Hava Podcast #11 - How insulin resistance starts—and how to reverse it w/ Mario Kratz
May 13, 2025
Dr. Mario Kratz, nutrition scientist and creator of Nourished by Science, explains how fat storage and inflammation lead to early insulin resistance. He digs into CGM myths, why ultra‑processed foods drive overeating, and the role of visceral fat, muscle mass, sleep and micronutrients. Practical tips include protein, fiber, movement snacks and tracking fasting insulin and waist circumference.
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Use Triglyceride Trends To Catch Rising Liver Fat Early
- Monitor rising fasting triglycerides as an early, low-cost signal of increasing liver fat and ectopic fat storage.
- Kratz explains the liver exports fat as VLDL, raising triglycerides and later increasing atherogenic ApoB particles.
Start With A High Satiety Diet To Reverse Metabolic Risk
- To reverse insulin resistance, prioritize diet and lifestyle changes before medication.
- Kratz advises replacing ultra-processed, energy-dense, low-protein foods with high-satiety whole foods to reduce spontaneous calorie intake.
Andreas Ate 5,000 Calories On Packaged Snacks Experiment
- Andreas Eenfeldt experimented eating hyperpalatable processed foods and averaged ~5,000 kcal/day for two weeks.
- He contrasted that with a high-satiety diet where he ate <2,000 kcal/day, showing huge calorie swings by food choice.