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Hacks can help with insulin resistance and blood sugar control, but lifestyle changes are the most effective. Supplements like alpha lipoic acid, cinnamon, vitamin D, and magnesium can have some benefits. Apple cider vinegar can help reduce blood sugar spikes, but it's not a cure for diabetes. It's best to use it in situations where you need to lower blood sugar or as a preventive measure before indulging in high-sugar foods. Intermittent fasting and keto may help with insulin sensitivity, but they should be done under medical supervision. Checking hormone levels and gut health is also important for managing insulin resistance. All right, let's go over some of the hacks that are out there now on the internet and pick some apart. Let me get my visuals. All right, hacks and other considerations. Sorry if these slides are out of order, by the way. I think I added this one in after I said I was going to, but anyways, all right, hacks can help insulin resistance. Hacks can help reduce your fasting blood sugar, your A1C, and your glycemic response to carbs. They can be very powerful, all right? Hacks are made to trick the system into doing something that we want, and we can get good results by them, but lifestyle change is the most powerful and more permanent hack, all right? If you change your lifestyle, there is nothing more powerful than that, so we're going to talk about a few little hacks. Those are going to be more moment-to-moment. Calories are still calories, so if you drink apple cider vinegar before you have pizza, you might not get that big blood sugar spike, but you're still consuming those calories, so don't get trapped into that. That's something that other people, influencers and stuff, are all about these hacks, but it's like almost a free pass to eat all the crap, all the processed foods, all the donuts, all the bagels and stuff like that. It's not a free pass. Calories are still calories, chemicals are still chemicals, processed foods still wreak havoc on the system and a lot of other systems, so use hacks responsibly. Foods that are nutritious still harm the body, it's just the way it is. Use them responsibly. All right, you guys, so here's some of the hacks, all right? And this I wouldn't say is really a hack, but some of these things can help. All right, supplements. Always get your medical clearance on any supplements, these are not recommendations, these are just off. Healthline on the internet, not a lot of deep research went into this one. Alpha lipoic acid I think is one of the more powerful things that you can take on a daily basis that have other health benefits and other side effects. Cinnamon I think is a very powerful insulin, it helps reduce insulin resistance, helps promote insulin sensitivity, how about that? Vitamin D and magnesium are not necessarily helpful in maintaining insulin sensitivity, but if you are vitamin D or magnesium deficient, it contributes to insulin resistance, okay? So remember I said that food is our main go-to, but there are mineral imbalances and things like that that could be disrupting your blood sugar and causing insulin resistance on a different level, okay? Food is the most powerful cause and solution to insulin resistance, but vitamin minerals, I think I'm skipping ahead, that's on the next slide, but vitamin deficiencies, especially vitamin D and magnesium, can impact those blood sugar levels. All right, so here's just some supplements, research some more, they're always coming out with new things that could help. If you are insulin resistant, if you're insulin sensitive, just adding things in, you know, cinnamon and stuff to your daily tea and all that stuff, great, it's all good, all right? Cinnamon is a very powerful herb that, spice, sorry, that can have a lot of other anti-inflammatory benefits as well and stuff. So just for information purposes only there, talk to your doctor and there might be other things too that are more powerful. It's definitely not my expertise on this, I'm more of the lifestyle. All right, so apple cider vinegar, you guys, this is a big one, this is all over the internet. Recent studies, and I'd say even when I was in a teenager, they started to do the apple cider vinegar. I mean, this has been around for a long time. Recent studies have shown that vinegar, not just apple cider vinegar, but any vinegar, balsamic vinegar, white vinegar, champagne vinegar, what are some of the other ones? Any vinegar, when you take it orally, could help reduce blood sugar, okay, but it can't cure diabetes, it can't, it's just going to be a temporary fix in a day-to-day basis. It might help, but it's not going to do extreme things, okay, it's just going to help reduce any spikes. So when you do, you can do this on a day-to-day basis and it'll help, okay, it's not going to hurt it, and there's a lot of other health benefits out there for apple cider vinegar. Add one tablespoon to a cup of water, I like it with sparkling water, so I like sipping on it with a little LaCroix, before meals or before bed. So if you have a higher than normal, higher than desired blood sugar before you go to bed, try that. Try a tablespoon of apple cider vinegar and some water and see if you can get it down before you go to bed. It's a hack. It's going to, you know, whatever you ate caused your blood sugar to go up, that's where you want to focus your attention on next time, but in the meantime, let's do what you can to get that blood sugar back down so that you can get the recovery and stuff during the sleep. If you're going out, you know you're going to have pasta, you know you're going to have pizza, you know you're going to have something that is most likely going to increase your blood sugar and spike it up a little bit, have it before you eat. Try it out. If it upsets your stomach or anything, skip it, it's not worth it, but add it, it's not going to reduce those calories, it's not going to eliminate the calories, it's not going to make that food non-existent, obliterate it, obliviate it, but it's going to help reduce that spike, so it's going to help reduce all that inflammation, but those calories will go to where they need to be and most likely they'll end up in the fat storage where they need to, you know, where they'll go, so don't think of it as a free-for-all that you can just eat whatever you want as long as you drink some apple cider vinegar first. Do it to help you in situations where you need it, where you've already had a blood sugar influx and you're trying to get it down, okay, or to prevent it in the first place when you know you're going to celebrate and have some stuff, so it's great for planned indulgences. You want to go some birthday cake, you want to have some, you know, something, have some apple cider vinegar. It's not going to totally, it's been proven to drop it by, I think, 20 or 30 and I'm guessing that off randomly of my memory, but 20 or 30 points, like you can have a huge influx of sugar from birthday cake and reduce it significantly by having apple cider vinegar first. Doesn't mean have the cake every day, doesn't mean overdo it, just, you know, use it as heck. The more that it marinates and dressings, the more apple cider vinegar and vinegar as you add to your diet, the more that's going to help push the needle more towards insulin sensitivity, okay. Gummies are not superior, they don't do it, don't fall into the trap of buying a whole bunch of gummies. It needs to be the real deal, okay, the real apple cider vinegar, sorry. There's been controversy that I've read about whether or not it decays your teeth. My dentist says it does not, but a lot of people who drink it through a straw, I can't use your best judgment on that, talk to your dentist, make sure you're not wearing down your enamel, but you just drink, you know, it's diluted. I don't think it's going to be a problem, but ask your dentist about it. All right, so other considerations, you guys, these are outside of the realm of what I want to teach you and what I want you to walk away with because they can get very particular, they can be done wrong, they can screw up your hormones even more if you're doing them the wrong way, they can trap you back into diet mentality when you're not going back there ever. We made that deal together, remember? Intermittent fasting and keto, those can be two things, two solutions to the problem to help you regain insulin sensitivity if you are insulin resistant, okay. Do them under a doctor's care, read, research, reach out to me and I will help guide you. Like we talked about earlier, they both can cause more stress and more cortisol release if they're not for you. If your body struggles with them, if they're not for you, it's not going to do you any good, it's going to do you more harm than good, okay. So I'll give you some books, my favorite books to read on those and you be the best judge for yourself, okay. I wish I could say everybody who's insulin resistant, jump on keto and you're going to cure yourself. It's more about day-to-day lifestyle techniques, lifestyle changes, lifestyle modifications, movement, eating carbs but eating them in a particular way when you need them. But if you are in a position where your health is really suffering, talk to a dietician and a nutritionist and ask whether or not those are going to be for you, okay. Other considerations as well, if you're not seeing results and you're frustrated and this is not working for you in the way that we anticipate, make sure you check your thyroid. Make sure you check all your hormones and sit on a full hormone panel including estrogen, progesterone, testosterone. Make sure you get a full blood workup. Talk to your doctor, do all the tests, clear everything out. You may want to do that before you even start modifying your carbs and doing all this stuff, depends on you and your situation. However, do your due diligence with your own screening in your blood, get the facts. The more facts you have, even though I said blood work doesn't tell the whole story, it tells the position that you're in now, okay. It might not tell what's brewing in the pot and you're ready to come out eventually but it tells you what you're going through now. So make sure that you keep up with your blood work, know your cholesterol, know your triglycerides, know your A1C, know all that stuff. That's just more information and very accurate information for where your body's at in this moment, okay. Gut health, huge. They're calling the gut your second brain. The amount of hormone signals that start in your gut is powerful, okay. If your gut is imbalanced, if you experience any problems such as insulin resistance can cause a lot of gut problems, colitis, Crohn's disease, inflammation, IBS, all that stuff. Insulin resistance can help that but there are also other reasons why your gut may be disrupted like candida, SIBO, bacteria, imbalances, you've got micro-imbalances. You've got to pay attention to your gut and if you need to, seek some help, okay. Mineral deficiencies, I touched on the last slide. I have people in my arsenal who are practitioners in hair mineral analysis that dive deeper even though the blood work, I'm telling you, make sure you keep it done, get it done, get your blood work done. Blood has a quick turnover, hair does not. So when you analyze the hair, you're going to get a deeper dive into your mineral deficiencies and if you are mineral deficient, you will set yourself up for a harder time getting insulin sensitive or staying insulin sensitive, okay. So pay attention to those. Other things to consider, especially if you are getting where you need to be by using the four fundamentals, by changing, by movement, by weight training, if you're still stuck, something still is not right, let's deep dive and one of my go-to tools is minerals. You've got to find out where your minerals are if you're in excess or depleted, okay. And hair mineral analysis is a good way to do that. All right, guys, here's some books and references. These are where I got a lot of the information, education that I let you have today. I took an accumulation of things from experience, from my peers, from my clients, from results just from my job of the last 20 some years, doing this for a living for my own body, what I went through and what I continue to go through, but these are some great books. Grab them, pick them up, they're fabulous. The obesity code is top-notch, will educate you, has to do a lot with fasting, a lot of intermittent fasting talk in there, fast like a girl, the same, but that's where you get your hormone education from, that's where I was enlightened with estrogen and progesterone and how sugar deals with those two. It starts with food, all the things, all the things, all the things in that book. Don't Live by Dr. Atiyah, Atiyah, I think that's how you say his name, fabulous book, you will love it, so eye-opening and empowering to take control of your own health in conjunction with your doctors, but to continue to seek answers, even if you aren't getting any, and to be our advocate and to start asking for new things. There's lots of tests and stuff in there that he suggests that'll take it to the next level. And Syndrome X is all about metabolic syndrome, all right? So there you go, we are going to get to the lifestyle changes coming up, but let's not forget, you guys, that the biggest tool, the biggest hack, the biggest game-changer to insulin resistance is your mindset. You have to believe that you can get there, you have to believe you deserve health, that you deserve a good metabolism, you have to deal with the mind obstacles that set you up and keep you in this position. We know what we need to do now, it's up to you to get it done, and if you know that your morning habit of donuts is not working for you, but you can't give it up, that's something that you have to deal with as far as why, what stories are you telling yourself, what blockages do you have, all the stuff like that, you guys. All the science in the world, all the stats, all the hacks, all the fundamentals, all the things, if your mindset is not open to change and not dealing with blockages and causing you to put a brake on your healing process, none of it matters. You've got to scale back, figure out what's going on, figure out what your blockages are, because more importantly than what we did with our diet in the 20s and 30s, it's more so the stories that we're telling ourselves that keep us stuck in this cycle. It's a no-brainer. We already knew, you already knew, aside from some of the science-y stuff, you already knew processed foods were going to do the trick, you already knew you've got to get more vegetables in your diet, you already knew you've got to have steady protein and you've got to stop this diet rollercoaster. This was nothing earth-shattering in this workshop. We have to ask ourselves what blockages we are having, what stories are we telling ourselves that keep us stuck in this rut. Otherwise, this will be another thing that gets shuttled back into your computer and you're like, oh yeah, that blood sugar thing, that didn't do too well. It will, if you let yourself do it and if you figure out what your stops are, why you keep going back to the yo-yo dieting, why you keep going back to sabotaging yourself. We'll talk about this more when I start my podcast. If it's already started, come find it, Empowered by Carbs. We got to figure out the mindset, you guys. It's the biggest tool in your arsenal. All right? All right, you guys. I talk a lot, don't I? All right, well, let's move on to our last slide about lifestyle modifications and moving the needle with other things in your life. If you need help, please reach out. That's what I'm here for. I would love to help you. Even if we don't work together in a one-on-one situation, if you have questions, I want to clarify things. That's one hard thing about modules. I'm not there to answer your questions, so if things come up, I don't want to leave you hanging. Reach out. Okay? All right.