The Metabolic Health Tripod
There is a modern tendency to want to complicate everything, especially when it comes to nutrition. We hear about ratios, metabolic windows, exotic superfoods and expensive supplements. However, the key to glycemic stability – this holy grail of modern health – is almost disconcertingly simple. This is what I call the health tripod: quality protein, plenty of non-starchy vegetables, and a dose of natural fats. That's all. There is no hidden secret, no magic formula.
Why does this tripod work so well? Because each element plays a specific role in regulating your energy. Protein ensures satiety and tissue repair; vegetables provide fiber that slows the absorption of nutrients and nourishes the microbiome; fats provide stable, long-lasting energy without causing an insulin spike. Together, they create a calm and predictable metabolic environment. By repeating this structure with every meal, you give your body the tools to self-regulate, without the need for constant outside intervention.
The plate as the only guide
I categorically refuse to spend my life counting macros or weighing my foods. This is an approach that, in my opinion, kills the pleasure of eating and creates unnecessary stress which is itself detrimental to health. My guide is my plate. I look at it and ask myself three simple questions: Is there enough protein (the size of my palm)? Do vegetables take up most of the space? Is there a source of fat to bind everything together? If the answer is yes, I know my meal is balanced.
This visual and intuitive approach is much more powerful than any nutrition tracking app. It teaches you again to trust your senses and your instincts. It frees you from the mental burden linked to food. By simplifying your choices, you reduce decision fatigue and increase your chances of maintaining these habits over the long term. Health should not be a mathematical burden, but a sensory evidence.
The elegance of the metabolic routine
We are often sold the idea that variety is essential, that we should eat something different at every meal. But if we look at nature or traditional cultures, repetition is the norm. The body likes regularity. He likes to know what type of fuel he's going to get. Repetition is not boring; it is reassuring. It allows the digestive and hormonal system to adapt perfectly to a given nutrient source.
By adopting a repetitive meal structure — for example, eggs and vegetables in the morning, a large mixed salad at lunch, and meat or fish with roasted vegetables in the evening — you create remarkable glycemic stability. Your body stops riding an energy roller coaster. It becomes an efficient machine, capable of burning its own fat between meals. This regularity is a quiet force that profoundly transforms your metabolism, without you feeling like you're making an effort.
Become your own health expert
The best source of information about your health is not in a book, but in your own body. I always encourage my clients to practice simple observation. How do you feel two hours after a meal? Are you having a break? A craving for sugar? A drop in concentration? If this is the case, your meal was not balanced, probably too high in carbohydrates or too low in fat.
Conversely, when you eat simply—protein, vegetables, fat—you'll notice that your energy remains constant, your mind is clear, and your mood is stable. This direct observation is more useful than any scientific theory. It gives you the power to correct your trajectory in real time. You become your own expert, capable of decoding your body's signals and responding to them accurately. This is the beginning of true health autonomy.
The end of barriers to entry
The beauty of this approach is that it is accessible to absolutely everyone. You don't need to live in a big city, have an unlimited budget or be a star chef. Everything you need can be found at the local market or supermarket: eggs, chicken, beef, broccoli, cabbage, olive oil or butter. These are basic, universal and affordable ingredients.
By eliminating processed products, expensive 'keto' substitutes and unnecessary gadgets, you not only simplify your biology, but also your home economy. Health is becoming a viable option for everyone, not just an informed elite. It is a democratization of well-being through the return to raw product. Simplicity is the key that opens all doors, and in cooking, it is the shortest path to a long and vibrant life.
Simplify to live better
My final message is a call for simplicity. Stop looking for complications where they don't belong. Trust the basic structure: protein, vegetables, fat. Repeat it with love and consistency. Listen to your body, observe your reactions and adjust with kindness.
Blood sugar stability is not a faraway destination, it's a state you can choose with every meal. By simplifying your plate, you simplify your life. You free up energy for what really matters: your passions, your loved ones, your contribution to the world. Health is the foundation on which everything else is built, and that foundation is made of simple things. Choose clarity, and let the magic of biology work.
