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
