If you’ve been struggling with blood sugar spikes or feeling out of control with cravings, this episode is for you. Discover how to lower your blood sugar in just 4 weeks with simple, actionable tips that anyone can follow. From prioritising protein at every meal to being strategic about your carb choices and incorporating apple cider vinegar into your routine, these science-backed strategies will help you balance your blood sugar and feel your best. Whether you’re managing insulin resistance, prediabetes or simply looking to improve your health, these tips are a game changer!

Thank you to ButcherCrowd for partnering with me on today’s video! For 15% off your first box use code HCK15 at checkout (Australia only)⁠https://healthcoachkait.com/butchercrowd ⁠

Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠

Timestamps

00:00 Intro

00:30 Signs of high blood sugar

00:59 Why type 1 diabetes is different

01:50 What if you’re genetically predisposed to insulin resistance?

02:40 Why understanding blood sugar is important for everyone

03:35 What is fasting blood glucose?

04:03 Blood sugar fluctuations explained

05:12 Underlying cause of high blood sugar

07:23 Why the tips in this video work

08:42 #1 ACV before bed

09:45 #2 Get quality sleep

12:46 #3 Last meal 3 hours before bed

14:42 #4 Morning walk

15:53 #5 Prioritise protein

20:25 #6 Don’t snack

22:14 #7 Intermittent fast

23:45 #8 Be smart about carbs

⁠⁠Disclaimer

I’m sharing my personal journey, as well as my experience with clients, on different diets (most of which I’ve tried!), from vegan to keto to carnivore and everything in between. I’ll break down what worked, what didn’t, and the impact on overall health, energy levels, nutrient levels/deficiencies and more!

Whether you’re curious about different eating styles or looking for insight into which diet might suit your needs, this candid discussion will give you an inside look at the pros and cons of popular diets. Tune in to hear my honest thoughts and what I’ve learned along the way, through my own experience, research and client results.

Thank you to ButcherCrowd for partnering with me on today’s video! For 15% off your first box use code HCK15 at checkout (Australia only)https://healthcoachkait.com/butchercrowd

Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠

Timestamps

00:00 Intro

01:04 Is “diet” a bad word?

01:53 My background (personal and professional)

03:50 Am I anti-carb?

06:03 Vegan diet
00:14:56 Paleo diet

16:46 LCHF diet

18:52 Keto diet

21:46 Atkins diet

23:26 Vegetarian diet

24:03 Intermittent fasting

29:17 DASH diet

31:58 Carnivore diet

⁠Disclaimer

In this episode I talk about changes I have made to my diet in the last couple of years. Specifically my stance on carbohydrates...

Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠

⁠⁠⁠⁠Disclaimer

In this episode, I dive into why I don’t recommend beans and legumes as part of a healthy diet, despite their popularity as a plant-based protein source. We’ll explore the potential downsides, including their impact on blood sugar, digestion, and nutrient absorption, and discuss alternatives that might better support your health goals.

Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠

Timestamps

00:00 Intro

01:28 Protein is the most important macronutrient

03:22 How much protein do you need

05:07 Protein in lentils, peanut butter and oats

08:02 Bioavailability of protein

9:55 Why animal protein has a bad rep

13:52 Plant protein low in micronutrients

15:23 Why this is so important for women

⁠⁠⁠Disclaimer

In this episode, Health Coach Kait shares 10 powerful daily habits that can transform your life. From essential supplements and diet tips to optimizing your sleep, you’ll learn practical strategies to improve your insulin sensitivity and overall well-being. 

Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠

Mentioned in this podcast

Sodii Electrolytes (15% off: KAIT15)https://hckait.com/sodiielectrolytes

Vitamin D3 supplementhttps://hckait.com/momentous

Iodinehttps://hckait.com/iodine

Magnesium (15% off: COACHKAIT15)https://hckait.com/momentous

Beef jerky ($20 off: KAIT)https://hckait.com/biltong

Beef chips (15% off: HCK15)https://hckait.com/carnivoresnax

WHOOP (1 month free)https://hckait.com/whoop

Blue light glasses (15% off: HCK15)https://hckait.com/sleepglasses

Red light bulbs (15% off: HCK15)https://hckait.com/lightbulb

Timestamps

00:00 Intro

02:12 #1 Morning electrolytes and apple cider vinegar

05:42 #2 Morning walk

08:15 #3 Delay caffeine

09:13 #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

⁠⁠Disclaimer

Let's breakdown and simplify insulin resistance. It's not the boogie man some people make it out to be! In this episode we discuss the signs and symptoms of insulin resistance, why it gets missed in blood tests, how long it takes to progress to prediabetes (and type 2 diabetes), it's relationship to PCOS and finally how to put it into remission - for good!

Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠https://healthcoachkait.com/IRmasterclass⁠

Mentioned in this podcast

At-home insulin resistance test (10% off with code: KAIT10):https://hckait.com/getsowell

Timestamps

00:00 Intro

02:48 What is insulin resistance?
06:02 The cause of insulin resistance 

07:38 Exercise and sleep

10:40 Why it’s hard to get diagnosed

14:00 Signs and symptoms of insulin resistance 

14:38 Insulin resistance PCOS

18:10 Genetics

19:22 Weight loss difficulty with insulin resistance

21:22 HOMA-IR test

23:22 Other testing methods

25:27 How to reverse insulin resistance

33:06 Outro

⁠Disclaimer

Welcome to the first episode of the Healthy Not Complicated Podcast with Health Coach Kait! In this episode, Kait discusses her health and fitness journey - losing and gaining weight, losing and gaining muscle, how she got into low carb, keto and eventually the carnivore diet, why she no longer eats a carnivore diet, losing and getting her period back and how she eats now.

Health Coach Kait's 7-Day Insulin Resistance Masterclasshttps://healthcoachkait.com/IRmasterclass

Mentioned in this podcast

Good Idea:https://hckait.com/goodidea

Timestamps

00:00 Intro

03:53 Am I Canadian or Australian?

05:03 Growing up

06:00 The first time I became aware of my weight

07:29 Gaining weight in high school

09:29 Trying to eat healthier

11:07 Getting into endurance cycling

11:47 Carb loading

12:46 Discovering low carb

15:30 Becoming a health coach

17:41 Low carb to keto to carnivore pipeline

19:02 My experience on the carnivore diet

19:36 Internet vs reality

20:41 How I eat now

21:43 The bubble online

23:50 Getting back into hockey

25:30 Why I quite cycling

26:05 Quitting the birth control pill and getting my period back

29:22 Getting my period back with carnivore

31:05 Nutrition for hockey

32:29 Targeted keto diet

33:10 Getting back to hockey

38:31 Back to high carb?

39:35 Long story short…

Disclaimer