The lazy fix forinsulin resistance.
No meal plan. No injections. No white-knuckle dieting. Two drinks a day and a handful of habits that survive a normal week — the routine I use with clients to steady blood sugar, quieten cravings and support the gut to make its own GLP-1.
I earn a small commission from Unicity on orders through this link. It costs you nothing extra, and I do not hold stock.
Does any of this sound like you?
These can all sit alongside insulin resistance. They overlap with thyroid, perimenopause and stress too — which is exactly why it gets missed for so long.
Tired all the time
Even after a full night, and worst an hour or two after eating.
Food noise
Thinking about the next snack before you have finished this one.
Weight around the middle
The one place that will not budge, however careful you are.
Afternoon crash
The 3pm slump that only sugar or caffeine seems to fix.
Brain fog
Losing words, rereading the same line, a head full of cotton wool.
Hungry soon after eating
A proper meal, and you are hunting for something an hour later.
Diets that never stick
You can do it for a fortnight. Then life happens.
Wired but tired
Running on adrenaline because the energy is not reaching your cells.
Not feeling like you
Flat, irritable, and not sure when it started.
Insulin resistance, in plain English
Your cells have gone hard of hearing.
Insulin's job is to move glucose out of your blood and into your cells for energy. Spike it often enough — frequent snacking, low fibre, refined carbohydrates, stress, poor sleep — and your cells stop listening. So your body shouts louder, making more and more insulin to get the same job done.
High insulin tells your body to store, especially around the middle. Meanwhile the energy is not getting into your cells, so you are tired, hungry and craving, even though you have eaten.
Why it gets missed
Insulin resistance can build quietly for years before a standard blood test flags it. HbA1c alone can look fine while your insulin is working overtime — ask for fasting insulin alongside it.
Functional testing →Where GLP-1 comes in
GLP-1 is made in your own gut wall. It tells you when you are full and helps insulin do its job. A gut short on fibre and polyphenols makes less of it — which is the gap the injections fill from the outside, and this routine works on from the inside.
Two anchors, not a regime.
The Unicity Feel Great System is two products. They are not the whole routine — they are the two parts that make the rest easier to keep doing.
Mornings
Unimate
A yerba mate drink, hot or cold, first thing. Yerba mate is dense in polyphenols, which feed the gut bacteria that protect your gut lining and help it produce GLP-1. Most people notice it as quieter food noise and a clearer head through the morning.
Before lunch & dinner
Balance
A fibre sachet in water shortly before eating. It slows how fast glucose is absorbed, so the insulin response after the meal is gentler, and it feeds the bacteria that make the short-chain fatty acids your gut lining needs. It is the same principle as eating your salad first — a floor under the days that does not happen.
What Unicity says
Unicity's own published figures for the system are GLP-1 up by at least 60% with consistent use over three months, and a 40% smaller insulin spike at each meal Balance is taken before. Those are the company's claims, not independent trial data — I would rather you judged it on what happens in your own body and your own bloods.
The whole day, on one page.
For the first four weeks, keep food simple and cut back on refined carbohydrates. After that, bring variety and good-quality carbohydrates back in. The routine stays the same.
- 01On waking
Unimate, a big glass of water, and ten to twenty minutes outside on your feet.
Morning light and movement set your body clock; the polyphenols in yerba mate feed the gut bacteria that help make GLP-1.
- 02Before lunch & dinner
One Balance sachet in water.
The fibre slows how quickly glucose arrives, so the insulin response is a slope rather than a spike.
- 03At the meal
Vegetables and protein first, carbohydrates last.
Same food, different order. It is the cheapest glucose tool there is.
- 04After eating
A ten-minute walk. Round the block counts.
Working muscles pull glucose out of the blood without needing much insulin to do it.
- 05Between meals
A real gap. No grazing.
Insulin needs time to come back down. Constant snacking never gives it the chance.
- 06Three times a week
Something that makes your muscles work — weights, bands, a class.
Muscle is where most of your glucose goes. More of it, working more often, is more places to put it.
Want the long version? The full-day reset walks through how I put a day together, and my Feel Great write-up goes deeper on the products.
The habits have the research behind them.
None of this is new. Food order and moving after meals are two of the best-studied, cheapest things you can do for your blood sugar — they just rarely get done.
Eating vegetables and protein before carbohydrates produced markedly lower post-meal glucose and insulin than the same meal eaten carbohydrates first.
Shukla et al., Diabetes Care, 2015 — a small pilot study in adults with type 2 diabetes.Breaking up long periods of sitting with short, light walks lowered post-meal glucose and insulin — and walking beat standing.
Buffey et al., Sports Medicine, 2022 — systematic review and meta-analysis.Give it a fair three months
What I usually see, and when.
Everyone is different, and an occasional sachet will not tell you anything — the gut needs consistency to rebalance. But this is the order things tend to move in.
First few weeks
The first thing most people tell me is that the food noise goes quiet. Fewer cravings, less rummaging in the cupboard at 4pm, and meals that actually keep you going.
Weeks four to eight
Steadier energy after eating and fewer afternoon crashes. Sleep often improves along with it, because blood sugar is not waking you at 3am.
Three months
This is where I want to see it on paper: fasting glucose, fasting insulin, HbA1c, triglycerides. Those take longer to shift than how you feel, which is why I like a baseline test before you start.
Feel Great or the injections?
They are not the same thing, and I will not pretend they are. For some people an injection is the right stepping stone. The honest comparison:
| Feel Great System | GLP-1 injection | |
|---|---|---|
| How it works | Supports your gut to make more of its own GLP-1 | Supplies the hormone directly |
| Prescription | No | Yes |
| Daily effort | Two drinks a day | A weekly injection |
| Speed | Gradual — judge it at three months | Fast |
| Weight-loss evidence | Unicity's own studies | Much stronger clinical trial evidence |
| When you stop | The habits you built stay with you | Appetite and weight often return |
New to all this? What a GLP-1 actually is is the place to start.
Who this is not for.
A routine is only lazy if it is the right one. If any of these apply, the gut or the medical picture comes first.
- An active gut condition that needs investigating first — H. pylori, parasites, significant dysbiosis or inflammatory bowel disease. Fibre into an inflamed gut is not a kindness.
- Pregnancy or breastfeeding, or a history of disordered eating — talk to me or your GP before changing anything.
- Anyone after rapid weight loss on a deadline. That is not what this does.
- On medication? If you take metformin, a GLP-1 injection or anything for blood sugar or blood pressure, speak to your GP first — and never stop or change a prescription because of something you have read here.
How to get started
- 1. Order the Feel Great System through my link — a month is one box of Unimate and two of Balance.
- 2. Get a baseline blood test if you can: fasting glucose, fasting insulin, HbA1c.
- 3. Follow the day above. Every day, for three months.
Orders go directly to Unicity and ship from them — I do not hold or send out stock. I recommend the system because of what I see in clients' bloods and microbiome results; the commission is a passthrough, not the reason.
I earn a small commission from Unicity on orders through this link. It costs you nothing extra, and I do not hold stock.
Questions I get asked
Is it really that lazy?
It is lazy in the sense that matters: there is no meal plan to follow, nothing to weigh and no foods you are banned from. Two drinks a day and a few habits you mostly already know. What it is not is effortless — you still have to do it every day, and the food work underneath still counts.
Do I have to change what I eat?
Not overnight. For the first month I would ask you to cut back on the obvious refined carbohydrates and eat your vegetables and protein first. After that, add variety back in. The supplements sit on top of how you eat, not instead of it.
Is this the same as a GLP-1 injection?
No. The injections give you the hormone; this is designed to support your gut to make more of its own. Injections have far stronger clinical trial evidence for weight loss and work faster. The question I ask anyone considering them is: what is your exit strategy? This is the route I reach for when someone wants to work with the mechanism rather than around it — including people coming off an injection.
I take metformin or other medication. Can I use it?
Talk to your GP before starting, and never stop or change prescribed medication because of something you have read. Fibre before meals can change how quickly some medicines are absorbed, and if your blood sugar is already medicated, it needs watching. I am very happy to work alongside your GP.
How will I know it is working?
How you feel usually moves first — cravings, energy after meals, sleep. Then your bloods. HbA1c on its own can look fine for years while insulin is working overtime, so ask for fasting insulin alongside it, and test before you start so you have something to compare against.
Do I buy it from you?
No — orders go directly to Unicity and ship from them. I do not hold stock. I am a registered distributor, so Unicity pays me a small commission on orders placed through my link, at no extra cost to you.
Not a willpower problem.A signalling one.
Give your body steadier signals and it stops fighting you. If you are not sure where to start — or whether something in your gut needs looking at first — that is what the free call is for. Bring your questions and any recent blood results.
This page shares naturopathic and lifestyle guidance for general education. It is not medical advice and is not a substitute for personalised care from your GP. Results vary from person to person.