I still adhere — and ask my clients to adhere — to a guideline that I learned almost 20 years ago from Dr. Barry Sears, the 40/30/30 “rule.” Each meal and snack should consist of 40% complex carbs (not simple, “rocket fuel” carbs like flour-based products (. pasta) or any high-glycemic food, but carbs from vegetables (including starchy vegetables) and true whole grains), 30% fat, and 30% protein. Mind you, I don’t favor some of the foods that Dr. Sears does, like soy, but this general guideline is excellent for keeping insulin and blood sugar stable. Insulin is a foundational hormone (many people are unaware that it’s a hormone) and it can be difficult to balance our other hormones when insulin is unstable, meaning when people swing from hyper- to hypoglycemic. I call it the blood sugar bungee cord.