Part I: Understanding Your Metabolic Reality
Before we discuss solutions, you need to understand why conventional approaches have failed you. The answer isn't laziness. The answer is metabolic dysfunction.
The Four Metabolic Signatures
Through years of clinical practice, I've identified four distinct metabolic patterns. Click below to expand your full protocol.
Classic Presentation: You wake up exhausted. By 11am, you're desperate for something sweet.
Your Protocol
- Nutrition: Increase healthy fats to 40% (avocado, olive oil). Reduce carbs to 75-100g.
- Supplements: Berberine 500mg (3x daily with meals), Inositol 2-4g daily.
- Strategy: Always pair carbohydrates with protein and fat. Add 1 tbsp apple cider vinegar before meals.
- Monitoring: A Continuous Glucose Monitor (CGM) is critical here.
Classic Presentation: Your metabolism has downshifted into conservation mode. You're always cold, hair is thinning.
Your Protocol
- Nutrition: Do NOT restrict carbs aggressively (maintain 125-150g). Avoid excessive raw cruciferous vegetables.
- Nutrients: Selenium 200mcg daily (Brazil nuts), Zinc 30mg daily, Vitamin D3.
- Medical: Many patients need T3 supplementation, not just T4 (levothyroxine).
Classic Presentation: Chronic stress has hijacked your system. You carry weight around the midsection.
Your Protocol
- Lifestyle: Reduce exercise intensity temporarily. Prioritize sleep above all else.
- Nutrition: Never skip breakfast. Increase root vegetables in the evening. Limit caffeine to before noon.
- Supplements: Phosphatidylserine 300mg before bed, L-theanine, Magnesium glycinate.
Classic Presentation: Estrogen, progesterone, or testosterone have drifted. Irregular cycles, acne, or weight gain.
Your Protocol
- PCOS: Inositol 4g daily is non-negotiable. Focus on blood sugar stability.
- Menopause: Increase protein to 1.4g/lb. Resistance training is critical.
- Medical: Discuss bioidentical Hormone Replacement Therapy (HRT) with a specialist.
Part II: The Halt Method Protocol
Phase 1: Metabolic Assessment (Week 1-2)
Before changing anything, we gather data. Flying blind leads to failure.
- Fasting Insulin: The single most important test for metabolic health, yet rarely ordered.
- Thyroid Panel (Complete): TSH alone is insufficient. Demand free T3, free T4, reverse T3.
- Cortisol (4-point salivary): Captures your daily rhythm.
- The Home Assessment: Track fasting glucose, sleep quality, and energy levels (1-10).
Phase 2: Foundational Reset (Week 3-6)
This phase focuses on non-negotiables—the pillars every metabolism requires.
Principle 1: Prioritize Protein
Target 1.0-1.2g per pound of ideal body weight. Protein stimulates muscle synthesis and stabilizes blood sugar. Breakfast sets the tone: Start with 30-40g within 90 minutes of waking (Eggs, Greek yogurt, or Salmon).
Principle 2: Time-Restricted Eating
Compress your eating window to 10-12 hours. Not magic, but biology: extended fasting allows insulin to drop, promoting cellular repair. If you eat breakfast at 8am, finish dinner by 6-7pm.
Principle 3: Eliminate Disruptors
Remove these for four weeks, then reintroduce:
- Added Sugars & Artificial Sweeteners: Both disrupt insulin signaling.
- Processed Seed Oils: Inflammatory (corn, soybean, canola).
- Alcohol: A metabolic poison that decimates sleep quality.
Sleep Optimization
Your metabolism is repaired during sleep. This is non-negotiable. Cool bedroom (65-68°F), complete darkness, and Magnesium Glycinate (300-400mg) before bed.
Part III: When to Seek Medical Intervention
Some metabolic dysfunction requires pharmaceutical support. This isn't failure—it's recognition that your biology needs assistance. Consider medical intervention if your fasting glucose remains above 100 mg/dL after 12 weeks, or your fasting insulin exceeds 10 μIU/mL.
Effective Medical Tools
GLP-1 Receptor Agonists: These aren't just weight loss drugs—they are metabolic correction tools that improve insulin sensitivity and inflammation.
Hormone Replacement Therapy: For perimenopausal women, bioidentical hormones can restore metabolic function and sleep.
Part IV: The Psychology of Change
The Identity Shift
Stop trying to lose weight. Start becoming someone with excellent metabolic health. One is external and temporary; the other is internal and permanent.
The 85% Rule
Perfection is the enemy of consistency. Aim for 85% adherence. Miss a workout? Fine. Return to protocol the next meal. Metabolic damage comes from the all-or-nothing mindset.
A Note from Operations
"While Dr. Bansal handles the biology, my team handles the bureaucracy. We know that dealing with insurance prior-authorizations, finding pharmacy stock, and scheduling labs is exhausting."
Logistics Note: Halt Clinic is a cash-pay concierge practice, meaning we do not accept insurance for the consultation fee. However, we handle all the paperwork to help get your medications and labs covered by your insurance plan.
Aman Khanuja, MBBS, MPH, MBA
Co-Founder & COO, Halt Clinic