Reshape Your Health with Dr. Morgan Nolte

Latest Episodes:

168. 8 Things to Stop DOING in 2023 to Lose More Weight Dec 30, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

You may think that losing weight in 2023 will be all about being more strict with your diet and exercise.
But have you considered that while eating clean is great, THINKING clean is even better? Many people struggle to lose the physical weight because they fail to recognize it as a SYMPTOM of mental weight.
You cannot lose your physical weight (for good) if you don’t first fix the thoughts that lead to the emotions that drive your eating and behaviors that control your weight.
Trying to lose the physical weight without also losing the mental weight is like driving with one foot on the gas and the other on the break. You’ll burn yourself out and feel like you’ve gotten nowhere.
Losing weight and getting healthy in 2023 is going to be a lot harder if you continue these 8 things you’ll learn in this episode

Highlights From This Episode

Stop going on a diet. Start having a diet.
Stop trying to lose weight. Start creating your healthy lifestyle.
Stop trying to do “all the things” to lose weight.
Stop focusing on your “gap” and start focusing on your “gains.”
Stop expecting instant results. This leads to an unsustainable weight loss approach.
Stop overcommitting and overscheduling yourself. Stop putting the wants of others above your own health.
Stop talking mean to yourself. Your brain doesn’t do sarcasm.
Stop making decisions for “current” you. Start making decisions for “future” you.

Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.

We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Helpful Links
>> How to Stay Motivated Despite Slow Weight Loss Progress or a Plateau
>> Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

167. How to Get Back On Track With Weight Loss After the Holiday or Vacation Dec 28, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

In this episode, you'll learn 5 tips to get back on track emotionally after a holiday or vacation.
If you’ve got off track with your diet, exercise, or weight loss after the holiday or a vacation, don’t feel bad about yourself or shame yourself. Life happens!
The key is to get back on track with your weight loss and health goals quickly when you get home.
But getting back on track with your diet or exercise can be hard if you’re not in a good headspace following the holidays.
Maybe, like me, you’ve experienced hurt feelings over the holidays. Maybe someone didn’t show up for you how you’d hoped, or something didn’t meet your expectations.
If you stay in this negative emotional state, it’s going to be really hard to motivate yourself to take positive action because all your energy is being drained out of you emotionally.
You cannot master your physical health or actions if you don’t first master your mental and emotional health.
So let’s stop any emotional hangover or emotional bleeding from the holidays right now.

Highlights From This Episode

How to get back on track (emotionally) after the holidays.
Tip 1: View the situation as an opportunity, not a problem.
Tip 2: Hold up the judgment mirror.
Tip 3: Assume positive intent & give generous interpretation to the intentions, words, and actions of others.
Tip 4: Move your body to get rid of the negative energy.
Tip 5: Activate your parasympathetic (rest & digest) nervous system to get out of “stress mode.”

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

166. 4 Tips to Control Sugar Cravings Around the Holidays Dec 23, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

In today’s episode, you'll learn 4 ways to control your sugar cravings around the holidays.
If you’re anything like me, it can be challenging to ward off the sweets bombarding your environment this time of year.
You wouldn’t go into a game unprepared right?
So why would you go into your holiday unprepared for the sweets, carbs, candy, cookies, cinnamon rolls and ALL the sweets that will be there.
Failing to plan is planning to fail. If you want to emotionally eat all the sweets and feel like garbage about yourself the next day, please do not watch this episode.
But, if you’re serious about losing weight and improving your health, even when it’s challenging, this one's for you. You CAN learn how to reduce your carb and sugar cravings. You CAN learn how to reduce and prevent emotional eating.
This is your time to work your mental muscle and set your future self up for success. You’ve got this!

Highlights From This Episode

Register for our new FREE training called How to Lower Insulin Resistance.
Tip 1: Understand your emotional eating cues.
Differences between emotional (AKA learned, conditional, or nostalgic hunger), and physical hunger.
Emotional eating cycle. How does the habit of emotional eating form?
The S.T.O.P. method to prevent or stop emotional eating.
How to use “stoppers” (other than something sweet) as a cue that the meal is done and to stop eating.
Tip 3: Watch the episode: 10 Healthy Thanksgiving Tips to Keep Insulin Low | https://youtu.be/FxRdDfmAGp8

We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
>> Insulin Resistance Diet Starter Course
>> Join Zivli
>> Test Your Insulin at Home
>> Free Low Insulin Food Guide
>> Free Master Your Macros Training Videos
>> Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally
>> 10 Ways to Keep Insulin Low over Thanksgiving

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

165. How to Not Snack While Traveling + 4 More Tips to Stay Healthy While Traveling Dec 21, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

Snacking on crackers, cookies, and sugary drinks is a sure-fire way to raise insulin and gain weight.
If you struggle with the “all-or-nothing” mindset, once you start on the carbs, you may be tempted to throw in the towel until you’re done traveling.
You may vow to “get back on track” after the holidays, or “start again on Monday.”
There is nothing magical about Monday, or January, or “after the holidays.”
Delaying your efforts to start developing more self-discipline around carbs is only making things harder for you a few weeks from now.
Learning to say no to snacks and sweets (at least more often than not) is an essential skill to lose weight and get healthy. You can practice this skill, even over the holidays. In fact, now is a great time to practice because you’re likely getting out of your normal routine and environment.
Not snacking while traveling doesn’t have to be hard. This episode explains how to not snack while traveling, plus gives 4 more of my favorite healthy holiday travel tips.

Highlights From This Episode

Join us for a new, FREE, live training, called How to Lower Insulin Resistance.
Tip 1: Move your body everyday.
Tip 2: Plan your travel food ahead of time.
Healthy foods you can pack while traveling.
Tip 3: Skip the snacks to keep insulin lower.
Tip 4: Prioritize sleep to reduce hunger and carb cravings.
Tips to improve your sleep while traveling.
Why making your daily mindset work a priority is essential while traveling.

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

164. 3 Things to Do If You’re Thinking About Joining Zivli to Lose Weight, Lower Insulin, & Get Healthy Dec 16, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

If you want to lose weight so you can be healthier, look better, and have more energy, don’t go on *another* diet.
95% of diets fail, so why bother with an unsustainable and restrictive plan in the first place? Would you go to a doctor that had a 95% fail rate? Of course not!
So why not try a better approach that *actually* gets you sustainable results.
Zivli is not a diet. It’s a slow and gradual lifestyle change to one that keeps insulin and inflammation low. Zivli is our online course and coaching program that helps you reverse insulin resistance for long-term weight loss and disease prevention.
You’ll learn how to maintain a lower carbohydrate lifestyle, use intermittent fasting strategically, and optimize other lifestyle habits to enhance your results.
This episode covers 3 things you can do to prepare if you’re considering joining Zivli this January to lose weight and lower insulin resistance for better health.
🥳Enrollment is open January 3rd - 10th, 2023. 🥳

Highlights From This Episode

Join us for a new, FREE, live training, called How to Lower Insulin Resistance.
What is Zivli?
Tip 1: Get baseline measurements and bloodwork done.
Tip 2: Schedule your free discovery call before times book up.
Tip 3: Block off your “Zivli” time now for January so you have the time and space on your calendar to go through the course lessons.
Bonus Tip 1: Why underhydration blocks your body from burning fat.
Bonus Tip 2: Why a morning mindset routine is vital to your long-term habit change.

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

163. What Does Low Carb Do to LDL Cholesterol? (LDL-C Versus LDL-P Explained) Dec 14, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

This episode explains what a low carb diet does to LDL cholesterol. In it, I explain the difference between LDL-C (cholesterol) and LDL-P (particle number).

One of the most common objections we hear about people not wanting to eat more animal products is a fear of their cholesterol going up. Much confusion exists over whether high LDL cholesterol is okay or not for your health.

Often, physicians are prescribing statins based solely on total or LDL cholesterol numbers. This exposes people who may not actually need the medication to undesirable side effects including muscle aches, pain, fatigue, and increased insulin resistance.

This video explains when that’s okay, and how to actually know your risk of cardiovascular disease besides relying on total cholesterol or LDL cholesterol. As you’ll learn, these are very poor indicators of your risk.

Highlights From This Episode

What is cholesterol?
Difference between LDL-P (particles) and LDL-C (cholesterol).
LDL Pattern A versus LDL Pattern B.
Why LDL-P is more important than LDL-C when determining cardiovascular risk.
Does high LDL cholesterol cause heart disease? + Why you shouldn’t accept a statin based solely on high total or LDL cholesterol.
Common side effects of statins on muscles and insulin resistance.
Why you don’t need to fear eating saturated fat.
How to look at the research on low-fat diets.
Why total cholesterol and LDL cholesterol go up on a low-carb diet.

We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Helpful Links
>> Carol's Fibromyalgia Story
>> What Is A Good Insulin Level & How to Interpret Your Bloodwork Episode
>> *NEW* FREE TRAINING: How to Lower Insulin Resistance: 5 Keys to Lower Blood Sugar, Lose Weight, and Keep it Off

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

162. What Is A Good Insulin Level and How to Interpret Your Bloodwork? Dec 07, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

In this episode you’ll learn what a healthy blood insulin level is, and how to interpret your blood results.
At Zivli, we advocate prevention before prescription and think it’s wise to reverse risk factors before they become disease.
To help you become aware of your risk factors for cardiometabolic diseases such as insulin resistance, diabetes, and heart disease, we’ve partnered with a lab to offer an at-home fasting insulin test, and a more comprehensive cardiometabolic panel.
Our Cardiometabolic test kit measures fasting insulin, HDL-C, Triglycerides, Hemoglobin A1c, hsCRP, VLDL-C, LDL-C, and total cholesterol.
To order one of these tests go to www.zivli.com/testing. You can also use blood work obtained from your doctor, but you may not have all the values discussed here.
Highlights From This Episode

Why “normal” bloodwork numbers are not optimal.
How to check your insulin levels at home.
How to download a free health assessment tracker form.
Optimal levels for fasting insulin, fasting glucose, glucose after a meal, hsCRP, Hemoglobin A1c, Triglycerides, VLDL, HDL, waist circumference, HOMA-IR, and Triglyceride/HDL ratio.
How to calculate your HOMA-IR for insulin resistance.
How to learn more about joining Zivli.

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

161. How to Check Your Insulin Levels at Home Nov 30, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

This video explains how to check your insulin levels at home to determine if you have insulin resistance with our at-home insulin resistance test. We offer a single insulin test, or a more comprehensive cardiometabolic panel.

To learn more and order a test, go to www.zivli.com/testing.

Knowing your insulin levels can be a very important marker for your health status, and motivating to track along your health journey.

Fasting insulin has been shown to predict type 2 diabetes over 10 years before fasting glucose, and over 88% of adults in America have some degree of insulin resistance.

So even if your glucose or hemoglobin A1c are at normal levels, that doesn't mean you have optimal metabolic health. Insulin is a much better indicator.
Highlights From This Episode

Why checking insulin is more important than glucose or A1c, especially if your blood glucose and A1c are in healthy ranges.
The at-home insulin testing process and what you can expect.
What the Cardiometabolic Test Kit includes.
Other signs & symptoms of insulin resistance.
Learn more about Zivli helps you lower insulin resistance and inflammation for long-term weight loss and better health.

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

160. 10 Healthy Thanksgiving Tips to Keep Insulin Low Nov 23, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

In this episode, you’ll learn 10 healthy Thanksgiving tips to keep insulin low. If you’re looking to lose weight, lower insulin resistance, reduce your blood glucose or lower blood pressure, these tips will help you stay healthy over the holidays.
They will also help prevent holiday weight gain so you start next year strong, not sluggish.

Highlights From This Episode

Why lowering insulin is helpful to lose weight and get healthy.
Use allowing language to remove the scarcity mindset.
How to choose foods that keep blood sugar and insulin low.
What are “normal” portion sizes?
Great tip to prevent overeating at your meal.
Which order to eat your food in for a lower post-meal blood glucose response.
Benefits of raw, unfiltered apple cider vinegar for blood sugar.
Do this right after a meal to lower blood sugar and insulin.
Why alcohol and sugar-sweetened beverages are not empty calories.
How I enjoy sweets in moderation and get right back “on track.”
There are no problems, just opportunities.
Bonus tip to prevent holiday weight gain.
How to work with me to lower insulin resistance, lose weight, and get healthy.

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

159. How She's Lost 50 Pounds - Low Carb Weight Loss Success Story with Zivli Member, Rebecca Nov 16, 2022

Show notes

Have a question you want answered on the podcast? Send us a text!

If you’re in need of some major weight loss inspiration, this episode is for you. In it, you’ll learn about the low carb weight loss success story of one of our Zivli members, Rebecca.

After recognizing she had metabolic syndrome, and a serious health event that made her say, “Enough is enough,” she committed to a healthy low-carb lifestyle. She’s found simple solutions that work with her busy and demanding nursing job, and work with her partner.
So far she’s lost 50 pounds and has been able to return to an activity she loves, running! And she’s not done yet. Rebecca is such an inspiration and we hope this interview inspires you to make your health a priority so you can reap the rewards of feeling good.

Highlights From This Episode

The overwhelm of the beginning of Rebecca’s health journey.
Sugar Addiction and Substance Use Disorder and how to reduce the cravings.
The “why” and the incident that was the breaking point.
The benefits and progress to developing as a Zivli member.
Rebecca’s Pillars of Health and the system she’s utilized to change her lifestyle.
How to manage a partner during a lifestyle change.
Where does Rebecca see herself progressing from here?

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com