Solving Type 2 Diabetes Podcast

On this episode… As part of my Two Weeks in Review, I share updates on my progress with Farxiga and Metformin. Also in this episode, I share my thoughts on why and what to do when willpower fails us, and review Type 2 Diabetes news articles. Links from the show: NEWS Here’s How to Tell if Your Favorite Snack Is Actually an Ultra-Processed Food I’m a doctor – you can reverse type 2 diabetes naturally by doing these two things 5 ‘anti-inflammatory’ foods that can help prevent type 2 diabetes and Alzheimer’s disease Diabetes medication class tied to lower risk of kidney stones Research discovers disrupted cellular function behind type 2 diabetes in obesity Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript Click here to visit my personal Instagram account for pictures of my knitting and sourdough adventures Why does willpower sometimes fail? Willpower can fail for several reasons: 1. Limited Mental Energy: Willpower is a limited resource that can become depleted over time. Making decisions, resisting temptations, and exerting self-control require mental energy. When your mental energy is depleted, your willpower can weaken, making it harder to stick to a plan. 2. Decision Fatigue: The more decisions you have to make throughout the day, the more your willpower can be drained. Decision fatigue occurs when the quality of your decision-making declines as you make more choices. This can lead to impulsive or inconsistent behavior, making it difficult to stick to a plan. 3. Lack of Motivation: Willpower alone may not be enough if you lack intrinsic motivation or a strong reason to follow through with your plan. When you don’t have a clear understanding of why you want to achieve your goals, it becomes easier to succumb to distractions or give in to instant gratification. 4. Stress and Emotional State: High levels of stress, negative emotions, or challenging life circumstances can deplete your willpower. When you’re dealing with stress or emotional turmoil, it can be harder to resist temptations and stay on track with your plan. 5. Lack of Planning and Structure: Without a well-defined plan and structure in place, it’s easier to succumb to distractions or lose focus. When you don’t have a clear roadmap or specific steps to follow, it becomes harder to maintain willpower and stick to your intended course of action. 6. Overwhelming Goals or Expectations: Setting goals that are too ambitious or unrealistic can set you up for failure. When the gap between your current situation and your desired outcome feels overwhelming, it can be demotivating and make it challenging to sustain willpower. 7. Lack of Support or Accountability: Trying to rely solely on willpower without any external support or accountability can make it harder to stay committed to your plan. Having a supportive network or an accountability partner can provide encouragement, motivation, and assistance when willpower wavers. It’s important to recognize that willpower is not an infinite resource and can fluctuate under different circumstances. By understanding the factors that can undermine willpower, you can develop strategies to overcome these challenges and increase your chances of sticking to a plan. What to do when willpower isn’t enough? 1. Set Clear and Realistic Goals: Start by clearly defining your goals and break them down into smaller, achievable tasks. Make sure your goals are realistic and aligned with your priorities. 2. Create a Detailed Plan: Once you have set your goals, create a detailed plan outlining the specific steps you need to take to achieve them. Having a clear roadmap will make it easier to stick to your plan. 3. Use Visual Reminders: Visual reminders can be very effective in helping you stay focused and motivated. Create visual cues such as vision boards, sticky notes, or digital wallpapers that remind you of your goals and the actions you need to take. 4. Find an Accountability Partner: Having someone to hold you accountable can greatly increase your chances of sticking to your plan. Find a friend, family member, or colleague who shares similar goals and regularly check in with each other to track progress and provide support. 5. Break Tasks into Smaller Steps: Sometimes the sheer size or complexity of a task can be overwhelming and demotivating. Break your tasks into smaller, more manageable steps to make them less daunting. Celebrate small victories along the way to stay motivated. 6. Use Positive Reinforcement: Reward yourself for sticking to your plan and achieving your milestones. Treat yourself to something you enjoy or give yourself a small break as a reward for your efforts. Positive reinforcement can help reinforce good habits and keep you motivated. 7. Practice Self-Care: Taking care of your physical and mental well-being is crucial for maintaining discipline and sticking to a plan. Get enough sleep, eat nutritious meals, exercise regularly, and engage in activities that help you relax and recharge. 8. Eliminate Distractions: Identify and eliminate distractions that may hinder your progress. This could include turning off notifications on your phone, creating a dedicated workspace, or setting specific time blocks for focused work. 9. Practice Time Management: Effective time management is key to sticking to a plan. Prioritize your tasks, allocate specific time slots for each task, and avoid procrastination. Use time management techniques such as the Pomodoro Technique or time-blocking to help you stay on track. 10. Stay Flexible and Adapt: It’s important to remember that sticking to a plan doesn’t mean being rigid and inflexible. Life is unpredictable, and circumstances may change. Be willing to adapt your plan when necessary while keeping your end goals in mind. Remember, sticking to a plan requires discipline and effort, but with the right strategies and mindset, you can overcome challenges and achieve your goals.

On this episode… As part of my Two Weeks in Review, I share updates on my progress with Farxiga and Metformin. Also in this episode, I share Why I Think New Year’s Resolutions are Crap, and review Type 2 Diabetes news articles. Links from the show: NEWS VIRGINIA TECH RESEARCHERS AWARDED NEARLY $2 MILLION TO EXPLORE NEW TREATMENT FOR TYPE 2 DIABETES AND OBESITY Common skin condition could be early warning sign of type 2 diabetes Can Aloe Vera Help With Type 2 Diabetes? STUDY SHOWS LIRAGLUTIDE RESULTS IN INCREASED INSULIN SENSITIVITY INDEPENDENT OF WEIGHT LOSS Lilly’s GLP-1 Direct-To-Consumer Move, Changes The “Game Changer” Game Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript Click here to visit my personal Instagram account for pictures of my knitting and sourdough adventures Daily Actions  Specific and measurable, subject to fine-tuning.  This is how to form habits.  My Key & measurable actions (also I keep records) Measure my blood glucose  Eat within my plan (specific macros & timing window) Schedule Movement Auxiliary habits Seek support Use tools like journaling  Research T2D Produce Podcast  One day ( or hour ) at a time. Use “hour” if you divert from your plan. This helps me to avoid giving up.  Work your plan from this moment forward, regardless of what you did yesterday or even 5 minutes ago. 

On this episode… As part of my Weeks in Review, I share updates on my progress with Farxiga and Metformin. Also in this episode, I take a deep dive into good sleep, and review Type 2 Diabetes news articles. Links from the show: NEWS Here’s How Tracking Macros Can Help You Achieve Your Weight Loss Goals Researchers show how lipids and diabetes are closely linked 7-Day High-Protein Meal Plan for Insulin Resistance, Created by a Dietitian ‘Make a game plan’: Here’s how to manage diabetes during the holiday season This Easy Exercise Change Can Lower Your Chance Of This Disease Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript Click here to visit my personal Instagram account for pictures of my knitting and sourdough adventures

On this episode… As part of my Weeks in Review, I share why I added Farxiga back into my daily routine. Also in this episode, I look at medication alternatives to Metformin and review Type 2 Diabetes news articles. Links from the show: NEWS INTERNATIONAL CLINICAL TRIAL FINDS THAT SEMAGLUTIDE REDUCED CARDIOVASCULAR EVENTS BY 20% IN ADULTS WITH OVERWEIGHT OR OBESITY WHO DON’T HAVE DIABETES 7-Day High-Fiber Meal Plan for Insulin Resistance, Created By a Dietitian ‘Play the long game’: Doctors says there’s a better solution than diabetes drugs The meal plan that could help diabetics have better control of their blood sugar levels ‘Counterfeit’ Ozempic Is Under Investigation As at Least 3 Users Are Hospitalized Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript

On this episode… As part of my Week in Review, I share my observations from stopping the medication Mounjaro and I discuss my visit to Arkansas. In this episode, I share 10 low-carb fast food suggestions and 10 low-carb ideas for making at home. I also review Type 2 Diabetes news articles. Links from the show: NEWS How to Be Extra Kind to Your Skin If You Have Diabetes How to Have the Healthiest Possible Pregnancy When You Have Type 2 Diabetes CHILDREN WITH PREDIABETES AND OBESITY MAY BE MORE LIKELY TO PROGRESS TO DIABETES Red flag symptoms of type 2 diabetes on your nails and when to seek help Glucose-based targets may ‘change treatment’ for those with prediabetes Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript Low Carb Lunch Ideas. – 10 for eating out, and 10 for preparing at home. When it comes to low-carb fast food options for lunch, here are ten delicious choices: 1. Grilled Chicken Sandwich or Salad: Opt for a grilled chicken sandwich without the bun or enjoy a chicken salad with lots of fresh veggies. 2. Lettuce-Wrapped Burger: Many fast food chains offer the option to have your burger wrapped in lettuce instead of a bun. It’s a tasty and low-carb alternative. 3. Grilled Chicken Wrap: Look for a grilled chicken wrap with a low-carb tortilla or lettuce wrap. Fill it with veggies and enjoy! 4. Salad with Protein: Choose a salad with a good source of protein like grilled chicken, shrimp, or steak. Avoid high-carb toppings like croutons or sugary dressings. 5. Bunless Hot Dogs: Enjoy a hot dog without the bun. Top it with mustard, onions, and other low-carb condiments. 6. Grilled Chicken Nuggets: Instead of breaded options, go for grilled chicken nuggets or strips for a low-carb and protein-packed meal. 7. Fresh Seafood: If available, seafood options like grilled fish or shrimp can be a great low-carb choice. Just make sure they are not breaded or fried. 8. Egg-based Breakfast Items: Some fast food restaurants serve breakfast all day. Look for egg-based options like omelets or breakfast bowls without the potatoes or toast. 9. Veggie Bowls or Stir-Fries: Check if there are any low-carb vegetable bowls or stir-fries on the menu. They often come with lean protein and lots of veggies. 10. Customizable Options: Don’t be afraid to ask for modifications. Many fast food places allow you to customize your order, so you can remove high-carb ingredients and add extra veggies or protein. Remember, it’s always a good idea to check the nutritional information or ask about specific ingredients to ensure you’re making the best low-carb choices. Enjoy your lunch! Here are ten delicious and low-carb lunch ideas that you can easily make at home: 1. Chicken Lettuce Wraps: Sauté seasoned chicken with onions, garlic, and your favorite low-carb vegetables. Serve the filling in crisp lettuce leaves for a healthy and satisfying meal. 2. Cauliflower Fried Rice: Pulse cauliflower in a food processor until it resembles rice. Sauté it with vegetables, protein of your choice (such as shrimp or chicken), and some soy sauce for a flavorful and low-carb alternative to regular fried rice. 3. Greek Salad with Grilled Chicken: Combine fresh cucumbers, tomatoes, red onions, olives, and feta cheese. Top it with grilled chicken breast and drizzle with olive oil and lemon juice for a refreshing and low-carb salad. 4. Zucchini Noodles with Pesto and Grilled Shrimp: Spiralize zucchini into noodles and lightly sauté them. Toss with homemade or store-bought pesto sauce and grilled shrimp for a quick and low-carb pasta alternative. 5. Turkey Lettuce Wrap Tacos: Brown ground turkey with taco seasoning, then wrap it in lettuce leaves. Top with diced tomatoes, avocado, and a sprinkle of cheese for a low-carb twist on tacos. 6. Cabbage Stir-Fry: Sauté shredded cabbage, bell peppers, and thinly sliced beef or tofu in a pan. Season with soy sauce, ginger, and garlic for a flavorful and low-carb stir-fry. 7. Salmon Avocado Salad: Grill or bake a salmon fillet and serve it on a bed of mixed greens. Top with sliced avocado, cherry tomatoes, and a drizzle of lemon vinaigrette for a nourishing low-carb salad. 8. Egg Salad Lettuce Wraps: Mix hard-boiled eggs with mayonnaise, mustard, and chopped celery. Wrap the egg salad in lettuce leaves for a quick and low-carb lunch option. 9. Caprese Skewers: Thread cherry tomatoes, mozzarella balls, and fresh basil leaves onto skewers. Drizzle with balsamic glaze and enjoy these tasty and low-carb appetizers as a light lunch. 10. Tuna Salad Stuffed Avocado: Mix canned tuna with mayonnaise, diced celery, and a squeeze of lemon juice. Scoop the tuna salad into halved avocados for a nutritious and low-carb lunch. These ideas are just a starting point, so feel free to get creative and customize them to your taste preferences. Enjoy your homemade low-carb lunch!

On this episode… I discuss my strategies for enjoying Walt Disney World while solving my Type 2 diabetes. As part of my Week in Review, I share my observations from stopping the medication Mounjaro. I also review Type 2 Diabetes news articles. Links from the show: NEWS TV Chef Theo Michaels Teams Up With SmarterNaturally To Launch Free Online Cooking Series Creating Delicious Type 2 Diabetes Friendly Meals Dr Michael Mosley backs 800 calorie NHS diet that could reverse type 2 diabetes Mayo Clinic Minute: Prevention is key to reducing Type 2 diabetes in kids Staying up late may put you at greater risk of diabetes, a new study finds METFORMIN LINKED TO LOWER RISK FOR OSTEOARTHRITIS Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript

On this replay episode… I discuss my future options for using Mounjaro in solving my Type 2 Diabetes. As part of my Week in Review, I share my movement and food while in Maine, back at home, and onboard Royal Caribbean’s cruise ship, Enchantment of the Seas. I also provide an update on my progress using Mounjaro. This replay episode originally aired on March 13, 2023. Links from the show: NEWS WeightWatchers buys telehealth platform Sequence, facilitating access to Ozempic and Wegovy Incidence Rates of Diabetes Continues to Increase in Children, Young Adults What Happens When You Stop Taking Ozempic? Some Pharmacies Are Now Refusing to Stock Ozempic Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript

On this episode… I discuss six considerations when making medication changes in solving Type 2 diabetes. As part of my Week in Review, I share a week of unexpected travel. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles. Links from the show: NEWS Four foods that will lower your blood sugar levels, as new research reveals heart disease link WVU RESEARCHERS TRACING CAUSE OF DIABETIC HEART DISEASE WITH $2M IN FEDERAL FUNDING Four most common symptoms of type 2 diabetes not to ignore – it could lead to eye disease Just a handful of this nut a day can reduce risk of heart disease and diabetes Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript Managing Medication Changes When it comes to changing medications, there are several important considerations to keep in mind. Here are a few: 1. Consult with your healthcare provider: Always discuss any medication changes with your healthcare provider. They have the knowledge and expertise to guide you through the process and ensure it is done safely and effectively. 2. Understand the reason for the change: Different medications may be prescribed for various reasons, such as managing side effects, improving effectiveness, or addressing changes in your health condition. It’s important to understand why the change is necessary and what the new medication aims to achieve. 3. Potential interactions: If you are currently taking other medications or supplements, it’s crucial to consider potential interactions between the old and new medications. Some combinations can lead to unwanted side effects or reduce the effectiveness of one or both drugs. Your healthcare provider can help you navigate this and adjust your medication regimen accordingly. 4. Dosage adjustments: Changing medications may involve adjusting the dosage. It’s essential to understand the new dosage instructions and any changes in how the medication should be taken. If you have any concerns or questions about the dosage, be sure to discuss them with your healthcare provider. 5. Side effects and monitoring: Different medications can have varying side effects, and switching to a new medication may introduce new ones or alleviate previous ones. It’s important to be aware of potential side effects and discuss them with your healthcare provider. Additionally, they may want to monitor your progress or conduct tests to ensure the new medication is working as intended. 6. Cost and availability: Consider the cost and availability of the new medication. Some medications may be more expensive or harder to access, depending on your location or insurance coverage. Discuss any concerns about affordability or availability with your healthcare provider to explore alternative options if necessary. Remember, these considerations may vary depending on your specific situation and the medication being changed. Your healthcare provider is the best resource to guide you through this process and provide personalized advice.

On this episode… I discuss the role of protein supplements in solving Type 2 diabetes. As part of my Week in Review, I share my bear encounter while camping this week. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles. Links from the show: NEWS Review Links Statins to Insulin Resistance and Diabetes Doctor shares three signs of type 2 diabetes that could show up before a diagnosis Exercising Later in the Day Helps Better Control Blood Sugar Levels Study on Type 2 Diabetes and Weight Loss Finds Intermittent Fasting Beats Cutting Calories Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript Protein Supplements for Solving Type 2 Diabetes Not my recommendations, just generally available through internet searches.  Protein supplements are dietary supplements that contain high levels of protein. They are commonly used to increase protein intake in the daily diet, especially by athletes, bodybuilders, and individuals who have increased protein requirements due to certain health conditions or goals. Here are 7 key details explaining the use of protein supplements to increase protein in your daily diet: 1. Protein Requirements: Protein is an essential macronutrient required for various bodily functions, including muscle growth, repair, and maintenance. The recommended daily intake of protein varies depending on factors such as age, sex, weight, and activity level. Generally, it is recommended to consume 0.8 grams of protein per kilogram of body weight, but athletes or individuals engaging in intense physical activity may require higher amounts, ranging from 1.2 to 2.2 grams per kilogram. 2. Convenience: Protein supplements provide a convenient and quick way to increase protein intake without the need for cooking or meal preparation. They come in various forms such as powders, bars, shakes, and capsules, making them easy to consume on the go or as a post-workout snack. 3. Protein Quality: Protein supplements often contain high-quality protein sources, such as whey, casein, soy, or pea protein. These sources have high biological values, meaning they contain all the essential amino acids required by the body. Whey protein, derived from milk, is particularly popular due to its high leucine content, which is an essential amino acid involved in muscle protein synthesis. 4. Muscle Recovery and Growth: Protein supplements are commonly used by athletes and bodybuilders to aid in muscle recovery and growth. After intense exercise, the body requires additional protein to repair damaged muscle tissues and promote muscle synthesis. Protein supplements, especially whey protein, are easily digestible, quickly absorbed by the body, and provide a concentrated source of amino acids, which can enhance muscle recovery and growth. 5. Weight Management: Increasing protein intake through supplements can be beneficial for weight management. Protein has a higher thermic effect compared to carbohydrates and fats, meaning it requires more energy to digest, absorb, and metabolize. This can increase the number of calories burned by the body, potentially aiding in weight loss or weight maintenance. Additionally, protein-rich diets tend to increase satiety and decrease hunger, reducing overall calorie consumption. 6. Dietary Restrictions: Protein supplements can be particularly useful for individuals with dietary restrictions or preferences. For example, vegetarians or vegans may have limited protein sources, so protein supplements provide an alternative to meet their protein needs. They can also be beneficial for individuals with lactose intolerance who cannot consume dairy-based proteins. 7. Medical Conditions: Certain medical conditions, such as malnutrition, muscle wasting diseases, or surgery recovery, may require increased protein intake. In such cases, protein supplements can be prescribed by healthcare professionals to ensure adequate protein levels are met. It is important to note that while protein supplements can be beneficial for increasing protein intake, they should not replace whole food protein sources in a well-balanced diet. Whole food sources like lean meats, poultry, fish, eggs, dairy, legumes, and nuts provide a variety of essential nutrients, fiber, and other beneficial compounds that protein supplements may lack. Therefore, it is recommended to use protein supplements as a supplement to a healthy and balanced diet rather than a primary source of nutrition. Consulting with a healthcare professional or registered dietitian can help determine the appropriate protein intake and the need for supplements based on individual goals and health status. —————————————— The popularity of protein food supplements can vary depending on factors such as region, personal preferences, and dietary restrictions. However, here are 10 commonly popular types of protein food supplements: 1. Whey Protein: Derived from milk, whey protein is one of the most popular and widely used protein supplements. It is known for its high biological value, rapid absorption, and rich amino acid profile. 2. Casein Protein: Also derived from milk, casein protein is a slow-digesting protein that provides a sustained release of amino acids. It is often taken before bed to support muscle recovery and growth during sleep. 3. Soy Protein: Made from soybeans, soy protein is a plant-based protein source that is suitable for vegetarians and vegans. It is a complete protein, containing all essential amino acids. 4. Pea Protein: Derived from yellow peas, pea protein is another plant-based protein supplement that is suitable for those following vegetarian or vegan diets. It is hypoallergenic and easily digestible. 5. Rice Protein: Rice protein is a hypoallergenic and easily digestible plant-based protein source made from brown rice. It is often used as an alternative to soy or whey protein for individuals with dietary restrictions or allergies. 6. Collagen Protein: Collagen protein supplements are derived from animal sources, primarily the skin, bones, and connective tissues of animals. They are known for their high content of amino acids that support joint health, skin elasticity, and hair and nail growth. 7. Hemp Protein: Hemp protein is derived from the seeds of the hemp plant and is rich in essential fatty acids, fiber, and minerals. It is suitable for vegetarians and vegans and provides a complete protein profile. 8. Egg White Protein: Egg white protein supplements are made from the albumen part of eggs and are a rich source of high-quality protein. They are lactose-free and suitable for those with dairy allergies or intolerances. 9. Beef Protein: Beef protein supplements are made from hydrolyzed beef protein isolate, which is derived from beef sources. They provide a high concentration of protein and are often used by individuals who prefer animal-based protein sources or have lactose intolerance. 10. Mixed Plant-Based Protein Blends: Many protein supplements now come in mixed plant-based blends that combine protein sources like pea, rice, hemp, and other plant proteins. These blends provide a balanced amino acid profile and cater to individuals with various dietary preferences or restrictions. It’s important to note that the popularity of protein food supplements can change over time as new products and formulations are released, and individual preferences evolve. It is always advisable to choose a protein supplement that aligns with your dietary needs, preferences, and health goals. Mounjaro Update For my Mounjaro update, I’m still at the weekly 7.5 milligram dose. I’ll probably be at that 7.5 milligram dose for a while. if my A1C and my GMI are any indication of how things are going, there’s really no need to increase that dosage at all. Very happy with the A1C control I’m getting with that Mounjaro and it’s controlling my hunger. It’s really working out well for me. So I’m pleased with the combination of the Mounjaro, my eating, and my movement.

On this episode… I discuss 10 tips for prioritizing movement in your day. As part of my Week in Review, I share a typical week at home. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles. Links from the show: NEWS Anger and fear after popular diabetes app breaks 8 ways Mounjaro weight loss changed man’s routine, life long-term FDA Authorizes Better Therapeutics Mobile App for Treating Type 2 Diabetes TAU researchers: Out with BMI to measure weight, in with body-fat percentage Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript 10 Tips for Prioritizing Movement in Your Day 1. Set a specific time: Schedule your exercise routine at a specific time each day, just like any other appointment. Treat it as a non-negotiable commitment to yourself. 2. Make it non-negotiable: Treat exercise as an essential part of your daily routine, just like eating or sleeping. Don’t allow other tasks or distractions to take precedence over it. 3. Start your day with exercise: Prioritize exercise by doing it first thing in the morning. This way, you’re less likely to skip it due to fatigue or unexpected events that arise throughout the day. 4. Break it into shorter sessions: If finding a large chunk of time for exercise seems difficult, break it into smaller sessions throughout the day. For example, do a 15-minute workout in the morning, another during lunch break, and a final one in the evening. 5. Set achievable goals: Set realistic goals for your exercise routine, considering your current fitness level and time availability. By setting attainable targets, you’ll be more motivated to prioritize exercise to reach those goals. 6. Find an accountability partner: Partner up with a friend, family member, or colleague who shares your fitness goals. Having someone to hold you accountable and exercise with can make it a higher priority in your day. 7. Make it enjoyable: Choose exercises or physical activities that you genuinely enjoy. When exercise is fun, you’ll naturally prioritize it as a rewarding part of your day. 8. Incorporate it into your daily activities: Look for opportunities to incorporate exercise into your daily activities. For example, take the stairs instead of the elevator, walk or bike to work, or do simple exercises while watching TV. 9. Use technology: Utilize fitness apps, smartwatches, or fitness trackers that can remind you to exercise and track your progress. These tools can help prioritize exercise by providing reminders and motivation. 10. Prioritize self-care: Recognize that exercise is not just about physical health but also about mental and emotional well-being. Prioritizing self-care includes prioritizing exercise as a way to reduce stress, boost mood, and improve overall quality of life. Mounjaro Update For my Mounjaro update, I’m still at the weekly 7.5 milligram dose. I’ll probably be at that 7.5 milligram dose for a while. if my A1C and my GMI are any indication of how things are going, there’s really no need to increase that dosage at all. Very happy with the A1C control I’m getting with that Mounjaro and it’s controlling my hunger. It’s really working out well for me. So I’m pleased with the combination of the Mounjaro, my eating, and my movement.

On this episode… I discuss why I don’t worry about eating fat when I’m solving my Type 2 Diabetes. As part of my Week in Review, I share a fun nine days cruising on Royal Caribbean’s Vision of the Seas. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles. Links from the show: NEWS How to eat to manage diabetes – top 10 tips Diabetes Association Updates Liver Disease Screening Guidelines FOR TYPE 2 DIABETICS WHO EXERCISE, SOME APPROACHES ARE BETTER THAN OTHERS In 2050, more than 1.3 billion people will have diabetes, new research suggests Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript I Don’t Worry About Eating Fat Eating fat does not raise blood sugar levels because fats are digested and absorbed differently than carbohydrates.  When carbohydrates are consumed, they are broken down into glucose (sugar) molecules in the digestive system. These glucose molecules are then absorbed into the bloodstream, causing an increase in blood sugar levels. This is why consuming high-carbohydrate foods can lead to a rapid rise in blood sugar levels. In contrast, fats are broken down into fatty acids and glycerol during digestion. These components are then absorbed into the bloodstream through the lymphatic system and transported to various tissues for energy storage or utilization. Fatty acids do not raise blood sugar levels because they are not converted into glucose. Additionally, fat consumption triggers the release of hormones like insulin and glucagon, which help regulate blood sugar levels. Insulin promotes the storage of nutrients, including fats, while glucagon stimulates the breakdown of stored nutrients to provide energy. These hormonal responses help maintain stable blood sugar levels, even after consuming fat-rich meals. It is important to note that while fat does not directly raise blood sugar levels, excessive fat consumption can contribute to weight gain, insulin resistance, and other health issues. Therefore, a balanced and moderate approach to fat consumption is recommended for overall health and blood sugar management. Healthy fats, also known as unsaturated fats, are beneficial for the body and should be included in a healthy diet. They provide essential nutrients and can have positive effects on heart health and overall well-being. Some examples of healthy fats include: 1. Monounsaturated fats: These fats are found in foods such as avocados, olive oil, canola oil, peanuts, and almonds. They can help reduce bad cholesterol (LDL) levels and lower the risk of heart disease. 2. Polyunsaturated fats: These fats are present in fatty fish like salmon, sardines, and mackerel, as well as in walnuts, flaxseeds, chia seeds, and sunflower seeds. They contain omega-3 and omega-6 fatty acids, which have anti-inflammatory properties and support brain health. 3. Omega-3 fatty acids: Found in fatty fish, walnuts, flaxseeds, chia seeds, and hemp seeds, omega-3 fatty acids are essential for brain function and can help lower the risk of heart disease. 4. Omega-6 fatty acids: These fats are found in vegetable oils like soybean, corn, and safflower oil. While they are important for the body, it is essential to maintain a balanced ratio of omega-3 to omega-6 fatty acids for optimal health. 5. Nuts and seeds: Various nuts and seeds, such as almonds, walnuts, cashews, chia seeds, and flaxseeds, are excellent sources of healthy fats, fiber, and other essential nutrients. It is important to note that while healthy fats are beneficial, they are also high in calories. Therefore, portion control is key to incorporating them into a balanced diet without exceeding daily calorie needs. Mounjaro Update For my Mounjaro update, I’m still at the 7.5 milligram dose. I’ll probably be at that 7.5 milligram dose for a while. if my A1C and my gmi or any indication of how things are going, there’s really no need to increase that dosage at all. Very happy with the A1C control I’m getting with that Mounjaro and it’s controlling my hunger. It’s, it’s really working out well for me. So I’m pleased with the combination of the Mounjaro, my eating, and my movement.

On this episode… I consider if I need to track calories or macros as part of solving my Type 2 Diabetes. As part of my Week in Review, I share my normal week at home. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles. Links from the show: NEWS Low-Carb Breakfast May Help Stabilize Blood Sugar in Type 2 Diabetes These Types of Exercises Lower Risk of Type 2 Diabetes, Study Finds How Does Ozempic Work to Treat Type 2 Diabetes? Study Finds 1 in 3 Adults with Type 2 Diabetes May Have Undetected Cardiovascular Disease Join the free Solving Type 2 Diabetes Facebook Community Find more at SolvingType2Diabetes.com Click here to access the full episode transcript Mounjaro Update For my Mounjaro update, I’m still at the 7.5 milligram dose. I’ll probably be at that 7.5 milligram dose for a while. if my A1C and my gmi or any indication of how things are going, there’s really no need to increase that dosage at all. Very happy with the A1C control I’m getting with that Mounjaro and it’s controlling my hunger. It’s, it’s really working out well for me. So I’m pleased with the combination of the Mounjaro, my eating, and my movement.