Best Foods to Lower Blood Sugar & Lose Weight With Insulin Resistance 

Thanks for watching! To take our Insulin Resistance Diet Starter Course to learn what to eat and why to lose weight with insulin resistance, go to www.zivli.com/Insulin-Resistance-Diet-Starter-Course.

65 yr old obese male. 304 lbs and noted scary prediabetic status. In just 20days of avoiding sugar as much as possible, changing my diet to focus on fish, meat, chicken and lots of dark green veggies, along with a free medicare gym membership, what a change. I'll also enjoy atkins frozen meals to avoid cooking some nights and include fasting also. My blood test results from two days ago included 43 tests and every single one is now in the GREEN! My A1C also dropped out of the prediabetic range. I also eliminated alcohol during this time although I do want to enjoy a Manhattan occasionally. I would also state you don't have to go crazy at the gym. I do 3 to 5 miles on the bike and then various upper body exercises daily. My tightest jeans now slide off so I'm anxious to see my weight at the next dr visit in 1 week. Then, I'll set some weight goals. Stop eating any processed foods! Eating well and I have so much more energy. You too can make a drastic change in a short period of time but keep at it. I actually enjoy looking at labels and being able to say no!

How I wish you were my physician when I was in my 50's!! I have cut out all sugar and processed foods and lost 47 lbs in 6 months. A1c down from 9.5 to 5.9 ....on my way! The ADA should be criminally charged for lousy advice that almost killed me. I don't think my doc ever really believed me when I told him I WAS following their "diet"

Hi, this is Ahmed from Egypt, i did lost 26 kilograms since June 2021 , i was 115 kg and now am 89 kg and i reversed my insulin resistance , i followed a high protein and low carb diet with intermittent fasting some times 16/8 protocol most of the days actually , and some times 18/6 , my triglyceride to HDL ratio is 1 now which is good . hope this gonna help others

55-year-old post menopausal woman. My mother had gestational diabetes, which has had me on alert my whole life. Doctors have been calling me pre-diabetic since I was 30 (but giving me no recommendations 😠). I have been on an optimal health quest since I was 21. But in the last 2 years I'm really doubling down. I'm doing all of the things,... Varied intermittent fasting, organic whole food eating, walking, rebounding, lifting, supplementing with all of the things you mentioned, I've increased my protein, sleeping, managing stress as much as possible, grounding, ACV before carbs, I eat my meals in the order of veggies, protein, starches if I do eat them, which is rarely. I only eat good oils and fats, I don't eat processed foods, rarely eat out... I could go on...yet my recent scores did not look good at all. I am so disheartened and disappointed. How is this even possible? My last blood test, I was 16 hours fasted, had walked 4 miles on a hot day and lifted... I saw a video the other day that mentioned glucose could spike after intense exercise naturally... Since this is pretty much a typical day most days for me, I'm wondering if this could possibly be why my A1C and glucose levels are high? Just trying to come up with answers when I'm trying so hard and seeing little results! I'm going to try adding ACV before bed. I'm doing everything else, except I do eat some fruit occasionally, and I really hate the thought of having to give that up with everything else I've already given up!

Just found you on Alyssa Kuhn’s channel yesterday, and I’m thankful. I’m done feeling this way and am ready to change and become healthy.

I start every morning with a savoury breakfast and go for a walk 15 minutes after every meal. I drink water all day. I eat vegtables such as broccoli all day as snacks. I take my Metformin in the morning and Berberine in the evening. My A1C remains in an average range between 5.7-6.0

I am a 63 year old woman who only weighs 100lbs and am 5’2” and my morning fasting blood sugar is 200 when I wake up. the key is the amount of movement/ workout and diet. I can’t control my “pre diabetes” but I can control what I eat and how much I exercise. I walk 3-5 times a day and about 3-5 miles a day. I am also extremely active, been a fitness instructor for 10 years. So I understand what it takes to stay fit and manage weight and build muscle strength. I put myself in a low carb high protein diet. I also am gluten free because I have am allergic to gluten. I have a true anaphylactic reaction to gluten and have for 20 years. I encourage people to seriously reevaluate what you eat to maintain a healthy blood glucose. Test yourself regularly find what works for you! Our bodies are different and we metabolize food differently. Stay healthy and drink lots of water and green tea. When I feel hungry I make myself drink a large glass of water wait 15 min to see if I still am hungry or was just thirsty.

This is the most thorough, most complete, and easy to understand video on insulin resistance I’ve seen, and I think I’ve seen them all. Dr Nolte has covered what the rest have missed. It’s true: understanding is key to knowing what to do. I’m two and one half weeks into quitting processed foods and sugar and have noticed no change in the way I feel nor on the scale. I fear that means I’ve waited too long to do this without medication. It’s wonderful to see the successes in the comments, and I celebrate with all of you.

Finally, someone talks about menopause and the effects it has on your blood sugar. Doctors are not equipped with this information.

I cut out some of the things that was bad for me and in 4 months I lowered my A1C from 6.1 to 5.9 but my weight has not moved I’m working out and drinking more water frustrating all I want to lose is 40 to 60 lbs I’m motivated but this insulin resistance is keeping me from my goal I don’t want to use the Ozempic stuff if I don’t have to🤦🏽

Received a prediabetic diagnosis today. I am ready for action. Cannot express my level of gratitude for these videos. ❤🙏

Morgan you distilled a massive amt of info into practical, understandable nuggets of gold for those searching for answers. Your passion and compassion for patients is undeniable!

Just wanted to thank you for your time on here and for making real videos with real advice. I have been on every diet known to man and not one doctor told me in all of my 61 years that losing weight is hormonal. Control the insulin, lose weight. Keep insulin low, lose weight, stay away from carbs and sugar, weight loss hunger goes away. How is it that they didn't know these simple things? Thanks for being honest. Very upset I can no longer have my sugar free jello and sugar free jam in my yogurt :(

Fatigue, poor sleep, difficulty managing stress, and anxiety were my only ss. It is easy to ignore them since we usually ran a stressful life.

Fantastic presentation. I couldn’t stand WW when I went years ago. They promoted defaulting to processed food because that was something I could count points on. I knew it wasn’t right. I was poisoned by about 5 rounds of fluroquinalone antibiotics and I think that started my trip to pre-diabetes. I’m getting a handle on it only thanks to RU-vid creators like yourself. There is a lot of crap on RU-vid but people like you are saving me from the same destination of my extended family. I’m so grateful and I am down 26 pounds!! OMAD IF, and keto or close to it. Using a CGM has been a game changer.

Stopped by the market and bought Avocado Oil (didn't even know there was such a thing) and threw out the Canola Oil in my cabinet (which was probably old as I hardly ever use it). Also bought some raw, unfiltered apple cider vinegar. Tried mixing in water - couldn't finish it. Ha ha. Tonight I drank two tablespoons while holding my nose and then chased with water. Much better! Love that you say make a few changes at a time instead of trying to change everything overnight. I'm eating healthier more often while I work on my mindset and learn more (like all the knowledge you dropped in this video/podcast). Finding out that some artificial sweeteners act on my blood almost like sugar was a shocker. As a Type II Diabetic that was a BIG reveal and I have mostly consumed all the wrong ones. I am enjoying learning and look forward to more. Plan to start the carb tracker next month. A few changes at a time!

Thank you for the valuable information provided in this video. I am 76 and mostly confined to a power chair. Recently advised by my doctor that I was pre diabetic. Since I am unable to exercise, I hope to be able to lose weight by following the recommendations in this video. Keep up your great work.

I am prediabetic and just making changes within 2 weeks I have lost 7 pounds and we are responsible for our own decisions. Thank you for this valuable information. I also have high cholesterol and am working on that too 😊. No more fast fried foods. No value nutrition what so ever

I just found you through Chappus. The truth upfront is so important and desperately needed with the health challenges in this day and time. I really needed this 40 years ago but better late than never. I follow Fung, Lustig, Bikman and Levels...now you. Thank you for your content it is the best I have seen on this level. God bless and keep you and yours.

IAm 82 years old and have type 2 diabetes. Is it too late to start bringing my numbers down. My doc just keeps giving me meds and I don’t want to be on them any more. You are so informative. This could have been prevented if I was more informed.

Thanks for the effort of researching!!!God bless you!!!

Your program is a welcome improvement over the ADA diabetes prevention program called Project Power. I am shocked by their recommendations to consume low-fat foods and restrict fat to 30 gems per day. Thank you for your detailed talk backed by science. This is a sustainable approach to managing pre diabetes! I will begin by consuming apple cider vinegar, diluted in water, with my evening meal.

65 years women, have been vegetarian for many years and the last 5 years my fasting glucose was between 95 - 110. I have done intermediate fasting for 16 hrs, exercise and relatively eating healthy. I was overweight about 40 lb. 3 months ago cut my carb brutally, fasting 20 hrs, exercising 1.5 hr per day after 2 months my glucose did not change or slightly getting worse (increased 5 to 10). Last month I become vegan, no oil, no carb no process food, exercise, fasting and my glucose getting worst, from 6:00 pm to 7:00 am is about 130 and this is not don phenomenon. Any advise greatly appreciated. Got to an endocrinologist, was useless. He told me go and do what you are doing and if you do not get better after six month you can start medication. After 2 months my A1C was 6, C peptide was 2.1. Lost 25 lb in 3 months.

Im 54 years old.. I was 301 pounds I’m currently 264.. I exercise 3. x week and I do intermittent fasting

I am going to take ACV every morning and evening. I have done that off and on. Now I know why I should definitely make a habit of it. Latest ac1 was 5.7. I will also look at your instructions on carb management, maybe start using the app.

Incredibly well presented. This is a great service to mankind.

Thank you Doctor No Doctor I went to would help me. I went to 5 And was LITERALLY CRYING when an endocrinologist said she couldn’t/wouldn’t help me when I went to her ( mount sinai connected ) after going to other doctors in a panic. I have abnormal fat on my right hip and back side visually larger then the left side and large. Imagine being dismissed over and over again from the medical professionals i went to. I gave up . Disgusted and angry just gave up. Heres what i was left with. no one , delving in to help me further then thos info.: pre diabetes testing from gen md, And oh, its hard fat, another Doctor and walked out if the room . Hey how about some CONNECTING the dots for me ??? Im the “lay person “ right?? You are God to me!!!! i am grateful for reaching this information you are sharing and being treated with the respect and true empathy I desperately want concerning my lack of health. You are medical and so detailed and intelligent. I trust you to be covering EVERYTHING I need to hear. And you have given me the hope and trust that I lacked to take back healing process. DOCTOR can you suggest what doctors and where I can go to get medical help? I live in the NYC area. I want to get helo from someone You trust , that knows this well .THE WHOLE PACKAGE .not piece meal!! For instance , the magnesium part and etc. NO Drs as explained above care!!!!! Please please help me. Anyone. .

I am 59 years old, am 5’4” tall and weigh 140 lbs. I stopped drinking pop and juice 4 years ago. I only drink water and unsweetened tea. I don’t eat a ton of carbs, but I’m still pre diabetic. I can feel a prickly feeling in my kidneys after meals, even though I’m limiting carbs and eliminating sweets. It’s very frustrating.

Using a glucometer was the BEST in showing me what foods spike my BG!

Your articles are quite informative. However, one thing I believe your articles are sorely missing is visual cues. Try to add some visuals using a board/pen or even better with a software. Visual cues help people understand and memorize better. And it might very well add more subscribers than casual viewers.

Thank you so much, I was missing at least 2 micronutrients so my blood sure will improve more than It already has.

Thank you for this video. I have been diagnosed as pre-diabetic since March this year. I tried eating less sugary stuff which I only eat seldomly. But to my surprise my A1c from March which was 43 became 44 in May. Then I saw a video regarding intermittent fasting and keto diet to reverse my pre-diabetes. I tried it for 2 weeks but it was not easy. I get headaches and weakness. Then I checked my A1c and to my surprise it went 47 in September. Both sides of my family have history of diabetes. I have difficulty sleeping for so long and now my memory has deteriorated so much sometimes I say different things to what I want to say. I did my blood test yesterday and waiting for results. I am scared what it will be. I’m still half way of your video and can’t wait to see how to lower glucose after eating high carb as I’ve been trying hard not to eat carbs and it is difficult since I am used to eating it a lot.

Just walking is helping me. I have not felt well after eating for years. I dont crave sweets or feel hungry. But im always thirsty, needing to pee alot ot not enough. Im 40 but for years i dont eat all day until about 7 to 9pm. Not hungry until then. And sometimes i dont at all. I do drink coffee and tea. Lots of dairy. No sweets . Other than coffee creamer. Im pre-diabetic. But walking alone is helping more then food change.

43:15 'you're much better off sticking to olive oil, coconut oil, avocado oil, butter...' thank you for teaching the world how to eat to become healthy.

BRILLIANT! So Well detailed . And caring.

Brilliant. Clear and easy to understand. Thank you.

Hi, thank you for the informative video. I’m keen to find out more about LDL. I’m on a high side but my keto diet is supposedly a contributing factor. I’m using only good oils and butter but that too, is said to be bad for my condition. I’m not on medication for cholesterol though I have been encouraged to go on it by my physician. I have successfully reversed diabetes for three years. Hope to hear from you soon:)

Thanks for the advice!

Very eye opening video. Appreciate it.

This is a goldmine! Thank you for this very informative video Dr Morgan!!

I think taking regular exercise,take apple cider vinegar,and wisely choose my food intake,specifically carbs removal!

Great presentation. thank you.

Could you please cite the studies where aspartame increases impacts insulin? I am receiving conflicting information on this.

So helpful,thank you for the info, I am a Type2,have a partial pancreas removed and and am 7.1A1C Already cut out fruit juices and artificial sweetners,I am vegetarian. vegetarian

I very much agree that less junk food and added sugar are very good things that will help our health a lot. My question is about sugar spikes. Are spikes a problem? One common measure for diabetes is an average over 3 months. If the level averages out is the spike a problem?

Thank you for your video. It's informative. I learned so much from your videos.

I did register today for coming March 12 @2PM EST

Thanks this video will help.

Love all the great information. Guess my doctor doesn’t have time to REALLY explain and suggest. You do this so well. I am going to try the apple cider vinegar but will start with 1 tbs. I have several issues . I have been told I have acide reflux as well as IBS. I find I go up and down with trying things.How does your class work??

I will hopefully use apple 2 tablespoons cider vinegar at least once A day in my water! Thanks so much for sharing!!

❤ thank you very for this priceless information 😊

I wear a freestyle libre 3 glucose monitor and my glucose always in range but spikes eating low net 6 carbs bread at work back to coconut wraps

What should I eat for breakfast lunch and dinner and snacks

i am in pre diabetic range so i did a 66 hours water fast and had about 1/4 pound of liver for a meal and went back to water fasting with electrolytes made at home without sweeteners and my blood sugar went from 101 to 119 i will keep eating eggs, liver and beef plus water fasting until i lose my extra weight and regulate my blood sugar. i feel great.

This is one of the best videos .i also know about diabetes control from ( gluconize ) and its helps me to know anything about diabetes.

❤Amping up on electrolytes // Rid the added refined fructose and artificial has decreased my BP level normal

What's the best brand of magnisium?

This is very interesting and informative. Thank you for making this information available to the ‘rest of us’. ❤

Great presentation

Excellent video.

One more highly informative and well-organized video, which deserves millions of views. Thank You!!! P.S. It is, actually, the only channel I am subscribed to, and I am not sure I will need to extend my list soon.

Consistent burn of energy...exercise and start low carb diet. Thanksomuch Dr Nolte...

💙 This is very helpful information, thank you

Very informative video full of useful information thank you!

Very informative video. Don't have a problem with weight gain, it's with unintended loss which started during the pandemic. Have had numerous test with no conclusive answer but in the early pre-diabetic stage, trying to regain some weight but have to balance as I don't want the levels in blood to increase.

I’m so aggravated. I have been in prediabetic for several years around 6.1 A1c I am 59 years old muscular no fat. Don’t need to lose weight workout very active eat pretty healthy drink water all the time no sugary drinks stay away from junk food, etc. I just had a heart attack and have heart stents and they said it’s hereditary and then a nurse told me my main problem maybe my A1c I never took it super serious because it wasn’t diabetic but now after understanding things better I’m going to get incredibly serious about my blood sugar levels. This all seems so overwhelming. It seems like do this don’t do that. I drink a lot of water I don’t smoke I eat nuts like crazy I take protein powder mildly but I probably been bad on the carb area. So that’s my Achilles’ heel I guess. So that’s gotta go I want to get out of this prediabetes nonsense.

The thing that this video does not address is genetic insulin resistance. The difference lies in the fact that with most incidents of genetic insulin resistance, there is also usually a specific food sensitivity that triggers the resistance or at least, causes it to greatly increase. A lot of times, this is wheat and/or proteins found in dairy.

Ok with everything except the saturated fats… they are bad and a good swap are olive oil and avocado oil… my husband has CVD and got three stents… he stopped saturated fats and his LDL went down, swapping with good fats from salmon, sardines and olive oils and his HDL is better than before. Other point… sweeteners… I wear a CGM (not diabetic but I like to learn from datas) and definitely stevia rises my sugar levels… we are NOT all equal. I would suggest a CGM for everyone!

pcos ! is insulin resistance insulin and cortisol as well

Very helpful info. Thank you. How can i follow all these tips without loosing weight, i am already too slim?

I just want to say❤ Thank you so much you is God sent ❤❤ The information help me to control my Diabetes and just change my life style thank you for educating me on these topics you Rock …..

Hi 421…IKR…that’s awesome no more alcohol…at 65 myself no need to go crazy at the gym as long you do something Right….

This was recorded 2 years ago. Would you say the chart is still the same? In diabetes range.

My LDL is high, but HDL and triglycerides are very normal 102 and 57. My drs Np has insisted on statins. I always refuse and my CAC was 0. I am happy with that.

Thanks you are appreciated 🙏❤️

Thank you.

I eat a clean keto and can’t see any results in lowering BS. 5.7 to 5.8 eating about 10-30 0carbs a day for over a year. Is it because of IR? Will IR ever change?

Is grapes oil good for us? Thank you.

I agree that traditional methods such as Diabetes Assn and most GP’s are really out of touch. I’d love to hear your views on T1 diabetes. I’m trying to minimise insulin injections in order to minimise body fat. Kind regards John

How about a cookbook and lifestyle cookbook?😊

What about dextrose? Would it be safe or also should be avoided?

Great information there!

what about pcos ? and berberine?

Hello! Thank you so much for your videos, they are helping me learn so much more and make differences in my life. I was diagnosed with prediabetes at an early age (16) and I am now 21, nothing has changed no matter what I do, and now have Fatty Livers desiease. Do you think this also has an impact for my loss of my menstrual cycle? If so could you point me to your videos that might help me fix this without medication ( I stopped taking some medication because they made me gain more weight and caused more problems).

I was told by my doctor that splenda is okay and the pink sweetener was ok and wheat is good

I'm not over weight but have high blood sugar

I'll eliminate chicharon, even tho i don't eat it much, but can raise my sugar levels in a form of fat - Not gonna eat that anymore - The other one is to cut out the creamer on my coffee. I already cut out most carbs that I know of and alcohol from 95-98% . My A1C level wat at 5.7% on Sep 20 and did a mostly restricted regimen on carbs and alcohol. On Dec 20, I checked my A1C again and it came back 6.1 %, I was a bit dissapointed to say the least. Now after watching your video, I am planning to cut out the creamer (it says no sugars on the label, but it has that gellan gum ingredient , plus the oat meal mik, it says it contains canola oil and other stuff) also I'll cut out the pork meat or reduce it daily. I am 49 and about to be 50, I live a pretty active lifestyle, I exercise 3-4 times a day, run, play soccer in the on-season, drink lots of water, not drinking alcohol at the moment, I know, its hard! but i don't need it, I don't crave it. I used to drink that ACV before going to bed and before getting up in the mornings, I currently weigh 157lbs , 5'10. During these past 3 months I even brought my weight down to 149, then I decided to bring it back up. Granted, i suffer from gut issues that come and go.I feel inflamed almost every morning. I even tried fasting at that seems to work for my gut issues. I didn't eat dinners for like a week and felt great afterwrards. Something is sneaking up on me that I am not noticing when it comes to diet. I don't like taking pills so thats why i am doing this and would like to get back to normal glucose levels and stay there. Thank you for your informative videos. I'll keep updating as I go in this journey.

Very informative video

Oh man, I have a jug of taco seasoning, and the first ingredient is maltodextrin. Maybe I just need to get rid of it and make my own seasoning blend…

what are the conversion in canada doing glucose tolerance ?

I am 68. Just diagnosed prediabetic. I have been over weight since 8 yrs old. All my life I have ‘dieted’ Always used artificial sweetners-the unhealthy ones of course. I have considerable knowledge about what you are saying in this video. I am also a retired RN. My confusion is how do I determine how many of the macros, protein, fat & carbs should I eat daily? I use carb manager already but it also uses calorie count for macro amounts. I have the knowledge about the foods but just get confused by how to determine the amounts I should eat. I have heard many different guidelines for this. Can you help me with this. Thank you.

I am 75 just found I am. Pre-diabetic and my glucose in the morning is6.8 is that very bad

what numbers are considered pre-diabetes?

What do you think of taking berberine or dihydrochlorobine?

Outstanding! I might have a second chance!

Am honestly hoping I get a response from you Doc.I have been on keto with high fat diet and still wake up with number close to 100.I have lost so much weight and tending to being under weight.I decided to add a slice of Ezekiel bread with 2 tablespoons oat and peanut butter almond milk smoothie,goes lower in the evening and starts rising to a little over 100 before bedtime,am gulping ACV….help !!! I need help,lost so much weight and looking so sickly.This is very frustrating….how can I reach you ?

Is it possible to have low blood sugar (diagnosed) and be insulin resistant also?

Increased fat mass IS NOT a direct cause of insulin resistance. Insulin resistance and high sugar and carb intake is the cause of increased fat mass!!!

I am a 67 year old male from London, England, I suppose I am classed as skinny fat and weigh 71KG so in my view not overweight however, I bought a set of scales that measures visceral fat, muscle mass etc and it says my fat is 26 % ( visceral fat is only 7%) I have been going to the gym for 5 months now doing quite intensive progressive overload weight training, eating about 150g of protein a day mostly eggs , Chicken, Turkey, wey protein and oily fish plus a lot of fat, no sugar or processed food and my fat measurements are staying the same and not sure why?