How to REVERSE Insulin Resistance, End Inflammation & PREVENT DISEASE | Dr. Morgan Nolte

Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy.

She founded Zivli, an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss & disease prevention.

Zivli has members from around the world and Morgan’s online content has reached millions of people through her podcast & YouTube channel.

(And be sure to hit the bell to get notified when new videos are released!)

In this episode, we discuss:
00:00 - Intro
00:54 - What is insulin + why it matters?
03:56 - The 4 pillars of living a low insulin lifestyle
09:33 - The Zivli habit hierarchy to reverse insulin resistance
21:39 - Signs of poor hydration + how to improve it
26:43 - Tips to optimize your sleep
36:31 - A spiritual practice helps with stress management
41:29 - The 3 macronutrients: protein, fats, carbs
1:03:35 - What causes insulin resistance?
1:14:25 - The Kraft test for insulin resistance
1:20:11 - How to eat 30 grams of protein per meal
1:28:59 - Swap your sweeteners to stevia or monk fruit
1:30:00 - Morgan’s top 3 supplement recommendations
1:31:25 - Her approach to intermittent fasting
1:34:35 - The best exercises for lowering insulin
1:44:09 - The calorie myth
1:48:58 - A sustainable approach to weight loss

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About the Podcast
Jesse Chappus has in-depth conversations with health and wellness leaders from around the world. Topics include lifestyle, nutrition, fitness, self-help, sleep, meditation, spirituality and so much more. Tune in weekly to take your health to the next level!

[JesseChappus]

Thanks for watching this episode with Dr. Morgan Nolte! If you're finding it valuable, please vote by hitting the LIKE button on the video. This lets me know what type of guests to book for upcoming shows. Thanks! -Jesse 💙

[lynettejenkins]

Jesse, one good thing you don’t do is interrupt the dr. I’ve watched other video and that’s all the interviewer does. Good for you🥰🇨🇦

[emmashowalter]

What a lovely idea! After 67 years and doing all the mental, spiritual word of faith, believing I was healed! And eating very so called healthy diets, vegetarian, vegan, raw and on!
I sadly woke up and faced the brutal reality I was insulin resistant for most of my life and being destroyed by Lyme disease and all it's co-inhabitors! I am Carnivore now and heart is looking healthy after a year! Still healing and facing reality!!! I almost died!! I believe a completely different form of positive thinking now, called TRUTH! Why? It sets you free!! 🎉🎉

[sabinadonofrio]

Thank God her voice is beautiful so that I can listen to her. Shes calm and doesn't YELL at us with a shrieky voice
Thank you!!! For respecting the listener.!!!
Very smart!!!

[lynthompson]

My own doctor and Diabetic nurse have never told me the things Dr. Nolte have told me! I feel very sad because I know they just push the meds and the A1C lab visits. This doctor is OUTSTANDING! I am sincerely going to start with my mind!!

[simaschneider]

WOW, WOW, WOW. The doctor covered so many crucial bases.
I cannot stop listening to all were words of wisdom and her depth of knowledge. Spreading it to so many of my family members. Extremely valueable and life changing. She is an angel from the One Above.

[michelle]

This woman is spewing knowledge! My God this was a wealth of information! Thank you! You can never get this sort of information from your regular doctor and it is a shame!

[tedroybal]

I'm half way through this video and I already know this is the best video I've seen on the total insulin response to both food an behavior! Thank you both.

[MarceloAlexandreD]

JESSE you're the BEST interviewer...PERIOD!!!
I've commented it before on a different video a few months ago....you let guests speak and ask all the right intelligent questions!!!....and you let full screen for the speaker when they talk!!!
I really appreciate that as well!!!Thank you thank you Thank you!!!💖

[wellnesssecrets]

Hydration, elimination, exercise, stress management, sleep, avoidance of high carb foods, avoid multiple times eating in day. Eating only twice in a day when hungry & maintain same timing. Other than water is food which spikes sugar and insulin. Many people got rid of lifestyle disorders in my group.
Many of health experts don't give importance of elimination. Two bowel movements in a day & 3 to 4 liters water is a must.
Appreciate your channel In sharing knowledge

[jacquelineroyall]

I am 67 yo with Pre diabetes, HBP, and high cholesterol. I've been doing intermittent fasting for about a year and everything got worse. This is the BEST VIDEO EVER. Much RESPECT to Dr. Morgan Nolte and to you Jesse for bringing her on. Abundant Blessings to you both.

[youbrowsing]

"Your genetics might load the gun, but your lifestyle pulls the trigger."💪🏽💪🏽💪🏽❤

[LTPottenger]

Diet is important too, but fasting will always be the best thing you can do to reverse insulin resistance! Some benefits of doing occasional extended fasting: High blood pressure is lowered to normal levels very quickly while fasting. Fibrosis/scarring is reversed over time, including in the heart and lungs.

Fasting increases T cell production and regenerates the thymus. T cells are vital in fighting cancer, autoimmune disease and infections but as we age the thymus stops making as many of them. Fasting releases stem cells, which then can become new T cells. Fasting also releases growth hormone, which regenerates the thymus itself, which aids this process!

Fasting stimulates phagocytosis, the ingestion of bacteria, plaques and viruses by the immune system. This will also remove any spikes, whether natural or unnatural in origin!

Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body.

Blood sugar and insulin are lowered when fasting, allowing white blood cells to move more freely throughout the body and do their job.

Fasting increases nitric oxide release.

Fasting restores NAD+ to healthy levels.

Reflexes and short term memory are increased.

Fasts from 36-96 h increase metabolic rate due to norepinephrine release!

Telomeres are lengthened and fasting also increases anti-aging Yamanaka factors.

After 72 hours or more fasted, your body recycles up to 1/3 of all immune bodies, rejuvenating your entire immune system. This helps prevent the onset of new autoimmune conditions, which develop through a leaky gut and damaged immune system.

Fasting can help with MS, Depression, BPD, Autism and seizures.

Thymus is regenerated, which suppresses aging and renews the immune system. The thymus also plays a vital role in fighting cancer.

Weight loss from daily caloric restriction has 1/4 to 1/3 of the weight lost as lean tissue while many studies show fat loss from 36 h fasts without losing any lean tissue!

The obese will lose extra tissue like loose skin while fasting, but the skinny or frail will have increased growth hormone release than the obese, which helps to make more lean tissue and reduce frailness.

When you move out of MTOR your body shuts down the building blocks of the cell required for viruses to replicate.

The hunger hormone ghrelin also lowers with extended fasting and rises from dieting.

What breaks a fast? Anything with protein or carbohydrates in it will break a fast. Most teas and herbs are OK. Most supplements and meds will either break ketosis directly or contain a filler that will. Many meds are dangerous to take while fasting.

Does fasting lower testosterone? No, it raises it when the fast is broken by increasing lutenizing hormone. Fasting also increases insulin sensitivity, which helps with muscle building.

Fasts of 36-96 will not affect short term female fertility or affect menstrual cycle. They also may increase long term fertility, especially in women with PCOS.

Fasting reduces pain and anxiety by stimulating the endocannabinoid system in a similar way to CBD oil.

One day of fasting can cut your leptin levels in half and gets your immune system working properly again! This reduces leptin resistance, which impairs immune function.

Stomach acid is reduced over time while fasting and can allow for the healing of treatment resistant ulcers. Some patients may need continued acid reduction medication while fasting.

Does the body preferentially prefer glucose as a fuel? No. Except for brief periods of very intense exercise, your body mainly burns fats in the form of free fatty acids. Your brain also prefers to burn ketones at a rate of around 2.5 to 1 when they are available in equal quantity to glucose.

Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle damaged proteins and foreign matter such as viruses. It will can kill cancerous and senescent cells

Lowering insulin via fasting virtually eliminates chronic inflammation in the body.

It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency. Increased mitochondrial function also has the added benefit of increasing your metabolism, fighting infection and cancer prevention!

Fasting releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth. This can help a great deal with diseases like MS, peripheral neuropathy and Alzheimers.

Fasting also increases telomere length, negating some of the effects of aging at a cellular level.

When you fast, this stimulates apoptosis in senescent or genetically damaged cells, destroying them. Senescent cells are responsible for many of the effects of aging and are a root cause of the development of cancer.

A fasting mimicking diet for 3-5 days in a row also provides many of the same benefits as water fasting. FMD usually has 200-800 calories, under 18 g of protein and extremely low carbs.

Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia. They also help with dementia and many other issues even if you take them while not fasting!

Glycine and trimethylglycine can also be useful supplements while fasting that won't break ketosis and have many benefits.

Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. If you experience extreme symptoms of some kind, especially dizziness or tremors, then simply break the fast and seek advice.

Resources:


This list compiled over years of research by the user known as Pottenger's Human on youtube. Feel free to copy and paste this anywhere you like, no accreditation needed!

My community tab will always contain an updated version of this list of fasting benefits. I also have playlists on fasting and health topics.

[marydo]

I have been working out at my gym for over 2 year now, only twice a week, whole body workout, it takes me 2-3 hours to finish. My health has been completely turned around, I cannot imagine myself living without strength training . The decision of joining a gym was once of the best decision that I had made, as a result of a knee injury that no physiotherapist could help me. It was a blessing in disguise!

[jenayrandall]

This woman is brilliant. A true holistic approach to healthy living with no gimmicks or silver bullets. She needs to be on interviews, writing books and on TV!

[modelsupplies]

Wow this is a comprehensive encyclopedia of all the information I’ve spent a few years learning. A shortcut, a summary of the most important bullet points and actionable items. I love this woman! I’m 60 and have been making these changes over the last few years. I’ve lost 133 lbs so far, sleep like a baby on a waterbed with a Sobakawa pillow and weighted blanket, bounce like a baby on a mini trampoline, fast like a baby lol I feel like a baby most days! Better than when I was in my 20’s! I’m still not all the way there and have work to do, but I’m really enjoying my life. I want to work with her. My freestyle libre 3 cgm has been pivotal!

[getter_done]

I jumped right into extended fasting 6 years ago with Jason Fung and Dr Westman. I first started and still continue with ETRF intermittent fasting. I am mindful of oxalates and prioritize animal protein. I’m mindful of carbs whether they are fruits, veggies, starchy veg.goes or bread. I quit all processed foods six years ago. Don’t drink or smoke.. I used to be a gym rat and very active in sports up to 20 years ago. Now I strength train at home, walk after meals plus body weight exercises (I think of dr Lyon, Sal DeStafano). At 66 years of age 🙋🏻‍♀️ I stretch as per Bob & Brad on YouTube especially for my hip flexors. I also follow Bikman, Harper, Mutzel, just to name a few of the many awesome people you’ve interviewed Jesse. Everyone has pieces of the health puzzle indeed. I shared out this excellent video ! Thanks very much Jesse and Dr Nolte. 👍❤️.

[sylviaanne]

Wow, Dr. Morgan Nolte is amazingly insightful and wise. She's probably one of the best doctors ever! Go you! Living a blissful life and sharing love by being the greatest version of herself!

[jewely]

It’s about time the medical profession figured this out! I hope this information gets out far and wide.

[bogdanbogdan]

I've watched a lot of videos about health, diet, insulin resistance, fasting and the connection between them. So far, this lady made the most sense / explained the best