5 Diet Tips to REVERSE PREDIABETES FAST
this episode is going to reveal five diet tips to reverse pre-diabetes fast in 2022 be sure to stay till the end where i'll share how you can reverse your pre-diabetes in 12 weeks or less i'm dr morgan geriatric physical therapist and founder of zibly where we help adults reverse insulin resistance for long-term weight loss and better health we have helped people like carol reverse her pre-diabetes put her fibromyalgia into remission and throw away this bag of medications her a1c is now 5.2 and fasting glucose 68. another member betty lost 20 pounds got her weight bmi and waist circumference in healthy ranges reversed her pre-diabetes and got off her statin before i get to these tips please be sure to subscribe to this channel and hit that little bell so you're notified each week when i post a new video on how to reverse insulin resistance lose weight and improve your health pre-diabetes diet tip number one what to eat forget about calories focus on macronutrients i've done a couple great trainings like this one over the past that has over a hundred and seventy thousand views on youtube i'll link to that below so you can watch it next in a nutshell you'll want to prioritize complete protein in your diet a starting point we recommend is 1.5 grams per kilogram of body weight per day if you weigh 200 pounds that's 200 divided by 2.2 so 91 kilograms times 1.5 is 136 grams of protein if that seems like a lot a great starter goal is to get 30 grams of protein per meal this will make tip number two easier it's also important to eat healthy fats these would include omega-3 fatty acids from fish like salmon and tuna omega-9 fatty acids from olives and avocados in their oils and unprocessed omega-6 fatty acids from nuts seeds and their butters i consider saturated fat from healthy sources like grass-fed beef eggs and whole fat dairy healthy too because it's been it's been shown to raise hdl avoid or really limit processed seed and vegetable oils which are hiding in so many foods being marketed as healthy including many salad dressings which ruin the health of your salad canola corn cotton seed soybean sunflower safflower grape seed and rice bran are those oils to avoid these oils are very high in polyunsaturated fatty acids or pufas which promote inflammation and the accumulation of toxins in your body that contribute to insulin resistance next choose your carbs wisely there are three main types of carbs starch sugar and fiber starch and sugar will spike your blood glucose so stick with carb sources that are higher in fiber and lower in starch and sugar such as non-starchy veggies like broccoli cauliflower greens cucumbers peppers zucchini and low glycemic fruits like blackberries raspberries strawberries avocados coconuts and olives smaller portions of grains and legumes like brown rice quinoa beans and lentils are okay too but it's important to eat them at the right time in your meal to reduce the blood sugar response that brings me to tip number two pre-diabetes diet tip number two how to eat at any given meal your blood glucose response will be lower if you eat your protein first then your fat then your healthy carb a bonus tip is to have one to two tablespoons of apple cider vinegar 30 minutes before your meal or your main meal of the day this has been shown to lower the post-meal blood glucose response pre-diabetes diet tip 3 when to eat aim for a minimum of 12 hours of fasting a day like 7 p.m to 7 a.m to find the best window for you figure out when you want to be asleep like 10 p.m and backtrack three hours so stop eating three hours before bed or at 7 pm this allows you time to process your food and not store it right away as fat plus you're less insulin sensitive at night meaning your body won't process carbs as efficiently your best to have higher carb meals earlier in the day and lower carb at night you can progress to more intermittent fasting but each person's strategy for that is different based on their age menopausal status time and their menstrual cycle sex activity levels and so on it's also important to have two to three large meals a day and stop snacking and grazing that allows blood sugars to come back down between meals and lower your average blood sugar and insulin levels for the day pre-diabetes diet tip number four what not to drink drinking water is an underrated health habit moderate amounts of caffeinated beverages like tea and coffee are okay what you want to avoid is any added sugar and drinks from foo-foo coffee drinks or pop or sports drinks anything like that also avoid unhealthy artificial sweeteners like i talk about in this video while they are sugar-free they still raise blood sugar those are maltodextrin sucralose acelfane potassium saccharin and aspartame this usually involves giving up diet pop too you're harming your gut and its ability to process carbs stick with healthier sugar substitutes of stevia monk fruit and erythritol remember we're almost to tip number five but stay till the end to learn how to actually put these tips into practice and reverse your pre-diabetes in 12 weeks or less pre-diabetes diet tip number five don't go on a diet change your lifestyle the term diet actually means the kind of food a person habitually eats it's important that you get healthy in a way that feels good to you and that you can sustain for the rest of your life remember carol and betty they learned how to get consistent about making healthy choices they stopped yoyo dieting they broke their bad habits and committed to a healthy lifestyle if you're ready to do that and want my help to reverse your pre-diabetes in 12 weeks or less then i want to invite you to join our pre-diabetes reversal program or prp by zivly we are only accepting 10 members into this program and spots will fill fast so don't delay enrollment ends april 13th and we start april 18th 2022.
This program walks you through step-by-step how to reverse your pre-diabetes this is not a cookie-cutter approach we meet you where you're at and optimize from there our education is thorough detailed and evidence-based and our coaching style is personalized to each client to help them change their thoughts and habits for lasting results if you're ready to reverse your pre-diabetes with us in 12 weeks or less go to www.zivley.com today and you'll see a link to join again we are only accepting 10 members into this program and spots will fill fast so do not delay and we understand that you might have some questions or doubts because you've tried everything before we definitely hear that a lot and to put those fears at ease there's a link in the description of this video or on our website to book your free no obligation call with me to get all of your questions answered about our pre-diabetes rehearsal program all the details of prp can be found on our website at zivli.com prp members get lifetime access to our proven zivli course that includes immediate access to four core learning modules which is accessible on an easy to use app so you can learn on the go and those are follow through fuel fasting and then sleep stress and movement you'll also get immediate access to seven advanced master classes for common sticking points including mastering your habits lowering insulin resistance and inflammation and your carb and sugar cravings and emotional eating breaking through weight loss plateaus maintaining weight loss and our brand new one coming this april master your mindset it's going to be my favorite one yet prp members get four one-on-one coaching sessions plus three live group q and a's throughout your first 12 weeks with prp members only and following this you'll have lifetime access to weekly office hours with other zibly members for ongoing support motivation and accountability and you can also continue with one-on-one coaching as often as you'd like for personalized support to offer the highest level of support to our prp members we are only accepting 10 at this time remember enrollment closes april 13th and the 12-week program will officially kick off on april 18 2022.
to save your spot now there's a link in the description or go to www.zivli.com and you'll see a button to join you can also book a free discovery meeting with me to learn more about the program and see if we'd be a good fit to work together now if you're watching this episode after enrollment has closed you can email support zivley.com and request to get on the waitlist for our next enrollment period thanks for tuning in today and i'll talk with you again soon bye for now
