Andrew Nicholls Coaching

I help men reverse insulin resistance by building sustainable, lifestyle-first habits.

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Get Your FREE Insulin Smart Meal Plan

Get instant access to all three Insulin-Smart Eating Plans, designed to help you reset insulin and burn fat.

Transform how your body uses fuel, starting with insulin.


Most men struggling with low energy, stubborn fat, or constant hunger don’t realize it’s driven by one thing: insulin resistance.


If insulin stays high, your body stores fat instead of burning it.


When you lower insulin, everything changes — better energy, sharper focus, fewer cravings.


You'll receive all three Insulin-Smart Eating Plans, complete with food lists and meal guidelines:


  • Strict Plan: For men ready to reset insulin and burn fat aggressively.
  • Moderate Plan: For men with some signs of insulin resistance who want more consistent energy and easier progress.
  • Liberal Plan: For men already eating fairly well who want to maintain strong metabolic health.


You'll get instant access to all three plans via email, plus a free invite to the Metabolic Edge Community, where you can join weekly group calls and get ongoing support from other men on the same path.

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Put Insulin Resistance Into Remission

About Me

Hi, I’m Andrew Nicholls, a Master Primal Health Coach and Insulin IQ Certified.


I help men regain steady energy, focus, and confidence by improving their metabolic health, starting with insulin.


After years of following traditional “healthy” habits that didn’t deliver results, I learned that nearly every challenge with weight, energy, and cravings comes back to one key factor: insulin resistance. Fixing it transformed my own energy, focus, and body composition, and now it’s the foundation of how I coach.


Through my program, I teach men how to manage insulin through lifestyle-first habits. This includes eating patterns that support stable energy, strength training that builds longevity, and simple daily systems that are realistic to maintain.


My coaching isn’t about perfection. It’s about restoring your body’s ability to burn fat efficiently, stay focused throughout the day, and perform at your best in work and life.


When I’m not coaching, I’m reading, training, or out on the trail. I live by the same core values I teach: Responsibility, Integrity, Service, and Excellence.


Join me and start building habits that support lasting energy, strength, and health.

"Sweat lots in training, Bleed less in battle."

Take Control of Your Metabolism and Rebuild Real Health

Are you ready to fix the root cause of low energy, stubborn fat, and constant cravings?


As a certified Insulin IQ and Primal Health Coach, I help men understand how insulin drives metabolism and how to restore it to harmony.


Together, we’ll create a clear, realistic plan built around your goals, daily routine, and preferences.


You’ll get step-by-step guidance, practical tools, and support to build habits that last, so you can feel stronger, think clearer, and perform better every day.

Ask A Question or contact me

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Check Out Our Blog

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Understanding and Managing Cravings for Processed and Sugary Carbs: A Journaling Exercise

By Andrew Nicholls • January 14, 2025
Managing cravings for processed and sugary carbs is an important step toward reclaiming your health. Although these cravings can be challenging to figure out, they can be understood and managed effectively with the right tools. One powerful method for gaining control over cravings is journaling. By identifying triggers and patterns behind your urges, you can develop healthier habits and make better decisions for your overall well-being. In this post, I’ll guide you through a step-by-step journaling exercise to help you understand and manage carb cravings. This exercise will help you uncover the root causes of your cravings and track valuable metrics, enabling you to build sustainable habits in the future. What Are Carb Cravings? Cravings for processed and sugary carbs are intense urges to consume foods like pastries, chips, or candy. These cravings can feel overwhelming and are often tied to habits or emotions rather than genuine hunger. Why Do Carb Cravings Occur? Carb cravings can stem from various factors: Physiological Imbalances: Blood sugar fluctuations trigger a quick need for energy. Emotional Triggers: Using sugary or processed carbs to cope with stress, sadness, or boredom. Habitual Responses: Associating certain times of day, environments, or activities with carb consumption. Common Triggers and Emotional States Linked to Cravings Recognizing your triggers is key to managing cravings. Some common ones include: Stress or Fatigue: Reaching for carbs as a quick fix for low energy or tension. Social Settings: Temptation from carb-heavy snacks or meals in group environments. Boredom: Eating carbs to fill time rather than satisfy hunger. Emotional Upsets: Using food as comfort during sadness, anger, or frustration. The Benefits of Journaling Journaling is a practical tool to identify patterns, reduce emotional stress, and create effective strategies for managing cravings. Some key benefits include: Increased Self-Awareness: Understand the emotions and circumstances behind your cravings. Pattern Recognition: Identify consistent triggers and recurring situations. Accountability: Documenting your experiences can help you stay on track. Emotional Processing: Writing provides a safe outlet for your thoughts and feelings. Goal Tracking: Monitor your progress and celebrate small wins. Journaling Exercise to Manage Carb Cravings When you feel a craving for processed or sugary carbs, use this step-by-step journaling process to record your experience and gain valuable insights: Step 1: Set Up Your Journal Choose a small, portable notebook you can carry with you to log cravings in real-time or as soon as possible. You will get better results the faster you can write the cravings down. Step 2: Record Key Details When a craving arises, write down the following: Time and Place: Note the exact time and location of the craving. Example: "3:00 PM at work." Trigger: Identify what happened just before the craving. Example: "Saw a coworker eating cookies." Emotional State: Describe how you felt at the time. Example: "Bored and restless." Craving Intensity: Rate the craving on a scale from 1 to 10. Example: "7/10" Thoughts: Record any specific thoughts or rationalizations. Example: "I deserve a treat after a stressful day." Physical Sensations: Note any bodily sensations tied to the craving. Example: "Tiredness and a growling stomach." Action Taken: Write down what you did in response to the craving. Example: "Drank a glass of water and ate a protein-rich snack." Outcome: Reflect on how your action impacted the craving. Example: "The craving subsided to a 2/10 after 10 minutes." Reflection: Consider what worked, what didn’t, and what you might do differently next time. Example: "Drinking water helped, but I’ll also try stepping outside for a quick walk next time." Using Journaling to Build Better Habits I know this exercise sounds like a lot, but it’s not something you will need to do forever. By consistently logging your cravings, you’ll begin to uncover patterns and triggers that lead to them. This awareness can help you create targeted strategies to reduce your reliance on processed and sugary carbs and replace them with nourishing alternatives. Over time, journaling can become essential in your journey toward healthier eating habits and a more balanced lifestyle.  If you want more information like this, I invite you to join my email list using the link below so you can receive these tactical tips directly in your inbox and get your free 7-day kickstart guide to getting you started. Feel free to shoot me an email if you have any questions.
Rise Core Values

Embracing the Rise Core Values: A Path to Better Health and Personal Growth

By Andrew Nicholls • December 8, 2024
I want to share something that has profoundly shaped my approach to health and well-being: the Rise Core Values. These principles, represented by the acronym RISE: Responsibility, Integrity, Service, and Excellence - offer a framework to guide decisions, actions, and personal growth. When I began my journey toward reclaiming my health, I lacked a clear structure to align my choices with my goals. Adopting these values has transformed my lifestyle and helped me stay focused on long-term success. I believe these values can benefit anyone striving to improve their health and overall quality of life. Responsibility: Taking Ownership of Your Health The first core value is Responsibility, which means taking ownership of your health and choices… In other words, stop making excuses. It's easy to blame circumstances for not prioritizing exercise, eating well, or managing stress. But the truth is, no one can make these changes for us. By taking control of what we can: our habits, mindset, and daily decisions, we empower ourselves to create better outcomes. Recognizing when we're making excuses allows us to realign with our goals and the person we aim to become. Integrity: Following Through on Your Commitments Integrity is about doing what you say you will do for others and yourself. Building trust with yourself is important in any health journey. For years, I struggled to stay consistent, which undermined my confidence. I noticed my confidence grew when I began keeping promises to myself, whether it was showing up for a workout or sticking to a meal plan. Each small win builds the foundation for bigger achievements and prepares you to face challenges with resilience. Service: Investing in Your Health to Serve Others Service means going beyond the minimum effort for yourself and others who rely on you. When we improve our health, we show up better for our families, friends, and communities. Inspired by Ed Mylett’s “one more” principle, I apply this mindset to wellness. Taking one more walk, preparing one more healthy meal, or showing one more act of kindness. This commitment to small, extra efforts can create lasting change over time, positively impacting those around us. It also builds the habit of showing up and reaching for your potential by doing more than average. Excellence: How You Approach Your Health is How You Approach Your Life Excellence is reflected in the idea that how you do anything is how you do everything. Paying attention to the small details of your health, like staying hydrated, prepping nutritious meals, or making time for movement, creates a ripple effect in every area of your life. Building the habit of excellence helps you show up at your best in any situation. These habits build momentum and inspire others to raise their own standards. By committing to excellence in your health, you set a powerful example for those around you. Implementing the Rise Core Values Understanding these core values is the first step, but living by them is where true transformation happens. Take some time to reflect on the type of person you want to be and the health goals you aim to achieve. If these values resonate with you, write them down and place them somewhere visible as a daily reminder. Let them guide your decisions, especially when faced with temptations to skip a workout or make less nourishing choices. These core values can serve as your compass, helping you stay accountable and focused on becoming the healthiest version of yourself. If you’d like more tips and insights on primal health and how to live a healthier life, consider signing up for my email list. You'll receive more information like this directly in your inbox.