# Plans for Your Body

> One health goal, one precise plan: blood sugar, cholesterol, heart, weight, fasting and hormones. Expert-backed, every source cited, no pep talk.

Based in Canada. Every plan follows the same structure: short answer, why it matters, mechanism, the plan, rules, how to measure it, where experts disagree, what it can't fix, further reading, FAQ and sources. Plans are not medical advice; readers are told to discuss everything, supplements included, with a medical doctor. Non-English pages are AI-translated; English is the reference.

## Categories
- [Blood sugar & insulin](https://www.plansforyourbody.com/blood-sugar/): Insulin resistance, prediabetes, type 2 diabetes, fatty liver, PCOS. Same root, different symptoms.
- [Heart & circulation](https://www.plansforyourbody.com/heart/): Cholesterol, blood pressure and the arteries they wear out. Fix the inputs before the event.
- [Weight & body composition](https://www.plansforyourbody.com/weight/): Lose the fat that matters, keep the muscle that does. Scales lie; waistlines don’t.
- [Food & fasting](https://www.plansforyourbody.com/food-and-fasting/): How to eat, when not to, and how to quit what’s quietly running the show.
- [Hormones, sleep & ageing](https://www.plansforyourbody.com/hormones-and-sleep/): Sleep, testosterone, menopause, gout and your brain. The parts nobody mentions until they break.

## Plans (English)
- [How to lose visceral (belly) fat](https://www.plansforyourbody.com/plans/lose-belly-fat/) ([Markdown](https://www.plansforyourbody.com/plans/lose-belly-fat.md)): Visceral fat sits around your organs, drives insulin resistance and inflammation, and is usually among the first fat to go when you do things right. Measure your waist, lower insulin, eat in a window, fast once a week, do cardio that makes you breathe hard plus strength training, sleep, and cut alcohol. Retest your waist monthly.
- [How to lower your blood pressure](https://www.plansforyourbody.com/plans/lower-blood-pressure/) ([Markdown](https://www.plansforyourbody.com/plans/lower-blood-pressure.md)): Measure it properly at home first. Then lower insulin, cut processed-food salt, eat more potassium, lose waist, add wall sits to your training, and fix your sleep. Retest weekly at home and with your doctor at 3–6 months. If you take blood pressure medication, your doctor adjusts it as your numbers fall.
- [How to fix your cholesterol by fixing insulin](https://www.plansforyourbody.com/plans/lower-cholesterol/) ([Markdown](https://www.plansforyourbody.com/plans/lower-cholesterol.md)): For many people, a bad lipid panel is a metabolic problem first: high insulin pushes triglycerides up and HDL down. Cut sugar and refined carbs, eat in a window, fast 36 hours once a week, lift and walk, and retest at 4–6 months. If ApoB climbs or the numbers won’t move, take them to your doctor.
- [How to lower your dementia risk](https://www.plansforyourbody.com/plans/lower-dementia-risk/) ([Markdown](https://www.plansforyourbody.com/plans/lower-dementia-risk.md)): The 2024 Lancet Commission estimates that 14 modifiable risk factors account for about 45% of dementia worldwide. Nothing guarantees you won’t get it, but you can shift the odds: control blood pressure, LDL and blood sugar, treat hearing loss, move every day, sleep, don’t smoke, drink little, and stay connected.
- [How to reverse fatty liver](https://www.plansforyourbody.com/plans/reverse-fatty-liver/) ([Markdown](https://www.plansforyourbody.com/plans/reverse-fatty-liver.md)): Fatty liver (now called MASLD) is the liver filling with fat because insulin keeps it in storage mode. It often reverses: cut sugar and refined carbs, skip alcohol, eat in a window, fast, lift and walk. Losing 5% of your weight cuts liver fat; 10% often clears inflammation and can shrink early scarring. Check for fibrosis first, with your doctor.
- [How to lower uric acid and stop gout](https://www.plansforyourbody.com/plans/lower-uric-acid/) ([Markdown](https://www.plansforyourbody.com/plans/lower-uric-acid.md)): Gout happens when uric acid builds up and crystallises in a joint. Genes set much of your level; sugary drinks, beer, spirits and insulin resistance push it up. Measure your uric acid, cut those, lose waist, move daily, and ask your doctor whether you need urate-lowering medication and what target to aim for.
- [How to lower your heart-attack risk](https://www.plansforyourbody.com/plans/lower-heart-attack-risk/) ([Markdown](https://www.plansforyourbody.com/plans/lower-heart-attack-risk.md)): Most first heart attacks trace back to a short list: smoking, ApoB, blood pressure, blood sugar, belly fat, inactivity, stress, poor diet and alcohol. Find out where you stand, including ApoB and Lp(a), quit smoking, get fit, lower insulin, sleep, and ask your doctor whether a calcium scan would change your plan.
- [How to reverse insulin resistance](https://www.plansforyourbody.com/plans/reverse-insulin-resistance/) ([Markdown](https://www.plansforyourbody.com/plans/reverse-insulin-resistance.md)): Insulin resistance shows up in your insulin, triglycerides and waist years before it shows up in your blood sugar. Test fasting insulin, not just glucose. Then lower it: cut sugar and refined carbs, eat in a window, fast once a week, lift, walk and sleep. Retest at 3 months, before it becomes prediabetes.
- [How to start intermittent fasting](https://www.plansforyourbody.com/plans/start-intermittent-fasting/) ([Markdown](https://www.plansforyourbody.com/plans/start-intermittent-fasting.md)): Intermittent fasting works by giving insulin long, regular breaks so your body can draw on stored fat. Check your medications first, shrink your eating window over two weeks, add one longer fast a week, eat enough protein to keep your muscle, and retest your numbers at 3–6 months.
- [How to protect your kidneys](https://www.plansforyourbody.com/plans/protect-your-kidneys/) ([Markdown](https://www.plansforyourbody.com/plans/protect-your-kidneys.md)): Diabetes and high blood pressure cause most kidney failure. Get the two kidney tests (eGFR and urine albumin), bring blood sugar and blood pressure down, move daily, avoid anti-inflammatory painkillers, and retest. If you already have kidney disease, fasting, supplements and diet changes need your doctor’s sign-off first.
- [How to build a lean physique](https://www.plansforyourbody.com/plans/build-a-lean-physique/) ([Markdown](https://www.plansforyourbody.com/plans/build-a-lean-physique.md)): A lean physique is enough muscle with little enough fat on top. Lift 3–4 times a week with 10–20 hard sets per muscle, add load or reps every week, eat about 1.6–2.2 g of protein per kg, then cut at 0.5–1% of body weight a week while keeping the training heavy. Measure strength, waist and photos, not just weight.
- [How to eat low-carb properly](https://www.plansforyourbody.com/plans/eat-low-carb/) ([Markdown](https://www.plansforyourbody.com/plans/eat-low-carb.md)): Low-carb works by lowering the insulin that keeps fat locked away. Check your medications first, cut sugar and refined starch, build meals on protein, vegetables and natural fats, pick a carb level you can keep, and retest your blood sugar, insulin and ApoB at 3–6 months. If LDL climbs, adjust your fats.
- [How to manage menopause weight gain](https://www.plansforyourbody.com/plans/menopause-weight-gain/) ([Markdown](https://www.plansforyourbody.com/plans/menopause-weight-gain.md)): Around menopause, fat gain speeds up, it moves to your belly, and muscle shrinks, even if the scale barely moves. Eating less on its own makes the muscle loss worse. Lift heavy, eat more protein, cut refined carbs, eat in a window, sleep, and track your waist and strength rather than your weight.
- [How to build muscle after 40](https://www.plansforyourbody.com/plans/build-muscle-after-40/) ([Markdown](https://www.plansforyourbody.com/plans/build-muscle-after-40.md)): Muscle and strength slip from midlife, but they still respond to training at any age. Lift 2–3 times a week, close to failure, adding weight over time; eat 1.2–1.6 g of protein per kg a day, with a real dose at each meal; add power and balance work; sleep. Track grip, chair rises and your training log.
- [How to manage PCOS through insulin](https://www.plansforyourbody.com/plans/manage-pcos-through-insulin/) ([Markdown](https://www.plansforyourbody.com/plans/manage-pcos-through-insulin.md)): Most women with PCOS are insulin resistant, lean ones included, and high insulin pushes the ovaries to make more testosterone. Lower the insulin: cut sugar and refined carbs, eat in a window, lift and walk, sleep. Losing 5–10% of your weight, if you carry extra, often brings cycles back. Your doctor handles the rest.
- [How to navigate perimenopause](https://www.plansforyourbody.com/plans/navigate-perimenopause/) ([Markdown](https://www.plansforyourbody.com/plans/navigate-perimenopause.md)): Perimenopause is the years of erratic hormones before your final period. Muscle, bone, sleep and insulin sensitivity all start to slip. Lift heavy, add short sprints, eat more protein, fuel your training, protect your sleep, and take your symptoms to a doctor who knows the options, hormone therapy included.
- [How to reverse prediabetes](https://www.plansforyourbody.com/plans/reverse-prediabetes/) ([Markdown](https://www.plansforyourbody.com/plans/reverse-prediabetes.md)): Prediabetes means years of high insulin have started to show up in your blood sugar. For many people it’s reversible: cut sugar and refined carbs, eat in a window, fast once a week, lift and walk, and retest HbA1c at 4–6 months. In trials, getting back to normal glucose even once cut later diabetes risk by about half.
- [How to quit sugar](https://www.plansforyourbody.com/plans/quit-sugar/) ([Markdown](https://www.plansforyourbody.com/plans/quit-sugar.md)): Added sugar, especially the fructose half of it, is handled mostly by your liver, and in excess it drives liver fat, insulin resistance and high triglycerides. Find it on labels, cut sugary drinks first, clear the house, ride out two to three weeks of cravings, and retest your numbers at 3–6 months.
- [How to fix your sleep](https://www.plansforyourbody.com/plans/fix-your-sleep/) ([Markdown](https://www.plansforyourbody.com/plans/fix-your-sleep.md)): Most bad sleep is a trained habit, a clock out of time, or a breathing problem. Fix the first two with the core of CBT-I, the first-line treatment in AASM and ACP guidelines: a fixed wake time, bed only for sleep, morning light, caffeine cut by noon, no alcohol. Screen for sleep apnea. If it won’t budge in 6–8 weeks, see a doctor.
- [How to raise testosterone naturally](https://www.plansforyourbody.com/plans/raise-testosterone-naturally/) ([Markdown](https://www.plansforyourbody.com/plans/raise-testosterone-naturally.md)): In many men, low testosterone is driven by belly fat, short sleep, sleep apnea, alcohol and inactivity more than by age. Test it properly: morning, and repeated. Then lose the belly fat, sleep 7+ hours, lift, drink little, and retest at 3–6 months. If it’s still low, your doctor needs to find out why.
- [How to put type 2 diabetes into remission](https://www.plansforyourbody.com/plans/type-2-diabetes-remission/) ([Markdown](https://www.plansforyourbody.com/plans/type-2-diabetes-remission.md)): For many people, type 2 diabetes can go into remission: HbA1c under 6.5% for three months without diabetes medication. The levers are lower insulin and less liver fat: cut refined carbs, eat in a window, fast, lift and walk. Step one is your doctor, because the medication has to come down as the numbers do.
- [How to lose weight and keep it off](https://www.plansforyourbody.com/plans/lose-weight-keep-it-off/) ([Markdown](https://www.plansforyourbody.com/plans/lose-weight-keep-it-off.md)): Most diets work for six months and fail by two years, because the body fights back and the muscle went with the fat. Lose slowly, eat real food built on protein, lower insulin, lift weights, sleep, then plan maintenance as a phase of its own. Track your weekly average, your waist and your strength.

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