10 Daily Habits to Reverse Insulin Resistance (Episode 3)

[@HealthCoachKait]

Listen on Spotify 🎧 (and leave a review if you have a spare minute 😇) podcasters.spotify.com/pod/show/health-coach-kait/episodes/10-Daily-Habits-to-Reverse-Insulin-Resistance-e2mictu Timestamps 0:00 Intro 2:12 #1 Morning electrolytes and apple cider vinegar 5:42 #2 Morning walk 8:15 #3 Delay caffeine 9:13 #4 30g of protein at first meal 12:11 #5 Supplement vitamin D3, iodine and magnesium 14:28 #6 Healthy snacks on hand 16:01 #7 Start your meals with protein and fibre 18:02 #8 Get additional movement 18:09 #9 Finish eating 3 hours before bed 21:49 #10 Have a wind-down routine

[@jimmymalone3494]

Thank you.

[@CherylAshley-th8sb]

I just found your channel. My question what of you work over nights or work until 9p

[@abundanthouseplants]

Is your podcast available on apple podcasts or overcast? I wasn’t able to find it when I searched.

[@OTatime]

You are so right. I reversed my pre-diabetes and NAFLD within a year. My HbA1c dropped from 6.4 to 5.1. I got a new job which required me to walk 10K-20K steps per shift. I dropped lunch for 2MAD. Did Keto for six months and settled into the Mediterranean diet for the rest of my life. I have lost 90 pounds and kept it off. My commuter drink in the morning is apple cider vinegar, lemon, monk fruit sweeter and water. At work, I drink an electrolyte beverage of my design: Water with a quarter tablespoon of Morton’s Lite Salt…which contains potassium and sodium. I get magnesium and calcium from my diet and supplements.

[@mathilde4475]

did you gain weight going from keto to reintroducing carbs with the med diet?

[@OTatime]

@@mathilde4475 No

[@OTatime]

@@mathilde4475 No. I also did not go back to eating ultra processed foods. I came to realize that when eating - whether on keto or Mediterranean - nutritionally dense foods and calorically dense foods are choices. You can get fat on the keto diet. The keto recipes on KZbin have calories…some more than others. You can’t eat them ad libitum. You can also get fat if you take three shots of EVOO three times a day. If you sit on the couch seven days a week for ten hours a day, it is as at least as big a health risk as how much you eat. That’s what I learned.

[@mathilde4475]

@@OTatime okay, thank you for your answer ☺️

[@wellnesssecrets2014]

Excellent

[@jcr-studios]

I can’t help but to correct you on one thing. Insulin resistance isn’t at all necessarily due to poor lifestyle choices. Mine has resulted from hormonal changes/perimenopause and menopause. It was like an overnight switch from my normal maintenance, eating healthy daily exercise lifestyle to significant weight change and anxiety.

[@SuperPreet2011]

Totally agree with you, I eat healthy and walk now that I am in my menopause, I am insulin resistance. Try to get out of it but not sure I can.

[@limbo232]

It could be lifestyle due to high stress = high cortisol.

[@kaiulanisallas9005]

I feel the same. 😢

[@RacerX1971]

Yep...you can also get diabetes cuz of pregnancy, inheriting it..

[@katiedemski2419]

Yeah… saying it’s a diet/lifestyle issue is kind of dismissive imo. All of the PCOS girlies with IR…😅

[@rajivkotwal]

I’m around 2 weeks into the insulin reversal effort. I started with a reading of 6.8 hba1c and since then have brought a plain glucose meter and then a CGM which I basically use to fine tune what I eat that will not give me a blood glucose spike! It’s interesting and makes me watch and learn from many helpful videos. I am lucky I came across this video. It’s immensely contextual to the science of insulin resistance while at the same time explaining the science behind it in a language that all can understand! I thank you for taking the time out to explain all through the discourse, because it helps a ton! Thank you!

[@shadowshadow2485]

Sorry for a stupid comment , I'm 70 years old , you're advice very very helpful , now stupid comment , I notice your fingers , you might want to consider taking piano or violin lessons , your hands & fingers are perfect for the violin , I know this is crazy but true , thank you , moe

[@Fitnessandfreak]

Soo true. Delaying caffeine can make such a huge difference. You explained tis very well. Loved it

[@sierrafrost1222]

Your tips are great because they are so simple. I would add for people who have chronic illness that a dysfunction in the lymph system has been shown to cause insulin resistance. That is not something that will be fixed just with lifestyle changes. This is very common for people, especially women, who have POTS or connective tissue diseases, or long covid or ME/CFS. Also commonly co-occurring is mast cell activation syndrome. If you are one of those people watching this, me too! Just don’t do any of the citrus, including in magnesium drinks and supplements. Check out eating low or no histamine and follow the tips within that diet. Manual lymph massage will be super helpful, too!

[@mikecorvasce7074]

Your personality is amazing, so positive

[@Philipk65]

Some great tips there Kait. Really like this format as well as your regular videos.

[@mrlafayette1964]

You do a great job Kait. I never even considered Iodine to be a problem but it's up there with potassium and magnesium deficiencies.

[@lethastrothers2719]

I'm glad i found this resource and can't wait to start implementing some of the 'hacks'. Questions: why the push on extra electrolytes lately? How would I know if I'm electrolytes deficient? Too many electrolytes aren't good either, yes? If blood pressure is already elevated, won't all the sodium make it worse? And finally, don't I get iodine from table salt? Thanks!!

[@brentkindle6058]

Friends Kate knows what she's talking about, listen to her

[@rockystein1977]

Hmm. Caffeine may be a tough one but I’ll give it a go!! Thank you Kate!!

[@Frisky0563]

I have added the apple cider vinegar it helps on my monitor. When I wake up and arrive at work, it's still dark outside. I try to walk at 8am during a break outside. Thanks for the video

[@neysarodriguez9622]

Yesssssss, sleep video 👍🏻❤

[@ericacrider2825]

Love the podcast! Thank you @HealthCoachKait

[@HealthCoachKait]

🥰🥰

[@gfunkehauser502]

this is just fantastic stuff. it's been so helpful

[@blankslate8912]

Sometimes having a fan going, like background noise, seems to work in helping to fall asleep.

[@shantellestewart6802]

Off topic but I love the decor 😍

[@HealthCoachKait]

Thank you! 🥰

[@nitika008]

Hi Kait. loved the content! what about incorporating Greek yoghurt with some berries as a snack?

[@HealthCoachKait]

Yes!

[@rajeshtanwar2445]

Objective, scientific and useful knowledge 🎉❤🎉❤

[@Joemil271]

I love apple cider vinegar with lemon, like lemonade a with a kick

[@HealthCoachKait]

👏👏

[@jetstreamx15]

Good informative episode...I sometimes watch twice too get ..or absorb the info more

[@jimmymalone3494]

Thank you Kait for sharing this with us.and have a great day.

[@tweety2147]

Made an electrolyte apple cider vinegar concoction this morning with sparkling water. Thank you for the tips !

[@KateInSaltLake]

If you do a pod on sleep, include day sleepers. Thanks.

[@Rosielu-c5g]

Yeah sometimes it's hard to know how to apply some principles that are healthy while working nights.

[@georgettaavila7398]

This is a great video. It answers so many questions and it's all doable. Thank you

[@yvesmorency4382]

Wow... this is excellent stuff, coach Kait. Good information and clarity as a lot of people deals with insulin resistance. Thanks

[@mamaliz63melendez19]

I just saw your video on lower the HBA1C. I just found out that mine is 8.0. and I started freaking out. I'm 60 years old and I need to find out ways to get better. Your video was so informative. Thank you. I'm going to try the apple cider vinegar and the fasting you suggested. Thank you ❤

[@HealthCoachKait]

You've got this ❤️

[@NewEarthFamilySincereCrew]

thanks Kait! i have recently been putting an acv splash in a hot herbal tea in am. i love electrolytes sometimes but the sugar uggh. i think i found one in US but it's pretty pricey so i will have to save up and try to get that investment integrating that soon too and let the fav propel one go that i enjoy!

[@Norai80]

Hi Kate. Thank you for the information. Very helpful. Instead of buying electrolytes, can lemons and salt be added to the water?

[@MB-uy5kh]

I make my electrolyte water drink using Redman’s mineral salts. Regular table salt is not a good choice. Do a KZbin search on “regular salt”.

[@charlesbale8376]

Very helpful, thank you.

[@ellewin5289]

What a winner you are. Plain. Simple. No bells and whistles. Credible. Respected. I hope you get whatever it is you want from this channel. I've watched 1000s of videos and this little no frills nugget you posted here is chock full of nutrients. Sweet. No pun intended. 😊

[@CherylAshley-th8sb]

I AGREE. I ❤ WHEN THEY GIVE THE INFORMATION RIGHT UP FRONT❤

[@surfinwaves4769]

Thanks great info! What about decaf coffee? Is that OK first thing in the morning. I’m intermittent fasting in the morning and bitter, black decaf coffee seems to help. But …. Is it causing other problems?

[@hoboonwheels9289]

I have a string of lights on a timer and avoid lights in my house unless I'm doing housework.

[@helly8800]

Hi Kait. Thanks for your videos. I do like them and I follow a lot of your advice. 11:49 here where I live, 100g of oats has 14g of protein and are high om fibers... Cheers :)

[@carolinarose5245]

Thank you for the info !! This is very helpful 🩷

[@angelicacarrillo9784]

Amazing information 🎉🎉🎉🎉 thank you❤❤❤❤❤

[@HealthCoachKait]

❤️❤️

[@victorialg1270]

Best series. TY

[@sherylmarshall1444]

What about my electrolytes in my food! I eat a full Avacado per day, take a magnesium supplement at night, eat one banana, apple, one kiwi per day, drink goats milk, eat cheese so get calcium and phosphorus etc

[@terrilloyd3691]

Good question.🧐

[@lisae.3325]

Thank you so much for your tips. You are amazing.

[@glenwest1911]

Outstanding video and topic

[@tedmartinus3878]

Love these chats 😘

[@carlshoemaker5590]

great video, thank you. I'll be taking notes.

[@HealthCoachKait]

❤️❤️

[@DeonGamble-fx5xe]

Thank you really good video

[@jeanpaultongeren125]

caffeine suppresses hunger too. I dont take it everyday however, around each day.

[@beverleyreid8258]

Thanks so much for this info😊

[@calvincollier8]

Thanks Kaiti! ❤

[@indrapillay4201]

Thank you for the info.. I am diabetic

[@HealthCoachKait]

❤️❤️

[@tiashields1697]

I must have missed the good carbs like veggies. Are we not to have a lot of them? Is that what is being said?

[@naianasfarrjkh]

Thank you alot

[@enyceofnyc]

Thanks. Question. Do sugary treats increase sugar cravings days later? I rarely have sugary treats with dinner, but feel like my cravings get stronger the next day when I do. Is this common?

[@patsydoiron647]

Wondering the same thing

[@FlowersHereGrow]

My anecdotal experience is yes -- either because I'm biologically having the craving or out of emotion/psycologically. Probably a bit of both.

[@MarthaGarvey-i7s]

Great info. Thanks!

[@briellegranger3887]

FYI *eating fiber before meal/beginning of meal coats the beginning of the small intestine so you are slower to absorb glucose into your bloodstream!

[@Paz66]

Excellent video

[@HealthCoachKait]

❤️❤️

[@flipgen5113]

Great info Kate. Thank you. Out of topic.... what do you think of macademia nuts? (Thought came after you mentioned brazil nuts😅)

[@HealthCoachKait]

They are great in general! I mention Brazil nuts specifically because they are very high in selenium, unlike any other nut

[@magsrankin6166]

​​​​@@HealthCoachKait Kait, thanks for the helpful round-up of daily practices to reduce and, in time, reverse insulin resistance. Good mention of Brazils for selenium (particularly for those of us consuming plant-based foods grown in depleted soils, or from soil that doesn't/didn't contain selenium in the first place, as in much of New Zealand). Two a day, great, yes. For those who, at this stage of the video, wonder why two only, or specifically not more than two on a daily basis, a mention of the potential for toxicity would help as some listeners may go 'more's better', without realising the need to carefully limit their consumption. Thanks

[@serenasherrett7795]

Great info thank you - the link for the iodine wouldn’t work tho

[@dannelson3009]

Oh yeah what is it good morning magnesium for morning , I take magnesium citrate at night

[@tonioliver4404]

Dr berg brakes all magnesium down and Amazon sales all 5

[@monicagordon602]

How does someone with bad acid reflux drink something that will burn their throat? I wish I could do the acv.

[@stacey0414]

Buy capsules, have one just before you eat carbohydrates. Or dilute the ACV with 150 mls water. Don't ever drink it straight. Lowering carbs and not having too much fat, spicy food, sugar, lowering intake of gluten (cut out as much as possible if you can) will help with acid reflux. It greatly assisted me. Carbonated drinks can cause reflux too. Try best sticking to water and tea. Limiting caffeine; decaf is better. Don't chew gum on empty stomach. Be careful with salt intake as it can lead to dehyration and higher acid and water retention so food staying in gut longer than it should. Sip water, not gulp, and make sure do have some salt still; maybe get lo salt that includes potassium in it. Eat foods for microbiome as bad gut causes acid tummy. Eat greens with any meat/whatever protein you have. Spinach has higher oxilates though gently cooked, you have minerals and fibre beneficial for gut (including zinc and potassium) and aids decrease of acid. If you have acid alot and at certain times, you may have a hiatus hernia (HH). Lots of belching, or prone to food or drink rising back up when you bend down then you may have a HH. Like said in this video, look to eat no later than 3 or 4 hours before you sleep to enable digestion before you lie down to sleep. Drink plenty of water, though not too much when eating or just after eating. Lower; manage stress as much as possible. Add breathing exercises into your day. Try intermittent fasting ( IF) which is time restricted and not food restricted eating to help you start off day with food best for your reflux and make high protein savoury food your first meal of day. This helps cut craving for carbohydrates and starts you off on the day without insulin spikes. Avocado and egg, wilted spinach one of best starter meals to keep you full and not spike insulin. Have any sweet treat in small portion straight at the end of eating. Try getting used to 70% cocoa chocolate or as close to as possible. Higher magnesium. Like said in video, that mineral helps with insulin resistance. Any level of insulin resistance, I believe adds to reflux issues Hope this helps.

[@monicagordon602]

@@stacey0414 Thank you!!

[@bugmanmech]

Like the video great things to do everyday to help IR. Talked about protein helping with satiety but that also comes from the fat consumption? Seems the protein by could from non meat sources that wouldn't fit the scenario.

[@jetstreamx15]

I can eat 4 or 5 eggs myself easily and bacon....I tell people all the time it is pure nonsense that bacon is bad or eggs..as they go on their high sugar energy drinks....

[@kaiulanisallas9005]

Bacon over energy drinks everyday 🎉

[@craig6580]

I use Celtic sea salt for my electrolytes

[@judysheen1965]

Is STUR electrolyte water flavouring ok to use?

[@robynsettlemyer4858]

Do you have a link for your electrolyte suggestion?

[@HealthCoachKait]

hckait.com/sodiielectrolytes ❤️

[@jetstreamx15]

The pod casts are awsome...get a Mic stand your arm has to be sore/tired

[@susiecassens879]

I am on T3 & T4 for my hypothyroidism. Can I still take the iodine supplement?

[@dixieman2864]

Another outstanding and very informative video. Thank you.

[@tracyh8998]

If I limit light after sunset I would have to have no lights after 4:30 pm in the winter. Can it be like 2 hours before bedtime?

[@julieatkins2946]

❤thank you! Good helpful video. I’m T2.

[@earthangel2590]

What kind of magnesium?

[@adventuresblissconnection4198]

Valuable

[@TheBaitShopGuy]

I like her hair with blonde in it

[@mohammadbashir7493]

Wonderful!

[@debbiel2098]

The first time I tried ACV I thought my insides were on fire. I begged my Husband to take me to Urgent Care. There is no way this practice can be healthy.

[@osaniss]

Did you dilute it, a lot?

[@davidholloway1817]

According to Prof Robert Lustig, fibre is extremely important as it feeds your micro biome!

[@ChrisGroggyCreaser]

Thanks for telling us!!... :)

[@HealthCoachKait]

🥰🥰

[@Fazzz101]

What can you do for electrolytes if you have high blood pressure and dr says low salt?

[@ImCarnivoreRich]

All the links are broken. Can you please update them?

[@olhemi1]

Great job!! 😎☕👍

[@HealthCoachKait]

Thanks Steve! 😃

[@machah.8084]

can we just add electrolytes by adding salt to the water? like our normal salt / himalayan salt?

[@ed6954]

Hilarious I got 2 commercials for Jardiance for type 2 diabetes during the video. “Side effects may include increased risk of lower limb loss.” Um, no thanks! I’ll just watch this video and take responsibility for my own health Big Pharma 🙄

[@tamtai5824]

Hi Kait, thanks for this! One question does the time of morning walk matter? And does it matter if its before or after breakfast?

[@HealthCoachKait]

The closer to sunrise, the better. But if you can only get it in after breakfast that’s ok. That will still be helpful!

[@tamtai5824]

@@HealthCoachKait thanks for your response. After breakfast it is then 😉

[@ellewin5289]

What if the early morning walk is with the dog for 20mins only Kate. Like 2000streps worth

[@HealthCoachKait]

@@ellewin5289 yes, that's great! 15 minutes minimum 🙂

[@clairelaskey5592]

How to reverse insulin resistance when now prediabetic from genetic PCOS and severe Hashimoto hypothyroidism with no thyroid gland due to Hashimoto atrophy ??

[@anthonywilson8998]

This assumes many things that are not evident or known to ordinary people. More examples and. Identifying would help .

[@Veganbutchershop]

You got me curious, have you as young as you are ever had type 2 diabetes? If not why did you become so interested in it?

[@HealthCoachKait]

Haha I think you might think I am younger than I am! 🤭 But no, I have not had diabetes personally. In my teens and early 20s I was overweight and got interested in low carb diets. From there I realised the benefits they had for those with insulin resistance/diabetes (which is most people). I talk about my story more in my first podcast episode!

[@andrewbueller5894]

Never gonna happen. Vinegar is nasty! I add lemon juice and pink salt to my water.

[@KatiePowerful]

Thank you

[@HealthCoachKait]

❤️❤️

[@jamiewhelan31]

Is sea salt on its own in water ok with acv ?

[@HealthCoachKait]

Yes!

[@jamiewhelan31]

@@HealthCoachKait brilliant thankyou.

[@jdlofland]

The link for the iodine you use isn’t working.

[@lafem2122]

Brazil Nuts have a good deal of magnesium

[@juner700]

Some of the links to products aren’t working.

[@HealthCoachKait]

Which ones? They all work for me 🤔

[@angelalewis6706]

Use celtic salt

[@janismurray2454]

How much magnesium?

[@d.wright3581]

Can I just add a healthy pinch of Celtic sea salt for my electrolytes ?

[@cynthiaericson6978]

yes and regular table salt has iodine. you can use a pinch of regular table salt.

[@HealthCoachKait]

Don’t rely on table salt for iodine. There is only a minimal amount.

[@hc6747]

​I use Celtic Sea Salt with water in the morning and then take a liquid iodine supplement later in the day with some Brazil nuts.

[@hc6747]

​@@cynthiaericson6978Regular table salt is very processed, and like Kait said, it has minimal amounts of iodine.

[@donnaherring2355]

The Whoop link same result

[@rhonda.m]

Where can you get Carnivore snax in Australia?

[@KellBelle65]

Morning walk is unattainable for so many. People DO work and usually are on morning commutes before sunrise.

[@kaiulanisallas9005]

So true!!!

[@kaiulanisallas9005]

And even not great areas to walk outside in

[@luiskaj2434]

Walk to work, even if that means parking further from your workplace or getting off one or two bus stops from your workplace

[@Soneelicious]

Walk on the spot your fitness watch will count it as steps and you can lose weight by doing that

[@KellBelle65]

My commute is a minimum of 1 hr to the office. There are no parking spots "away" from the building. You can try giving advice but it doesn't work for everyone.

[@barbaraproscia3275]

Your links to D3 and magnesium are not working.

[@felicityclark7070]

Fibre is needed forgot health because bacteria feed on the fibre and make butyrate which actually helps to heal any tares in the gut. We need healthy bacteria!

[@sherylmarshall1444]

Sun every morning 😅 I live in Scotland is only sunny 2 days a year 😢 what can I do

[@osaniss]

I think the light in general helps. Same here in Sweden now during winter lol