January 26, 2023

This episode is going to share a powerful insulin resistance diet tip that actually works.

Insulin resistance diet tip that actually   how you can get a step by step video tutorial  to start implementing this tip right away.   thanks for tuning in to today’s episode. i’m dr.  morgan naulty. i’m a geriatric physical therapist   and weight loss coach. my mission is to help, help  you lose weight, keep it off and prevent

Disease   with a low insulin lifestyle. have you ever tried  to lose weight by counting points or calories?   body doesn’t know what a point is? and that a   calorie is literally just a unit of measurement.  specifically, a calorie is the amount of heat   needed to raise the temperature of one gram of  water by one

Degree celsius. you know what your   body also doesn’t recognize the nutritional impact  of foods that have a red, yellow, or green label.  your body is not a stoplight and you’re not dry  trying to drive a car, right? you’re trying to   lose weight and keep it off and get healthy. so to  do that, you have to learn how to fuel your

Body   in a way that makes sense to it by keeping insulin  low and the easiest way to understand what types   of food and quantities of food your body needs to  keep insulin low is by tracking macro nutrients,   heard of macro nutrients, don’t worry. i’m   episode, if your weight loss program doesn’t   match the

Underlying cause of weight gain, it’s  not going to work longterm. living a low insulin   lifestyle is the simplest most powerful way to  lose weight and keep it off. it’s also going   to help increase your energy and reduce sugar  cravings, as well as just improve your health.  when, how will this affect my insulin instead 

Of how many points or calories does this have   or not something will help you lose weight.   points mean nothing when it comes to insulin,   macronutrients, insulin will respond differently   based on the macronutrient composition of your  food. now, the ratios of macros can vary widely   based on a person’s activity

Level and age and  lean muscle mass medical conditions and goals.   but the point is to start under understanding and  tracking them on a regular basis. i like to say   about five days a week. now, if you’re thinking  i’ve tried tracking macros and calories and points   with it. i have a ton of solutions for you  

I teach you how to change your mindset and   behavior. so you can follow through on the actions  that you need to take to get healthy. because   knowing what to do is not enough. you have to do  it, but that is beyond the scope of this episode.   if you struggle with consistency, that’s usually  a mindset block. these are 100%

Normal and really   common. we all have mindset blocks. we need to  work through myself included. and if you haven’t   already go listen to last week’s episode, where  i taught you how to do the clear exercise and use   that exercise to reflect on why you struggle to  be consistent with tracking your food or any other  

Habit. think about the moment in time, where you  said you were going to track your food and then   didn’t, and you really specific as you go through  this exercise, because the devil’s in the details.  now you might be in the camp that you truly don’t  want to track your food. maybe it’s just not   something that’s healthy for

You mentally, you  get a little obsessive over it, or you consider   yourself too lazy to do it right. either way. it’s  still so important that you understand nutrition   and macronutrients so that you can make healthier  food choices, even if you choose not to track,   does show that tracking your food. it can  

You really get the hang of it and double,   that’s just tracking food, your efforts will be   even more effective if you track macro nutrients,  because that’s the language that your body speaks.   it’s going to feel like a pain at first, but  if you work to make it part of your lifestyle   and just something that you do,

It’ll feel a lot  more doable. you know, one of my favorite sayings   and as humans, we have to continually grow   better, we can do better. so in this episode,   you’re going to learn what macronutrients are  and why they are more valuable than calories   or points to track for your weight loss and your  health. now,

Again, be sure to stay till the end,   because i’m going to tell you how you can get  your hands on my absolutely free training videos   that will show you how to calculate your own macro  needs and get started tracking using the carb   manager application. and this is a brand new video  series that i just made available now for

Free.  so you don’t want to miss out, i don’t know how  long it’s going to be available. and if you’re   considering joining my program, when enrollment  opens later this year, this these videos will give   you a really good headstart. if you’re watching  on youtube, the new subscriber contest for july   to win a special,

Thank you and give for me,   simply subscribe to this channel and take a photo  showing me that you did then email that photo to   m naulty out weight loss for health.com and i’ll  enter you in the contest. so if you’re listening   give you a heads up that i’ll be walking through   some screenshots and math today. so if you

Can  visualize what i’m talking about, that’s great.   of this episode on youtube, you might find that   so what do i mean when i say macronutrients,   macronutrients are nutrients we need in larger  quantities. there are three main categories,   macronutrient umbrella. there are different types,   equally. for

Example, under the carb umbrella,   there are starches sugars and fiber. and even  under those, there are different ones. so starches   and sugars, especially when refined like added  sugar or white flour spike your blood glucose   and insulin. his job is to move blood glucose  so i higher blood glucose will lead to a higher 

Insulin. i go into far more depth than my online   weight loss program, but i wanted to give you an  overview here. starches and sugars will cause the   greatest insulin response, whereas fiber slows the  digestion. so it has a negative response. now you,   i have so many car packs inside my program for how   to reduce

The glucose response of the carbs that  you eat. that way you don’t gain two pounds just   for having some ice cream. now, if macros are  new to you, you may think that tracking them is   going to be hard, but it’s not at all. because  technology makes us very simple. so many of my   members have gone. most of their adult life

Eating  all the fruit they wanted because it was free,   right? but once they start using carb manager  or another macros tracking app, like my fitness   pal, and they realized that most fruit is just  sugar. but yeah, there are some like berries   that have a higher fiber ratio. so they start to  slowly change their diet

And eat less of the high   sugar fruits like grapes, apples, and bananas,  and more of the low sugar fruits like berries.  of fruit, those 100 calories will affect your   much fiber is in the fruit. i looked up 100   calories of bananas and blackberries and the carb  manager app, and took a screenshot here. both of  

Them have similar total carbs, but if that’s all  you’re looking at, you’re not making the optimized   decision. you’ll want to look at the net carbs.  net carbs are the total carbs minus the fiber.   you guys remember fiber has a negative impact on  blood glucose and insulin. when we do that, we can   see one medium banana has

27 grams of total carbs,  minus three grams of fiber. so 24 net carbs,   that means 24 carbs in the banana come from a  starch or sugar. conversely, when we look at one   blackberries, they have 24 net carbs, but a   whopping 13 grams of fiber for reference women  should aim for at least 25 grams of fiber a day.  11 carbs are

Coming from starch or sugar.   impact on blood glucose and insulin compared   blackberries will help you lose weight more   than the 100 calories from the banana because  of how they impact insulin, your fat creation   and storage hormone. now how food affects your  insulin is important to learn because it indicates  

That you’re keeping your blood sugar stable and  preventing spikes because when your blood sugar   spikes from high sugar and starch foods, it has  to fall again and not drop will lead to an energy   crash and lower blood sugar, which triggers you  to want to eat more carbs. and the carb cycles   just going to continue. so eating

Foods that keep  blood glucose and insulin stable will help. but   what also helps is to recognize that certain foods  trigger your satiety hormones better than others.  you full. and again, i cover this in depth in   my program, but this chart is as simple as it gets  protein, fat and fiber help trigger your satiety,  

Hormones, starches, and sugars do not. that’s  why we always have room for dessert even after   us much fuller than what we already are.   when it comes to losing weight. think about if you  were hungry and you ate one medium chicken breast.   now imagine that you’re hungry and have three  small chocolate chip cookies. they’re both

About   made you feel more full eating the chicken,   here’s the macronutrient breakdown. one medium chicken breast has zero grams of fiber,   42 grams of protein and six grams of fat. when  we add that up 48 grams are coming from nutrients   that trigger satiety, really all of the chicken  breasts. that’s why it’s called a

Nutrient dense   food. now let’s compare that to the chocolate chip  cookies. they have one gram of fiber, two grams of   protein and 12 grams of fat, but it’s only 15  grams of nutrients that will trigger satiety.   sugar and the cookies. and those will not trigger   satiety further. they will spike blood glucose and 

Insulin. that’s why cookies are not considered a   nutrient dense food. now that doesn’t mean that  i don’t have cookies. i usually have them every   what else i’m having with them. and when   yeah, they talk about when it comes to how to eat,   just counted calories or points because   they didn’t know and understand

A more effective  long-term alternative. they’ve bought into one   of the biggest weight loss myths that a calorie  is a calorie. and that’s false because if, as   you’ve just seen different types of macronutrients  affect insulin and satiety hormones differently.   focused on how are they fueling their bodies?   are

They eating enough nutrients to stay full  and fuel their muscles? are they eating in a   way that keeps insulin low? fortunately you just  can’t rely on health, food companies or packaging   to do that work for you. you have to learn it.  you have to know what’s in your food and how   that affects insulin. so many health foods

Are  loaded with added sugar that will spike insulin.  so i hope that you found this quick explanation  of macronutrients, helpful for lowering your   first steps i encourage my members take.   macros, i encourage you to get started.   go ahead into it, expecting that it’s going to  take a while to appreciate and enjoy, but

That the   long-term benefits far outweigh the small amount  of time it takes to track or any inconvenience.   the food that you’re putting in your mouth,   and it helps hold you accountable. and frankly  just educates you about what’s in your food.   one of my members after she started to track her  food and her macros

Joke that she was a walking   car, but because most of the food that she was  eating was coming from carbs. and unfortunately,   it’s really important that we address that right  away so that we can reduce that sarcopenia or   muscle wasting that naturally occurs as we age  to help you take action on this really important  

Information. i want you to in the next 48 hours,  ours go to weight loss for health.com forward   free training videos i mentioned earlier,   they’re only going to take a few minutes to watch  and get started, but without the training videos,   little tricky. again, that’s weight loss for   health.com forward slash macros. and

I say with  that in the next 48 hours, cause i don’t want you   week after an eroded, still gonna be there   listened to this episode, i want you to go   learning about macros, start learning about what’s   in your food. thank you so much for listening.  if you want to leave a comment in, in youtube,   or if you

Want to connect on instagram, i’m at  dr. morgan naughty. i always love hearing your   biggest takeaways and i’ll talk with you at the  same time, same place next week. bye for now.

Transcribed from video
Insulin Resistance Diet Tip for Women That Works By Dr. Morgan Nolte Zivli