How To Lose Weight And Thrive With Type 1 Diabetes

Summary

Highlights

• Mike Fitzpatrick shares his journey from obesity to thriving with Type 1 diabetes through nutrition and exercise 🏋️‍♂️.
• The revelation of maintaining low A1C levels through a high-protein, low-carb diet inspires many 🎯.
• Understanding insulin's role beyond the common misconceptions in the carb-insulin model 🧠.
• Emphasizing the importance of high satiety, nutrient-dense foods over calorie-dense ones 🍎.
• Utilizing a combination of weightlifting and strategic dieting to redefine health goals and body composition 💪.

Key Takeaways

• Type 1 diabetes management requires a tailored approach, focusing on a balanced diet and insulin management for optimal health outcomes 🌟.
• Protein plays a crucial role in maintaining stable blood sugar levels and favorable body composition for those with Type 1 diabetes 🍗.
• Regular monitoring of blood glucose levels and maintaining a low A1C is essential for preventing long-term complications 📉.
• Adopting a strategic combination of low-carb, high-protein diet and resistance training can lead to significant health improvements 🏃‍♂️.
• The benefits of a high satiety diet include reaching weight loss goals and enhancing overall nutritional intake without feeling deprived 🍽️.

Overview

Chapters

• 00:00 - 00:30: Introduction and Welcome In the introduction, Mike Fitzpatrick, who is well-known on platforms like Twitter and X, is welcomed. He is thanked for joining the conversation and is recognized for his past participation in various classes and Q&A sessions. The audience is eager to ask him numerous questions, particularly about his journey from the beginning to his current status as a type one expert.
• 00:30 - 01:40: Mike Fitzpatrick's Journey with Type 1 Diabetes The chapter titled 'Mike Fitzpatrick's Journey with Type 1 Diabetes' features a conversation where appreciation is given for the work in optimizing nutrition, particularly impacting those with type 1 diabetes. The speaker mentions having two family members with type 1 diabetes, describing them as 'fascinating guinea pigs' for observing glucose monitoring. The chapter underscores the importance of continuous learning and improvement in nutritional approaches for managing type 1 diabetes.
• 01:40 - 04:00: Diagnosed with Type 1 Diabetes The chapter titled 'Diagnosed with Type 1 Diabetes' explores the in-depth understanding of insulin and metabolism that comes from managing the disease. It emphasizes how patients with Type 1 Diabetes develop a comprehensive insight into how foods and even non-food items impact their body. This knowledge surpasses that of the general public, attributing to a robust understanding of insulin and carbohydrate interactions, which could benefit others if shared.
• 04:00 - 06:00: Nutritional Advice and Early Treatment The chapter discusses the common misconceptions around insulin, particularly in the low carb and high-fat diet communities. It challenges the idea that insulin should be seen as an adversary and emphasizes understanding and acceptance of insulin for those with type 1 diabetes. The speaker shares a personal story about their diagnosis of type 1 diabetes at the age of 14, around November 1997.
• 06:00 - 10:00: Transformative Lifestyle Changes In this chapter, the speaker recounts experiencing symptoms of high blood sugar, including excessive thirst, frequent urination, and fruity-smelling breath. Their mother, recognizing these as potential indicators of diabetes from a medical textbook, took proactive steps by consulting with a pediatrician. Diagnosed through a physical exam, the speaker was urgently referred to the ER and subsequently spent a week in the hospital, marking the beginning of significant lifestyle changes due to this health condition.
• 10:00 - 15:00: Learning and Overcoming Challenges In the chapter titled 'Learning and Overcoming Challenges,' the focus was on acquiring new skills and overcoming initial feelings of being overwhelmed. The chapter detailed the process of learning to manage a health condition through skills like counting carbohydrates, using a sliding food scale, administering injections, and testing blood sugar levels. This chapter reflects on the emotional and physical challenges faced during this time, including significant weight loss, suggesting the hardships encountered and the steps taken towards better health management.
• 15:00 - 20:00: Discussion on Weight Loss Drugs and Other Treatments The chapter discusses experiences related to weight loss and diabetes management. The narrator shares personal stories about losing weight and its noticeability. They also talk about their wife being diagnosed with Type 1 diabetes at age 10. Additionally, the narrator mentions their son who, while interested in powerlifting, checked his blood sugar levels out of curiosity after a heavy squat and found alarmingly high levels, prompting concern.
• 20:00 - 24:00: Understanding Satiety and Nutrient-Dense Diets The chapter discusses a case involving someone with high blood sugar levels, leading to a diagnosis of type 1 diabetes. The individual was eating excessively yet losing weight and was admitted to a hospital before reaching diabetic ketoacidosis (DKA). Medical professionals provided insulin to manage the condition. The chapter also focuses on the nutritional advice given to the patient during this time.
• 24:00 - 31:00: Exercise and Weight Training In this chapter, the discussion revolves around exercise and weight training, with a particular focus on dietary impacts and diabetic management. The speaker reflects on their past experiences, highlighting a sliding scale for carbohydrate intake and insulin administration. They express dissatisfaction with the past dietary guidelines, which emphasized high carbohydrate consumption without considering low-carb alternatives. The chapter underscores the importance of personalized and updated nutritional guidance in managing health and training outcomes.
• 31:00 - 35:00: Managing Type 1 Diabetes with Low Carb Diet The chapter discusses managing Type 1 Diabetes with a low-carb diet. The speaker reflects on past dietary instructions which prescribed 45 to 60 grams of carbohydrates per meal and 20 to 30 grams for snacks. They were advised to snack throughout the day to maintain blood sugar levels. However, the target blood sugar levels suggested at that time were between 150 to 180 mg/dL, which the speaker now considers extremely high based on their current management approach.
• 35:00 - 38:00: Insulin Management and Blood Sugar Control The chapter discusses insulin management and the challenges faced in blood sugar control, particularly in a hospital setting. It highlights a personal story where individuals are instructed to consume carbohydrates, as insulin doses are dependent on carb intake. This approach inadvertently led to excessive weight gain and transformed a healthy child into a condition where the weight became a concern. It illustrates the complexity of balancing carbohydrate intake with insulin needs, and the potential pitfalls of hospital dietary guidelines at the time. The narrative underscores the critical nature of understanding and managing diet and insulin to maintain health, rather than adhering to rigid and potentially harmful dietary regulations without consideration of individual needs.
• 38:00 - 43:00: Importance of A1C Levels and Health Monitoring This chapter discusses the challenges of managing A1C levels and the importance of health monitoring. It highlights issues with earlier diabetes management strategies, where patients were instructed to eat in order to match insulin doses rather than the other way around. This approach often led to difficulties in maintaining proper blood sugar levels, as patients were required to consume excessive carbohydrates to prevent hypoglycemia. The chapter underscores the need for improved and adaptive management techniques for better health outcomes.
• 43:00 - 51:00: Advice for New Type 1 Diabetes Diagnosis This chapter discusses the journey of an individual who was newly diagnosed with type 1 diabetes. Initially struggling with health issues including obesity, seizure hypoglycemia, and erratic blood sugar levels, the individual made significant lifestyle changes. By eliminating sugar, grains, sweet fruits, and starchy vegetables from their diet, they achieved remarkable health improvements, exemplified by a drop in A1C levels to 4.7 (better than 98% of those without diabetes) and a weight loss of over 160 pounds. This chapter emphasizes the importance of dietary changes and personal commitment in managing type 1 diabetes effectively.
• 51:00 - 62:00: Final Thoughts and Community Interaction In the chapter titled "Final Thoughts and Community Interaction," the speaker discusses a significant personal achievement in health management. They mention bringing their A1C levels under 5% and eliminating major hypoglycemic events, comparing this accomplishment to feeling like the captain of their own ship. The speaker emphasizes the profound impact of receiving quality nutritional advice, particularly for individuals struggling with similar health issues, noting that even a small amount of good advice can lead to massive improvements in quality of life. The narrative underscores a message of empowerment through informed health choices.

How To Lose Weight And Thrive With Type 1 Diabetes Transcription

• 00:00 - 00:30 mike Fitzpatrick how you going great to uh great to chat thank you so much for doing this um we've known each other forever on Twitter and um X and you've been part of a micro master class a macro master class and yeah we had you um as as a member of one of the earlier Q&As and everybody wanted to pepper you with a million questions of u basically how you went from Sure that to that to that as a type one so
• 00:30 - 01:00 yeah thanks for coming on really exciting dude thank you yeah happy to be here and you know you the work that you are doing with optimizing nutrition I I think um is probably the best of the best that I've seen um in the nutrition space of of everything that I've studied over the last five years so thank you thanks man thanks man uh just iterative learning experience from dealing with particularly type ones they're such a a fascinating guinea pig that I've got two in the family i get to have two type one guinea pigs that I can watch the glucose
• 01:00 - 01:30 and insulin and diet and understand how everything works and then quantify that and then we can learn so much um to help other people which I think there's there's no better disease to um get a thorough understanding of um metabolism and how food and oh yeah even non-food items uh can affect how your body feels and how how it behaves so yeah yeah um and type ones understand insulin way better than anybody else and everybody talks about insulin and carbs and ratty
• 01:30 - 02:00 ratty and a lot of the time they just don't really understand what type ones understand right insulin is not the enemy as we've been told in the low carb highfat world for so many years so so to go way back um when we diagnosed with type one when did this all start um so I was diagnosed when I was 14 years years old uh about 1997 it was November um I
• 02:00 - 02:30 remember I had um polyura i was very thirsty i was peeing all the time um I had ketones on my breath my my mother said "Oh your breath smells really fruity what's going on?" And she had a big medical textbook um you know that was in the days that internet really wasn't there um so she took me to my pediatrician he did a PE test on me he said "You have to go to the ER right away." Um so then I I spent about a week in the hospital and I
• 02:30 - 03:00 learned how to you know count carbs and I had like the sliding food scale um and I learned how to give injections that how to test my blood sugar and um it it was a lot it was very overwhelming so did you lose a ton of weight as well at that time yeah so yeah I lost I actually didn't get DKA but I I was down about uh 10 13 pounds or so um so I didn't lose
• 03:00 - 03:30 too much weight but I was definitely starting to um lose the weight and it was starting to get noticeable yeah wasn't obviously around for my wife when she got type one at 10 but for our son he was just you know he was in starting to get into powerlifting and just was randomly testing his blood sugar just wanted to see after a massive squat what his blood sugars might be and he came in with like a a 17 and I went "Ow that's that's uh that's not good we're going to
• 03:30 - 04:00 test that tomorrow morning and then go off to the doctor and he was working like a out like a maniac and eating a ton and just losing weight slowly and luckily we caught it way before he had DKA and high his ketones were normal but um yeah we just took him up to the hospital and said "Yep mom's type one you've got blood sugars of 22 um no insulin yeah we know what that is here's your insulin off you go." So what advice nutritionally were you given back then
• 04:00 - 04:30 and I suppose how did it serve you so back then it was uh it was kind of like a sliding scale i had a certain amount of carbs that I I I was told to eat with each meal um and then I had like a chart that said if you eat this many carbs and your blood sugar is this then you have to take this much insulin um so I if I remember correctly it was like a ridiculous amount of carbohydrate which you know looking back it it really upsets me that low carb wasn't given an
• 04:30 - 05:00 option to me but if I had to put a number to it I think it was probably like 45 to 60 grams of carbohydrate per meal um and then like told to eat that much and then go through right and then like like 20 to 30 grams for each snack and I was told to snack like throughout the day to help keep my blood sugars up yep um and then the the target blood sugars they were giving me is you know 180 150 180 which is extremely high especially the how I manage myself now
• 05:00 - 05:30 yeah my my wife tells stories that they just made her eat the carbohydrates they gave us all all the carbohydrates in the hospital and said you have to dose for insulin it was sort of a logic that you know if you didn't have the carbs you couldn't get the insulin you needed insulin to live and you die if you didn't eat the carbs ly you had to eat all the carbs and she just kept on eating and eating and eating and you know gained a lot of weight through that period so it went from a very healthy 10-year-old to um a much um because you're told to eat
• 05:30 - 06:00 you're told to eat when you're not necessarily hungry and when you don't necessarily need the food so you're you're taking the insulin to to um or you're eating the food to cover the insulin you're not taking the insulin to cover the food if that makes sense yeah and they just lock in this Well they used to and it's a little bit better now but um they used to just lock in this you have to have this much insulin every day and you have to eat a mountain of carbohydrates to stop going low so it's just you were destined for failure and
• 06:00 - 06:30 obesity basically so um your your your pictures tell like a thousand words it's just amazing to look at this and go "How did he go from that to that with an A1C of 4.7 which is better than probably 98% of non-type one." Um you said "I grew tired of seizure hypos terrible roller coast blood sugars and being morbidly obese so I gave up sugar grains sweet fruit and starchy vegetables over 160 pounds last
• 06:30 - 07:00 bought my A1C under 5% and eliminated major hypos i feel like the captain of my own ship again so that's the change of life like I was saying to Monty this morning for these people who are living like that to be to get just a little bit of good nutritional advice and do it the quality of life is is is massive the change is massive so what got you to the point where you went
• 07:00 - 07:30 something has to change what was that sure where you went well I had um I had a health scare in the hospital i had a case of arrhythmia and I had to be hospitalized overnight and I was just I was a hot mess um I started my health journey probably November 2020 I want to say um and there was just a point where my daughter wanted to to do stuff with me and I was just stuck on the couch you know I had just eaten like a whole bunch of Taco Bell i was like I'm just too tired to do
• 07:30 - 08:00 anything and uh I I came to a realization I'm going to be 40 shortly and I'm probably not going to live to see 45 years old um so I said you know what I've had enough of this and I'm going to do whatever I can um to get healthy i was in line to get um beriatric surgery believe it or not um and with the way insurance works you have to wait six months before insurance will approve you to get um cut open um
• 08:00 - 08:30 and during that time I said you know what I'm just going to do this i'm going to do the best I can with without the surgical intervention um and what you know I just I stopped eating the carbs and I stopped eating junk um then all of a sudden you know I when I started doing the the very low carb I lost a whole bunch of weight real quick i think that was like the water and the glycogen i was like "Wow this is absolutely amazing." Um and then that's what really
• 08:30 - 09:00 got me interested in in the nutrition world so I started following like the low carb highfat i was putting like butter in my coffee and drinking bacon grease and um eating meals of cream cheese and that sort of thing and the weight would would come off and um I also started to do I I got into Jason Fong um so I did a lot of extended fasting i think the the longest I fasted was about seven days um and I and then I got to a point where all of a sudden I had this I I felt an overwhelming urge
• 09:00 - 09:30 to spontaneously start exercising um I just literally could not sit on the couch anymore i literally had to get outside and get my heart rate up it it was the oddest thing it was like my furnace was going i just had to get going um so that started uh so I started like just walking around the block for like a mile um and then that turned into walking more and then that turned into jogging and that turned into running and then I became absolutely obsessed with running i was doing like 25 skunk in real life this is crazy i was Yeah
• 09:30 - 10:00 um and that of course with the increased running and everything like that like the weight started to come off more but um then I kind of saw how silly fasting was and the low carb highfat after um you know talking to or reading up more about uh that kind of stuff and then I saw Sean Baker and I saw Paul Saladino Ambro Hearn uh so I kind of fell into the carnivore crowd so um I stopped
• 10:00 - 10:30 doing the low carb highfat and I did very strict carnivore for a year and I felt absolutely amazing um looking back I think it was probably because I was getting a lot more protein than I was used to uh and that's about the time when I started picking up uh weightlifting a little bit more i was doing probably like 10% weightlifting and 90% running and cardio uh and then did that for a year and then that's when I got into
• 10:30 - 11:00 um kind of the Ted Neon um Marty Kendall uh uh Richard Burdenstein low carb high protein type world which I can say without a doubt is the best way to uh manage blood sugars uh and is the best thing that I found for um my my training and my energy levels and my metabolism and everything like that and that's kind of where I I sit today um I stopped doing so much running um and I really became a lot more obsessed
• 11:00 - 11:30 with weightlifting so that's really my passion these days is I I went from kind of cardiocentric to resistance training and um that's kind of where I find myself today a and I think you said with the highfat fasting you were finding you were losing muscle and you really got concerned about that absolutely i lost all kinds of muscle there's uh pictures of me when I was so I went from about 400 pounds to um probably like 230 or something like that and if you look at pictures of me I
• 11:30 - 12:00 looked like skinny fat like I didn't look healthy i I would have people come up to me in in the hallways at work and they'd say "You you lost a lot of weight are you okay you look sick like are are you sure everything's okay?" And that that's not I was kind of a good sign when people are going "Are are you okay?" Exactly like they thought I had some major disease or illness or something like that um and then I I realized that yeah I Yeah so So a lot of people in the last chat
• 12:00 - 12:30 with Laura who'd also lost a ton of weight said you know what do you do about the loose skin so you look at this you've lost a ton of weight but you don't look healthy but over here you're a different man did you get weight loss skin removal surgery or or tell us about that no no so um yeah when I lost all the weight um I definitely had like the bingo wings and I had huge flaps of skin um it it wasn't fun but I found that
• 12:30 - 13:00 with weightlifting u it and just getting leaner and building more muscle it really fills out your body so it really depends what your skin is hanging off of um so it'll it'll kind of fill out your skin so that that really helped me um but uh I I did consider skin removal surgery at one time but then I saw like how how much it can really um mess you up and it you know I'd be out of training for like a month or two months
• 13:00 - 13:30 or something like that that's not something I want to explore it's a big operation it's a huge operation and uh right now I I don't think I need it so I I think I'm one of the lucky ones yeah yeah so basically your the same skin is now hanging over muscle rather than drooped over a a a skinny clothes hanger so it's a it's a you look everybody went "Wow what's he doing?" And why don't you interview him first so yeah um that that's great so
• 13:30 - 14:00 really the the fear of surgery of weight loss surgery of of stomach um surgery and skin removal really motivated you to go I don't want the surgery i'm going to play hard and uh do what I can to avoid that and put in the hard work because I I used to watch um 600 pound life all the time i don't know if anyone has ever seen that show but you know it it there's a a a thing in the very beginning that says only 5% of weight loss surgeries are are successful long
• 14:00 - 14:30 term and I was like that's that's a huge commitment you know get yourself cut open redo all the inards for for a 5% chance of success and you can you can um you can out eat any kind of weight loss surgery if you're just eating potato chips like there's no stomach surgery that's going to stop you know diet or uh soda and potato chips and donuts and that sort of that'll just go right through you so you you really have to make a commitment to change the way that you eat um and for me that was low carb
• 14:30 - 15:00 high protein and increasing the uh the satiety for calories yeah you hear stories of people who are just going I'm so hungry i need food i'm going to blend up my KFC and my Big Macs and and so I can get them down with a straw and you can't fit in the the lean steak and the broccoli and the chicken you just can't fit that in did you want to touch on uh weight loss drugs as well you said in chat before nothing against them but yeah I I
• 15:00 - 15:30 haven't used them but I have absolutely nothing against them and there should be no shame or stigma in anyone that feels that they need to use it to get to a healthier place um I think everyone should use whatever tools are at their disposal um and I think with the these drugs as they become more and more developed you'll see the next couple generations coming out potentially you know obesity can be 100% medicated away and we can concentrate on um on uh
• 15:30 - 16:00 bigger and better things so if if someone really needs to use medication to get there I'm all for it i'll be 100% behind them yeah i I don't know if you got any comments on it but I suppose my caveat is that a they're really expensive and and money is real and you know if we spend money on medication then it if we spend if we medicate everybody who's obese then that you know it's two or three trillion dollars a year just for Americans and they can't afford that's that's a supply and demand
• 16:00 - 16:30 issue and if we if we redo the laws in our country with with IP and that sort of thing and make figure out ways to make drugs safer It's actually a lot cheaper to get a zmpic in Australia than America the American health system is just crazy um no wonder they're going broke but I suppose the other thing is that I've heard from some people that like they used to eat the shrimp and like Kathy um one of our community members used to be all over the shrimp
• 16:30 - 17:00 and the steak and the broccoli but when she's on the zenic she just isn't craving that and you know if you stack the satiety GLP inducing drugs and the satiety GLP inducing food together you just don't want that food so I think like you said that the drugs can really help but you also really have to make an intentional effort to really prioritize satiety nutrient density because a couple of years if you don't get the protein and nutrients you then just end up with malnutrition and
• 17:00 - 17:30 psychopenia yes yes you we don't want um sarcop sarcopenia or sarcopenic obesity um that's why it's critically important that we measure and track how many how much protein we're eating every day in addition to the weight training that we're doing we need to make sure that we're hitting our protein targets and um exercising our muscles so that we're we're losing body fat we're not losing lean tissue whether we're ones or Yeah so in your
• 17:30 - 18:00 journey what are the biggest things you had to unlearn like you went through carnivore and fasting and carb insulin model you're still raging on X about carb insulin model which is fascinating like I went through that same thing of I think everybody does i found Bernstein he was amazing then we all fell into keto for ages and I believed that you know if I could just not eat carbs and drink bulletproof coffee I'd be able to turn off my pancreas like my wife and now son and
• 18:00 - 18:30 I'd lose all the weight but it didn't work like that what you know what would you tell somebody with a working pancreas about insulin yeah so the um well I would say that the that in uh insulin is not the enemy of weight loss and that's something that I learned specifically from you Marty after reading several of your articles which were fantastic thank you um insulin is the cart not the horse um the cause of weight gain and weight loss is our
• 18:30 - 19:00 calorie balance um we are going to eat to satiety no matter no matter what we can't fight our lizard brains for that long we're we don't no one has the willpower that's that strong so the goal is to eat to society with fewer calories um and that's by changing what you ate by changing what you eat you know increasing the fiber increasing the nutri the micronutrients increasing the protein um and um insulin's primary role
• 19:00 - 19:30 is actually to to hold all of our fuels in store as opposed to address postprangial um blood sugar raises rises so um there's really you know there's lots of black swans that kind of um tear apart the carbohydrate insulin model of obesity um and you know after after learning about those I think it's really important to to understand that you know the this way this the
• 19:30 - 20:00 satiety there's more there's more than one road that leads to Rome so there's you can um you can eat a high satiety diet whether you're vegan or carnivore or low carb or high carb or anything in between um it's just you know we should all be a little bit more or we should all be a little bit less fat a little bit less carb a little bit more protein um and just keep at it day after day do you want to explain basil bolus insulin balance for you know everybody
• 20:00 - 20:30 else who just sees the the see those go Lori what do you got hold on just a second because I think that that high satiety idea needs to be explained again in uh clear terms again because I think that a lot of people don't get it that they think well just explain it again in more words go Mike i I'll take a crack at it mario you're better better at explaining it
• 20:30 - 21:00 so we we all humans will eat uh until they are satiated every day whether you're on a diet or not um over you know you may spend a day or two where you're purposely like white knuckling your way through you know um like an extended fast or something like that but eventually the the the lizard brain as Mart Marty calls it is going to catch up with you um so the trick is to eat to satiety till you're full but eat
• 21:00 - 21:30 less calories at the same time so if I eat um like a a a large pepperoni pizza I'm going to have a ton of satiety for the day but that's like 5,000 calories or something like that but I could get the same satiety if I ate you know three chicken breasts and a couple zucchini and that's half the calories for half the calories so that's that's really the name of the game of long-term successful weight loss is you try to find things that you know you cut back the fat as a
• 21:30 - 22:00 little bit you cut back the carbs a little bit increase the protein uh and that's just going to naturally bring the calories down um so so you increase your satiety per calorie if that makes sense so yeah so so to jump on that I've got a few slides here um Muffy said "I really want to know what he eats to get that protein number he looks great." And I've got you know this is Mike's actual tracking of protein over a year i I I nearly fell over when I saw 415 grams i think Sean Baker might eat
• 22:00 - 22:30 more than that but um Yeah just a little bit and that's your grill that I think you thrash like nothing else and you know what what What else do you generally eat in a Yeah in a week mainly meat it's mainly meat but I absolutely love my smoker so I'll I'll um it's working all the time uh every weekend I've got it going but um usually I will try to frontload uh my protein in the day so I try to eat as much protein
• 22:30 - 23:00 as I can at breakfast so that usually is like chicken breast or egg whites with some fat-free cheese and a little bit of salsa or something like that lunch is probably going to be like some lean ground beef um with some kind of lean dairy or you know fat-ree yogurt something like that dinner's going to be you know maybe some edetamame with some uh you know uh sirloin beef or something like that uh and then maybe for dessert like just before I go to bed I'll have some berries or um some some kind of low
• 23:00 - 23:30 carb fruit something like that but basically I make protein extremely high priority because um when I try to be as low carb and as low fat as possible you know the only macro that's really left is protein um and I've I've personally found that with um eating this much protein it it makes my blood sugar control uh really really good um I as a type one that's paramount for for me personally
• 23:30 - 24:00 um I've had under 5% A1C's for like the last three years or something like that um which is uh really hard to do but you're a statistical freak yeah well yeah it's true because I think it's like less than onetenth of 1% of type 1 diabetics can can get there or something like that but I think a lot of it has to do with you know it's insulin management and then your diet and then it's exercise i think I I've kind of found
• 24:00 - 24:30 the combo for else and protein is much easier to dose insulin for as a type 1 diabetic it's just a longing insulin and you're on a pump but not a closed loop pump is that right yeah I'm on a a tandem insulin pump um so it get it automatically adjusts my basil rate and to to go back to your question to define basil so basil insulin is it's like a background insulin that um we get throughout the day so even if I ate zero food for a week I would still need basil
• 24:30 - 25:00 insulin or I'd go into diabetic ketoacidosis um and then we have the bololis insulin which we take before um we start eating to cover the food that we eat so the bolus will cover um the protein the bololis will cover the carbohydrate fat is usually covered by the basil insulin um so that will so if I eat a highfat meal I'll usually see a increase in my basil probably like eight to 10 hours down the road uh protein is
• 25:00 - 25:30 like a a kind of a medium gentle slope whereas carbohydrate it can be like this um so it so with the protein uh it's really a lot easier to dose for um and something else that I do that's a lot different than other type ones is I will use my pump for my basil and to do hypoglycemia corrections and then I will do multiple daily injection with something called R insulin which is like a a short acting it's not rapid acting um and that's something that I learned
• 25:30 - 26:00 specifically from Dr bernstein and it really m it matches the protein uh rise really well so there's less standard it's a lower standard deviation um it's just easier to track yeah so so just to jump on that point a little bit there's Lantis and these long acting insulins or your pump will give you a long acting basil um and then there's rapid acting insulin and there's fiasp which is a really really fast acting insulin that'll drop your glucose quickly r is sort of a it's called regular that will
• 26:00 - 26:30 have a a medium profile that matches protein really well right and that's where Bernstein has um advocated for that for type ones to to have a medium time acting insulin and just to jump on it go and I was just going to quickly say and a lot of endos are have no idea about they think it's an antiquated insulin um and they're they're really trying to push the the newest and the flashiest insulins the real rapid ones but really it's kind of ironic that the
• 26:30 - 27:00 older insulin is actually the one that works the best especially if you're in a higher protein diet for type ones luckily most of the people listening won't have to deal with it but I think it's really important to help people with type one but once everybody else understands what type ones go through to some extent they can understand how to optimize their food and nutrition insulin blood sugars to jump on a point there you said the fat is really covered in the basil so just to clarify fat requires insulin as well it's just over
• 27:00 - 27:30 a much longer period of time is that correct that's correct yep all right gentlemen what do we got well since this doesn't ask us anything go we want to give people some um opportunity to do that and we'll try to go through this as quickly as possible sean halftime rapid fire lori Sean was asking in regards to fasting insulin test could you please explain more about what comprises that test and
• 27:30 - 28:00 if Mike is a type one does this test relate to him okay Mike uh so fasting insulin test that's uh I guess the amount of insulin that's in your body at uh before eating like first thing in the morning the only thing is uh the only bad thing about a fasting insulin test is you know insulin is really labile it it changes all the time so it's really not in my opinion a good indicator of uh one's health um if you
• 28:00 - 28:30 think that you have diabetes you know there there's other tests that you should probably test for um like A1C or C peptide and that sort of thing but um or even you know type two would be waist to height ratio that's a really good indicator of how insulin resistant you are um does that answer the question yeah I think it to jump on that i think you know for most people like Ted Neon I
• 28:30 - 29:00 love how he says I used to be used to nerd out over all the expensive tests and give all the people that walked in the door $5,000 worth of tests and now I just look at them measure their waist to height and go "Okay that's it." You know if your waist height is bigger than it should be over.5 then your fasting insulin is going to be high your your blood sugar is going to be high your cholesterol is going to be messed up and do we need to waste time on all those other tests and I would say even you know normies probably don't even need to worry about A1C that's just you know manage your
• 29:00 - 29:30 ratio of fat to muscle and your waist to height and if you focus on that everything else will look after itself would you agree for for non I would agree i I think uh Ted's also Ted's I believe is a fan of uh testing triglycerides and A1C in addition to the waist to height ratio but yeah he doesn't like doing all the real expensive tests but um really it you can tell if just by looking in a mirror um you know what you need to work on and we
• 29:30 - 30:00 should all be trying to get as lean and jacked as possible uh and really the more muscle and the less fat you have on your body the better you're or the more healthy you're going to be metabolically speaking and that's the same whether you're a 20-year-old male or an 80-year-old female it's the same story different context but still very relevant lori what else we got this quick one should be able to be done it's just a time span what is the timeline between all three of your photos Mike from you know when you looked unhealthy
• 30:00 - 30:30 to when you looked healthy just a quick time frame there sure so the um the uh I'm trying to remember okay Marty's bringing up the picture here so the on the left February 2021 and the middle is February 2024 um the other picture that Marty had Marty if you could bring that up um I believe Yeah I believe that middle picture was 2022 I want to say uh and then the
• 30:30 - 31:00 picture on the right was from like uh two weeks ago with the CGM and the pump in the photo and with the CGM and the pump yep and you can see in the middle one I had my pump too on my right hip i think um this this photo you're holding over your belly flab a little bit but in the more recent photo that's gone away as well yeah it's uh it kind of filled out but yeah you can tell I I did have some loose skin and honestly you know you can
• 31:00 - 31:30 be bothered by it but I I'm not going to be bothered by it is a trophy I reckon to show how far you've come i was going to say yeah all right diabetic keto acidosis is that something only a type one can get and then the other question that person asks is when we take breaks in our journey what are we eating in that break period you know between the challenges micros mass um whatever Mike um so DKA is uh simply a lack of
• 31:30 - 32:00 insulin in one's body um if you are a type 1 diabetic your body is not producing insulin um and as I understand it uh your blood your body just basically becomes catabolic so all the fuels your lean tissue turns to glucose your fat turns uh into glucose and and ketones falls into your blood and your blood starts to become extremely acidic which can be a very life-threatening
• 32:00 - 32:30 situation so if you're DKA you need to go to the emergency room right away um it might but anybody with a functioning pancreas does not need to worry about it it's not going to happen correct i I have heard of um acute um alcohol alcoholics getting uglycemic DKA but I I haven't read the literature on that yeah that'll be interesting because if you hammer a lot
• 32:30 - 33:00 of alcohol your pancreas will try to burn off the alcohol so it might I don't know yeah I think I I read about a case one case study but I don't think that's really established whatever and other and uh I've also heard of EDK and type ones that are uh fasting and who take SGLT2 inhibitors um so take it for what it's worth but yeah it it affects type ones mostly but in everybody else I think the
• 33:00 - 33:30 the key for the 98% of the 99% of the population who's got a fun functioning pancreas your pancreas will always make just enough insulin it doesn't stuff up it It doesn't make mistakes if you're eating fat it'll produ produce just enough insulin to hold that in storage and it's not much it doesn't need much cuz it's easily stored and if you have protein it'll go "Yeah I need insulin to store that protein in my body to build muscle." And if you have carbohydrates
• 33:30 - 34:00 your body will go "Okay we've got a ton of glucose coming in we need to hold back all the energy in storage while we burn off that glucose cuz we've only got maximum 2,000 calories worth of storage capacity for the glucose we so we have to spike the insulin to hold back all the other fuels in storage so that if you see insulin as the break produced by your pancreas to slow the release of stored energy while you've got all this food coming in it
• 34:00 - 34:30 totally flips the paradigm on the whole carb insulin model and it's like what's the solution it's you know eat like an adult and eat high satiety nutrient-dense food that's going to satisfy you with less energy lori what else we got halftime rapid fire okay um well this is for right here and now in the uh datadriven fasting someone has switched from a uh continuous glucose monitor to a finger stick blood glucose monitor do they just
• 34:30 - 35:00 carry on logging as before because the numbers are very different uh yeah the CGM and the glucometer will be different and for DDF we recommend uh an accurate glucometer without messing around with the CGM so yeah we but we might keep to any questions related to mic at the moment rather than DDF any other quick ones
• 35:00 - 35:30 Lori um I think Judy wants to know what what what do we eat when we're taking a break we might cover that later Judy and just um in another session and focus on Mike so so to jump back into the satiety Mike which is my favorite topic and something that we think a lot alike on there was a tweet 4 hours ago I sent it but um you're talking about the multiffactorial nature of satiety and Robin Hood Robin and Simpson
• 35:30 - 36:00 popularized the protein leverage hypothesis which has been very influential for me that you've said here in response to Chris micronutrients play an extremely important role in satiety and often an afterthought in the satiety per calorie discussion and you know what I've done with my work is looked at you know protein's important but there's there's all these other factors that make a difference and I think what you're doing to a large extent is
• 36:00 - 36:30 hammering the protein lever you're moving from you know whatever you were before and what are you on If you're cutting what sort of protein percentage are you trying to push oh gosh um pretty insane probably like 55% these days so so you're off the chart here in cutting mode when you're trying to lose weight um and but I suppose my work sort of unpacks that you know there are other factors like calcium and
• 36:30 - 37:00 potassium that also play a role so if you bring those all together you've got um someone on a carnivore diet just has to push that protein lever and get their protein higher and higher and higher their protein percentage higher and higher and higher but people on an omnivorous diet have more levers that they can pull they can go "Okay my body needs calcium let's get some low-fat dairy it needs potassium let's get some some green stuff in my diet." So did you
• 37:00 - 37:30 want to natter about your thoughts on on the the society yeah I I just think that the debate these days is really over macros um just the different energy macros um and I think one thing that's just really not being discussed anywhere except by you and optimizing nutrition is the the micronutrients so um that that wheel uh chart that you just showed just it shows how important um micronutrients are for society so if
• 37:30 - 38:00 you're just relying on um to Chris's point he was um saying like everyone just says protein the fire but everybody's different everyone has different needs and that's true if you're um if you're not getting the micronutrients that you need so you may have different cravings for different foods based on your micronutrients being low in one area or some something else so I think it's good to get an understanding of of where your gaps may be to help with your diet yeah and that's what we do in the macros and the micros classes so what are you eating
• 38:00 - 38:30 now okay getting heaps of protein you don't need more protein but if you can increase the foods that contain the calcium and potassium and these other nutrients maybe vitamin C from fruit might help you can get satiety per calorie easier without swinging to outrageous extremes of low fat or low carb or low uh really high protein percentage that are really hard to sustain because you're just eating this crazy unnatural diet and I suppose
• 38:30 - 39:00 as a type one yeah you you're eating a lot of meat really low-fat meat which is great but for the rest of people who don't need to stress about getting a an amazing A1C and blood sugar stability then uh they they've got other levers that they can pull and still have a a diet that looks normal and vibrant which I think is really cool yep yep i think uh personally speaking I'm not speaking for you but I think uh omnivorism is probably um optimal for for people but
• 39:00 - 39:30 that's just my opinion yeah it just gives a broader pallet of foods to pick you can go let's get the best of this food group and the best of this food group and I'm getting heaps of that but I need more of that and it just gives us a more powerful um uh algorithm that we can choose from rather than just dogmatically going to low fat or low carb or high protein or just thinking in terms of macros once you rip the band-aid off and look at micros you get a much more powerful satiety algorithm which my data
• 39:30 - 40:00 demonstrates and I've exactly run the numbers on the harver as well and uh yeah I can verify that um so what's it feel like eating 450 grams of 415 grams of protein at 55% like do you uh it's filling very filling bit bit expensive it's expensive yeah but it's worth it absolutely yeah do you ever have any side effects other than getting lean
• 40:00 - 40:30 shredded and an A1C of 4.5 um no uh I I love you know it's funny i I really didn't have a a super big urge to eat protein until I really started weight training like really heavy [Music] um there was like a switch that went off in my body my my body was just like you just need more protein protein protein um and that's about the time when I started going carnivore and carnivore really made me feel amazing um at the
• 40:30 - 41:00 time so I think that has something to do with it um I also have heard that uh people that exercise more they maybe don't need as much protein they can get away with a little bit less uh just because they're they're burning so much energy uh they can get away with a lower protein percentage but and then people who are more um are not exercising as much they probably need a little bit higher protein percentage but um I always look
• 41:00 - 41:30 to uh these days I'm also looking to how um bodybuilders and physique athletes how how they eat and I think that's really interesting um to see how they do it because they eat you know real low fat but they also eat really high carb like you'll see these mass monsters they'll eat like a thousand carbs a day like they'll be absolutely shredded of course they're on like all like all kinds of they're they're injecting insulin to force that into their muscles and a bunch of other not for normies but uh Right but from a from a nutrition
• 41:30 - 42:00 perspective I I just thought that was fascinating like I w I watched a documentary on like Jay Cutler and Ronnie Coleman and they're just like slamming like um oatmeal and rice and just tons of it it's right it's um you wouldn't think that but yeah yeah and they're just lifting so heavy that they need all that glucose to fuel that that activity um right i was going to say yeah I I suppose you know people say "I can't eat that much protein." You know I don't have an appetite for protein it's
• 42:00 - 42:30 like go lift something heavy your body will scream at you and say "Give me protein so I can recover." You'll then want to crave the protein so it's amazing how our bodies optimize the protein we need for the activity we're doing and the muscle mass we have so if you increase your activity you'll increase your muscle mass and increase your protein requirement it's just a upward virtuous cycle that as you eat more protein you do something to stress your muscles whatever that is and uh as
• 42:30 - 43:00 life is good so um I think you're pretty proud of um these sort of charts and your yes your A1C and uh you know you're in an optimal range that's statistically improbable um what does that feel like and why does that matter for you as a as a type one well tell us about how life is different the way you think the way you feel your depression your mood your energy levels so I I publish my A1C on um on X every month on the first of every month i test my my A1C uh and
• 43:00 - 43:30 that's for a couple different reasons number one is I want to show other type ones out there that are really floundering and struggling that it can be done um if you follow you know the Bernstein model low carb high protein and you're really on top of your insulin regimen um just because you know the standard A1C for type ones is atrocious it's like 8 and a half% 9% something like that um and all the research shows that the moment that we leave normal blood sugars um your risk for all the
• 43:30 - 44:00 apathies and long-term complications goes off the chart um years ago I had an A1C or I was maintaining an A1C in like the mid60s six percents yep and I actually got diagnosed with neuropathy in my feet which I have since reversed but I I was the most surprised person when I was told that because I I was like but I've been maintaining my A1C at at the target level that my endo and the ADA sets for me um so I another one of the things that I I really want to get
• 44:00 - 44:30 out there is that just because you have an A1C of you know in the mid5s or low sixes that doesn't mean that you're you're out of the water yet you know you need to really strive to bring your A1C down with as minimal lows as possible um the other blood sugar roller coaster with less carbs helps you get stable blood sugar so you're not bottoming out so it's not dangerous and the reason that the endos target a higher level is that they want to prevent hypos but if you're not overeating the carbohydrate
• 44:30 - 45:00 then you're not going to be bottoming out and it's much safer actually yes so the goal is is a low A1C and it's also a low standard deviation so you want your your lines to be flat normally you know in people without type one you don't have to worry about having a flat glucose line but type ones are different because if you go up then you're going to take insulin and it's going to go down and then you get into an oscillating pattern and your blood sugars start becoming stoic so um it's really valuable to eat in a way and use
• 45:00 - 45:30 insulin in a way that keeps your blood sugars as flat as possible um so yeah because for type ones it's impossible to match the food with the insulin and there's a but in a non-ype one the pancreas does a really good job of matching the food to the insulin as long as it's not outrageously roller coaster like and and in our challenges we say you know less than 30 milligs per deciliter 1.6 mill is perfectly healthy and part of
• 45:30 - 46:00 appetite signaling you know a rise of glucose and a rise of insulin is actually you know implicit in satiety um so to have you know I don't think normies should be you know people without type 1 diabetes should be trying to achieve flatline blood sugars because it often pushes them to a very low carb very high fat diet yep do you want to unpack that as a type one yeah that's that's where um that's where things kind of got went wrong with the low carb
• 46:00 - 46:30 highfat movement um of course I you know I used to be a member of that myself but um but yeah the non or uh people without type 1 diabetes they have a firstphase insulin response so the insulin that gets triggered and released in uh response to the food they eat is much much faster than the insulin that happens in my body so I have to pre-plan my insulin before I start eating uh and try to time it for when the food's going to hit my system and of course digesting is digestion is
• 46:30 - 47:00 unpredictable um there's like 42 other factors that affect how my blood sugar is going to be did I exercise that day did I get good night's sleep am I sick um am I stressed out um there's all kinds of things that will affect your blood sugar so with all these variables it's it's extremely extremely difficult to get flatline and you know when you start getting when you start oscillating like that it can go out of control for for a day or even days or weeks or something like that and there's people living every day with type one that are
• 47:00 - 47:30 living in that state of up and down up and down all the time it feels awful it's a whole life it is and before I I got healthy I was having um seizure hypoglycemic episodes at least like once every one or two months um it was absolutely you know it was terrifying my my family i was taking um you know I'd eat these huge meals and I'd bololis like 50 to 100 units of insulin and these days I take maybe like five units
• 47:30 - 48:00 of insulin for a meal um and usually it it was usually at night um it terrified my family i had paramedics over all the time and it was just not a good look and I and that was one of the other reasons why I decided I wanted to get healthy i ended up googling low carb because I heard low carb was good and I I found low carb and type 1 diabetes and I found Ry Dykeman's video on um the diet doctor website and I heard him talk and that just like sparked that inspired me so deeply and that's kind of that's really
• 48:00 - 48:30 what kind of set me off with with this journey so yeah the Dykeman's bless them they're amazing it changed our life so much um so in terms of the A1C testing you do that regularly do you want to just had a few questions about the tester and would you recommend it for other people without type 1 diabetes to worry about that um with if if you don't have type 1 diabetes I I really don't think it's it's necessary um I think it would be good to I think it's good to uh get
• 48:30 - 49:00 your A1C measured that your doctor appointments like once a year or something like that usually type ones get their A1C's tested quarterly um at their endo appointment but I'm kind of an overachiever and that's why I test monthly and I like winning so it's kind of a positive reinforcement for me to be honest uh so it helps keep me motivated and if it helps other people see that it can be done then I'm all for it but if you don't have type one I I
• 49:00 - 49:30 mean if you it's it's like 15 bucks a test it's really not that expensive if you want to test your A1C why not i think more data is good but I I don't think it's necessary yeah well there's a balance between too much data and being o overwhelmed with too much our brains can only deal with so much if we focus on the most important things which is for us is you know satiety waist to height how strong you are and your premale glucose that's enough to blow
• 49:30 - 50:00 most people's brains and that's why we stretch everything else our programs over months so y um there was a question from Judy about um late autoimmune onset diabetes just want to explain in your view the difference between like type one which is often you know in teenage years versus Lada versus type two yep so so you can be diagnosed with um insulin dependent diabetes at any point in your
• 50:00 - 50:30 life and I'm not an expert on Lada but u as I understand it oftentimes it starts out in adults over 30 years old and it will start off as um just elevated a uh blood sugars and it's often misdiagnosed as type two diabetes uh and then it turns into full-blown type 1 diabetes and people are taking metformin to try to get you know a blood sugar of 400 down and unfortunately there they don't do a lot of they just assume it's type two um so if you're la um I'm not an
• 50:30 - 51:00 expert on that and I don't know too much about that but I I understand that you will need insulin to uh bring your blood sugars down yeah sort of an autoimmune related thing that attacks the pancreas later on in life and if you do have that then getting basil insulin early to let your pancreas have a a rest so it's not working as hard and Dr bernstein talks about um the body sees an overactive pancreas that's trying to bring down blood sugars all the time pumping out a
• 51:00 - 51:30 whole lot of insulin as something in distress and attacks that more so um I mean for most people it's like type two is weight related so getting your body fat down your body m your muscle mass and strength up is the number one thing but if that doesn't help bring it down and testing your ceptide and those sorts of things and then getting on some long acting insulin will slow that progress um did we want to quickly jump on to to
• 51:30 - 52:00 weight training and like Miley had a question about amazing progress congratulations on all your hard work and managing type one um do you also focus on nutrient density and satiety which you've talked about and like what's what's your weight training routine and where do you how do you progress and what are your goals going forward with with your training sure so um it's I during COVID I built a home
• 52:00 - 52:30 gym in my basement so it eliminates any kind of uh barriers or obstacles or excuses that I'll have to um get my workout in after work you know getting a gym membership that takes like 30 you know you have to get ready come home get ready takes 15 minutes to get ready 30 minutes to drive there 30 minutes to come back so that's like a huge time commitment whereas I can just drop in my basement and just do that so and and to be honest you don't need um a home gym to get a workout in you can get a perfectly great um workout in just using
• 52:30 - 53:00 body weight exercises and I know Ted Neon is a big fan of that so really the only thing you need is just something to to hang off that you can do pulls but you can do push-ups and uh pistol squats and that sort of thing but anyway personally my uh current training split I do push pull legs so I will train at extremely high intensity um one weight training session probably takes me about an hour and a half to two hours um so I will do like a pull training session i'll take a day off uh and on my days
• 53:00 - 53:30 off I try to go uh get at least 8,000 to 10,000 steps in and then the day after that then I will do uh legs and then repeat take a day off and just do uh get my steps in and then do like a push exercise um so that way I'm targeting all the muscles in my body um at least once to twice a week um and one thing I've learned with my resistance training is that um you know you don't get stronger in the gym you get stronger
• 53:30 - 54:00 when you rest and recover so you really have to make uh recovery a priority so you have to make sure you get really good sleep after a strenuous workout um after you work out your number one goal is to get food in you get enough protein and just you know sit on your butt and relax and just try to recover so I've had a lot of success i used to do uh even more volume but then I found when I cut the volume back a little bit that's when I had a little bit more success and growing and I gave my body a chance to uh rest and recover so and that's sort
• 54:00 - 54:30 of progressive overload we we always try to push things too hard and break ourselves and then fail and feel like a failure and like just getting a little bit of stress relaxing do Do you want to unpack what progressive overload yeah yeah so every every week I try to do um either more reps or more weight in each of the exercises that I do so I have a whiteboard where I uh write down the number of reps the weight that I use and then my at the very right I put my max
• 54:30 - 55:00 down that I' I've done and then the week after that then I'll try to do either another rep or I'll try to do a little bit more weight um I will try to aim for 8 to 12 reps and if I can do more than 12 reps then I know that's when it's time to increase the weight i'll do like 13 reps then I'll say "Oh it's time to put five more pounds on on the bench or on the squat or something like that." And then you know I might go back to like seven or eight reps but then you know you just build yourself up week over week so the name of the game is you don't want to be stuck doing the same weight in the same exercises uh for the
• 55:00 - 55:30 rest of your life you want to get better and better and better but you don't want to push it too hard because then you break yourself and you get injured and I do a similar thing where I've got a a workout routine that I've been following for basically four years of a spreadsheet that just once I can do a certain amount it calculates by one rep max and ups the weight for the next round for the next cycle and it just you know eventually gets really really heavy and um but you get stronger and you adapt as you go y honestly if someone if
• 55:30 - 56:00 someone is is brand new to all this you don't have to worry about all this nonsense until you're like an intermittent intermediate or advanced lifter the main goal that you should be worried about is just getting in there and just working with high intensity if you work with high intensity um and good form then you're you're going to make uh tremendous gains uh the first three months um there's something called newbie gains so someone that's going from not lifting at all to you know six
• 56:00 - 56:30 months in you will be a different person um if you're working with high intensity they call that newbie gains and during that time that's when you get hooked into weight training because you can see the changes in your body um and people start saying "Hey you know instead of people saying hey you know you're sick are are you okay is everything okay?" People are like "Oh my gosh tell me what you're doing great you look great." You know um so yeah yeah i found that with the Strong Lifts app I just kept on following the progressive overload and I got addicted to lifting stuff and
• 56:30 - 57:00 getting heavier and the weight on the bar going up progressively so it's a lot of fun ren had a question about I've got a friend whose granddaughter age 10 was just diagnosed with type one what advice would you give that I could give to her and to put that in another framework I I I think a lot of my stuff is like what if I could tell my wife's parents when she was diagnosed at 10 um you know everything we know now her life would be
• 57:00 - 57:30 different what What would you give advice to to Ren's friend or or yourself as a 14year-old newly diagnosed or to your parents as a type one i would say the um you need to understand that uh type 1 diabetics are entitled to the same blood sugars as healthy non-type 1 diabetics and we have um the absolute right to live free from diabetic complications amen um right now it's it's a um given
• 57:30 - 58:00 in the medical community that uh type ones will in fact get uh long-term complications and die and they try to they try to keep um our targets high um I would say that you need to demand uh or your family needs to demand from their care teams a way to get normal blood sugars and to live free from diabetic complications there's really few ways to to do that successfully um I've heard of people having success
• 58:00 - 58:30 with something called mastering diabetes where they do it's like a a a raw vegan or vegan type diet uh they don't get the same A1C results as the low carb high protein Bernsteeen um and then the other way which absolutely blows mastering diabetes out of the water in my opinion is uh uh the Bernsteeen method so he's got all kinds of free YouTube videos and he's got a book out there the book is like 500 pages it's really difficult to get through um so I would recommend uh there's a couple playlists on uh YouTube
• 58:30 - 59:00 there's also a great a great uh type 1 diabetes coaching service called Diverge um they're online they use Bernstein principles and they um they're able to get their folks normal A1C's so and I just posted a link to like somebody said I I got angry one time and wrote 2,000 words 3,000 words on what I've learned about type ones so I'll post it in the group as well and um yeah type
• 59:00 - 59:30 ones deserve a healthy life and good blood sugars so um imagine you yourself in in 40 years and you know you're passionate about nutrition you've learned so much you've changed your life what legacy would you like potentially for you to leave what's what's your dream your passion about this not for you but for everybody not just type ones but everybody what would you like to what legacy would you love to leave i I guess that you know you can
• 59:30 - 60:00 do hard things um you can if you put your mind to it you can accomplish anything uh it's just about getting your mind in in the right place you need to become a student of uh what you want to change when I became interested in changing my life I became a student of nutrition and um and exercise and weight training and diabetes management and it's it's it's my life right now um and I think uh you know you shouldn't lose hope no matter
• 60:00 - 60:30 where you are in your health journey uh you can always improve whether you're 10 years old or whether you're 92 years old there's it's never too late to get healthy that's what I'd say great um we've had a million questions in the chat which are great i'll cover some of those in our optimizing nutrition community and cover them next week as well but um this has been awesome you're a real inspiration thank you for being a living example i just love seeing people like Bernstein and uh yourself and
• 60:30 - 61:00 um the the grit community just showing what can be done and once people with type one just I know my wife just saw those flatline blood sugars and said it can be done there's hundreds of people doing it why can't I do it once you believe it you can see it and type ones just set the standard for the rest of us to follow along and and and show us as quantified guinea pigs how we can thrive and dial Bernstein was a
• 61:00 - 61:30 Bernstein was a paradigm shift and he's not really um accepted in in mainstream type one communities which which I think is a shame but um I think I think things will change you know hopefully showing success that is uh people want to be with the winners people want to be healthy and if they see other people doing it then they're going to start asking questions um how it can be done so yeah thanks so much for sharing your story so other people can check it out
• 61:30 - 62:00 right thanks man any other final thoughts before we jump off no um if I I know I see a ton of questions in here i'm not sure if we hit them all but um if anyone wants to reach out to me I'll be uh in the mighty networks feel free to DM me or start a thread i'll be happy to answer you you can also follow me on uh social media um I'm there for you if you if you need anything so yeah you're on Facebook and X very active on on both so yep thank you so much Mike it's been a a
• 62:00 - 62:30 blast um you're a good guy and thank you everybody for tuning in live and um I'll see you next week these are great i'm really loving interacting with the community sorry we didn't get to all the questions but have to keep doing them hey that's great thanks everyone bye i