How to Lower Insulin Levels to Reverse Insulin Resistance and Prediabetes (4 Step Plan)
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- čas přidán 28. 06. 2024
- Learn how to lower insulin levels and reverse insulin resistance and prediabetes with a simple 4-step plan. Discover effective dietary and lifestyle changes that can help you manage your blood sugar levels, improve insulin sensitivity, and achieve better health. Whether you’re dealing with prediabetes or looking to prevent it, these practical tips will guide you on your journey to better health.
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Blue light glasses hckait.com/sleepglasses
⚠️ 7-Day Insulin Resistance Masterclass healthcoachkait.com/IRmasterc...
🎧 Healthy Not Complicated Podcast hckait.com/podcast
Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach specialising in blood sugar control and insulin resistance. Learn more about health topics including lowering blood sugar, lowering A1c, reversing insulin resistance, weight loss, abdominal fat loss, lowering blood pressure, reversing PCOS and more. Getting healthy does not have to be difficult. Small changes, big results - reverse insulin resistance with Health Coach Kait!
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0:00 Intro
0:35 Be smart about carbs
5:18 Dial in your sleep
8:00 Stop snacking
9:23 Lift some weights
This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love, use and trust.
Which of these steps is going to be hardest for you to apply?
Timestamps
0:00 Intro
0:35 Be smart about carbs
5:18 Dial in your sleep
8:00 Stop snacking
9:23 Lift some weights
Dial in my sleep. Great video!
Dialing in my sleep for sure. I have sleep apnea and wake up several times a night. Otherwise, the rest is very doable.
Dial in my sleep, I work nights, good video!
Sleep. Thanks for the plan.
Snacking
There is a small muscle in your calf called the Soleus, it is connected to 'the Achilles tendon. It
is activated by walking, running, and jumping. Unlike 90% of the muscle in the body it does not
store glucose and must burn it directly from the blood stream. When I got home
yesterday my blood glucose was above 100 and after a 17 minute walk around the block in my case
about a mile my glucose tested at 83.
I'm implementing these steps and losing weight and waist measurement. And I am a menopausal woman with Hashimoto and obesity (20 kg overweight). I don't need to snack because I'm not hungry in between meals anymore. Sometimes I even allow myself to eat pasta or pizza, but the right way (and not too much). Another tip is to eat veggies before carbs. They slow down the absorption of the carbs and you don't feel like eating a lot.
Amazing!!!! 👏 Keep killing it!
@jlcisterna How long have you been following Kait’s advice?
Saving lives one video at a time. Keep up the great work Kate.
Also green light can effect sleep. Mixing carbs (if you have to have them) with fat and protein is a great idea. Usually a high fat animal based meal will stop the craving for snacking.
Thanks Coach! Applying all your lessons and it is working! Feel so much better!
my insulin levels were at 64 and now at 28... still got work to do but i thank you for all the great info
You’re headed the right direction!! Keep it up!
Thanks Kait. You are giving very helpful information.😊
Thank you Kait for the video and the awesome tips.Good day.
Thank you so much. I’m 65 and trying to implement these tips.
the not snacking part is the most difficult part! Even though I already have diabetes type 2, I still cannot stop snacking! I am also an emotional eater and I have already been trying to eat more protein
Thanks CK! Great information.
The hardest I would say is to stop snacking since I love salty snacks. Great video!
Best video yet!!! Great tips here…
Can you answer a question for me as i prepare to start a carnevore diet? Is braunschweiger a good source of eating liver, or is there too many other ingredients added and make it not worth eating. I dont like liver but do like braunscheiger. I know that sounds weird but its me.
Really helpful video , im gonna make my body healthy again, thank you for youre tips and advice ❤ have a great day😊
Hi Kaiti!! I use all the things you mentioned . You just have to have discipline! ❤
Hi kait thank you for the video and tips your amazing
❤️❤️
Sleep deprivation. And there's nothing I can do about this problem. Everything else mentioned, I'm already doing.
Good information
Bravo Kait
Thank you for the great video. Can you please make a video of how to raise the antimullerion hormone?
I need to play this video leading up to pms and on period. Grrrrr. Set backs
HCK.
How long after a meal does your insulin start to spike?
Should I start walking right after a meal or wait 30-60 minutes after eating? Thanks!
Sooner the better! You don’t have to jump up right away but don’t wait.
Thank you for all your info. The hardest for me is getting in the protein amounts with real food especially at breakfast when I don’t have an appetite. Any suggestions?
Good morning gorgeous from beautiful Arizona 🇺🇸
Have a great day
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Are magnesium and potassium related to insulin sensitivity?
I do all of these, I went from A1C from 5.8 to 5.1, however, I take berberine after my meal
Take it before
@ketokarbs3671 thank you, I checked several resources regarding best time. 4 stated 20 minutes before eating, the other 3 had during meal or after meal. All stated there's no difference in the effectiveness if you take before, during or after. I guess it depends on whom you ask
@@byronbarillas8702
Thanks
P.s
I take the dihydroberberine
Thank you so much, I found this so packed with insights and explanations that clarified so much, well done!
Hi coach. I have pcos with insuline resistance but my weight is optimal. Every diet and videos is about loosing weight with pcos, what to do when my weight is optimal ?
What do you think of rowing as a exercise, i have issues lifting weights even light ones, the rower seems to be ok
I also subscribe to the wonderful Dr. Mark Hyman’s podcasts~~ love him, geeez wish he were my doctor. He has mentioned a couple times about taking a “ PGX” supplement if you know or planned to have carbs~~ his favorite often is Ben & Jerry’s Chunky Monkey ice cream… he takes a PGX… the other doctors he’s interviewing always agree that they simply do to!! Do you know what the letters PGX stands for and what it is that it can help immensely with blocking insulin?
I have reversed my insulin resistance but the sugars are around 100 with medications. Does it take a long time for the sugars to get to below 100 ? or I would never see a 2 digit sugars.
Thanks for sharing.What do you think about protein shapes
Protein shakes? Can be ok if they don’t have a heap of ingredients and added sugar. Best to get protein from whole food where possible but definitely can be helpful if you’re falling short!
@@HealthCoachKait Thank you.That is what I meant.I have to speak through Google and sometimes it messes up what I say because I am vision impair.Thank you
That’s ok! I’m Australia there are crackers that are called “shapes” so I didn’t know if you were referring to some protein version of them 😂 Have a great weekend ❤️
@@HealthCoachKait Thank you for understanding.You have a great weekend as well
Hi Kait. I'm already taking metformin 500mg. Can I still combine berberine with that or just take chromium by itself? Also how many mg of either berberine or chromium to take? Thank you
I did ketogenic diet for years definitely helped reverse my insulin resistance, but my fasting blood sugar has started going high every morning 105-110 is it possible doing low carb for to long can also cause insulin resistance?
I have a ?.. I just found out im pre-diabetic/hypoglossemic. I want to start eating better and do whole grain carbs, when I do eat them. My ? Is, with me trying to eat better, what do I do (eat) if my sugar drops? Its been 54 a couple times. I appreciate any help that I can get. Thank you!
What do you think of my o inositol?
FIRST COMMENT: hi Coach Kait happy Friday 🏆❤😎🩷🫶💚🏅
It’s Saturday here 😃 but thank you! Have a great weekend!
Should we aim for atleast 30 gms of protein per meal while doing keto?
Thank for the information. I get confuse about the term diabetes. So if you were pre-diabetic and 3 month after you go up to 6.5 and you start eating better and your numbers come down to lets say 5.7 you will still be referred as biabetic??????MINDY
Fasting blood sugar below 5.6 is considered normal and non-diabetic. 5.7 would just be above the cut off of being prediabetic. Once it gets lower though you won’t be referred to as diabetic, no, but you can still have insulin resistance (high insulin) that needs to be improved. Hope that makes sense!
@@HealthCoachKait Yes, it makes sense. I hear people saying that with diet they went down to 5.6 or 5.7 but they still say they are diabetic...I appreciate you reaching out.....i get it now.....hugs
How do I gain back weight, I’m getting to small
Lol... I notice you have a sweater on... How is winter there this time of year?
Gets to zero where I live!
I keep my carbs under 10 and still can’t lose any fat … I hear some say fat goes into fat cells and causes insulin resistance as well do u think this is true ??? I also don’t have the inc energy others proclaim on keto
Try intermittent fasting and more daily exercise
We have bad weather in Iceland and in the winter time, we have dark months and sometimes not sun for weeks...
So that advise about sun exposure, is not working for me.
Try using a full spectrum light in the mornings. It is not as good as the sun, but i get great results with 20 to 30 min, in the winter mornings here in Canada, when there is a lot less light and we are not going outside because of the cold. The actual lights are expensive, but you can buy a bulb that will fit in any regular light socket and it will work just as well.
@@user-fu1wj7hu2w well I just travel south to Canary Islands to enjoy Palm trees and beaches in January. I am really tired of darkness over the wintertime. Even though my Viking forfathers have lived in Iceland in 1100 years and I have the country in my DNA
What about a plant based diet?
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Hardest for me would be working out intensely once a week. I work out 6 days a week as hard as I can muster.
My age 60 years old my pp insulin level 73.80
The hardest thing for me to do is get enough protein. I’ve starting my days with five eggs though… That’s 30 grams of protein, correct?
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Being 57 my main problem is snacking
Can you really reverse insulin resistance tho?
Absolutely! You can get your cells more sensitive to insulin and effectively reverse it. Of course if you go back to the diet and lifestyle that got you resistant in the first place it will redevelop. But once it’s reversed you can tolerate carbs better.
I suffer from insomnia and morning sunlight doesn't work for me. NOTHING WORKS FOR ME. I also wake up multiple times a night. If that's not enough, I can't "sleep" longer than 6 hours. For instance last night I went to bed at 930 but didn't get to sleep until about 11. After waking up 3 or 4 times, I woke up at 345 am and couldn't get back to sleep. That's every night for me. I've tried everything I can think of but nothing works.
Do you drink? Alcohol can help you fall asleep but once the adenosine wears off you wake up (usually 3-4 hours). Do you eat within 3 hours of your bedtime? Are you on any medication? Certain meds can hinder sleep significantly. Obviously stimulants including ADHD medications but others as well. Have you ever taken melatonin in the past? Supplementing melatonin reduced your bodies production so once you stop sleep can be really hard. Do you breathe through your mouth when you sleep?
There are so many factors that could be hindering your sleep… Have you had a sleep study done?
I have the same issue!! But I fall a sleep I just don’t stay asleep and often average 5-6 hours if I’m lucky 😢
Work out everyday minimum 30min before bed time.
I've had insomnia for over 25 years, I have very low cortisol, and my blood tests are all 'normal' it seems. I don't overeat, I eat quite healthily, and I don't drink or smoke yet I am overweight. I eat between 12 and 6 pm. I am menopausal and most of my weight is on my stomach. My doctor won't help me, I am at the end of my tether as I have fibromyalgia and chronic nack pain. My life feels pointless.
Are your levels really normal? Lab in range isn't always normal or optimal.
30G OF PROTEIN BARE MINIMUM/////
Hi Kait cheeseburger ok :)
Cheeseburgers made with a prime grade 80/20 ground beef are ok. Minus the bun and any sugary condiments like ketchup.
The obsession with insulin resistance. It’s as though it’s all you think about. Most do not have this thing. Sugar in moderation is not a bad thing. Carbs are not the enemy. Everything in balance.
Yes they are bad and slow poison keep eating your Dr's will be very happy
You clearly haven’t watched any of my videos if you believe I think carbs are the enemy ❤️ Also watch my first podcast episode because I talk about how and why I started focusing so much on insulin resistance. I also talk about how I use carbs personally, as a professional athlete who doesn’t have insulin resistance.
@@HealthCoachKait He hasn't watched anything don't waste your time. You are doing great job educatine people.
Most do have this thing. thats the whole point.
What are your credentials? It’s careless of you to understate the seriousness of insulin resistance and try to diminish it to merely a diet and lifestyle issue. I find it hard to believe you’ve had any medical training on this topic.
Certified nutritionist who specialises in insulin resistance. I have a BSc majoring in nutrition and exercise and several other health, nutrition and exercise certifications. I work alongside doctors who also use this approach ❤️
She doesn't know what she's talking about - read up on basic human biochemistry pls. Every cell in the human body runs on glucose, so why limit carbs to 50g? makes no sense. Limit the FAT to under 10g a day and eat as many carbs as you want to raise insulin sensitivity.
Glucose, not carbs. Your body can make glucose in adequate amounts which is why there is no carbohydrate that is an essential nutrient. There are essential fatty acids. Limit fat and you will suffer.
There is strong evidence showing that low carb diets are extremely effective for reversing insulin resistance. The same cannot be said for low fat.
@@HealthCoachKait I used to be a high fat low carb guy, so I can speak from experience. While it's true that carbs aren't "essential", have you ever fasted for 5 days and have been in deep ketosis? You can barely get out of bed, let alone have energy to do what life requires. Carbs are the primary source of energy for the brain and muscles.
I eat 500g of carbs a day in the form of rice, fruit, oats, etc. By cutting fat to less than 10g per day, I was able to lose 50lbs in 4 months and I'm back to my high school weight without any fasting or reduction of calories. I also had a bald spot that completely repaired itself in that time from the damage of low carb / high fat. Carbs are life.
Glad you found something that works for you ❤️ As a professional athlete I understand that carbs have a place and personal use then targeted around specific workouts. However, for people with insulin resistance they need to be “smart” about them because they are not able to metabolise them properly.
@@HealthCoachKait
You're totally right. I follow your tactics for many years to resolve my blood glucose and insulin resistance. I was prediabetic over 2 decades. Everything works so well as per your instructions. But sometimes I crash eating wrong foods like pizza,ice cream bars, sandwich, a couple glasses of wine......my blood glucose on those bad days jump from the 80s to 120s, simply because of high carb foods. I still swimming, long hours walk daily and resistance training, never miss a day That helped but the food alone show an awful reading of over 100 in the morning fasting. I also noticed everytime I go on vegetarian for a couple days, I crash.
Ignore the haters Kait. I dropped 30 in 60 days following your strategies! Rock on!!!❤
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