For years, I followed all the “healthy eating” rules... low fat, plant based, small meals every few hours... and I still felt tired, hungry, and stuck.

So I stopped.

In this episode, I share exactly what happened when I stopped following mainstream diet advice and started eating in a way that actually supports hormones, metabolism, and blood sugar.

We’ll talk about why traditional healthy eating guidelines fail, how low fat and low salt diets can damage metabolism, and the changes that finally helped me feel energized and balanced again… more protein (especially animal protein for iron and iodine), more electrolytes, and more healthy fats.

If you’ve ever wondered why “eating clean” isn’t working for you, this episode will connect the dots and show you what your body really needs to thrive.

Today’s episode of Healthy Not Complicated is sponsored by Sodii. Get 15% off your first order with code HCK15 at ⁠https://hckait.com/sodiielectrolytes⁠ 

Timestamps

(00:00) Intro

(01:18) What’s the point of being healthy? 

(02:49) Why mainstream diet advice often gets it wrong

(06:04) Debunking dietary myths

(06:560 How fat became public enemy number one

(11:12) The plant-based protein lie

(14:50) Why women suffer on a plant-based diet

(16:48) Do you have to eat small, frequent meals to speed your metabolism?

(19:37) Why weight loss is difficult for so may

(19:55) Salt and hypertension confusion

(23:35) Thank you to Sodii!

(24:29) The changes I made to finally get healthy

(25:16) Should we be afraid of saturated fat?

(28:17) Cutting out “health foods” that weren’t actually healthy

(29:22) My framework for healthy eating

(31:27) Final thoughts

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Does alcohol really stop fat loss? Or is it just about calories? In this episode, I break down exactly how alcohol impacts your metabolism, hormones, and health so you can understand why it makes weight loss harder.

We’ll cover how alcohol temporarily shuts down fat burning (the number one thing you need to know), lowers testosterone levels, depletes key nutrients like magnesium and B vitamins, and creates toxic byproducts that stress your body. I’ll also share practical solutions: how to cut back, which drinks are better and worse for weight loss, and how to balance social benefits with your health goals.

Timestamps

00:00 Intro

04:41 How alcohol hinders fat loss

11:12 Alcohol’s impact on hormones and nutrients

16:13 Practical solutions and realistic balance

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In this episode I share the simple eating routine I personally follow to keep insulin low. This is not about complicated meal plans or strict dieting—it is about using a straightforward framework that keeps blood sugar stable, reduces cravings, and helps reverse insulin resistance.

I explain why keeping insulin low matters, not just for people who already have insulin resistance, prediabetes, PCOS, or type 2 diabetes, but also as prevention for those who want to stay healthy long term. You will hear exactly what I eat in a day, how I time my meals, how I handle carbs, and why protein always comes first.

I also talk about why protein is critical for muscle and insulin sensitivity, why fiber is helpful but not essential, and how meal timing makes a big difference in lowering insulin. You will learn how to make this routine practical, flexible, and sustainable without needing dozens of recipes or complicated rules.

Timestamps

00:00 Intro

05:02  Why keeping insulin low matters

11:05 Core principles

20:48 A day of eating

23:34 How I handle carbs

27:16 Flexibility and mindset

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Are you struggling with insulin resistance, prediabetes, or PCOS and wondering how to start your day the right way? In this video, I’m sharing my ultimate morning routine for reversing insulin resistance step by step. From sunlight exposure and hydration to delaying breakfast and eating a protein-rich first meal, I’ll show you the simple but powerful habits that set you up for stable blood sugar, fewer cravings, and more energy all day long.

These are the exact strategies I use myself and with my clients to lower insulin, boost metabolism, and make healthy choices easier. You don’t have to do everything on this list, but even one or two of these practices can make a huge difference in reversing insulin resistance naturally.

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Timestamps

00:00 Intro

01:20 Start your morning with intention

02:51 Sunlight exposure

04:25 Hydrate before coffee

05:51 Movement and resistance training

09:03 Cold exposure 

10:13 Delay breakfast

11:26  Protein-rich meal to break your fast

12:51 Flexibility and habit stacking

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Salt has been demonized for decades, blamed for high blood pressure and heart disease, but is the science really that simple? In this episode, I break down the real truth about sodium, why it’s an essential electrolyte your body can’t function without, and why many people eating whole foods (especially low carb) might actually need more salt, not less.

We’ll cover the history of how salt got its bad reputation, the difference between short-term blood pressure spikes and long-term effects (hint: exercise does the same thing), and Dr. James DiNicolantonio’s research on why sodium is crucial for health. You’ll learn the signs of low sodium, how to choose the best type of salt, and when supplementing with electrolytes can help you perform and feel your best.

Whether you’re an athlete, someone who eats low carb, or just curious about your health, this deep dive into sodium will change how you think about this misunderstood mineral.

Timestamps

00:00 Intro

01:21 Why salt was demonised

04:24 Short and long-term effects of salt

05:46 Sodium is an essential electrolyte

06:43 Sodium in the Standard American Diet

09:11 What happens if you have too much salt?

11:59 The different types of salt (sea salt vs table salt)

12:58 Who should limit salt?

14:24 Keto flu explained

We’re breaking down autophagy—your body’s natural “cellular cleanup” system—and why it plays a critical role in reversing aging, reducing inflammation, improving energy, and even protecting against chronic diseases like Alzheimer’s and type 2 diabetes.

If you’re looking to feel sharper, age slower, and support your metabolism naturally, this is the episode you don’t want to miss.

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Timestamps

00:00 Intro

02:30 What is autophagy?

03:54 How autophagy changes over 50

05:06 Autophagy vs weight loss

06:59 How to trigger autophagy (without fasting)

17:45 What stops autophagy?

21:23 Is more autophagy always better?

22:26 Recap

In this episode, I’m breaking down what really happens when you’re not eating enough protein in your 40s and beyond. We’ll cover the signs of protein deficiency, how it slows your metabolism, leads to stubborn fat gain, weakens your muscles, and even impacts your blood sugar and aging.

You’ll also learn how much protein you actually need, the best sources (especially for women over 40), and how to easily increase your intake — without counting every macro or living off protein shakes.

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Timestamps

00:00 Intro

01:33  Why protein needs increase after 40

03:50 How much protein you actually need

05:08 Plant vs animal protein

06:36 Signs you’re not eating enough protein

09:31 What happens when you under eat protein 

13:49 Why women under eat protein

16:05 How to eat enough protein

The “sugar fasting” trend is blowing up — with influencers like Mark Bell and Cole Robinson (aka the Snake Diet guy) claiming you can eat only sugar and still lose weight, feel amazing, and stay healthy.

But is this just another dangerous fad… or is there actually something we can learn from it?

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Timestamps

00:00 Intro

01:47 Who’s promoting the sugar diet?

03:14 What these people have in common

05:24 The risks for the average person

07:21 Sugar fasting and insulin resistance

10:56 Sugar fasting and diabetes

11:52 The nutritional void

13:42 The psychological component

14:20 What about sugar addiction?

15:09 Why this trend blew up

16:14 A more sustainable way to lose weight

18:39 How to actually fast properly

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You reversed your insulin resistance — now what? Can you go back to a “normal” diet? Can you eat carbs again? Or will one off-plan meal undo all your progress? In this video, I’m breaking down what actually happens after you reverse insulin resistance — and whether or not you can reintroduce certain foods, especially carbs, without falling back into old patterns.

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Timestamps

00:00 Intro

02:13 Can insulin resistance come back?

03:40 What changes after reversal

05:33 CAT INTERMISSION

05:48 Can you eat carbs going forward?

08:48 The key to keeping insulin resistance reversed

12:04 Meal timing to stay insulin sensitive

14:04 CAT INTERMISSION 2

14:12 Intermittent fasting: a powerful tool

16:20 Big meals vs small, frequent meals

17:45 Are you ready to add in more carbs?

21:50 Can you go back to a normal diet after reversing insulin resistance?

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If you've been diagnosed with prediabetes, it's essential to take immediate action to prevent the onset of type 2 diabetes. In this video, we'll outline the 5 crucial steps you can take to reverse prediabetes and regain control over your health. From understanding the importance of diet and exercise to managing insulin resistance and high blood sugar levels, we'll cover it all. By following these simple yet effective steps, you can significantly reduce your risk of developing type 2 diabetes and even reverse prediabetes permanently.

Timestamps

00:00 Intro

03:45 The root cause of prediabetes

07:53 Prediabetes develops over a decade

09:57 How to reverse prediabetes

11:49 30g of protein at every meal

19:33 Cut out snacks

21:08 Eat an early dinner

23:21 Bonus tip

24:09 2 tbsp ACV before bed

25:26 Walk after meals

27:17 Prioritise sleep