May 11, 2025 • 32 mins
Save 10% off GOOD IDEA blood sugar balancing drinks with code KAIT (US only) https://hckait.com/goodidea
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
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello and welcome back to the Healthy Not Complicated podcast.
Today we're going to be talking about pre diabetes and five
steps you can take if you have been recently diagnosed.
Now, if you have been recently diagnosed, it can feel very
overwhelming and confusing. It can be hard to figure out
where to start, but the sooner you jump on board with making
(00:20):
changes, the sooner you start doing things to balance your
blood sugar. Your fasting blood sugar is
going to come down and you're going to be able to reverse pre
diabetes. But like I said, the sooner you
address it the better. So if you're listening to this
podcast, then you're in the right place.
There's a lot of misinformation out there.
I think it's kind of shifting, but the old thinking and what
(00:45):
patients were told when they're first diagnosed with pre
diabetes or type 2 diabetes was that diabetes is a progressive
disease and that once you're diagnosed with it, it's just
going to continue to get worse and worse.
The main treatment that used to be used was insulin to treat
type 2 diabetes and because it was thought to be progressive,
(01:08):
patients were told that they would just have to keep
increasing and increasing their insulin over time.
But this isn't actually true. If you make the right diet and
lifestyle changes, then you can bring your fasting blood sugar
down naturally and you'll no longer be considered pre
diabetic. Now of course, if you go back to
(01:28):
the old diet and lifestyle habits you had that got you pre
diabetic in the 1st place, then it's going to redevelop.
This doesn't mean that you're always going to have pre
diabetes because once you make the changes that we're going to
speak about in today's video to bring your fasting blood sugar
down, your body is going to be able to control your blood sugar
(01:49):
better. And foods that you ate when you
were pre diabetic that spiked your blood sugar, you won't see
as big of a spike once you've improved it.
Now I'm getting a little bit ahead of myself, but the steps
we're going to be talking about today, they're not gimmicks,
they're not based on extreme diets.
They are small changes that everyone can start today that
(02:09):
will help to improve your insulin sensitivity, which helps
to bring your fasting blood sugar down over time.
And again, the faster you start implementing these changes, the
faster you're going to see results.
Now, the strategies in the video, they're also not meant to
be used as a crash diet. They're meant to be things that
you can implement into your routine, habits you can build
(02:32):
that are are sustainable. Because ultimately, yes, you can
go on a crash diet. A lot of people I know, they'll
try keto specifically, and because they're thinking of it
as a diet, they will go on it for a period of time.
They'll see great results, but then they'll just go right back
to how they were eating and the lifestyle choices they were
(02:54):
making beforehand and they'll start to gain the weight back.
Their fasting blood sugar will creep back up and they'll become
pre diabetic again. To see lasting results, we need
to build these habits. The changes we make, they're not
going to be extreme, but they'regoing to be sustainable and
that's when you're going to get those long lasting results.
Now, if it's your first time listening to the podcast or
(03:15):
stopping by my YouTube channel, my name is Kate and I'm a
nutritionist who specialises in insulin resistance and blood
sugar control. I've helped hundreds of clients
reverse pre diabetes, insulin resistance, PCOS, even type 2
diabetes naturally without medication and without crash
diets. I have helped so many clients
get off insulin, get off metformin and other blood sugar
(03:38):
controlling medications because once you address the root cause
of pre diabetes, there's not a need for these medications
anymore. Now I'm going to have time
stamps on the progress bar or inthe description if you're
listening on Spotify. So if you want to skip ahead to
the steps, you can do that. But I think it's really
important to start off by talking about what prediabetes
(03:58):
is and what causes it. Because if you understand what
causes prediabetes and what caused your fasting blood sugar
to go up, then the steps I explained later in this video,
they're going to make a lot moresense.
To be diagnosed with prediabetesyou have to have high fasting
blood sugar. So this is your fasting blood
sugar first thing when you wake up in the morning when you have
(04:19):
no food in your system. A fasting blood sugar above 100
milligrammes per deciliter or 6.1 millimoles per litre is
considered to be pre diabetic. Now if you've watched any of my
other videos you will know that our blood sugar can fluctuate a
lot even day to day. But high fasting blood sugar
doesn't just happen overnight. Pre diabetes actually develops
(04:43):
over years. Now if your fasting blood sugar
continues to go up over time, that's when you're going to be
diagnosed as type 2 diabetic. Pre diabetes and type 2 diabetes
actually start years before yourfasting blood sugar increases.
And this is because at the root of your blood sugar going up is
insulin resistance. Insulin resistance is when the
(05:04):
cells in your body are resistinginsulin.
Insulin is the hormone that controls our blood sugar levels.
Now, our body always wants to keep our blood sugar balanced,
if you will. So we have hormones that are
released if our blood sugar goestoo high, that's insulin.
And we have hormones that are released if your blood sugar
(05:25):
drops too low. And right at that sweet spot in
the middle, that's where your body wants to keep your blood
sugar. So when you eat, that is the
biggest trigger for our blood sugar increasing, particularly
when you eat carbohydrates. The carbohydrates, the starches,
they're broken down into sugar and this enters your
bloodstream. Now I'm going to use sugar and
glucose interchangeably throughout this video because
(05:48):
blood sugar, blood glucose, they're the same thing.
So when you eat carbohydrates broken down into glucose sugar,
it enters your bloodstream and your blood sugar starts to go
up. And this is normal.
This is just your body breaking down the food you ate and
turning it into energy. Like I said, insulin is going to
be released and it's going to take that excess sugar from your
(06:10):
bloodstream and deliver it to the cells in your body that need
it for energy, at which point you'll see your blood sugar come
back down and this is normal. This is a healthy metabolic
function that happens for all ofus day to day except for type 1
diabetics. That's a whole different issue.
When you're type 1 diabetic. It's actually an autoimmune
(06:31):
condition where your body doesn't release or doesn't
create any insulin and because your body is not creating
insulin, your blood sugar just goes up, up, up, up, up, up and
it cannot be controlled. It's extremely dangerous and
that's why type 1 diabetics haveto inject insulin.
But the issue with pre diabetes and type 2 diabetes is actually
(06:53):
the opposite. They're caused by too much
insulin overwhelming your cells O day to day.
If you are eating a diet that has a lot of sugar, a lot of
carbohydrates, if you're eating frequently throughout the day,
if you're eating meals, snacks, if you're snacking in the
evening, your blood sugar is going to be constantly going up
and down. You're going to be on this blood
(07:15):
sugar roller coaster and every time your blood sugar goes up,
insulin is going to be released.Now, if you're eating frequently
like this and you're eating a lot of carbohydrates, then the
cells in your body, they can only store a limited amount of
energy from sugar, from carbs. They can store a lot more as
fat, but there's only a limited amount that they can store from
(07:37):
carbohydrates. So if the cells in your body are
already full, then the insulin is there trying to bring your
blood sugar back down to baseline.
It brings the sugar to your cells who are already full.
So that's when they resist insulin.
And in the very early stages of insulin resistance, your body
notices that your blood sugar isstill high and it releases more
(07:59):
insulin to deal with it. That's when your insulin starts
to get a little bit higher, and this excess insulin will be able
to force the sugar into your cells.
This will work for a period of time.
This excess insulin will be ableto keep your blood sugar in
check and when That's why when Isay that pre diabetes starts
(08:20):
years before your fasting blood sugar starts to go up, that's
because you become insulin resistant up to 10 years before
you'll be diagnosed with pre diabetes.
So what's happening in the earlystages is insulin levels will be
high. The excess insulin is needed to
deal with all the blood sugar spikes, but your fasting blood
(08:41):
sugar will still look normal. And This is why insulin
resistance gets missed, because doctors only routinely test
fasting glucose. So if they're not testing
insulin, they don't know that insulin is high.
And because blood sugar looks normal, they think that
everything's normal. But a lot of people will start
to experience the symptoms of prediabetes and do not have high
(09:03):
fasting blood sugar, and it's because they're insulin
resistant. So this can look like carrying a
lot of fat around the belly, developing dark patches of skin
around the neck, in the armpits and around the groyne.
It can look like frequent energycrashes throughout the day,
especially after eating. Sugar craving after eating.
(09:23):
It can look like just weight gain in general.
And a lot of people will go to their doctors with these
symptoms and be told all their labs look normal.
But really they're not looking at insulin so that's why it gets
missed. I will make a note though that
you don't have to be overweight to have insulin resistance or
pre diabetes. Yes, a lot of people who are
(09:44):
insulin resistant are overweight, but not everyone.
And that's because it's not caused by excess energy
consumption in general. It's caused by high insulin
levels. Now hopefully I haven't lost you
and this is all making sense butbasically the gist of how to
reverse pre diabetes and bring your fasting blood sugar down is
(10:07):
to lower your insulin levels. Because if your insulin levels
remain high, then insulin resistance just gets worse.
And This is why people with type2 diabetes who are prescribed
insulin injections, that's when it becomes a progressive
disease. Because yes, an immediate
solution to your high blood sugar is injecting insulin.
(10:29):
Like I said, your body will do this naturally in the early
stages, but yeah, it can't keep up after a point.
So if you inject it, it's a short term fix because that
excess insulin will be able to control your blood sugar.
However, your cells become more and more resistant to it over
time, and that's why you'll haveto continually increase your
(10:51):
insulin dose. So the solution to bringing your
fasting blood sugar down and improving your insulin
sensitivity is to lower your body's need for insulin.
And we do this in a few different ways.
And that's what is going to be at the root of all the steps
we're going to talk about in today's video.
Because it basically comes down to if you can better balance
(11:12):
your blood sugar. If you're not experiencing big
blood sugar swings throughout the day, then less insulin is
going to be needed and your cells will have a chance to
become more sensitive to it again.
And that's why over time, if youbring your fasting blood sugar
down and you effectively reversepre diabetes, you will be able
to tolerate higher carbohydrate foods better than you did when
(11:37):
you were pre diabetic because your body's insulin sensitivity
has improved and because your cells aren't being overwhelmed
with all of this excess insulin.So let's get into the five
steps. Step number one is to make sure
you're getting 30 grammes of protein at every meal.
Protein is one of the three macro nutrients we have,
(11:59):
protein, fat and fibre. And macro nutrients are
nutrients that we consume in thegreatest amounts and that we
need in the greatest amounts. So there's macro nutrients, the
three I just mentioned and then there's micronutrients, which is
everything else like fat solublevitamins, vitamin B12, vitamin
C, iodine, those sorts of things.
(12:19):
We consume them in smaller amounts, much, much smaller
amounts. Now, when you talk about the
three macronutrients, two of them, their main role is for
energy and the third, which is protein, its role is building
things in your body, keeping your connective tissue, your
muscles, your skin all healthy because all of these things are
(12:43):
built from protein. So if you're not getting enough
protein throughout the day, thenthat's when, well, of course
you're going to lose muscle. Anyone who's tried to build
muscle in the gym will know how important it is to get it in, in
order to build muscle. But you also need to eat enough
to maintain the current muscle that you have.
And even if you're not in the gym, this is important.
(13:03):
If you're not getting enough protein and certain types
specifically, that's when your skin will start to sag.
That's when you'll get wrinkles,that sort of thing.
Now, of course there's variance to this.
There's a genetic component. Some people are more predisposed
to wrinkles and that sort of thing.
But in general, if you're getting enough protein in, then
your connective tissue, your bones are all going to be
(13:25):
stronger and function better. Now, the two other macro
nutrients, carbohydrates and fat, like I said, these are our
body's energy source. So we've touched on
carbohydrates a little bit. They're broken down into sugar.
They enter our bloodstream. And the benefits of
carbohydrates and sugar is that it's a quick energy source.
Our bodies can use it very quickly for energy.
(13:49):
And that's why for elite athletes who are competing in
high intensity, sport cards are so beneficial because these
people require energy fast in order to fuel their movements.
But for the vast majority of people who are just casual
exercisers or who are sedentary,they don't need this fast energy
(14:12):
source. And that's where our secondary
energy source, fat, can be more beneficial.
So I spoke about how our body can only store a limited amount
of carbohydrates, but it can store a lot of fat.
Basically close to an unlimited mall.
I don't want to say unlimited, but it can store a lot of fat.
(14:32):
And it does this through body fat.
And everyone's going to have at least somebody fat unless you're
severely underweight and severely malnourished men will
have even extremely lean men will have at least 10% and
extremely lean women will have at least 15%.
And this is all stored energy, which when carbohydrates and
(14:54):
sugar are low in the body, the body will switch to using fat
for energy instead. And this is when it starts to
use your stored body fat, convert it to energy and fuel
you. The downside to fat is that,
well, it's kind of a double edged sword.
It is a slower fuel source, which means it takes longer for
(15:15):
the body to break it down and convert it to energy, which is
an ideal for athletes who are trying to move quickly and need
that quick energy. But because it's broken down
slowly, it maintains energy levels over a long period of
time. So for the vast majority of
people, this is ideal. And the vast majority of people
(15:39):
do have excess weight that they need to lose.
And This is why limiting carbohydrates, which we'll get
to a little bit later in the video, and focusing on fat and
protein in your diet instead canhelp your body to access that
stored fat while also lowering your insulin levels and allowing
your body to improve its insulinsensitivity.
(16:00):
So a bit of a tangent, but the first step was to get 30 grammes
of protein in at every single meal.
And the reason that this is beneficial is 1, It's going to
help you to maintain your tissuein the body.
So your muscle mass, your bone density, that sort of thing that
we just touched on. But protein is also digested
slower than carbohydrates. And because of this, it helps to
(16:25):
lower blood sugar spikes from your food.
So if you have carbohydrates andprotein together, well, if you
just eat carbohydrates on their own, like let's say you just
have a banana, you're going to see a big spike in your blood
sugar because bananas are almostentirely made of sugar, simple
sugar that's broken down rapidlyand causes a big spike in your
blood sugar. But if you have that same banana
(16:47):
with a source of protein, the protein slows down digestion.
So the blood sugar spike is moregradual and less insulin is
needed all at once. So if you can get 30 grammes of
protein in at every meal, you'regoing to have better blood sugar
control. You're not going to have these
big swings in your blood sugar. Like I said, less insulin will
(17:07):
be needed and that's going to help to bring down your fasting
blood sugar over time. Now, on top of that, protein is
also great for appetite control.The reason that protein can be
so good for appetite control is because, like I said, our body
relies on protein for a lot of different things.
And if we're not getting enough protein in, then we remain
(17:30):
hungry. But if we eat enough protein,
this hunger switches off. And think about it, protein by
itself is very hard to consume. I don't know many people who can
overeat just plain chicken or steak or anything that's just a
protein source. But when you think of something
like potato chips or like Frenchfries, which are almost entirely
(17:52):
carbohydrates and maybe a bit offat, how easy is it to go beyond
your energy needs and to just keep picking at these foods?
And that's because they don't have any protein.
So your body is still hungry forthat protein, but it's not
getting it. 30 grammes of protein at every meal can really
help with this. If you're someone who struggles
(18:13):
with cravings throughout the daybetween meals.
If you have sugar cravings afteryou eat, you're probably not
getting enough protein in. And when I say 30 grammes, I
recommend this as a starting point because a lot of people
are not getting anywhere near enough and especially at
breakfast. Two eggs, for example, has about
10 grammes of protein. So if that is your only protein
source in the morning, then that's not enough.
(18:36):
You need to be eating either more eggs or pairing it with
another protein source. Maybe some smoked salmon, maybe
some bacon without added sugar or some sausages.
Also Greek yoghurt, cottage cheese.
These are great protein sources as well that can help you hit
that 30 gramme minimum. I do have other videos on my
channel on how to get 30 grammesin at every meal on how to get
(18:59):
at least 100 grammes in in a day, so I'll link to one of
those up above or I'll put it inthe description box on Spotify.
It can feel very overwhelming atfirst, but I promise you it's
not as hard as you think. Once you kind of get an idea of
how much protein is in differentfoods, when you start eating
more protein, you are going to see huge benefits for your
(19:21):
appetite control. Like I said, you're going to see
more stable low blood sugar, you're going to feel better
throughout the day. So this is the starting point.
This is the first thing you wantto implement if you've been
diagnosed with pre diabetes. And that kind of leads us into
step #2 you're going to want to take which is to stop snacking.
Now we spoke about how insulin resistance develops when you're
(19:43):
eating frequently and especiallywhen you're eating high carb
foods throughout the day. So when you're snacking in
between meals, your insulin is always going to go up to some
extent when you eat. So you have breakfast, there's a
bump. If you have a snack an hour or
two later, then your insulin doesn't have time to get back
down to baseline before you eat again.
(20:03):
And then more insulin is released.
And then you have lunch. It's still high.
Then you have another snack. Then you have dinner, then you
have dessert, then you have a late night snack.
Your insulin never has a chance to come back down.
And if you allow yourself to just eat 2:00 to 3:00.
Good meals per day with at least30 grammes of protein.
Well, number one, you're not going to be hungry for snacks in
(20:26):
between because you're hitting your protein target.
But also you're going to allow your body to have a break from
insulin. It's going to have a chance to
drop down between meals. And you'll have a chance to
improve your insulin sensitivitythroughout the day.
Because for most people, the only time that their insulin
levels are somewhat low is when they're sleeping because they're
(20:49):
not eating. So if you can spend more time
throughout the day, longer periods without eating, if
you're still eating enough to meet your needs, you're just
getting it in at your meals, then this can be extremely
beneficial. And it's going to help to bring
your fast and blood sugar down over time.
And that, of course, ties in with #1 because if you're
getting enough protein, you're not going to be hungry.
(21:09):
Step #3 is to eat an early dinner.
And by this, I mean, if you can stop eating by between 4:00 to
6:00 PM, if you can allow your body to fully digest your last
meal before you go to sleep, this is going to help so, so
much. Now, effectively what I'm
talking about here is extending your fasting window so your body
(21:32):
is in a fasted state anytime throughout the day that you are.
Well, it's basically if you break your day up into when
you're in a fed state and when you're in a fasted state.
When you're in a fed state is from when you have your first
meal during the day until you finish your last meal, and then
from your last meal overnight until your first meal again,
(21:52):
that's your fasting window. Intermittent fasting, fasting in
general is extremely effective for improving insulin
sensitivity because as we've spoken about, when your insulin
is low, that's when your body starts to heal.
That's when your insulin sensitivity improves.
And if you're not eating for a longer stretch of time, this is
a longer time that your insulin is low.
(22:14):
So that is why fasting is so effective.
Now I know fasting intermittent fasting can seem overwhelming
for a lot of people, but you cantake advantage of this simply by
eating your dinner a couple hours earlier and not snacking
afterwards. Some people also like to skip
breakfast or push their breakfast back instead and then
they just eat a little bit later.
(22:36):
Just depends what works for you.I find that it's easier to still
have breakfast in the morning, have your lunch, and then have
an earlier dinner than it is to skip your breakfast or push your
breakfast back, but it just depends on what works for you.
The other part to this is that when you stop eating at least
three hours before bed, this allows your body to fully digest
(22:57):
and process that food before yougo to sleep and you get into a
fasted state quicker. Your body is able to recover for
longer during the evening and you sleep better.
You have more deep sleep, you have more REM sleep.
So many benefits for your sleep when you stop eating at least
three hours before bed. And sleep also ties in with
insulin resistance and pre diabetes.
(23:18):
We'll get to that a little bit later in the video.
And Speaking of making your eating window work for you, I
have one bonus tip I want to addin here that can make a huge
difference for your blood sugar.That is good idea drinks.
These are carbonated beverages that are scientifically proven
to reduce post meal blood sugar spikes.
They contain functional ingredients like amino acids and
(23:39):
chromium that support healthy glucose metabolism.
They are 0 sugar, 0 calorie and taste delicious.
They're perfect for pre diabetes, insulin resistance and
stabilising energy after meals. Just drink 1/3 of a can before a
meal and sip on the rest of the road.
They have been shown to reduce blood sugar spikes by up to 30%.
Good idea. Drinks are available in the US
(24:01):
only. You can head to
healthcoachkate.com/goodidea to check them out and make sure to
use code Kate at checkout because that's going to save you
10% off your order. Step #4 is take 2 tablespoons of
apple cider vinegar diluted in water before bed and I love this
hack if you will I know I said in this video we weren't going
to be talking about gimmicks andthis absolutely is not a
(24:22):
gimmick. There is a lot of scientific
research that supports the benefits of apple cider vinegar
specifically for blood sugar control and lowering fasting
blood sugar and that's because vinegar improves our cells
insulin sensitivity. So if you drink apple cider
vinegar before a meal, like goodidea it can help to reduce blood
sugar spikes, but it's also effective if you drink it before
(24:46):
bed. And it has been shown in many
studies to lower fasting blood sugar numbers.
And this is so so easy to implement.
All you have to do is drink it sometime after dinner, before
bed and your fasting blood sugaris going to be lower, which of
course, that's the whole point here, right?
We're trying to bring our fasting blood sugar down so that
(25:08):
we're no longer pre diabetic. Now I want to emphasise you do
have to dilute it in water because if you don't, it can be
very damaging for your teeth. You can also drink it through a
straw if you're a little bit more worried.
But diluting in water is all youneed to do.
Don't shoot it or anything like that.
I care about your teeth. And finally, step #5 is to walk
(25:29):
after you eat. And this doesn't have to be some
long power walk, it just has to be a 5 to 10 minute walk around
the block, even through your house, doesn't matter, but just
get some movement in. And this is helpful because when
you're moving after you eat, your body is able to use the
energy from that meal immediately.
(25:51):
And so this helps to reduce blood sugar spikes.
And it's also extremely beneficial because when you're
exercising, your cells can actually take in glucose without
insulin. And that is why exercise in
general is so beneficial for metabolic health, for improving
insulin resistance, for controlling blood sugar.
(26:11):
There is a tipping point. You can over exercise and that
can be detrimental. But in general, the reason this
is one of the reasons why exercise is so good for you
because it helps with blood sugar control with insulin
resistance. And like I said, your cells are
able to take in sugar without insulin.
Now I know some people like to do some squats after they eat or
(26:33):
push ups or anything like that. And honestly, whatever you want
to do can make a difference. I just think walking is the
easiest and doesn't have to be intense, doesn't have to be fast
paced. You don't have to do this after
every meal, but particularly if you do it after you have a
really big meal or something that is pretty carb heavy,
that's when you're going to see the most benefits from doing it
(26:56):
and all of the tips in this video.
You don't need to do every single 1:00 every single day.
The more of them that you can doconsistently, that's what's
going to pay off. But you don't need to be
religious about going for a walkafter every single meal you eat.
It's not about that. Like I said, if it's a carb
heavy meal, that's when you're going to see bigger benefits for
your blood sugar. Now I thought I had sleep
(27:19):
somewhere on this list, but apparently I don't.
So I'm going to add in another bonus tip and that is to
prioritise your sleep because studies show the people who are
sleep deprived, people who work shift work are at an increased
risk of insulin resistance, pre diabetes and type 2 diabetes and
also overweight and obesity. And this can happen after just
(27:41):
one night's sleep. Even people who are
metabolically healthy who aren'tinsulin resistant, if they don't
get enough sleep the entire following day, they are going to
be more insulin resistant than they would be otherwise and they
might see higher blood sugar levels throughout the day.
So if you are someone who already has insulin resistance
and pre diabetes, then this is just going to be worse.
(28:04):
So aim for 7:00 to 9:00 hours every single night.
Be consistent with it. Make sure you're going to bed
within an hour of the same time every night and wake up same
thing. This is going to help you to get
better sleep consistently. And honestly this is underrated.
You could be doing everything else right, but if you're still
(28:25):
having high blood sugar readings, if you're still
struggling with your weight, butyour sleep is totally off the
mark, then this could make a huge difference for you.
And I did do another podcast episode a couple months ago on
entirely on sleep and how to improve it.
In that video, I also touched onshift work and how to manage
(28:47):
that so you reduce your risk of diabetes and being overweight or
obese. So I'll link that episode up
above or in the description box if you want to know more about
sleep specifically because I know a lot of people are shift
workers and it's not really something they can change, but
there are ways you can make it so it's not as much of a
(29:10):
negative impact on your health. All right, so let's quickly
recap those 5-6. Was it even 7 steps?
The first one was to eat 30 grammes of protein.
The second one was to stop snacking throughout the day.
The third one was to push your dinner a little bit earlier.
The 4th 1 was a bonus tip and that was to drink a good idea.
(29:31):
The fifth one, now I'm drawing ablank.
Oh. The fifth one was to take a walk
after you eat. And then the final one was to
prioritise your sleep. Like I said, the more
consistently you can do these, the bigger results you're going
to see, and I think these are very attainable for the vast
majority of people. These aren't extreme.
(29:54):
They don't rely on cutting wholefood groups out or anything like
that. Yes, you do want to be a little
bit smarter with your carbohydrates, but if you can
use tools such as walking after you eat, not snacking, if you
can choose Whole Foods over processed foods, more often than
not, then these little things are what's going to add up.
(30:14):
Pre diabetes doesn't mean you'rebroken, it's just a warning sign
and the quicker you can start tomake the changes, the easier
it's going to be to reverse because as it progresses, once
it gets to type 2 diabetes, at that point it does become a
little bit more difficult and itwill take a bit more time,
(30:35):
especially if you have been prescribed insulin.
If it's gotten to that point, honestly, this is the absolute
worst treatment and I'm not saying stop using your insulin
cold Turkey or anything like that, but as long as you're
using insulin, you're not going to see improvements.
Now if you guys do want a littlebit more guidance and support, I
(30:55):
do have a three day blood sugar reset coaching programme.
This is, I was going to say selfpaced.
It is kind of you go through it at your own pace, but it's meant
to be broken down over three days.
This programme also includes a sample meal plan, a shopping
list and you get access to a private Facebook group where we
can work together and you can ask questions and I can offer
(31:16):
you additional support. So if you are still feeling a
little bit confused, you're not quite sure what to eat,
definitely check that out. It's a one time fee and you got
lifetime access that includes the Facebook group.
So any questions you have, I'm there for you.
And before you go, don't forget to check out Good idea drinks.
That's health coach kate.com/goodidea and code Kate
(31:37):
ka. Can I spell my name Kait to save
10%? Now, if you're not already
subscribed to me on Spotify or YouTube, make sure to do that
because I upload on Spotify to my podcast once a week and I
upload on YouTube two to three times per week.
So if you don't want to miss outon a video, make sure you're
(31:59):
subscribed. Thanks guys for watching or
listening and I will see you in the next one.
Bye.
Hello and welcome back to the Healthy Not Complicated podcast.
Today we're going to be talking about pre diabetes and five
steps you can take if you have been recently diagnosed.
Now, if you have been recently diagnosed, it can feel very
overwhelming and confusing. It can be hard to figure out
where to start, but the sooner you jump on board with making
(00:20):
changes, the sooner you start doing things to balance your
blood sugar. Your fasting blood sugar is
going to come down and you're going to be able to reverse pre
diabetes. But like I said, the sooner you
address it the better. So if you're listening to this
podcast, then you're in the right place.
There's a lot of misinformation out there.
I think it's kind of shifting, but the old thinking and what
(00:45):
patients were told when they're first diagnosed with pre
diabetes or type 2 diabetes was that diabetes is a progressive
disease and that once you're diagnosed with it, it's just
going to continue to get worse and worse.
The main treatment that used to be used was insulin to treat
type 2 diabetes and because it was thought to be progressive,
(01:08):
patients were told that they would just have to keep
increasing and increasing their insulin over time.
But this isn't actually true. If you make the right diet and
lifestyle changes, then you can bring your fasting blood sugar
down naturally and you'll no longer be considered pre
diabetic. Now of course, if you go back to
(01:28):
the old diet and lifestyle habits you had that got you pre
diabetic in the 1st place, then it's going to redevelop.
This doesn't mean that you're always going to have pre
diabetes because once you make the changes that we're going to
speak about in today's video to bring your fasting blood sugar
down, your body is going to be able to control your blood sugar
(01:49):
better. And foods that you ate when you
were pre diabetic that spiked your blood sugar, you won't see
as big of a spike once you've improved it.
Now I'm getting a little bit ahead of myself, but the steps
we're going to be talking about today, they're not gimmicks,
they're not based on extreme diets.
They are small changes that everyone can start today that
(02:09):
will help to improve your insulin sensitivity, which helps
to bring your fasting blood sugar down over time.
And again, the faster you start implementing these changes, the
faster you're going to see results.
Now, the strategies in the video, they're also not meant to
be used as a crash diet. They're meant to be things that
you can implement into your routine, habits you can build
(02:32):
that are are sustainable. Because ultimately, yes, you can
go on a crash diet. A lot of people I know, they'll
try keto specifically, and because they're thinking of it
as a diet, they will go on it for a period of time.
They'll see great results, but then they'll just go right back
to how they were eating and the lifestyle choices they were
(02:54):
making beforehand and they'll start to gain the weight back.
Their fasting blood sugar will creep back up and they'll become
pre diabetic again. To see lasting results, we need
to build these habits. The changes we make, they're not
going to be extreme, but they'regoing to be sustainable and
that's when you're going to get those long lasting results.
Now, if it's your first time listening to the podcast or
(03:15):
stopping by my YouTube channel, my name is Kate and I'm a
nutritionist who specialises in insulin resistance and blood
sugar control. I've helped hundreds of clients
reverse pre diabetes, insulin resistance, PCOS, even type 2
diabetes naturally without medication and without crash
diets. I have helped so many clients
get off insulin, get off metformin and other blood sugar
(03:38):
controlling medications because once you address the root cause
of pre diabetes, there's not a need for these medications
anymore. Now I'm going to have time
stamps on the progress bar or inthe description if you're
listening on Spotify. So if you want to skip ahead to
the steps, you can do that. But I think it's really
important to start off by talking about what prediabetes
(03:58):
is and what causes it. Because if you understand what
causes prediabetes and what caused your fasting blood sugar
to go up, then the steps I explained later in this video,
they're going to make a lot moresense.
To be diagnosed with prediabetesyou have to have high fasting
blood sugar. So this is your fasting blood
sugar first thing when you wake up in the morning when you have
(04:19):
no food in your system. A fasting blood sugar above 100
milligrammes per deciliter or 6.1 millimoles per litre is
considered to be pre diabetic. Now if you've watched any of my
other videos you will know that our blood sugar can fluctuate a
lot even day to day. But high fasting blood sugar
doesn't just happen overnight. Pre diabetes actually develops
(04:43):
over years. Now if your fasting blood sugar
continues to go up over time, that's when you're going to be
diagnosed as type 2 diabetic. Pre diabetes and type 2 diabetes
actually start years before yourfasting blood sugar increases.
And this is because at the root of your blood sugar going up is
insulin resistance. Insulin resistance is when the
(05:04):
cells in your body are resistinginsulin.
Insulin is the hormone that controls our blood sugar levels.
Now, our body always wants to keep our blood sugar balanced,
if you will. So we have hormones that are
released if our blood sugar goestoo high, that's insulin.
And we have hormones that are released if your blood sugar
(05:25):
drops too low. And right at that sweet spot in
the middle, that's where your body wants to keep your blood
sugar. So when you eat, that is the
biggest trigger for our blood sugar increasing, particularly
when you eat carbohydrates. The carbohydrates, the starches,
they're broken down into sugar and this enters your
bloodstream. Now I'm going to use sugar and
glucose interchangeably throughout this video because
(05:48):
blood sugar, blood glucose, they're the same thing.
So when you eat carbohydrates broken down into glucose sugar,
it enters your bloodstream and your blood sugar starts to go
up. And this is normal.
This is just your body breaking down the food you ate and
turning it into energy. Like I said, insulin is going to
be released and it's going to take that excess sugar from your
(06:10):
bloodstream and deliver it to the cells in your body that need
it for energy, at which point you'll see your blood sugar come
back down and this is normal. This is a healthy metabolic
function that happens for all ofus day to day except for type 1
diabetics. That's a whole different issue.
When you're type 1 diabetic. It's actually an autoimmune
(06:31):
condition where your body doesn't release or doesn't
create any insulin and because your body is not creating
insulin, your blood sugar just goes up, up, up, up, up, up and
it cannot be controlled. It's extremely dangerous and
that's why type 1 diabetics haveto inject insulin.
But the issue with pre diabetes and type 2 diabetes is actually
(06:53):
the opposite. They're caused by too much
insulin overwhelming your cells O day to day.
If you are eating a diet that has a lot of sugar, a lot of
carbohydrates, if you're eating frequently throughout the day,
if you're eating meals, snacks, if you're snacking in the
evening, your blood sugar is going to be constantly going up
and down. You're going to be on this blood
(07:15):
sugar roller coaster and every time your blood sugar goes up,
insulin is going to be released.Now, if you're eating frequently
like this and you're eating a lot of carbohydrates, then the
cells in your body, they can only store a limited amount of
energy from sugar, from carbs. They can store a lot more as
fat, but there's only a limited amount that they can store from
(07:37):
carbohydrates. So if the cells in your body are
already full, then the insulin is there trying to bring your
blood sugar back down to baseline.
It brings the sugar to your cells who are already full.
So that's when they resist insulin.
And in the very early stages of insulin resistance, your body
notices that your blood sugar isstill high and it releases more
(07:59):
insulin to deal with it. That's when your insulin starts
to get a little bit higher, and this excess insulin will be able
to force the sugar into your cells.
This will work for a period of time.
This excess insulin will be ableto keep your blood sugar in
check and when That's why when Isay that pre diabetes starts
(08:20):
years before your fasting blood sugar starts to go up, that's
because you become insulin resistant up to 10 years before
you'll be diagnosed with pre diabetes.
So what's happening in the earlystages is insulin levels will be
high. The excess insulin is needed to
deal with all the blood sugar spikes, but your fasting blood
(08:41):
sugar will still look normal. And This is why insulin
resistance gets missed, because doctors only routinely test
fasting glucose. So if they're not testing
insulin, they don't know that insulin is high.
And because blood sugar looks normal, they think that
everything's normal. But a lot of people will start
to experience the symptoms of prediabetes and do not have high
(09:03):
fasting blood sugar, and it's because they're insulin
resistant. So this can look like carrying a
lot of fat around the belly, developing dark patches of skin
around the neck, in the armpits and around the groyne.
It can look like frequent energycrashes throughout the day,
especially after eating. Sugar craving after eating.
(09:23):
It can look like just weight gain in general.
And a lot of people will go to their doctors with these
symptoms and be told all their labs look normal.
But really they're not looking at insulin so that's why it gets
missed. I will make a note though that
you don't have to be overweight to have insulin resistance or
pre diabetes. Yes, a lot of people who are
(09:44):
insulin resistant are overweight, but not everyone.
And that's because it's not caused by excess energy
consumption in general. It's caused by high insulin
levels. Now hopefully I haven't lost you
and this is all making sense butbasically the gist of how to
reverse pre diabetes and bring your fasting blood sugar down is
(10:07):
to lower your insulin levels. Because if your insulin levels
remain high, then insulin resistance just gets worse.
And This is why people with type2 diabetes who are prescribed
insulin injections, that's when it becomes a progressive
disease. Because yes, an immediate
solution to your high blood sugar is injecting insulin.
(10:29):
Like I said, your body will do this naturally in the early
stages, but yeah, it can't keep up after a point.
So if you inject it, it's a short term fix because that
excess insulin will be able to control your blood sugar.
However, your cells become more and more resistant to it over
time, and that's why you'll haveto continually increase your
(10:51):
insulin dose. So the solution to bringing your
fasting blood sugar down and improving your insulin
sensitivity is to lower your body's need for insulin.
And we do this in a few different ways.
And that's what is going to be at the root of all the steps
we're going to talk about in today's video.
Because it basically comes down to if you can better balance
(11:12):
your blood sugar. If you're not experiencing big
blood sugar swings throughout the day, then less insulin is
going to be needed and your cells will have a chance to
become more sensitive to it again.
And that's why over time, if youbring your fasting blood sugar
down and you effectively reversepre diabetes, you will be able
to tolerate higher carbohydrate foods better than you did when
(11:37):
you were pre diabetic because your body's insulin sensitivity
has improved and because your cells aren't being overwhelmed
with all of this excess insulin.So let's get into the five
steps. Step number one is to make sure
you're getting 30 grammes of protein at every meal.
Protein is one of the three macro nutrients we have,
(11:59):
protein, fat and fibre. And macro nutrients are
nutrients that we consume in thegreatest amounts and that we
need in the greatest amounts. So there's macro nutrients, the
three I just mentioned and then there's micronutrients, which is
everything else like fat solublevitamins, vitamin B12, vitamin
C, iodine, those sorts of things.
(12:19):
We consume them in smaller amounts, much, much smaller
amounts. Now, when you talk about the
three macronutrients, two of them, their main role is for
energy and the third, which is protein, its role is building
things in your body, keeping your connective tissue, your
muscles, your skin all healthy because all of these things are
(12:43):
built from protein. So if you're not getting enough
protein throughout the day, thenthat's when, well, of course
you're going to lose muscle. Anyone who's tried to build
muscle in the gym will know how important it is to get it in, in
order to build muscle. But you also need to eat enough
to maintain the current muscle that you have.
And even if you're not in the gym, this is important.
(13:03):
If you're not getting enough protein and certain types
specifically, that's when your skin will start to sag.
That's when you'll get wrinkles,that sort of thing.
Now, of course there's variance to this.
There's a genetic component. Some people are more predisposed
to wrinkles and that sort of thing.
But in general, if you're getting enough protein in, then
your connective tissue, your bones are all going to be
(13:25):
stronger and function better. Now, the two other macro
nutrients, carbohydrates and fat, like I said, these are our
body's energy source. So we've touched on
carbohydrates a little bit. They're broken down into sugar.
They enter our bloodstream. And the benefits of
carbohydrates and sugar is that it's a quick energy source.
Our bodies can use it very quickly for energy.
(13:49):
And that's why for elite athletes who are competing in
high intensity, sport cards are so beneficial because these
people require energy fast in order to fuel their movements.
But for the vast majority of people who are just casual
exercisers or who are sedentary,they don't need this fast energy
(14:12):
source. And that's where our secondary
energy source, fat, can be more beneficial.
So I spoke about how our body can only store a limited amount
of carbohydrates, but it can store a lot of fat.
Basically close to an unlimited mall.
I don't want to say unlimited, but it can store a lot of fat.
(14:32):
And it does this through body fat.
And everyone's going to have at least somebody fat unless you're
severely underweight and severely malnourished men will
have even extremely lean men will have at least 10% and
extremely lean women will have at least 15%.
And this is all stored energy, which when carbohydrates and
(14:54):
sugar are low in the body, the body will switch to using fat
for energy instead. And this is when it starts to
use your stored body fat, convert it to energy and fuel
you. The downside to fat is that,
well, it's kind of a double edged sword.
It is a slower fuel source, which means it takes longer for
(15:15):
the body to break it down and convert it to energy, which is
an ideal for athletes who are trying to move quickly and need
that quick energy. But because it's broken down
slowly, it maintains energy levels over a long period of
time. So for the vast majority of
people, this is ideal. And the vast majority of people
(15:39):
do have excess weight that they need to lose.
And This is why limiting carbohydrates, which we'll get
to a little bit later in the video, and focusing on fat and
protein in your diet instead canhelp your body to access that
stored fat while also lowering your insulin levels and allowing
your body to improve its insulinsensitivity.
(16:00):
So a bit of a tangent, but the first step was to get 30 grammes
of protein in at every single meal.
And the reason that this is beneficial is 1, It's going to
help you to maintain your tissuein the body.
So your muscle mass, your bone density, that sort of thing that
we just touched on. But protein is also digested
slower than carbohydrates. And because of this, it helps to
(16:25):
lower blood sugar spikes from your food.
So if you have carbohydrates andprotein together, well, if you
just eat carbohydrates on their own, like let's say you just
have a banana, you're going to see a big spike in your blood
sugar because bananas are almostentirely made of sugar, simple
sugar that's broken down rapidlyand causes a big spike in your
blood sugar. But if you have that same banana
(16:47):
with a source of protein, the protein slows down digestion.
So the blood sugar spike is moregradual and less insulin is
needed all at once. So if you can get 30 grammes of
protein in at every meal, you'regoing to have better blood sugar
control. You're not going to have these
big swings in your blood sugar. Like I said, less insulin will
(17:07):
be needed and that's going to help to bring down your fasting
blood sugar over time. Now, on top of that, protein is
also great for appetite control.The reason that protein can be
so good for appetite control is because, like I said, our body
relies on protein for a lot of different things.
And if we're not getting enough protein in, then we remain
(17:30):
hungry. But if we eat enough protein,
this hunger switches off. And think about it, protein by
itself is very hard to consume. I don't know many people who can
overeat just plain chicken or steak or anything that's just a
protein source. But when you think of something
like potato chips or like Frenchfries, which are almost entirely
(17:52):
carbohydrates and maybe a bit offat, how easy is it to go beyond
your energy needs and to just keep picking at these foods?
And that's because they don't have any protein.
So your body is still hungry forthat protein, but it's not
getting it. 30 grammes of protein at every meal can really
help with this. If you're someone who struggles
(18:13):
with cravings throughout the daybetween meals.
If you have sugar cravings afteryou eat, you're probably not
getting enough protein in. And when I say 30 grammes, I
recommend this as a starting point because a lot of people
are not getting anywhere near enough and especially at
breakfast. Two eggs, for example, has about
10 grammes of protein. So if that is your only protein
source in the morning, then that's not enough.
(18:36):
You need to be eating either more eggs or pairing it with
another protein source. Maybe some smoked salmon, maybe
some bacon without added sugar or some sausages.
Also Greek yoghurt, cottage cheese.
These are great protein sources as well that can help you hit
that 30 gramme minimum. I do have other videos on my
channel on how to get 30 grammesin at every meal on how to get
(18:59):
at least 100 grammes in in a day, so I'll link to one of
those up above or I'll put it inthe description box on Spotify.
It can feel very overwhelming atfirst, but I promise you it's
not as hard as you think. Once you kind of get an idea of
how much protein is in differentfoods, when you start eating
more protein, you are going to see huge benefits for your
(19:21):
appetite control. Like I said, you're going to see
more stable low blood sugar, you're going to feel better
throughout the day. So this is the starting point.
This is the first thing you wantto implement if you've been
diagnosed with pre diabetes. And that kind of leads us into
step #2 you're going to want to take which is to stop snacking.
Now we spoke about how insulin resistance develops when you're
(19:43):
eating frequently and especiallywhen you're eating high carb
foods throughout the day. So when you're snacking in
between meals, your insulin is always going to go up to some
extent when you eat. So you have breakfast, there's a
bump. If you have a snack an hour or
two later, then your insulin doesn't have time to get back
down to baseline before you eat again.
(20:03):
And then more insulin is released.
And then you have lunch. It's still high.
Then you have another snack. Then you have dinner, then you
have dessert, then you have a late night snack.
Your insulin never has a chance to come back down.
And if you allow yourself to just eat 2:00 to 3:00.
Good meals per day with at least30 grammes of protein.
Well, number one, you're not going to be hungry for snacks in
(20:26):
between because you're hitting your protein target.
But also you're going to allow your body to have a break from
insulin. It's going to have a chance to
drop down between meals. And you'll have a chance to
improve your insulin sensitivitythroughout the day.
Because for most people, the only time that their insulin
levels are somewhat low is when they're sleeping because they're
(20:49):
not eating. So if you can spend more time
throughout the day, longer periods without eating, if
you're still eating enough to meet your needs, you're just
getting it in at your meals, then this can be extremely
beneficial. And it's going to help to bring
your fast and blood sugar down over time.
And that, of course, ties in with #1 because if you're
getting enough protein, you're not going to be hungry.
(21:09):
Step #3 is to eat an early dinner.
And by this, I mean, if you can stop eating by between 4:00 to
6:00 PM, if you can allow your body to fully digest your last
meal before you go to sleep, this is going to help so, so
much. Now, effectively what I'm
talking about here is extending your fasting window so your body
(21:32):
is in a fasted state anytime throughout the day that you are.
Well, it's basically if you break your day up into when
you're in a fed state and when you're in a fasted state.
When you're in a fed state is from when you have your first
meal during the day until you finish your last meal, and then
from your last meal overnight until your first meal again,
(21:52):
that's your fasting window. Intermittent fasting, fasting in
general is extremely effective for improving insulin
sensitivity because as we've spoken about, when your insulin
is low, that's when your body starts to heal.
That's when your insulin sensitivity improves.
And if you're not eating for a longer stretch of time, this is
a longer time that your insulin is low.
(22:14):
So that is why fasting is so effective.
Now I know fasting intermittent fasting can seem overwhelming
for a lot of people, but you cantake advantage of this simply by
eating your dinner a couple hours earlier and not snacking
afterwards. Some people also like to skip
breakfast or push their breakfast back instead and then
they just eat a little bit later.
(22:36):
Just depends what works for you.I find that it's easier to still
have breakfast in the morning, have your lunch, and then have
an earlier dinner than it is to skip your breakfast or push your
breakfast back, but it just depends on what works for you.
The other part to this is that when you stop eating at least
three hours before bed, this allows your body to fully digest
(22:57):
and process that food before yougo to sleep and you get into a
fasted state quicker. Your body is able to recover for
longer during the evening and you sleep better.
You have more deep sleep, you have more REM sleep.
So many benefits for your sleep when you stop eating at least
three hours before bed. And sleep also ties in with
insulin resistance and pre diabetes.
(23:18):
We'll get to that a little bit later in the video.
And Speaking of making your eating window work for you, I
have one bonus tip I want to addin here that can make a huge
difference for your blood sugar.That is good idea drinks.
These are carbonated beverages that are scientifically proven
to reduce post meal blood sugar spikes.
They contain functional ingredients like amino acids and
(23:39):
chromium that support healthy glucose metabolism.
They are 0 sugar, 0 calorie and taste delicious.
They're perfect for pre diabetes, insulin resistance and
stabilising energy after meals. Just drink 1/3 of a can before a
meal and sip on the rest of the road.
They have been shown to reduce blood sugar spikes by up to 30%.
Good idea. Drinks are available in the US
(24:01):
only. You can head to
healthcoachkate.com/goodidea to check them out and make sure to
use code Kate at checkout because that's going to save you
10% off your order. Step #4 is take 2 tablespoons of
apple cider vinegar diluted in water before bed and I love this
hack if you will I know I said in this video we weren't going
to be talking about gimmicks andthis absolutely is not a
(24:22):
gimmick. There is a lot of scientific
research that supports the benefits of apple cider vinegar
specifically for blood sugar control and lowering fasting
blood sugar and that's because vinegar improves our cells
insulin sensitivity. So if you drink apple cider
vinegar before a meal, like goodidea it can help to reduce blood
sugar spikes, but it's also effective if you drink it before
(24:46):
bed. And it has been shown in many
studies to lower fasting blood sugar numbers.
And this is so so easy to implement.
All you have to do is drink it sometime after dinner, before
bed and your fasting blood sugaris going to be lower, which of
course, that's the whole point here, right?
We're trying to bring our fasting blood sugar down so that
(25:08):
we're no longer pre diabetic. Now I want to emphasise you do
have to dilute it in water because if you don't, it can be
very damaging for your teeth. You can also drink it through a
straw if you're a little bit more worried.
But diluting in water is all youneed to do.
Don't shoot it or anything like that.
I care about your teeth. And finally, step #5 is to walk
(25:29):
after you eat. And this doesn't have to be some
long power walk, it just has to be a 5 to 10 minute walk around
the block, even through your house, doesn't matter, but just
get some movement in. And this is helpful because when
you're moving after you eat, your body is able to use the
energy from that meal immediately.
(25:51):
And so this helps to reduce blood sugar spikes.
And it's also extremely beneficial because when you're
exercising, your cells can actually take in glucose without
insulin. And that is why exercise in
general is so beneficial for metabolic health, for improving
insulin resistance, for controlling blood sugar.
(26:11):
There is a tipping point. You can over exercise and that
can be detrimental. But in general, the reason this
is one of the reasons why exercise is so good for you
because it helps with blood sugar control with insulin
resistance. And like I said, your cells are
able to take in sugar without insulin.
Now I know some people like to do some squats after they eat or
(26:33):
push ups or anything like that. And honestly, whatever you want
to do can make a difference. I just think walking is the
easiest and doesn't have to be intense, doesn't have to be fast
paced. You don't have to do this after
every meal, but particularly if you do it after you have a
really big meal or something that is pretty carb heavy,
that's when you're going to see the most benefits from doing it
(26:56):
and all of the tips in this video.
You don't need to do every single 1:00 every single day.
The more of them that you can doconsistently, that's what's
going to pay off. But you don't need to be
religious about going for a walkafter every single meal you eat.
It's not about that. Like I said, if it's a carb
heavy meal, that's when you're going to see bigger benefits for
your blood sugar. Now I thought I had sleep
(27:19):
somewhere on this list, but apparently I don't.
So I'm going to add in another bonus tip and that is to
prioritise your sleep because studies show the people who are
sleep deprived, people who work shift work are at an increased
risk of insulin resistance, pre diabetes and type 2 diabetes and
also overweight and obesity. And this can happen after just
(27:41):
one night's sleep. Even people who are
metabolically healthy who aren'tinsulin resistant, if they don't
get enough sleep the entire following day, they are going to
be more insulin resistant than they would be otherwise and they
might see higher blood sugar levels throughout the day.
So if you are someone who already has insulin resistance
and pre diabetes, then this is just going to be worse.
(28:04):
So aim for 7:00 to 9:00 hours every single night.
Be consistent with it. Make sure you're going to bed
within an hour of the same time every night and wake up same
thing. This is going to help you to get
better sleep consistently. And honestly this is underrated.
You could be doing everything else right, but if you're still
(28:25):
having high blood sugar readings, if you're still
struggling with your weight, butyour sleep is totally off the
mark, then this could make a huge difference for you.
And I did do another podcast episode a couple months ago on
entirely on sleep and how to improve it.
In that video, I also touched onshift work and how to manage
(28:47):
that so you reduce your risk of diabetes and being overweight or
obese. So I'll link that episode up
above or in the description box if you want to know more about
sleep specifically because I know a lot of people are shift
workers and it's not really something they can change, but
there are ways you can make it so it's not as much of a
(29:10):
negative impact on your health. All right, so let's quickly
recap those 5-6. Was it even 7 steps?
The first one was to eat 30 grammes of protein.
The second one was to stop snacking throughout the day.
The third one was to push your dinner a little bit earlier.
The 4th 1 was a bonus tip and that was to drink a good idea.
(29:31):
The fifth one, now I'm drawing ablank.
Oh. The fifth one was to take a walk
after you eat. And then the final one was to
prioritise your sleep. Like I said, the more
consistently you can do these, the bigger results you're going
to see, and I think these are very attainable for the vast
majority of people. These aren't extreme.
(29:54):
They don't rely on cutting wholefood groups out or anything like
that. Yes, you do want to be a little
bit smarter with your carbohydrates, but if you can
use tools such as walking after you eat, not snacking, if you
can choose Whole Foods over processed foods, more often than
not, then these little things are what's going to add up.
(30:14):
Pre diabetes doesn't mean you'rebroken, it's just a warning sign
and the quicker you can start tomake the changes, the easier
it's going to be to reverse because as it progresses, once
it gets to type 2 diabetes, at that point it does become a
little bit more difficult and itwill take a bit more time,
(30:35):
especially if you have been prescribed insulin.
If it's gotten to that point, honestly, this is the absolute
worst treatment and I'm not saying stop using your insulin
cold Turkey or anything like that, but as long as you're
using insulin, you're not going to see improvements.
Now if you guys do want a littlebit more guidance and support, I
(30:55):
do have a three day blood sugar reset coaching programme.
This is, I was going to say selfpaced.
It is kind of you go through it at your own pace, but it's meant
to be broken down over three days.
This programme also includes a sample meal plan, a shopping
list and you get access to a private Facebook group where we
can work together and you can ask questions and I can offer
(31:16):
you additional support. So if you are still feeling a
little bit confused, you're not quite sure what to eat,
definitely check that out. It's a one time fee and you got
lifetime access that includes the Facebook group.
So any questions you have, I'm there for you.
And before you go, don't forget to check out Good idea drinks.
That's health coach kate.com/goodidea and code Kate
(31:37):
ka. Can I spell my name Kait to save
10%? Now, if you're not already
subscribed to me on Spotify or YouTube, make sure to do that
because I upload on Spotify to my podcast once a week and I
upload on YouTube two to three times per week.
So if you don't want to miss outon a video, make sure you're
(31:59):
subscribed. Thanks guys for watching or
listening and I will see you in the next one.
Bye.
Host
Kait Malthaner
Popular Podcasts
CrimeLess: Hillbilly Heist
It’s 1996 in rural North Carolina, and an oddball crew makes history when they pull off America’s third largest cash heist. But it’s all downhill from there. Join host Johnny Knoxville as he unspools a wild and woolly tale about a group of regular ‘ol folks who risked it all for a chance at a better life. CrimeLess: Hillbilly Heist answers the question: what would you do with 17.3 million dollars? The answer includes diamond rings, mansions, velvet Elvis paintings, plus a run for the border, murder-for-hire-plots, and FBI busts.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.