a couple of months ago I did a video on the eight worst breakfasts you can eat for insulin
resistance the breakfasts I highlighted in that video have been shown to make insulin resistance
worse and they should be limited or avoided entirely if you're serious about putting your
insulin resistance into remission but what should you eat for breakfast instead keep
watching because I'm going to be giving you three better options that are insulin resistant friendly
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health and
nutrition coach I post videos twice a week here on YouTube talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic Health make sure
to click that subscribe button and you can also find me on Tick Tock and Instagram or if you're
new posts every single day now I said this in my previous video but the first thing we eat in the
morning is the most important food choice we're gonna make all day what we choose to eat for our
first meal has a huge impact on our bodies and in particular our hormones and how they respond to
the food we eat the entire rest of the day this is because we are consuming it on an empty stomach so
it's broken down and absorbed more rapidly and this is especially critical for anyone
with insulin resistance because people who have insulin resistance their bodies have difficulty
regulating blood sugar and Insulin anyways long story short if you choose the right foods to eat
in the morning you're going to feel energized you're going to have fewer cravings and your
insulin sensitivity is going to improve but if you choose the wrong foods not only will
they make your insulin resistance worse but your mood your hunger your Cravings your energy they're
going to be up and down for the entire day so in today's video we are going to be going over
three of the best breakfast choices you can make when it comes to reversing insulin resistance and
how to put together other meals that are insulin resistant friendly number one drum roll please
is nothing that's right skipping breakfast all together is actually one of the best things you
can do for insulin resistance now before you roll your eyes and click off the video I do have two
other options coming up that are actually food so please hear me out you won't regret it it's
true that you don't have to skip breakfast if you want to reverse insulin resistance but even
pushing it back an hour or two can make a big difference insulin resistance is caused by high
levels of insulin circulating the body when insulin is chronically high this is known as
hyperinsulinemia and this is the direct cause of insulin resistance there is so much insulin that
the cells in your body become overwhelmed usually when there's a bump in insulin this signals to the
cells that there's glucose available glucose of course is energy and the cells take in the glucose
but insulin becomes chronically High when the cells become full with glucose there's no more
room so the cells begin to resist it so the higher your insulin the more resistant your cells get
now the opposite happens when insulin is low when insulin is low your cells start to become more
sensitive to it once again so how do we control our insulin levels well a general rule of thumb is
that anytime we eat insulin goes up and in between meals when we fully digested and processed our
food insulin goes down and this is why skipping breakfast can help to improve insulin sensitivity
when you are in a fasted State as you are when you wake up this is when your insulin is going to be
at its lowest so if you can extend the amount of time that you're in this fasted State this is only
going to help to improve your insulin resistance and again even just pushing back breakfast an hour
or two can help now if you're someone who feels like you need to eat breakfast first thing in the
morning if you get a headache or fatigue when you don't eat right away I have a hack for you
this could be because your electrolytes are low so taking an electrolyte supplement with water first
thing in the morning can help to ensure that you're properly hydrated and fight off these
symptoms every single morning without fail I add a scoop of sodii's everyday hydration salts to my
water and I try to drink my water bottle with the hydration salts within the first hour of waking up
I love sodii because their products contain no sugar or artificial sweeteners they taste
great and they don't break a fast so if you're someone who struggles to skip breakfast or you
even struggle to push it back an hour or two give sodi a try I will put the link in the description
box down below along with the code to save 15 number two eggs bacon and avocado okay so now
let's get into some actual Foods because even if you do skip breakfast the first thing that you
end up eating when you do eat is still critical and here's why eggs bacon and avocado is one
of the best breakfasts you can eat for insulin resistance number one it's low in carbohydrates
out of the three macronutrients carbohydrates protein and fat carbohydrates are the macro
that requires the most insulin to process so if you can keep your carbs on the Lower Side
especially during your first meal of the day there's going to be less insulin needed to
process that meal and we already spoke about why keeping insulin low is key this meal fits
that criteria on top of that this meal also has a good amount of protein from the eggs and the
bacon and a good amount of fat from all three foods I've spoken about why protein is the most
important macronutrient several times on my channel but to quickly recap we need protein
to build and maintain muscle mass and also for our connective tissues and cells without enough
basically our bodies start to break down most people nowadays are not consuming enough protein
my general rule of thumb is at least 30 grams at every meal and that is a bare minimum but on top
of that protein is also very satiating it helps to keep us full which means we have to eat less
often throughout the day if we eat enough within our meals but here's the thing if we are insulin
resistant it is really important to make sure that we are eating enough fat with our protein because
sometimes when we eat too much protein on its own our bodies start to turn some of this protein into
glucose for energy and when this happens we can sometimes see our blood sugar rise people who
are very insulin resistant and who are diabetic often see this but if you pair this protein with
fat your bodies can use the fat for energy instead and it doesn't need to turn the protein to glucose
so don't fear fat it won't make you fat if anything it's going to help you to improve
your insulin sensitivity and if you do have excess weight to lose that's going to fall off
naturally as your body heals and number three a fat based smoothie now I always recommend
eating food whenever possible as opposed to drinking it but I do know that there
are a lot of people out there who love smoothies whether it's for the taste or for the convenience
typically smoothies are packed with fruit bananas mangoes some people add dates and oat milk some
people add honey or maple syrup the issue is that all of these foods that we often put in smoothies
are basically entirely sugar and carbohydrates and they have very little protein in fat a
smoothie like this will spike your blood sugar it will spike your insulin and make your insulin
resistance worse especially if you have it first thing in the morning but here's the good news a
few simple swaps can make it a better option swap high sugar fruits for lower sugar fruits like
berries add some fat this can be an unsweetened nut butter or maybe half of an avocado an avocado
and a smoothie might sound weird but honestly you can't even really taste it and it gives a smoothie
a really creamy consistency swap oat milk for full fat coconut milk instead I cannot tell you how bad
oat milks like Oatley are for insulin resistance well I mean I guess I can maybe I should make a
whole video on the topic let me know if you want to see that in the comments down below but back
to the swaps and editions you can also add a protein powder or a collagen powder swap honey
for Stevia all of these swaps and dishes can make your smoothie a whole lot more insulin resistant
friendly now look the principles we spoke about in this video can be applied to any meal they can
help you to determine if it's insulin resistant friendly or if alterations need to be made is the
meal in question high in carbohydrates does it contain any protein and fat oatmeal for example
very high in carbs very low in protein and fat is it ideal for insulin resistance no can you make
some alterations to make it more insulin friendly yes maybe have it with a side of scrambled eggs
maybe add some nuts to get some fat in or a protein powder to get some protein these
principles can be applied to any meal so no oats are not ideal for insulin resistance but you have
to remember that everything is on a spectrum and there are changes you can make to pretty
much any food to make it more insulin resistant friendly anyways guys let me know in the comment
section down below what your favorite breakfast is are there any alterations you're going to make
to it after watching this video let me know down below and also make sure to check out sodii which
I have Linked In the description box if you did enjoy this video you might also enjoy my video
on the worst breakfasts you can have for insulin resistance you can check it out here if you want
to catch up on my most recent upload you can find it here and if you want to check out my coaching
programs including my seven day insulin resistance master class that comes with the shopping list
and a Seven Day meal plan you can find that here thanks guys I'll see you next time bye