periods to support his insulin stability.
“The Connection Between Perfectionism, Stress, and Insulin Resistance I Had to Break”
Lisa was a lifelong perfectionist, which created immense internal pressure and chronic stress, contributing to her insulin resistance. The constant fear of failure and self-criticism kept her cortisol levels elevated. Through therapy, she worked on challenging her perfectionistic thoughts and embracing “good enough.” Letting go of unrealistic standards significantly reduced her daily stress and anxiety. This internal shift was crucial for calming her nervous system and creating a more favorable hormonal environment for improving her insulin sensitivity.
How Journaling Helped Me Process Stress and Improve My Insulin Markers
Tom often felt overwhelmed by his thoughts and stressors, which he knew affected his insulin resistance. He started journaling for 15 minutes each evening, writing down his worries, frustrations, and also things he was grateful for. This simple practice helped him process his emotions, gain perspective, and release pent-up stress. Over several months, he felt mentally lighter, slept better, and his follow-up blood tests showed noticeable improvements in his fasting insulin and A1c levels, linking emotional release to metabolic benefits.
“Laugh More, Lower Insulin? The Science-Backed Power of Laughter for Stress & IR”
Maria, managing insulin resistance, stumbled upon research about laughter’s positive effects on stress and even blood sugar. She made a conscious effort to incorporate more humor into her life: watching comedies, spending time with funny friends, and finding reasons to laugh daily. She found that genuine laughter not only lifted her spirits but also seemed to create a temporary relaxation response. While not a standalone cure, she believed that regularly reducing stress through laughter played a small but positive role in her overall IR management.
The Role of Adaptogens (Ashwagandha, Rhodiola) in My Stress & Insulin Management Plan
David, dealing with chronic stress impacting his insulin resistance, decided to try adaptogenic herbs. He incorporated Ashwagandha in the evening to help with calm and sleep, and Rhodiola in the morning for better energy and stress resilience. He found these supplements subtly helped his body cope better with daily stressors, reducing his feelings of being constantly “on edge.” This improved stress modulation, in turn, seemed to support more stable energy levels and better overall management of his insulin.
“Could Your Commute Be Worsening Your Insulin Resistance? My Stress-Reducing Swaps.”
Sarah’s daily one-hour commute in heavy traffic was a major source of stress, often leaving her frazzled before her workday even began, which wasn’t helping her insulin resistance. She explored stress-reducing swaps: on some days, she took public transport, allowing her to read or relax. She also negotiated to work from home two days a week. These changes significantly reduced her daily dose of commuting stress, leading to a calmer demeanor and, she felt, a more stable internal environment for managing her insulin.
The Cost of Chronic Stress: How It Secretly Drained My Health & Wallet (Beyond Insulin)
Mark realized his chronic stress was costing him far more than just worsening his insulin resistance. It led to poor sleep, frequent tension headaches (requiring medication), unhealthy stress-eating (more expensive processed foods), and reduced productivity at work. The cumulative effect drained his overall health and his wallet through direct and indirect expenses. Addressing his stress wasn’t just about insulin; it was about reclaiming his total well-being and financial resources.
“My Stress Management Toolkit: 7 Things I Use to Keep Cortisol & Insulin in Check”
Lisa developed a personal “stress management toolkit” to combat the effects of stress on her insulin resistance. Her 7 key tools were: 1. Daily 10-minute meditation. 2. Regular exercise. 3. Spending time in nature. 4. Deep breathing exercises for acute stress. 5. Journaling. 6. Connecting with supportive friends. 7. Ensuring adequate sleep. Having this variety of accessible techniques helped her proactively manage stress, keeping her cortisol levels more balanced and supporting her insulin health.
How I Identified My Personal Stress Triggers That Spiked My Insulin
Tom knew stress was impacting his insulin resistance but struggled to pinpoint specific triggers. He started keeping a “stress journal,” noting situations, thoughts, or events that made him feel anxious or overwhelmed, and then cross-referencing with his glucose monitor data when possible. He identified patterns: tight deadlines at work, conflicts with a particular colleague, and even watching intense news segments consistently correlated with feelings of stress and slightly elevated glucose. Recognizing these personal triggers allowed him to develop targeted coping strategies.
“The ‘Digital Detox’ That Reset My Nervous System & Helped My Insulin”
Maria felt constantly overstimulated by her phone and social media, contributing to her stress and impacting her insulin resistance. She implemented a weekend “digital detox”: no social media, minimal email, and phone put away for large parts of the day. The first few hours were challenging, but by the end of the weekend, she felt remarkably calmer, more present, and her sleep improved. This periodic reset for her nervous system seemed to lower her baseline stress levels, which positively influenced her insulin regulation.
The Importance of Social Connection (Real, Not Just Online) for Stress & Insulin
David spent a lot of time online but often felt isolated, which he realized added to his stress and wasn’t helping his insulin resistance. He made a conscious effort to foster real-life social connections: scheduling regular coffee dates with friends, joining a local hobby club, and volunteering. These genuine interactions provided emotional support, reduced feelings of loneliness, and acted as a powerful buffer against stress. This improved social well-being had a noticeable positive impact on his overall mood and IR management.
“Mindfulness vs. Meditation for Insulin Resistance: What Worked Best for My Stress”
Sarah explored both mindfulness practices and formal meditation to manage stress related to her insulin resistance. She found that while formal seated meditation was beneficial, incorporating mindfulness into everyday activities – like mindfully drinking her tea or paying full attention during a walk – was more consistently accessible and impactful for her. Learning to be present in her daily moments helped her reduce reactive stress significantly. For her, practical mindfulness integrated into life worked best.
How I Used Music to Lower Stress and Positively Influence My Insulin Levels
Mark discovered that listening to specific types of music was a powerful tool for lowering his stress, which he knew was vital for managing his insulin resistance. He created playlists of calming classical music, ambient soundscapes, and even uplifting favorite songs. Listening during his commute, while working, or during dedicated relaxation time helped shift his mood, reduce tension, and create a more peaceful internal state. This simple, enjoyable practice became a regular part of his stress-reduction strategy, indirectly supporting his insulin health.
“The ‘Worry Window’: A Technique I Used to Contain Anxious Thoughts & Help Insulin”
Lisa often found anxious thoughts about her health and insulin resistance consuming her day. Her therapist suggested a “worry window”: scheduling a specific 15-minute period each day to consciously address her worries. If a worry arose outside this window, she’d acknowledge it and “postpone” it. This technique helped her contain anxious rumination, reducing its constant stressful impact. By limiting the time spent actively worrying, she lowered her overall stress burden, which was beneficial for her insulin management.
Can Pet Therapy Help Stress and Insulin Resistance? My Furry Friend’s Impact.
Tom, struggling with stress that aggravated his insulin resistance, adopted a rescue dog. The simple act of petting his new furry friend, taking him for daily walks (increasing his own activity), and the unconditional affection received had a profound impact on his stress levels. His dog provided companionship and a joyful distraction. He noticed he felt calmer and happier, and his blood pressure even improved. While not a direct IR cure, the stress reduction from pet ownership positively contributed to his overall well-being.
“From Stressed Mess to Insulin Success: My Transformation Story”
Sarah’s life was a whirlwind of stress, which led to severe insulin resistance and a feeling of being constantly overwhelmed – a “stressed mess.” Her transformation began when she acknowledged stress as a primary driver of her health issues. She committed to a multi-faceted stress management plan involving therapy, mindfulness, regular exercise, and setting boundaries. As she systematically reduced her stress load, her sleep improved, her cravings diminished, and her insulin sensitivity dramatically increased. She became an “insulin success” by tackling her stress head-on.
How I Knew My Stress Management Was FINALLY Helping My Insulin (The Subtle Signs)
Mark had been diligently working on stress management to help his insulin resistance. The subtle signs it was finally helping weren’t just lower cortisol readings. He noticed he was less reactive to minor annoyances, his digestion improved, he had fewer tension headaches, and his sugar cravings were significantly less intense. He also found it easier to make healthy food choices. These qualitative improvements, alongside more stable blood sugar, indicated his nervous system was calmer and his body was responding positively.
“The Best & Worst Ways to ‘Unwind’ After a Stressful Day for Insulin Health”
Lisa learned that not all “unwinding” methods are created equal for insulin health. Her old “worst” ways involved sugary comfort foods or mindlessly scrolling social media, which often spiked her insulin or left her feeling more agitated. Her “best” ways now include a gentle yoga session, a warm bath with Epsom salts, reading a book, or listening to calming music. These activities actively soothe her nervous system, lower cortisol, and promote a state conducive to better insulin regulation and restful sleep.
Can Aromatherapy (Essential Oils) Really Lower Cortisol and Benefit Insulin?
Maria, exploring gentle ways to manage stress impacting her insulin resistance, tried aromatherapy. She diffused lavender essential oil in her bedroom in the evenings and sometimes dabbed diluted peppermint oil on her temples for a midday pick-me-up. While she didn’t expect it to directly “cure” her IR, she found the pleasant scents helped create a calming atmosphere and subtly improved her mood and ability to relax. For her, aromatherapy was a supportive, enjoyable tool in her broader stress-reduction toolkit.
“The ‘Sigh of Relief’: A Simple Breath Technique My Therapist Taught Me for IR Stress”
David’s therapist taught him a simple but powerful technique for acute stress moments that impacted his insulin resistance: the physiological sigh, or “sigh of relief.” It involves two inhales through the nose (a full one, then a short top-up) followed by a long, slow exhale through the mouth. He found that just a few repetitions could quickly calm his racing heart and shift him out of a stressed state. This easy-to-use tool became invaluable for managing immediate stress responses throughout his day.
Setting Boundaries: The Unsung Hero of My Stress and Insulin Management
Sarah realized that her inability to set healthy boundaries at work and in her personal life was a massive, unacknowledged source of chronic stress, significantly impacting her insulin resistance. Learning to say “no” to excessive demands, protecting her personal time, and clearly communicating her limits was initially challenging but became the unsung hero of her stress management. Reducing these external pressures significantly lowered her cortisol and created space for her to focus on her health.
“The Impact of News Consumption on My Stress Levels & Insulin Resistance”
Mark used to start and end his day by scrolling through often alarming news headlines. He noticed this habit consistently left him feeling anxious and on edge, which wasn’t helping his insulin resistance. He decided to limit his news intake to a specific 15-minute window once a day, from a neutral source. This significantly reduced his daily exposure to fear-inducing content, lowered his overall stress levels, and helped create a calmer internal environment more conducive to managing his insulin.
What My Cortisol Saliva Test Revealed About My Stress & Insulin Patterns
Lisa, suspecting her stress patterns were heavily impacting her insulin resistance, opted for a 4-point cortisol saliva test (morning, noon, afternoon, night) costing around one hundred dollars. The results revealed her cortisol was highest in the evening, when it should be lowest, explaining her difficulty sleeping and high morning blood sugar. This objective data provided crucial insights into her dysregulated stress response, allowing her and her practitioner to target interventions more effectively to rebalance her cortisol rhythm.
“Addressing Childhood Trauma: The Deep Dive That Unlocked My Insulin Healing”
Tom had managed his insulin resistance with diet and exercise for years, but some underlying issues persisted. He realized that unresolved childhood trauma was contributing to chronic internal stress and inflammation. Embarking on therapy to specifically address these deep-seated emotional wounds was a profound journey. As he processed and healed from past trauma, he noticed a significant further improvement in his stress resilience, mood, and even his physical IR markers. This “deep dive” unlocked a new level of healing.
The Science of ‘Fight or Flight’ and Its Constant Assault on Insulin Sensitivity
Maria learned that her body’s “fight or flight” response (sympathetic nervous system activation), triggered by daily stressors, was a constant assault on her insulin sensitivity. This response floods the body with glucose for immediate energy, prompting insulin release. When chronically activated, it leads to persistently high insulin and eventually resistance. Understanding this science motivated her to actively cultivate her “rest and digest” response (parasympathetic) through relaxation techniques, crucial for giving her insulin system a break.
“My $0 Investment in ‘Me Time’ Paid Off Big for My Cortisol & Insulin”
David, juggling work and family, rarely prioritized “me time,” leading to high stress and worsening insulin resistance. He finally scheduled just 30 minutes of non-negotiable “me time” daily – reading, listening to music, or simply sitting quietly – costing zero dollars. This small daily investment in restorative solitude significantly reduced his stress levels, improved his mood, and had a surprisingly positive impact on his ability to manage his cortisol and insulin effectively. It paid off big in health benefits.
When Professional Help for Stress Is Necessary for Insulin Resistance Management
Sarah tried various self-help stress management techniques for her insulin resistance, but her anxiety and overwhelm remained debilitating. She realized it was time to seek professional help from a therapist. Working with a professional provided her with tailored coping strategies, helped her address underlying thought patterns, and gave her a safe space to process her stress. For her, professional support was a necessary and invaluable step in effectively managing the stress component of her IR.
“The ‘No Phone After 8 PM’ Rule: How It Slashed My Evening Cortisol & Aided Insulin”
Mark was habitually using his phone late into the evening, which he realized was contributing to his stress and poor sleep, thereby affecting his insulin resistance. He implemented a strict “no phone after 8 PM” rule. This simple boundary significantly reduced his evening blue light exposure and mental stimulation, allowing his cortisol levels to naturally decline before bed. He fell asleep easier, slept more deeply, and noticed improved morning blood sugar, aiding his overall insulin management.
How Consistent Gratitude Practice Rewired My Brain for Less Stress & Better Insulin
Lisa, battling negativity and stress alongside her insulin resistance, started a daily gratitude practice. Each evening, she wrote down three things she was grateful for. Initially, it felt forced, but over weeks, she noticed a shift in her perspective. She became more attuned to positive aspects of her life, and her overall stress levels decreased. This simple practice seemed to rewire her brain for more positivity, creating a calmer internal state that supported better hormonal balance and insulin function.
“The Surprising Foods That Exacerbated My Stress Response & Insulin Spikes”
Tom noticed that on particularly stressful days, certain foods seemed to make him feel even worse and caused more significant insulin spikes. Highly processed comfort foods, sugary snacks, and even excessive caffeine, which he often reached for when stressed, actually amplified his physiological stress response and destabilized his blood sugar further. Learning to opt for nutrient-dense, whole foods even when stressed helped to mitigate these negative effects and support more stable insulin levels.
The Link Between Clutter, Stress, and Insulin Resistance (My Decluttering Journey)
Maria’s home was quite cluttered, which she hadn’t realized was a subtle source of chronic underlying stress, impacting her efforts to manage insulin resistance. She embarked on a decluttering journey, room by room. As her physical environment became calmer and more organized, she felt a surprising reduction in her mental stress and overwhelm. This improved sense of calm and control in her surroundings seemed to positively influence her overall well-being and support her insulin management goals.
“My Family’s Stress Dynamics & The Ripple Effect on My Own Insulin Health”
David became aware that tense family dynamics and frequent arguments were a significant source of stress that had a direct ripple effect on his insulin resistance. The emotional upheaval often led to poor food choices and disturbed sleep. He initiated open conversations with his family about creating a more supportive and less stressful home environment and sought family counseling. Addressing these interpersonal stressors was a crucial, though challenging, step in protecting his own metabolic health.
The Long-Term Dangers of Unmanaged Chronic Stress for Insulin Resistance Progression
Sarah initially underestimated the impact of her chronic stress on her insulin resistance. Over time, however, she saw how unmanaged stress led to worsening symptoms, weight gain, and higher medication needs. She learned that prolonged high cortisol directly antagonizes insulin, promoting fat storage and increasing blood sugar, accelerating the progression of IR towards type 2 diabetes and other complications. This understanding underscored the critical importance of making stress management a non-negotiable part of her long-term health plan.
“Creating a Stress-Reducing Home Environment for Under $50 (IR Benefits)”
Lisa wanted her home to be a sanctuary from stress to support her insulin resistance management but had a limited budget. For under fifty dollars, she bought a few calming houseplants (around twenty dollars), an inexpensive essential oil diffuser with lavender oil (fifteen dollars), and a soft, cozy throw blanket (fifteen dollars). These small additions helped create a more peaceful and inviting atmosphere, subtly reducing her stress levels and promoting relaxation, which in turn benefited her overall well-being and IR.
How I Navigate High-Stress Work Environments While Protecting My Insulin
Tom worked in a demanding, high-stress industry but was committed to protecting his insulin health. His strategies included: taking short micro-breaks throughout the day for deep breathing or stretching, ensuring he ate regular, balanced meals (not stress-eating junk), prioritizing sleep even during busy periods, and having firm boundaries around his non-work time to decompress. He also communicated his needs for manageable workloads where possible. These proactive measures helped him buffer the negative impacts of his job.
“The Day I Realized My ‘Productivity’ Was Just High-Functioning Stress Wrecking My Insulin”
Maria prided herself on her “productivity,” constantly multitasking and pushing herself. It wasn’t until her insulin resistance diagnosis and subsequent burnout that she realized her perceived productivity was actually high-functioning stress. The constant pressure and lack of true rest were elevating her cortisol and wrecking her insulin sensitivity. Redefining productivity to include rest, recovery, and sustainable effort was a crucial mindset shift for her health and long-term well-being.
The One Stress Habit I Broke That Had the Biggest Impact on My Insulin Resistance
David’s most damaging stress habit was negative self-talk and constant rumination over perceived failures, which kept his cortisol levels sky-high and worsened his insulin resistance. Through therapy and mindfulness, he learned to identify and challenge these negative thought patterns, replacing them with more compassionate and realistic self-appraisals. Breaking this cycle of internal criticism had the single biggest impact on reducing his chronic stress load, leading to significant improvements in his mood, sleep, and insulin sensitivity.