how insulin and cortisol prevents the body from burning fat.

When I first started my breathing journey, I had an unforgettable conversation with Kinja Dixon—a man whose transformation left a lasting impression on me. Kinja told me that he once weighed over 300 pounds, but when I met him, he was a lean and powerful 180—fit, clear-skinned, and full of energy. It was hard to believe I was speaking with someone who had experienced such a profound physical and emotional change.

Intrigued, I asked him what his secret was. I expected to hear about a special diet, a workout routine, or maybe a breathing technique. Instead, he shared a lesson from Norman Cousins’ book “Anatomy of an Illness.” He said:

“Emotional turbulence causes the retardation in the digestion of fat particles.”

That line completely shifted my understanding of health. Kinja explained that when we live in stress or fear, cortisol floods our bloodstream, preventing our bodies from digesting and burning fat. I had never realized that emotions could play such a direct role in metabolism and digestion.

But my learning didn’t stop there. As I reflected deeper, I discovered that insulin in the bloodstream creates a similar effect—blocking fat-burning processes. That realization led me to ask myself two powerful questions:

• How often am I consuming sugar?

• How often am I living in stress?

Those questions became the beginning of a deeper awareness—one that connected my breathing, my emotions, and my physical well-being in ways I’d never imagined before.

removing glucose with above zone heart-rates 

Sprinting is one of the most powerful and efficient ways to deplete the body’s sugar stores in a short period of time. During intense bursts of movement, when the heart rate climbs above 85% of its maximum, the body transitions from aerobic to anaerobic metabolism—a state where oxygen alone can’t meet the muscles’ energy demands. In that moment, the body taps directly into its glycogen reserves—the stored energy form of glucose in muscles and the liver—to produce rapid energy. This forces the body to also absorb all the excess glucose circulating in the bloodstream, which is especially important in today’s world, where high-sugar diets and constant stress keep many of us with chronically elevated blood sugar levels.

Fortunately, not everyone needs to be, or even can be, a world-class sprinter to experience the powerful benefits of high-intensity movement. The goal isn’t to compete with Olympic athletes—it’s to maximize your own capacity and push your heart rate into that 85% or above zone, where the body begins to clear out stored sugars and improve metabolic efficiency.  

Luckily, there are many ways to achieve these benefits.  Low-impact exercises such as cycling, swimming, brisk uphill walking, deep breathing, or interval-style bodyweight workouts can effectively bring the heart rate into that elevated zone.  Incorporating the exercises by Tay into your weekly routine gets your heart rate into the orange and blue zone while protecting the joints and reducing the risk of injury.  This allows anyone and everyone to experience the fat-burning, heart-strengthening, anaerobic energy, no matter their level of fitness.

13 tips to reduce insulin and cortisol naturally 

When it comes to balancing insulin and cortisol—two hormones that greatly influence fat storage, energy levels, and mood—it’s not about being perfect. It’s about understanding how our body responds to the small, daily choices you make. Instead of a rigid, all-or-nothing mindset around food or fitness, focus on consistency and awareness. Each decision you make—what you eat, how you breathe, how you handle stress—creates subtle shifts that compound over time.

For instance, taking a few deep breaths when feeling overwhelmed signals your body to step out of “fight or flight” mode and into “rest and digest.” This simple act helps lower cortisol levels and supports better blood sugar balance. Similarly, getting morning sunlight, walking after meals, staying hydrated, and eating balanced meals with protein and fiber all reduce stress on your metabolism without drastic effort.

When we realize our bodies are designed for balance, not perfection, we start to see progress differently. Missing a workout or enjoying dessert doesn’t undo your goals—it’s the overall pattern of self-awareness that matters. The key is understanding how small, mindful actions—breathing intentionally, moving regularly, managing stress, sleeping well—create a physiological environment that allows fat burning to happen naturally.

Mastering these little things helps your body work with you, not against you. Over time, these mindful habits reduce insulin and cortisol levels, improve energy, and help you feel more in control—without the pressure of perfection.