🎥 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: www.nutritionmadesimpl.com

Dr. Kaity on Instagram: www.instagram.com/drkaitycastillo

YouTube: www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw

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🎥 In this episode, Dr. Brian Mowll is joined by Craig Emmerich to unpack the real roots of insulin resistance, why simply eating low carb isn’t enough, and what most people get wrong about fat loss. Craig explains the “personal fat threshold” and how the size—and not just the number—of your fat cells may determine your metabolic health. They also dive into protein prioritization, satiety, and how simple shifts can dramatically improve insulin sensitivity.

Why You’re Storing Fat (Even on Keto)

Craig breaks down why excess fat storage is less about carbs and more about overwhelmed fat cells. It’s possible to become insulin resistant—even without eating sugar—if your fat cells are full and can’t accept more. This flips the script on the traditional carb-insulin model and explains why even lean people can develop type 2 diabetes.

How to Shrink Fat Cells and Build Metabolic Flexibility

Fat cells need to be “small and happy,” not stuffed. The key to reversing insulin resistance is improving your body’s storage capacity for energy—through fat loss and muscle gain. Craig shares how cutting dairy and nuts, using protein-sparing modified fasts, and strength training all help restore insulin sensitivity and balance hunger hormones like leptin.

Why Whole Foods and Protein Still Win

Despite debates in the low-carb space, Craig emphasizes that success comes from prioritizing protein, eating real food, and avoiding fat-carb combos—especially ultra-processed ones. He also discusses how creatine can improve not just muscle mass, but also sleep, mental health, and energy levels.

The Bottom Line

Fat loss and metabolic health aren’t just about carbs or calories—they’re about how your body processes energy. If your fat cells are full and your muscle mass is low, no diet will fix that. This episode gives you a science-based, practical roadmap to restore insulin sensitivity and reclaim your health.

Key Takeaways

5:24 – Why overfilled fat cells trigger insulin resistance

11:48 – Personal fat threshold: why even lean people get type 2 diabetes

17:32 – What the carb-insulin model gets wrong

22:55 – The dangers of ultra-processed fat-carb combos

30:44 – Why protein drives satiety and fat loss

35:20 – How overeating fat can backfire on low-carb diets

42:01 – The impact of cutting dairy and nuts

46:00 – The surprising mental health benefits of creatine

Resources:

📘 Website: www.ketomaria.com

📗 Craig & Maria’s books & coaching: www.keto-adapted.com

📕 Craig’s resource hub: www.ketomaria.com

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🎥 In this episode, Dr. Brian Mowll sits down with Dr. Robert Lufkin to explore the hard truths about modern medicine, the myths we’re still teaching in medical schools, and the powerful role of lifestyle in reversing chronic diseases. Drawing from his book Lies I Taught in Medical School, Dr. Lufkin challenges conventional thinking on diabetes, aging, and metabolic health—and shares the lifestyle interventions that actually work.

Why Most Chronic Diseases Are Lifestyle-Driven

Dr. Lufkin explains why diseases like type 2 diabetes, heart disease, and even Alzheimer’s are often preventable and reversible—not through pills, but through intentional lifestyle changes. He unpacks the science behind metabolic dysfunction and how our current healthcare system misses the root cause.

Rethinking Medical Education

Medical school trains doctors to manage disease, not reverse it. Dr. Lufkin shares how this training impacted his own health, what finally made him question the system, and why he believes the future of medicine lies in nutrition, movement, and personalized care—not prescriptions.

The Power of Prevention

From fasting and plant-forward eating to sleep, stress, and social connection, Dr. Lufkin outlines the six pillars of lifestyle medicine that form the foundation for lasting health. He explains how small, consistent changes can drastically reduce disease risk and even turn back the clock on aging.

The Bottom Line

Chronic disease isn’t inevitable—and it’s not your destiny. With the right tools, mindset, and support, it’s possible to take control of your health and rewrite your future. Dr. Lufkin’s message is clear: the cure isn’t coming in a pill. It’s already in your hands.

Key Takeaways

4:32 – Why the standard medical model is broken

9:45 – How Dr. Lufkin reversed his own prediabetes

15:20 – What medical students aren’t taught about nutrition

21:03 – The six lifestyle pillars for reversing chronic disease

28:18 – Fasting, aging, and cellular health

35:10 – Why personalized prevention is the future of healthcare

Resources:

Website: https://www.robertlufkinmd.com/

Book (Lies I Taught in Medical Schools): https://www.amazon.com/Lies-Taught-Medical-School-Conventional/dp/1637745834

Instagram: https://www.instagram.com/robertlufkinmd

YouTube: https://www.youtube.com/@RobertLufkinMD

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