Solving Type 2 Diabetes Podcast

Thanks for the time you've spent with me. I leave you with 62 episodes and over 40 hours of my thoughts. I wish you all the best. Be well.

Find more at SolvingType2Diabetes.com

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

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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...

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 using journaling as a tool, and review Type 2 Diabetes news articles.

Links from the show:

NEWS

People Who Go Into Type 2 Diabetes Remission See 40% Drop in Heart Disease Risk

Eating Too Fast Could Raise Your Risk of Type 2 Diabetes and More, Experts Say

In 2024, Biosensors Are Becoming More Accessible: What It Means for You

Dr Michael Mosley recommends 5p a day supplement to reduce diabetes risk

What Happens to Your Body When You Cut Out Sugar

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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 Use Journaling?

1. Self-reflection: Journaling allows you to reflect on your thoughts, emotions, and experiences, helping you gain deeper insights into yourself and your goals. This self-awareness is crucial for understanding what motivates you and what obstacles you may face.

2. Clarity and focus: Writing down your goals and aspirations helps clarify your intentions and brings focus to what you want to achieve. By articulating your goals on paper, you create a roadmap for success and can stay on track with your actions.

3. Accountability: Journaling provides you with a way to hold yourself accountable. By regularly documenting your progress, setbacks, and achievements, you can review and evaluate your actions. This helps you stay committed to your goals and motivates you to take the necessary steps to achieve them.

4. Tracking progress: Journaling allows you to track your progress over time. By keeping a record of your daily activities, habits, and milestones, you can see how far you've come and celebrate your achievements. This progress tracking provides a sense of accomplishment and encourages you to continue working towards your goals.

5. Problem-solving: Writing about your challenges and obstacles in a journal can help you identify patterns and find solutions. By analyzing your thoughts and emotions surrounding a problem, you can gain new perspectives and develop effective strategies to overcome obstacles.

6. Boosting creativity: Journaling stimulates your creativity by providing an outlet for your thoughts and ideas. When you write freely without judgment or constraints, you allow your mind to wander and explore new possibilities. This creative exploration can lead to innovative ideas and ap...

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

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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 Two Weeks in Review, I share updates on my progress with Farxiga and Metformin. Also in this episode, I share my Top 10 Tips for healthy eating at parties, and review Type 2 Diabetes news articles.

Links from the show:

NEWS

Weight-loss drugs prompt calls to poison centers

Ozempic Competitor Mounjaro Is Becoming Even More Popular—Here's Why

Scientists Think They've Found a New Cause of Type 2 Diabetes

This Is the Best Type of Exercise for People on Weight Loss Drugs Like Ozempic

Top 7 Sources of Added Sugar

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

Here are ten tips for healthy eating at a holiday party:

1. Plan ahead: Before attending the party, make a plan on what types of foods and drinks you want to indulge in and what you want to avoid.

2. Fill up on veggies: Start your meal by filling your plate with vegetables. They are low in calories and high in nutrients, which can help you feel full and satisfied.

3. Watch portion sizes: Be mindful of portion sizes and avoid going back for seconds. Use smaller plates and utensils to help control your portions.

4. Choose lean proteins: Opt for lean protein sources like grilled chicken, turkey, or fish. Protein can help keep you feeling full and satisfied.

5. Limit sugary drinks: Avoid sugary cocktails and opt for healthier drink options like sparkling water with a splash of fruit juice or infused water.

6. Be mindful of dressings and sauces: Dressings and sauces can add extra calories and fats to your meal. Opt for lighter options or ask for them on the side.

7. Pace yourself: Eat slowly and savor each bite. This can help you feel more satisfied and prevent overeating.

8. Stay hydrated: Drink plenty of water throughout the party. It can help you feel full and prevent excessive snacking.

9. Choose healthier dessert options: Instead of indulging in high-calorie desserts, opt for healthier options like fruit salad or a small portion of dark chocolate.

10. Focus on enjoyment: Remember that the holiday party is about enjoying the company of others. Focus on socializing and having fun rather than solely on the food.

I hope these tips help you make healthier choices at your next holiday party!

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 updates on my progress with Farxiga and Metformin. Also in this episode, I look at Macros and why I track them, and review Type 2 Diabetes news articles.

Links from the show:

NEWS

TAXING SUGAR-SWEETENED BEVERAGES IN GERMANY WOULD IMPROVE POPULATION HEALTH AND SAVE MONEY

Here's How Mounjaro Differs From Ozempic

Sleeping More May Reduce Your Risk of Diabetes, New Study Suggests

How to Avoid Blood Sugar Highs and Lows if You Have Type 2 Diabetes

Poor nutrition linked to poor mental health and diabetes

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 Weeks in Review, I share my observations from being back on Metformin for 30 days and discuss my visit to the New York Sheep and Wool Festival in Rhinebeck, NY. In this episode, I share ideas for bodyweight strength training without equipment. I also review Type 2 Diabetes news articles.

Links from the show:

NEWS

An Arlington-based startup looks to diagnose and treat flaws in diabetes care

Can The Order in Which You Eat Your Food Help Prevent Diabetes? New Study Suggests Yes

Intermittent fasting beats cutting calories for people with type 2 diabetes

‘Mounjaro Babies’: Doctors Say Weight Loss Shot Can Negate Birth Control, Lead to Unwanted Pregnancies

People With Diabetes Who Stop Taking Metformin Face Increased Dementia Risk

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Solving Type 2 Diabetes Facebook Community

Find more at SolvingType2Diabetes.com

Click here to access the full episode transcript

Here are 10 bodyweight exercises that can help you add strength without the need for any equipment:

1. Push-ups: A classic exercise that targets your chest, shoulders, and triceps.

2. Squats: Work your lower body by squatting down as if sitting in an imaginary chair.

3. Lunges: Step forward with one leg, bending both knees to work your legs and glutes.

4. Plank: Engage your core by holding a push-up position with your elbows on the ground.

5. Mountain climbers: Start in a plank position and alternate bringing your knees towards your chest.

6. Burpees: Combine a squat, push-up, and jump to work your entire body.

7. Glute bridges: Lie on your back, bend your knees, and lift your hips to engage your glutes and hamstrings.

8. Tricep dips: Use a chair or step to support your hands as you lower and lift your body using your triceps.

9. Side planks: Engage your obliques by holding a side plank position with your elbow on the ground.

10. Bicycle crunches: Lie on your back, and bring one knee towards your chest while rotating your opposite elbow towards it.

Remember to warm up before exercising and listen to your body. Adjust the repetitions and sets based on your fitness level and gradually increase the intensity as you get stronger.

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

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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.