15% off customised boxes of 100% grass-fed beef, free-range chicken & more delivered to your door from ButcherCrowd: KAIT15 Here are 11 steps you can take to reverse insulin resistance that are easy to add to your routine and effective! 𝗖𝗟𝗜𝗖𝗞 𝗧𝗢 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘 ↓
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 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 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 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 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 cells start to reject the signals from insulin and they don’t take in this sugar efficiently
This allows our muscles to use the energy straight away without the need for insulin and this helps 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 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 however there is also another reason why you 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 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 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 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 of protein but 40 grams of carbohydrates carbohydrates with protein and fat this does 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 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 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 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 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 cells are having difficulty taking in glucose to store it this is because our muscles are if you have more muscle you have more space 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 in each of these two states for example 16-8 means you
Spend 16 hours in a fasted state 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 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 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 so a quick summary number one take a ten minute walk after eating number two don’t eat naked carbs apple cider vinegar before meals number six number eight intermittent fast number nine 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 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
Transcribed from video
11 Ways to REVERSE Insulin Resistance! (EASY + EFFECTIVE) 2022 By Health Coach Kait