Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

Most people do diabetes backwards. They pour energy into tiny things that don’t matter. In this episode, we break down the law of 80/20 (Pareto principle) for type 2 diabetes remission. We call out common traps—organic hype, cutting all fruit, berberine over metformin, seed oils, and fancy salts. Then we show the real 20%: balanced meals built on protein, fiber, color, and smart carbs; walking after meals; lifting when you can; better sleep; and simple stress tools. We explain refined vs whole grains, why fruit helps (hello, fiber and phytonutrients), and why walking is a daily superpower. No detox. No miracle pill. Just proven habits you can repeat. Start small: a 10–20 minute walk after dinner, one more veggie and bean serving, or 30 minutes more sleep. Consistency beats intensity. That’s how you lower A1C, steady blood sugar, and build real health that lasts.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

In this episode, we talk with Danielle Batiste—mom, veteran, and author of the book on diabetes, Diabetes Made Better. Danielle opens up about fear, denial, and the moment her hands shook and she said, “Not me. Not today.” She shares how walking daily, reading labels, and tracking labs helped her lose 40+ pounds and lower her A1C—from 8.6 down to 4.0, and now at a strong 5.7. We cover real tools: understanding highs and lows, foot care (get a monofilament test), not putting lotion between toes, and why follow-up visits should be more than numbers. We talk family risk, stress, and how schools and doctors can teach earlier and better. Danielle’s workbook and planner make care simple and doable. Her message: diabetes is not a death sentence. With the right plan—and a good book on diabetes—you can take control.

Links:

• Danielle’s website and books can be found at https://www.daniellebatiste.com
• Follow her on Instagram: @DiabetesMadeBetter

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

In this episode, we break down hunger in plain talk. Hunger isn’t a flaw—it’s biology. We explain ghrelin and leptin, and how sleep, stress, and hydration change cravings. You’ll learn why soda fails and veggie soup wins, and how GLP-1, PYY, and CCK help you feel full for hours. We share easy plate tips: half non-starchy veggies, solid protein, high fiber, and healthy fats. Start with water or soup, eat slowly, chew more, and wait before seconds. Try beans daily, chia, oats, and omega-3s. Use a hunger–fullness scale, don’t eat from the bag, and shop when you’re not hungry. We cover diabetes-friendly swaps and introduce “The Incredible Bulk” idea for busy days. Simple, natural, and proven.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Sorry for this publishing hiccup. This is the correct episode. Hope you enjoy!

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

Feeling tired, thirsty, hungry, gaining weight, or just “off”? In this episode, we unpack the early symptoms of type 2 diabetes symptoms and what they really mean. Richie and Amber explain why these warning lights—fatigue, thirst, blurry vision, frequent peeing—happen when insulin resistance keeps sugar in your blood and out of your cells.

We walk through the emotions after diagnosis (fear, shame, denial) and give hope: type 2 diabetes remission is possible. You’ll learn our 5-step Empowered Remission Algorithm:

• Awareness: Understand the real problem
• Audit: Gather simple daily data
• Action: Think cellular repair—fiber, protein, walking, strength
• Accountability: Support without shame
• Adaptation: Keep improving as numbers get better

We cover movement after meals, sleep and stress basics, and why fiber and balanced meals calm spikes. This is your roadmap—simple, clear, and science-based—to turn symptoms into healing. You’re not broken. Your body can heal.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

Feeling tired, thirsty, hungry, gaining weight, or just “off”? In this episode, we unpack the early symptoms of type 2 diabetes symptoms and what they really mean. Richie and Amber explain why these warning lights—fatigue, thirst, blurry vision, frequent peeing—happen when insulin resistance keeps sugar in your blood and out of your cells.

We walk through the emotions after diagnosis (fear, shame, denial) and give hope: type 2 diabetes remission is possible. You’ll learn our 5-step Empowered Remission Algorithm:

• Awareness: Understand the real problem
• Audit: Gather simple daily data
• Action: Think cellular repair—fiber, protein, walking, strength
• Accountability: Support without shame
• Adaptation: Keep improving as numbers get better

We cover movement after meals, sleep and stress basics, and why fiber and balanced meals calm spikes. This is your roadmap—simple, clear, and science-based—to turn symptoms into healing. You’re not broken. Your body can heal.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

In this episode, we break down insulin sliding scale in real life. Why does it feel like you’re always chasing your sugar? We explain basal vs. bolus, why timing matters, and what over basalization is. Learn how to move from a reactive sliding scale to a proactive plan: basal for fasting, bolus for meals and corrections, and prebolus 15–20 minutes before you eat. We share simple wins like short walks after meals, how correction factors work, and when to talk to your doctor about adding mealtime insulin. We also cover common long- and rapid-acting insulins and a safety tip if you can’t get your prescription. Small changes can steady your day and lower A1C.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

In this episode of The Diabetes Podcast, Richie and Amber dig into Diabetes 1.5, also called LADA (latent autoimmune diabetes in adults). If you were told you have type 2 but meds aren’t working, this is for you. We explain why LADA looks like type 2 at first, why it’s often missed, and how to get the right tests and treatment fast.

What we cover:

• What Diabetes 1.5 (LADA) is: an autoimmune diabetes that starts in adults and moves slower than classic type 1.
• Why it’s misdiagnosed: normal BMI, younger age, and “type 2” meds that don’t work.
• Red flags to watch: rising A1C, thirst, fatigue, frequent peeing, weight loss, normal BMI, autoimmune family history.
• The tests to ask for: GAD65 antibodies and a C‑peptide test to check insulin production.
• Why early insulin matters: protects beta cells, lowers A1C sooner, and helps prevent DKA.
• Tools that help: CGMs (Dexcom, Libre) and automated insulin delivery systems, including tubeless options.
• Insurance basics: some pumps are pharmacy benefit, others are DME and may require a C‑peptide level.
• What to do if your plan isn’t working: after 3–6 months of real effort, ask for LADA testing and an endocrinology referral.
• Mindset and support: drop the shame, build your care team, and find your people.

Key takeaway: About 10% of adults labeled “type 2” actually have Diabetes 1.5 (LADA). If lifestyle and meds aren’t moving the needle, ask for GAD and C‑peptide tests. Early, correct care can protect your pancreas and your peace of mind.

Questions? Email [email protected]. Share and subscribe for more real‑world diabetes guidance.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

Carbs aren’t the villain. In this episode, we make the case for whole, fiber-rich carbs—especially for people living with diabetes. We break down keto history, why it can “work” short-term, and why most people aren’t actually in ketosis. We explain metabolic flexibility, the difference between ketosis and dangerous ketoacidosis (DKA), and why carbs from whole plants bring nutrients you can’t get anywhere else. We close with the three best-researched eating patterns for long-term health: Mediterranean, DASH, and Whole Food Plant-Based. Takeaway: Don’t avoid carbs. Reclaim them—by choosing whole, colorful, fiber-rich foods.

What You’ll Learn

• Keto’s origin: a medical therapy for childhood epilepsy—not a weight loss plan.
• Why early “keto weight loss” is often water, not fat (glycogen holds water).
• Most “keto” diets aren’t true ketosis (and why that matters).
• DKA vs nutritional ketosis: warning signs and when to seek care.
• Metabolic flexibility: how to switch smoothly between fat and glucose for energy.
• Why long-term low carb can reduce your ability to handle carbs later.
• Fiber boosts natural GLP-1 for fullness and steady blood sugar.
• 90% of protective phytochemicals come from carb-rich plant foods.
• Why high saturated fat, animal-heavy low carb can raise LDL and heart risk.
• The best evidence-based diets for diabetes and longevity include carbs:
  • Mediterranean
  • DASH (great if you also have high blood pressure)
  • Whole Food Plant-Based

Key Takeaways

• Carbs are not the problem. Ultra-processed foods are.
• Whole carbs deliver fiber, vitamins (B, folate), minerals (magnesium, potassium), and powerful phytochemicals.
• For insulin users: long-term carb restriction can raise insulin per gram when carbs return—this is an adaptation, not failure.
• Build metabolic flexibility with balanced meals and mixed exercise (aerobic + anaerobic).

Simple Action This Week

• Step 1: Spot one ultra-processed food you eat daily (soda, pastry, chips, ice cream).
• Step 2: Swap it for a high-fiber whole carb:
  • Soda → sparkling water with citrus
  • Chips → veggies and hummus
  • Pastry → whole grain toast with nut butter
  • Ice cream → frozen berries with plain Greek yogurt
  • Add 1/2 cup beans to a salad or soup

Helpful Terms

• Low carb diabetes: managing diabetes on fewer carbs—don’t forget fiber-rich plants still matter.
• Nutritional ketosis: mild, measured ketones from very low carb, high fat intake.
• DKA (diabetic ketoacidosis): medical emergency—nausea, vomiting, fruity breath, fast breathing, extreme thirst/urination. Seek care now.
• Metabolic flexibility: your body smoothly uses both fat and glucose for fuel.

Resources Mentioned

• Mediterranean, DASH, and Whole Food Plant-Based eating patterns
• Fiber and GLP-1 for fullness
• Large studies linking plant-forward, carb-inclusive diets to longer life

If this helped, subscribe to The Diabetes Podcast. Get clear science, real steps, and support for better blood sugars and type 2 diabetes remission. Or if you have additional questions or need additional support, please reach out to us at [email protected].

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

Amber Wilhoit (RD/LD, CDCES) and Richie Wilhoit (TRS-C) continue our Diabetes GLP1 deep dive with clear, real-world steps. We show you how to raise GLP-1 naturally with food, movement, and timing. We explain who may benefit from GLP-1 meds, how to protect muscle, and how to build an exit plan from day one. You’ll walk away with a simple 90-day plan, shopping tips, and smart tracking tools you can use this week.

What you’ll learn

• GLP-1 basics: It helps hunger, blood sugar, and stomach emptying. Your body can make more of it.
• Natural GLP-1 boosters:
  • Intact grains (not flour): barley groats, oat groats, steel cut oats, quinoa
  • Fermentable fibers: beans, lentils, apples, citrus, green bananas, cooled potatoes
  • Beta-glucans: oats and barley
  • Leafy greens: spinach, kale, collards (thylakoids slow fat digestion and trigger GLP-1)
• Study spotlight: Eating barley groats at dinner raised GLP-1 by 43% the next morning and led to 100 fewer calories at lunch—without trying.
• Spinach effect: About 1/2 cup cooked spinach boosted GLP-1 ~40% and cut cravings up to 11 hours.
• Exercise stack:
  • Walk 10 minutes after meals
  • Resistance training 2–3x/week (legs, glutes, major movers)
  • Add short HIIT later (build up slowly)

Shopping and cooking tips

• Look for: hulled barley, oat groats, steel cut oats. Avoid pearled barley and most instant oats.
• Oat groats link (https://www.amazon.com/yupik-organic-oat-groats-cereal/dp/B07TYZK623/ref=sr_1_6?crid=1Z9IZEQIFUZVC&dib=eyJ2IjoiMSJ9.O28lwCAWgLj2ficSqgoVQ9MYfjFcGP0NFt8CPlkf4DwBLgBiwV5qMy48ScyrTPrZWxH0Vb4sv5fjV_2HZ-qOJtMwEKqfGTRjutpfVSSB1wqeEq-XVYNIZ_7puVn7w5BgWUF2NYD2T2xjwY7g6VwaYBvtNa8qsE2qvoc9u2t_jIjVCoMFbG49thdVVJe65G6hc_tK1kMC9oN82-Y46zFw4vTRJypl927qjrMuPdQ647q2geLPHtXwHol7Bsl2qugLRucu8w9BOjrJmaAtH06OqmmPsNZNhiV-r2Nm_j0eprQ.SKaf6_j4ICvair7aRRtqw6vFyWtskQPiKTpZ2VaZyMk&dib_tag=se&keywords=oat%2Bgroats&qid=1757766219&sprefix=oat%2Bgroa%2Caps%2C158&sr=8-6&th=1)
• Leafy greens: two big handfuls daily. Lightly cook to bright green or blend into smoothies.
• Pair greens with healthy fats (nuts, avocado, olive oil) to boost the thylakoid effect.

Easy add-ons that help

• Apple cider vinegar: 1 tbsp in 8 oz water before meals
• Protein at breakfast: 15–20 g (overnight oats with chia + flax; or tofu scramble with turmeric and kala namak)
• Fiber goal: work up to 40 g/day (add slowly)
• Fermented foods daily: sauerkraut, kimchi, kefir, unsweetened yogurt
• Spices: Ceylon cinnamon, turmeric + black pepper, cayenne
• Early time-restricted eating: front-load calories earlier in the day

Your 90-day plan

• Weeks 1–4:
  • Greens daily
  • Swap refined grains for intact grains
  • 2 tbsp ground flax seeds
  • 10-minute walks after meals
• Weeks 5–8:
  • Apple cider vinegar before meals
  • 15–20 g protein at breakfast
  • Start lifting 2–3x/week (20–30 min)
  • Raise fiber toward 40 g/day
• Weeks 9–12:
  • Add short HIIT 2x/week (ease in)
  • Fermented foods daily
  • Use cinnamon, turmeric + pepper, cayenne
  • Try earlier eating window (e.g., 8am–6/7pm)

Tracking that works

• Waist circumference weekly (great for belly fat changes)
• Energy rating (same time daily)
• Hunger/fullness scale before and after meals
• If you have diabetes: check blood sugar to see what helps

When GLP-1 meds make sense

• Type 2 diabetes with A1C not at goal despite lifestyle work (common targets: ≤6.5% endo, ≤7.0% primary care)
• BMI ≥ 30 with health risks (e.g., hypertension, diabetes)
• You’ve tried structured lifestyle changes with a pro (RD/CDCES/PT/EP)
• You accept costs and risks and have a muscle plan

If you’re on GLP-1 meds

• Protein: 1.0–1.5 g/kg body weight daily
• Resistance training: 3x/week, big muscle groups
• Consider creatine monohydrate: 5 g/day (lab-verified)
• Side effects:
  • Nausea: ginger tea/chews, smaller meals, avoid very fatty/fried foods
  • Constipation: increase fiber slowly and hydrate
• Don’t under-eat; fuel your body to keep muscle
• Track belt fit and waist, not only the scale

Kids and GLP-1

• Some groups consider GLP-1 for ages 12+ with obesity, but long-term brain effects are unknown
• We push intensive lifestyle help first: family support, better food access, more movement

Real talk: our world is “diabetogenic”

• Ultra-processed foods are engineered to be hard to resist
• Kids see thousands of junk food ads each year
• Many areas are not walkable; sleep and stress get ignored
• Systems need to change, but you can still win with simple daily steps

Key takeaways

• Add leafy greens and intact grains
• Eat beans and lentils often
• Walk after meals and lift a few times a week
• Use fiber, protein, vinegar, spices, and fermented foods
• Build habits now—meds or not—and create your exit plan

Subscribe to The Diabetes Podcast for more step-by-step help from Amber and Richie. Your worth is not your weight. The goal is more health, more energy, and more life.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blog

Amber (RD/LD, CDCES) and Richie (TRS-C) dive into diabetes and GLP-1 medications like Ozempic, Wegovy, and Mounjaro. We cut through the hype and give you the real story. How do these drugs work? What are the benefits? What are the risks? And why do some people regain weight when they stop?

What you’ll learn:

• What GLP-1 is and how it helps with type 2 diabetes
• How GLP-1 messages lower hunger, slow the stomach, and boost insulin when glucose is present
• Why ultra-processed food can block natural fullness signals
• The step-by-step journey on these meds: titration, appetite changes, weight loss, and the 6–12 month “stall”
• The truth about side effects: nausea, diarrhea, vomiting, constipation
• “Ozempic face” and why fast weight loss can mean lean mass loss
• Why up to 40% of weight lost may be muscle—and why that matters for your metabolism
• Real-world costs, insurance rules, and why Medicare coverage is tricky
• Caution on compounded semaglutide and FDA warnings
• Big benefits for many with type 2 diabetes: A1C drops and lower heart risk

Key takeaways:

• GLP-1 meds can lower A1C by about 1–2 points and help with weight.
• Your body fights fast weight loss. Weight often returns when you stop.
• Protect your muscle with resistance training and enough protein.
• If you use these meds, plan for cost, side effects, and long-term use.

What’s next (Part 2):

• Foods that naturally boost GLP-1 (some by 40%+)
• Simple meal and movement strategies to calm “food noise”
• How to talk to your doctor about diabetes and GLP-1
• A practical multi-week action plan

Subscribe for more real talk on diabetes and GLP-1.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

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