September 21, 2025 • 29 mins
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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
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey guys, and welcome back to the Healthy Not Complicated
podcast. Today I'm going to be sharing
with you a practical framework in order to eat to keep your
insulin levels low. Now, just a heads up, I started
recording this video and the audio was recording and so was
the video. And then all of a sudden my
memory card said there was an error.
So the first few minutes, not too long, there's going to be no
(00:22):
video. So if you're listening on
Spotify or if you're listening on YouTube, not an issue, but
the video will pick up after a couple of minutes.
So just a heads up, please stickwith me.
But let's get into it now. Whether you already have insulin
resistance and you're a bit confused about where to start in
terms of what to eat and what not to eat, or if you're just a
little bit concerned about developing insulin resistance or
(00:46):
pre diabetes, type 2 diabetes and you want to get ahead of it
and you want to prevent it, thisepisode is for you.
Because keeping insulin levels low isn't just about preventing
diabetes. It actually impacts you day to
day and how you feel. But then it also impacts you
long term when your insulin levels are lower during the day,
you're going to have more energy, you're going to have
(01:08):
fewer cravings, your body's going to be more efficient at
burning fat. And then of course, long term,
it's going to prevent inflammation or at least reduce
the amount of inflammation because some inflammation is
good and prevent diseases including diabetes, but also
heart disease, Alzheimer's. All of that stuff is linked to
(01:29):
high insulin levels and insulin resistance.
So if you can keep your insulin lower day to day, this is going
to help to prevent those conditions and keep you healthy
in the long run. So really what we're talking
about when we're keeping insulinlevels low, it comes down to
balancing your blood sugar because if you're not having
these big swings in your blood sugar up and down, then your
(01:52):
body doesn't need as much insulin in order to control your
blood sugar. So basically, to lower your
insulin, you need to reduce the amount of blood sugar spikes
that happen in a day. And the more often you can do
this, the better. But all that being said, it
doesn't have to be complicated. The framework we're going to go
over in today's video is pretty simple.
(02:14):
It's not about counting calories.
It's not even about counting specific macros.
There's a few principles you need to focus on, and when you
focus on those principles, your calories tend to fall into place
to meet your energy needs. And like I said, you're going to
have fewer cravings. Your hunger is going to feel
like you can control it a littlebit more.
(02:37):
You're not going to experience anger, which usually happens
after a blood sugar spike and then it comes crashing back
down. And you don't have to overthink
things. It isn't about never being able
to eat out. This isn't about weighing and
tracking everything you're eating.
It's about knowing the principles and applying them to
whatever you're eating as framework.
(02:58):
We're going to go over. You can really use it in any
situation. Now if it's your first time
listening to the podcast, my name's Kate, I'm a nutritionist.
I specialise in insulin resistance and blood sugar
control. I've helped hundreds of clients
reverse pre diabetes, type 2 diabetes, PCOS.
Naturally, at the root of all those is insulin resistance.
So even if insulin resistance hasn't progressed to pre
(03:20):
diabetes or type 2 diabetes yet,you can still get a handle on it
and you can reverse it. And my goal with this podcast is
to simplify by health because asI colluded to a couple minutes
ago, getting healthy doesn't have to be complicated.
You really want to focus on building sustainable habits that
you're going to be able to stickto long term because there's no
(03:41):
point going on a crash diet, doing some extreme fasting
schedule and not being able to stick to it.
Yes, you might lose some weight,you might reach your goals, but
as soon as you go back to how you were eating beforehand, your
diet and lifestyle habits, insulin resistance is going to
come back. The weight you lost is going to
(04:01):
come back. What matters is building these
small, consistent habits. And that's why I'm not big on
tracking calories or even specific macros because this
isn't sustainable long term. People get so caught up in
calorie counting, they can't eatout.
They have to be looking everything up before they leave
the house. They're packing their food and
(04:21):
and that's not a way to live. There's going to be times when
you're not going to be able to track and that's OK.
You still can make good choices.You don't have to be perfect,
but there's a spectrum. You can always make better
choices and you can always make worse choices.
So you have to figure out where you're landing in that spectrum
(04:42):
and try to make the best choice that you can in any situation.
But anyways, let's get into today's topic.
So I'm going to put some time stamps on the progress or in the
descripcion box if you're watching or listening on
Spotify. If you want to ski ahead to the
exact eating routine and framework, you can do that using
the time stamps. But first, I want to talk a
(05:04):
little bit more about why keeping insulin low matters so
much because this isn't something that a lot of people
understand and this isn't something that doctors really
tell you, unfortunately. So insulin is a hormone and it
has a few different roles, but for today's purpose, the one
we're focusing on, and one of its main roles is controlling
(05:25):
your blood sugar. When you eat carbs, those
carbohydrates are broken down into sugar or glucose.
This enters your bloodstream andthis is an energy source and
it's a quick energy source. So if you're working out, if
you're exercising, your body is able to use that energy
immediately and you won't see your blood sugar spike up as
(05:46):
much because your body's using it before it goes up.
But if you eat this meal and youjust sit around, the energy
isn't getting used. And that's when insulin will
take the excess energy from yourbloodstream and bring it to the
cells in your body that need it.And this is a normal process
because your body always wants to keep your blood sugar at a
certain level. It doesn't want it to be too
(06:08):
high, and it doesn't want it to be too low.
So it wants to keep it at around4 grammes.
So you have about four grammes of sugar in your bloodstream at
any given time. If it goes up, that's when
insulin comes and takes any excess away.
But this is totally normal. This is healthy, but problems
start to arise when you're eating a lot of carbohydrates,
and specifically refined carbohydrates and sugar, because
(06:30):
they're broken down faster and when you're eating them
frequently without exercising and using that energy.
So your blood sugar goes up, insulin's released, it tries to
take the excess sugar to your cells, but because your cells
still have energy in them, because you haven't used that
energy, your cells start to reject insulin.
(06:50):
And that's the insulin resistantpart of this.
And So what ends up happening isyour blood sugar still high,
Your insulin is high. Your body sees that your blood
sugar is still elevated and it releases more insulin, and that
excess insulin is able to take the excess glucose and shove it
into your cells. And that's why in the early
(07:11):
stages of insulin resistance, your fasting blood sugar will
still look normal, but your insulin levels will be elevated.
And This is why most people don't even realise they have
insulin resistance, because insulin isn't routinely tested,
only fasting blood sugar is. And insulin resistance starts
years before blood sugar starts to go up.
So the body is able to keep yourblood sugar in check by pumping
(07:36):
out excess insulin for a while. But eventually a problem just
keeps getting worse and worse and your cells start resisting
it more and more. And that's when your fasting
blood sugar will start to go up.And that's when you're going to
be diagnosed with pre diabetes. So if you're eating this way, if
you're eating carbohydrates, if you're eating refined carbs and
sugars frequently throughout theday, if you're eating 3-4 meals,
(07:58):
if you're snacking in between, and all of those meals and
snacks have carbs and sugar, then this is probably the boat
you're in, somewhere along the spectrum of early insulin
resistance all the way to type 2diabetes.
But no matter where you are in the spectrum, you're going to
have elevated insulin. And it's this high insulin that
causes a lot of the side effectsand conditions that are
(08:22):
associated with insulin resistance for women.
This is a big one because high insulin levels actually stop the
body from converting testosterone into oestrogen.
So this causes testosterone to go up.
And this also causes the cycle to become irregular, which
essentially ends up being PCOS, which so many women have.
The root of PCOS is insulin resistance.
(08:43):
For men, it's kind of the opposite in that high insulin
actually lowers testosterone levels, which again is an ideal
that comes with a lot of side effects as well.
But the other issue with having high insulin levels is that
because the body sees high insulin in someone who's
metabolically healthy, when insulin is up, this means that
there's excess sugar in the bloodstream and that means that
(09:05):
there's energy readily available, fast energy ready to
be used right now. So when insulin is high, this
turns off fat burning because your body sees insulin as high,
it knows that there's excess sugar in the bloodstream and it
knows there's energy there. And you're not able to tap into
your stored body fat because that's supposed to be a reserve.
(09:26):
Your body wants to use what is readily available and in your
bloodstream first before it tapsinto your stored body fat.
Now you can see why if you have been gaining weight.
If you're trying to lose weight,this can be a little bit of an
issue. Basically, insulin is nicknamed
the fat storage hormone because when insulin levels are high,
(09:48):
your body is storing fat and notburning it.
And when insulin levels are low,this is when your body goes,
there's no energy readily available.
Let's start breaking down fat and using that for energy
instead. And This is why so many people
go on a diet and they're not losing weight because their
insulin is high and they don't realise it.
(10:10):
So maybe they're not eating a lot and they're not losing
weight and they can feel frustrated.
So keeping insulin low is obviously beneficial.
If you want to lose weight, it'sobviously beneficial if your
blood sugar is creeping up, if you've been diagnosed with pre
diabetes or type 2 diabetes. Like I said, if you have PCOS,
bringing down your insulin is key in order to regulate your
(10:33):
hormones and bring your testosterone levels down,
regulate your cycle. Of course it helps with fat
burning, it helps to stabilise your mood, your cravings.
So like I said at the start, it's going to be beneficial for
day to day, but also long term. And another nickname that
insulin has, yes, it has a lot of nicknames is the ageing
(10:54):
hormone, because high insulin levels have been linked to
accelerated ageing, which probably not what most of us
want. So lowering it helps with
longevity. All right, so how do I keep my
insulin levels low? Let me share with you the
framework, the number one thing you need to remember your top
priority. If you've been watching my
(11:14):
videos, listening to my podcast for a while, you probably know
what I'm going to say. And that is you need to
prioritise protein at every single meal.
Every meal I eat is anchored in protein.
That is the centre protein slowsdown digestion and it reduces
blood sugar spikes. So less insulin is needed all at
once. And this helps keep your insulin
levels lower. Plus, protein is also extremely
(11:37):
satiating. If you're eating enough protein
at every single meal, then you're not going to be hungry
for snacks in between. And when I say enough protein, I
mean 30 to 50 grammes of high quality protein.
I'm not talking about the weightof the food.
When I say 30 to 50 grammes, I'mtalking about the amount of
protein in those foods. I do have videos on what 30
(11:59):
grammes of protein looks like indifferent foods, so I'll link
that on the screen right now if you want to check that out
afterwards. But basically, if you have a
good quality protein source at the centre of your meal, if you
have some chicken, if you have some beef, lamb, if you have
eggs, if you have fish, anythinglike that, if you're having
something like a smoothie, make sure you have a high, high
(12:20):
quality protein powder in that smoothie.
As long as you're getting at least 30 grammes of protein in
with that meal, carbs you are eating alongside it are going to
be digested slower. They're not going to all hit
your bloodstream at once and less insulin will be needed all
at once. So this is going to help to keep
your insulin lower. On top of this, protein is so
(12:40):
important for building muscle. I'm sure you're aware, but also
maintaining muscle. And this is especially important
as we age. Now, muscle isn't just about
about strength. It's not just about the
aesthetics or lifting heavy in the gym.
None of that. We want more muscle because more
muscle means we have more room to store glucose.
(13:01):
So basically when you eat carbohydrates, there is more
space for it to be spread out. And if there's more room for
glucose, then less insulin is going to be needed.
Once again, This is why bodybuilders and people with a
lot of muscle, elite athletes, can eat more carbohydrates and
still be insulin sensitive. They have more muscle.
Now on top of that, they are also metabolically healthy, so
(13:24):
their cells aren't insulin resistant.
But part of it is they have moremuscles.
They have more room to store thecarbs that they eat.
Now the second thing you want todo is have a low carb
foundation. Now I am an advocate for low
carb and keto diet. They can be beneficial, but I do
understand that they aren't attainable for everyone.
(13:47):
Not everyone is going to be ableto stick to the long term and
that's totally fine. If you don't want to go low
carb, you don't have to. But you do need to be a little
bit smarter about carbs if you are going to have them.
So one of the ways you can be smart about carbs is not eating
them on their own. So we already spoke about making
sure you get enough protein in it every meal.
(14:07):
That's one way to be smart aboutcarbs.
Exercising before or after you eat carbohydrates.
This allows your body to use theenergy from the carbs when
you're exercising, which we've already spoken about as well can
be beneficial. That's another way to be smart
about carbs. Now when I say exercising, that
can be as simple as just going for a walk after you eat, even
just doing a few body weight squats, anything like that.
(14:30):
It doesn't have to be for a longtime, but it can just help your
muscles to absorb the glucose. If you can eat a little bit
lower carb though, this is goingto be very, very helpful in
keeping your insulin low becauseif you're eating fewer carbs,
carbs are what's broken down into sugar and why your body
needs the insulin to take that sugar to your cells.
(14:50):
So if you're eating fewer carbs,then there's going to be less
sugar in your bloodstream and less insulin will be needed.
So at the very base, if you can try to eat, if you are going to
have carbs, get them from whole food sources.
So fruits and veggies ideally. If you can stick to non starchy
veggies and lower sugar fruit, that's just going to help to
(15:12):
lower your carbs in general without cutting them out
entirely. So things like berries are lower
in sugar than tropical fruit arethings like asparagus, broccoli,
cauliflower, these are non starchy vegetables and have
fewer carbs than things like potatoes and squash.
Again, spectrum. So low carb fruits and
(15:33):
vegetables, then we have starchyand higher sugar fruits and
vegetables and then we have processed carbs and refined
sugars. So even starchy Whole Foods are
going to be better than eating refined sugar and carbs.
But if you can go one step further and choose lower carb
fruits and vegetables, that's going to be even better.
(15:55):
But again, better and worse choices can always be made #3
you want to make sure you are getting healthy fat at every
single meal. Now when I say healthy fat, I'm
talking about whole food sourcesof fat.
Types of good oils are olive oil, avocado oil, beef tallow,
he is healthy, grass fed, butter.
These are all good sources of fat.
(16:16):
Nuts and seeds as well. So things like chia seeds and
macadamia nuts, any type of nuts, those are all going to be
good fats. You want to avoid obviously
trans fats, that's a given. Vegetable oils, these are oils
that are taken from plants that aren't that oily and they're
very, very fragile. So when you heat them, they
(16:37):
oxidise, they cause inflammationto the body.
So you want to avoid these ones.That's things like canola oil,
soybean oil, corn oil. These are things that aren't
oily foods and the type of fat that is in the small amount of
oil that is coming from these plants, like I said, very
fragile, shouldn't be heated. These oils are also usually
(16:58):
already oxidised and heated during processing, so even if
you don't heat them once they get to you, they are still going
to cause inflammation if you consume them.
So avoid vegetable oils, anything that falls into that
category. Fatty fish like salmon,
mackerel, sardines, those are also another good source of fat.
And fat is especially important for women because we need it to
(17:21):
create hormones. So you can't just go on a fat
diet and expect to still feel healthy.
They're probably going to have issues with your cycle, with
your hormones, with your thyroid, that sort of thing.
Fat is really important and especially if you're reducing
carbs, your body needs an alternate fuel source.
(17:42):
And when you get fat in at your meals, this trains your body to
use fat more efficiently. So then it's able to use your
stored body fat more efficientlyfor energy.
Principle #4 comes into meal timing.
So basically you want to spend some time during the day in a
fasted state. A lot of people nowadays eat
(18:03):
from the moment they wake up until right before bed.
They're snacking late into the evening, they wake up and they
eat, eat right away. If you can extend your fasting
window, which is just basically anytime you're not eating during
the day. So when we're sleeping or
fasting, if you can extend your fasting window either in the
morning by pushing your breakfast back a couple of hours
or in the evening by eating an earlier dinner and not stacking
(18:27):
afterwards. This is going to be beneficial
because when you're not eating, this is when your insulin levels
are lowest and when your insulinis low, this is when your cells
start to become more insulin sensitive again.
So even just a a couple more hours each day in that low
insulin fasted state can really help to improve your insulin
sensitivity, help to reverse insulin resistance, regulate
(18:50):
your hormones. You don't need to go overboard.
I know 16-8 is popular, but evenif you can just fast for 12
hours a day, stop eating at 8:00PM and not eat again until 8:00
AM in the morning, that can havehuge benefits.
Now when I say this, I'm not talking about eating less
overall, about restricting calories.
(19:11):
Yes, if you are spending more time during the day in a fasted
state, you are going to eat a little bit less, but that's not
where the benefits come from here.
The benefits come from your insulin levels being lower.
You still want to make sure you're eating enough within your
feeding window. For most people that is 2 to 3
solid meals per day. With that 30 to 50 grammes of
protein. Then with fruits and vegetables,
(19:33):
ideally low carb fruits and vegetables or being smart about
your carbs. As we already spoke about, this
isn't about calorie restriction.And the final component here,
which kind of ties in with meal timing, is not snacking.
So we spoke about how if you eat30 grammes of protein in your
meals, you're not going to be hungry for snacks in between.
(19:53):
And this just means you have time in between your meals for
your insulin levels to come down, back down to baseline.
Basically, you're getting mini hits of fasting in throughout
the day because if you are constantly eating and snacking
all day long, then your insulin is constantly elevated.
So just giving yourself at leasta few hours in between meals for
(20:15):
your insulin levels to come backdown, this can really help as
well. And of course, this is going to
lower your insulin. Regulate your blood sugar.
You're just going to reap all ofthe benefits if you can snack
less. Now if you absolutely need a
snack in between meals, high protein snacks are going to be
key. I've done other videos talking
about the best high protein snacks for insulin resistance,
(20:37):
so I'll link one of those on thescreen.
Now avoid high carb snacks because again, going to bump
your insulin up. Ideal is not snacking, but if
you are going to snack snacks that are high in protein and
fat. So let me walk you through a
sample day of eating so you can get an idea of what this like in
practise. You're going to start your day
off with hydration, not food. Make sure you have a big loss of
(20:58):
water with some electrolytes anddelay your caffeine.
If you delay your caffeine at least 90 minutes after you wake
up, this is going to keep your cortisol balanced and it's going
to help you to get hydrated before you get that caffeine
hit. Like I said, if you want to have
breakfast you can. Or if you can push it back a
couple of hours and wait until you're truly hungry, then that
(21:21):
can be good for extending your fasting window.
Now when you do have your first meal, it's going to be protein
centred. Think eggs with avocado, salmon
and greens, some sort of omelette if you want to make
like a chia seed pudding and usea protein powder.
Sometimes a protein shake with cottage cheese or collagen.
(21:41):
Just always make sure you have at least 30 grammes of protein
in this meal and this is especially important for the
first meal of the day. Now when it's time for lunch,
again, protein at the centre andsimple sides.
So chicken with roasted vegetables, a chicken salad,
maybe beef patties, sometimes just having your leftovers from
(22:03):
dinner. It doesn't have to be fancy, but
this can be filling and this canbe a good way to get enough
protein in. You can make a salad with
sardines or mackerel or salmon. Hard boiled eggs are a great way
to boost protein. Just make sure your protein at
the centre. Again, if you do need a snack
like we spoke about before, makesure it's high in protein.
So something like Greek yoghurt,hard boiled eggs, beef jerky, or
(22:27):
meat sticks that have no added sugar.
These can all be good options. And then for dinner, just make
sure to keep it simple. Again, you can have steak and
some vegetables on the side. This can be broccoli.
If you do want to have some sweet potato or something more
starchy, that's okay too. Salmon with asparagus.
Burger patties. Like a burger bowl or a burrito
(22:48):
bowl. Again, always anchored around
protein and if you can eat a little bit earlier in the
evening, if you can, make sure to try to have your first meal
at least three hours before you go to bed.
This is going to make sure that your meal is digested before
your head hits the pillow, that your insulin is already low when
you go to sleep. So you're going to be able to
get more restful sleep. You're going to spend more time
(23:10):
once again in that low insulin state.
Don't eat too close to bedtime if you can help it.
And that's basically it. So it doesn't have to be
complicated. Just remember the framework.
Remember to have protein at the centre of your meals.
Remember to be smart about carbs.
And yeah, if you do that, you'regoing to start feeling better
very quickly. Your insulin levels are going to
come down, your insulin resistance is going to improve,
(23:32):
and your long term health is going to be better as well.
Now, I still have a little bit more to cover.
In today's video, I'm going to touch on how to be smart about
carbs because that's something I'm asked about a lot.
And like I said, you don't have to cut them out entirely if you
don't want to. But before you do that, I'm
going to take a quick moment to thank today's sponsor, Saudi.
Something I always talk about ishow important hydration is for
(23:53):
blood sugar. When you're dehydrated, your
cortisol goes up, which pushes your blood sugar up too.
And if you're drinking coffee first thing in the morning
without hydrating, you're putting your body under even
more stress. That's why I love starting my
day with soda's everyday hydration salts.
It's not just water, it's electrolytes, sodium, potassium
and magnesium. All the minerals your body
(24:13):
actually needs to stay hydrated.Especially if you're eating low
carb. Your body flushes electrolytes
faster and without replacing them you feel tired, you crave
sugar and your workouts suffer. I mix 1 sachet of soda in water
in the morning before I have my coffee and it makes such a
difference. Stable energy, no mid morning
crash and better workouts. If you want to try out soda
(24:34):
everyday hydration salts, you can head to
healthcoachkate.com/soda Hydration.
I'll put that link in the description box down below.
And make sure to use code HCK 15at checkout to save 15% off your
order. Thanks and to Sony for
sponsoring today's episode. OK, so let's talk more about
carbs because context really matters here.
I don't demonise carbs. They do have a place, and their
(24:55):
place is in providing quick energy.
Now, for the average person, they don't need that quick
energy. For someone who's an elite
athlete with more muscle, who has high energy needs, then
yeah, can definitely benefit that group of people.
But the vast majority, people who are trying to bring their
insulin levels down. But you need to be a little bit
smarter about carbs because whenyou're insulin resistant, your
(25:17):
body isn't handling them in the way that it should.
Now your tolerance to carbs can be built back up as your insulin
resistance reverses. As your insulin sensitivity
improves, your body will be ableto handle them better.
Your cells will be able to take glucose better.
But that can take a little bit of time.
The easiest way to be smart about carbs is to time them
around your workouts. So if you're doing anything,
(25:38):
even if that's a walk during theday, have your carbs before or
after them. If you are doing any resistance
training or Pilates, again, carbs before or after, this is
going to be the best time. Another way to be smart about
carbs is to make sure you're getting them from Whole Foods.
So if you're drinking something like fruit juice, this is very
(25:58):
high in carbs, it doesn't have fibre.
So the carbs are broken down rapidly, they're absorbed
rapidly. Your blood sugar goes up a lot
as compared to eating the same fruit as the juice.
But in whole food form, the fibre slowing it down, you're
not able to get as much in at 1.So if there's something like
(26:19):
four oranges in a glass of orange juice, which of course
it's going to be harder to eat for oranges than drink a glass
of orange juice, so you're not getting as much sugar, You have
the added fibre which slows downdigestion.
Less insulin is needed all at once.
That's another way to be smart about carbs.
You can also take something likea berberine supplement or apple
cider vinegar before eating thembecause this helps to improve
(26:42):
insulin sensitivity short term. Your cells are able to take in
the glucose more efficiently when you drink apple cider
vinegar or take berberine beforeyour meal.
This has been scientifically proven.
I have so many other videos on my channel to get into that, so
I will link one on the screen now.
But like I said, this doesn't have to be complicated.
These are little strategies you can use and apply whether you're
(27:02):
eating at home, whether you're eating out.
If you're eating out and you're not sure what to choose, just
focus on something that has protein in it.
Try to avoid anything that's high in refined carbs.
If you can take off a cider vinegar before you eat out,
that's going to help as well. Just like these little tweaks
make a really big difference because it really isn't about
being perfect. You need to build these
(27:24):
sustainable small habits and that's how you're going to get
the lasting results. And life happens.
If you eat a piece of cake one day, if you have a party, if you
have a big night drinking, this isn't going to totally derail
you. What matters is what you do the
majority of the time and not theminority.
So don't beat yourself up because at the end of the day,
(27:45):
why are you trying to get healthy?
You're trying to get healthy in order to enjoy your life more.
And if you're stressing about what you're eating every day,
every meal, if you're counting calories, if you're just
worrying about it, if you can't eat out at all, are you really
enjoying your life? There is a way to have balance
and to be able to do both. And if you use this framework,
(28:08):
you can do just that. Now you don't need to apply
everything we've spoken about intoday's video either, even if
you can just apply one or two things.
I would recommend starting with prioritising protein in your
meals. If you can do just that, you're
going to see a huge difference. It's going to help you to
control your appetite better. You're going to be able to make
better choices throughout the day.
Your blood sugar is going to be more stable and build on that
(28:32):
with the other habits and thingswe spoke about from the
framework today. But anyways, I hope this video
gave you some ideas for things you can start applying to your
own life. And I really hope that yeah, you
learn something new and something that you can apply.
Honestly, this framework works and it's not complicated.
(28:53):
Prioritise protein, prioritise Whole Foods, make sure you're
eating enough fat, get some movement in and you're good to
go. Now I want to hear from you
guys. Let me know if you do something
similar to this framework or if this is all totally new to you.
In the description box, not in the description box in the
comment section down below, there is also a comment section
(29:14):
on Spotify. I do get a few comments
occasionally there, but if you want to leave a comment on
Spotify, I really appreciate it.Thank you guys so much for
tuning in and I will see you in the next episode.
Bye, guys.
Hey guys, and welcome back to the Healthy Not Complicated
podcast. Today I'm going to be sharing
with you a practical framework in order to eat to keep your
insulin levels low. Now, just a heads up, I started
recording this video and the audio was recording and so was
the video. And then all of a sudden my
memory card said there was an error.
So the first few minutes, not too long, there's going to be no
(00:22):
video. So if you're listening on
Spotify or if you're listening on YouTube, not an issue, but
the video will pick up after a couple of minutes.
So just a heads up, please stickwith me.
But let's get into it now. Whether you already have insulin
resistance and you're a bit confused about where to start in
terms of what to eat and what not to eat, or if you're just a
little bit concerned about developing insulin resistance or
(00:46):
pre diabetes, type 2 diabetes and you want to get ahead of it
and you want to prevent it, thisepisode is for you.
Because keeping insulin levels low isn't just about preventing
diabetes. It actually impacts you day to
day and how you feel. But then it also impacts you
long term when your insulin levels are lower during the day,
you're going to have more energy, you're going to have
(01:08):
fewer cravings, your body's going to be more efficient at
burning fat. And then of course, long term,
it's going to prevent inflammation or at least reduce
the amount of inflammation because some inflammation is
good and prevent diseases including diabetes, but also
heart disease, Alzheimer's. All of that stuff is linked to
(01:29):
high insulin levels and insulin resistance.
So if you can keep your insulin lower day to day, this is going
to help to prevent those conditions and keep you healthy
in the long run. So really what we're talking
about when we're keeping insulinlevels low, it comes down to
balancing your blood sugar because if you're not having
these big swings in your blood sugar up and down, then your
(01:52):
body doesn't need as much insulin in order to control your
blood sugar. So basically, to lower your
insulin, you need to reduce the amount of blood sugar spikes
that happen in a day. And the more often you can do
this, the better. But all that being said, it
doesn't have to be complicated. The framework we're going to go
over in today's video is pretty simple.
(02:14):
It's not about counting calories.
It's not even about counting specific macros.
There's a few principles you need to focus on, and when you
focus on those principles, your calories tend to fall into place
to meet your energy needs. And like I said, you're going to
have fewer cravings. Your hunger is going to feel
like you can control it a littlebit more.
(02:37):
You're not going to experience anger, which usually happens
after a blood sugar spike and then it comes crashing back
down. And you don't have to overthink
things. It isn't about never being able
to eat out. This isn't about weighing and
tracking everything you're eating.
It's about knowing the principles and applying them to
whatever you're eating as framework.
(02:58):
We're going to go over. You can really use it in any
situation. Now if it's your first time
listening to the podcast, my name's Kate, I'm a nutritionist.
I specialise in insulin resistance and blood sugar
control. I've helped hundreds of clients
reverse pre diabetes, type 2 diabetes, PCOS.
Naturally, at the root of all those is insulin resistance.
So even if insulin resistance hasn't progressed to pre
(03:20):
diabetes or type 2 diabetes yet,you can still get a handle on it
and you can reverse it. And my goal with this podcast is
to simplify by health because asI colluded to a couple minutes
ago, getting healthy doesn't have to be complicated.
You really want to focus on building sustainable habits that
you're going to be able to stickto long term because there's no
(03:41):
point going on a crash diet, doing some extreme fasting
schedule and not being able to stick to it.
Yes, you might lose some weight,you might reach your goals, but
as soon as you go back to how you were eating beforehand, your
diet and lifestyle habits, insulin resistance is going to
come back. The weight you lost is going to
(04:01):
come back. What matters is building these
small, consistent habits. And that's why I'm not big on
tracking calories or even specific macros because this
isn't sustainable long term. People get so caught up in
calorie counting, they can't eatout.
They have to be looking everything up before they leave
the house. They're packing their food and
(04:21):
and that's not a way to live. There's going to be times when
you're not going to be able to track and that's OK.
You still can make good choices.You don't have to be perfect,
but there's a spectrum. You can always make better
choices and you can always make worse choices.
So you have to figure out where you're landing in that spectrum
(04:42):
and try to make the best choice that you can in any situation.
But anyways, let's get into today's topic.
So I'm going to put some time stamps on the progress or in the
descripcion box if you're watching or listening on
Spotify. If you want to ski ahead to the
exact eating routine and framework, you can do that using
the time stamps. But first, I want to talk a
(05:04):
little bit more about why keeping insulin low matters so
much because this isn't something that a lot of people
understand and this isn't something that doctors really
tell you, unfortunately. So insulin is a hormone and it
has a few different roles, but for today's purpose, the one
we're focusing on, and one of its main roles is controlling
(05:25):
your blood sugar. When you eat carbs, those
carbohydrates are broken down into sugar or glucose.
This enters your bloodstream andthis is an energy source and
it's a quick energy source. So if you're working out, if
you're exercising, your body is able to use that energy
immediately and you won't see your blood sugar spike up as
(05:46):
much because your body's using it before it goes up.
But if you eat this meal and youjust sit around, the energy
isn't getting used. And that's when insulin will
take the excess energy from yourbloodstream and bring it to the
cells in your body that need it.And this is a normal process
because your body always wants to keep your blood sugar at a
certain level. It doesn't want it to be too
(06:08):
high, and it doesn't want it to be too low.
So it wants to keep it at around4 grammes.
So you have about four grammes of sugar in your bloodstream at
any given time. If it goes up, that's when
insulin comes and takes any excess away.
But this is totally normal. This is healthy, but problems
start to arise when you're eating a lot of carbohydrates,
and specifically refined carbohydrates and sugar, because
(06:30):
they're broken down faster and when you're eating them
frequently without exercising and using that energy.
So your blood sugar goes up, insulin's released, it tries to
take the excess sugar to your cells, but because your cells
still have energy in them, because you haven't used that
energy, your cells start to reject insulin.
(06:50):
And that's the insulin resistantpart of this.
And So what ends up happening isyour blood sugar still high,
Your insulin is high. Your body sees that your blood
sugar is still elevated and it releases more insulin, and that
excess insulin is able to take the excess glucose and shove it
into your cells. And that's why in the early
(07:11):
stages of insulin resistance, your fasting blood sugar will
still look normal, but your insulin levels will be elevated.
And This is why most people don't even realise they have
insulin resistance, because insulin isn't routinely tested,
only fasting blood sugar is. And insulin resistance starts
years before blood sugar starts to go up.
So the body is able to keep yourblood sugar in check by pumping
(07:36):
out excess insulin for a while. But eventually a problem just
keeps getting worse and worse and your cells start resisting
it more and more. And that's when your fasting
blood sugar will start to go up.And that's when you're going to
be diagnosed with pre diabetes. So if you're eating this way, if
you're eating carbohydrates, if you're eating refined carbs and
sugars frequently throughout theday, if you're eating 3-4 meals,
(07:58):
if you're snacking in between, and all of those meals and
snacks have carbs and sugar, then this is probably the boat
you're in, somewhere along the spectrum of early insulin
resistance all the way to type 2diabetes.
But no matter where you are in the spectrum, you're going to
have elevated insulin. And it's this high insulin that
causes a lot of the side effectsand conditions that are
(08:22):
associated with insulin resistance for women.
This is a big one because high insulin levels actually stop the
body from converting testosterone into oestrogen.
So this causes testosterone to go up.
And this also causes the cycle to become irregular, which
essentially ends up being PCOS, which so many women have.
The root of PCOS is insulin resistance.
(08:43):
For men, it's kind of the opposite in that high insulin
actually lowers testosterone levels, which again is an ideal
that comes with a lot of side effects as well.
But the other issue with having high insulin levels is that
because the body sees high insulin in someone who's
metabolically healthy, when insulin is up, this means that
there's excess sugar in the bloodstream and that means that
(09:05):
there's energy readily available, fast energy ready to
be used right now. So when insulin is high, this
turns off fat burning because your body sees insulin as high,
it knows that there's excess sugar in the bloodstream and it
knows there's energy there. And you're not able to tap into
your stored body fat because that's supposed to be a reserve.
(09:26):
Your body wants to use what is readily available and in your
bloodstream first before it tapsinto your stored body fat.
Now you can see why if you have been gaining weight.
If you're trying to lose weight,this can be a little bit of an
issue. Basically, insulin is nicknamed
the fat storage hormone because when insulin levels are high,
(09:48):
your body is storing fat and notburning it.
And when insulin levels are low,this is when your body goes,
there's no energy readily available.
Let's start breaking down fat and using that for energy
instead. And This is why so many people
go on a diet and they're not losing weight because their
insulin is high and they don't realise it.
(10:10):
So maybe they're not eating a lot and they're not losing
weight and they can feel frustrated.
So keeping insulin low is obviously beneficial.
If you want to lose weight, it'sobviously beneficial if your
blood sugar is creeping up, if you've been diagnosed with pre
diabetes or type 2 diabetes. Like I said, if you have PCOS,
bringing down your insulin is key in order to regulate your
(10:33):
hormones and bring your testosterone levels down,
regulate your cycle. Of course it helps with fat
burning, it helps to stabilise your mood, your cravings.
So like I said at the start, it's going to be beneficial for
day to day, but also long term. And another nickname that
insulin has, yes, it has a lot of nicknames is the ageing
(10:54):
hormone, because high insulin levels have been linked to
accelerated ageing, which probably not what most of us
want. So lowering it helps with
longevity. All right, so how do I keep my
insulin levels low? Let me share with you the
framework, the number one thing you need to remember your top
priority. If you've been watching my
(11:14):
videos, listening to my podcast for a while, you probably know
what I'm going to say. And that is you need to
prioritise protein at every single meal.
Every meal I eat is anchored in protein.
That is the centre protein slowsdown digestion and it reduces
blood sugar spikes. So less insulin is needed all at
once. And this helps keep your insulin
levels lower. Plus, protein is also extremely
(11:37):
satiating. If you're eating enough protein
at every single meal, then you're not going to be hungry
for snacks in between. And when I say enough protein, I
mean 30 to 50 grammes of high quality protein.
I'm not talking about the weightof the food.
When I say 30 to 50 grammes, I'mtalking about the amount of
protein in those foods. I do have videos on what 30
(11:59):
grammes of protein looks like indifferent foods, so I'll link
that on the screen right now if you want to check that out
afterwards. But basically, if you have a
good quality protein source at the centre of your meal, if you
have some chicken, if you have some beef, lamb, if you have
eggs, if you have fish, anythinglike that, if you're having
something like a smoothie, make sure you have a high, high
(12:20):
quality protein powder in that smoothie.
As long as you're getting at least 30 grammes of protein in
with that meal, carbs you are eating alongside it are going to
be digested slower. They're not going to all hit
your bloodstream at once and less insulin will be needed all
at once. So this is going to help to keep
your insulin lower. On top of this, protein is so
(12:40):
important for building muscle. I'm sure you're aware, but also
maintaining muscle. And this is especially important
as we age. Now, muscle isn't just about
about strength. It's not just about the
aesthetics or lifting heavy in the gym.
None of that. We want more muscle because more
muscle means we have more room to store glucose.
(13:01):
So basically when you eat carbohydrates, there is more
space for it to be spread out. And if there's more room for
glucose, then less insulin is going to be needed.
Once again, This is why bodybuilders and people with a
lot of muscle, elite athletes, can eat more carbohydrates and
still be insulin sensitive. They have more muscle.
Now on top of that, they are also metabolically healthy, so
(13:24):
their cells aren't insulin resistant.
But part of it is they have moremuscles.
They have more room to store thecarbs that they eat.
Now the second thing you want todo is have a low carb
foundation. Now I am an advocate for low
carb and keto diet. They can be beneficial, but I do
understand that they aren't attainable for everyone.
(13:47):
Not everyone is going to be ableto stick to the long term and
that's totally fine. If you don't want to go low
carb, you don't have to. But you do need to be a little
bit smarter about carbs if you are going to have them.
So one of the ways you can be smart about carbs is not eating
them on their own. So we already spoke about making
sure you get enough protein in it every meal.
(14:07):
That's one way to be smart aboutcarbs.
Exercising before or after you eat carbohydrates.
This allows your body to use theenergy from the carbs when
you're exercising, which we've already spoken about as well can
be beneficial. That's another way to be smart
about carbs. Now when I say exercising, that
can be as simple as just going for a walk after you eat, even
just doing a few body weight squats, anything like that.
(14:30):
It doesn't have to be for a longtime, but it can just help your
muscles to absorb the glucose. If you can eat a little bit
lower carb though, this is goingto be very, very helpful in
keeping your insulin low becauseif you're eating fewer carbs,
carbs are what's broken down into sugar and why your body
needs the insulin to take that sugar to your cells.
(14:50):
So if you're eating fewer carbs,then there's going to be less
sugar in your bloodstream and less insulin will be needed.
So at the very base, if you can try to eat, if you are going to
have carbs, get them from whole food sources.
So fruits and veggies ideally. If you can stick to non starchy
veggies and lower sugar fruit, that's just going to help to
(15:12):
lower your carbs in general without cutting them out
entirely. So things like berries are lower
in sugar than tropical fruit arethings like asparagus, broccoli,
cauliflower, these are non starchy vegetables and have
fewer carbs than things like potatoes and squash.
Again, spectrum. So low carb fruits and
(15:33):
vegetables, then we have starchyand higher sugar fruits and
vegetables and then we have processed carbs and refined
sugars. So even starchy Whole Foods are
going to be better than eating refined sugar and carbs.
But if you can go one step further and choose lower carb
fruits and vegetables, that's going to be even better.
(15:55):
But again, better and worse choices can always be made #3
you want to make sure you are getting healthy fat at every
single meal. Now when I say healthy fat, I'm
talking about whole food sourcesof fat.
Types of good oils are olive oil, avocado oil, beef tallow,
he is healthy, grass fed, butter.
These are all good sources of fat.
(16:16):
Nuts and seeds as well. So things like chia seeds and
macadamia nuts, any type of nuts, those are all going to be
good fats. You want to avoid obviously
trans fats, that's a given. Vegetable oils, these are oils
that are taken from plants that aren't that oily and they're
very, very fragile. So when you heat them, they
(16:37):
oxidise, they cause inflammationto the body.
So you want to avoid these ones.That's things like canola oil,
soybean oil, corn oil. These are things that aren't
oily foods and the type of fat that is in the small amount of
oil that is coming from these plants, like I said, very
fragile, shouldn't be heated. These oils are also usually
(16:58):
already oxidised and heated during processing, so even if
you don't heat them once they get to you, they are still going
to cause inflammation if you consume them.
So avoid vegetable oils, anything that falls into that
category. Fatty fish like salmon,
mackerel, sardines, those are also another good source of fat.
And fat is especially important for women because we need it to
(17:21):
create hormones. So you can't just go on a fat
diet and expect to still feel healthy.
They're probably going to have issues with your cycle, with
your hormones, with your thyroid, that sort of thing.
Fat is really important and especially if you're reducing
carbs, your body needs an alternate fuel source.
(17:42):
And when you get fat in at your meals, this trains your body to
use fat more efficiently. So then it's able to use your
stored body fat more efficientlyfor energy.
Principle #4 comes into meal timing.
So basically you want to spend some time during the day in a
fasted state. A lot of people nowadays eat
(18:03):
from the moment they wake up until right before bed.
They're snacking late into the evening, they wake up and they
eat, eat right away. If you can extend your fasting
window, which is just basically anytime you're not eating during
the day. So when we're sleeping or
fasting, if you can extend your fasting window either in the
morning by pushing your breakfast back a couple of hours
or in the evening by eating an earlier dinner and not stacking
(18:27):
afterwards. This is going to be beneficial
because when you're not eating, this is when your insulin levels
are lowest and when your insulinis low, this is when your cells
start to become more insulin sensitive again.
So even just a a couple more hours each day in that low
insulin fasted state can really help to improve your insulin
sensitivity, help to reverse insulin resistance, regulate
(18:50):
your hormones. You don't need to go overboard.
I know 16-8 is popular, but evenif you can just fast for 12
hours a day, stop eating at 8:00PM and not eat again until 8:00
AM in the morning, that can havehuge benefits.
Now when I say this, I'm not talking about eating less
overall, about restricting calories.
(19:11):
Yes, if you are spending more time during the day in a fasted
state, you are going to eat a little bit less, but that's not
where the benefits come from here.
The benefits come from your insulin levels being lower.
You still want to make sure you're eating enough within your
feeding window. For most people that is 2 to 3
solid meals per day. With that 30 to 50 grammes of
protein. Then with fruits and vegetables,
(19:33):
ideally low carb fruits and vegetables or being smart about
your carbs. As we already spoke about, this
isn't about calorie restriction.And the final component here,
which kind of ties in with meal timing, is not snacking.
So we spoke about how if you eat30 grammes of protein in your
meals, you're not going to be hungry for snacks in between.
(19:53):
And this just means you have time in between your meals for
your insulin levels to come down, back down to baseline.
Basically, you're getting mini hits of fasting in throughout
the day because if you are constantly eating and snacking
all day long, then your insulin is constantly elevated.
So just giving yourself at leasta few hours in between meals for
(20:15):
your insulin levels to come backdown, this can really help as
well. And of course, this is going to
lower your insulin. Regulate your blood sugar.
You're just going to reap all ofthe benefits if you can snack
less. Now if you absolutely need a
snack in between meals, high protein snacks are going to be
key. I've done other videos talking
about the best high protein snacks for insulin resistance,
(20:37):
so I'll link one of those on thescreen.
Now avoid high carb snacks because again, going to bump
your insulin up. Ideal is not snacking, but if
you are going to snack snacks that are high in protein and
fat. So let me walk you through a
sample day of eating so you can get an idea of what this like in
practise. You're going to start your day
off with hydration, not food. Make sure you have a big loss of
(20:58):
water with some electrolytes anddelay your caffeine.
If you delay your caffeine at least 90 minutes after you wake
up, this is going to keep your cortisol balanced and it's going
to help you to get hydrated before you get that caffeine
hit. Like I said, if you want to have
breakfast you can. Or if you can push it back a
couple of hours and wait until you're truly hungry, then that
(21:21):
can be good for extending your fasting window.
Now when you do have your first meal, it's going to be protein
centred. Think eggs with avocado, salmon
and greens, some sort of omelette if you want to make
like a chia seed pudding and usea protein powder.
Sometimes a protein shake with cottage cheese or collagen.
(21:41):
Just always make sure you have at least 30 grammes of protein
in this meal and this is especially important for the
first meal of the day. Now when it's time for lunch,
again, protein at the centre andsimple sides.
So chicken with roasted vegetables, a chicken salad,
maybe beef patties, sometimes just having your leftovers from
(22:03):
dinner. It doesn't have to be fancy, but
this can be filling and this canbe a good way to get enough
protein in. You can make a salad with
sardines or mackerel or salmon. Hard boiled eggs are a great way
to boost protein. Just make sure your protein at
the centre. Again, if you do need a snack
like we spoke about before, makesure it's high in protein.
So something like Greek yoghurt,hard boiled eggs, beef jerky, or
(22:27):
meat sticks that have no added sugar.
These can all be good options. And then for dinner, just make
sure to keep it simple. Again, you can have steak and
some vegetables on the side. This can be broccoli.
If you do want to have some sweet potato or something more
starchy, that's okay too. Salmon with asparagus.
Burger patties. Like a burger bowl or a burrito
(22:48):
bowl. Again, always anchored around
protein and if you can eat a little bit earlier in the
evening, if you can, make sure to try to have your first meal
at least three hours before you go to bed.
This is going to make sure that your meal is digested before
your head hits the pillow, that your insulin is already low when
you go to sleep. So you're going to be able to
get more restful sleep. You're going to spend more time
(23:10):
once again in that low insulin state.
Don't eat too close to bedtime if you can help it.
And that's basically it. So it doesn't have to be
complicated. Just remember the framework.
Remember to have protein at the centre of your meals.
Remember to be smart about carbs.
And yeah, if you do that, you'regoing to start feeling better
very quickly. Your insulin levels are going to
come down, your insulin resistance is going to improve,
(23:32):
and your long term health is going to be better as well.
Now, I still have a little bit more to cover.
In today's video, I'm going to touch on how to be smart about
carbs because that's something I'm asked about a lot.
And like I said, you don't have to cut them out entirely if you
don't want to. But before you do that, I'm
going to take a quick moment to thank today's sponsor, Saudi.
Something I always talk about ishow important hydration is for
(23:53):
blood sugar. When you're dehydrated, your
cortisol goes up, which pushes your blood sugar up too.
And if you're drinking coffee first thing in the morning
without hydrating, you're putting your body under even
more stress. That's why I love starting my
day with soda's everyday hydration salts.
It's not just water, it's electrolytes, sodium, potassium
and magnesium. All the minerals your body
(24:13):
actually needs to stay hydrated.Especially if you're eating low
carb. Your body flushes electrolytes
faster and without replacing them you feel tired, you crave
sugar and your workouts suffer. I mix 1 sachet of soda in water
in the morning before I have my coffee and it makes such a
difference. Stable energy, no mid morning
crash and better workouts. If you want to try out soda
(24:34):
everyday hydration salts, you can head to
healthcoachkate.com/soda Hydration.
I'll put that link in the description box down below.
And make sure to use code HCK 15at checkout to save 15% off your
order. Thanks and to Sony for
sponsoring today's episode. OK, so let's talk more about
carbs because context really matters here.
I don't demonise carbs. They do have a place, and their
(24:55):
place is in providing quick energy.
Now, for the average person, they don't need that quick
energy. For someone who's an elite
athlete with more muscle, who has high energy needs, then
yeah, can definitely benefit that group of people.
But the vast majority, people who are trying to bring their
insulin levels down. But you need to be a little bit
smarter about carbs because whenyou're insulin resistant, your
(25:17):
body isn't handling them in the way that it should.
Now your tolerance to carbs can be built back up as your insulin
resistance reverses. As your insulin sensitivity
improves, your body will be ableto handle them better.
Your cells will be able to take glucose better.
But that can take a little bit of time.
The easiest way to be smart about carbs is to time them
around your workouts. So if you're doing anything,
(25:38):
even if that's a walk during theday, have your carbs before or
after them. If you are doing any resistance
training or Pilates, again, carbs before or after, this is
going to be the best time. Another way to be smart about
carbs is to make sure you're getting them from Whole Foods.
So if you're drinking something like fruit juice, this is very
(25:58):
high in carbs, it doesn't have fibre.
So the carbs are broken down rapidly, they're absorbed
rapidly. Your blood sugar goes up a lot
as compared to eating the same fruit as the juice.
But in whole food form, the fibre slowing it down, you're
not able to get as much in at 1.So if there's something like
(26:19):
four oranges in a glass of orange juice, which of course
it's going to be harder to eat for oranges than drink a glass
of orange juice, so you're not getting as much sugar, You have
the added fibre which slows downdigestion.
Less insulin is needed all at once.
That's another way to be smart about carbs.
You can also take something likea berberine supplement or apple
cider vinegar before eating thembecause this helps to improve
(26:42):
insulin sensitivity short term. Your cells are able to take in
the glucose more efficiently when you drink apple cider
vinegar or take berberine beforeyour meal.
This has been scientifically proven.
I have so many other videos on my channel to get into that, so
I will link one on the screen now.
But like I said, this doesn't have to be complicated.
These are little strategies you can use and apply whether you're
(27:02):
eating at home, whether you're eating out.
If you're eating out and you're not sure what to choose, just
focus on something that has protein in it.
Try to avoid anything that's high in refined carbs.
If you can take off a cider vinegar before you eat out,
that's going to help as well. Just like these little tweaks
make a really big difference because it really isn't about
being perfect. You need to build these
(27:24):
sustainable small habits and that's how you're going to get
the lasting results. And life happens.
If you eat a piece of cake one day, if you have a party, if you
have a big night drinking, this isn't going to totally derail
you. What matters is what you do the
majority of the time and not theminority.
So don't beat yourself up because at the end of the day,
(27:45):
why are you trying to get healthy?
You're trying to get healthy in order to enjoy your life more.
And if you're stressing about what you're eating every day,
every meal, if you're counting calories, if you're just
worrying about it, if you can't eat out at all, are you really
enjoying your life? There is a way to have balance
and to be able to do both. And if you use this framework,
(28:08):
you can do just that. Now you don't need to apply
everything we've spoken about intoday's video either, even if
you can just apply one or two things.
I would recommend starting with prioritising protein in your
meals. If you can do just that, you're
going to see a huge difference. It's going to help you to
control your appetite better. You're going to be able to make
better choices throughout the day.
Your blood sugar is going to be more stable and build on that
(28:32):
with the other habits and thingswe spoke about from the
framework today. But anyways, I hope this video
gave you some ideas for things you can start applying to your
own life. And I really hope that yeah, you
learn something new and something that you can apply.
Honestly, this framework works and it's not complicated.
(28:53):
Prioritise protein, prioritise Whole Foods, make sure you're
eating enough fat, get some movement in and you're good to
go. Now I want to hear from you
guys. Let me know if you do something
similar to this framework or if this is all totally new to you.
In the description box, not in the description box in the
comment section down below, there is also a comment section
(29:14):
on Spotify. I do get a few comments
occasionally there, but if you want to leave a comment on
Spotify, I really appreciate it.Thank you guys so much for
tuning in and I will see you in the next episode.
Bye, guys.
Host
Kait Malthaner
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