Healthy Not Complicated

In this episode, I reveal the truth behind the viral Carnivore Diet. I share my own experience with the diet from 2018, explaining honestly why it works (the elimination effect) and why it ultimately fails: adherence and rigidity.I expose the dark side of diet culture: why extreme "hot takes" and crash diets are continually promoted. It's not about your health, it’s about the algorithm. I discuss why the flexible, sustainable "boring truth" is the only path to real health, and how to escape the all-or-nothing mindset to achieve true metabolic flexibility.

Intermittent fasting can be an incredible tool for improving blood sugar, lowering insulin, reducing snacking, and supporting weight loss. But it is not a perfect fit for everyone. And it definitely does not affect men and women the same way.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 In this episode, I explain why I stopped using intermittent fasting as my main approach, even though it helped me for years. We talk about the real benefits of fasting, why it often works better for men, why women need to be more careful with it, and how over fasting can accidentally turn into calorie restriction that disrupts hormones and the menstrual cycle.I also share why fasting stopped supporting my performance as an athlete, how my training changed when I started eating before workouts, and how to find an eating schedule you can sustain long term.Timestamps00:00 Intro01:47 The benefits of intermittent fasting04:39 Who is the best candidate for intermittent fasting?07:59 The best time during the month for women to fast10:34 How to know when fasting becomes over-fasting13:23 The Sip with Sodii Q&A16:18 When and why I stopped intermittent fasting

Most people are stressing about the wrong things when it comes to weight loss. Low sodium diets, fiber targets, avoiding every blood sugar spike, hitting exactly 10000 steps, detoxes, challenges, cortisol fear. None of it matters the way you think it does.In this episode, I break down the ten things I could not care less about when it comes to losing weight, especially if you have insulin resistance. These are the rules that create stress, guilt, and confusion but do nothing for your metabolism. You will learn what actually matters for fat loss, blood sugar, hunger regulation, and long term results.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 Intro01:31 You’re not lazy if you can’t lose weight02:23 #1 Being afraid of cortisol spikes05:06 #2 Low sodium diets08:04 #3 Hitting 30g of fiber11:07 #4 Avoiding all blood sugar spikes13:20 The Sip With Sodii (Q&A segment)17:10 #5 30 day challenges18:04 #6 10,000 steps a day19:15 Hydration break with Sodii19:33 #7 Cleanses and detoxes20:35 #8 75 Hard Challenge21:58 #9 Perfect macros24:04 #10 Eating small, frequent meals to keep metabolism up

For years, I followed all the “healthy eating” rules... low fat, plant based, small meals every few hours... and I still felt tired, hungry, and stuck.So I stopped.In this episode, I share exactly what happened when I stopped following mainstream diet advice and started eating in a way that actually supports hormones, metabolism, and blood sugar.We’ll talk about why traditional healthy eating guidelines fail, how low fat and low salt diets can damage metabolism, and the changes that finally helped me feel energized and balanced again… more protein (especially animal protein for iron and iodine), more electrolytes, and more healthy fats.If you’ve ever wondered why “eating clean” isn’t working for you, this episode will connect the dots and show you what your body really needs to thrive.Today’s episode of Healthy Not Complicated is sponsored by Sodii. Get 15% off your first order with code HCK15 at ⁠https://hckait.com/sodiielectrolytes⁠ ⭐️ Work With Me → https://hckait.com/bloodsugarreset🤝 Healthy Not Complicated Community → https://hckait.com/broadcastchannel🎧 Healthy Not Complicated Podcast → https://hckait.com/podcastTimestamps(00:00) Intro(01:18) What’s the point of being healthy? (02:49) Why mainstream diet advice often gets it wrong(06:04) Debunking dietary myths(06:56) How fat became public enemy number one(11:12) The plant-based protein lie(14:50) Why women suffer on a plant-based diet(16:48) Do you have to eat small, frequent meals to speed your metabolism?(19:37) Why weight loss is difficult for so may(19:55) Salt and hypertension confusion(23:35) Thank you to Sodii!(24:29) The changes I made to finally get healthy(25:16) Should we be afraid of saturated fat?(28:17) Cutting out “health foods” that weren’t actually healthy(29:22) My framework for healthy eating(31:27) Final thoughts

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