Yeah. The formula isn't terribly complicated: don't eat crap and move your body in different ways.

Despite doing exercise (including high intensity stuff like spin class) I was overweight and had a HOMA-IR of 3.8 (Moderate Insulin Resistance) and insulin 13.2 (Early Insulin Resistance).

This was because I was addicted to sugary stuff.

I cut my refined sugar intake to almost zero and in two months HOMA-IR went to 1.02 (Normal Range) and insulin to 4.9 (Optimal / Longevity Range). My triglycerides had peaked at 228 (Moderate Risk) and dropped to 96 (Normal/Good). Glucose went from 116 (Prediabetes) to 85 (Healthy).

My assistant in cutting all that sugar was Claude. I used Claude as my buddy: I'd chat with Claude when I had cravings and it gave me alternatives and support. And it worked.