238. Carbs Aren’t the Problem: What Actually Affects Insulin Resistance with Kristie Messerli

“Yo-yo dieting, restrictive diets, and cutting out whole food groups is worsening insulin resistance more than carbs ever could.”

Carbs have been painted as the villain for far too long, and diet culture has convinced many of us that avoiding them is the key to health and happiness. But what really happens to your body and blood sugar when you restrict carbs may surprise you.

In this episode, I’m joined by Kristie Messerli, registered dietitian and certified diabetes care and education specialist. We unpack the fear around carbs, diabetes, insulin resistance, and CGMs, and explain why restriction creates more stress, guilt, and metabolic harm. We also share science-backed ways to support both your health and your relationship with food.

What You’ll Learn:

1. How restriction and yo-yo dieting actually make insulin resistance worse, and how lifelong dieting can backfire metabolically
2. Why eating sugar does not cause diabetes, and what actually contributes to diabetes development
3. The pros and cons of using continuous glucose monitors (CGMs), and when they’re helpful versus harmful
4. Why blood sugar spikes are often misunderstood, and how hormones, stress, and sleep play a role
5. How to add to your plate (not take away!) for better blood sugar regulation and more satisfying meals
6. Practical ways to rethink carbs and food neutrality to promote both your health and your relationship with eating

🔗 Connect with Kristie:

1. Instagram: type2diabetes.nutritionist
2. Free Masterclass: 7 Mistakes That Are Wrecking Your Blood Sugar (and what to do instead)

✨ Struggling to know when to eat or when to stop isn’t a failure… it could be a byproduct of following diet rules instead of your body’s cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.