Then I saw the recent discussion around the research on daily steps and mortality—and one number jumped out at me:

7,000.

Well, that’s interesting.

Because for years, when looking at individual responses to exercise, I’ve found that many people seem to have …

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“It’s menopause. There’s nothing I can do.”

Nope.

Menopause changes the playing field. It does not mean you have to surrender the game.

I’ve worked with women long enough to see a pattern during perimenopause. Sometimes three, four or five pounds appear seemingly out of nowhere. And women freak out.

Suddenly they’re cutting food, skipping meals, eliminating carbohydrates, fasting longer and piling more cardio onto an already stressed body.

Stop declaring war on three pounds.

There is something far more important happening in midlife that deserves your attention:

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Episode 2: Insulin Resistance

Everyone thinks insulin resistance means you have diabetes. It doesn’t.

What you think it means

Most people assume insulin resistance simply means their blood sugar is too high or that they’ve developed diabetes. In reality, insulin resistance often begins years—sometimes even decades—before blood sugar ever shows up as abnormal on routine lab work.

What it actually means

Insulin is a hormone whose job is to help move glucose out of your bloodstream and into your cells, where it can be used for energy. With insulin resistance, your cells gradually become less responsive to insulin’s message. To compensate, your pancreas produces more and more insulin, almost as if it has to raise its voice to be heard. For a long time, blood sugar may still appear perfectly normal because insulin is working overtime to keep it there. The problem isn’t always high blood sugar—it’s often chronically high insulin.

Think of it this way

Imagine you’re knocking on a friend’s front door. The first knock gets an immediate response. Over time, though, your friend starts ignoring the knock, so you knock louder and louder until they’re finally forced to answer. That’s what your pancreas is doing. It’s producing more insulin because your cells aren’t responding as well as they once did.

This is why insulin resistance can quietly influence energy, weight, inflammation, hormone balance, and healthy aging long before diabetes is ever diagnosed. And despite what social media might suggest, it doesn’t happen because you ate one cookie. It’s usually the result of many factors working together over time, including genetics, chronic stress, poor sleep, inactivity, and years of metabolic overload.

Now you actually know what insulin resistance means.

Paid Subscribers Let’s Discuss! See below

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The more I practice, the less interested I become in miracle cures and the more interested I become in the people quietly paying attention.

Recently, my dentist—who also teaches at NYU—shared something that made me stop and think.

He wasn’t criticizing GLP-1 medications. In fact, he said they helped him lose weight. His message was much simpler:

“If you’re taking a GLP-1 medication, tell your dentist.”

Why?

Because he’s seeing changes in his patients’ oral health.

Not because the medication is “bad,” but because it appears to change things like dry mouth, saliva, and the overall environment in the mouth. Less saliva can mean more bacteria, more plaque, and a higher risk of cavities or gum inflammation.

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Paid members will receive daily support from me.

So enjoy those bbqs and brunches with total abandon

Every few months someone confidently announces:

“Stress lowers stomach acid.”

Or…

“Stress increases stomach acid.”

And then everyone lines up behind Team Low Acid or Team Too Much Acid like it’s the Yankees versus the Mets.

Can I make a humble request?

Can we stop pretending physiology works like a light switch?

Because it doesn’t.

Here’s what we actually know.

Stress is a jerk.

When you’re stressed, your body isn’t thinking,

“Gee, let’s optimize digestion.”

It’s thinking,

“Sandra from accounting is clearly a saber-toothed tiger.”

Amygdala: “SANDRA SENT AN EMAIL WITH NO SMILEY FACE!!”

Body: “WE’RE ALL GOING TO DIE!!”

Stomach: “Should I digest lunch?”

Brain: “ABSOLUTELY NOT. WE FIGHT AT DAWN.”

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Take progesterone cream as an example. People are often surprised to learn that blood and saliva levels can look completely different after using a topical hormone. That’s because progesterone doesn’t necessar…

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Old New York.

The guy at the deli saying, “Pay me tomorrow.”

The bartender pouring one more because he knew you’d had a rough day.

The waitress slipping you an extra roll.

The butcher saving the good cut because he knew your mother.

The baker pretending not to notice until the dollar appeared.

None of that worked because there were con…

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Ingredients

• 6 eggs

• 8 oz goat cheese

• ¼ cup milk of choice

• 1/3^rd cup coconut flour

• ¼ cup honey or agave

• 1 tsp vanilla

• Zest of 1 lemon

• Pinch salt

• 2 cups mango

Topping

• 1 cup walnuts, chopped

• 1/4 cup agave or honey

• Sprinkle cinnamon

Method

1. Blend eggs, goat cheese, milk, coconut flour, honey, vanilla, lemon zest, 1 ½ cups mango and salt until smooth. Pour ½ and the fold in remaining mango

2. Put the mango mix in a oiled 8x8 dish

3. Bake at 350°F for 40-50 minutes until just set in the center.

4. Top

5. Cool completely.

Cinnamon-Pecan Coffee “Cake”

• 8 oz goat cheese, room temperature

• 2 or 3 eggs (or less egg makes it more dense)

• ⅓ cup milk

• ¼ cup honey or agave

• 1 tsp vanilla

• Zest of 1 orange

• 2 cups almond flour

• 1 tsp baking powder

• 1½ tsp cinnamon

• ½ tsp cardamom

• ¼ tsp nutmeg

• Pinch salt

Pecan Crumble

• ½ cup chopped pecans

• 2 tbsp butter, softened

• 1 tbsp honey

• ½ tsp cinnamon

Mix all ingredients together in a food processor

or by hand

Method

1. Blend all ingredients until completely smooth.

2. Bake at 350°F for 18–22 minutes.

3. Let cool. Top with Pecan crumble

Lyn Upgrade

After baking, brush the tops with:

• 1 tbsp orange juice

• 1 tsp honey

Real Food. Better Digestion. Made With Love.

Welcome to the Plan Fam Kitchen

Food doesn’t have to be complicated.

It doesn’t have to be trendy.

It doesn’t have to come from a specialty market or be made with ingredients you’ve never heard of.

It just has to love you back.

In these pages you’ll find recipes built around real ingredients, comforting flavors, and simple techniques that make cooking feel joyful again. Many recipes include ways to personalize them because the best recipe is the one that works for your body and your family.

So pull up a chair.

We’ll cook together.

And then...

Make it yours.

💚 Make It Yours

Cooking should be flexible.

Each recipe includes easy ways to change proteins, vegetables, cheeses, herbs, or toppings so you can use what’s in your refrigerator—or simply suits your mood.

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Here’s the problem: the research doesn’t really support that claim.

Most B12—whether it’s a tablet, lozenge, or sublingual—is ultimately swallowed and absorbed through the intestine. In studies comparing oral and sublingual B12, both raised B12 levels equally well.

Even more interesting? High-dose oral B12 works for many people who have trouble absorbing B12 normally because a small percentage is absorbed through passive diffusion.

Translation: a simple, inexpensive oral B12 supplement often works just as well as the fancy versions.

The goal isn’t to buy the most expensive B12.

The goal is to get enough B12.

Sometimes the simplest solution is the right one.

P.S. If you’re plant-based, vegan, over 50, taking acid blockers, or have digestive issues, checking your B12 status matters far more than whether the label says “sublingual.” And if you’re concerned about iron, it’s worth checking your iron status too rather than guessing based on symptoms alone.

Recently, a reader shared the following review of The Metabolism Recode. What touched me most wasn’t the praise—it was seeing the concepts that matter most to me reflected back in their own words.

For years, I’ve tried to help people move away from dieting and toward understanding their unique bodies. The goal has never been perfection. The goal has always been awareness, nourishment, and learning how to work with your metabolism as it changes throughout life.

Here’s what they had to say:

“ I picked up The Metabolism Recode hoping for practical nutrition advice, and what I found was a refreshingly different perspective on how our bodies change over time.

I finished this book yesterday, and one of the things I appreciated most was the author’s focus on working with your body rather than constantly trying to “fix” it. Instead of promoting a one-size-fits-all approach, Lyn-Genet Recitas explores how metabolism evolves with age and why foods that once seemed harmless can start affecting energy levels, digestion, and overall well-being differently.

The sections on inflammation, hormone balance, and personalized nutrition were especially interesting. I liked how the book encourages readers to pay attention to their body’s unique responses instead of blindly following trends. The explanations are accessible without feeling overly simplified, making the science easier to understand for everyday readers.

Another highlight was the collection of recipes. There are plenty of creative options that feel practical rather than restrictive, and I appreciated that the book emphasizes nourishment over deprivation. It feels more like a guide to building a sustainable relationship with food than another diet book promising quick fixes.

Some of the concepts may take time to implement, especially if you’re used to following more structured diet plans. However, the overall message is empowering and encourages a long-term approach to health rather than chasing short-term results.

I’d recommend The Metabolism Recode to anyone interested in nutrition, healthy aging, metabolism, and understanding how food affects their body on a deeper level. If you’re tired of fad diets and looking for a more personalized approach to wellness, this book is definitely worth reading.”

If you’ve read The Metabolism Recode, I’d love to hear what resonated most with you. Your stories and experiences are often what inspire my next book, recipe, video, or conversation.

With gratitude,

Lyn-Genet

It’s:

How was it grown?

Because even organic farming can become industrialized.

Yep.

Organic doesn’t automatically mean:

Healthy soil Regenerative farming Higher nutrient density Happy little earthworms singing Kumbaya

Large organic farms can still:

• Monocrop • Deplete minerals • Overwork the land • Treat soil like a rental car

They’re just following organic certification rules while doing it.

Meanwhile, some of the most nutrient-dense food comes from:

Small local farms, regenerative farms, biodynamic farms. Farmers who know your name and probably your dog’s name too.

One huge advantage?

Freshness.

The longer produce sits in trucks, warehouses, refrigerators, and on shelves, the more nutrients begin to decline.

Vitamin C starts dropping.

Antioxidants decline.

Delicate plant compounds fade.

Kind of like me after a 9 p.m. dinner.

So the better question isn’t:

“Did I buy this at Whole Foods?”

It’s:

• How fresh is it? • How far did it travel? • What happened to the soil? • Was the land restored or depleted?

Because healthy soil influences:

Mineral density . Antioxidants. Microbial diversity. Plant resilience

And ultimately…

You.

That’s why so many people are eating organic kale, drinking expensive smoothies, taking trendy supplements, and still wondering why they feel tired, inflamed, and stuck.

Sometimes we’ve become so focused on labels and branding that we’ve forgotten to ask whether the food itself is actually nourishing.

Food can look vibrant.

The price tag can look impressive.

The marketing can be beautiful.

And the nutrients can still be quietly heading out the door.

Short answer: Sometimes.

Long answer: It depends on whether you’re buying food... or buying a lifestyle.

Whole Foods usually does a lot of things right:

Organic produce .Fewer pesticides. Better ingredient standards. More seasonal options. Less food that sounds like it was invented in a chemistry lab.

That’s all good news.

If you’re sensitive, inflamed, or trying to lower your toxic load, these changes can absolutely make a difference.

But here’s where wellness gets a little bougie and a little confused:

Expensive food is not automatically nutrient-dense food.

I know. Somewhere a $14 smoothie just clutched its biodegradable straw.

Case in point: a beautiful organic strawberry that traveled 2,000 miles, rode in three trucks, sat in two warehouses, and spent a week under grocery store lighting may not, and most likely isn’t, more nutritious than a local strawberry that was picked yesterday.

Just because your kale costs more than your first car payment doesn’t mean it’s superior.

Modern produce is often bred for:

• Shelf life • Looking pretty • Surviving cross-country road trips • Winning beauty pageants

Not necessarily for nutrient density.

Because unlike Instagram, your cells don’t care what your produce looks like.

They care what’s actually in it.

And that’s where things get interesting...

Need softened butter but forgot to take it out?

Use a box grater.

The tiny shreds soften in minutes and distribute more evenly through:

• Muffins

• Biscuits

• Pie crusts

• Scones

It also creates flakier pastries because the butter stays colder.

Roast Vegetables on a Preheated Sheet Pan 🔥

While the oven preheats, leave the sheet pan inside.

When you add the vegetables, they start sizzling immediately instead of slowly steaming.

Result:

• Better browning

• Crispier edges

• Faster cooking

Especially good for:

• Broccoli

• Brussels sprouts

• Delicata squash

• Carrots

The biggest mistake people make with frozen vegetables is treating them like fresh vegetables. Frozen vegetables already contain ice crystals, which turn into water as they cook. If they thaw slowly on a cool pan, they essentially steam themselves and become mushy.

Here’s what works:

The Frozen Vegetable Method

1. Preheat oven to 450°F

2. Put the empty sheet pan in the oven while it heats.

3. Take vegetables straight from the freezer (don’t thaw).

4. Spread them in a single layer on the hot pan.

5. Roast immediately.

The hot pan evaporates moisture much faster.

Another Trick: Don’t Crowd the Pan

This is probably even more important than temperature.

One bag of frozen broccoli on a half-sheet pan = crispy.

Two bags piled together = mushy.

Give them space.

Skip the Oil at First

For very wet frozen vegetables:

• Roast 10–15 minutes first

• Then toss with oil and seasonings

• Finish roasting

If you oil them immediately, the water can trap steam.

Vegetables That Roast Well Frozen

Excellent:

• Broccoli

• Haricots verts

• Brussels sprouts

• Peas (added near the end)

• Mixed veg

• French Fries

Less successful:

• Zucchini

• Spinach

• Mushrooms

These tend to release too much water.

The Restaurant Trick

Many restaurants crank the oven to 475°F or higher for frozen vegetables. Then drop to 450

You’re essentially trying to:
evaporate water faster than it can accumulate.

That’s how you get caramelization instead of mush.

One More Cool Hack

After roasting frozen broccoli or Brussels sprouts, leave them on the turned-off sheet pan for 3–5 minutes before serving.

The residual heat dries the exterior even more and creates surprisingly crisp edges.

It’s a little thing, but it makes frozen vegetables taste much closer to fresh.

Use Your Salad Spinner for Fresh Herbs 🌿

Wash parsley, dill, cilantro, mint, basil, etc. in a salad spinner.

Then:

• Spin dry thoroughly

• Wrap loosely in a paper towel

• Store in a container or zip bag

Many herbs last 1–2 weeks longer this way.

A dry herb is a happy herb.

Bonus “At Home With Lyn-Genet” Hack

When you buy celery, fennel, carrots, broccoli, or haricots verts, prep them the day you get home.

Even 10 minutes of washing and trimming means you’ll actually use them during the week instead of discovering a science experiment in the crisper drawer on Friday.

That’s less of a cooking hack and more of a “save $20 a week in produce” hack.

Air Fryer Summer Dinners in 20 Minutes or Less

Let’s be honest: when it’s 90 degrees outside, nobody wants to turn on the oven.

These meals use frozen vegetables, pantry staples, and an air fryer to create dinner fast.

1. Air Fryer Chipotle Broccoli & Snap Pea Bowl

Serves 4

Ingredients

• 1 bag frozen broccoli florets

• 1 cup frozen snap peas

• 1 Granny Smith apple , or apple of choice

• 1 tbsp olive oil

• ½ tsp chipotle powder

• Zest of 1 lemon

• Salt to taste

• Cooked fennel rice or basmati for serving

Directions

1. Air fry broccoli at 400°F for 10 minutes.

2. Add snap peas and oil.

3. Air fry another 5 minutes.

4. Toss with chipotle powder and lemon zest.

5. Serve over warm fennel rice.

6. Drizzle with lime agave vinaigrette

Optional: Top with grilled chicken or a spoonful of your basil-mint sauce.

2. Frozen Berry & Earl Grey Summer Fool

Ingredients

• 3 cups frozen mixed berries

• 1 cup heavy cream or coconut nut milk

• 1 Earl Grey tea bag

• 1 tbsp honey or agave

• Zest of ½ orange

Directions

1. Warm 2 tablespoons cream and steep tea bag for 5 minutes.

2. Cool completely.

3. Whip remaining cream with honey and tea-infused cream.

4. Fold in partially thawed berries.

5. Chill 30 minutes.

A fancy dessert that takes about 10 minutes.

3. Air Fryer Haricots Verts with Apricot-Tarragon Glaze

Ingredients

• 1 bag frozen haricots verts

• 2 tbsp apricot preserves

• 1 tbsp butter

• 1 tsp chopped tarragon

• Pinch chipotle powder

• Leftover protein of choice

• Bed of lettuce

Directions

1. Air fry beans at 400°F for 8–10 minutes.

2. Melt butter and preserves together.

3. Stir in tarragon and chipotle.

4. Toss beans with glaze.

5. Add your protein top over bed of lettuce

4. Frozen Peach & Basil-Mint Granita

Ingredients

• 4 cups frozen peaches

• Juice of 1 lime

• 2 tbsp honey

• ¼ cup basil leaves

• 1/8th cup mint leaves

• ½ cup water

Directions

1. Blend everything until smooth.

2. Pour into shallow dish.

3. Freeze 2–3 hours.

4. Scrape with a fork every 30–45 minutes.

Refreshing and surprisingly elegant for guests.

5. Air Fryer Butternut & Pea Summer Salad

Ingredients

• 1 package frozen butternut squash cubes

• 1 cup frozen peas

• 2 tbsp olive oil

• Zest of 1 lemon

• 4 tbsp chevre

• 2 oz slivered almonds

• Black pepper

Directions

1. Air fry squash at 400°F for 12–15 minutes.

2. During the last 2 minutes, add frozen peas.

3. Mix goat cheese with almonds and lemon zest.

4. Drizzle over warm vegetables.

This works beautifully as a light lunch on a hot day.

Nectarine, Pea & Thyme Summer Salad

Serves 4

Ingredients

• 3 ripe nectarines, sliced into wedges

• 1½ cups frozen peas, thawed

• 4 cups baby romaine

• ¼ cup toasted pecans, roughly chopped

• 1 tbsp fresh thyme leaves

• 2 tbsp finely sliced shallot

Dressing

• 3 tbsp olive oil

• 1 tbsp balsamic vinegar

• 1 tsp honey or agave

• Pinch of black pepper

• Pinch of sea salt

• Dash lemon juice

• Sprinkle lime zest

Directions

1. Thaw peas under cool running water and drain well.

2. In a large bowl, combine baby romaine , nectarines, peas, shallot, thyme, and pecans.

3. Whisk dressing ingredients together.

4. Toss gently and serve immediately.

LG Shortcut

If entertaining, assemble everything except the dressing up to 4 hours ahead. Add the dressing just before guests arrive.

Variations

For lunch: Add lentils.

For a dinner side: Serve alongside grilled chicken or raw fish (keeping proteins separate according to your Plan).

For a slightly richer version: Add a dollop of goat sour cream whisked into the dressing.

Why This Works

Frozen vegetables are picked at peak ripeness, often retain nutrients beautifully, and never go bad while you’re waiting for inspiration.

What’s Actually in My Freezer

People often ask what I always keep on hand.

The answer may surprise you.

Not trendy powders.
Not expensive meal kits.

Just ingredients that help me make real food quickly.

My Top 6 Freezer Staples

Frozen Broccoli

For bowls, soups, stir-fries, and air fryer sides.

Frozen Haricots Verts

One of the closest frozen vegetables to fresh.

Frozen Peas

Sweet, versatile, inexpensive, and ready in minutes.

Frozen French Fries

The whole foods no salt organic

Frozen Mixed Berries

Dessert, breakfast, sauces, and smoothies.

Frozen Peaches

Perfect for summer desserts and entertaining.

The Money-Saving Secret

Most food waste happens in the refrigerator.

Most food savings happen in the freezer.

When produce waits patiently instead of spoiling, your grocery budget thanks you.

Fresh vs. Frozen: Where It Matters and Where It Doesn’t

One of the biggest myths in cooking is that fresh is always better.

Sometimes yes.

Sometimes absolutely not.

Fresh Wins

Lettuce

You want crunch.

Tomatoes

Especially summer tomatoes.

Herbs

When using as a garnish.

Plums, Apricot and Nectarines

Nothing beats peak-season fruit.

Frozen Wins

Berries

Often frozen within hours of harvest.

Peas

Usually sweeter than “fresh” peas that have traveled for days.

Broccoli

Excellent for soups, casseroles, bowls, and air frying.

Haricots Vert

Convenient and consistent. Trader Joe’s and Whole Foods always has them.

My Rule

Use fresh when texture is the star.

Use frozen when flavor, convenience, and budget matter more.

Your dinner doesn’t care whether the broccoli came from the produce section or the freezer aisle.

Subscriber Challenge

This month:

Make one meal using a frozen vegetable you normally wouldn’t buy.

Post a photo in the comments and tell us:
Did it save you time? Money? Stress?

You may discover your new favorite shortcut.

The good news is this:

Not all farming destroys nutrition.

In fact, certain agricultural practices can dramatically improve soil health, mineral density, and even the resilience of crops themselves.

The answer may not lie in producing more food.

It may lie in rebuilding better soil.

The Problem With Monoculture

Modern industrial farming often relies on monoculture:
growing the same crop repeatedly on the same land year after year.

This creates multiple problems:

• Nutrient exhaustion

• Soil erosion

• Pest buildup

• Microbial collapse

• Reduced mineral diversity

Different plants pull different nutrients from the soil.

So when the same crop grows continuously, the same nutrients become depleted over and over again.

The land essentially becomes exhausted.

And exhausted land produces nutritionally weaker food.

Why Crop Rotation Matters

Traditional farming methods often rotated crops strategically.

For example:

• grains one season

• legumes the next

• root vegetables after that

This natural cycle helps restore nutrients back into the soil.

Legumes like beans and alfalfa are especially powerful because they naturally fix nitrogen into the earth.

This improves:

• soil structure

• mineral availability

• water retention

• root development

Healthier soil creates healthier crops.

And healthier crops create healthier humans.

The Underground World Most People Never Think About

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Gluten Free, Egg Free Everything Bagels

I made these chickpea flour “bagels”… and then realized I forgot to write the recipe down. Classic Lyn.

But here’s the thing—they worked. Really well. If you make them and tweak them, tell me.

Clearly, recipes evolve around here.

If you can’t get chickpea flour you can do what I did use 2 cans of low sodium chickpeas - drain and pat down- bake at 320 for 35-40 minutes. Let cool and then puree- this works even better with lentils (if you want something lighter)

Chickpea Flour Everything Bagels
Ingredients
1½ cups chickpea flour
1 ½ tsp baking powder
½ tsp baking soda
1–1½ tsp everything bagel seasoning (plus more for topping)
¼ cup finely chopped sundried tomatoes (oil-packed, drained)
~¾ cup water
1–2 tbsp olive oil

Optional but helpful: 1 tsp lemon juice or vinegar

Heat oven to 375°F. Use a silicone bagel mold.

Mix all dry ingredients.
Stir in sundried tomatoes.

Add water, olive oil, and lemon/vinegar if using. Mix into a soft, scoopable dough.
Let rest 5–10 minutes (important with chickpea flour).

Sprinkle tops with more everything seasoning.

Bake 22–28 minutes, until set and golden.

Great toasted. Great with something creamy. Great when you want “bread” without spiraling. I used goat cheese with scallions. Yum.

Very excited! After 30 days on TMP I have lost 15 lbs & feel good again.

This is my 2nd time on TMP. It's hard to explain but the 1st time I think I saw TP as checking boxes if you know what I mean (all head knowledge).

This time it is a heart change; I see TP as part of my life not a set of rules.

I am so very grateful for Lyn-Gen…

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Every year, as the weather turns warm and the air becomes heavier, certain foods become temporarily easier for me—and many of my clients—to tolerate.

Watermelon.

Cucumber.

Romaine.

Chilled soup.

Foods that would feel weakening or inflammatory in colder weather suddenly feel cooling, hydrating, and balancing.

Then, almost overnight, the window closes.

Usually around meteorological fall.

September 1st.

The body changes again.

The Body Responds to Weather

One thing I’ve noticed repeatedly—both personally and with clients—is that the body responds not just to food, but to environment.

In hot, humid climates like New York summers, lighter and more water-rich foods can suddenly feel balancing instead of weakening.

A salad at lunch may feel energizing, cooling, and easy.

But on a cold, rainy, grey day?
That same meal may suddenly feel bloating, uncomfortable, or unsatisfying.

That matters.

You know the food is working if you feel better after eating it.

Lighter.
Clearer.
More energized.
Not bloated.

If the body starts reacting poorly—even during summer—it’s usually a sign to return to more traditional Plan principles:

• warmer foods,

• cooked vegetables,

• grounding meals,

• simpler digestion.

The weather changes.
The body changes with it.

And I think learning to notice those shifts is one of the most powerful forms of metabolic intelligence there is.

Summer Changes the Rules—But Not Completely

You may notice:

• you can exercise more comfortably,

• tolerate later workouts,

• recover faster,

• crave lighter meals,

• and feel better spending more time outside.

Heat changes circulation.
Hydration needs shift.

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