Fixing Insulin Resistance with Food, Muscle, and Mindset with Dr. Kaity Castillo

🎥 In this episode, Dr. Brian Mowll welcomes Dr. Kaity Castillo, a nurse practitioner and metabolic health coach, to discuss how she helps people reverse type 2 diabetes and regain control of their blood sugar through personalized nutrition and lifestyle interventions. Kaity shares how she went from conventional diabetes management to building a whole-food, patient-first approach—and how CGMs, strength training, and strategy make all the difference. From Nurse Practitioner to Blood Sugar Coach Kaity shares her journey through nursing school, becoming a family nurse practitioner, and ultimately earning her doctorate with a focus on improving blood glucose control. Realizing the limitations of traditional care, she began applying low-carb and whole-food approaches to help her patients reduce insulin resistance and medications—successfully. What Actually Works for Blood Sugar Control Dr. Kaity discusses why one-size-fits-all advice fails, and how she tailors programs using real-time CGM data, protein-first strategies, and simple behavior shifts. Whether it’s moving from oatmeal to eggs, or walking after meals, she outlines how small adjustments lead to big change. Why Mindset Matters More Than Motivation The clients who succeed the most aren’t perfect—they’re consistent. Kaity explains how preparation, expectations, and mindset shape long-term success. It’s not about staying on keto forever—it’s about learning which foods work for your body, then building a sustainable lifestyle around that. The Bottom Line Reversing insulin resistance doesn’t happen overnight, but it is possible. From patients in private practice to clients around the country, Dr. Kaity shares the strategies that work—and why the future of diabetes care lies in education, personalization, and empowering people to take control of their own health. Key Takeaways 3:45 – What nurses are (and aren’t) taught about diabetes 6:12 – How Kaity builds custom plans for clients using CGMs 8:24 – Keto vs. clean keto vs. real food—what really matters 10:11 – Kaity’s personal story: helping her dad reverse prediabetes 12:50 – Why mindset and exit strategies are key to success 15:34 – Exercise, strength training, and walking after meals 18:30 – The prep problem: why people don’t follow through 21:30 – Lessons from Kaity's doctoral research 24:15 – Patient vs. coaching motivations: what drives success 26:40 – Medications: useful tool or long-term crutch? 29:55 – CGM insights: spikes, slopes, and blood sugar variability 34:50 – The truth about reversing diabetes: slow is fast Resources Website: Dr. Kaity on Instagram: YouTube: Support the show

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Fixing Insulin Resistance with Food, Muscle, and Mindset with Dr. Kaity Castillo is an episode from Mastering Blood Sugar by Dr. Brian Mowll.

This episode is 52:54 long.

This episode was published on May 26, 2025.

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