Nutrition, Metabolism, Blood Sugar Strategies by Feel Great with Kait

Kaitlin Borncamp
  • 5.0 (9)
  • NUTRITION

Practical nutrition, blood sugar, and metabolic health strategies to improve energy, focus, and long-term health—without extreme dieting. Hosted by executive health coach Kaitlin Borncamp, a CPA turned Certified Nutritional Therapy Practitioner, this podcast explores how food, exercise, stress, and daily habits impact metabolism, insulin sensitivity, and longevity in real life.

  1. 1D AGO

    How a 66-Year-Old Runs Marathons on Only Raw Food (and Takes Zero Medications) | Axay Shah

    What happens when someone eats 100% raw food—only fruits, vegetables, and nuts—for 16 years? Meet Axay Shah: 66 years old, training for his eighth marathon, takes zero medications, and has no chronic diseases. He started this experiment out of pure curiosity when he noticed his energy declining. Here's the thing: While I don't recommend a raw food diet (and we disagree on several nutrition points in this episode), Axay's results are undeniably fascinating. His energy skyrocketed, people regularly mistake him for 50, and he's been tracking his blood work for years. In this honest conversation, we explore what worked for him, where we diverge on nutrition science (protein needs, muscle building, blood sugar management), and what lessons busy professionals can actually take from his experience—even if you're never going raw. What You'll Learn: How Axay went from standard American diet to 100% raw food overnight at age 50Why his energy, skin, and body composition improved dramatically (and what role whole foods played)What happened when his A1C spiked to 6.7 (prediabetic range) while eating raw foodHow he brought his A1C back down to 5.8 by cutting red wine and increasing exerciseThe one supplement he needs on a raw food diet (vitamin B12—and why that matters)Where we disagree on protein needs (he eats 56g daily, I recommend 1g per pound of body weight)How he fuels marathon training on fruits, vegetables, and nutsWhy his taste buds completely changed (carrots taste sweet, water tastes different)His advice for people who want more energy: start with baby steps, not dramatic changesThis episode is for you if:  ✓ You're curious about plant-based diets but want a balanced perspective  ✓ You want to increase whole foods in your diet without going extreme  ✓ You're interested in longevity and aging without medications  ✓ You want to hear an honest conversation where the host and guest disagree  ✓ You're looking for energy optimization strategies My Take: While I don't advocate for a 100% raw food diet (and Axay agrees most people shouldn't do what he did), there are valuable lessons here: eating more whole foods, eliminating processed foods, and listening to your body's signals all contribute to better health. Resources: Axay's website: rawfoodist.comBook: In Nature We TrustDoes your calendar dictate your nutrition?  Grab The No-Time Nutrition Blueprint: http://store.feelgreatwithkait.com/ntnReady to stop trading your health for your wealth? Apply for coaching with Kaitlin: https://tidycal.com/kaitlin/apply

    32 min

  2. MAR 31

    8 AI Prompts to Make Your Nutrition & Healthy Habits Effortless

    What if AI could plan your meals, build your grocery list, and tell you what to order at restaurants—all in under 2 minutes? Turns out, it can. In this episode, I'm sharing 8 specific AI prompts you can copy and paste into ChatGPT, Claude, Gemini or any AI tool to make your nutrition decisions easier, save you hours of time, and help you eat healthier without the overwhelm. Whether you're traveling for work, prepping for client dinners, or staring at your fridge with no idea what to cook, these prompts will do the thinking for you. The 8 AI Prompts I cover are: [See below for how to you can copy & paste them] 1. Meal Plan Builder - Get a week of meals based on your protein goals and cooking preferences 2. Grocery List Generator - Build a grocery list for 5 dinners in under 20 minutes each 3. Custom Recipe Crafter - Turn whatever's in your fridge into 5 healthy meal ideas 4. Blood Sugar Friendly Swap - Get healthier versions of your favorite meals (pasta, sandwiches, etc.) 5. Client Dinner Cheat Sheet - Get restaurant menu recommendations that keep blood sugar stable 6. 15-Minute Workout - Get quick workouts for hotel rooms, offices, or gyms 7. Desk Mobility Reset - 3-minute stretches you can do at your desk without looking ridiculous 8. Morning Routine Builder - 20-minute routine with hydration, light, movement, protein What You'll Learn: How to use AI to plan meals, build grocery lists, and find healthy restaurant optionsWhy context matters when prompting AI (don't just ask general questions)How to get 5-10 options instead of just one (better results every time)Blood sugar-friendly meal swaps for busy professionalsQuick movement routines you can do at your desk or in hotel roomsHow to customize prompts based on your goals, budget, and time constraints This episode is for you if: ✓ You're too busy to meal plan but want to eat healthier ✓ You travel frequently or eat out with clients ✓ You stare at your fridge with no idea what to cook ✓ You want to use AI for something actually useful in your daily life ✓ You're tired of making the same meals over and over Bonus: Want these 8 prompts in written form so you can copy & paste?  Leave a 5-star review and send a screenshot to kaitlin@feelgreatwithkait.com—I'll send you the full prompt list! Does your calendar dictate your nutrition?  Grab The No-Time Nutrition Blueprint: http://store.feelgreatwithkait.com/ntnReady to stop trading your health for your wealth? Apply for coaching with Kaitlin: https://tidycal.com/kaitlin/apply

    14 min

  3. MAR 24

    Why the Smartest AI Strategy Is Taking Care of Yourself (For Executives)

    You've played around with ChatGPT or Claude a few times. Maybe your company just rolled out some new AI tool and you're not really sure what to do with it. Or maybe you're hearing "AI" in every meeting and wondering if you're already behind. While everyone's freaking out about AI replacing jobs, the real issue is simpler: we're handing powerful technology to people running on 5 hours of sleep and too much coffee. And then wondering why 90% of executives say AI has zero productivity impact. In this episode, I explain why AI isn't replacing you (it's promoting you) if you use it right, what happened with past "disruptive" tech like Excel and the internet, and why your brain health is actually the best AI strategy. Plus, 3 simple things you can do today to optimize your focus and decision-making. What You'll Learn: Why 90% of executives say AI has zero productivity impact (despite massive investment)How AI is like Excel in the 1990s (learning curve + everyone's figuring it out)Why sleep deprivation wrecks the decisions AI can't make for youThe 3 things AI will never replace: creativity, judgment, strategic thinking3 brain-boosting habits: 30g protein breakfast, 7-8 hours sleep, post-meal walks This episode is for you if: ✓ You feel behind on AI and overwhelmed by how fast things are changing ✓ You're sleeping 5-6 hours and running on caffeine ✓ You skip breakfast or go hours without eating ✓ You want to stay relevant but don't know where to start Does your calendar dictate your nutrition?  Grab The No-Time Nutrition Blueprint: http://store.feelgreatwithkait.com/ntnReady to stop trading your health for your wealth? Apply for coaching with Kaitlin: https://tidycal.com/kaitlin/apply

    21 min

  4. MAR 17

    Pain-Free After 50: Regenerative Medicine for Joint Pain Without Surgery | Dr. Fawad Mian

    Struggling with chronic pain in your knees, shoulders, or back? In this episode, leading neurologist and regenerative medicine specialist Dr. Fawad Mian reveals why traditional pain management fails and shares non-surgical alternatives that actually work. Dr. Mian shares his personal journey from being told he needed multiple surgeries to discovering PRP therapy and prolotherapy—treatments that completely transformed his practice and helped thousands avoid going under the knife. What You'll Learn: Why cortisone shots damage your joints, ligaments, and tendons long-term (and what to use instead)How PRP (platelet-rich plasma) therapy regenerates damaged tissue naturally without surgeryThe truth about "bone on bone" knees and whether they can still heal with regenerative treatmentsWhy staying active after 50 prevents falls, fractures, and loss of independenceMemory-boosting supplements that support cognitive function (fish oil, curcumin, berberine, and what Grandma got right about ginkgo biloba)Practical desk ergonomics to prevent chronic pain for professionals working 10+ hours dailyThe surprising connection between blood sugar, insulin resistance, and brain fogHow mold toxicity can cause mysterious pain and memory issuesWhy muscle loss after 50 accelerates joint problems (and how to reverse it) Guest Bio: Dr. Fawad Mian is a board-certified neurologist and regenerative medicine specialist who helps adults over 50 stay pain-free and independent without medication or surgery. After suffering his own shoulder, knee, and foot injuries that traditional medicine couldn't fix, he discovered regenerative treatments like PRP and prolotherapy that transformed his practice. Resources Mentioned:  Read Dr. Mian's book: Getting to Pain Free: How to Make Your Body Stop Hurting So You Can Start Living Without Drugs or Surgery https://www.amazon.com/GETTING-PAIN-FREE-Hurting-Without/dp/B08BW84CNDConnect with Dr. Fawad Mian: ProloHealing.comTake the Quiz: https://course.prolohealing.com/reclaim-your-mind Does your calendar dictate your nutrition?  Grab The No-Time Nutrition Blueprint: http://store.feelgreatwithkait.com/ntnReady to stop trading your health for your wealth? Apply for coaching with Kaitlin: https://tidycal.com/kaitlin/apply

    40 min

  5. MAR 11

    Are You Trading Your Health for Your Wealth? 4 Patterns to Avoid

    You're not consciously choosing to sacrifice your health for your career—but it's happening anyway. And the real reason isn't your schedule. It's a subconscious belief you don't even know you have. In this episode, I break down the 4 invisible patterns high-achievers fall into that slowly trade health for wealth—sleep deprivation, meal skipping, chronic stress, and ignoring symptoms. More importantly, I reveal the subconscious beliefs driving each pattern. What You'll Learn: The core belief driving all health sacrifices4 patterns of trading health for wealth (and how to know if you're doing them)What happens in 5, 10, and 20 years if you do nothing The subconscious beliefs behind each patternWhy acknowledging these patterns threatens your self-imageHow to break the cycle: examine beliefs, pick one pattern to shiftThis episode is for you if: ✓ You set your alarm for 5am after going to bed at midnight ✓ You skip meals because you're "too busy" (or not even hungry from stress) ✓ You're always context-switching, never fully present ✓ You ignore symptoms and self-medicate with caffeine, ibuprofen, or Tums ✓ You tell people "I'm fine, just busy" when you're clearly not Connect with Kait: Website: feelgreatwithkait.comEmail: kaitlin@feelgreatwithkait.comInstagram: @feelgreatwithkaitDoes your calendar dictate your nutrition?  Grab The No-Time Nutrition Blueprint: http://store.feelgreatwithkait.com/ntnReady to stop trading your health for your wealth? Apply for coaching with Kaitlin: https://tidycal.com/kaitlin/apply

    21 min

  6. MAR 3

    How to Know If You're Inflamed (And 5 Ways to Lower It)

    Do you feel puffy when you wake up? Tired despite sleeping 7-8 hours? Have brain fog by 2pm or stubborn weight that won't budge? You might be inflamed—and not even know it. Chronic inflammation is the silent driver of aging, disease, and that "stuck" feeling in your body. After doing Whole30, I lost 12 inches around my body (8 from my waist alone) but only half a pound on the scale. That's when I realized: inflammation was making me puffy, swollen, and aged—and I had no idea. In this episode, I break down how to know if you're inflamed (beyond just blood work), why high blood sugar is one of the biggest hidden sources, and 5 daily actions you can take starting today to lower inflammation and feel better. What You'll Learn: Physical signs you're inflamedBlood work markers that reveal inflammationWhy you can lose 12 inches but barely any weight The high cholesterol connection your doctor didn't explainWhy 60% of chronic diseases are driven by inflammation5 daily ways to lower inflammationThis episode is for you if: ✓ You wake up with a puffy face or swollen hands/feet ✓ You have joint pain, brain fog, or digestive issues ✓ Your weight won't budge despite "eating healthy" ✓ Your A1C or cholesterol is creeping up ✓ You feel older than your actual age Key Topics: Acute vs. chronic inflammation explainedInflammatory cytokines and water retentionBlood work: CRP, ESR, uric acid, A1C (functional vs. standard ranges)Dr. Mark Hyman's "inflammaging" concept (Young Forever)Glycation & AGEs (Advanced Glycation End Products)The 5 root causes: poor diet, gut dysfunction, toxins, stress, movement imbalanceAnti-inflammatory foods: omega-3s, colorful vegetables, berriesInflammatory triggers: gluten, dairy, sugar, seed oilsResources: Listen: 10 Benefits of Exercise That Have Nothing to Do with CaloriesBook Your Free 15-min Food Craving Rewiring SessionFree Inflammation Reduction Guide (with 5-star review) by emailing your screen shot to kaitlin@feelgreatwithkait.comDoes your calendar dictate your nutrition?  Grab The No-Time Nutrition Blueprint: http://store.feelgreatwithkait.com/ntnReady to stop trading your health for your wealth? Apply for coaching with Kaitlin: https://tidycal.com/kaitlin/apply

    27 min

  7. FEB 24

    Long COVID, Chronic Fatigue & The Real Root Causes Your Doctor Won't Test (with Dr. Evan Hirsch)

    If you're exhausted despite getting 8 hours of sleep—or struggling with persistent symptoms since COVID—this episode reveals what most doctors miss: underlying toxins and low cellular energy. Dr. Evan Hirsch, MD (now health coach), spent over 10 years napping under his desk with chronic fatigue before discovering the real root causes: heavy metals, chemicals, mold, infections, and nervous system dysfunction. Dr. Hirsch explains why 36% of people who get COVID develop long COVID, how toxins compromise your immune system's ability to clear infections, and the difference between a juice cleanse and real detoxification. What You'll Learn: The 3 levels of fatigue & what you can doThe "Toxic Five" your doctor won't test for How one client increased testosterone 200 points through detox (no TRT)Dr. Evan's non-negotiable health habits to stay high energyAnd more  Resources mentioned:   The EnergyMD Program - https://www.energymdmethod.com/fatigue-fixable-quizDoes your calendar dictate your nutrition?  Grab The No-Time Nutrition Blueprint: http://store.feelgreatwithkait.com/ntnReady to stop trading your health for your wealth? Apply for coaching with Kaitlin: https://tidycal.com/kaitlin/apply

    35 min

  8. FEB 17

    Why You Can't Sleep When Your Blood Sugar Is High (And How It's Raising Your A1C)

    If you've ever laid in bed at 2am with a racing heart, feeling hot and uncomfortable after dinner—this episode explains why. It has everything to do with what you ate 2-3 hours before bed. High evening blood sugar triggers a stress response (cortisol and adrenaline) that keeps you wired when you need to sleep. And poor sleep drives insulin resistance, which raises your blood sugar the next day—creating a vicious cycle that shows up as a climbing A1C. In this episode, I break down the science behind why late dinners, client meals with wine and dessert, and stress eating sabotage both your sleep and your metabolic health—and what to do about it. What You'll Learn: Why high blood sugar at bedtime activates your sympathetic nervous system (fight-or-flight)How poor sleep reduces insulin sensitivity by 25% in just one weekWhy chronic stress + poor sleep increases insulin resistance risk by 60%The one rule for meal timing to protect your sleep and A1CSimple strategies when you can't eat early (client dinners, late meetings)Why post-meal walks reduce blood sugar spikes by up to 22%This episode is for you if: ✓ You wake up at 2-3am with racing heart or feeling hot ✓ You often eat late (7-9pm) due to work/meetings ✓ Your A1C is creeping up despite "eating healthy" ✓ You're a busy professional with client dinners and unpredictable schedule One study showed that chronic stress combined with poor sleep creates a 60% higher risk of insulin resistance. The good news? You can break this cycle without sleeping pills—just strategic meal timing and blood sugar management. Related Episodes: Episode 40: Why Skipping Meals Is Secretly Raising Your A1C (Even If You Eat Healthy) - https://podcasts.apple.com/us/podcast/why-skipping-meals-is-secretly-raising-your-a1c-even/id1817228582?i=1000749320680 Episode 33: How to Overcome Racing Thoughts at Night - https://podcasts.apple.com/us/podcast/cant-shut-off-your-brain-at-night-try-these-5-strategies/id1817228582?i=1000740433379  Does your calendar dictate your nutrition?  Grab The No-Time Nutrition Blueprint: http://store.feelgreatwithkait.com/ntnReady to stop trading your health for your wealth? Apply for coaching with Kaitlin: https://tidycal.com/kaitlin/apply

    15 min
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5
out of 5
9 Ratings

About

Practical nutrition, blood sugar, and metabolic health strategies to improve energy, focus, and long-term health—without extreme dieting. Hosted by executive health coach Kaitlin Borncamp, a CPA turned Certified Nutritional Therapy Practitioner, this podcast explores how food, exercise, stress, and daily habits impact metabolism, insulin sensitivity, and longevity in real life.

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