The Living Life Well Show: Reversing Diabetes, Healing the Thyroid, and Optimizing Gut Health

The Science of Sweat: Decoding HIIT (High Intensity Interval Training) Is your workout actually working?

In this episode, Dr. Jhn Skelton breaks down the evidence-based framework for home-based HIIT training — combining smartwatch data with your body's own signals to help you train smarter, not just harder.

What You'll Learn:

What HIIT (High Intensity Interval Training) is and why it outperforms steady-state cardio for most goals

How to calculate your personal target heart rate zones using the Karvonen (Heart Rate Reserve) Method The truth about Apple Watch accuracy during HIIT — what it does well and where it fails

How to use the Rating of Perceived Exertion (RPE) scale to train by feel The 3 HIIT interval models (short, medium, long) and which is right for your fitness level

Optimal work-to-rest ratios for running, swimming, and resistance/body weight training Why short bursts of intense activity can reduce cardiovascular mortality risk by up to 47%

How to build a sustainable, injury-free HIIT routine

Key Takeaways:

Your heart rate zones are unique to YOU — base your training on where you are today

Pair your smartwatch data with RPE for the most accurate self-assessment

Beginners: start with a 1:3 work-to-rest ratio; advanced athletes may reach 2:1 or 3:1

HIIT is one tool — balance it with rest days and low-intensity zone 2/3 work

Resources Mentioned:

2025 ACSM & ESSA Joint Consensus Statement on Exercise Assessment

Polar H10 Chest Strap (gold standard for heart rate accuracy)

Karvonen Formula: Target HR = Resting HR + (Intensity % × (Max HR − Resting HR)) Max HR Estimate: 220 − Age Connect:

🌐 livelifewellclinic.com Disclaimer: This show is for entertainment and educational purposes only and does not substitute professional medical advice.

Beyond the Needle: How Quieting the Mind and the Microbiome Powers Diabetes Care

In this episode, Dr. Jon Skelton breaks down the science behind "food noise" — what it really is, why it happens, and how healing your gut microbiome may be the most powerful (and side-effect-free) path to quieting it.

What You'll Learn:

What "food noise" actually is — and why it's really food addiction How GLP-1 medications work on the dopamine reward system

Why your gut microbiome may determine whether GLP-1s work for you

The role of Akkermansia mucinophila in natural GLP-1 production

How fermented foods, fiber, and key supplements can reset your hunger signals A 4-week microbiome-first approach to blood sugar control

Resources Mentioned: GI Map / GI 360 stool testing Akkermansia mucinophila probiotic L-glutamine for leaky gut Fermented foods: sauerkraut, kimchi, kefir, yogurt Pomegranate, cranberry & green tea for gut support

Ready to take the next step? Schedule a free discovery call at https://livelifewellclinic.com/

Disclaimer: This podcast is for educational and entertainment purposes only. It is not intended to prevent, diagnose, treat, or cure any condition. Consult a qualified medical professional for your specific needs.  

n this episode, Dr. Sameer Islam, of the Let's Talk Poop podcast, sits down with Dr. Jon Skelton, an emergency medicine physician who made the transition from the ER to founding the Live Life Well Clinic. Dr. Skelton shares his powerful approach to reversing Type 2 diabetes naturally through lifestyle medicine—focusing on diet, sleep, spiritual practices, and addressing the root causes of chronic disease.

What You'll Learn: Why traditional medicine often falls short in treating chronic diseases like diabetes How one patient dropped their fasting blood sugar from 340 to 130 in just 4 weeks—without medications The hidden sugars lurking in "healthy" foods (there are 30+ names for sugar on labels!) Why diet soda triggers the same insulin response as regular soda The critical role of sleep in blood sugar control and how to optimize your sleep environment What autophagy is and why a 12-hour overnight fast is essential for gut health Box breathing and meditation techniques that can help you wean off blood pressure medications How to "fast" from social media and other inputs that create internal stress The spiritual dimension of healing and why having a vision is essential for lasting change

Key Takeaways: Read food labels: Focus on the ingredient list, not just the nutrition facts

Prioritize sleep: Keep your room at 66°F and try a cold shower before bed Practice a 12-hour overnight fast minimum (e.g., 7 PM to 7 AM)

Use supplements strategically: Magnesium and B vitamins for better sleep and mental clarity

Start with whole foods from the edges of the grocery store—avoid the processed center aisles

For diabetics: Understand serving sizes and fructose content in fruits

Resources Mentioned: Live Life Well Clinic: livelifewellclinic.com/book – Schedule your free 20-minute discovery call

American College of Lifestyle Medicine (ACLM): lifestylemedicine.org – Courses on reversing diabetes and Blue Zones

Institute of Functional Medicine: ifm.org – Functional medicine training and resources

Meditation Apps: Calm and Abide (biblical-based meditation)

Connect with Dr. Jon Skelton: Website: livelifewellclinic.com

Connect with Dr. Sameer Islam: Website: lubbockgastro.com

Podcast: Let's Talk About Poop

Disclaimer: This podcast is for entertainment and educational purposes only. It is not meant to prevent, diagnose, treat, or cure any condition. Always consult with a qualified medical professional for personalized medical advice.

This Episode Is For People diagnosed with metabolic syndrome, pre-diabetes, or type 2 diabetes.   Anyone told their condition is "progressive" and can only be managed with medication Those struggling with high A1C despite following standard dietary advice People looking for root-cause solutions beyond symptom management Anyone interested in metabolic health and insulin resistance 

Episode: Metabolic Reset Masterclass Discover the truth about reversing type 2 diabetes and pre-diabetes that your doctor may not be telling you. In this comprehensive masterclass episode, Dr. Jon Skelton breaks down the most powerful lessons from the 8-week Metabolic Reset program, revealing why the standard diabetic diet may actually be making you sicker. Learn the science-backed strategies to lower your A1C, eliminate insulin resistance, and potentially reverse metabolic syndrome without relying solely on medications. This episode covers intermittent fasting protocols, hidden blood sugar triggers, stress management techniques, and the specific foods to avoid that are marketed as "healthy" but fuel inflammation.

Resources Mentioned 8-Week Metabolic Reset Program Complete step-by-step blueprint Discount Code: REVERSE-DM-NOW (15% off)

Get the Metabolic Reset: REVERSE-DM-NOW

Free Giveaway: Enter to win full access to the Metabolic Reset Guide 

🎁 Enter the Giveaway: Click Here 

About the Host Dr. Jon Skelton is the host of Living Life Well, a podcast exploring the intersection of God's word, modern science, and healthy living. He specializes in helping people reverse metabolic conditions through evidence-based lifestyle interventions. Connect & Subscribe 🌐 Website: LiveLifeWellClinic.com 📧

Please rate, review, and share this episode to help others discover this life-changing information about blood sugar management and metabolic health.

Duration: 22 minutes

What You'll Learn

✅ The real difference between Type 1 and Type 2 diabetes (and why understanding this matters)

✅ Why intermittent fasting is the most powerful tool for lowering A1C naturally

✅ How chronic stress raises blood sugar as fast as eating candy

✅ The truth about whole grains and why they spike insulin in resistant bodies

✅ Why artificial sweeteners trigger insulin responses even without sugar

✅ How sleep apnea and poor sleep quality sabotage blood sugar control

✅ The "Metabolic Three" resistance training routine for maximum glucose burning

✅ How to implement 12-hour and 16-hour fasting windows safely

✅ Which fruits and vegetables to eliminate during your metabolic reset

✅ The forced yawning technique to calm stress and improve sleep

 **Episode Summary:** Did you know that by the second Friday of January—statistically known as "Quitter's Day"—25% to 30% of people have already abandoned their New Year's resolutions? If you’ve fallen off the wagon, don't panic. You don't have to stay in that statistic. In this episode of the *Living Life Wells Show*, we are diving into why willpower fails and why **Vision** is the fuel you are missing. We discuss how to move beyond basic SMART goals to create daily habits that work, the power of "I... So That..." statements, and how to find the right accountability partner. Whether you are trying to lose weight, reverse a health condition, or just stick to a new habit, today is your day to restart.

**In This Episode, You’ll Learn:** * **The Truth About Quitter’s Day:** Why giving up in mid-January is common, but not inevitable. *

**Vision vs. Goals:** Why you need a "why" before you focus on the numbers. *

**The "I... So That..." Method:** A simple exercise to create positive, present-tense statements that connect your daily actions to your deepest motivations. *

**Visualizing Success:** Practical tips for keeping your vision right in front of your face (literally). *

**Rethinking SMART Goals:** Why a goal without a "How" and "When" is just a wish, and how to break the journey down into manageable chunks. *

**The Power of Community:** How the right accountability partner can make you 80% more likely to succeed.

**Notable Quotes:** > "Your vision is the fuel behind every goal. It's your 'why.' Without a strong vision, goals are really just numbers." > "A goal without a plan is a wish. A goal broken down is a path to success." > "Don't focus on the end. Focus on the first step. Then the next."

**Resources & Links Mentioned:** *

**Reversing Diabetes Course:** Launching by February 1st! This course is designed for those diagnosed with Type 2 Diabetes (especially those diagnosed for 10 years or less). We cover goal setting, nutrition, and provide community accountability. *.   Diabetes Reversal Course Interest Form Link

**Living Life Well Courses:** Check out our **40-Day** and **90-Day** programs designed to help you establish healthy rhythms rooted in science and scripture. *.  40 Days Course Link.   90 Days Course Link

**Previous Episodes:** Check out [Episode 7] for a deep dive into the mechanics of SMART Goals.

Key Topics: The "Healthy" Traps: Why corn, white potatoes, and tropical fruits (bananas, pineapples, mangoes) spike blood sugar like candy.

Glycemic Index vs. Fiber: How to choose veggies that blunt insulin response.

Inflammatory Oils: Why you must ditch seed oils for olive oil, avocado oil, and ghee.

Practical Strategy: The 12-hour fasting window (7 PM to 7 AM) and the "Anchor Meal" concept.

Resources Mentioned:  Fructose/Glycemic Index and Healthy Veggies Information

In the third installment of our Reversing Diabetes series, Dr. Jon Skelton reveals why the standard advice to "eat your fruits and veggies" might be the exact reason your A1C isn't dropping. While managing diabetes often feels like a losing battle against medication and hunger, the real solution lies in lowering insulin resistance and inflammation. This episode exposes the "healthy" foods—specifically corn, white potatoes, and tropical fruits—that act as sugar bombs in your system, keeping your pancreas overworked and your glucose levels high. We dive deep into the practical diet shifts necessary to heal a broken metabolism. Dr. Skelton breaks down the science of the glycemic index and explains why swapping bananas for berries and corn for cruciferous vegetables can make a massive difference. You will also learn about the dangers of inflammatory seed oils and how to replace them with stable fats like olive oil, tallow, and ghee. Beyond just what not to eat, we provide a clear framework for success: implementing a 12-hour fasting window, shopping the "edges" of the grocery store, and establishing an "anchor meal" to stabilize your blood sugar daily. If you are ready to get off the medication rollercoaster and start the new year with a real strategy, this episode is your blueprint. Whether you are pre-diabetic or struggling with long-term insulin resistance, these actionable steps will help you lower inflammation, lift brain fog, and finally see the results on your continuous glucose monitor (CGM). Don’t forget to check the resources below for Dr. Skelton’s preferred veggie list and fructose chart to help guide your grocery shopping.

Following up on our discussion about the root cause of Type 2 Diabetes (Insulin Resistance and Inflammation), Dr. Jon Skelton dives into the practical steps for lowering blood sugar naturally. This episode is essential for anyone looking for a Metformin alternative or trying to minimize drug side effects.

Dr. Skelton, MD, reviews three powerful supplements that target insulin resistance and inflammation, alongside vital information on the true diabetic diet and why your sleep is more important than you think.

💊 Metformin Reality & Natural Alternatives

The Problem with Metformin: Dr. Skelton details why Metformin can cause chronic issues like severe GI upset, and the critical depletion of B12 (leading to neuropathy) and Magnesium (worsening insulin resistance).

The 3 Best Natural Alternatives: Berberine: How this potent supplement mimics Metformin's action via the AMPK pathway without B12 depletion, and the effective dose (500mg TID) required. Alpha-Lipoic Acid (ALA): Its dual role as an insulin mimetic (increasing GLUT4 doors) and a powerful antioxidant for reversing nerve damage (neuropathy). Probiotics & Gut Health: Focusing on the strains and concentrations (15 Billion+) needed to heal leaky gut and reduce the inflammation that drives diabetes.

🍎 Diet Myths Debunked (The True Diabetic Diet) Myth #1: All Carbs Are Equal: Learn to spot "sugar bombs" hidden in processed foods and why the focus must shift to fiber-rich, whole foods to manage insulin frequency. Myth #2: Grazing Prevents Crashes: Why eating small meals all day keeps your insulin high and prevents reversal. Discover the power of digestive rest and the 12-hour fast (e.g., 7 PM to 7 AM) to reset insulin sensitivity.

😴 Sleep & Stress: The Non-Negotiable Pillar How even one night of poor sleep or chronic stress spikes cortisol, making all efforts to lower blood sugar and reverse diabetes significantly harder. Learn the importance of 6-9 hours of quality, uninterrupted sleep.

📈 Action Items & Resources Dosing Notes: Dr. Skelton reviews the therapeutic doses for Berberine (1500mg/day) and ALA (600-1800mg/day), along with important warnings about potential hypoglycemia if combined with prescription medications. Next Episode Preview: In Part 3, we will dive into specific dietary plans and reveal the two biggest vegetables and a few fruits to avoid to optimize your blood sugar control.

➡️ JOIN THE WAITLIST: Ready for a comprehensive plan? Get on the list for Dr. Skelton’s upcoming "Reversing Diabetes Naturally Course" (early 2026)! Click Here to Join the Waitlist

Connect with Dr. Jon Skelton: For more information on functional and healthy living, visit: https://livelifewellclinic.com/schedule-an-appointment/ Subscribe and Share: If you found this information beneficial, please subscribe and share this episode with anyone who needs the truth about Natural Blood Sugar Control!

Disclaimer: The preceding is for entertainment and educational purposes only. It is not meant to be used to prevent, diagnose, treat, or cure any condition. Please consult with a qualified medical professional for your specific health concerns.

Are you or a loved one struggling with a Type 2 Diabetes diagnosis?In this critical first episode of the "Reversing Diabetes" series, Dr. Jon Skelton dives deep into the true root causes of Type 2 Diabetes, dispelling common myths about sugar and pancreatic failure. This isn't just about managing blood sugar—it's about achieving insulin sensitivity and sustainable health.

Dr. Skelton explains why insulin resistance is the real enemy and reveals the critical, often-missed lab tests that expose the inflammation driving your condition. If you want to move beyond just taking medication and truly reverse Type 2 Diabetes naturally, this episode is your essential starting point.

🔑 Key Takeaways & Discussion PointsMyth Debunked:

Why simply cutting sugar is not enough to reverse Type 2 Diabetes.The REAL Root Cause:

Understanding why Insulin Resistance—not a "broken pancreas"—is the primary driver of Type 2 Diabetes in the newly diagnosed. 

The Inflammation Connection: How inflammation drives insulin resistance and what the three biggest lifestyle drivers are (Diet, Gut Health, Sleep).

Critical Lab Tests You AREN'T Getting: Learn why a standard A1C is insufficient and why you MUST ask your doctor for a Fasting Insulin Test and a High Sensitivity C-Reactive Protein (hs-CRP).

Optimal Ranges vs. Standard Lab Ranges: Dr. Skelton provides the true, optimal ranges for A1C, Fasting Insulin (Ideal: 2-5), and hs-CRP (Ideal: 1 or less).

Gut Health & Diabetes: The link between Leaky Gut, IBS, and chronic inflammation leading to insulin resistance.

➡️ JOIN THE WAITLIST: Interested in a comprehensive, self-paced course to reverse your Type 2 Diabetes naturally in 2026?  to get on the list for Dr. Skelton’s upcoming "Reversing Diabetes Naturally Course".   Click Here

Connect with Dr. Jon Skelton: For more information on functional and healthy living, visit:

https://livelifewellclinic.com/schedule-an-appointment/

Subscribe and Share: If you found this information beneficial, please subscribe and share this episode with anyone who needs to hear the truth about Reversing Diabetes!Disclaimer: The preceding is for entertainment and educational purposes only. It is not meant to be used to prevent, diagnose, treat, or cure any condition. The information contained in this show does not substitute the need for a qualified medical professional.

Tired of the "Suck it Up" Christian Men's Message? Pastor Mickey Eckles (Trinity Church) discusses his new book, Not Your Average Guy, offering 10 simple choices for biblical manhood rooted in integrity, strength, and service. Learn the single habit that statistically drops pornography use by 61%.

This episode is a kickstart for the average guy who wants to be a godly man but doesn't know where to start. Dr. Skelton and Pastor Eccles break down the difference between cultural masculinity and biblical manhood . You will learn: The Power of Process: Why focusing on "just starting" (in faith, health, or marriage) is more important than perfection. The Fear of God: Why "fear" is reverence and respect (like admiring an athlete's greatness), not being afraid of a harsh father. Neuroscience Meets Scripture: Why reading God's Word literally changes your neurochemistry, reducing reliance on dopamine hits from pornography or alcohol (backed by compelling research statistics). Living Spirit-Filled: Understanding the power of the Holy Spirit as power under the hood of a Corvette—are you living in the fullness of the power available to you? The 4-Day Habit: The incredible statistics showing how reading the Bible just four days a week drops anger issues (32%) and alcoholism (57%). Defining Manhood: The biblical definition of manhood: Protecting, providing, and living with moral integrity, rather than cultural signifiers (trucks or seating arrangements). Pastor Eccles' book is a friendly guide to stop groveling and start leading. To continue your journey in balanced health, check out Dr. Skelton's courses at livelifewellclinic.com. Don't Forget! If this conversation was helpful, please Follow the show on Spotify or Subscribe and leave a review on Apple Podcasts!

Go to meandmyhouse.me to buy the book "Not Your Average Guy"

Click Here to Schedule A Free Discovery Call with Dr Skelton

(01:50),Trinity Church Men's Ministry: Why men are hard to reach and the successful first Men's Conference (03:50),Origin of the Book: The moment God told Pastor Eccles to write Not Your Average Guy (07:25),"The Book's Tone: Why men are tired of getting ""beat up"" by the church and need a friendly kickstart" (09:00),Process Over Perfection: Why just starting in health or faith is the biggest hurdle for men (14:35),"Biblical Manhood Defined: Integrity, strength, protecting, and providing vs. cultural masculinity" (15:05),"Cultural Masculinity Debate: Trucks, parking spots, and why it annoys a pastor" (20:00),Choice 1: Fear God and Avoid Evil. Understanding reverence and respect (like fearing Mike Tyson) (24:00),Choice 2: Read God's Word. Why avoiding evil requires biblical input (26:30),The 4-Day Bible Study Hack: The research study on reading four days a week (31:00),Neurochemistry & the Bible: How God’s Word literally changes dopamine and addiction centers (34:10),"Choice 6: Great Men Are Spirit-Filled. Power, boldness, and purpose" (35:10),Spirit-Filled Life Analogy: Are you driving your Corvette at 20 miles per hour? (Ephesians 5)

Men of Action: Stop working constantly and start optimizing! A Functional Medicine MD breaks down the 3 lifestyle hacks and 5 key lab tests you need to assess your health, naturally boost testosterone, and reverse insulin resistance. This is the practical, data-driven guide to men's health you've been searching for.

November is Men's Health Month, and Dr. Skelton delivers the actionable steps without the fluff. This episode focuses on performance and longevity—the keys to being the man your family needs you to be.

You will learn:

Sleep Hacks: The 6 to 9-hour rule and why falling asleep on the couch could be a sign of sleep apnea.

Movement: Why HIIT and resistance training are the best tools for testosterone and insulin resistance (and why real men don't skip leg day!).

The 5 Lab Tests: Why your doctor's standard lipid panel is missing Lipoprotein(a) and ApoB, and why a fasting insulin over 5 signals pre-diabetes.

Testosterone Truth: The #1 natural way to boost T-levels (it’s not a shot) and the dangers of starting exogenous testosterone with elevated red blood cell count.

Supplement Staples: The only 5 supplements a Functional MD recommends for men (Vitamin D3/K2, B-Vitamins, Zinc, and Probiotics).

Ready to optimize your health for the long haul? Visit livelifewellclinic.com for a High-Performance Executive Panel assessment mentioned in this episode.

Don't Forget! Please Follow the show on Spotify or Subscribe and leave a review on Apple Podcasts! 

Book a Free Discovery Call with Dr Skelton