Ep. 316: Adam Sud - Carbs are Not the Enemy…Unraveling Insulin Resistance
PLANTSTRONG Podcast
Rip Esselstyn
4.8 • 2.3K Ratings
🗓️ 28 August 2025
⏱️ 74 minutes
🧾️ Download transcript
Summary
If you’ve ever been told that 'carbs are the enemy,' or if you think type 2 diabetes is a life sentence, Adam Sud is about to blow the lid off those myths.
He’s a certified insulin resistance and food addiction coach, and returns for his fourth appearance on the podcast to clear up the misconceptions and set the record straight about what really causes diabetes.
He shares the real root causes of insulin resistance, the role of fat vs. carbs, how movement and muscle can be your secret weapons, and the simple, sustainable changes you can start making today.
You'll learn how:
- Insulin resistance is reversible with the right diet
- Saturated fat and excess calories—not carbs—fuel the problem
- High-fiber, plant-based foods boost insulin sensitivity
- Walking after meals and building muscle improve metabolism
- The PILAF method to help track key health markers
This episode just might change everything you've heard about insulin resistance and put your back in the driver's seat of your health.
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Transcript
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| 0:00.0 | I'm Ray Besselston, and you're listening to the Plan Strong podcast. |
| 0:05.2 | Is insulin resistance really about carbs? |
| 0:09.9 | Or is the truth something much deeper and more empowering? |
| 0:15.6 | This week, I welcome back to the Plan Strong podcast, Adam Sudd, a certified insulin resistance and food addiction coach who has walked his own path from crisis to healing. |
| 0:30.2 | Today, he shares what insulin resistance actually is and how to reverse it. |
| 0:36.2 | We'll have this eye-opening episode right after these words |
| 0:40.2 | from Plant Strong. If you've ever wanted to hit pause on the chaos of everyday life, |
| 0:49.3 | and truly, truly reset your mind, body, and habits. |
| 0:55.0 | There is no better place than to do it at a plant-strong retreat. |
| 1:00.4 | This November 9th through the 14th, we are headed back to Black Mountain, North Carolina. |
| 1:07.1 | It is one of the most breathtaking spots in the Blue Ridge Mountains for a week that blends evidence-based lifestyle medicine with hands-on learning and the kind of connection that sticks with you long after you head home. |
| 1:24.5 | You'll enjoy lectures from our expert team, including Adam Sudd, my guest today, |
| 1:30.4 | who brings this powerful personal story of transformation, along with practical tools for behavior |
| 1:36.2 | change and habit building. We'll move together daily with hikes, pickleball, yoga, and breathwork. We'll enjoy cooking demos that make |
| 1:48.6 | whole plant meals approachable and delicious, and we'll sit down to nourishing breakfast, |
| 1:55.9 | lunches, and dinners that prove that healthy eating can be deeply satisfying and deeply delicious. |
| 2:04.1 | It's not just about the information. |
| 2:06.3 | This is about the experience. |
| 2:08.4 | You will leave feeling recharged, confident, and equipped to take control of your health for good. |
| 2:15.7 | Join us this fall. |
| 2:17.2 | Spots are limited. |
| 2:18.4 | They always fill up. |
... |
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