Registered Nurse · Metabolic Health Specialist

Take Back Control of Your Metabolic Health

Real clinical knowledge. Real lived experience. I help women understand insulin resistance, reverse prediabetes, and finally feel like themselves again — with a plan that actually fits their life.

RN with nearly

20 Years Experience

20 yrs

Clinical nursing experience

3+ yrs

GLP-1 & peptide experience

RN

Registered Nurse — real science, not trends

What I Do

Evidence-Based Support
for Real Results

🔬

Understand Your Biology

Learn exactly what's happening with your insulin, blood sugar, and hormones — in plain language that makes sense.

📋

Personalized Strategy

No cookie-cutter diets. Your history, your labs, your life — we build a plan that works for you specifically.

💊

GLP-1 & Peptide Guidance

Navigating Mounjaro, Ozempic, or peptides? Get real clinical guidance from someone who has lived it firsthand.

Client Love

"For the first time in years, I actually understand what's happening in my own body. Sonya explains everything so clearly, and she genuinely cares about your outcome."

— Client testimonial placeholder

Registered Nurse, ~20 years

Director of Nursing — Long-Term Care

3+ years GLP-1 personal experience

Insulin resistance & prediabetes specialist

Ellie MD affiliate partner

My Story

I've Been Where You Are

Hi, I'm Sonya — a registered nurse with nearly two decades of clinical experience and a personal metabolic health journey that changed everything I thought I knew about my own body.

"In December 2022, I started Mounjaro. What followed was not just weight loss — it was a complete education in how my own metabolic system actually works."

When I lost my insurance coverage and some of the weight came back, I didn't hide that. I talked about it on TikTok. Because that's real life — and you deserve a guide who tells you the whole truth, not just the highlight reel.

My clinical background spans nursing, healthcare administration, HR, and long-term care management. That experience taught me how to cut through noise, manage complexity, and give people the clear, actionable information they actually need.

Today, I combine that clinical foundation with lived GLP-1 and peptide experience to help women understand insulin resistance, reverse prediabetes, and build a metabolic health strategy that actually sticks.

You can find me on TikTok at @Sonyarnmetabolic, where I share the science, the personal updates, and the real talk about what metabolic health looks like day to day.

Work With Me

Choose Your Path to Metabolic Health

From a foundational guide to hands-on coaching — there's an option for wherever you are right now.

90-Day Program

Digital Program — Eat Better, Feel Better

Real Reset

The 90-Day Method to eat better, support healthy weight, and feel like yourself again. Six modules built around food quality, movement, and the habits that work with your biology — not against it.

$127 launch price

6 modules: Foundation, Eating Smart, 90-Day Reset, Move Your Body, Fasting, Progress
90 daily check-ins + 12 weekly reset pages
7-Day Meal Plan + Symptom Decoder bonuses
"Am I Insulin Resistant?" scored self-assessment
Instant digital download · 60+ pages

Learn More & Get Real Reset

90-Day Program

Digital Program — Insulin Resistance & Prediabetes

Reverse Course

The 90-Day Method to improve insulin sensitivity and reclaim your metabolic health. The clinical program — built around lab markers, fasting protocols, and the daily habits that move the needle.

$97 launch price

Foundation, 90-Day Reset, Fasting Toolkit, Lab Markers
HOMA-IR & Trig:HDL calculators included
90 daily check-ins + 12 weekly reset pages
Fasting protocols 12:12 through 36-hour
Instant digital download · 60+ pages

Learn More & Get Reverse Course

Digital Guide

Metabolic Health Reset Guide

A 23-page nurse-written guide to understanding insulin resistance, blood sugar, and how to start resetting your metabolic health today.

$37

23 pages of clinical, plain-language content
Insulin resistance explained clearly
Actionable starting steps
Instant digital download

Get the Guide — $37

Due to the digital nature of this product, all sales are final. No refunds.

Coaching — Monthly

Text + Email Coaching

Ongoing support via text and email. Ask questions, get accountability, and have a clinical expert in your corner every month.

$197 / month

Unlimited text & email access
Personalized guidance
Accountability check-ins
Lab interpretation support

Apply Now — Email Me

Hybrid Coaching

Text, email, and live calls. Get the full package — real-time conversations plus always-on support for your metabolic journey.

$347 / month

Everything in Text + Email
Monthly live coaching calls
Personalized action plan
Priority response time

Apply Now — Email Me

Coaching — Monthly

Ultimate Coaching

The most hands-on experience available. Weekly calls, comprehensive labs review, and a fully customized metabolic health protocol.

$497 / month

Weekly live calls
Full labs & peptide review
Custom metabolic protocol
VIP response priority
Ongoing plan adjustments

Learn More & Apply

Not sure which is right for you? Send me a message and I'll help you decide.

Education & Resources

The Metabolic Health Blog

Real clinical knowledge in plain language. No trends, no gimmicks — just what the science actually says.

🩸

Insulin Resistance · 5 min read

What Is Insulin Resistance — and Why Does It Matter So Much?

Most people have no idea their insulin is struggling long before their blood sugar shows a problem.

Read Article

⏱️

Fasting · 7 min read

Fasting Basics: What Actually Works for Metabolic Health

Intermittent fasting, extended fasting, time-restricted eating — let's break down what each one does.

Read Article

💉

GLP-1 Medications · 8 min read

Mounjaro, Ozempic, and Wegovy: What You Need to Know as a Patient

As someone who has been on Mounjaro since December 2022, I want to give you the real clinical picture.

Read Article

🥗

Nutrition · 6 min read

The Best Foods for Insulin Sensitivity (And What to Limit)

Simple, practical nutrition changes that can move the needle on your insulin resistance.

Read Article

🧬

Peptides · 6 min read

Peptides for Metabolic Health: What Are They and Should You Consider Them?

Peptides are getting a lot of attention. Here's the clinical breakdown.

Read Article

😴

Lifestyle · 5 min read

How Poor Sleep Destroys Your Metabolic Health (And What to Do)

Sleep and blood sugar are more connected than most people realize.

Read Article

Get In Touch

Let's Talk Metabolic Health

Have questions about coaching, the guide, or just want to know if I can help? Send me a message — I read every one.

✉️

Email

sonya@sonyarn.com

🔗

All Links

linktr.ee/Sonyarnmetabolichealth

📱

TikTok

@Sonyarnmetabolic

Medical disclaimer: Content on this site is for educational purposes only and does not constitute medical advice. Always consult with your healthcare provider before making changes to your health regimen.

Send a Message

Whether you have a question about Real Reset, Reverse Course, 1-on-1 coaching, or just want to say hello — the easiest way to reach me is to drop your name and email below. I read every message personally and reply within 48 hours on weekdays.

Send Me a Message →

Opens a secure form in a new tab · No spam, ever

Prefer email? Reach me directly at sonya@sonyarn.com

Pay As You Go

Know Your Numbers

You can't fix what you can't measure. Order your own metabolic health labs directly — no doctor's order required. Walk in or order from home.

Why This Matters

Standard Labs Miss the Full Picture

Most doctors only check fasting glucose and A1C. But insulin resistance can be brewing for years before those numbers move. The markers below catch metabolic dysfunction earlier — and show improvement faster.

Recommended Metabolic Health Panel

Most Important

Fasting Insulin

Rises years before glucose does. The best early-warning marker for insulin resistance.

Most Important

HOMA-IR

Calculated from fasting glucose + insulin. Quantifies exactly how resistant you are right now.

Essential

Triglyceride : HDL Ratio

One of the strongest predictors of metabolic health. Drops fast on a low-carb protocol.

Essential

A1C + Fasting Glucose

What your doctor already checks — useful but slower to move than fasting insulin.

Also Recommended

hs-CRP

Measures systemic inflammation — a key driver of insulin resistance.

Also Recommended

Vitamin D (25-OH)

Low Vitamin D is closely linked to insulin resistance and metabolic dysfunction.

What to Aim For — Optimal Ranges

Marker	Standard Range	Optimal Target
A1C	< 5.7%	< 5.4%
Fasting Glucose	70–99 mg/dL	75–86 mg/dL
Fasting Insulin	2.6–24.9 µIU/mL	< 7 µIU/mL
HOMA-IR	< 2.0	< 1.0
Triglycerides	< 150 mg/dL	< 100 mg/dL
Trig : HDL Ratio	< 3.5	< 2.0
Vitamin D	30–100 ng/mL	40–60 ng/mL

These are commonly cited metabolic health goal ranges, not diagnostic criteria. Always review your results with your licensed healthcare provider.

Order Your Labs

Two Easy Ways to Get Tested

Through Quest Diagnostics — no doctor's order required. Order online and choose your option.

🏥

Walk-In Testing

Order online, then walk into any Quest Diagnostics location near you. Results typically within 1–3 business days.

Order Walk-In Labs

🏠

At-Home Testing

A kit is sent to your door. Collect your sample at home and mail it back. Results delivered to your online account.

Order At-Home Labs

Got Your Results? Let's Review Them Together.

Lab interpretation is included in all coaching programs. I'll help you understand exactly what your numbers mean and what to do about them.

This page contains affiliate links. I may earn a small commission on purchases made through my links, at no additional cost to you. I only recommend services I genuinely use and believe in.

Education + Resources

Peptides & Metabolic Health

A clinical, no-hype guide to what peptides are, how they work, and what you need to know before considering them.

"I have personal experience with peptides and I follow this space closely. My goal with this page is to give you the same clinical clarity I wish I had when I first started researching them." — Sonya RN

The Basics

What Are Peptides?

Peptides are short chains of amino acids — essentially small proteins. Your body naturally produces thousands of them, and they act as signaling molecules that tell your cells what to do. Synthetic peptides work by mimicking or amplifying these natural signals.

Unlike traditional pharmaceuticals that often override your body's systems, many peptides work by supporting and optimizing what your body already does naturally. This is a key reason they've attracted significant interest in the metabolic health and longevity space.

Peptides Relevant to Metabolic Health

What the Research Shows

💉

GLP-1 Agonists (Semaglutide & Tirzepatide)

Most Clinically Validated

Yes — GLP-1 medications like Ozempic, Wegovy, and Mounjaro are technically peptides. They are the most studied and FDA-approved category for metabolic health specifically. I have personal experience with Mounjaro and cover these extensively.

Best for: Insulin resistance, blood sugar control, weight management, appetite regulation.

🔬

AOD-9604

Fat Metabolism

A fragment of human growth hormone studied specifically for its effect on fat metabolism. It stimulates lipolysis (fat breakdown) without the blood sugar raising effects of full HGH. Often discussed in the context of body composition and weight management.

Best for: Body composition, fat metabolism support, weight management alongside lifestyle changes.

⚡

CJC-1295 / Ipamorelin

Growth Hormone Support

Often used together, these peptides stimulate your pituitary gland to release more of your own natural growth hormone. People commonly report improved body composition, better sleep quality, faster recovery, and increased energy levels.

Best for: Body composition, sleep quality, recovery, energy — especially in people with naturally declining GH levels.

🫀

BPC-157

Gut & Tissue Repair

Body Protection Compound. Primarily known for gut healing and tissue repair. This matters metabolically because gut health is deeply connected to insulin sensitivity and systemic inflammation — two core drivers of metabolic dysfunction.

Best for: Gut health, inflammation reduction, tissue repair, supporting metabolic health from the inside out.

Important Considerations Before You Start

⚠ Many peptides outside of GLP-1s are not FDA approved and exist in a regulatory gray area.
⚠ Research varies significantly — some have robust clinical data, others have mostly animal studies.
⚠ Quality and purity of peptide sources matters enormously. Source carefully.
⚠ Always work with a knowledgeable provider. The right peptide for the right person at the right dose makes all the difference.

My Recommended Resource

Ellie MD

A trusted resource I personally recommend for peptide education and access. As someone who has navigated this space myself, I only point my community toward sources I genuinely trust.

Visit Ellie MD

Disclosure: This is an affiliate link. I may earn a small commission on purchases at no additional cost to you. I only recommend products and services I genuinely believe in.

This page is for educational purposes only and does not constitute medical advice. Peptides should only be used under the guidance of a qualified healthcare provider. Always consult your physician before starting any new health protocol.

Free Assessment

Do You Have Insulin Resistance?

Answer a few questions about your symptoms, history, and daily patterns. Your results will be reviewed personally by Sonya RN.

📋

Take the Free Quiz

This short quiz helps identify signs of insulin resistance based on your symptoms and daily patterns.

After you complete it, Sonya RN will personally review your answers and follow up with a custom analysis within 48 hours.

What you'll find out:
- Whether your symptoms align with insulin resistance
- How your hunger patterns relate to your metabolic health
- What your next steps should be based on your answers

Take the Quiz Now →

Takes about 3 minutes. Free, no strings attached.

Already know you want support? Skip the quiz and go straight to coaching.

← Back to All Options

Coaching — $197/month

Text + Email Coaching

Always-on access to a Registered Nurse metabolic health coach — right in your messages. No waiting rooms. No rushed appointments. Just real, personalized guidance when you need it.

What's Included

✓ Unlimited text & email access to Sonya RN — ask anything, anytime
✓ Personalized guidance based on your symptoms, labs, and goals
✓ Weekly accountability check-ins to keep you on track
✓ Lab interpretation support — understand what your numbers actually mean
✓ Guidance on fasting, nutrition, GLP-1s, and peptides from a clinical perspective

This Is Right for You If…

You want expert support but prefer the flexibility of messaging over scheduled calls. You have questions that come up day-to-day — about your labs, your symptoms, what to eat, how to fast — and you want a real nurse in your corner to help you navigate it all.

$197 / month · cancel anytime

Complete the intake form below. Sonya will review your information and follow up within 48 hours with next steps and payment details.

Complete Intake Form →

Coaching does not replace your physician's care. Sonya RN provides health education and support, not medical diagnosis or treatment.

← Back to All Options

Hybrid Coaching

The best of both worlds — always-on text and email support PLUS live monthly coaching calls. Real-time conversations when you need to go deep, and daily access when questions come up in between.

What's Included

✓ Everything in Text + Email Coaching
✓ Monthly live 1-on-1 coaching call (60 minutes)
✓ Personalized metabolic action plan built around your goals and labs
✓ Priority response time — messages answered within 24 hours
✓ Monthly progress review and plan adjustments

This Is Right for You If…

You want consistent day-to-day support AND the depth of a real conversation each month. You're serious about reversing insulin resistance and want a personalized plan — not generic advice — with someone who checks in on your progress and adjusts as you go.

$347 / month · cancel anytime

Complete the intake form below. Sonya will review your information and follow up within 48 hours with next steps and payment details.

Complete Intake Form →

Coaching does not replace your physician's care. Sonya RN provides health education and support, not medical diagnosis or treatment.

← Back to All Options

Coaching — $497/month

Ultimate Coaching

The most comprehensive, hands-on metabolic health coaching available. Weekly calls, full labs and peptide review, and a completely custom protocol built around your unique biology. This is for you if you're ready to go all in.

What's Included

✓ Everything in Hybrid Coaching
✓ Weekly live 1-on-1 coaching calls (60 minutes each)
✓ Full labs review — A1C, fasting insulin, HOMA-IR, lipids, and more
✓ Peptide guidance — clinical breakdown of what may be right for your situation
✓ Fully custom metabolic protocol built around your exact numbers and history
✓ VIP priority response — messages answered same day

This Is Right for You If…

You want the deepest level of support available. You're dealing with complex metabolic issues, you're navigating medications or peptides, and you want a Registered Nurse who will review your labs, build a custom protocol, and be in your corner every single week.

$497 / month · cancel anytime

Complete the intake form below. Sonya will review your information and follow up within 48 hours with next steps and payment details.

Complete Intake Form →

Coaching does not replace your physician's care. Sonya RN provides health education and support, not medical diagnosis or treatment.

90-Day Program · Eat Better · Feel Better

Real Reset

The 90-day method to eat better, support healthy weight, and feel like yourself again. Six modules. Real food. Real biology. Built for women who have tried everything and want a system that finally works with the body, not against it.

$127 launch price

Instant digital download · 60+ pages

Get the Bundle See What's Inside

90

Day Method

Foundation
Eating Smart
90-Day Reset
Move Your Body
Fasting Toolkit
Progress & Wins

The Pattern

If you have been "doing all the right things" and it still isn't working — it isn't you.

The diet industry is worth over $70 billion a year. And more people are overweight today than ever before. That isn't a coincidence. Most diets are designed to work temporarily, not permanently.

01

They cut calories without fixing hormones.

When you eat less, hunger hormones rise and metabolism slows. Your body thinks it is starving. This is biology, not weakness.

02

They ban foods instead of teaching you what to eat.

Forbidden food becomes desirable food. Restriction without education leads to obsession, then bingeing, then guilt, then starting over.

03

They ignore the quality of what you eat.

100 calories of chicken and 100 calories of a cookie do not do the same thing to your body. The hormonal response is completely different.

04

They have an end date.

A 30-day challenge. A 6-week plan. None of these teach you how to live after the program ends. Real Reset builds the habits permanently.

Real Reset works with your biology, not against it. Fix the food. Add movement. Give your body time. Watch it respond.

The Method

Six modules. One direction: forward.

Real Reset is a complete system — not a workbook to complete cover to cover. Different pieces serve different purposes. Here is what you get.

MODULE 01

Foundation

The science of how your body actually works, in plain language. Read once, refer back when you lose your way.

Why diets fail — and why this approach is different
How your body burns fat as a fuel source
The truth about exercise (and why food comes first)
Set Your Why — the page you return to on hard days
Baseline Assessment — your honest starting line

MODULE 02

Eating Smart

Not less food. Different food. The simple rules for choosing what goes on your plate every day.

Real food vs. processed (the 200-year-old test)
Natural carbs vs. processed carbs
Liquid calories — the hidden derailer
The eating order that lowers your blood sugar response
How to read a label in 10 seconds
Eating out, travel, and real-life strategies

MODULE 03

90-Day Reset

The core of your week. Daily check-ins and weekly reset pages that turn the method into a rhythm you can repeat.

90 Daily Check-Ins — one per day
12 Weekly Reset pages with metrics tracking
Meal anchors that make daily life easier
The three non-negotiables that move the needle
What to expect week by week

MODULE 04

Move Your Body

Weight loss happens in the kitchen. Your body is built in the gym. Movement is what makes the results stick.

Why you can't out-exercise a bad diet
Tier 1: walk — 10,000 steps daily, the after-dinner walk
Tier 2: lift — 2–3 resistance sessions weekly
Free YouTube channels to start with (no gym required)
How to build muscle without overdoing it

MODULE 05

Fasting Toolkit

A simple, conservative approach to time-restricted eating. Open at Day 31. Fasting before the food is stable usually backfires.

Why fasting works (lower insulin, more often)
12:12 to start — the beginner-friendly window
16:8 in Phase 2 — the sustainable default
Daily fasting log to track what is working
Who should skip fasting entirely

MODULE 06

Progress & Wins

The numbers that actually tell the truth — plus the non-scale wins that matter more than weight.

Body measurements tracker (waist matters more than weight)
Day 0 vs. Day 90 reflection
Optional baseline lab guidance
Re-measure milestones at Day 30, 60, and 90
Weekly non-scale win log

The Roadmap

Three phases. Ninety days.

Each phase builds on the last. You do not have to do everything at once. You do the right thing at the right time.

PHASE 01

Strip Back

Days 1 – 30

Cut processed food and added sugar. Eliminate liquid calories. Protein at every meal. Walk toward 10,000 steps daily. Establish a 12:12 eating window.

What to expectSugar withdrawal in days 1–4 (headaches, fatigue, cravings). Many people find cravings begin to quiet by week 2 and energy starts to stabilize.

PHASE 02

Build the Habit

Days 31 – 60

Extend the eating window to 16:8 if it suits you. Add 2–3 resistance training sessions per week. Master meal timing and eating order. Review progress at Day 30.

What to expectSteadier energy through the day. Better sleep quality. Waist measurement dropping. Hunger more predictable.

PHASE 03

Lock It In

Days 61 – 90

Test what variations work best for you in real life. Re-measure at Day 60 and 90. Build your sustainable maintenance pattern. Plan your life after Day 90.

What to expectA new normal that does not feel like a diet. A relationship with food that is not a fight. Habits that are permanently yours.

The Teachings That Change Everything

The ideas you'll keep using ten years from now.

The point of Real Reset is not to follow it for 90 days. The point is to understand the few simple principles that change how you eat for life.

Module 02 · Chapter 1

The 200-Year-Old Test

Could this food have existed 200 years ago? If yes, eat it. If no, think twice. One question. No tracking. The fastest way to filter out 80% of the food that is keeping you stuck.

Module 02 · Chapter 4

The Eating Order Effect

Research suggests the order in which you eat the foods on your plate can significantly change your blood sugar response. Fiber first. Protein and fat second. Carbs last. Same meal. Different result.

Module 02 · Chapter 3

The Liquid Calorie Audit

You can do everything else right and still not see results if you are drinking your calories. Sweetened coffee drinks, juice, soda — your brain does not register them the same way solid food does.

Module 04

The Two-Tier Movement System

Walk first. Lift second. Walking lowers blood sugar directly without insulin. Lifting protects muscle, which protects your resting metabolism. You do not need a gym to start either one.

Module 02 · Chapter 5

The 10-Second Label Scan

Three numbers tell you almost everything. Added sugar (under 3g per serving). Ingredient list (5 items or fewer). Protein (over 5g, ideally more). If all three check out, it is probably fine.

Module 03 · The 80/20 Rule

Progress Beats Perfection

80% on plan. 20% real life. That is sustainable. One holiday meal does not undo 90 days. Giving up after it does. Get back on track at the next meal — not the next Monday.

Everything Included

60+ pages. Printable. Yours forever.

One instant download. Print the pages you will use. Save the rest as digital reference. Built to live in a 3-ring binder you return to all year.

✓

6 complete modules

Foundation, Eating Smart, 90-Day Reset, Move Your Body, Fasting Toolkit, Progress & Wins.

✓

90 Daily Check-Ins

One per day. Weight, sleep, steps, fasting window, energy, cravings, meals, and your wins.

✓

12 Weekly Reset pages

One per week. Non-negotiables, metrics, meal anchors, and honest reflection.

✓

Quick reference cards

Real food list. Liquid calorie chart. Eating order. Label reading. Eating out guide.

✓

Body measurements tracker

Waist matters more than weight. The right measurements taken the right way at Day 0, 30, 60, 90.

✓

Day 0 vs. Day 90 reflection

The full picture of what changed — numbers and the things numbers cannot capture.

✓

Eating out & real life scripts

Restaurants, travel, holidays, work events. How to navigate all of it without losing the thread.

✓

Set Your Why

The page you return to on hard days. Honest prompts. No fluff.

Get the Bundle — $127

Plus Bonus Pages

The pages most programs charge extra for.

Included free with Real Reset — because these answer the questions almost everyone asks in week one.

Bonus 01

7-Day Meal Plan

A full week of breakfast, lunch, and dinner you can copy directly. No guesswork in week one.

Bonus 02

Symptom Decoder

Headaches, fatigue, cravings, sleep changes — why each one is happening in week one and exactly what to do.

Bonus 03

Sleep & Stress

The two things that stall fat loss faster than any food choice. Five practical changes you can make this week.

Bonus 04

"Am I Insulin Resistant?" Quiz

A 20-question, scored self-assessment. Find out where you actually are on the spectrum before you start.

Bonus 05

90-Day Progress Tracker

Every week on one page. Watching real numbers move over 12 weeks is more motivating than any before-and-after photo.

Bonus 06

Peptide Education Primer

An educational overview of peptides and GLP-1 medications for the advanced conversation with your prescriber. Education only — not a recommendation.

Who This Is For

Be honest about where you are.

This is for you if…

You have tried "eat less, move more" and you are still stuck
You want to support healthy weight without another rigid diet
You are ready to learn how your biology actually works
You want a system you can carry into year two — not a 30-day challenge
You have a family history of type 2 diabetes and want to act early
You are willing to take 30 seconds a day to fill in a check-in
You want to understand food before you complicate things with labs

This is not for you if…

You already have a confirmed insulin resistance or prediabetes diagnosis (start with Reverse Course)
You are looking for a quick fix or a 7-day cleanse
You have a history of disordered eating and are not working with a therapist or RD
You are pregnant or breastfeeding (please work with your OB)
You want someone to do the work for you
You are not ready to look at your own data honestly

Not Sure Which One?

Real Reset vs. Reverse Course

Both are 90 days. Both are built on the same physiology. They start in different places.

	Real Reset	Reverse Course
Best for	Eat better, support healthy weight, learn how food works	Confirmed insulin resistance, prediabetes, or known issue
Focus	Food, movement, sustainable habits	Lab markers & structured fasting protocols
Modules	6 (including Eating Smart & Move Your Body)	4 (clinical and metric-driven)
Fasting	12:12 in Phase 1 · 16:8 optional in Phase 2	Full toolkit · 12:12 through 36-hour
Lab focus	Optional — body measurements lead	Central — HOMA-IR & Trig:HDL calculators
Best entry point	If you have never done this work before	If you already know your numbers are off
Price	$127	$97

Still not sure? Send me a message and I'll help you decide.

Important · Please Read

This is education. Your doctor is your partner.

This program is for educational purposes only. It is not medical advice and does not replace care from a qualified healthcare provider. I am a Registered Nurse and metabolic health educator — not your personal physician. The strategies in this program have helped many people. Individual results vary.

If you take any prescription medication — especially anything that affects blood sugar or blood pressure — please coordinate any dietary changes with your prescribing doctor. If you have a history of disordered eating, please work with a qualified therapist or registered dietitian.

The peptide education content included as a bonus is educational only. Peptide medications require a prescription and ongoing medical supervision. Real Reset does not recommend, endorse, or guide use of any prescription medication. This site contains affiliate links. As an Ellie MD Brand Partner, I may earn a commission from purchases made through my link, at no additional cost to you.

Real Reset Bundle

The 90-Day Method

$127 launch price

Instant digital download · One-time payment · Yours forever

6 complete modules · 60+ pages
90 Daily Check-Ins + 12 Weekly Reset pages
Eating Smart system (6 chapters)
Two-tier movement plan (walk + lift)
7-Day Meal Plan + Symptom Decoder bonuses
"Am I Insulin Resistant?" self-assessment
Body measurements + Day 0 vs. Day 90 reflection

Get Instant Access — $127

Secure checkout · Instant PDF delivery to your email

"The eating order alone changed how I felt after meals. The 2 p.m. crash is gone. I'm not white-knuckling anything — I just understand the food now."

— Future testimonial placeholder · replace with real student quote

Testimonials reflect individual experiences. Individual results vary. This program does not guarantee specific outcomes for any user.

Common Questions

Before you buy.

How is this different from Reverse Course?

Same physiology. Different starting point. Real Reset is where you start if you have never done this work before — it focuses on food quality, movement, and sustainable habits. Reverse Course is the clinical version, built around lab markers and a full fasting toolkit, for women who already have a confirmed insulin resistance or prediabetes diagnosis. Most people only need one.

Is this a meal plan?

It includes a 7-Day Meal Plan as a bonus, plus meal anchors and the Build Your Plate framework. But the goal is not for you to follow someone else's meals forever. The goal is for you to learn the few principles that let you build your own.

Do I have to count calories or macros?

No. Real Reset is built around the type of food, the order of food, and the time between meals — not the numbers on a label. You will use a 10-second label scan, not a tracking app.

Do I have to fast?

You will start with a simple 12:12 eating window in Phase 1 — most people are doing some version of this already. In Phase 2, you can extend to 16:8 if it suits you. The Fasting Toolkit module is conservative on purpose. Real Reset is not a fasting-first program.

I am on a GLP-1 medication (Mounjaro, Ozempic, Wegovy). Should I use this?

Real Reset works alongside a GLP-1 and is especially useful if you want to build the habits that will support you when you eventually taper off or lose access. Always coordinate dietary changes with your prescribing doctor, since blood sugar can drop quickly. If you have already been diagnosed with insulin resistance or prediabetes, Reverse Course may be the better fit.

What if I miss a day or fall off track?

You will. Everyone does. The Symptom Decoder bonus is built for exactly that moment. The rule is simple: get back on track at the next meal, not the next Monday.

What is your refund policy?

Because this is an instant digital download, all sales are final. Please read this page carefully and make sure the program is the right fit before purchasing.

90 days from now, you will either have done this — or you won't.

The habits you build over the next three months are the ones you will lean on for the next ten years.

Get Real Reset — $127

90-Day Program · Insulin Resistance & Prediabetes

Reverse Course

The 90-day method to improve insulin sensitivity and reclaim your metabolic health. Built around lab markers, fasting protocols, and the daily habits that actually move the needle. Created by a Registered Nurse for women who are tired of guessing.

$97 launch price

Instant digital download · 60+ pages

Get the Bundle See What's Inside

90

Day Method

Foundation
90-Day Reset
Fasting Toolkit
Lab Markers

The Pattern

You feel it before the labs catch it.

A normal A1C does not always mean your metabolism is healthy. Insulin resistance can build for years before blood sugar crosses the diagnostic line. Most people are told everything looks fine — even when they feel anything but.

If any of these sound familiar, your biology is asking for a different conversation:

Stubborn weight

Especially around the midsection, even when you are eating less.

Energy crashes

Wired and tired. The 3 p.m. slump. Post-meal fatigue you can't sleep off.

Cravings for carbs

Sweets in the afternoon. Bread you cannot stop thinking about.

Hungry an hour later

Eating again before the last meal has had time to settle.

Brain fog

Words that won't come. Tasks that take twice as long as they should.

Skin tags or dark patches

Especially on the neck or under the arms. A common physical clue.

This is not your willpower. It is biology that has been pushed in one direction for a long time. Research suggests insulin resistance can improve significantly with sustained lifestyle change. Reverse Course is the method.

The Method

Four modules. One direction: forward.

Reverse Course is a complete system — not a workbook to complete cover-to-cover. Different pieces serve different purposes. Here is what you get.

MODULE 01

Foundation

Read once, at the start. The science of insulin resistance in plain language, plus the orientation pages you will return to all year.

What insulin resistance actually is (no jargon)
What it feels like and why doctors miss it
Set Your Why — the page you read on hard days
Baseline Assessment — your honest starting line

MODULE 02

90-Day Reset

The core of your week. Daily check-ins and weekly reset pages built around three phases: Reset, Rebuild, Reinforce.

90 Daily Check-Ins (one per day)
12 Weekly Reset pages with metrics tracking
The three non-negotiables that move the needle
What to expect week by week

MODULE 03

Fasting Toolkit

Six fasting protocols with clear guidance on which one fits your goal — and the protocols to skip entirely if you are not ready.

12:12, 16:8, 18:6, OMAD, 24-hour, 36-hour
What each protocol is best for
What to expect and what to watch for
Daily fasting log to track what is working

MODULE 04

Lab Markers

The clinical numbers that tell the truth — including two calculators almost no one runs on their own labs.

What to ask your doctor to order
HOMA-IR calculator (fasting insulin × glucose ÷ 405)
Triglyceride : HDL ratio calculator
Baseline / Day 30 / Day 60 / Day 90 lab tracker

The Roadmap

Three phases. Ninety days.

Each phase builds on the last. You do not have to do everything at once. You do the right thing at the right time.

PHASE 01

Reset

Days 1 – 30

Eliminate added sugar and refined carbs. Protein at every meal. A 12:12 fasting window. A daily 10–20 minute walk.

What to expectWithdrawal in days 1–4 (headaches, fatigue, cravings). Many people find hunger spaces out and cravings quiet down within the first few weeks.

PHASE 02

Rebuild

Days 31 – 60

Extend fasting to 14–16 hours. Add resistance training 2–3 times per week. Draw baseline labs (A1C, fasting insulin, lipids).

What to expectSteadier energy, deeper sleep, reduced waist measurement for many. Clothes start fitting differently.

PHASE 03

Reinforce

Days 61 – 90

Test variations (longer fasts, different meal timing). Re-check labs. Establish a sustainable maintenance pattern.

What to expectLab markers trending in the right direction for many. A relationship with food that does not feel like a fight.

Everything Included

60+ pages. Printable. Yours forever.

One instant download. Print the pages you will use, save the rest as digital reference. Designed to live in a 3-ring binder you return to all year.

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Plain-language science

What insulin resistance is, what it feels like, and why most labs miss it for years.

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90 Daily Check-Ins

One per day. Track fasting glucose, weight, sleep, energy, cravings, and your wins.

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12 Weekly Reset pages

One per week. Metrics, meal anchors, non-negotiables, and an honest reflection.

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6 fasting protocols

From 12:12 through 36-hour. Clear guidance on who each one is for — and who should skip it.

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Lab tracker + What to Ask Your Doctor

Baseline, Day 30, Day 60, Day 90. The exact labs to request and how to read them.

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HOMA-IR calculator

Quantify your insulin resistance from two simple numbers on your lab panel.

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Triglyceride : HDL calculator

A predictive ratio almost no one runs on their own labs. Useful for tracking progress.

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Blood pressure log

Tightly linked to insulin resistance. Often the first marker to move.

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Body measurements tracker

Waist matters more than weight. The right things to measure and how to measure them.

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Quick reference cards

What to eat. What to avoid. How to build your plate. What to do when a craving hits.

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Day 0 vs. Day 90 reflection

The full picture of what changed — numbers and the things numbers can't capture.

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Set Your Why

The page you'll return to on hard days. Honest prompts. No fluff.

Get the Bundle — $97

Who This Is For

Be honest about where you are.

This is for you if…

You suspect insulin resistance or have been told you are prediabetic
You have a family history of type 2 diabetes and want to act early
You are doing "everything right" and the weight is not moving
You want a system, not another diet
You want to understand your own labs
You have come off a GLP-1 or are planning to, and you need a metabolic backup plan
You are ready to do something for 90 days, not 90 hours

This is not for you if…

You are looking for a quick fix or a 7-day cleanse
You have a history of disordered eating and are not working with a therapist or RD
You are pregnant or breastfeeding (please work with your OB)
You are not willing to coordinate with your prescriber if you are on diabetes or blood pressure medication
You want someone to do the work for you
You are not ready to look at your own data honestly

Important · Please Read

This is education. Your doctor is your partner.

This program is for educational purposes only. It is not medical advice and does not replace care from a qualified healthcare provider. I am a Registered Nurse and metabolic health educator — not your personal physician. The strategies in this program have helped many people. Individual results vary.

Critical · If you take diabetes or blood pressure medications

Reducing carbohydrates can lower blood sugar quickly. If you take insulin, sulfonylureas (glipizide, glyburide), meglitinides, or any medication that lowers blood sugar — please talk to your prescribing doctor before starting. Doses often need to be reduced as insulin sensitivity improves. Hypoglycemia can be dangerous. The same caution applies if you take blood pressure medications.

Reverse Course Bundle

The 90-Day Method

$97 launch price

Instant digital download · One-time payment · Yours forever

4 complete modules · 60+ pages
90 Daily Check-Ins + 12 Weekly Reset pages
6 fasting protocols (12:12 through 36-hour)
HOMA-IR and Trig:HDL calculators
Lab markers tracker + what to ask your doctor
4 printable quick reference cards
Day 0 vs. Day 90 reflection

Get Instant Access — $97

Secure checkout · Instant PDF delivery to your email

"Sonya doesn't sugarcoat anything, and that's exactly what I needed. The lab tracker alone changed how I talk to my doctor."

— Future testimonial placeholder · replace with real student quote

Testimonials reflect individual experiences. Individual results vary. This program does not guarantee specific outcomes for any user.

Common Questions

Before you buy.

Is this a meal plan?

No. It is a method. You will get a clear framework for what to eat (protein, healthy fat, non-starchy vegetables) and what to avoid during the reset — without rigid menus that fall apart the first time you eat out. You make the meals work for your life.

Do I need to fast?

Fasting is one tool in the bundle, not the whole bundle. You start with a simple 12:12 window in Phase 1 and only extend if you want to. Some people stop at 16:8 and never go further. The fasting toolkit shows you the options and the ones to skip.

I'm on a GLP-1 (Mounjaro, Ozempic, Wegovy). Can I still use this?

Yes — and this is the bundle most people on GLP-1s tell me they wish they'd had from day one. It is also the framework you can lean on if you lose access or decide to come off. Please coordinate with your prescriber, especially around dose adjustments as your insulin sensitivity improves.

What if my doctor won't order the labs?

The Lab Markers module includes the exact labs to request and how to ask for them. If your insurance or doctor won't cover specific tests, several direct-to-consumer lab companies allow you to order them yourself. The bundle explains both routes.

What if I miss a day or fall off track?

You won't be the first. The "Read this on hard days" page in the Foundation module is exactly for that moment. The line is simple: I'm not starting over. I'm continuing.

Do I get coaching with this?

No. Reverse Course is a self-guided bundle at this price point. If you want personalized lab review and protocol design, you can apply for 1-on-1 coaching after you finish the program. Most people start with the bundle.

What is your refund policy?

Because this is an instant digital download, all sales are final. Please read this page carefully and make sure the program is the right fit before purchasing.

90 days from now, you will either have done this — or you won't.

Your biology is responding to inputs right now. The question is which inputs.

Get Reverse Course — $97

Take Back Control of Your Metabolic Health

Evidence-Based Supportfor Real Results

Understand Your Biology

Personalized Strategy

GLP-1 & Peptide Guidance

Grab the Free Fasting Basics Cheat Sheet

I've Been Where You Are

Choose Your Path to Metabolic Health

Real Reset

Reverse Course

Metabolic Health Reset Guide

Text + Email Coaching

Hybrid Coaching

Ultimate Coaching

The Metabolic Health Blog

What Is Insulin Resistance — and Why Does It Matter So Much?

Fasting Basics: What Actually Works for Metabolic Health

Mounjaro, Ozempic, and Wegovy: What You Need to Know as a Patient

The Best Foods for Insulin Sensitivity (And What to Limit)

Peptides for Metabolic Health: What Are They and Should You Consider Them?

How Poor Sleep Destroys Your Metabolic Health (And What to Do)

Want the Free Fasting Cheat Sheet?

Let's Talk Metabolic Health

Send a Message

Know Your Numbers

Standard Labs Miss the Full Picture

Recommended Metabolic Health Panel

What to Aim For — Optimal Ranges

Two Easy Ways to Get Tested

Walk-In Testing

At-Home Testing

Got Your Results? Let's Review Them Together.

Peptides & Metabolic Health

What Are Peptides?

What the Research Shows

GLP-1 Agonists (Semaglutide & Tirzepatide)

AOD-9604

CJC-1295 / Ipamorelin

BPC-157

Important Considerations Before You Start

Ellie MD

Do You Have Insulin Resistance?

Take the Free Quiz

Quiz Submitted!

Text + Email Coaching

What's Included

This Is Right for You If…

Hybrid Coaching

What's Included

This Is Right for You If…

Ultimate Coaching

What's Included

This Is Right for You If…

Real Reset

If you have been "doing all the right things" and it still isn't working — it isn't you.

They cut calories without fixing hormones.

They ban foods instead of teaching you what to eat.

They ignore the quality of what you eat.

They have an end date.

Six modules. One direction: forward.

Foundation

Eating Smart

90-Day Reset

Move Your Body

Fasting Toolkit

Progress & Wins

Three phases. Ninety days.

Strip Back

Build the Habit

Lock It In

The ideas you'll keep using ten years from now.

The 200-Year-Old Test

The Eating Order Effect

The Liquid Calorie Audit

The Two-Tier Movement System

The 10-Second Label Scan

Progress Beats Perfection

60+ pages. Printable. Yours forever.

6 complete modules

90 Daily Check-Ins

Evidence-Based Support
for Real Results