🌿 Owusuwaa Health Magazine
Presents OHEMA Magazine
Special Edition | Year 2026
📰 Theme : NEW LIFE, GOOD HEALTH
Article Title : Article title: “How We Can Reverse Insulin Resistance Really Fast”
Focus- The Three Steps Move!
Release Date: Friday, 9th January, 2026
Digital Gateway: assumptagh.live/
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A Vision Beyond Walls: Meet Gwen-Addo
A Movement-Builder Shaping Communities through Health & Beauty.
This week, we spotlight Gwen Addo—certified entrepreneur, wellness coach, food educator, and co-founder of Owusuwaa Weekly. As the visionary behind Hair Senta, HIBS-Africa, and TLS—The Leading Senta, Gwen is redefining business as a community hub for transformation.
Her Mission:
Empower everyday people with practical wellness tools.
Inspire young minds to build a healthier, responsible future.
Redefine health and beauty as fundamental human rights.
“Cultural exchange is at the heart of this vision. It creates ripples of connection that unite hearts. Health is culture—and culture is the boundless force behind true growth.” — Gwen Addo
The Guest Feature: An Exclusive Conversation
Gwen Addo x Berla Mundi
In this special issue, Gwen is joined by renowned Ghanaian broadcast journalist and global media personality Berla Mundi. Together, they unpack the powerful theme: “New Life, Good Health.”
Introduction
Headline: The Language of Longevity
”We often treat illness as an uninvited stranger, but what if it is actually an old friend trying to tell us something? In this New Year 2026 Special Edition of OHEMA Magazine, wellness visionary Gwen Addo joins global media icon Berla Mundi to peel back the layers of modern sickness.
Gwen challenges the status quo with a radical truth: the human body is a miraculous, self-healing machine—provided we stop interfering with its clock. From the bustling corridors of entrepreneurship to the quiet discipline of food education, Gwen reveals that reversing ‘incurable’ modern ailments like insulin resistance isn’t about complex medicine; it’s about returning to a rhythm. Through the ‘Three Steps Move,’ this feature serves as your roadmap to reclaiming your vitality and listening—truly listening—to what your body has been trying to tell you all along.”
Summary
New Life, Good Health: At a Glance
The 2026 “New Life” edition focuses on the silent epidemic of Insulin Resistance and the psychological barriers to healing. Key takeaways include:
- The Mind-Body Connection: Disease is the body’s way of communicating internal havoc caused by lifestyle and suppressed emotions. If the mind can create sickness, it has the equal power to facilitate healing.
- The Science of Silence: Giving the digestive system a “rest” is the fastest way to repair metabolic health.
- The Three-Step Protocol: 1. Time-Based Eating: An 18:6 fasting window (5 PM – 11 AM) to trigger fat-burning. 2. Zero Snacking: Allowing insulin to return to baseline levels between meals. 3. Fiber Sequencing: Eating fiber first to create a glucose buffer.
Bottom Line: Health is a fundamental human right and a cultural force. By mastering these three simple movements, we unlock the body’s innate ability to heal itself without external interference.
📰 The Core Philosophy: “The Body is Talking”
Gwen Addo reminds us that human beings are designed for vitality. Disease is often a signal—a conversation the body is trying to have with us about internal havoc. If the mind is powerful enough to create sickness through choice and stress, it is equally powerful enough to trigger the body’s innate healing mechanism.
⚡ The Three Steps Move: Reversing Insulin Resistance
To reverse insulin resistance “really fast,” the focus shifts from what we eat to how and when we eat.
| Step | Action | The Science |
| 1 | Time-Based Eating | Stop eating by 5:00 PM and fast until 11:00 AM. After 12 hours, the body switches to burning stored fat for energy, rapidly improving insulin sensitivity. |
| 2 | No Snacking | Insulin takes about 4 hours to return to baseline. By not snacking between meals, you allow your hormone levels to stabilize instead of keeping them perpetually spiked. |
| 3 | Fiber First | The Most Important Step. Start every meal with fiber. This creates a “buffer” that slows glucose absorption, preventing sharp insulin spikes. |
🌍 Spotlight: Gwen Addo
Visionary, Wellness Coach, & Movement-Builder
Gwen’s work through Hair Senta, HIBS-Africa, and Owusuwaa Weekly proves that health and beauty are not luxuries—they are fundamental human rights. By bridging the gap between cultural exchange and personal wellness, she is helping communities tune into their own healing power.
”Health is culture—and culture is the boundless force behind true growth.” — Gwen Addo
🔗 Stay Connected
Digital Gateway: assumptagh.live/
Release Date: Friday, 9th January, 2026
🎙️ THE DIALOGUE: NEW LIFE, GOOD HEALTH
Berla Mundi: Good morning, Gwen! It is such an absolute pleasure to be sitting here with you. You look radiant, and there is an energy in the air today that feels like a true “New Year” shift. How are you feeling?
Gwen Addo: Good morning, Berla! I am feeling incredibly grounded and grateful. It’s an honor to share this space with you. I’ve always admired your heart for the people, and I believe that when two people who care about community come together, magic happens. Thank you for having me.
Berla Mundi: The feeling is entirely mutual. Now, for our international readers joining us from across the globe—from Accra to London, New York to Johannesburg—allow us to introduce ourselves. I am Berla Mundi, a broadcast journalist and media personality from Ghana, dedicated to telling stories that shape our global narrative.
Sitting with me is the visionary Gwen Addo. Gwen is much more than a “certified entrepreneur.” She is a wellness coach, a food educator, and the movement-builder behind iconic brands like The Hair Senta and HIBS-Africa. Most importantly, she is the co-founder of Owusuwaa Weekly, and the guiding force behind this special edition of OHEMA Magazine.
Gwen, welcome to your own platform! We are diving into a theme that couldn’t be more urgent for 2026: “NEW LIFE, GOOD HEALTH.” Our focus today is a headline that everyone needs to read: “How We Can Reverse Insulin Resistance Really Fast.” Gwen, the floor is yours. Walk our worldwide audience through these “Three Steps” and tell us why you believe our body is a “miraculous machine” that we’ve simply forgotten how to listen to.
🌿 GWEN ADDO’S INSIGHT: THE SILENT CONVERSATION
Gwen Addo: Thank you, Berla. You know, I always start by telling people that every disease is the body talking to us. We weren’t created to be perpetually sick. Our bodies are designed to heal, to repair, and to thrive—but we interfere. We create internal havoc with our habits, and then we wonder why we feel “broken.”
When we talk about Insulin Resistance, we are talking about a state where our cells stop responding to the hormone that manages our energy. This leads to blood pressure issues, weight gain, and even cancer. But here is the good news: we can reverse this, and we can do it fast by following the Three Steps Move.
1. The Power of Time-Based Eating
We have to stop the 24/7 grazing. My first rule is: Stop eating by 5:00 PM. Don’t eat again until 11:00 AM the next day. Why? Because after 12 hours of fasting, the body does something miraculous—it switches from burning glucose to burning its own stored fat for energy. This “rest” period allows your insulin sensitivity to skyrocket.
2. The “No-Snacking” Discipline
We’ve been lied to about “small frequent meals.” Insulin takes about four hours to return to its baseline. If you snack every two hours, your insulin stays spiked all day. By eliminating snacks, you give your body the window it needs to lower insulin back to zero before your next meal.
3. The “Fiber First” Strategy
This is the most important step. Before you touch a carb or a protein, eat your fiber first. Think of fiber as a biological “fence.” It lines your gut and ensures that glucose is absorbed slowly into the bloodstream. This prevents the massive insulin spikes that cause the most damage.
🌍 THE INTERSECTION: CULTURE AS MEDICINE
Gwen Addo (continuing): Berla, what people must understand is that Health is Culture. In our heritage, we used to eat with the sun and move with the land. Somewhere along the line, we traded our cultural wisdom for convenience, and that’s where the “poverty of health” began.
Ignorance and suppressed emotions can make us just as sick as bad food. When you understand how your body works, you reclaim your power. We are redefining health and beauty not as luxuries for the wealthy, but as fundamental human rights. When we heal the individual through these simple steps, we begin to heal the entire community.
Berla Mundi: That is a profound perspective, Gwen. “The body talking to us.” It shifts the narrative from being a victim of a diagnosis to being an active participant in a recovery.
You mentioned something that really caught my ear—that poverty is sometimes caused by ignorance and “suppressed anger.” Many people think health is just about the gym or a salad, but you are linking our emotional state and our knowledge to our physical survival. How does that internal “noise” interfere with our body’s ability to heal?
Gwen Addo: It’s all connected, Berla. You see, the mind is the commander of the ship. If the mind is under constant stress, or if we are carrying suppressed anger, the body stays in a “fight or flight” mode. In that state, your cortisol is high, and high cortisol tells your body to dump more sugar into the blood, which keeps your insulin high!
So, you could be eating the “right” foods, but if your mind is in chaos, you are still creating internal havoc. This is why I say health is a fundamental right—because it requires the freedom of the mind.
Berla Mundi: It’s a total lifestyle overhaul! Let’s get back to those Three Steps because they feel so achievable for the average person. For someone reading this in a busy city, who is used to grabbing a late-night snack or a quick pastry for breakfast, how quickly will they see a change if they start this “Three Steps Move” today?
Gwen Addo: Honestly, Berla? Within 72 hours. The human body is incredibly forgiving if you just stop getting in its way.
- By Day 1: If you stop eating at 5:00 PM, your body starts clearing out excess glucose.
- By Day 2: Without the mid-morning snacks, your pancreas finally gets a “vacation.” It hasn’t had one in years!
- By Day 3: When you start your lunch with fiber—maybe some garden eggs, greens, or a fresh salad—before your main meal, you’ll notice you don’t have that “food coma” or energy crash in the afternoon.
Gwen Addo (continuing): This is how we reverse it really fast. It isn’t a secret; it’s biology. We are just bringing that knowledge back to the people. We are moving from a culture of “managing disease” to a culture of “mastering health.”
Berla Mundi: I love that—Mastering Health. It’s such a powerful message for the start of 2026. Gwen, as we wrap up this introductory dialogue for OHEMA Magazine, what is one final thought you want to leave with our readers at assumptagh.live?
Gwen Addo: I want everyone to know that your health is your most valuable business asset and your greatest cultural legacy. Don’t let ignorance steal your vitality. Follow the three steps: Time-Based Eating, No Snacking, and Fiber First. Do it consistently, and you will be amazed at the miracle you carry inside you.
Gwen Addo: Let me share with you a real-life experience of Akosua’s Journey, the “Three Steps Move.”.
🌟 THE TRANSFORMATION SPOTLIGHT: Akosua’s Story
“I thought I was just getting old—it turns out, I was just out of sync.”
For years, Akosua, a 42-year-old teacher and mother of three, felt like she was trapped in a body that wasn’t hers. Despite “eating healthy” and exercising when she could, she was constantly exhausted, struggling with stubborn weight around her midsection, and her doctor had just labeled her “pre-diabetic.”
“I was always hungry. I’d eat breakfast at 7 AM, snack at 10 AM, and by 3 PM I was so tired I needed coffee and a biscuit just to stay awake for my kids,” Akosua shares.
The Turning Point
Akosua joined the Owusuwaa Health community and committed to Gwen Addo’s Three Steps Move. Here is what happened:
Step 1: The 5 PM Sunset Rule
“The first two days were hard,” Akosua admits. “I was used to eating dinner at 8 PM. But by Day 4, something shifted. I woke up at 6 AM without an alarm, feeling light and refreshed for the first time in a decade.”
Step 2: Cutting the ‘grazing’
“I realized I was snacking out of boredom and habit, not hunger. By cutting out the mid-morning and mid-afternoon snacks, I stopped the ‘brain fog.’ My insulin finally had a chance to drop, and my body started using its own fat for fuel.”
Step 3: Fiber First
“This was the game-changer. I started every meal with a big portion of kontomire or a garden egg salad. I still ate my starch, but because I ate the fiber first, I didn’t get that ‘food coma’ afterward. My energy stayed steady all day.”
The Result-After just 21 days of consistency:
- Energy: Akosua no longer needs afternoon naps.
- Measurements: She lost 4 inches off her waistline.
- Medical Check-up: Her fasting blood sugar levels returned to the normal range.
- Gwen taught me that my body wasn’t failing me; I was just failing to give it the right instructions. Reversing my insulin resistance didn’t cost me a cedi—it just cost me a change in my routine.”
- Why Akosua’s Story Matters
- Akosua’s experience proves Gwen Addo’s point: The body is a miraculous machine. When you stop the internal havoc caused by constant eating and glucose spikes, the body repairs itself.
Berla Mundi: “Akosua’s story is so relatable. It’s not about expensive supplements; it’s about the power of the clock and the power of fiber.”
Gwen Addo: “Exactly, Berla. Akosua didn’t just lose weight; she gained a New Life. That is the heart of OHEMA Magazine.”
🚀 THE “NEW LIFE” 7-DAY CHALLENGE
Goal: Jumpstart your metabolic healing and master the “Three Steps Move.”
”Consistency is the bridge between the body you have and the health you deserve.” — Gwen Addo
| Day | Focus Area | Action Step | Done? |
| Day 1 | The Sunset Rule | Lock the kitchen at 5:00 PM. Drink only water or plain herbal tea until bed. | ☐ |
| Day 2 | The Fasting Window | Push your first meal to 11:00 AM. Notice your mental clarity increase. | ☐ |
| Day 3 | Snack Detox | Eat two satisfying meals today. No nuts, no fruit, no “quick bites” in between. | ☐ |
| Day 4 | Fiber Foundation | Before your 11 AM meal, eat a bowl of greens or fiber-rich local vegetables. | ☐ |
| Day 5 | Mindset Check | Identify one source of “suppressed anger.” Breathe, release, and choose healing. | ☐ |
| Day 6 | The Sequence | Order Matters: 1. Fiber ➔ 2. Protein/Fat ➔ 3. Carbs. Observe your energy levels. | ☐ |
| Day 7 | The Reflection | Check your bloating and energy. How does it feel to be a “Healing Machine?” | ☐ |
📝 3 Golden Rules for Your Plate:
- Water is your best friend: Stay hydrated during your fasting window to help flush out toxins.
- Fiber is your shield: Never let a carbohydrate enter your body without a “fiber guard” in front of it.
- Listen to the talk: If you feel tired after eating, your insulin spikes. Adjust your fiber intake for the next meal!
📢 Join the Movement
Don’t do this alone! Share your progress, your “Day 3” energy shifts, and your breakthroughs on our digital gateway.
🎙️ THE DIALOGUE: A CALL TO RESPONSIBILITY
Gwen Addo: (Nods solemnly) Berla, you’ve hit the nail on the head. It is actually quite embarrassing when you think about it. We spend decades in school learning mathematics, science, and history, but we are never taught how to eat, what to eat, or when to eat. We have been raised to treat food as a pastime or a comfort, rather than the literal fuel and medicine for our biological machine. We take our health for granted because we assume the body will just “cope.” But coping is not thriving.
Berla Mundi: It’s true. We often wait for a doctor’s report to change our lives, rather than taking charge ourselves.
Gwen Addo: Exactly. And we need to stop the “easy attitude” and replace it with radical responsibility. It is a tragedy that we have become a people who understand the price of everything but the value of our own internal organs. We spend money on funerals and parties, yet we claim we “don’t have time” to prep fiber-rich meals or follow a fasting window.
We must realize: Your health is your first responsibility. Not your doctor’s, not the government’s, and not your family’s. If you don’t make time for your wellness today, you will be forced to make time for your illness tomorrow.
🏛️ REWRITING THE CULTURAL SCRIPT
Gwen Addo (continuing): Our “eating abilities” are currently working against us. We eat late into the night, we snack constantly on processed sugars, and we ignore the local, fiber-rich foods our ancestors thrived on.
We need a new education. We need to teach our children:
- The Discipline of Timing: Food is not for 10 PM.
- The Wisdom of Selection: If it doesn’t have fiber, it’s a threat to your insulin.
- The Power of the Mind: Stop using food to “numb” your emotions.
Berla Mundi: It’s a wake-up call. We are essentially saying that to have a “New Life” in 2026, we have to grow up. We have to move past ignorance and take the wheel.
Gwen Addo: Precisely. Being “easy-going” shouldn’t mean being “lazy-living.” True freedom is having the discipline to keep your body in peak condition. That is the only way we can build a future that lasts.
📝 KEY TAKEAWAY FOR THE READER
The Truth Bomb: Ignorance is no longer an excuse. In 2026, failing to understand your own body is a choice. Reversing insulin resistance starts with the Three Steps Move, but it survives on Personal Responsibility.
This is a powerful way to close the article. By asking readers to take a pledge, you turn the information into a personal commitment to change.
Here is the Self-Responsibility Pledge, followed by the visual guide to Ghana’s local “Fiber Heroes.”
📜 THE “NEW LIFE” SELF-RESPONSIBILITY PLEDGE
Recite this aloud, then sign it in your heart (or on this page) to begin your journey.
”I recognize that my body is a miraculous machine, designed to heal and thrive. I acknowledge that my health is my primary responsibility and my greatest cultural asset.
From this day forward, I choose to stop the ‘easy attitude’ toward my well-being. I pledge to:
- Respect the Clock: I will honor my body’s need for rest by stopping my intake at 5:00 PM.
- Practice Discipline: I will stop the constant grazing and give my insulin the 4-hour break it deserves.
- Prioritize Fiber: I will protect my blood sugar by eating my fiber-rich local foods first at every meal.
I am not a victim of my habits; I am the master of my health. My ‘New Life’ starts now.”
🥗 YOUR GHANAIAN “FIBER HEROES”
Gwen Addo emphasizes that we don’t need expensive foreign “superfoods.” Our land is already blessed with everything we need to create that “fiber buffer” and reverse insulin resistance.
Eat these at the start of your meal:
it here are African-friendly, familiar fiber foods you can eat before your main meal, using ingredients commonly found across West, East, and Southern Africa.
African vegetables (very effective)
Garden eggs (raw or lightly boiled)
Kontomire / cocoyam leaves (light soup or steamed)
Okra (especially boiled or light okra soup) Bitter leaf (washed well)
Ayoyo / jute leaves
These are all Fiber foods
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The Soka Gakkai is a global community-based Buddhist organization that promotes peace, culture and education centered on respect for the dignity of life. Its members in 192 countries and territories study and put into practice the humanistic philosophy of Nichiren Buddhism.
Soka Gakkai members strive to actualize their inherent potential while contributing to their local communities and responding to the shared issues facing humankind.
The conviction that individual happiness and the realization of peace are inextricably linked is central to the Soka Gakkai, as is a commitment to dialogue and nonviolence. Subscribe to our channel: / sgivideosonline Visit our website: https://www.sokaglobal.org/ Like us on Facebook: / sgi.info Follow us on Instagram: / sgi.info Follow us on Twitter: / sgi_info
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In Ghana, the “mid-morning” period (around 10:00 AM) is the most critical time for a fuel boost. It is the bridge between a light breakfast and a late lunch.
Focusing on fiber-rich local foods like Garden Eggs, Guava, Kontomire, and White Beans isn’t just a healthy choice—it’s a productivity hack. Here is how to advertise these nutritional powerhouses.
🇬🇭 The Ghanaian Power-Four: Mid-Morning Edition
Fuel your day the local way.
1. The Garden Egg (The “Crunchy” Companion)
Forget processed chips. The Garden Egg is nature’s ultimate mid-morning snack.
- The Benefit: High in fiber and potassium, it aids digestion and keeps your heart happy.
- Snack Tip: Keep a few washed garden eggs in your bag for a quick, crunchy bite that curbs hunger without the calories.
2. Guava (The Vitamin C King)
Did you know a single Guava has nearly double the Vitamin C of an orange?
- The Benefit: It’s a massive immune booster. Its high fiber content ensures a slow release of energy, preventing that 11:00 AM “sugar crash.”
- Snack Tip: Slice it up with a pinch of salt or enjoy it whole for a refreshing tropical lift.
3. Kontomire (The Green Energy)
Usually reserved for stews, cocoyam leaves (Kontomire) are the ultimate “brain food” for the office.
- The Benefit: Packed with Iron and Vitamin A. It fights fatigue and keeps your eyes sharp for those long screen hours.
- Snack Tip: Try a “Kontomire Smoothie” or a light mid-morning Palava Sauce wrap for a nutrient-dense mini-meal.
4. White Beans (The Protein Anchor)
White beans are the kings of satiety.
- The Benefit: They are loaded with “resistant starch” and protein. This combination keeps you feeling full until late afternoon, making them perfect for weight management.
- Snack Tip: A small portion of “Gobɛ” (without the heavy oil) or a bean salad with onions and peppers is the perfect mid-day fuel.
💡 Why Fiber for Mid-Morning?
“Eat Local, Stay Vital.” > Your body deserves the best of Ghana’s soil. Why settle for imported snacks when the secret to wellness is growing in our own backyard?
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