5 Insulin Resistance & Diabetes Diet Tips to Lower Blood Sugar

If you have insulin resistance, prediabetes, or diabetes and are looking for the best diet to lower your blood sugar, this episode is for you.
You’ll learn 5 diabetes diet tips to lower blood sugar and insulin to prevent, reduce, or eliminate blood sugar lowering medications.
*Don’t forget to SUBSCRIBE to this channel for more health tips.*
// T I M E S T A M P S
[0:00] Topic Intro
[3:39] Insulin Resistance & Diabetes Diet Tip #1: Eat whole, unprocessed foods.
[4:37] Insulin Resistance & Diabetes Diet Tip #2 - Eat more whole food fiber.
[10:35] Insulin Resistance & Diabetes Diet Tip #3 - Reduce fructose.
[17:00] Insulin Resistance & Diabetes Diet Tip #3 - Reduce these 5 ingredients…
[20:29] Insulin Resistance & Diabetes Diet Tip #5 - Reduce total start and sugar, increase protein, fat, and whole-food fiber.
// R E S O U R C E S
🌟Insulin Resistance Diet Starter Course - Learn what to eat and why to lose weight with insulin resistance - www.zivli.com/Insulin-Resista...
Free Low Insulin Food Guide | What to Eat to Lower Insulin, Burn Fat, & Build Muscle - www.zivli.com/ultimatefoodgui...
Test Your Insulin at Home | www.zivli.com/testing?el=YT
Free Master Your Macros Training Videos - www.zivli.com/macros?el=YT
👉 Join Zivli - Personalized online course and coaching program to reverse insulin resistance, lose weight, and prevent disease. - www.zivli.com/join?el=YT
HLTH Code Meal Replacement Shakes - gethlth.com/?rfsn=5986322.ea9… Use the coupon code ZIVLI for 15% off your first order!
Corresponding Blog Post - www.zivli.com/blog/Intermitte...
// V I D E O S
Interview - How to Reverse Insulin Resistance with Dr. Ben Bikman, Author of Why We Get Sick • HOW TO REVERSE INSULIN...
Lower Blood Sugar & Reverse Prediabetes Playlist - • Lower Blood Sugar & Re...
Low Carb & Sugar Lifestyle Playlist - • Low Sugar and Carb Die...
// F O L L O W
▸ website | www.zivli.com/
▸ email | [e-mail]
▸ apple podcasts | podcasts.apple.com/us/podcast...
▸ instagram & TikTok | @drmorgannolte
// D I S C L A I M E R
Dr. Morgan Nolte is a doctor of physical therapy and a board-certified clinical specialist in geriatric physical therapy. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Nolte and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Zivli, LLC and Morgan Nolte, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.
#prediabetesdiet #insulinresistancediet #insulinresistance #diabetesdiet

[@drmorgannolte]

Thanks for watching! To take our Insulin Resistance Diet Starter Course to learn what to eat and why to lose weight with insulin resistance, go to www.zivli.com/Insulin-Resistance-Diet-Starter-Course.

[@joanneclark8256]

Isn't fasting causing cortisol spikes?? And with that raising insulin if don't eat breakfast???? I have fatty liver and ocos and now menopause

[@sylviaking8866]

The biggest problem is that doctors do not detect insulin resistance early. I have never ever had my insulin levels checked. You can have normal blood sugars but have hyperinsulinemia (very high insulin levels) and the doctor won't pick this up until it is too late. There are knowledge gaps so profound at this point it is medical negligence (Dr. Robert Lustig literally says this himself.) Professor Bikman at BYU gave a very good way for people to check themselves when their doctors do not do the correct tests when they should. Take a recent lipid /cholesterol test. Take your triglyceride number and divide it by your HDL number. If your answer is over 1.5 that is one of the best predictors of insulin resistance. Seed oils also cause insulin resistance. American food that is prepackaged or from eating out is loaded with soy oil. India now uses more soy oil than America. They used to use ghee. According to Prof. Bikman their diabetes rates have skyrocketed due to this.

[@GeorgeAllanPortraits]

that is true BUT we now have DR's that do understand the insulin warning lights.. check DR. Robert Lustig, DR. Mark Hyman DR Biklam and Levels podcast , ditch the traditional DR's for this issue them them treat a broken leg

[@mimio008]

At this point I've completely lost confidence in anyone who wears a white coat. I know there are some who care about curing people, or even better keeping them healthy. Unfortunately those that I met so far very visibly only cared about their bottom line. 😢

[@wilsont1010]

99% of family doctors are ignoring insulin resistance, they have been sleeping in their jobs while killing their patients silently for the last 100 years. This is strange, China is already testing fasting insulin. What happened to the doctors?

[@wilsont1010]

99% of family doctors are ignoring insulin resistance, they have been sleeping in their jobs while killing their patients silently for the last 100 years. This is strange, China is already testing fasting insulin. What happened to the doctors?

[@wilsont1010]

99% of family doctors are ignoring insulin resistance, they have been sleeping in their jobs while killing their patients silently for the last 100 years.

[@sylviaking8866]

Dr. Bikman has a wealth of knowledge to share. One of my favorites.

[@penniroyal4398]

I just walk my diabetes off literally. I walk 2-5 miles a day. I walk 3- 4 times a day. The bonus is I use my walking to think clearly, as my main form of exercise and my legs are really strong. One part of diabetes is the brain fog that is prevalent. I feel better and my anxiety and stress is better under control. I am 63 5’2” and weigh 100lbs. It’s a real commitment to walk so much and usually once I day I ask myself why do I do it? But then I remind myself I deserve to take really good care of myself, cause I have people I love and love me too. I do it for them.

[@sorrykay3450]

Wow. This is the first comment I've seen in a health video which is almost entirely analogous to my own situation except I'm 56. But I walk only once a day a couple of miles, sometimes more, depending on the heat - I think more clearly too walking. At home I am often on my feet but maybe I'm not getting enough exercise. I've probably been prediabetic for decades and it was only about 4 years ago that it became full-blown diabetes. Obviously, much weight loss wasn't a solution at a 100Ibs ( same height as you), I just ate healthier and kept the carbs in check. Extreme tiredness and brainfog keeps recurring. I've resolved a recent episode with more exercise and diet but now after what you say perhaps I'm being too tame with exercise. I'd love to hear more from you as there is not much information about for low- weight diabetics and perhaps we can pool tips.

[@kristenearl5971]

Great video summarizing a very comprehensive topic with concise, actionable steps and guidelines to follow. Just subscribed! Thanks from one PT to another :)

[@drmorgannolte]

I love connecting with fellow PTs! Thanks so much for subscribing. I'm glad you found in helpful and (depending on your practice setting) it can be a resource for your colleagues and patients.

[@tramhuynh6476]

Your explanations are informative and to the point that help me understand. Thank you.💝

[@drmorgannolte]

Thanks for watching and commenting, we hope you found this video helpful! Be sure to subscribe to this channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@clintsteed2434]

Great information! And so much information in one video.

[@drmorgannolte]

Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. Also, be sure to subscribe to this channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@jakesyaseen8494]

Thank you for sharing this knowledge ❤️ from Johannesburg South Africa 👍💕

[@drmorgannolte]

Wonderful, glad it's reaching you across the world!

[@cmorrison5466]

Loved the "Good, Better, Best" example! I've been trying to teach my young adult son to make better food choices and STILL enjoy his food. I will definitely add the "Good, Better, Best" mantra to our diet decisions. This seems like a more workable model for him.

[@drmorgannolte]

Good to hear! I also like what our pediatrician says in that unhealthy food is "sometimes" food. That seems to be working well with my 4 year old, but I know your son is older :)

[@Magjes]

Thanks stay safe and warm that's why i wear extra layers now like a jacket to stay warm. Good to learn about blood sugar control from this video important stuff.

[@drmorgannolte]

Thanks for watching and commenting, we hope you found this video helpful! Be sure to subscribe to this channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@rajeshtanwar2445]

Dr Morgan Zilvi thank you so much for sharing this insightful and valuable analysis covering various aspects of diabetes management and reducing insulin resistance by consuming real foods 🎉❤🎉❤

[@drmorgannolte]

Thank you for watching and for your positive feedback! We're glad you found the video informative. Be sure to subscribe to this channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA. If you have any questions or suggestions for future content, feel free to email us at [e-mail]

[@diannalocke997]

A big THANK YOU for making this video! You have explained what I need to be doing! Thank You

[@drmorgannolte]

So glad you found this helpful, Dianna!

[@diannalocke997]

@@drmorgannolte You have opened my eyes to why I could not lose weight.

[@drmorgannolte]

@@diannalocke997 Thanks, I'm glad you're gaining hope from the content.

[@lenny108]

Since more and more children and young people are now getting diabetes like an epidemic, it doesn't look like a bad diet but rather an environmental toxin such as glyphosate, which is increasingly found in food. Virtually all Americans have pre-diabetes. Diabetes is unknown among African tribes that live directly from nature.

[@alysonwitt9662]

Awesome information

[@drmorgannolte]

I hope you found this video helpful! Thanks for watching and be sure to subscribe because we have lots of great content on insulin resistance and weight loss coming out in the next few months.

[@letstalkdiabeteswithA]

Great info Good work

[@drmorgannolte]

Thanks for watching and commenting, we hope you found this video helpful! Be sure to subscribe to this channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@sarahfudge2019]

Dr. Nolte, thank you so , Much for your wonderfully informative videos. I usually listen more than once to absorb the information. I am pre-diabetic and currently practicing intermittent fasting with an 18/6 fasting window. This seems to be working well for me, but I’m wondering the best way to get 90 g of protein per day since I am not eating three meals and try not to snack between my two meals. Your suggestions would be appreciated. Thank you so much.

[@joanneclark8256]

Heard lots protein also raised sugar

[@bugmanmech]

Does one eat fiber first and not worry about carbs/sugar? Lot of the high fiber food talked about have high sugar/carb content.

[@brodie9824]

I would love to see what a typical day of eating looks like for you. Also very confused about what style of eating is best due to kidney function imbalance and high triglycerides.

[@drmorgannolte]

Hi Brodie, if you want to see that, you can email [e-mail] and I'll send you a sample meal plan that I provide to our Zivli members.

[@christophergray9227]

Dr Jason Fung has a new video about reversing diabetes that includes info on your question. In short, high triglycerides are probably due to insulin resistance. They are made from excess sugar that is overflowing from your cells. Losing weight and reducing you sugar intake, as Dr Nolte explained in this video, help with that. Water fasting is a quicker method, but not as easy to do.

[@drmorgannolte]

And yes, as Christopher stated below, the high triglycerides are due to high sugar so the best way to reduce those is to lower sugar. I advocate for small, sustainable changes that really stick vs going on a diet that may be unsustainable for you.

[@brodie9824]

Thank you for your reply.

[@kp1991]

Wow. Learnt a lot ! Thanks. Does monk fruit sweetener create the same effect as artificial sweeteners?

[@SpiritsOfAnotherDay]

Given that “trigger” affect - it would; over use of the word unhealthy/balance is super-key. Peace.

[@christophergray9227]

Great info in a concise format. I would add one thing...each person needs to understand their food sensitivities. I have Oral Allergy Syndrome (ragweed and birch), so I avoid the foods that cause me inflammation due to this. But there are other foods and spices the seem to cause me inflammation as well. Learn what foods cause you inflammation and avoid them. Signs of inflammation that I look for is excessive weight gain after eating a food, itching in my mouth, swelling or excess phlegm in my throat, itchy patches of skin, or puffiness under my eyes. Inflammation from food is short lived. It lasts 3 to 5 days, after you stop eating the offending food. For instance, I seem to have a sensitivity to multiple ingredients in pumpkin spices and in pumpkin puree. This causes me to gain 3 to 5 pounds after eating pumpkin bread. That excess weight comes off quickly after not eating the pumpkin bread for 3 days.

[@drmorgannolte]

Thank you and excellent addition!

[@lyndawallace8741]

I can only speak for myself but when I eat fruit it does raise my blood sugar significantly. Also sweet potato and any grains or any bread. I've heard this information before about fruit not spiking blood sugar mainly from vegan websites. However in my case fruit does spike my blood and I feel very dizzy so I never eat it. Occasional berries only lemon or lime juice.

[@drmorgannolte]

Many fruits will still increase blood glucose. That's why we recommend sticking with the lower sugar ones, but you're right in that each person will tolerate foods differently.

[@sylviaking8866]

Yes, that is why it is important to evaluate your carb tolerance. You and many others will have to stick to the berries, lemons and avocado type fruit. I don't eat high starch veg such as sweet potato or bread, grain and oatmeal. (which actually has quite a high insulin index). I do find I can get away with a little roasted butternut squash, which I love. If one is serious about getting insulin down and reducing insulin resistance those should be avoided. It is all about the insulin. Watching your total carb per meal and per day is vital. Good luck.

[@carolecoffman4276]

When my sugar rises quickly I get dizzy and unsteady on my feet.. Even taking insulin for carbs, my blood sugar will still rise too high.. Very frustrating..

[@lyndawallace8741]

@@carolecoffman4276 hi Carol, when I started on low carb my sugar was very high in the morning for around 3 months. However as I stayed on the low carb diet, those figures went down. Now in the morning , my sugar reading is normal or just above. Just keep to the diet and your pancreas will recover. It's about healing and giving your pancreas a rest.i am 67 and I am amazed at results at my age. ♥️🙏

[@carolecoffman4276]

@@lyndawallace8741 thank you for the encouragement!

[@maryfarrugia3164]

A very good informative video however it has a lot of technical words and not everyone fully understands it. I would like to understand the term 'insulin resistance ' . Thank you very much.

[@Desertflower743]

The internet is free, just look it up.

[@drmorgannolte]

Hi! You may want to watch this video about Insulin Resistance: kzbin.info/www/bejne/oaOYfI2amMaagKc. Hope this helps!

[@MrRobert1603]

What’s your take on a sugar substitute Swerve? Thanks

[@drmorgannolte]

Have you downloaded my Ultimate Food Guide? It explains which foods are healthy and not related to how they impact blood sugar and insulin. I think you’d find it helpful. You can download that at www.zivli.com/ultimatefoodguide. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@sharglickman8214]

A dietician recommended that I use metamucil that is sugar free with Silva daily to manage IBS. ?????

[@mallikafavshankar1197]

My cpeptide and insulin fasting figures are as below: Cpeptide fasting : 2.8 Inslulin fasting is : 12.6 What do you suggest My daily fasting is btw 140-150 Post lunch is btw 170-200

[@user-dw4dl8ob3s]

I don’t see turkey wings on your food list . Can I eat that? Is the food on the ultimate food list the only food I’m able to eat?

[@shahyar234]

Have you ever interviewed Dr. ken berry and his BBBG ( beef, butter, bacon and egg) diet.

[@drmorgannolte]

No I haven't, thanks for the suggestion.

[@standstill0641]

Bacon is from an unclean animal therefore it is not good for human consumption. Pigs eat everything and anything including plastic and other decessed meat carcasses.

[@joanneclark8256]

I have pcos and fatty liver being told egg no good and dairy .. lm so lost

[@satishramasamy1327]

In healthy fat list.. there is no coconut oil and ghee listed.. would you recommend?

[@drmorgannolte]

Have you downloaded my Ultimate Food Guide? It explains which foods are healthy and not related to how they impact blood sugar and insulin. I think you’d find it helpful. You can download that at www.zivli.com/ultimatefoodguide. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@greggfletcher5485]

Just curious, what does zivli mean, or stand for?

[@drmorgannolte]

Ziv is the Croatian word for "live," and "li" stands for a low insulin, low inflammation lifestyle. Together they form "Zivli" - living your best life by choosing a low insulin, low inflammation lifestyle.

[@tramhuynh6476]

I forgot to mention that I'm currently taking metformin 500 x4 a day and juninvia one a day. I take metformin every two hours instead of 2 metformins (1000 mg.) at one time because I feel that taking 1000 mg at one time is too much for my body to handle (I only weight 105 lbs) should take 1000 at one or should I take 500 mg. every two hr.? Thank you Dr. Morgan

[@drmorgannolte]

We cannot give medical advice via KZbin. I'd suggest you book a Lifestyle Audit if you'd like our consultation: www.zivli.com/services.

[@wissawa333]

I've been testing my blood more often lately (I'm insulin resistant and have PCOS, but my doctor said my blood work does not indicate prediabetes) and it's higher in the morning than it is before I go to bed. I am doing intermittent fasting, so my last meal is about five hours before bed. Any ideas as to how I can fix this? 🥺

[@drmorgannolte]

So many! Your morning blood glucose is higher due to the "dawn effect" when cortisol naturally spikes to wake us up. The spike in cortisol raises blood glucose. Apple cider vinegar with dinner may help...about 1 Tbs diluted in water. The insulin will rise before you'd noticed elevated blood glucose readings, so it tracks that you have some insulin resistance but aren't considered prediabetic. I'll be sharing several tips in our upcoming training how to lower insulin resistance. You can register at www.zivli.com/training. There are 2 live times and a replay.

[@wissawa333]

@@drmorgannolte you are amazing, thank you so much for answering my comment!! ❤️❤️ I will start doing the ACV trick with dinner!

[@blessedbeyondmeasure1716]

I have the eating down well. But I struggle with putting sweetener in my tea. Like honey or coconut sugar. I tried monk fruit but it had an aftertaste and hurt my stomach. Any suggestions ?

[@drmorgannolte]

I really like the SweatLeaf stevia drops.

[@blessedbeyondmeasure1716]

@@drmorgannolte thank you. I’ll give it a try

[@mallikafavshankar1197]

Is it sweetleaf or sweatleaf

[@karenbruns4355]

So, I have switched to honey in my coffee instead of raw sugar. Is this a wise move? Also, are the monk fruit, erythritol, and Stevia the healthiest sugars to use even better than maple syrup and honey?

[@Mag-us6iz]

sugar is sugar, so i would say no

[@user-lq3jr5to6e]

what about fruit ia apple and oranges good to eat once a day?

[@Mag-us6iz]

I would like to know this too

[@icecoffee8380]

You're awesome honey.

[@drmorgannolte]

Thank you! Please do not forget to watch all our other videos as you see it fit and applicable to you

[@wandabukowski234]

Is cold pressed organic coconut oil a healthy fat?

[@barringtondubois6705]

Yes

[@joycegrnd810]

Its always about losing weight what happen now that i have no more weight to lose andvi'm still diabetes

[@rayva1]

Aspartame also affects your brain cells.

[@drmorgannolte]

Thanks for the insight.

[@tramhuynh6476]

Dr. Morgan. Why is my sugar out of control? I had 1/2 a slice of wheat bread (just in case my sugar ddrop low) before the morning walk. After the walked I tested n my sugar# was 200+😢.

[@drmorgannolte]

Wheat bread is really not much better than white. That's great you're checking your blood glucose. Your sugar shouldn't drop low during a walk...has it in the past? You can always book a consult with us to discuss your questions in more detail than what we can answer via KZbin comments. www.zivli.com/services

[@patriciabailey2315]

Your liver produces glycogen. Sugars because of exercise.. Normal

[@wilsont1010]

Avoid carbs and long chain fatty acids. It's as simple as this.

[@bmariani52]

Fructose ... Whole apples and whole oranges ate good. They have fiber. Fruit juice has no fiber. High fructose corn surop is the Culprit.

[@carolecoffman4276]

Boost is not my friend at all.. My body is very sensitive to any carbs.. I have to eat carbs as close to zero as possible.. I love Carb Manager.. Even berries I can only eat a few..

[@sureshspareek1469]

🇮🇳🇮🇳🇮🇳🇮🇳🙏🙏🙏

[@drmorgannolte]

Glad you found it helpful!

[@tialie]

Si that about him email juices?

[@betterlifestylechoices]

Less technical information. We are not doctors and don't need to know. I feel like I am in a medical class. Please convey info in layman's terms. Thanks.

[@FredChiTown]

residence diabetes.

[@charlestait5303]

Carnivore 😊

[@joegoodwill5313]

Please don't tell me what my brain does when I take an artificial sweetener. It may be true for you, but using artificial sweetness absolutely categorically does not increase my own hunger. It might be better to say that for many people this is the case. But please don't tell me that for me it's is the case because I do know myself better than you do. I know it is just a figure of speech to use the word you in these videos, but I do find it presumptuous all the same

[@coya4321]

it may not affect you that way but it is proven fact based on studies that artificial sweeteners are toxic to our bodies. We all have the freedom to eat and do what we want but we also have to accept the short and long term effects and consequences.