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 order ⁠https://hckait.com/boncharge⁠

Timestamps

00:00 Intro

01:12 Sleep and metabolic hormones

02:46 Sleep and hunger

04:36 Sleep debt explained

06:17 Sleep debt recovery

06:54 Circadian rhythm explained

08:15 How to sync circadian rhythm with light, food and temperature

12:31 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:

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Blood Sugar Balancing Supplements:

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Timestamps

00:00 Intro

03:52 Why blood sugar spikes can be problematic

07:50 Continuous glucose monitors vs blood glucose monitors

12:00 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 checkout https://hckait.com/boncharge

Red light therapy device https://hckait.com/rlt

Ice roller https://hckait.com/bciceroller

Meal replacement shakes https://hckait.com/hlth

Mouth tape https://hckait.com/somni

Timestamps

00:00 Intro

01:28 Why I had jaw surgery at 28

03:32 Procedure I had done

05:09 Why I didn’t have the surgery at 18

05:57 Why I needed jaw surgery

07:58 Adult braces experience

09:24 Surgery experience

11:07 How it changed my nose

11:28 Mouth vs nasal breathing

12:54 Recovery experience

13:37 Lips are still numb

14:47 Nausea after surgery

15:21 Pain after surgery

16:20 Tapering off pain meds

16:56 Getting back into routine

17:23 Jaw surgery cost Australia

18:00 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 Masterclass ⁠⁠⁠⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠⁠⁠⁠

Timestamps

00:00 Intro

00:34 Hyperfixating on blood sugar

04:39 Avoiding diet labels

08:23 Stressing about eating out

12:16 High intensity workouts

15:17 Not fasting for the sake of fasting

19:17 Drinking 3L of water a day

22:23 10k steps a day

⁠⁠⁠⁠⁠⁠Disclaimer⁠

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/IRmasterclass⁠⁠⁠⁠⁠⁠

Timestamps

00:00 Intro

00:55 Role of insulin in the body

01:52 What’s happening with insulin resistance

03:05 High insulin stops fat burning

06:49 The one principle that makes weight loss easier

12:44 Practical steps to keep insulin low

14:30 Why low fat doesn’t work for insulin resistance

16:17 The best carbs to eat

18:31 Food timing

19:19 Sleep and stress

22:25 Summary

⁠⁠⁠⁠⁠Disclaimer⁠

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 Masterclass ⁠⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠⁠

Timestamps

00:00 Intro

00:52 LMNT controversy

03:50 Why do companies use maltodextrin?

04:32 Sodium needs on low carb diets

06:57 My experience when I don’t get enough sodium

08:37 Are trace amounts of maltodextrin bad?

10:47 Blood sugar results

13:46 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 Masterclass ⁠⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠⁠

Timestamps

00:00 Intro

00:30 Signs of high blood sugar

00:59 Why type 1 diabetes is different

01:50 What if you’re genetically predisposed to insulin resistance?

02:40 Why understanding blood sugar is important for everyone

03:35 What is fasting blood glucose?

04:03 Blood sugar fluctuations explained

05:12 Underlying cause of high blood sugar

07:23 Why the tips in this video work

08:42 #1 ACV before bed

09:45 #2 Get quality sleep

12:46 #3 Last meal 3 hours before bed

14:42 #4 Morning walk

15:53 #5 Prioritise protein

20:25 #6 Don’t snack

22:14 #7 Intermittent fast

23:45 #8 Be smart about carbs

⁠⁠Disclaimer

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/butchercrowd

Health Coach Kait's 7-Day Insulin Resistance Masterclass ⁠⁠⁠⁠https://healthcoachkait.com/IRmasterclass⁠⁠⁠

Timestamps

00:00 Intro

01:04 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 diet

16:46 LCHF diet

18:52 Keto diet

21:46 Atkins diet

23:26 Vegetarian diet

24:03 Intermittent fasting

29:17 DASH diet

31:58 Carnivore diet

⁠Disclaimer