On this episode... I discuss my Top 5 Travel Tips for Solving Type 2 Diabetes. As part of my Week in Review, I share my week at Disney's Hilton Head Island Resort. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles.

Links from the show:

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Top 5 Travel Tips for Solving Type 2 Diabetes

I wanna give you five tips for traveling if you're dealing with solving your own type two diabetes. Now these are things that I do. you might have other ideas, other tips. If so, please let me know. But these are things that I've found that I think are really the most helpful things for me, and I do a lot of traveling.

this week we're in a, I'm gonna call it a villa. It's almost like an apartment, if you will, here at Disney's Resort. there's a living room, a full kitchen, bedrooms, bathrooms, of course. And, I, so there's plenty of space here, to live and it's not like a hotel room. So this really, I'm talking about what I'm doing for this week, but you can really interpret these five traveling tips for almost any scenario.

So let's get started. My number one tip, and I'm gonna start with number one. Maybe I should do this backwards, but here it goes. My number one tip is to pack your own food. Now, like I said earlier, this week, folks, here staying with me are eating chips, cookies, crackers. I'm looking right now at this, kitchen and there are at least I'm counting four different kinds of cookies.

All of the packages are open. Some of them have had to be replenished this week. I know that for a fact. There's two different kinds of ice cream in the fridge. there's pretzels, I think about three different kinds of chips. So anyway, it's everywhere. So what do I do? I pack my own food. If I'm gonna want something crunchy, I'll pack pork RINs.

If I'm gonna want something sweet, I'll pack some of my protein bars or protein quest, protein snack type foods. I make sure that, we have, protein shakes, all the things that I need, even my, diet soda. And, maybe that's not the healthiest, but, I do have some, time to time and so I pack it to make sure I have it.

I pack my little yellow packets. My, I think they're Splenda packets, for the coffee. I pack my, flavor water, zero calorie enhancer. I call it spritz, but it, it has a brand name, but I think it's a Walmart brand. But I pack that,

On this episode... I discuss the details of creating your own plan for Solving Type 2 Diabetes. As part of my Week in Review, I discuss my week at home. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles.

Links from the show:

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What's in a plan for Solving Type 2 Diabetes?

So those five things, medications, overall carbohydrate intake, especially processed carbohydrates and added sugar, your movement, sleep, and stress. Those five things are what's gonna make up the key component of your plan. Now, I'm not gonna be able to certainly even attempt to prescribe any of those levels for your plan, that would be completely inappropriate.

I do know what's worked for me, and maybe that will give you some ideas to discuss with your doctor, your dietician, or your sports coach, about what levels you might wanna set for yourself. But get educated, get support, work with the professionals, and set up your own plan and solve your Type 2 Diabetes.

Mounjaro Update

For my Mounjaro update this week, a little bit more of the status quo. I'm still on the 7.5 milligram dose now, you know, I have taken the two and a half milligram dose to start, did that for a month. Then I slid up to the five milligram dose for a month, and now I think I'm actually on my third month of 7.5 milligrams.

it's moving right along. right now I'm doing the seven day interval. I had tried that 10 day interval, but I was getting really strong, reactions when I did take an injection after the 10 days because I think the level was too low and therefore it went from a very low level in my body and then hit it with 7.5 milligrams and that was just a little bit too much.

So at seven days though, the level in my blood evidently stays a little bit higher. It does have a halflife of five days, so I guess that means I have just under four milligrams still in my system, when I take it at the seven day level. So going from four milligrams to seven and a half milligrams with a fresh injection doesn't seem to cause me any issues whatsoever.

So that's good. Still getting great benefits outta the Mounjaro. it is a fantastic way to, suppress appetite. And the downside is, sometimes I have to make myself eat a little bit, when I really don't feel like eating, but again,

On this episode... I discuss the details of the Freestyle Libre 3 Continuous Glucose Monitor I use in Solving Type 2 Diabetes. As part of my Week in Review, I discuss the wrap-up of my lipoma surgery this week. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles.

Links from the show:

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Eating Out Several Times This Week

For my challenge and win this week, I have had a week where I have been, for one reason or another, eating outside the house more than I normally do. Even when I go on vacation, unless it's on a cruise ship, I do tend to cook, in the villa, at the resort, rather than eat out in restaurants.

For when we go to Disney or things like that, or if we go visit family, typically we will eat at home most of the time. But this week, I had a lunch meeting that I went to at a restaurant. my wife and I went to a restaurant. I went to another restaurant with my brother, and then we went over to family, visiting, for an evening.

For each of those instances, I did not have my normal go-to meat and veg on hand. I had to either pick off a menu or rely on what someone else cooked. Now, when we went over for dinner at a family member's house, I was lucky they grilled steaks on the grill. They had a beautiful, salad, to go with it.

Also had a baked potato, and there I was concerned a little bit that my baked potato might cause me some issues. But, I strategically or tactically, I don't know which one it is, but I guess tactically I right away went for the smallest potato that I saw. So I had that, of course, butter and sour cream can't have that without butter and sour cream and.

It didn't really cause a problem. I, checked my sugar as I always do, using my continuous glucose monitor. And I got a small rise, but nothing out of the acceptable range. So that Worked out well. And then at the restaurants, I made sure I made good choices. for example, when I went out to lunch for a business meeting, instead of having a chicken salad sandwich, I just had the chicken salad on a bed of lettuce.

Which was totally fine. Now, they did serve it with chips and I did have just a very few, chips, not nearly the huge pile, which, if you ever get those little single-served bags of potato chips, what they put on the plate I think would've been about five of those small bags.

On this episode... I discuss the food substitutions that I make in Solving Type 2 Diabetes. As part of my Week in Review, I discuss the impact of my lipoma surgery on my movement this week. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles.

Links from the show:

NEWS

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Finding Sugar in Processed Foods

Unsure if a food has added sugars? Look for these ingredients on the label. Now, they often, nowadays, when they're manufacturing edible substances, that we call food. Not everything we eat is actually what I call food, but, in a lot of these manufactured products, they try and hide the sugar, quite frankly. They give it different names. for example, anything that ends in -ose, those are the ones we're more familiar with. Or if it actually has sugar in the name brown sugar, cane sugar. But when you see fructose sucrose, dextrose maltose, right away, hey, call it sugar.

But now they're using different, names or different forms of sugar. They often call something a syrup. So rice, maple, corn, or evaporated cane syrup. that's sugar. All right, plain and simple. Or if it says it's honey, molasses, or agave, that is sugar. Or if you see something called fruit concentrate or fruit nectar.

That is sugar. So everything it seems has sugar in it.

Mounjaro Update

For my Mounjaro update this week, I have just taken my eighth dose at 7.5 milligrams. That's 16 doses altogether, four at 2.5 milligrams, four at 5 milligrams, and now eight at 7.5 milligrams. And when I see my doctor next month, I'm fairly certain that we are not increasing that dose at all. In fact, we might be discussing decreasing the dose down to five milligrams to see how that goes. And the last two doses I have taken at seven days as prescribed.

It seemed to have worked really well. If you remember a couple of doses before that, I tried to spread out to 10 days, but then when I did take that subsequent dose, it hit me a little bit hard, I think because the medication level in my bloodstream probably had dipped fairly low after 10 days and then when I hit it with a 7.5 milligram dose, I seem to have, GI issues, things like that, but no issues this week, no issues last week, and having great a1c. So that's my goal, that's why I'm doing this. Between the Mounjaro, the Farxiga, the eating I'm doing, and my movement,

On this episode... I discuss the importance of consistency in Solving Type 2 Diabetes. As part of my Week in Review, I discuss the impact of my lipoma surgery on my movement this week. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles.

Links from the show:

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Consistency

The long term is not just what you eat today but what you eat today, tomorrow, and the next day. What you can do today is to start that long-term consistency. Some folks like to call it a habit. And that's the most comfortable way, if what you're trying to do actually becomes a habit because we don't tend to think so much about habits.

We tend to just act on autopilot if you will. Now, outliers certainly will happen, but mostly what we need is to be on target most of the time. Now, I'm not talking once in a while, occasionally, or even half the time. True consistency needs to build to a level where it's like 90% or better. You know, in a month there are 30 days.

So in 30 days, if you make good decisions that are helpful to you, helpful to your movement, helpful to your nutrition, say 27 out of those 30 days, that's gonna be a consistent quality month that's gonna push you towards your goals. But if you get less than those 27 days, oh, it's three out of four days, or it's half the days, or it's at least a couple of times per week.

That's not gonna cut it. That's not consistency. You're being consistently inconsistent. That's not what we're shooting for. Now, we also don't need perfection. You do not need to have a streak of where you keep under your carbohydrate goal for 400 days without a single break. No, you don't need that. You don't need to close your Apple Watch rings or go to the gym every day for six months without a break.

No, you don't need that. What you need is, unless some planned or completely unavoidable thing happens, you do what you know to be helpful to you in reaching your goals. Now, as I said, it's important not just for your eating and movement, you can apply this to anything that you're trying to change or improve on in your life.

On this episode... I discuss my how and why I made my medication decisions with Type 2 Diabetes. I also touch on dealing with temptations. As part of my Week in Review, I share some great walks on local rail trails. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles.

Links from the show:

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Avoiding Temptation

How do you deal with mental pressure around high-temptation foods? before Mounjaro, when I was tempted by food, I would often find, movement to be a good alternative. if the food was in the house and I just sat there thinking about it and thinking about it and thinking about it, I would usually, go get some.

And then if it was highly processed, highly palatable, I would usually go get quite a bit. To avoid that, I had two strategies. First of all not bring it into the house, which I think is the most solid sound way that worked for me. Might not work for you, but it worked for me. I would not take the effort of going out to a restaurant to get, french fries or nuggets or whatever.

I would, if it wasn't the house, I would eat it. I'd eat something else, That was hopefully more helpful and helpful to me. But then if it was in the house, because I'm not the only one who buys things for the household if it was in the house, I would try and if I could get outside and walk off the temptation, so to speak, getting outside 20, 30-minute walk, and by the time I got back A, I would usually feel much better, and B, that temptation usually would've passed.

Now, for other people I hear them say, oh, drink some water. have a salad, do other things like that. But for me, I tried not to have it in the house, to begin with, but if it was in the house, then I would try and literally escape it by movement. And that was the way I dealt with it. Now, if I'm out on, at a restaurant and I saw something on a menu I wanted, I would get it because I knew that portion was controlled.

Now, if it was too much, then try and limit the portion, but I knew that wasn't just a huge box or a bag or a container of something sitting in the house. it wasn't a whole, stack of boxes of Girl Scout cookies that I could just completely devour. It was usually, a dessert, a dish like that.

And, once in a while, because we don't go out to eat that often, then I would just have it.

On this episode... I discuss my food and movement choices while cruising with Type 2 Diabetes. As part of my Week in Review, I share my movement and food while onboard my current cruise, Royal Caribbean's cruise ship, Enchantment of the Seas. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes related news articles.

Links from the show:

New Way to Calculate an A1C estimate from a CGM

Glucose Management Indicator (GMI): A New Term for Estimating A1C From Continuous Glucose Monitoring

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My Food and Movement While Cruising

Okay, so the main topic for today, and as I mentioned last week that I'd be talking about was my food and movement while cruising. So I do spend some time cruising and I can't treat it as a vacation because, if you're on a vacation for three or four days and maybe your next vacation isn't for six or eight months you can "go hog wild" for those three days, and it honestly would not have a major effect over your long-term health.

But if you're doing something frequently, I don't call that a vacation anymore. I do say I'm traveling, but I have to maintain and conduct my everyday life while I'm on a cruise ship. So what that means, since I'm dealing with my type two diabetes, is that my food and my movement have to continue in a way that's helpful to me while I'm cruising.

So let's talk about it. What do I eat on a cruise ship? There is food everywhere. There's never a shortage of food. I think on this cruise ship, they don't have 24-hour food available, but I think food is available between the hours of 6 am and 1 am.

So what do I do in the morning? I always have my cappuccino. I like coffee. And up in the diamond lounge where I go, they have an espresso machine.

It's there, you can use it yourself. It's included with your diamond-level loyalty benefits. And I usually have a cappuccino made by this machine and then I add a shot of espresso. Then I do one of two things. If I feel like eating, if I'm hungry, which honestly hasn't happened lately, I'll go to the breakfast buffet and I'll have eggs and bacon, something like that along with my cappuccino.

On this 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.

Links from the show:

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On this episode... I discuss my views on the need for exercise in solving my Type 2 Diabetes. As part of my Week in Review, I share my movement and food while at home and also visiting in Maine. I also provide an update on my progress using Mounjaro.

Links from the show:

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On this episode... I discuss the nuts & bolts, my daily priorities, in solving my Type 2 Diabetes. As part of my Week in Review, I share my movement and food as I finished up my most recent cruise onboard Royal Caribbean's Enchantment of the Seas. I also provide an update on my progress using Mounjaro.

Links from the show:

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Click here to access the full episode transcript