Healthy Not Complicated

Thank you Sodii for sponsoring this episode! Save 15% off your first order: ⁠https://hckait.com/sodiielectrolytesPeptides are everywhere right now, but what are they, and are they actually safe?With news that the FDA may lift restrictions on certain peptides, this is about to become a much bigger conversation. In this episode, I break down everything you need to know, including what peptides are, how they work, and whether they’re worth the hype.I also share my perspective after doing a deep dive into the research, and why I’ve changed my stance on peptides, while still having reservations.If peptides do become more widely available, this is what you need to know to make an informed decision.If you want to be featured in a future episode, leave your question in the comments with the hashtag #TheSipWithSodiiIf your question is selected, you’ll receive a free box of Sodii everyday hydration salts (available worldwide!)Resources:https://pep-talk.health/peptide/retatrutidehttps://pubmed.ncbi.nlm.nih.gov/37366315/https://pubmed.ncbi.nlm.nih.gov/40728138/ Timestamps00:00 Intro04:38 What are peptides and what are they used for?05:57 The most common peptides06:47 Ozempic vs peptides (GLP1, GLP2 and GLP3 explained)08:12 Retatrutide benefits10:32 The Sip With Sodii Q&A14:13 Why aren’t peptides legal?14:47 Where are people getting peptides?16:30 Grey market explained18:00 What is reconstituting peptides?19:14 Are peptides safe? 19:47 Retatrutide side effects24:55 Final thoughtsLet's Connect!YouTube: https://youtube.com/c/healthcoachkaitInstagram: https://instagram.com/healthcoachkaitTikTok: https://tiktok.com/@healthcoachkaitFacebook: https://facebook.com/healthcoachkait

Thank you Sodii for sponsoring this episode! Save 15% off your first order: ⁠https://hckait.com/sodiielectrolytes⁠ Sea moss, colostrum, and berberine are some of the most talked about supplements right now, with claims around gut health, weight loss, blood sugar control, and overall wellness.The truth is, many supplements aren’t completely useless, but they’re often overhyped and misunderstood. Without the right foundation, sleep, nutrition, and daily habits, no supplement is going to fix your health.If you’ve ever wondered whether you should be taking supplements or not, this episode will help you think about it more clearly.If you want to be featured in a future episode, leave your question in the comments with the hashtag #TheSipWithSodiiIf your question is selected, you’ll receive a free box of Sodii everyday hydration salts.Articles mentioned: Sea moss https://www.latimes.com/live-well/nutrition/story/sea-moss-benefits-risks-guide Colostrum https://www.vogue.com/article/colostrumBerberine https://www.wired.com/story/berberine-social-media-trend/  Berberine brands that are actually legithttps://hckait.com/getsobalanced https://hckait.com/nutobeamazonTimestamps00:00 Intro03:07 Headline 1: Sea moss04:59 The benefits of algae and seaweed6:00 Does sea moss really have 92 minerals?09:09 The Sip with Sodii12:19 Headline 2: Colostrum16:02 Headline 3: Berberine20:21 Is berberine “Nature’s Ozempic”?21:17 How to take berberineLet's Connect!YouTube: https://youtube.com/c/healthcoachkaitInstagram: https://instagram.com/healthcoachkaitTikTok: https://tiktok.com/@healthcoachkaitFacebook: https://facebook.com/healthcoachkait

Thank you Sodii for sponsoring this episode! Save 15% off your first order: https://hckait.com/sodiielectrolytesGLP-1s now being available in a pill could change weight loss forever. But is this a good thing?In this episode of Healthy Not Complicated, I break down what Ozempic and Wegovey becoming available as a daily pill actually changes, and just as importantly, what it doesn’t.Using three recent headlines as examples, including the Wegovy pill, the rise of fibermaxxing, and the growing trend of wellness stacking, we talk about why health headlines often feel like the answer to all your problems, and why that promise rarely plays out the way we hope.This episode also includes The Sip with Sodii, where I answer a listener question from the last episode.If you want to be featured in a future episode, leave your question in the comments with the hashtag #TheSipWithSodiiIf your question is selected, you’ll receive a free box of Sodii everyday hydration salts.Articles mentioned: Wegovy pill https://abcnews.go.com/GMA/Wellness/wegovy-daily-pill-now-costs/story?id=128898797 Fibermaxxing trend https://www.menshealth.com/nutrition/a69799180/fibermaxxing-high-fiber-diet/Wellness stacking https://www.forbes.com/sites/bryanrobinson/2025/12/02/wellness-stacking-on-the-uptick---5-tips-to-ensure-it-stays-healthy/ Timestamps00:00 Intro02:22 Headline 1: Ozempic in a pill02:48 Why a pill feels different than an injection 05:28 How GLP-1 works07:49 Who are GLP-1 pills right for08:52 The Sip with Sodii Q&A12:02 Headline 2: Fibermaxxing and the problem with extremes14:52 The pros and cons of fiber16:30 What happens if you don’t eat fiber?17:17 More fiber doesn’t always mean healthier17:51 Focusing on fiber misses the point19:15 Headline 3: Are we stacking too many health tools?20:28 Who these tools actually help21:02 What happened when I took wellness stacking too far23:33 Healthy doesn’t have to be complicatedLet's Connect!YouTube: https://youtube.com/c/healthcoachkaitInstagram: https://instagram.com/healthcoachkaitTikTok: https://tiktok.com/@healthcoachkaitFacebook: https://facebook.com/healthcoachkait

Is Double Jaw Surgery worth the cost and the year of recovery? In 2021, I underwent a massive double jaw surgery to fix a misaligned bite, breathing issues, and a gummy smile. Now, five years later, I’m breaking down the full experience… from the $15,000 price tag to the reality of permanent nerve numbness.Whether you’re an adult with braces or considering DJS for sleep apnea or function, this is everything I wish I knew before surgery.Got a question you want answer in the next episode? Comment it below with the hashtag #TheSipWithSodii for a chance to be featured… and to win a box of Sodii’s Every Day Hydration Salts! Hell ya!Learn more about how Sodii can help you hydrate properly and save 15% off your first order with code HCK15: ⁠https://hckait.com/sodiielectrolytes⁠ Timestamps00:00 Intro01:58 My backstory: why I needed double jaw surgery08:47 Why I didn’t get surgery until I was 28 years old11:19 Adult braces experience12:35 Double jaw surgery cost in Australia14:00 Surgery day and the first 48 hours17:21 The Sip with Sodii Q&A21:26 What recovery was like23:00 My recovery essentials for faster healing29:28 5-year post-op results and regrets 35:39 Bonus tips about hydration36:52 Final thoughtsLet's Connect!YouTube: https://youtube.com/c/healthcoachkaitInstagram: https://instagram.com/healthcoachkaitTikTok: https://tiktok.com/@healthcoachkaitFacebook: https://facebook.com/.com/healthcoachkait

The carnivore diet is taking over social media, promising "magical" results for inflammation, weight loss, and clear skin. But as a nutritionist who was once fully carnivore, I’m sharing an expose on why this radical simplicity often breaks down when it leaves the online bubble and enters the real world.Today, we look at why influencers still promote extreme meat-only diets, and it often has more to do with "the algorithm than long-term metabolic health.We discuss why it works as a short-term elimination diet to reset your insulin sensitivity, but why the mental toll and "white knuckling" makes it unsustainable for the 88% of Americans struggling with metabolic dysfunction.Let's Connect!YouTube: https://youtube.com/c/healthcoachkaitInstagram: https://instagram.com/healthcoachkaitTikTok: https://tiktok.com/@healthcoachkaitFacebook: https://facebook.com/healthcoachkait

For years, I swore by intermittent fasting. I loved the simplicity and the metabolic results, until I realised it wasn't serving my biology anymore, especially as an athlete and a woman.While fasting is a powerful tool for reversing insulin resistance and improving autophagy, there is a massive difference between a clinical "fasting window" and accidental "over-fasting". Today, I’m breaking down the technical nuance of why women respond differently to calorie restriction, how it impacts the thyroid and reproductive signalling, and why I shifted my routine to fuel for performance over rigid schedules.Got a question you want answer in the next episode? Comment it below with the hashtag #TheSipWithSodii for a chance to be featured… and to win a box of Sodii’s Every Day Hydration Salts! Hell ya!Learn more about how Sodii can help you hydrate properly and save 15% off your first order with code HCK15: https://hckait.com/sodiielectrolytes Timestamps0:00 The Truth About Why I Quit Fasting1:47 What Fasting Actually Does to Your Body4:39 Who Should (and Shouldn’t) Be Fasting in 20267:59 The Monthly "Safe Window": When Women Should Fast10:34 Warning Signs: How to Spot "Over-Fasting"13:23 Sip with Sodii: Your Questions Answered16:18 The Final Straw: My Personal Turning PointLet's Connect!YouTube: https://youtube.com/c/healthcoachkaitInstagram: https://instagram.com/healthcoachkaitTikTok: https://tiktok.com/@healthcoachkaitFacebook: https://facebook.com/.com/healthcoachkait

People are overcomplicating weight loss more than ever, leaving them burnt out, hungry, and ultimately not getting results. In this episode, I’m walking you through 10 "weight loss musts" that I absolutely do not care about... and why they might be the very thing stalling your progress.We are moving beyond the mixed messages of social media to look at the actual biological signals your metabolism cares about. From fearing cortisol spikes to the non-essential nature of fibre, we are clearing the noise to focus on small, sustainable changes that actually move the needle.Every week, I grab a drink and answer the burning questions you sent in on the previous episode.Get 15% off Sodii here: https://hckait.com/sodiielectrolytesWant to be featured on The Sip with Sodii? Comment below with your question and I might pick it for next week!Timestamps0:00 Stop Stressing the Wrong Things1:31 Why You Aren't Lazy (The Biology of Weight Loss)2:23 #1: The Truth About Cortisol & Weight Gain5:06 #2: Why I’m Not On a Low-Sodium Diet8:04 #3: Do You Really Need 30g of Fiber?11:07 #4: Why "Flattening Every Curve" Is Stressing You Out13:20 The Sip With Sodii: Your Metabolism Questions17:10 #5 & #6: The Problem with 30-Day Challenges & 10k Steps19:33 #7 & #8: Why Cleanses and "75 Hard" Don't Work21:58 #9: Why "Perfect Macros" Are a Myth24:04 #10: The Frequent Meal FallacyIn this episode, we cover:The Elimination Effect: The real reason people feel better on Carnivore.The "Algorithm Trap": Why "hot takes" sell better than the boring truth.How to build a flexible, sustainable diet that actually lasts.Let's Connect!YouTube: https://youtube.com/c/healthcoachkaitInstagram: https://instagram.com/healthcoachkaitTikTok: https://tiktok.com/@healthcoachkaitFacebook: https://facebook.com/.com/healthcoachkait

I followed every "healthy" eating rule the experts gave us: I cut back on red meat, limited my salt, and swapped butter for margarine. The result? My energy crashed, my hormones were all over the place, and I looked as horrible as I felt.Today, I’m walking you through why traditional nutrition advice often leads to chronic fatigue and insulin resistance. We are moving beyond the "low-fat" propaganda of the 80s to look at why your body actually needs saturated fat, the technical truth about dietary cholesterol, and why a "whole foods" framework beats a rigid diet every time.Today’s episode of Healthy Not Complicated is sponsored by Sodii. Get 15% off: ⁠https://hckait.com/sodiielectrolytes⁠ Timestamps0:00 Why I Stopped Following Mainstream Health Advice1:18 Redefining What it Means to be "Healthy"2:49 Why Standard Diet Advice Often Fails6:56 The Truth About Fat: How it Became Public Enemy #111:12 The Protein Lie: Why Plant-Based Isn't Always Better14:50 Why Women Specifically Struggle on Plant-Based Diets16:48 Do Frequent Meals Actually Speed Up Metabolism?19:55 Salt & Hypertension: Clearing the Confusion24:29 The 3 Specific Changes I Made to Fix My Health25:16 Should We Actually Be Afraid of Saturated Fat?28:17 "Health Foods" I Stopped Eating29:22 My 2026 Framework for Healthy EatingLet's Connect!YouTube: https://youtube.com/c/healthcoachkaitInstagram: https://instagram.com/healthcoachkaitTikTok: https://tiktok.com/@healthcoachkaitFacebook: https://facebook.com/.com/healthcoachkait

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.Timestamps00:00 Intro04:41 How alcohol hinders fat loss11:12 Alcohol’s impact on hormones and nutrients16:13 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.Timestamps00:00 Intro05:02  Why keeping insulin low matters11:05 Core principles20:48 A day of eating23:34 How I handle carbs27:16 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/85794fAmazon: https://amzn.to/46T2PfwElectrolytes https://hckait.com/sodiielectrolytes Timestamps00:00 Intro01:20 Start your morning with intention02:51 Sunlight exposure04:25 Hydrate before coffee05:51 Movement and resistance training09:03 Cold exposure 10:13 Delay breakfast11:26  Protein-rich meal to break your fast12:51 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.Timestamps00:00 Intro01:21 Why salt was demonised04:24 Short and long-term effects of salt05:46 Sodium is an essential electrolyte06:43 Sodium in the Standard American Diet09:11 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/getsobalancedRLT panel https://hckait.com/rltRLT blanket https://hckait.com/megelin Timestamps00:00 Intro02:30 What is autophagy?03:54 How autophagy changes over 5005:06 Autophagy vs weight loss06:59 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 Timestamps00:00 Intro01:33  Why protein needs increase after 4003:50 How much protein you actually need05:08 Plant vs animal protein06:36 Signs you’re not eating enough protein09:31 What happens when you under eat protein 13:49 Why women under eat protein16:05 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 Timestamps00:00 Intro01:47 Who’s promoting the sugar diet?03:14 What these people have in common05:24 The risks for the average person07:21 Sugar fasting and insulin resistance10:56 Sugar fasting and diabetes11:52 The nutritional void13:42 The psychological component14:20 What about sugar addiction?15:09 Why this trend blew up16:14 A more sustainable way to lose weight18:39 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/getsowellTimestamps00:00 Intro02:13 Can insulin resistance come back?03:40 What changes after reversal05:33 CAT INTERMISSION05:48 Can you eat carbs going forward?08:48 The key to keeping insulin resistance reversed12:04 Meal timing to stay insulin sensitive14:04 CAT INTERMISSION 214:12 Intermittent fasting: a powerful tool16:20 Big meals vs small, frequent meals17:45 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.Timestamps00:00 Intro03:45 The root cause of prediabetes07:53 Prediabetes develops over a decade09:57 How to reverse prediabetes11:49 30g of protein at every meal19:33 Cut out snacks21:08 Eat an early dinner23:21 Bonus tip24:09 2 tbsp ACV before bed25:26 Walk after meals27:17 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/ketomojoSauna blanket (15% off: HCK15) https://hckait.com/saunaTimestamps00:00 Intro02:06 What is autophagy?02:56 What activates autophagy?03:31 When does a fast start?04:58 Best fasting plan for autophagy06:46 When does autophagy start when fasting?08:27 Autophagy at 24 hours09:06 When to fast and when not to09:50 How to measure autophagy11:59 Mistakes that stop autophagy18:14 Autophagy and the brain18:53 Autophagy and cancer19:30 Autophagy for blood sugar and insulin resistance21:55 Autophagy for autoimmunity22:26 Other ways to activate autophagy23:41 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 Timestamps00:00 Intro02:17 Main symptoms of metabolic syndrome02:37 8 signs of metabolic syndrome8:48 What causes metabolic syndrome?9:15 Insulin resistance vs metabolic syndrome11:18 Metabolic syndrome and cholesterol15:39 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/kettleandfireTimestamps00:00 Intro01:20 The benefits of fasting2:21 Hunger when fasting4:11 What is intermittent fasting?7:07 Mistake 1: Not eating enough in your feeding window12:41 Mistake 2: Drinking the wrong things16:27 Mistake 3: Not replenishing electrolytes 19:28 Mistake 4: Fasting too aggressively23:16 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/momentousElectrolytes (15% off: HCK15) https://hckait.com/sodiielectrolytes Timestamps00:00 Intro00:57 What causes sugar cravings01:31 Blood sugar imbalances04:37 Nutrient deficiencies06:50 Emotional eating07:04 How to stop sugar cravings10:51 Hydration and sugar cravings11:55 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/naturalcycles⁠Timestamps00:00 Intro00:58 Oura ring vs WHOOP01:11 Oura ring vs Eight Sleep02:40 What is Oura Ring?03:42 How to use the Oura Ring app04:12 Oura Ring accuracy07:05 Sleep and recovery score08:48 Activity score09:35 New features12:04 Data fatigue13:20 What I like about Oura Ring16:34 Oura Ring fertility tracking19:29 Oura Ring subscription cost20:23 What I don’t like about Oura Ring21:16 Battery life21:51 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 HEALTHCOACHKAIT10I 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!Timestamps00:00 Intro01:53 The problem with mouth breathing03:24 Benefits of nasal breathing04:18 Why I started mouth taping07:30 Why you should mouth tape08:15 Best tape to use09:30 Benefits I experienced 11:08 Mouth taping for sleep apnea13:06 Mouth taping for teeth grinding13:18 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/whoopHealth Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠⁠⁠⁠⁠Timestamps00:00 Intro 02:02 What is WHOOP?03:54 What is HRV?05:31 The pros of WHOOP9:54 The cons of WHOOP11:12 Why I Stopped Using WHOOP15:23 Why I am still using Oura Ring16:25 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/sodiielectrolytes⁠Exogenous ketones I recommend (not from an MLM!) https://hckait.com/perfectketo Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠⁠⁠⁠⁠Timestamps00:00 Intro 02:13 What is ketosis?02:27 Carbs vs fat for energy05:29 How to get into ketosis05:49 Who can benefit from ketosis?06:36 Ketosis and weight loss06:50 How low carb lowers insulin08:48 Keto suppresses appetite 08:54 Exogenous ketones scam12:13 How to start the keto diet12:55 How many carbs should you eat?14:39 Dirty vs clean keto17:26 Keto macros20:01 How to avoid the keto flu21:44 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 Timestamps00:00 Intro01:12 Sleep and metabolic hormones02:46 Sleep and hunger 04:36 Sleep debt explained06:17 Sleep debt recovery06:54 Circadian rhythm explained08:15 How to sync circadian rhythm with light, food and temperature12:31 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/ketomojoBlood Sugar Balancing Supplements:Berberine (10% off code: KAIT10)https://hckait.com/getsobalancedApple cider vinegarhttps://amzn.to/42ev6e2 GOOD IDEA drinkshttps://hckait.com/goodidea Timestamps00:00 Intro03:52 Why blood sugar spikes can be problematic 07:50 Continuous glucose monitors vs blood glucose monitors12:00 What I’ve learned after testing so many foods…⁠⁠⁠⁠⁠⁠⁠⁠Disclaimer⁠

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/rltIce rollerhttps://hckait.com/bciceroller Meal replacement shakeshttps://hckait.com/hlth Mouth tapehttps://hckait.com/somniTimestamps00:00 Intro01:28 Why I had jaw surgery at 2803:32 Procedure I had done05:09 Why I didn’t have the surgery at 1805:57 Why I needed jaw surgery07:58 Adult braces experience09:24 Surgery experience11:07 How it changed my nose11:28 Mouth vs nasal breathing12:54 Recovery experience13:37 Lips are still numb14:47 Nausea after surgery15:21 Pain after surgery16:20 Tapering off pain meds16:56 Getting back into routine17:23 Jaw surgery cost Australia18:00 How long until swelling is gone?⁠⁠⁠⁠⁠⁠⁠Disclaimer⁠

In this episode, we’re breaking down the top wellness trends for 2025—what’s worth embracing and what you should leave behind. From mindful eating and enjoyable workouts to the pitfalls of arbitrary goals and fad diets, we’ll help you simplify your approach to health and fitness. Tune in to discover practical tips to live your healthiest, most balanced life without unnecessary stress or complexity.Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠⁠⁠⁠Timestamps00:00 Intro00:34 Hyperfixating on blood sugar04:39 Avoiding diet labels08:23 Stressing about eating out12:16 High intensity workouts15:17 Not fasting for the sake of fasting19:17 Drinking 3L of water a day22:23 10k steps a day⁠⁠⁠⁠⁠⁠Disclaimer⁠

Knowing this one thing makes insulin resistance weight loss easy! In this episode, we uncover the key to overcoming weight loss struggles caused by insulin resistance. Whether you’ve been frustrated by slow progress or unsure how to manage your condition, this simple yet powerful strategy can transform your journey. Learn how to optimise your health, balance blood sugar levels, and achieve sustainable weight loss with actionable advice you can start using today.Save 25% off blue light glasses, red light therapy, sauna blankets and more during Bon Charge’s Holiday Sale! (Ends December 25th)⁠https://hckait.com/boncharge⁠ Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠⁠⁠⁠ https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠⁠⁠Timestamps00:00 Intro00:55 Role of insulin in the body01:52 What’s happening with insulin resistance03:05 High insulin stops fat burning06:49 The one principle that makes weight loss easier12:44 Practical steps to keep insulin low14:30 Why low fat doesn’t work for insulin resistance16:17 The best carbs to eat18:31 Food timing19:19 Sleep and stress22:25 Summary⁠⁠⁠⁠⁠Disclaimer⁠

Are “zero-sugar” electrolyte companies really as clean as they claim? In this episode, we dig into the recent controversy surrounding LMNT, a popular zero-sugar electrolyte brand, and the discovery that their product contains maltodextrin (a type of sugar). What does this mean for their transparency and for those of us trying to stay true to a low-carb lifestyle? We’ll explore the implications of this revelation, why it matters, and how to choose products that align with your health goals.Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠⁠Timestamps00:00 Intro00:52 LMNT controversy03:50 Why do companies use maltodextrin?04:32 Sodium needs on low carb diets06:57 My experience when I don’t get enough sodium08:37 Are trace amounts of maltodextrin bad?10:47 Blood sugar results13:46 Maltodextrin and inflammation 16:14 Did LMNT lie to us?19:55 Should you stop buying LMNT?⁠⁠⁠⁠Disclaimer⁠

If you’ve been struggling with blood sugar spikes or feeling out of control with cravings, this episode is for you. Discover how to lower your blood sugar in just 4 weeks with simple, actionable tips that anyone can follow. From prioritising protein at every meal to being strategic about your carb choices and incorporating apple cider vinegar into your routine, these science-backed strategies will help you balance your blood sugar and feel your best. Whether you’re managing insulin resistance, prediabetes or simply looking to improve your health, these tips are a game changer!Thank you to ButcherCrowd for partnering with me on today’s video! For 15% off your first box use code HCK15 at checkout (Australia only)⁠https://healthcoachkait.com/butchercrowd ⁠Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠Timestamps00:00 Intro00:30 Signs of high blood sugar00:59 Why type 1 diabetes is different01:50 What if you’re genetically predisposed to insulin resistance?02:40 Why understanding blood sugar is important for everyone03:35 What is fasting blood glucose?04:03 Blood sugar fluctuations explained05:12 Underlying cause of high blood sugar07:23 Why the tips in this video work08:42 #1 ACV before bed09:45 #2 Get quality sleep12:46 #3 Last meal 3 hours before bed14:42 #4 Morning walk15:53 #5 Prioritise protein20:25 #6 Don’t snack22:14 #7 Intermittent fast23:45 #8 Be smart about carbs⁠⁠Disclaimer

I’m sharing my personal journey, as well as my experience with clients, on different diets (most of which I’ve tried!), from vegan to keto to carnivore and everything in between. I’ll break down what worked, what didn’t, and the impact on overall health, energy levels, nutrient levels/deficiencies and more!Whether you’re curious about different eating styles or looking for insight into which diet might suit your needs, this candid discussion will give you an inside look at the pros and cons of popular diets. Tune in to hear my honest thoughts and what I’ve learned along the way, through my own experience, research and client results.Thank you to ButcherCrowd for partnering with me on today’s video! For 15% off your first box use code HCK15 at checkout (Australia only)https://healthcoachkait.com/butchercrowdHealth Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠Timestamps00:00 Intro01:04 Is “diet” a bad word?01:53 My background (personal and professional)03:50 Am I anti-carb?06:03 Vegan diet
00:14:56 Paleo diet16:46 LCHF diet18:52 Keto diet21:46 Atkins diet23:26 Vegetarian diet24:03 Intermittent fasting29:17 DASH diet31:58 Carnivore diet⁠Disclaimer

In this episode I talk about changes I have made to my diet in the last couple of years. Specifically my stance on carbohydrates...Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠⁠⁠⁠Disclaimer

In this episode, I dive into why I don’t recommend beans and legumes as part of a healthy diet, despite their popularity as a plant-based protein source. We’ll explore the potential downsides, including their impact on blood sugar, digestion, and nutrient absorption, and discuss alternatives that might better support your health goals.Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠Timestamps00:00 Intro01:28 Protein is the most important macronutrient03:22 How much protein do you need05:07 Protein in lentils, peanut butter and oats08:02 Bioavailability of protein9:55 Why animal protein has a bad rep13:52 Plant protein low in micronutrients15:23 Why this is so important for women⁠⁠⁠Disclaimer

In this episode, Health Coach Kait shares 10 powerful daily habits that can transform your life. From essential supplements and diet tips to optimizing your sleep, you’ll learn practical strategies to improve your insulin sensitivity and overall well-being. Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠Mentioned in this podcastSodii Electrolytes (15% off: KAIT15)https://hckait.com/sodiielectrolytesVitamin D3 supplementhttps://hckait.com/momentousIodinehttps://hckait.com/iodineMagnesium (15% off: COACHKAIT15)https://hckait.com/momentousBeef jerky ($20 off: KAIT)https://hckait.com/biltongBeef chips (15% off: HCK15)https://hckait.com/carnivoresnaxWHOOP (1 month free)https://hckait.com/whoopBlue light glasses (15% off: HCK15)https://hckait.com/sleepglassesRed light bulbs (15% off: HCK15)https://hckait.com/lightbulbTimestamps00:00 Intro02:12 #1 Morning electrolytes and apple cider vinegar05:42 #2 Morning walk08:15 #3 Delay caffeine09:13 #4 30g of protein at first meal12:11 #5 Supplement vitamin D3, iodine and magnesium14:28 #6 Healthy snacks on hand16:01 #7 Start your meals with protein and fibre18:02 #8 Get additional movement18:09 #9 Finish eating 3 hours before bed21:49 #10 Have a wind-down routine⁠⁠Disclaimer

Let's breakdown and simplify insulin resistance. It's not the boogie man some people make it out to be! In this episode we discuss the signs and symptoms of insulin resistance, why it gets missed in blood tests, how long it takes to progress to prediabetes (and type 2 diabetes), it's relationship to PCOS and finally how to put it into remission - for good!Health Coach Kait's 7-Day Insulin Resistance Masterclass⁠https://healthcoachkait.com/IRmasterclass⁠Mentioned in this podcastAt-home insulin resistance test (10% off with code: KAIT10):https://hckait.com/getsowellTimestamps00:00 Intro02:48 What is insulin resistance?06:02 The cause of insulin resistance 07:38 Exercise and sleep10:40 Why it’s hard to get diagnosed14:00 Signs and symptoms of insulin resistance 14:38 Insulin resistance PCOS18:10 Genetics19:22 Weight loss difficulty with insulin resistance21:22 HOMA-IR test23:22 Other testing methods25:27 How to reverse insulin resistance33:06 Outro⁠Disclaimer

Welcome to the first episode of the Healthy Not Complicated Podcast with Health Coach Kait! In this episode, Kait discusses her health and fitness journey - losing and gaining weight, losing and gaining muscle, how she got into low carb, keto and eventually the carnivore diet, why she no longer eats a carnivore diet, losing and getting her period back and how she eats now.Health Coach Kait's 7-Day Insulin Resistance Masterclasshttps://healthcoachkait.com/IRmasterclassMentioned in this podcastGood Idea:https://hckait.com/goodideaTimestamps00:00 Intro03:53 Am I Canadian or Australian?05:03 Growing up06:00 The first time I became aware of my weight07:29 Gaining weight in high school09:29 Trying to eat healthier11:07 Getting into endurance cycling11:47 Carb loading12:46 Discovering low carb15:30 Becoming a health coach17:41 Low carb to keto to carnivore pipeline19:02 My experience on the carnivore diet19:36 Internet vs reality20:41 How I eat now21:43 The bubble online23:50 Getting back into hockey25:30 Why I quite cycling26:05 Quitting the birth control pill and getting my period back29:22 Getting my period back with carnivore31:05 Nutrition for hockey32:29 Targeted keto diet33:10 Getting back to hockey38:31 Back to high carb?39:35 Long story short…Disclaimer