Divine Disruption

Let’s get one thing straight right out of the gate: reversing insulin resistance is not about throwing yourself into food prison with bars made of kale and shame. It’s not about punishing yourself with bland food and fear-based rules. Healing your body—especially with Type 2 diabetes—is about making peace with food. And yes, you can still reverse insulin resistance while doing it.

Sound too good to be true? Let’s break it down.

The Damage of the “Good vs. Bad” Food Mentality

We live in a culture that loves to moralize food. Sugar is the devil. Carbs are criminals. Meanwhile, salads are saints and green juice is your path to redemption.

But here’s the problem: when we label food as good or bad, we start to label ourselves that way. Ate a cookie? Bad girl. Ate kale? Good girl. That internalized guilt does more damage to your nervous system and metabolism than the cookie ever could.

Chronic guilt and shame increase cortisol. Cortisol increases insulin resistance. Boom—there’s your metabolic roadblock.

Food Is Not the Enemy—Disconnection Is

Most women with insulin resistance are eating in a fog. Meals are consumed while scrolling, working, or driving. Hunger cues? Ignored. Fullness cues? Confused. Pleasure? Nonexistent.

This disconnect drives erratic eating, binge-restrict cycles, and emotional food choices. Your biology starts to scream for balance, but your head says “be good” and “just avoid carbs.”

What you need isn’t more restriction. You need reconnection.

The Peaceful Eating Framework (and Why It Works)

Peaceful eating follows the RE²A²CH flow—Recognize your hunger, Ease into presence, Elevate the joy of nourishment, Allow your body to receive it fully, Activate self-trust, and Honor every bite as part of your healing.

Peace with food doesn’t mean eat anything, anytime, with no thought. It means:
Trusting your body. Releasing moral judgments. Practicing intentional nourishment.

Staying curious instead of critical. Here’s how that looks in action:

1. Give Yourself Permission to Eat

This is the step everyone skips—but it’s foundational. When food isn’t forbidden, it loses its emotional charge. You stop obsessing. You stop bingeing. You start tuning in.
Say it with me: “I’m allowed to eat carbs.” Now breathe.

2. Build a Balanced Plate (with love)

No food is off limits. But some food combinations help you stabilize better than others. Your goal isn’t “perfect eating”—it’s blood sugar stability.

The Peace Plate Formula:

½ colorful veggies
¼ protein (chicken, lentils, tofu, eggs)
¼ fiber-rich carbs (sweet potato, quinoa, beans)
1 thumb-sized amount of healthy fat (olive oil, avocado)
Add herbs, spices, color, and joy.
Light a candle. Plate it beautifully. Invite presence.

3. Practice Mindful Eating (without the guilt trip)

It doesn’t mean chewing 32 times. Mindful eating is simply eating with attention and intention.
It means:
Noticing your hunger level before eating. Eating away from screens.
Pausing mid-meal to ask “Am I satisfied?” Eating until you’re no longer hungry—not stuffed.
Eat slowly. Give your pancreas time to get on board. Phase 1 of the process needs a wake up call to get going. When you eat fast, your pancreas hasn’t even had time to tie their shoes before they need to be jogging in your blood stream!

This reduces stress, improves digestion, and helps rewire your food relationship.

4. Reframe “Setbacks” as Messages

A cookie isn’t a crime. It’s feedback. Did it make you tired? Bloated? Anxious? Empower yourself by learning, not shaming. Or was it delicious and you followed it with a short walk, or a dance in the kitchen?

Can You Still Reverse Insulin Resistance This Way? YES. Here’s why:

Less cortisol = less insulin resistance. Stable meals = more consistent glucose levels.
Increased joy and satisfaction = fewer cravings and binges.
Peace with food leads to consistency. And consistency—not perfection—is what reverses insulin resistance.

Bottom Line:

You don’t have to battle your plate to balance your blood sugar.
You just need to build a relationship with food that’s rooted in trust, curiosity, and compassion.

So go ahead—light the candle. Plate the food. Bless it with love. Enjoy every bite.
Your pancreas is already cheering you on.

Sources:
Endocrine Society, “Chronic Cortisol and Insulin Resistance” (2019)NEDA (National Eating Disorders Association) studies on guilt and disordered eating patterns