How to Add Carbs Back Into Your Diet (Without Blood Sugar Spikes, Gaining Weight, or Panic) Part 2 | Episode 263

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If the thought of eating carbs again makes you anxious—but your body’s clearly telling you keto isn’t working anymore—this is your roadmap. In Part 2 of this series, I walk you step-by-step through how to retrain your metabolism to handle carbs again, rebuild your insulin response, and avoid the crashes, bloat, and rebound weight gain that scare so many people out of trying.

This isn’t just “add in fruit and hope for the best.” I’m giving you the real physiology, the nutrient repletion your cells need, the macro adjustments that matter most, and the exact movements that help carbs go into your muscles (not your fat cells). This is the strategy that can help you move from fear of food to freedom with food.

If you’re stuck between “keto doesn’t work anymore” and “I don’t know how to eat otherwise”—this is your bridge.

In this episode, I cover:

• How to rebuild your first-phase insulin response
• Why glucose spikes happen and what they really mean
• The top nutrients (like B1, B2, magnesium, and potassium) that make carbs usable again
• How to pull down dietary fat to avoid the Randall Cycle
• Movement strategies that actually make a difference (it’s more than walking)
• A phased approach to reintroducing carbs based on real food and seasonal rhythms
• Macro frameworks that support metabolic flexibility—without guessing
• How to track your responses and know it’s working

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