Grab Sodii’s Every Day Hydration Salts here: https://healthcoachkait.com/sodiielectrolytes Use code HCK15 for 15% off worldwide!
Does alcohol really stop fat loss? Or is it just about calories? In this episode, I break down exactly how alcohol impacts your metabolism, hormones, and health so you can understand why it makes weight loss harder.
We’ll cover how alcohol temporarily shuts down fat burning (the number one thing you need to know), lowers testosterone levels, depletes key nutrients like magnesium and B vitamins, and creates toxic byproducts that stress your body. I’ll also share practical solutions: how to cut back, which drinks are better and worse for weight loss, and how to balance social benefits with your health goals.
Timestamps
00:00 Intro
04:41 How alcohol hinders fat loss
11:12 Alcohol’s impact on hormones and nutrients
16:13 Practical solutions and realistic balance
Sodii’s Every Day Hydration Salts are my go-to for starting the day hydrated, supporting energy, and helping keep blood sugar stable. Save 15% with code HCK15 (worldwide shipping) https://hckait.com/sodiielectrolytes
In this episode I share the simple eating routine I personally follow to keep insulin low. This is not about complicated meal plans or strict dieting—it is about using a straightforward framework that keeps blood sugar stable, reduces cravings, and helps reverse insulin resistance.
I explain why keeping insulin low matters, not just for people who already have insulin resistance, prediabetes, PCOS, or type 2 diabetes, but also as prevention for those who want to stay healthy long term. You will hear exactly what I eat in a day, how I time my meals, how I handle carbs, and why protein always comes first.
I also talk about why protein is critical for muscle and insulin sensitivity, why fiber is helpful but not essential, and how meal timing makes a big difference in lowering insulin. You will learn how to make this routine practical, flexible, and sustainable without needing dozens of recipes or complicated rules.
Timestamps
00:00 Intro
05:02 Why keeping insulin low matters
11:05 Core principles
20:48 A day of eating
23:34 How I handle carbs
27:16 Flexibility and mindset
Save 10% off GOOD IDEA blood sugar balancing drinks with code KAIT (US only) https://hckait.com/goodidea
Are you struggling with insulin resistance, prediabetes, or PCOS and wondering how to start your day the right way? In this video, I’m sharing my ultimate morning routine for reversing insulin resistance step by step. From sunlight exposure and hydration to delaying breakfast and eating a protein-rich first meal, I’ll show you the simple but powerful habits that set you up for stable blood sugar, fewer cravings, and more energy all day long.
These are the exact strategies I use myself and with my clients to lower insulin, boost metabolism, and make healthy choices easier. You don’t have to do everything on this list, but even one or two of these practices can make a huge difference in reversing insulin resistance naturally.
Beast Mode Soap (10% off: KAIT10)
Website: https://www.beastmodesoap.com/s/85794f
Amazon: https://amzn.to/46T2Pfw
Electrolytes https://hckait.com/sodiielectrolytes
Timestamps
00:00 Intro
01:20 Start your morning with intention
02:51 Sunlight exposure
04:25 Hydrate before coffee
05:51 Movement and resistance training
09:03 Cold exposure
10:13 Delay breakfast
11:26 Protein-rich meal to break your fast
12:51 Flexibility and habit stacking
Grab Sodii’s Every Day Hydration Salts here: https://healthcoachkait.com/sodiielectrolytes Use code HCK15 for 15% off worldwide!
Salt has been demonized for decades, blamed for high blood pressure and heart disease, but is the science really that simple? In this episode, I break down the real truth about sodium, why it’s an essential electrolyte your body can’t function without, and why many people eating whole foods (especially low carb) might actually need more salt, not less.
We’ll cover the history of how salt got its bad reputation, the difference between short-term blood pressure spikes and long-term effects (hint: exercise does the same thing), and Dr. James DiNicolantonio’s research on why sodium is crucial for health. You’ll learn the signs of low sodium, how to choose the best type of salt, and when supplementing with electrolytes can help you perform and feel your best.
Whether you’re an athlete, someone who eats low carb, or just curious about your health, this deep dive into sodium will change how you think about this misunderstood mineral.
Timestamps
00:00 Intro
01:21 Why salt was demonised
04:24 Short and long-term effects of salt
05:46 Sodium is an essential electrolyte
06:43 Sodium in the Standard American Diet
09:11 What happens if you have too much salt?
11:59 The different types of salt (sea salt vs table salt)
12:58 Who should limit salt?
14:24 Keto flu explained
We’re breaking down autophagy—your body’s natural “cellular cleanup” system—and why it plays a critical role in reversing aging, reducing inflammation, improving energy, and even protecting against chronic diseases like Alzheimer’s and type 2 diabetes.
If you’re looking to feel sharper, age slower, and support your metabolism naturally, this is the episode you don’t want to miss.
Electrolytes https://hckait.com/sodiielectrolytes
Berberine https://hckait.com/getsobalanced
RLT panel https://hckait.com/rlt
RLT blanket https://hckait.com/megelin
Timestamps
00:00 Intro
02:30 What is autophagy?
03:54 How autophagy changes over 50
05:06 Autophagy vs weight loss
06:59 How to trigger autophagy (without fasting)
17:45 What stops autophagy?
21:23 Is more autophagy always better?
22:26 Recap
In this episode, I’m breaking down what really happens when you’re not eating enough protein in your 40s and beyond. We’ll cover the signs of protein deficiency, how it slows your metabolism, leads to stubborn fat gain, weakens your muscles, and even impacts your blood sugar and aging.
You’ll also learn how much protein you actually need, the best sources (especially for women over 40), and how to easily increase your intake — without counting every macro or living off protein shakes.
Protein powder I recommend (15% off) https://hckait.com/equip
Timestamps
00:00 Intro
01:33 Why protein needs increase after 40
03:50 How much protein you actually need
05:08 Plant vs animal protein
06:36 Signs you’re not eating enough protein
09:31 What happens when you under eat protein
13:49 Why women under eat protein
16:05 How to eat enough protein
The “sugar fasting” trend is blowing up — with influencers like Mark Bell and Cole Robinson (aka the Snake Diet guy) claiming you can eat only sugar and still lose weight, feel amazing, and stay healthy.
But is this just another dangerous fad… or is there actually something we can learn from it?
Stay properly hydrated when fasting with Sodii’s Every Day Hydration Salts. Save 15% when you use code HCK15 at checkout: https://hckait.com/sodiielectrolytes
Timestamps
00:00 Intro
01:47 Who’s promoting the sugar diet?
03:14 What these people have in common
05:24 The risks for the average person
07:21 Sugar fasting and insulin resistance
10:56 Sugar fasting and diabetes
11:52 The nutritional void
13:42 The psychological component
14:20 What about sugar addiction?
15:09 Why this trend blew up
16:14 A more sustainable way to lose weight
18:39 How to actually fast properly
Stay hydrated with Sodii’s Every Day Hydration Salts! No sugar, no nasties, just pure hydration. Save 15% with code HCK15 (worldwide shipping) → https://hckait.com/sodiielectrolytes
You reversed your insulin resistance — now what? Can you go back to a “normal” diet? Can you eat carbs again? Or will one off-plan meal undo all your progress? In this video, I’m breaking down what actually happens after you reverse insulin resistance — and whether or not you can reintroduce certain foods, especially carbs, without falling back into old patterns.
CGM (30% off) https://hckait.com/nutrisense
Weight Biology Kit (10% off: KAIT10) https://hckait.com/getsowell
Timestamps
00:00 Intro
02:13 Can insulin resistance come back?
03:40 What changes after reversal
05:33 CAT INTERMISSION
05:48 Can you eat carbs going forward?
08:48 The key to keeping insulin resistance reversed
12:04 Meal timing to stay insulin sensitive
14:04 CAT INTERMISSION 2
14:12 Intermittent fasting: a powerful tool
16:20 Big meals vs small, frequent meals
17:45 Are you ready to add in more carbs?
21:50 Can you go back to a normal diet after reversing insulin resistance?
Save 10% off GOOD IDEA blood sugar balancing drinks with code KAIT (US only) https://hckait.com/goodidea
If you've been diagnosed with prediabetes, it's essential to take immediate action to prevent the onset of type 2 diabetes. In this video, we'll outline the 5 crucial steps you can take to reverse prediabetes and regain control over your health. From understanding the importance of diet and exercise to managing insulin resistance and high blood sugar levels, we'll cover it all. By following these simple yet effective steps, you can significantly reduce your risk of developing type 2 diabetes and even reverse prediabetes permanently.
Timestamps
00:00 Intro
03:45 The root cause of prediabetes
07:53 Prediabetes develops over a decade
09:57 How to reverse prediabetes
11:49 30g of protein at every meal
19:33 Cut out snacks
21:08 Eat an early dinner
23:21 Bonus tip
24:09 2 tbsp ACV before bed
25:26 Walk after meals
27:17 Prioritise sleep
In this video, we're diving deep into the world of intermittent fasting and autophagy, exploring the incredible benefits of this powerful combination. Autophagy, a natural process in which your body recycles and regenerates damaged cells, can be induced through intermittent fasting, leading to improved overall health and wellness. We'll cover the benefits of autophagy, including increased energy, improved mental clarity, and enhanced cellular health. You'll learn how to activate autophagy through intermittent fasting, and how to incorporate this practice into your daily routine. Whether you're a beginner looking to start intermittent fasting for the first time, or you're looking to take your health to the next level, this video will provide you with a comprehensive guide to getting started with autophagy and intermittent fasting.
Fasting made easy with Sodii’s Every Day Hydration Salts! Try their new salty kiwi and salty mandarin flavours today: https://hckait.com/sodiielectrolytes and save 15% with code: HCK15 at checkout 💦
Ketone meter https://hckait.com/ketomojo
Sauna blanket (15% off: HCK15) https://hckait.com/sauna
Timestamps
00:00 Intro
02:06 What is autophagy?
02:56 What activates autophagy?
03:31 When does a fast start?
04:58 Best fasting plan for autophagy
06:46 When does autophagy start when fasting?
08:27 Autophagy at 24 hours
09:06 When to fast and when not to
09:50 How to measure autophagy
11:59 Mistakes that stop autophagy
18:14 Autophagy and the brain
18:53 Autophagy and cancer
19:30 Autophagy for blood sugar and insulin resistance
21:55 Autophagy for autoimmunity
22:26 Other ways to activate autophagy
23:41 Fasting warning
Do you know the warning signs of metabolic syndrome, even if you're not overweight? In this video, we'll explore the 8 signs you may have metabolic syndrome, including skin signs of hyperinsulinemia and insulin resistance symptoms that can't be ignored. Metabolic syndrome is a cluster of conditions that increase your risk of developing type 2 diabetes and heart disease, and it's often linked to insulin resistance. But what are the signs of insulin resistance, and how can you reverse it? We'll dive into the symptoms of metabolic syndrome, from high blood pressure and high blood sugar to abnormal cholesterol levels and more. Learn how to identify the signs of metabolic syndrome, even if you're not overweight, and discover the steps you can take to cure metabolic syndrome and insulin resistance. By understanding the signs and symptoms of metabolic syndrome, you can take control of your health and reduce your risk of chronic diseases. Watch until the end to learn more!
Save 10% off GOOD IDEA blood sugar balancing drinks with code KAIT (US only) https://hckait.com/goodidea
Timestamps
00:00 Intro
02:17 Main symptoms of metabolic syndrome
02:37 8 signs of metabolic syndrome
8:48 What causes metabolic syndrome?
9:15 Insulin resistance vs metabolic syndrome
11:18 Metabolic syndrome and cholesterol
15:39 How to reverse metabolic syndrome
Are you struggling to see results from your fasting routine? It's time to identify and correct the common mistakes that might be holding you back! In this video, we'll dive into the 5 biggest fasting mistakes that are ruining your results and provide you with actionable tips on how to avoid them. From understanding the benefits of fasting for weight loss to making intermittent fasting a sustainable lifestyle, we'll cover it all. Learn how to do intermittent fasting correctly and maximize its benefits by avoiding these common mistakes. Whether you're a beginner or an experienced faster, this video is for you! So, let's get started and take your fasting journey to the next level!
Fasting made easy with Sodii’s Every Day Hydration Salts! Try their new salty kiwi and salty mandarin flavours today: https://hckait.com/sodiielectrolytes and save 15% with code: HCK15 at checkout 💦
Salt https://hckait.com/cellsquared
Bone broth https://hckait.com/kettleandfire
Timestamps
00:00 Intro
01:20 The benefits of fasting
2:21 Hunger when fasting
4:11 What is intermittent fasting?
7:07 Mistake 1: Not eating enough in your feeding window
12:41 Mistake 2: Drinking the wrong things
16:27 Mistake 3: Not replenishing electrolytes
19:28 Mistake 4: Fasting too aggressively
23:16 Mistake 5: Breaking your fast wrong
Learn how to overcome sugar cravings for good without relying on willpower! In this video, we'll dive into the underlying causes of sugar cravings and provide you with simple, yet effective strategies to eliminate them forever. From understanding the role of hormones and gut health to practical tips on meal planning and healthy alternatives, we've got you covered. Say goodbye to sugar cravings and hello to a healthier, happier you!
Save 10% off GOOD IDEA blood sugar balancing drinks with code KAITT (US only) https://hckait.com/goodidea
Magnesium https://hckait.com/momentous
Electrolytes (15% off: HCK15) https://hckait.com/sodiielectrolytes
Timestamps
00:00 Intro
00:57 What causes sugar cravings
01:31 Blood sugar imbalances
04:37 Nutrient deficiencies
06:50 Emotional eating
07:04 How to stop sugar cravings
10:51 Hydration and sugar cravings
11:55 Protein and sugar cravings
13:23 Emotional and stress cravings
After six years of using the Oura Ring, I’ve seen it improve in some ways but decline in others. In this video, I’ll break down what the Oura Ring does well, where it’s gotten worse, how it compares to WHOOP, and why I’m still using it despite its flaws. If you’re considering buying an Oura Ring or looking for an upgrade, watch this first!
Oura Ring https://hckait.com/oura
WHOOP (1 month free) https://hckait.com/whoop
Eight Sleep ($350 off) https://hckait.com/eightsleep
Blue light glasses (15% off: HCK15) https://hckait.com/sleepglasses
Natural Cycles app (20% off) https://hckait.com/naturalcycles
Timestamps
00:00 Intro
00:58 Oura ring vs WHOOP
01:11 Oura ring vs Eight Sleep
02:40 What is Oura Ring?
03:42 How to use the Oura Ring app
04:12 Oura Ring accuracy
07:05 Sleep and recovery score
08:48 Activity score
09:35 New features
12:04 Data fatigue
13:20 What I like about Oura Ring
16:34 Oura Ring fertility tracking
19:29 Oura Ring subscription cost
20:23 What I don’t like about Oura Ring
21:16 Battery life
21:51 Who should and shouldn’t use Oura?
Not sponsored but this is the mouth tape I use! https://hckait.com/somni Save 10% with code HEALTHCOACHKAIT10
I started mouth taping two years ago, and the results were life-changing for my sleep, energy, and overall health. In this episode, I’ll share what happened when I used mouth tape every night, the benefits of nasal breathing, how I trained myself to stop mouth breathing, and why I don’t need it anymore—but still highly recommend it!
Timestamps
00:00 Intro
01:53 The problem with mouth breathing
03:24 Benefits of nasal breathing
04:18 Why I started mouth taping
07:30 Why you should mouth tape
08:15 Best tape to use
09:30 Benefits I experienced
11:08 Mouth taping for sleep apnea
13:06 Mouth taping for teeth grinding
13:18 How to mouth tape
If you’ve been thinking about getting a WHOOP 4.0, or if you already have one, you might be wondering—is it really worth it? In this episode, I’m sharing exactly why I stopped using WHOOP after wearing it for months. I’ll break down the pros and cons, talk about how accurate the data really is, and compare WHOOP to other popular fitness trackers like Oura Ring, Apple Watch, and Garmin.
From recovery tracking and sleep accuracy to the subscription cost, I’ll share everything you need to know before deciding if WHOOP is right for you. Plus, I’ll give my take on who should (and shouldn’t) use WHOOP.
Try WHOOP for one month free https://hckait.com/whoop
Health Coach Kait's 7-Day Insulin Resistance Masterclasshttps://healthcoachkait.com/IRmasterclass
Timestamps
00:00 Intro
02:02 What is WHOOP?
03:54 What is HRV?
05:31 The pros of WHOOP
9:54 The cons of WHOOP
11:12 Why I Stopped Using WHOOP
15:23 Why I am still using Oura Ring
16:25 Final thoughts
Why do low-carb diets work so well for weight loss? In this episode, we break down ketosis and explain how it helps you burn fat quickly, especially if you’re insulin resistant. Learn the science behind why low-carb and keto diets are so effective, how intermittent fasting can enhance your results, and why replenishing electrolytes is essential. If you’re looking for actionable tips to optimise your diet and reach your weight loss goals faster, this episode is for you!
Stay hydrated, avoid the keto flu and reach your goals faster with the best keto electrolyte on the market: Sodii! (15% off with code: HCK15)https://hckait.com/sodiielectrolytes
Exogenous ketones I recommend (not from an MLM!)https://hckait.com/perfectketo
Timestamps
00:00 Intro
02:13 What is ketosis?
02:27 Carbs vs fat for energy
05:29 How to get into ketosis
05:49 Who can benefit from ketosis?
06:36 Ketosis and weight loss
06:50 How low carb lowers insulin
08:48 Keto suppresses appetite
08:54 Exogenous ketones scam
12:13 How to start the keto diet
12:55 How many carbs should you eat?
14:39 Dirty vs clean keto
17:26 Keto macros
20:01 How to avoid the keto flu
21:44 Intermittent fasting
Struggling with sleep? In this ultimate guide to better sleep, we cover everything you need to know about sleep debt, shift work challenges, and insomnia solutions. Learn how to reset your circadian rhythm, build habits for restorative sleep, and discover foods and strategies to help you fall asleep faster and stay asleep longer. Whether you’re battling irregular schedules or chronic insomnia, this episode is packed with actionable tips to improve your sleep and overall health.
Bon Charge can help you improve your sleep with their range of wellness products: blue light glasses, red light therapy, sauna blankets and more! Use code: HCK15 to save 15% off your orderhttps://hckait.com/boncharge
Timestamps
00:00 Intro
01:12 Sleep and metabolic hormones
02:46 Sleep and hunger
04:36 Sleep debt explained
06:17 Sleep debt recovery
06:54 Circadian rhythm explained
08:15 How to sync circadian rhythm with light, food and temperature
12:31 Shift work and circadian rhythm
Learn how common foods impact glucose levels, which ones cause the biggest spikes, and which are the most blood sugar-friendly. If you’re looking to manage blood sugar, reverse insulin resistance or make smarter food choices, this episode is a must-listen! Packed with actionable insights, tips and science-based advice for better health.
Glucose Monitors:
CGM (USA) $50 off: KAIT50https://hckait.com/nutrisense
CGM (Australia) 15% off: HCKAIT15https://vively.com.au
Blood glucose monitorhttps://hcksit.com/ketomojo
Blood Sugar Balancing Supplements:
Berberine (10% off code: KAIT10)https://hckait.com/getsobalanced
Apple cider vinegarhttps://amzn.to/42ev6e2
GOOD IDEA drinkshttps://hckait.com/goodidea
Timestamps
00:00 Intro
03:52 Why blood sugar spikes can be problematic
07:50 Continuous glucose monitors vs blood glucose monitors
12:00 What I’ve learned after testing so many foods…
Thinking about double jaw surgery? In this episode, I share my honest experience - from the reasons I decided to undergo surgery, the recovery process, and the results I achieved, to answering the big question: Do I regret it? Whether you’re considering jaw surgery for health or aesthetics, this episode covers everything I wish I had known before making the decision. Tune in for advice, reflections, and key tips for navigating your own jaw surgery journey.
Heal faster after jaw surgery with red light therapy and ice rolling! Save 15% when you shop with Bon Charge and use code: HCK15 at checkouthttps://hckait.com/boncharge
Red light therapy devicehttps://hckait.com/rlt
Ice rollerhttps://hckait.com/bciceroller
Meal replacement shakeshttps://hckait.com/hlth
Mouth tapehttps://hckait.com/somni
Timestamps
00:00 Intro
01:28 Why I had jaw surgery at 28
03:32 Procedure I had done
05:09 Why I didn’t have the surgery at 18
05:57 Why I needed jaw surgery
07:58 Adult braces experience
09:24 Surgery experience
11:07 How it changed my nose
11:28 Mouth vs nasal breathing
12:54 Recovery experience
13:37 Lips are still numb
14:47 Nausea after surgery
15:21 Pain after surgery
16:20 Tapering off pain meds
16:56 Getting back into routine
17:23 Jaw surgery cost Australia
18:00 How long until swelling is gone?
