How to Lower Insulin Levels to Reverse Insulin Resistance and Prediabetes (4 Step Plan)

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Learn how to lower insulin levels and reverse insulin resistance and prediabetes with a simple 4-step plan. Discover effective dietary and lifestyle changes that can help you manage your blood sugar levels, improve insulin sensitivity, and achieve better health. Whether you’re dealing with prediabetes or looking to prevent it, these practical tips will guide you on your journey to better health.
Berberine + chromium blend hckait.com/getsobalanced
Blue light glasses hckait.com/sleepglasses
⚠️ 7-Day Insulin Resistance Masterclass healthcoachkait.com/IRmasterc...
🎧 Healthy Not Complicated Podcast hckait.com/podcast
Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach specialising in blood sugar control and insulin resistance. Learn more about health topics including lowering blood sugar, lowering A1c, reversing insulin resistance, weight loss, abdominal fat loss, lowering blood pressure, reversing PCOS and more. Getting healthy does not have to be difficult. Small changes, big results - reverse insulin resistance with Health Coach Kait!
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0:00 Intro
0:35 Be smart about carbs
5:18 Dial in your sleep
8:00 Stop snacking
9:23 Lift some weights
This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love, use and trust.

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29 июл 2024

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Комментарии : 123

@HealthCoachKait Месяц назад

Which of these steps is going to be hardest for you to apply? Timestamps 0:00 Intro 0:35 Be smart about carbs 5:18 Dial in your sleep 8:00 Stop snacking 9:23 Lift some weights

@junejustme7075 Месяц назад

Dial in my sleep. Great video!

@ricknorthcott Месяц назад

Dialing in my sleep for sure. I have sleep apnea and wake up several times a night. Otherwise, the rest is very doable.

@helenahelena782 Месяц назад

Dial in my sleep, I work nights, good video!

@fernandosartori844 Месяц назад

Sleep. Thanks for the plan.

@bigloaded8324 Месяц назад

Snacking

@Anicetus56 Месяц назад

There is a small muscle in your calf called the Soleus, it is connected to 'the Achilles tendon. It is activated by walking, running, and jumping. Unlike 90% of the muscle in the body it does not store glucose and must burn it directly from the blood stream. When I got home yesterday my blood glucose was above 100 and after a 17 minute walk around the block in my case about a mile my glucose tested at 83.

@jlcisterna Месяц назад

I'm implementing these steps and losing weight and waist measurement. And I am a menopausal woman with Hashimoto and obesity (20 kg overweight). I don't need to snack because I'm not hungry in between meals anymore. Sometimes I even allow myself to eat pasta or pizza, but the right way (and not too much). Another tip is to eat veggies before carbs. They slow down the absorption of the carbs and you don't feel like eating a lot.

@HealthCoachKait Месяц назад

Amazing!!!! 👏 Keep killing it!

@catherinebiermann7940 Месяц назад

@jlcisterna How long have you been following Kait’s advice?

@marlinmoore9277 Месяц назад

Veggies are carbs.

@maevestevens3078 6 дней назад

Well done 🎉

@stevetorres76 Месяц назад

Saving lives one video at a time. Keep up the great work Kate.

@texastaurus9271 Месяц назад

my insulin levels were at 64 and now at 28... still got work to do but i thank you for all the great info

@HealthCoachKait Месяц назад

You’re headed the right direction!! Keep it up!

@operasinger2126 Месяц назад

Wow!

@user-kf3om6mr7p Месяц назад

Thanks Coach! Applying all your lessons and it is working! Feel so much better!

@bridgettquinlan3249 Месяц назад

Thank you so much. I’m 65 and trying to implement these tips.

@glendarios4589 3 дня назад

This is the first chanel i saw every morning it helps me so much with my insulin. For the people that we have to deal day by day with this medical condition.. thank You so muchhhh ❤

@Philipk65 Месяц назад

Also green light can effect sleep. Mixing carbs (if you have to have them) with fat and protein is a great idea. Usually a high fat animal based meal will stop the craving for snacking.

@jimmymalone3494 Месяц назад

Thank you Kait for the video and the awesome tips.Good day.

@toledotoll7171 Месяц назад

Thanks Kait. You are giving very helpful information.😊

@shermanrichardson4440 Месяц назад

Thanks CK! Great information.

@paulvanspanje8201 Месяц назад

Really helpful video , im gonna make my body healthy again, thank you for youre tips and advice ❤ have a great day😊

@calvincollier8 Месяц назад

Hi Kaiti!! I use all the things you mentioned . You just have to have discipline! ❤

@69elsaha 10 дней назад

I've moved to Uk 10 years ago. That had a massive negative influence on my diet. I've put a lot of weight. , And was dodiagnosing with prediabetes. Now I understand that more because of your channel. Finally I understand my body

@WW-34 Месяц назад

Best video yet!!! Great tips here…

@mmomen3544 24 дня назад

Clear concise explanation. Well done

@curtisrogers4190 Месяц назад

Can you answer a question for me as i prepare to start a carnevore diet? Is braunschweiger a good source of eating liver, or is there too many other ingredients added and make it not worth eating. I dont like liver but do like braunscheiger. I know that sounds weird but its me.

@greensombrero3641 Месяц назад

Bravo Kait

@aflac249 Месяц назад

Hi kait thank you for the video and tips your amazing

@HealthCoachKait Месяц назад

❤️❤️

@NYCAppl3 26 дней назад

This information is golden, thku ❤

@danroache8170 Месяц назад

Good information

@keekac3119 Месяц назад

Thank you for all your info. The hardest for me is getting in the protein amounts with real food especially at breakfast when I don’t have an appetite. Any suggestions?

@lukedrifter100 Месяц назад

What do you think of rowing as a exercise, i have issues lifting weights even light ones, the rower seems to be ok

@Morrika1980 Месяц назад

Thank you for the great video. Can you please make a video of how to raise the antimullerion hormone?

@fasue912 Месяц назад

Hi Kait. I'm already taking metformin 500mg. Can I still combine berberine with that or just take chromium by itself? Also how many mg of either berberine or chromium to take? Thank you

@stevenconigliaro3879 Месяц назад

I did ketogenic diet for years definitely helped reverse my insulin resistance, but my fasting blood sugar has started going high every morning 105-110 is it possible doing low carb for to long can also cause insulin resistance?

@marijkegosselin9956 Месяц назад

the not snacking part is the most difficult part! Even though I already have diabetes type 2, I still cannot stop snacking! I am also an emotional eater and I have already been trying to eat more protein

@ericsanjuan4901 29 дней назад

Excuses, remember your not going to help yourself watching RU-vid. Do the work or stop kidding yourself.

@stevevernon5038 4 дня назад

@marijkegosselin. So was my wife but she finally decided to mature up and stop being emotional. Stop being a slave to food and emotions. When emotional stop reaching for food and replace with something healthy like a walk . Grow up and figure it out. Do you have family that love you? Then for their sake take care of yourself.

@ConnieWalshcan Месяц назад

Ive been on carnivore (with nuts cream) for 5 years and i still have high insulin ? any ideas? I am on berberine, chromium and bitter melon. And have lost no weight. I sleep well. I have chronic fatigue.

@evanajuie8317 Месяц назад

Hi coach. I have pcos with insuline resistance but my weight is optimal. Every diet and videos is about loosing weight with pcos, what to do when my weight is optimal ?

@InterestingLIFEkaFORMULA Месяц назад

I have reversed my insulin resistance but the sugars are around 100 with medications. Does it take a long time for the sugars to get to below 100 ? or I would never see a 2 digit sugars.

@Billy33753 Месяц назад

The hardest I would say is to stop snacking since I love salty snacks. Great video!

@stevevernon5038 4 дня назад

Stop letting snacks make you a slave. Put a pinch of healthy salt in water and drink .

@marlenecampbell9823 29 дней назад

What about older women and protein, I’m going to be 76 years in a few weeks. Thanks Kait ❤

@diannevickers3086 Месяц назад

I have a ?.. I just found out im pre-diabetic/hypoglossemic. I want to start eating better and do whole grain carbs, when I do eat them. My ? Is, with me trying to eat better, what do I do (eat) if my sugar drops? Its been 54 a couple times. I appreciate any help that I can get. Thank you!

@sandiegochocolatefountains 26 дней назад

What about water aerobics every morning? I have IR and I just started water aerobics classes that I really love. I don’t think I would call them low intensity because it’s hard and my heart really goes, but I want to make sure I’m not sabotaging my efforts to deal with IR.😮

@markdouglas7029 Месяц назад

Thank you so much, I found this so packed with insights and explanations that clarified so much, well done!

@kaytoday666 Месяц назад

Sleep deprivation. And there's nothing I can do about this problem. Everything else mentioned, I'm already doing.

@nasserBack Месяц назад

Are magnesium and potassium related to insulin sensitivity?

@veritehunter2191 Месяц назад

What do you think of my o inositol?

@gorgev9341 Месяц назад

Good morning gorgeous from beautiful Arizona 🇺🇸 Have a great day 🌹🌹🌹🌹 🌹🌹🌹🌹 🌹🌹🌹🌹

@bigloaded8324 Месяц назад

HCK. How long after a meal does your insulin start to spike? Should I start walking right after a meal or wait 30-60 minutes after eating? Thanks!

@HealthCoachKait Месяц назад

Sooner the better! You don’t have to jump up right away but don’t wait.

@stevevernon5038 4 дня назад

@bigloaded each meal is different. Check blood sugar after each meal at 30 min., 60min., and 90 minutes

@bigal6369 29 дней назад

Regular sleep is the hardest. Apart from a few months in summer when the days are longer, it's go to work before sunrise and come home after sunset. So not much morning sun exposure. Sleep broken up into typically 2 hour increments. The rest I can handle but apart from quitting my job and moving to the country I don't see much chance of changing this.

@kindred1113 Месяц назад

Thank for the information. I get confuse about the term diabetes. So if you were pre-diabetic and 3 month after you go up to 6.5 and you start eating better and your numbers come down to lets say 5.7 you will still be referred as biabetic??????MINDY

@HealthCoachKait Месяц назад

Fasting blood sugar below 5.6 is considered normal and non-diabetic. 5.7 would just be above the cut off of being prediabetic. Once it gets lower though you won’t be referred to as diabetic, no, but you can still have insulin resistance (high insulin) that needs to be improved. Hope that makes sense!

@kindred1113 Месяц назад

@@HealthCoachKait Yes, it makes sense. I hear people saying that with diet they went down to 5.6 or 5.7 but they still say they are diabetic...I appreciate you reaching out.....i get it now.....hugs

@aprilhassell1747 Месяц назад

I need to play this video leading up to pms and on period. Grrrrr. Set backs

@stevevernon5038 4 дня назад

@aprilhassell strict carnivore will reverse pms

@aprilhassell1747 3 дня назад

@stevevernon5038 I tried my brain fails apart. And I'm in ritialn prescription withdrawal.

@deborahhenderson5219 Месяц назад

I also subscribe to the wonderful Dr. Mark Hyman’s podcasts~~ love him, geeez wish he were my doctor. He has mentioned a couple times about taking a “ PGX” supplement if you know or planned to have carbs~~ his favorite often is Ben & Jerry’s Chunky Monkey ice cream… he takes a PGX… the other doctors he’s interviewing always agree that they simply do to!! Do you know what the letters PGX stands for and what it is that it can help immensely with blocking insulin?

@healthyinformation 12 дней назад

no sure

@feleciasmith6246 Месяц назад

Thanks for sharing.What do you think about protein shapes

@HealthCoachKait Месяц назад

Protein shakes? Can be ok if they don’t have a heap of ingredients and added sugar. Best to get protein from whole food where possible but definitely can be helpful if you’re falling short!

@feleciasmith6246 Месяц назад

@@HealthCoachKait Thank you.That is what I meant.I have to speak through Google and sometimes it messes up what I say because I am vision impair.Thank you

@HealthCoachKait Месяц назад

That’s ok! I’m Australia there are crackers that are called “shapes” so I didn’t know if you were referring to some protein version of them 😂 Have a great weekend ❤️

@feleciasmith6246 Месяц назад

@@HealthCoachKait Thank you for understanding.You have a great weekend as well

@Lisa_marie1212 Месяц назад

Should we aim for atleast 30 gms of protein per meal while doing keto?

@justinmartin1666 Месяц назад

FIRST COMMENT: hi Coach Kait happy Friday 🏆❤😎🩷🫶💚🏅

@HealthCoachKait Месяц назад

It’s Saturday here 😃 but thank you! Have a great weekend!

@donnahalstead531 Месяц назад

I keep my carbs under 10 and still can’t lose any fat … I hear some say fat goes into fat cells and causes insulin resistance as well do u think this is true ??? I also don’t have the inc energy others proclaim on keto

@Hippy2021 Месяц назад

Try intermittent fasting and more daily exercise

@byronbarillas8702 Месяц назад

I do all of these, I went from A1C from 5.8 to 5.1, however, I take berberine after my meal

@ketokarbs3671 Месяц назад

Take it before

@byronbarillas8702 Месяц назад

@ketokarbs3671 thank you, I checked several resources regarding best time. 4 stated 20 minutes before eating, the other 3 had during meal or after meal. All stated there's no difference in the effectiveness if you take before, during or after. I guess it depends on whom you ask

@ketokarbs3671 Месяц назад

@@byronbarillas8702 Thanks P.s I take the dihydroberberine

@teddybruckshot7421 Месяц назад

How do I gain back weight, I’m getting to small

@tedmartinus3878 Месяц назад

Lol... I notice you have a sweater on... How is winter there this time of year?

@HealthCoachKait Месяц назад

Gets to zero where I live!

@IceglacierArnar Месяц назад

We have bad weather in Iceland and in the winter time, we have dark months and sometimes not sun for weeks... So that advise about sun exposure, is not working for me.

@user-fu1wj7hu2w Месяц назад

Try using a full spectrum light in the mornings. It is not as good as the sun, but i get great results with 20 to 30 min, in the winter mornings here in Canada, when there is a lot less light and we are not going outside because of the cold. The actual lights are expensive, but you can buy a bulb that will fit in any regular light socket and it will work just as well.

@IceglacierArnar Месяц назад

@@user-fu1wj7hu2w well I just travel south to Canary Islands to enjoy Palm trees and beaches in January. I am really tired of darkness over the wintertime. Even though my Viking forfathers have lived in Iceland in 1100 years and I have the country in my DNA

@mehmoodalam5661 Месяц назад

My age 60 years old my pp insulin level 73.80

@FoodiesFoodLife Месяц назад

Can you really reverse insulin resistance tho?

@HealthCoachKait Месяц назад

Absolutely! You can get your cells more sensitive to insulin and effectively reverse it. Of course if you go back to the diet and lifestyle that got you resistant in the first place it will redevelop. But once it’s reversed you can tolerate carbs better.

@user-lk5jd1kx3s Месяц назад

Hardest for me would be working out intensely once a week. I work out 6 days a week as hard as I can muster.

@OnceWildNowFree Месяц назад

The hardest thing for me to do is get enough protein. I’ve starting my days with five eggs though… That’s 30 grams of protein, correct?

@stevevernon5038 4 дня назад

Why is that hard? Could have plain hamburger patties or bacon (not pork it's against the bible) .I cook extra beef patties and store in fridge to be ready to eat

@glendalund1790 Месяц назад

What about a plant based diet?

@HealthCoachKait Месяц назад

👎👎

@ThePRINCSARA Месяц назад

♥️

@JamesSmith-pc6bh Месяц назад

I suffer from insomnia and morning sunlight doesn't work for me. NOTHING WORKS FOR ME. I also wake up multiple times a night. If that's not enough, I can't "sleep" longer than 6 hours. For instance last night I went to bed at 930 but didn't get to sleep until about 11. After waking up 3 or 4 times, I woke up at 345 am and couldn't get back to sleep. That's every night for me. I've tried everything I can think of but nothing works.

@HealthCoachKait Месяц назад

Do you drink? Alcohol can help you fall asleep but once the adenosine wears off you wake up (usually 3-4 hours). Do you eat within 3 hours of your bedtime? Are you on any medication? Certain meds can hinder sleep significantly. Obviously stimulants including ADHD medications but others as well. Have you ever taken melatonin in the past? Supplementing melatonin reduced your bodies production so once you stop sleep can be really hard. Do you breathe through your mouth when you sleep? There are so many factors that could be hindering your sleep… Have you had a sleep study done?

@jessicacurran1708 Месяц назад

I have the same issue!! But I fall a sleep I just don’t stay asleep and often average 5-6 hours if I’m lucky 😢

@chrystelvirgileh. Месяц назад

Work out everyday minimum 30min before bed time.

@helenpenner9899 29 дней назад

I sooooo hear that exactly 💯

@edgelordpepper 24 дня назад

Have you had a sleep study done?

@kaz719 Месяц назад

I've had insomnia for over 25 years, I have very low cortisol, and my blood tests are all 'normal' it seems. I don't overeat, I eat quite healthily, and I don't drink or smoke yet I am overweight. I eat between 12 and 6 pm. I am menopausal and most of my weight is on my stomach. My doctor won't help me, I am at the end of my tether as I have fibromyalgia and chronic nack pain. My life feels pointless.

@JustinEmeraldBoy2016 Месяц назад

Are your levels really normal? Lab in range isn't always normal or optimal.

@sylviaplaggemars8570 Месяц назад

Being 57 my main problem is snacking

@prettypurple7175 Месяц назад

30G OF PROTEIN BARE MINIMUM/////

@marlinmoore9277 Месяц назад

Why emphasis on animal protein and not one mention about fiber or plant foods?

@HealthCoachKait Месяц назад

I mentioned fruit and veg in the video. Fiber is only important in the sense that it can slow down blood sugar and insulin spikes. There is no conclusive evidence it has an impact on gut health, and I find most of my clients do better on a slightly lower fiber diet when it comes to digestion.

@johngrimley3523 Месяц назад

Hi Kait cheeseburger ok :)

@Kimmie_F Месяц назад

Cheeseburgers made with a prime grade 80/20 ground beef are ok. Minus the bun and any sugary condiments like ketchup.

@davidgreene8608 Месяц назад

The obsession with insulin resistance. It’s as though it’s all you think about. Most do not have this thing. Sugar in moderation is not a bad thing. Carbs are not the enemy. Everything in balance.

@BainsPummy Месяц назад

Yes they are bad and slow poison keep eating your Dr's will be very happy

@HealthCoachKait Месяц назад

You clearly haven’t watched any of my videos if you believe I think carbs are the enemy ❤️ Also watch my first podcast episode because I talk about how and why I started focusing so much on insulin resistance. I also talk about how I use carbs personally, as a professional athlete who doesn’t have insulin resistance.

@BainsPummy Месяц назад

@@HealthCoachKait He hasn't watched anything don't waste your time. You are doing great job educatine people.

@MAGNUM2F Месяц назад

Most do have this thing. thats the whole point.

@seasons365 Месяц назад

What are your credentials? It’s careless of you to understate the seriousness of insulin resistance and try to diminish it to merely a diet and lifestyle issue. I find it hard to believe you’ve had any medical training on this topic.

@HealthCoachKait Месяц назад

Certified nutritionist who specialises in insulin resistance. I have a BSc majoring in nutrition and exercise and several other health, nutrition and exercise certifications. I work alongside doctors who also use this approach ❤️