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!

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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.

Timestamps

00:00 Intro

01:47 The benefits of intermittent fasting

04:39 Who is the best candidate for intermittent fasting?

07:59 The best time during the month for women to fast

10:34 How to know when fasting becomes over-fasting

13:23 The Sip with Sodii Q&A

16:18 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

Timestamps

00:00 Intro

01:31 You’re not lazy if you can’t lose weight

02:23 #1 Being afraid of cortisol spikes

05:06 #2 Low sodium diets

08:04 #3 Hitting 30g of fiber

11:07 #4 Avoiding all blood sugar spikes

13:20 The Sip With Sodii (Q&A segment)

17:10 #5 30 day challenges

18:04 #6 10,000 steps a day

19:15 Hydration break with Sodii

19:33 #7 Cleanses and detoxes

20:35 #8 75 Hard Challenge

21:58 #9 Perfect macros

24:04 #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/podcast

Timestamps

(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

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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

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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

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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.

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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