in today's video i'm going to be giving you 11 really easy steps you can take to reverse
insulin resistance these are going to be small tweaks you can make to your diet and lifestyle
that are going to have a big impact so even if you can only implement
one or two of these tips you're going to see improvements to your insulin resistance
and also the associated diseases such as pcos and hypertension insulin resistance is a condition
that is at the root of most modern day diseases signs that you are insulin resistant include
having a lot of abdominal fat skin tags and difficulty losing weight but the good news is
is that insulin resistance is caused by diet and lifestyle and it can be reversed so in today's
video we are going to be going over 11 easy steps you can take to reverse insulin resistance
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
feel free to share and make sure to subscribe and make sure to follow me on instagram twitter
and facebook where's your new posts every single day today's video is sponsored by butcher crowd
butcher crowd is a meat delivery service that delivers 100 grass-fed and pasture-raised meat
and wild caught salmon and seafood australia-wide they have a wide range of boxes to choose from
and they also offer the option to build your own i will tell you a little bit more about butcher
crowd later in this video but if you want to check them out you can head to healthcoachkait.com
forward slash butchercraft okay so like i said at the start of this video if you can only implement
a couple of the tips that we talk about today those can still make a big difference but with
that being said let's get straight into the tips number one go on a 10-minute walk after eating
when you eat a meal especially one that is high in carbohydrates your blood sugar rises and it is
insulin's job to take the excess sugar from your blood to your cells so they can use it for energy
however when we are insulin resistant our cells start to reject the signals from insulin
and they don't take in this sugar efficiently now when we go for a walk after eating
this allows our muscles to use the energy straight away without the need for insulin and this helps
with insulin resistance because you want to keep your insulin low when your insulin is low
this allows your cells to become more sensitive to it once again number two don't eat naked carbs
carbohydrates are the macronutrient that spikes blood sugar the most and the spike is even more
significant when we eat carbs in isolation so eating a banana on its own for example results
in a spike in blood sugar and a need for a lot of insulin in response and again we want to keep our
insulin as low as possible when we are trying to reverse insulin resistance by pairing foods that
are rich in carbohydrates with foods that are rich in fat and protein this can significantly lower
the blood sugar and insulin response and this can be as easy as having some greek yogurt with
your banana or maybe some nut butter but avoiding eating carbohydrates in isolation
is really key for reversing insulin resistance number three eat 30 grams of protein at every meal
this ties in with tip number two about not eating carbs naked if we eat protein at every meal
our blood sugar response will be much lower however there is also another reason why you
want to prioritize protein and that is because of the role it plays in satiety
the protein leverage hypothesis states that we will eat until our protein requirements are met
so even if we are eating a lot of carbs and fat if we are not eating enough protein we will continue
to eat beyond our energy needs and we see this when we finished a meal are absolutely stuffed
but we continue to pick at the french fries this could be because we didn't eat enough protein
when we eat enough protein at our meals we are less hungry throughout the rest of the day
now before we move on to the rest of the tips i'm quickly going to tell you about how today's
sponsor butcher crowd can help you to meet your protein goals to reverse insulin resistance
butcher crowd is an australian meat delivery service that makes getting high quality
sustainable meat and seafood easy and even better is that they deliver straight to your door they
offer 100 grass-fed beef and lamb pasture-raised chicken and pork wild salmon and wild australian
seafood and you guys animal protein plays a really big part in reversing insulin resistance
plant protein just doesn't cut it and this is because protein from foods such as beans and
legumes comes with too many carbohydrates which are counterproductive to insulin resistance
it is difficult to get enough protein avoiding animal products to reach true satiety so one
cup of lentils for example has 18 grams of protein but 40 grams of carbohydrates
and yes as previously mentioned by pairing carbohydrates with protein and fat this does
lower the blood sugar response but it still really is difficult to get enough protein
without your carbs being through the roof which is one of the reasons why i think animal protein is
superior the other reason is that animal protein is considered to be a complete protein source
meaning that it contains all the essential amino acids our bodies need and in balanced
amounts beans and legumes are considered to be incomplete protein because none of them contain
adequate amounts of all the amino acids every month my butcher crowd delivery comes flash frozen
i put it in my chest freezer and take it out when i need to defrost the night before
with butcher crowd i can feel confident knowing that i am getting the best quality meat from
ethically raised animals as mentioned before they offer free shipping australia-wide their shipping
is certified carbon neutral and their packaging is 100 recyclable if you want to check them out
you can head to healthcoachkait.com forward slash butcher crowd and use code kait15 to save 15 off
your order thank you again to butcher crowd for sponsoring this video number four eat carbs lost
now this is another tip for if you're going to be having let's say something like potatoes or
rice with your meal eat these foods at the end this means eating the protein fat and
fiber portion of your meal first so if you're having a steak broccoli and potatoes for example
save the potatoes for last and you don't have to wait any significant amount of time before you eat
the starches but by having them last the blood sugar and insulin response will be much lower
number five take apple cider vinegar before meals this is another hack for lowering the blood sugar
and insulin response to a meal again especially if you're having a few more carbohydrates consuming
apple cider vinegar before a meal significantly lowers the blood sugar and insulin response
it has this effect because vinegar increases the speed at which our muscles can soak up glucose
and even taking it in the morning or before bed studies have shown that taking it at these times
reduces fasting blood sugar in type 2 diabetics and this really is as easy
as diluting one tablespoon of apple cider vinegar in water and drinking it number six
lift weights building muscle is another way to help reverse insulin resistance as mentioned
earlier when we are insulin resistant our cells are having difficulty taking in glucose
but if we have more muscle we have more room to store it this is because our muscles are
where most glucose is stored in the body so if you have more muscle you have more space
for excess glucose to be stored and this can help you to reverse insulin resistance
number seven stop snacking this one ties in with tip number three about eating enough protein
if you eat enough protein at your meals you will have less of an urge to snack in between and
this is a good thing because if you can eat fewer times during the day less insulin will be needed
which again is beneficial for reversing insulin resistance number eight intermittent fast and
if you want to take it one step further you can incorporate intermittent fasting into your routine
intermittent fasting is a way of eating where you cycle between periods of fasting and eating
generally intermittent fasting is structured where you have a set amount of time
in each of these two states for example 16-8 means you spend 16 hours in a fasted state
and you only eat within an eight-hour window usually this means stopping
eating around six to eight pm and starting eating the next day around 10 a.m to 12 p.m
and this tip is pretty straightforward if you're not eating then there's not really a need for
insulin and your insulin remains really low and intermittent fasting doesn't have to be extreme
yes 16 8 is a popular variation however fasting anywhere from 12 to 18 hours i find is the sweet
spot for most people longer is not always better if you can aim for 12 that's fantastic that is
going to help a lot and i actually have another video on finding your perfect fasting window which
i will link above that might help you out if you don't know where to start number nine eat low carb
now you might have noticed a recurring theme in this video and that is that carbohydrates could be
counterproductive to reversing insulin resistance and yes i have outlined several strategies in
this video for how you can eat them and lower the insulin response but limiting them in general can
really be effective generally less than 100 grams of total carbs in a day is considered low carb
and less than 50 grams in a day is considered to be keto both can be very effective but of course
limiting them more can yield faster results number 10 prioritize sleep and finally number
10 is to prioritize sleep so many people take sleep for granted but the reality is is sleep is
so important and even one night of poor sleep can make us temporarily insulin resistant the next day
of course this is a problem for someone who isn't usually insulin resistant
their insulin sensitivity will go back to normal when they get adequate sleep again but for someone
who is already insulin resistant or working to improve their sensitivity sleep is so important
anyways guys that's all i have for you today so a quick summary number one take a ten minute
walk after eating number two don't eat naked carbs number three eat 30 grams of protein at every meal
number four eat carbs last number five take apple cider vinegar before meals number six
lift weights number seven stop snacking number eight intermittent fast number nine
eat low carb and number ten prioritize sleep let me know in the comment section down below
which of these tips you are going to try first i love chatting with you guys in the comments
section i try to answer as many of you guys as i can right after i post the video so come say hi
and if you are in australia make sure to check out butcher crowd i will put the link to check
them out in the description box down below if you guys did enjoy this video you might also enjoy my
video on how to test for insulin resistance at home i will link it right 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 keto diet
and carnivore diet coaching programs you can find this here thanks guys i'll see you next time bye