March 1, 2024 • 55 mins
Embarking on a transformative health journey with me. I draw from my skirmishes with stress-eating to illuminate the path toward conquering type 2 diabetes. I share how embracing mindful eating and fasting becomes a game-changer, offering insights into how these practices can reverse insulin resistance. By adopting the H.E.A.T. acronym—habits, emotions, access, and taste—we peel back the layers of our eating behaviors and discover the power of connecting deeply with our body's hunger cues.
Mindfulness, often sidelined in our fast-paced world, takes center stage in our fight against diabetes. I invite you to explore the art of mindful eating with me, from pausing to appreciate the symphony of flavors in our meals to recognizing the subtle difference between satisfaction and fullness. It's not just about what we eat but how we eat, as we celebrate community triumphs like Jennifer's 88-pound weight loss and the collective strides we've made in mastering fasting. Our gathering is not just a place for stories but a sanctuary for encouragement, education, and empowerment.
As the host of this health odyssey, I'm thrilled to share the progress of our community members who, like Jennifer, have transformed their relationship with food and fasting. Get ready to mark your calendars for a mid-March Zoom session where we'll continue to bolster one another on this journey. Together, we are reshaping our lives, conquering health challenges, and opening doors to a future brimming with potential. Join me, and let's stride confidently into this promising new year with the wisdom and camaraderie that make our community thrive.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dwain Woode (00:00):
We are focusing on adults with type two diabetes.
That's what we do here, andwe're working on reversing
diabetes.
And today we have an amazingshow, an amazing conversation
that comes on the heels of allthat we've been talking about,
right, we've been talking aboutwhat do we need to do to put
(00:21):
diabetes and remission, andtoday we're talking about a very
important, a very significanttopic that enhances diabetes
management and that is mindfuleating.
That's where we're going to be,you know.
Can I tell you that I was fedup?
Can I tell you that I was tired?
I did not know what to do.
(00:43):
As I got into those last years,I found myself frustrated
because of the change that hadhappened in my life.
So, if you don't know the story, I had moved from doing
computer science and decided Iwas going back to medical school
, and so I had to go back and Ihad to take all of those classes
(01:05):
, you know, the organicchemistry and the biochemistry
and all the stuff that I didn'tdo in college because I had been
a math and computer sciencemajor.
And I'll tell you it was toughand as I made it through medical
school and got into residencyand would have to, for four
years, show up at the hospitaland put the things that were
(01:31):
going on in my life aside sothat I can be present for
patients, so I can be presentfor learning, so I can be
present for all the things thatneeded to be done in residency.
And then finally y'all,fellowship, fellowship, two
years of fellowship and learning, all the while to take care of
people who had diabetes, peoplewho have thyroid disease, people
(01:55):
who were struggling with othermetabolic disorders, and all the
time during the process ofgoing through medical school and
going through residency andgoing through fellowship.
Guess how I dealt with thestress?
That's right, I ate.
And when I finished fellowship,I remember one of the faculty
members saying to me Dwayne,we're concerned about you.
(02:18):
At that time, y'all I was about280 pounds.
I had not learned what it meantto take the time to deal with
those things in my lifeeffectively.
I had made it through medicalschool, I had gotten into
residency, I had become chiefresident of my program, I had
(02:40):
finished the program and now Iwas doing a fellowship and I was
leaving fellowship and was nowopening up a practice.
I had made it, but I had notlearned some of those skills
that I needed to learn toeffectively manage my diabetes,
to effectively manage my health.
Tonight, we're going to embarkon a process that will help.
(03:03):
It's called mindful eating.
If you're new to me, I'm DrDwayne Wood.
That's Wood with an E the Estands for endocrinology.
Here on the channel, I educate,I empower and I encourage you to
take charge of your health,your life, avoid complications
and go to the next level.
We're creating the life we'vealways wanted and in this year
2024, our new theme is New Year,new Year.
(03:27):
The last couple of weeks havebeen talking about our plan so
(03:51):
very.
The first thing that we did waswe decided that we wanted to
evaluate why we want to behealthy, why do we want to
reverse diabetes?
You know that's our first showwe introduced we introduced our
fasting as one of the keys towhat we're going to be doing,
one of the biggest tools that weare using, and that is the
(04:12):
fasting, and I have had a lot ofyou who sent me messages, sent
me questions about fasting.
In fact, one of our one of theone of our viewers sent me a
message just yesterday, saidthat she had completed her
24-hour fast and her bloodsugars have not been above 120
off of her medication, yeah, soshe wanted to know hey, when do
(04:34):
I restart the medication?
Right?
So that's the question thatwe'll answer.
Then we talked about the heat,right?
The reasons that people go tofood, that is, habits, emotions,
access and taste.
We talked about the effect ofhormones on our bodies.
(04:55):
We talked about medicationsthat we need to try to get off
of and medications that we justtry to get on that can help us
bridge the gap.
So that's where we've beengoing, and, as we move through
this process, there is somethingthat is so important that we
need to begin learning how to do, and we need to begin learning
(05:15):
how to manage, how to listen toour bodies.
Fasting is not just about, hey,let's fast, so we get those that
instantly level down.
It is a big way to do that.
It is a major way to do it.
In fact, it's probably thebiggest way to do it.
But during the process offasting, there are some things
(05:36):
that we need to be learning.
Mindfulness is going to assistus, and not just during fasting,
but also as we are eating.
So what is mindfulness?
Mindfulness is a transformativeapproach.
It's an ancient practice thatemphasizes the importance of
(05:56):
being intensely aware of whatwe're sensing and feeling in the
moment, without interpretationor judgment.
It's something that's old andin fact, when you, if you well,
let me say it this way Let mesay it this way If you watch
(06:17):
those old time karate movies andI'm a big old time karate movie
you know, buff, when I was akid we watched movies like the
Five Deadly Venom.
That, by the way, is my favoritekarate movie, the Five Deadly
Venom.
If you've not watched it, youknow I have no affiliations with
(06:38):
the movie, but that was a bigone.
Okay, but karate movies andkarate movies, a lot of times
you'll see, you know they'll goup to a monastery and you'll see
some monks or you'll see, youremember, david Carradine,
carradine, carradine, howeveryou pronounce it.
Yes, I'm that old Right, andone of the things that I used to
(06:59):
love watching those movies isthat they would meditate and I
thought they were actually justmeditating, right to quiet
themselves.
But if you go back and you watchthose movies and you read
anything about how, in themonasteries, the monks work,
what they're really doing isthey were in the process of
(07:22):
being in tune with their bodies.
They were learning what thebody was saying and often and
often, they were so in tune withwhat was going on in their body
they could do those amazingfeats that you saw in the movies
.
Now, in the movies, you know,they kind of overemphasize some
(07:45):
of those feats.
Now there are.
There are real life, real livepeople who practice karate and
nijitsu and all of those artsthat are able to do things in
their body that the rest of uswould think, oh my god, all
right, that's supernatural.
But the reason they were ableto do that is not that it's
(08:07):
supernatural, but they were soin tune with their body.
So we talk about mindfulness.
Mindfulness is that art ofsensing and feeling what you are
going through, what the body issaying in the moment, without
interpretation or judgment.
Now, that last part, rightthere, interpretation of
(08:27):
judgment or judgment is veryimportant and and you know, I,
you know I've said so many timeson this show that we got to
come back and do a show on aparticular thing.
One of the things that we'vegot to begin learning and
working with in a show on isthis thing that's up here,
(08:48):
because everything that we see,everything that we do,
everything that we think, is aninterpretation of what the mind
gives us At any one time.
There are thousands of signalsthat are coming at us and our
brains can't process all of that, and so it really basically
(09:10):
takes those signals and itfilters them, summarizes them
and it gives us what we thenthink is our reality.
And the reality that we have,the reality that we come up with
after we get all those signals,is based on the, the, the
upbringing that we've had, ourpast experiences, our memories,
(09:32):
our emotions.
Those are the things thatchange and alter the perception
of what we see.
Okay, Let me give you anexample.
I was recently in a conversation.
I came into a conversation and,as the person was talking to me
, right, I started getting upsetand I was sitting there and you
(09:55):
know, have you ever had those?
This situation where you're,you're, you're kind of talking
in your head?
It's almost like somebody'stalking, and I was talking in my
head and in my head I'm sayingto myself okay, you're getting
upset, you're getting irritated,you've got a choice Now.
The person didn't change whatthey were saying, they didn't
change how they were saying it,in fact, they were very loud and
(10:18):
in that moment I had to make adecision, and the decision I
made was okay, let me just backdown, back off I shouldn't make
back down because I wasn'tsaying anything at the time and
let me just listen and as Ilistened and as I allowed the
person to speak, my anger and myirritation began decreasing and
(10:40):
we finished the conversation,actually had a pretty pleasant
conversation, and we ended andcame to an agreement.
And then I went over to talk tomy wife and I said to her I
said, hey, let me tell you thisstory Now.
I want you to notice thatnothing changed in what the
other person was saying or doing.
What changed was this, and soour interpretation, or our
(11:04):
reality I guess I should saythat way Our reality is based on
our interpretation of aparticular thing.
So when we're looking at ourbodies, when we're feeling
what's going on in our bodies,we want to feel it without
interpreting it.
As we talked several weeks agoabout heat, h, e, a, t remember,
that's our acronyms for thosethings, those triggers that make
(11:26):
us eat, our habits, ouremotions, our access and our
taste, those emotions that arethere, they are the things that
push us.
Based on, let's just say theyare, all of those things are
things that push us in adirection based on our
interpretation and our judgment.
So, when we're talking aboutmindful, being mindful, we are
(11:48):
trying to interpret what's goingon in our body or not interpret
.
We're trying to sense what'sgoing on in our body and we're
trying to listen to what thebody is saying to us.
Okay, so that's mindfulness,mindfulness.
Well, the question is, whateffect does modern life have on
us?
All, right, so we have theseexternal and internal factors
(12:11):
that influence blood sugars.
We talked about that, right,those hormones that come in.
We don't sleep well, so ourblood sugars go up.
We get upset, blood sugars goup, we're happy, we're sad,
right?
All those things that push usin a direction.
And our modern life ischaracterized by constant
busyness and, of course, thesedigital distraction.
(12:31):
As a result, we becomedisconnected and we eat.
We develop these habits wherewe're sitting eating and we're
on the phone, we're sittingeating, we're watching TV, we're
sitting eating and we're doingsomething else, right, and this
disconnection caused uncheckedstress and it neglects our
physical cues.
So so, even though we're eatingor even though we're doing
(12:54):
other things, as it relates tofood and blood sugars, we're not
aware of what the body issaying to us, and this can
exacerbate our diabeticconditions.
So, during the process offasting, for example, our goal
is not just to stay away fromthe food.
Our goal is during the processof fasting.
We're now listening, we'rebeing mindful and we're seeing
(13:15):
what is the body saying to me.
I told you the story of severalweeks ago when I was, when I was
fasting, I was getting ready tobreak my fast, if you guys
remember that.
And when I was getting ready tobreak the fast, I was actually
thinking about the food I hadn'teaten for the last three days.
I wasn't hungry, but I wasthinking, man, when I get home,
(13:38):
this is what I'm gonna do.
I'm gonna write the latest foodout because I had collected it.
Y'all See, that's the bad thingI had collected.
I shouldn't say bad thing.
That's the thing I hadcollected it in anticipation of
when I broke the fast.
So I was gonna go back and eatthat.
Think about this the process ofgoing through the fast was with
the intention that I wasdecreasing some of the calories
(13:59):
I was putting in because Iwanted to decrease our in my
insulin.
But yet in the process of goingthrough the fast, I was
planning to recoup, if you willright.
I was planning to get all thatstuff back and go ahead and eat
it.
So it's amazing.
But listening to your body,listening to what the body is
saying you during the fast, issomething that we are going to
(14:23):
be talking about, and it's oneof the things that we have to
learn.
I was telling somebody in theoffice today that we can get
better blood sugars, we can loseweight, we can improve our
health, we can reverse insulinresistance, we can decrease our
chances of coronary arterydisease and all those things,
(14:43):
but what happens is we neverlearn during the process of
getting better.
We don't learn what are thethings we have to do to maintain
where we are, and so thismindfulness, mindful eating, is
one of those things.
So, as you're fasting, asyou're going through the fast,
what you should be doing islearning.
(15:04):
What is my body telling me?
What is the thing that'sactually pulling me to eat?
Because I know I'm not hungry.
I know I have enough energystored up in the fat cells that
I have that can sustain me.
So why am I being pulled to eatthat particular food?
Am I tired?
Am I frustrated?
Am I happy?
Did something wonderful justhappen and I feel it.
(15:26):
Well, I'm going to celebrate,right, because we do that.
Ah, you know, I fasted 24 hours.
Okay, I'm going to celebratewith some ice cream.
I achieved that weight loss.
I'm going to celebrate.
Okay, what is it that my bodyis telling?
What is it that your body istelling you that you need to
(15:47):
listen to?
Right?
So, the effect of modern life.
And then what about diabetes?
So, for people navigating thecomplexity of diabetes
management, mindfulnesstranscends mere stress reduction
.
Now, mindfulness is a greatstress reducer, right?
The things we talked about lastweek, all of those can be
(16:09):
improved if we are mindful, ifwe're listening, if we and we'll
talk here in a few minutesabout some of the things you can
do.
But beyond that, for the personwho is managing diabetes, it is
a bridge right to cultivateprofound intuitive connections
with your physical self and thedecisions that sculpt your life
(16:31):
daily.
There are decisions that wemake that are not mindful, like
we haven't considered it, wehaven't thought about it, we
don't know how we feel about it,or or here's a, here's a big
one.
We do know how we feel about itand we subjugate it, we press
it down, we don't allow thatfeeling to come up because, oh,
that's a bad fee.
(16:51):
I shouldn't be thinking thatway Now your, your brain, your
body will take in a signal, takein a cue, take in something
that's happening and it willinterpret it based on how you
are, all the things we talkedabout, how you were raised, your
memories and so forth, the, the, the feeling that you get, the
(17:14):
emotion that you get.
Nobody can tell you how to feel.
The question is, what do you dowith it?
And often we don't allowourselves to feel it enough to
then begin doing something withit because, oh, that's bad, so
I'm just gonna push it back.
Now, you know what happens.
You may push it back there, youmay put it in the back burner,
you may put it in the back ofyour mind, but it's still there
(17:35):
and at some point it's comingback out.
So this mindfulness is thatconnection.
It bridges the gap betweenwhere you are and where we want
to be, Because there are allthese decisions that we make
every day that are going toaffect how we manage our blood
sugars.
And if we're putting diabetesin remission, if we're reversing
diabetes, we have to learn thethings that we need to be able
(17:59):
to do this forever and ever andever right, for the rest of our
lives.
That's where we're heading.
That's what we're doing.
So, once again, it is a bridgefor what what we're doing?
So, when we talk aboutmindfulness, so adopting this
mindfulness paradigm, peopleright, people with diabetes,
(18:21):
people who are have metabolicsyndrome, right, they are we
encourage them to inhabit theirbodies fully, to recognize and
honor the signals, recognize andhonor the feelings, the
emotions, the states that youfind themselves in, or you find
yourselves in the subtle effectsof food.
(18:43):
Man, I'm going to tell yousomething.
So there's this person whoworks in my office I hope she's
watching right now, okay, and weare candy hollocks together.
We're candy hollocks and justthe other day she was in the
office and she was eating somegummy bears and I, y'all, I
(19:08):
smelled.
I just smelled the gummy bear,I smelled the flavor as she was
walking by and my memory, justit just flooded back.
So there are all these littlenuances that go on every day A
smell, a taste, a touch, right,some fleeting memory.
There are all these things thathappen that we don't pay
(19:29):
attention to.
It's almost like it's almostlike living in the city and you
don't see the stars.
And you don't see the starsbecause it's so bright, but if
there's a power outage, all of asudden, the stars are there and
you're like man, when did thosestars show up?
Well, they didn't just show up.
They've been there.
You just have not seen themright, because other things have
(19:53):
been obscuring them.
The other things were callingmore to you.
And the same thing here,because there are so many things
that are going on, often wedon't see, we don't feel, we're
not able to sense because thereare so many things in our lives
that are pulling at us.
And so during the process offasting, during the process of
(20:15):
mindful eating, we get to takecare of that, we get to look at
it.
Studies have shown that there ispotential I shouldn't say
potential.
There is benefit to mindfulness, the things that aggregate or
aggravate our blood sugars.
But when we are mindful, whenwe are centered, then this is
(20:40):
more conducive for better health.
If you've not done so, by theway, we did a series that was
called Living from the Center,the Art of Living from the
Center, the Art of beingBalanced.
So this is not just hocus pocus.
Mindfulness practices encourageslowing down, a deliberate pause
, if you will.
(21:00):
That allows individuals to makemore conscious choices about
nutrition, physical activity,medication, adherence.
When we're mindful, we're ableto do that.
This heightens your awareness.
When you are mindful, it allowsyou to feel, to know, to
understand better what's goingon in your body and that, in
(21:24):
turn, helps you deal with H E, a, t, habits, emotions, access
and taste, so that you can makechoices, quality choices, to
help with what you need to do inorder to be healthy.
So let's talk about a couple ofthings.
Let's talk about sometechniques that you can use, and
(21:47):
so there are three that I wantto talk about, techniques that
we can use to improve health.
So mindful breathing, bodyscans and then mindful eating,
and, of course, mindful eatingis what we're talking about here
today.
So mindful breathing, bodyscans and mindful eating.
So mindful breathing involvesfocusing your attention on the
(22:10):
natural rhythm of your breath.
There is a natural in and outthat happens right.
You observe each inhalation andexhalation, you anchor yourself
in the present moment, and thiseffectively reduces stress and
anxiety.
If you're paying attention toyour breathing, then your brain
(22:30):
begins paying attention to that.
So things that are stressfularound you they don't go away,
but your body beginsinterpreting those in a
different way because now it'sconcentrating on something else.
It reduces stress and anxiety.
Mindful breathing acts as abridge to tranquility.
It slows down the whirlwind ofthoughts and emotions that lead
(22:54):
to stress induced glucosefluctuations, because remember
we said that stress is thebody's way of saying hey, you
got to get ready to deal withsomething.
That's dangerous.
The way it does that, it floodsyou full of hormones.
Those hormones go and they findenergy, and energy in the body
is called sugar.
So by paying attention tobreathing, we divert the body's
(23:17):
attention from the stressfulevent, from forming those
stressful times, from trying toget more energy to deal with
that stressful event.
It begins slowing that down andso blood sugars get better.
Even a few moments of mindfulbreathing can serve as a
(23:40):
powerful tool to reset andrefocus.
In the office I actuallysometimes will have people do
that, sometimes will have peopledo that.
I'll say to them close youreyes and I want you to think and
do this with me right now.
If you're watching, if you'reon the replay, go ahead and do
this.
I want you to close your eyesand I'd like you to think about
(24:03):
a memory, a place where you'vebeen that was pleasant, a
vacation, a time when you werewith your family, a time when
you were happy, when you werejoyous, when you weren't in pain
but you were just enjoyingyourself.
I want you to feel it If youwere at the beach.
(24:24):
I want you to feel the breezeas it goes over your skin.
If you're in your car, I wantyou to feel the wind as it blows
through your hair or overacross your face.
If you're sitting in a homearound a table, I want you to
imagine the faces of the peoplethat are there.
Then now I want you to listen.
(24:47):
I want you to take a big, deepbreath in and breathe out, in
and out.
I want you to pay attention asto how long it takes you to take
that breath in and how long ittakes you to breathe it out.
(25:08):
Breathe in and breathe out.
I don't want you to count it,but I just want you to feel it
as the air goes through yourlips and out, as it comes
through your nose, through yourmouth, in and out.
(25:37):
Now we're going to pause rightthere.
If you take that process thatwe just did, and you do that for
a couple of moments now you maybe sitting there.
You're like, well, that doesn'twork, that didn't work for me.
If you take that process andyou practice it, you will be
surprised at how just those fewmoments that we just did can
enhance and improve your stresslevel.
(26:00):
It can enhance your ability todeal with the stress, and every
little bit that we do y'allhelps to decrease the stress and
decrease sugar.
Remember, our process ofdecreasing sugar is not just we
want to deal with the sugar,because the reason we're doing
(26:22):
that is the less glucose we havein our body, the less insulin
we're having, because the bodydoesn't need that much insulin
anymore and the insulin is theissue.
That's what we're trying todecrease Now.
I heard some popping going on,so I think some folks have
joined us or people are doingsome comments.
We're going to pause there fora minute.
We'll come back.
We'll talk about the rest.
Let's see who we have.
(26:43):
Jennifer says I made a rule formyself of not eating in the car.
Stop those drive-through issues.
I love it.
Jennifer says I'm from Nebraska.
Where's everyone else from?
I love it.
Jennifer's asking hey, where iseverybody from?
I am, as you know, jennifer.
(27:03):
I'm in Huntsville.
Jeff says my insurance offersan app Headspace which has a
breathing and body scan Great tolower blood pressure.
I love it, yeah, yeah.
Jennifer said breathing isn'tanything focused on really
(27:23):
relaxing, jennifer.
Yeah, it's amazing.
It's amazing.
Okay, so breathing, breathingin, breathing out.
Teresa says she's from Georgia.
Hey, teresa, yeah, we used tolive in Georgia at one time.
Jeff says he's in the.
Oh, jeff is in Nebraska,lincoln, nebraska.
Glad that you.
Yeah, jennifer, thank you forasking everybody where they're
(27:45):
from.
I love that.
I love that.
Okay, all right.
So breathing breathing, one ofthose things that we don't often
think about.
Okay, so breathing, very, veryimportant.
Well, so continuing, right.
So let's take a look at whatthis next thing is that we want
to look at.
So breathing, right.
(28:06):
So mindful breathing.
The next is body scans, bodyscans.
So, body scans encourages asequential awareness of the body
.
So we just talked aboutbreathing.
So one right.
The very first thing we want todo is okay, we're going to
breathe, we're going to payattention to our breath, because
(28:26):
when we're paying attention toour breath, our body doesn't
focus on all the other thingsthat are going on.
Pay attention to our breath.
This is a sequential monitoringof what's going on in the body,
starting from the toes andmoving gradually to the top of
(28:47):
the head.
Okay, when, several years ago,I was with my counselor and he
would ask.
He would say something, or hewould have me tell him a story,
or he would have me relay someevent that had happened, or he'd
(29:07):
ask me or put a situation andthen he would say to me where do
you feel that Like?
What part of your body doesthat come in?
Where does it sit?
So, when you're tired, I'masking you guys right now, when
you're tired, when you'reanxious, what part of your body
does that sit in?
Is your head hot?
(29:28):
Is your ears hot?
Are your ears hot?
Do they feel like they'reringing?
Is your heart moving fast?
Is it fluttering?
Have you ever noticed thatsometimes, when you get anxious,
when you finally start to tryto calm down, you realize that
you're breathing fast, yeah,yeah.
So body scan says hey, I'm goingto become aware now of every
(29:52):
part of my body.
What is going on in thedifferent parts of my body?
I'm going to start from my toes.
What are my toes feeling?
How about the rest of my?
The bottoms of my feet, the topof my feet, my ankles, my shin,
my thighs, my knees right?
Where are my hips feeling?
What's going on in my stomachRight?
(30:14):
And we kind of work our way upthroughout the body.
Now, the process of doing thishelps you now to be able if
you're consistent with it onceagain, we're going to give you a
challenge here in a littlewhile.
If you're consistent with this,y'all right.
You begin now learning whatdifferent parts of your body
(30:34):
feels like, or what it feelslike when certain things happen.
Are you feeling tense, right?
What are the sensations?
Is it warm?
Is it cold?
Do you feel some tension?
Is it relaxing?
Right?
And we're not trying to changeit at this point.
All we're trying to do istrying to become aware of what
(30:57):
the body's telling us.
So body scans enhances ourawareness.
It reveals how stress andemotions manifest in our bodies
physically, because right now,for most of us, we think it's
all up in our head and in ourheart, right, that's it.
Oh yeah, Stress can causeheadaches, stress can cause
(31:17):
nosebleeds, stress can causepain.
Stress can cause sleeplessness.
Stress can definitely causehigh blood sugars, right?
So regularly practicing thisleads to a greater awareness of
what the body's needs are andhow the body responds to various
(31:38):
things.
Yep, yep, yep, right.
Mindful breathing, body scansand then, of course, what we're
talking about tonight, and thatis mindful eating, mindful
eating.
So mindful eating transformsyour meals into an exercise of
(31:58):
mindfulness by fully engagingwith the act of eating.
I want you to say that again.
Right, it transforms thatexperience into an exercise of
mindfulness and it helps you tofully engage when you're eating.
Most of us, like Jennifer wassaying, right, she doesn't eat
(32:19):
in the car anymore, but a lot oftimes we eat in the car.
We go to the drive-through, weget the food and we start eating
and we're not aware actuallysometimes of how much we eat
because we're eating doingsomething else.
So, in the mindful eating, wewant to notice the food colors,
the smells, the textures, theflavors.
Right, we want to chew, slowly,settle down, let it settle, put
(32:43):
your utensils down and enjoythe experience.
It enhances the diningexperience and it forces a
deeper connection with your body, because if you're just rushing
through, you don't know whatthat stuff feels like.
Right, it hits your lips andthen it's gone.
What does it feel like when youswallow it?
What is the sensation?
What is the thing that you like?
(33:05):
Now, I don't have a bottle ofDiet Coke because I drink.
No, hey, hands up.
And when I think about soda,right, or pop, wherever you come
from, when I drink it, it'sthat burn that you get in the
(33:28):
back of your throat and I didn'trealize that until I started
paying attention.
I'm like, what is it reallyabout?
This thing that has taken me bystorm.
And at the time it wasn't theDiet Coke, by the way, it was
like for real, for real drink.
But is that burn that I got?
And I would not have known thathad I not taken the time to be
(33:49):
mindful and listen and feel whenI drink juice.
I drink juice I think I've toldthe story here before and then
it hits the back of my throatand I could feel and I like,
like nectars and punch right, soI don't like I'll drink it, but
(34:10):
I don't like thin.
You know how they like wateryjuice.
I like kind of something with alittle bit more body, but that
feel of it kind of going to theback of my throat, the sweetness
that goes with it, sometimes alittle bit of sour, right, but I
like really, really sweet stuffand just the act of that going
down right and just feeling andtasting and the sweetness and
(34:31):
across the tongue and all ofthat, that entire experience I
had to learn when I drank stuff.
That's what I was looking for,that's the feeling, that's the
taste, that's what I was lookingfor, that's what I wanted.
And then the question is why.
That's a whole otherconversation, right, but being
mindful allows us to find thesethings out about ourselves.
(34:55):
In this case, we're talkingabout mindfully eating, but it
allows us to find out why it isthat certain things, certain
foods, do these different thingsto us.
How does our body respond to it?
And mindful eating can, ofcourse, prevent overeating.
It promotes better blood sugarcontrol, right, by encouraging
(35:18):
smaller, more intentionalportions.
Now, you're going to always goback and get more, but when
you're mindfully eating, you'relike, okay, let me get this.
Well, let me anticipate, or notanticipate, but let me sense
what's going on in my body, letme feel it.
And you enjoy the experience ofthat food much more, and the
likelihood of eating morecomfort food goes down, because
(35:40):
the food that you ate wassatisfying, because you enjoyed
it.
And so then now, how do wecreate, y'all, a mindful eating
practice?
And here are some things that Iwant to go over.
Mindfully eating practice youwant to pause before we begin to
eat, get the food sit down andpause.
This means, then.
(36:02):
This means, then, that you haveto have your schedule together
so that you're sitting down andyou're not just grabbing stuff
in the car.
You're not just hey, let me eatthis cookie on the way home,
let me eat these things late atnight, but you're sitting down
(36:22):
to have a meal and you're goingto pause.
Hey, I'm about to eat.
I'm going to take a moment inour home.
In our home, we pray before weeat.
Engage your senses as you'reeating.
What does it taste like?
What does it feel like?
Do I like the crunchiness?
Do I like the sweet?
Do I like what is it?
What does it feel like goingdown as I swallow, eat slowly,
(36:50):
right.
Sometimes in modern day, welike two chews, and it's gone.
In the old days, they used totell us to chew a lot.
I don't think I ever did that.
I don't know how many times didthey used to tell us to chew.
By the way, if you guysremember how many times was that
?
Chew it before you swallow.
Then listen to your body.
(37:12):
One of the things that we haveto learn during the process of
fasting, for example, is whatdoes it feel like to be full?
Most of us have no idea whatfull feel like, or satisfied I
shouldn't say full.
What does it feel like to besatisfied?
Because what we do is we eat sofast that it packs the stomach,
and the stomach most of usthink that it has to be tense
(37:36):
before we are full.
I was talking to a lady theother day, and we were talking
about hunger.
The sensation of hunger isactually an interesting thing.
Most of the time, what we feelis not hunger.
People say well, my stomach isgrowling.
Well, your stomach is growlingbecause it's used to having
stuff in it.
When it doesn't have anythingin it, it growls.
That doesn't mean, though, thatyou're hungry.
(37:58):
It just means your stomach isempty.
A lady said to me that, hey, ifI don't eat, I get a headache.
Well, you probably get aheadache because your body is
used to having a certain levelof blood sugar.
It's used to having that highoctane sweets running through
your blood.
When it drops below that, thenthe body responds with a
(38:21):
headache.
That doesn't mean, though, thatyou need the food to avoid the
headache.
That just means that we need toget to the point where our body
is not used to having such highsweets, such high glycemic
foods.
Next, eliminate distractions.
That means turn off the TV,don't have your phone, like at
(38:42):
our house, there's a rule youcan't have your phone at the
table while we're eating.
We go out to a restaurant.
We don't have the phone.
We don't use the phone.
Eliminate distractions.
Don't do puzzles while you'reeating.
Mindfully select your food.
Mindfully select your food.
Look at what those or, asyou're thinking about what we're
going to eat, then you want tomake sure that you're looking at
(39:05):
the things that are going to behealthy for you.
Don't, for instance, goshopping when you're hungry.
Then reflect on the eatingexperience.
Reflect on the eatingexperience.
What was it like?
One great place to do that isif you're coming off of a fast.
If you're coming off of a fast,you've already gone through and
you've thought about all thethings that have been going on
(39:26):
in your body.
You're sensing, you're doingthe body scan.
You can do this when you're noteating as well, because you're
feeling that.
You've done the body scan,you've done the breathing, you
know now how certain parts ofyour body respond to different
signals.
Now you've eaten, you've hadthat experience of eating,
(39:47):
you've done the mindful eating,and then reflect, get your
journal out and write down.
Okay, this is what I felt like.
This is what it felt like tohave something, taste something,
for the first time in 24 hours.
This is what the crunchinesswas like.
This is what my stomach feltlike.
This is what my head felt like.
This is what my body wastelling me.
(40:08):
This is what my brain said as Iwas eating it.
If you look at the fast that Idid on, let's see, wednesday,
friday, when I ended my fast,y'all I was eating some beans.
They were pinto beans, and whenI ate those, you can watch it,
you can see in my eyes and in myvoice.
It was so good.
I had not had pinto beans likethat before.
(40:31):
They were good, y'all they weregood.
So reflect on all of that sothat you know what was going on
during that time.
Love it, love it, love it.
So that is our mindful eating.
Mindful eating, and we'recreating a mindful eating
(40:51):
practice.
Creating a mindful eatingpractice.
We'll come back to this diagramin a few minutes because I have
something I want to say there.
Alright, let's see what else wegot.
So Jeff said Jennifer says Jeff, hey, we're neighbors, that's
right.
You guys are both in Nebraska.
(41:13):
Jeff says my wife's name isJennifer oh, isn't that cool.
Jennifer says great name andJennifer says I need a texture
with a crunch.
Until I've had a crunch, I'llstill want it.
I plan on something with acrunch.
Fresh celery is a constant inthe house.
(41:34):
I love that.
I love that.
So, jennifer, isn't that?
I love that.
You know that.
I love that.
You know that.
You know why.
Why I love that?
You know that?
Because you don't have to keepsearching for that feeling.
You know, okay, until I getthat crunch, this is not going
away.
So you've said, hey, I'm goingto have celery.
Celery gives me the crunch.
I love that.
(41:56):
I love that.
You know that.
For me, sometimes I'll just havecarbonated.
I used to drink like carbonatedwater to get that burn.
But I've resorted to drinkinglike Diet Coke, diet Coke and to
get that burn.
And I know that about myself.
I used to, and in the office,right, everybody knew, hey, with
(42:18):
Dr Wood's stress, get him someorange juice.
Because, once again, remember,orange juice is has that little,
it's, it's thicker than someother things.
And just that feeling, thatflavor.
It wasn't even the flavor, wasthe feeling, the coldness.
Now here's another thing thatI've learned Like if I put take
water and I put it in therefrigerator, in the freezer and
it gets just before you formthose icicles.
(42:40):
And I drink that.
Sometimes I get that samesensation in the back.
So it's actually not even thefizz is just that almost numb,
burning feeling in the back ofmy throat.
Jeff says pork rinds instead ofpotato chips.
For me, I'm pork rinds insteadof potato chips.
I love it, I love it, I love it.
So that is y'all.
That is what we do with mindfuleating.
(43:01):
Now let's hop over and let's doa couple of things really
quickly, so that you can seewhere I am.
Let me do this.
I'm going to show you what mythat's what my dexcom says my
blood sugar is.
And we're going to go aheadbecause I want to see.
I have not checked my ketonessince I well, I checked it the
(43:22):
day after I fasted, but Ihaven't checked it since then.
I want to see what that is.
But right now I'm going tocheck my blood sugar, and today
I brought a different kind ofLancet.
This is one that we use in theoffice, which is pretty cool.
You just screw this part off.
Well, actually, I think I justmessed it up.
Yeah, that's supposed to comeout and see if it works.
Yeah, it does, all right.
(43:44):
And then you get your drop ofblood.
See what that shows.
While that's working, I'm goingto go ahead and open up the keto
strip, and so 100 is what thatsays, and in a minute we'll see
what my Libre says.
That one in there and anotherdrop of blood, all right, what
(44:04):
do you think?
It's going to be like 0.5 orless, 0.7, actually pretty good.
So that shows I'm still intherapeutic ketosis, y'all All
right.
Remember, for ketones there areranges.
So 0.5, so less than 0.5 isnormal.
0.5 to about 1.1.5 istherapeutic and above 1.5 is
(44:28):
what's considered sorry.
0.5 to 1.5 is nutritionalketosis and above that is
therapeutic ketosis.
Let's see what my Libre says.
My Libre says that 79, which iscloser to what the ketomozio
meter says.
(44:50):
Let me hop back over here and Iwant to pull up my ketomozio app
because I always wanted you tosee what that glucose ketone
index is showing.
So let's pop this up, let's dothat one right there and it's
sinking, so it's pulling allthat data in.
And so there we are 100 for theblood sugar, 0.9 for the
(45:14):
ketones and 7.9 is our GKI.
And then here is where ourblood sugars are.
So that's the 100.
And notice, as blood sugars goup, ketones go down.
So that's kind of the patternthat you guys know already.
(45:35):
So when my ketones were highover here, that was because my
blood sugar was low and my bodywas using ketones to run itself.
And as the blood sugars, as Istart eating, the blood sugars
rise and the insulin goes up andso my ketones go away.
(45:56):
But y'all, y'all I'm so happy,I'm so happy that you were able
to come and hang out with metonight.
We continue.
We continue the quest toreverse our diabetes.
Put our diabetes in remission,eliminate some of the medication
that you're on, reverse insulinresistance, deal with our
(46:20):
obesity, decrease our risk forcoronary artery disease, improve
our non-alcoholic fatty liverdisease, polycystic over insulin
syndrome, metabolic syndrome,high blood pressure, high
cholesterol.
All of that improves y'all aswe do what we're doing right
here.
So, as always, our ask, our ask, is this Number one right?
(46:42):
We are ending the month ofNovember, of February, we're
ending the month of February,and the task for this month was
to work your way so you could beable to fast one day a week for
24 hours, one day a week for 24hours.
If you've been able to do that,you can drop that in the
comments, right?
Say yes, right, drop that inthe comments.
(47:04):
If you've been able to do that24 hours, that challenge does
not go away after the month ofFebruary.
Right, that is now a part ofyour routine, right?
So 24 hours once a week is whatwe're planning.
I'm gonna continue doing my 72hours, so we'll start that on
Wednesday of this week and we'llbe doing those check-ins, right
(47:26):
?
So that's number one.
24 hours a day or 24 hourperiod once a week, that's your
challenge.
Number two I want you to show uphere.
You guys know that it is hardwhen you think that you're by
yourself, and there are so manypeople that are out there right
now who are struggling withtheir disease, with their
diabetes, with medication, withcomplications of medications,
(47:48):
and they think they are bythemselves here.
I want you to show up and, asyou comment, as you let us know
what you're doing, what'sworking for you, what's not
working for you.
I wanna hear that and thepeople that are coming on want
to hear that as well.
If you're watching this on thereplay, you can also go ahead
and drop in the comments, whereyou are, what you're working on,
(48:09):
what you're struggling with Allthe things that we've done so
far in the course of this year.
That's our path.
If you're watching this, ifyou've watched that, if you're
catching us for the first time,that's the path.
There's no mystery in whatwe're doing.
Go back and watch those videos.
If you are watching us rightnow, if you're here on the line,
(48:30):
if you're here watching thelive and you're like, well, I'm
not quite sure what this otherthing was, go back and watch
those, because that's theplaybook, y'all.
Jeff, I wanna give a shout outto Jeff and Jeff I think it was
I forgot which show we weredoing.
I think we were doing thefasting and I was saying the
fasting improves blood sugars,decreases insulin, decreases A1C
(48:51):
, and Jeff said hey, is itcheating if you fast right
before you go see your doctor?
And I said to Jeff yes, I saidno, it's not cheating.
That is the cheat code andy'all what we've been doing.
This is the cheat code.
If you're old enough toremember, we used to play video
games right Up, up down, downside side, right, all that stuff
, right?
That's the cheat code.
So I want to give you the cheatcode and that's what we're
(49:15):
working on as we move through.
So come back and share, right,Community right I got on my
shirt tonight right, educate,empower and encourage, and that
encouragement is from thecommunity.
This community grows, thecommunity gets better.
This show, this channel, isbetter because of you, because
of what you pour into it and howyou interact with us.
(49:36):
And then, finally, I want youto make sure that you invite
somebody to come join us.
Let them know that this is aplace where they can come and
they can be successful.
That that's what we're workingon.
Send them a link, send them theplaylist, send them to our
(49:56):
website so that they will beable to get here and so they can
improve their lives.
There are 37 million people inthe United States with diabetes,
between 430 and 460 millionpeople around the world that
have diabetes.
In the United States, there are88 or more million people that
(50:17):
have pre-diabetes.
These are people that areoverweight, metabolic syndrome,
polycystic oren syndrome,hypertension, coronary artery
disease.
You can be someone that helpsthem to get better, so go ahead
and do that.
So that is, as you know, that'salways my ask as we get to the
(50:37):
show.
And then tonight, I want you togo back and as you are
practicing your mindful eating.
This is the list.
This is what I want you to do.
I want you to incorporate this.
You go back and watch it and Iknow I say I'm gonna do a PDF.
The reason I have not done thatis I have not found a place to
(51:00):
just deposit all of them yet.
I'll be working on that thisweek so that we can do this and
so that you can have access toit.
So this is your mindful eatingpractice that I want you to
create, and begin using thisduring your fasts, during your
time of eating, so that we canbecome aware of where we are.
(51:23):
As always, you can find moreinformation on our website.
One of the things I do want topoint out is our blog and the
blog.
We've got lots of informationthat we put out there y'all.
What is the impact of hormoneson diabetes management?
So that's based on the show wedid last week, but lots of
(51:44):
different things that are outthere understanding, overcoming
food triggers.
So the blog is always somethingthat's related to, or amplifies
or enhances the things that wedo here on the show.
Let's see.
I think I heard some commentscoming in.
Jennifer said I'm here to learnhow to eat for health.
I started last March and havelost 88 pounds so far.
(52:06):
Have more to go.
Jennifer, yay, yes, yes.
["the Last March"].
Awesome.
Dmitri said no sound again.
Hopefully the sound is back.
Thank you.
Jennifer said sound is back.
Yes, I'll work on that, getthat done.
(52:27):
Jennifer said good night, jeff,teresa, steve, dmitri, yes, yes,
I fasted one time for 24 hours.
Yes, thank you for you, teresa.
Jennifer said Teresa, how areyou?
Jennifer said Teresa, how wasit?
Teresa said it felt great.
Just have to do it more.
(52:48):
Yes, so remember, our goal isonce a week.
She said I was doingintermittent fasting for some
time.
Jennifer says awesome, my firstfast didn't go well, but my last
two have been better.
Just finished a 36-hour fast.
Ah, jennifer, ["the LastMarch"].
(53:12):
And then Teresa says awesome,jennifer, I hope to get there.
Oh, definitely, definitely,remember, it is a, it's progress
.
Y'all right, progress is whatwe're working on and we will get
there.
We get there together and, asalways, everybody, thank you for
being here.
So we are.
(53:33):
This is our final show for thismonth and in the month of March
in the month of March it'sprobably going to be the second
week in March we will do aspecial Zoom where we can all
get on the Zoom and I'll put itout so you can sign up for that.
Get on the Zoom so we canactually talk to each other
(53:54):
verbally.
You can ask questions, you cantell what's been going on with
you verbally so that we can alltogether move in the same
direction.
So we'll be putting that linkout.
It's going to be mid-March andwe'll get that set and let you
know when that comes out.
So keep an eye out for that.
(54:15):
In the middle of March there'sgoing to be our special Zoom for
the viewers.
You can come on and we can havea good time together.
This is Dr Dwayne Wood.
That's Wood with an E.
The E stands for Endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
(54:39):
always wanted.
And for this year y'all NewYear, new Year.
You.
We are focusing on adults with type two diabetes.
That's what we do here, andwe're working on reversing
diabetes.
And today we have an amazingshow, an amazing conversation
that comes on the heels of allthat we've been talking about,
right, we've been talking aboutwhat do we need to do to put
(00:21):
diabetes and remission, andtoday we're talking about a very
important, a very significanttopic that enhances diabetes
management and that is mindfuleating.
That's where we're going to be,you know.
Can I tell you that I was fedup?
Can I tell you that I was tired?
I did not know what to do.
(00:43):
As I got into those last years,I found myself frustrated
because of the change that hadhappened in my life.
So, if you don't know the story, I had moved from doing
computer science and decided Iwas going back to medical school
, and so I had to go back and Ihad to take all of those classes
(01:05):
, you know, the organicchemistry and the biochemistry
and all the stuff that I didn'tdo in college because I had been
a math and computer sciencemajor.
And I'll tell you it was toughand as I made it through medical
school and got into residencyand would have to, for four
years, show up at the hospitaland put the things that were
(01:31):
going on in my life aside sothat I can be present for
patients, so I can be presentfor learning, so I can be
present for all the things thatneeded to be done in residency.
And then finally y'all,fellowship, fellowship, two
years of fellowship and learning, all the while to take care of
people who had diabetes, peoplewho have thyroid disease, people
(01:55):
who were struggling with othermetabolic disorders, and all the
time during the process ofgoing through medical school and
going through residency andgoing through fellowship.
Guess how I dealt with thestress?
That's right, I ate.
And when I finished fellowship,I remember one of the faculty
members saying to me Dwayne,we're concerned about you.
(02:18):
At that time, y'all I was about280 pounds.
I had not learned what it meantto take the time to deal with
those things in my lifeeffectively.
I had made it through medicalschool, I had gotten into
residency, I had become chiefresident of my program, I had
(02:40):
finished the program and now Iwas doing a fellowship and I was
leaving fellowship and was nowopening up a practice.
I had made it, but I had notlearned some of those skills
that I needed to learn toeffectively manage my diabetes,
to effectively manage my health.
Tonight, we're going to embarkon a process that will help.
(03:03):
It's called mindful eating.
If you're new to me, I'm DrDwayne Wood.
That's Wood with an E the Estands for endocrinology.
Here on the channel, I educate,I empower and I encourage you to
take charge of your health,your life, avoid complications
and go to the next level.
We're creating the life we'vealways wanted and in this year
2024, our new theme is New Year,new Year.
(03:27):
The last couple of weeks havebeen talking about our plan so
(03:51):
very.
The first thing that we did waswe decided that we wanted to
evaluate why we want to behealthy, why do we want to
reverse diabetes?
You know that's our first showwe introduced we introduced our
fasting as one of the keys towhat we're going to be doing,
one of the biggest tools that weare using, and that is the
(04:12):
fasting, and I have had a lot ofyou who sent me messages, sent
me questions about fasting.
In fact, one of our one of theone of our viewers sent me a
message just yesterday, saidthat she had completed her
24-hour fast and her bloodsugars have not been above 120
off of her medication, yeah, soshe wanted to know hey, when do
(04:34):
I restart the medication?
Right?
So that's the question thatwe'll answer.
Then we talked about the heat,right?
The reasons that people go tofood, that is, habits, emotions,
access and taste.
We talked about the effect ofhormones on our bodies.
(04:55):
We talked about medicationsthat we need to try to get off
of and medications that we justtry to get on that can help us
bridge the gap.
So that's where we've beengoing, and, as we move through
this process, there is somethingthat is so important that we
need to begin learning how to do, and we need to begin learning
(05:15):
how to manage, how to listen toour bodies.
Fasting is not just about, hey,let's fast, so we get those that
instantly level down.
It is a big way to do that.
It is a major way to do it.
In fact, it's probably thebiggest way to do it.
But during the process offasting, there are some things
(05:36):
that we need to be learning.
Mindfulness is going to assistus, and not just during fasting,
but also as we are eating.
So what is mindfulness?
Mindfulness is a transformativeapproach.
It's an ancient practice thatemphasizes the importance of
(05:56):
being intensely aware of whatwe're sensing and feeling in the
moment, without interpretationor judgment.
It's something that's old andin fact, when you, if you well,
let me say it this way Let mesay it this way If you watch
(06:17):
those old time karate movies andI'm a big old time karate movie
you know, buff, when I was akid we watched movies like the
Five Deadly Venom.
That, by the way, is my favoritekarate movie, the Five Deadly
Venom.
If you've not watched it, youknow I have no affiliations with
(06:38):
the movie, but that was a bigone.
Okay, but karate movies andkarate movies, a lot of times
you'll see, you know they'll goup to a monastery and you'll see
some monks or you'll see, youremember, david Carradine,
carradine, carradine, howeveryou pronounce it.
Yes, I'm that old Right, andone of the things that I used to
(06:59):
love watching those movies isthat they would meditate and I
thought they were actually justmeditating, right to quiet
themselves.
But if you go back and you watchthose movies and you read
anything about how, in themonasteries, the monks work,
what they're really doing isthey were in the process of
(07:22):
being in tune with their bodies.
They were learning what thebody was saying and often and
often, they were so in tune withwhat was going on in their body
they could do those amazingfeats that you saw in the movies
.
Now, in the movies, you know,they kind of overemphasize some
(07:45):
of those feats.
Now there are.
There are real life, real livepeople who practice karate and
nijitsu and all of those artsthat are able to do things in
their body that the rest of uswould think, oh my god, all
right, that's supernatural.
But the reason they were ableto do that is not that it's
(08:07):
supernatural, but they were soin tune with their body.
So we talk about mindfulness.
Mindfulness is that art ofsensing and feeling what you are
going through, what the body issaying in the moment, without
interpretation or judgment.
Now, that last part, rightthere, interpretation of
(08:27):
judgment or judgment is veryimportant and and you know, I,
you know I've said so many timeson this show that we got to
come back and do a show on aparticular thing.
One of the things that we'vegot to begin learning and
working with in a show on isthis thing that's up here,
(08:48):
because everything that we see,everything that we do,
everything that we think, is aninterpretation of what the mind
gives us At any one time.
There are thousands of signalsthat are coming at us and our
brains can't process all of that, and so it really basically
(09:10):
takes those signals and itfilters them, summarizes them
and it gives us what we thenthink is our reality.
And the reality that we have,the reality that we come up with
after we get all those signals,is based on the, the, the
upbringing that we've had, ourpast experiences, our memories,
(09:32):
our emotions.
Those are the things thatchange and alter the perception
of what we see.
Okay, Let me give you anexample.
I was recently in a conversation.
I came into a conversation and,as the person was talking to me
, right, I started getting upsetand I was sitting there and you
(09:55):
know, have you ever had those?
This situation where you're,you're, you're kind of talking
in your head?
It's almost like somebody'stalking, and I was talking in my
head and in my head I'm sayingto myself okay, you're getting
upset, you're getting irritated,you've got a choice Now.
The person didn't change whatthey were saying, they didn't
change how they were saying it,in fact, they were very loud and
(10:18):
in that moment I had to make adecision, and the decision I
made was okay, let me just backdown, back off I shouldn't make
back down because I wasn'tsaying anything at the time and
let me just listen and as Ilistened and as I allowed the
person to speak, my anger and myirritation began decreasing and
(10:40):
we finished the conversation,actually had a pretty pleasant
conversation, and we ended andcame to an agreement.
And then I went over to talk tomy wife and I said to her I
said, hey, let me tell you thisstory Now.
I want you to notice thatnothing changed in what the
other person was saying or doing.
What changed was this, and soour interpretation, or our
(11:04):
reality I guess I should saythat way Our reality is based on
our interpretation of aparticular thing.
So when we're looking at ourbodies, when we're feeling
what's going on in our bodies,we want to feel it without
interpreting it.
As we talked several weeks agoabout heat, h, e, a, t remember,
that's our acronyms for thosethings, those triggers that make
(11:26):
us eat, our habits, ouremotions, our access and our
taste, those emotions that arethere, they are the things that
push us.
Based on, let's just say theyare, all of those things are
things that push us in adirection based on our
interpretation and our judgment.
So, when we're talking aboutmindful, being mindful, we are
(11:48):
trying to interpret what's goingon in our body or not interpret
.
We're trying to sense what'sgoing on in our body and we're
trying to listen to what thebody is saying to us.
Okay, so that's mindfulness,mindfulness.
Well, the question is, whateffect does modern life have on
us?
All, right, so we have theseexternal and internal factors
(12:11):
that influence blood sugars.
We talked about that, right,those hormones that come in.
We don't sleep well, so ourblood sugars go up.
We get upset, blood sugars goup, we're happy, we're sad,
right?
All those things that push usin a direction.
And our modern life ischaracterized by constant
busyness and, of course, thesedigital distraction.
(12:31):
As a result, we becomedisconnected and we eat.
We develop these habits wherewe're sitting eating and we're
on the phone, we're sittingeating, we're watching TV, we're
sitting eating and we're doingsomething else, right, and this
disconnection caused uncheckedstress and it neglects our
physical cues.
So so, even though we're eatingor even though we're doing
(12:54):
other things, as it relates tofood and blood sugars, we're not
aware of what the body issaying to us, and this can
exacerbate our diabeticconditions.
So, during the process offasting, for example, our goal
is not just to stay away fromthe food.
Our goal is during the processof fasting.
We're now listening, we'rebeing mindful and we're seeing
(13:15):
what is the body saying to me.
I told you the story of severalweeks ago when I was, when I was
fasting, I was getting ready tobreak my fast, if you guys
remember that.
And when I was getting ready tobreak the fast, I was actually
thinking about the food I hadn'teaten for the last three days.
I wasn't hungry, but I wasthinking, man, when I get home,
(13:38):
this is what I'm gonna do.
I'm gonna write the latest foodout because I had collected it.
Y'all See, that's the bad thingI had collected.
I shouldn't say bad thing.
That's the thing I hadcollected it in anticipation of
when I broke the fast.
So I was gonna go back and eatthat.
Think about this the process ofgoing through the fast was with
the intention that I wasdecreasing some of the calories
(13:59):
I was putting in because Iwanted to decrease our in my
insulin.
But yet in the process of goingthrough the fast, I was
planning to recoup, if you willright.
I was planning to get all thatstuff back and go ahead and eat
it.
So it's amazing.
But listening to your body,listening to what the body is
saying you during the fast, issomething that we are going to
(14:23):
be talking about, and it's oneof the things that we have to
learn.
I was telling somebody in theoffice today that we can get
better blood sugars, we can loseweight, we can improve our
health, we can reverse insulinresistance, we can decrease our
chances of coronary arterydisease and all those things,
(14:43):
but what happens is we neverlearn during the process of
getting better.
We don't learn what are thethings we have to do to maintain
where we are, and so thismindfulness, mindful eating, is
one of those things.
So, as you're fasting, asyou're going through the fast,
what you should be doing islearning.
(15:04):
What is my body telling me?
What is the thing that'sactually pulling me to eat?
Because I know I'm not hungry.
I know I have enough energystored up in the fat cells that
I have that can sustain me.
So why am I being pulled to eatthat particular food?
Am I tired?
Am I frustrated?
Am I happy?
Did something wonderful justhappen and I feel it.
(15:26):
Well, I'm going to celebrate,right, because we do that.
Ah, you know, I fasted 24 hours.
Okay, I'm going to celebratewith some ice cream.
I achieved that weight loss.
I'm going to celebrate.
Okay, what is it that my bodyis telling?
What is it that your body istelling you that you need to
(15:47):
listen to?
Right?
So, the effect of modern life.
And then what about diabetes?
So, for people navigating thecomplexity of diabetes
management, mindfulnesstranscends mere stress reduction
.
Now, mindfulness is a greatstress reducer, right?
The things we talked about lastweek, all of those can be
(16:09):
improved if we are mindful, ifwe're listening, if we and we'll
talk here in a few minutesabout some of the things you can
do.
But beyond that, for the personwho is managing diabetes, it is
a bridge right to cultivateprofound intuitive connections
with your physical self and thedecisions that sculpt your life
(16:31):
daily.
There are decisions that wemake that are not mindful, like
we haven't considered it, wehaven't thought about it, we
don't know how we feel about it,or or here's a, here's a big
one.
We do know how we feel about itand we subjugate it, we press
it down, we don't allow thatfeeling to come up because, oh,
that's a bad fee.
(16:51):
I shouldn't be thinking thatway Now your, your brain, your
body will take in a signal, takein a cue, take in something
that's happening and it willinterpret it based on how you
are, all the things we talkedabout, how you were raised, your
memories and so forth, the, the, the feeling that you get, the
(17:14):
emotion that you get.
Nobody can tell you how to feel.
The question is, what do you dowith it?
And often we don't allowourselves to feel it enough to
then begin doing something withit because, oh, that's bad, so
I'm just gonna push it back.
Now, you know what happens.
You may push it back there, youmay put it in the back burner,
you may put it in the back ofyour mind, but it's still there
(17:35):
and at some point it's comingback out.
So this mindfulness is thatconnection.
It bridges the gap betweenwhere you are and where we want
to be, Because there are allthese decisions that we make
every day that are going toaffect how we manage our blood
sugars.
And if we're putting diabetesin remission, if we're reversing
diabetes, we have to learn thethings that we need to be able
(17:59):
to do this forever and ever andever right, for the rest of our
lives.
That's where we're heading.
That's what we're doing.
So, once again, it is a bridgefor what what we're doing?
So, when we talk aboutmindfulness, so adopting this
mindfulness paradigm, peopleright, people with diabetes,
(18:21):
people who are have metabolicsyndrome, right, they are we
encourage them to inhabit theirbodies fully, to recognize and
honor the signals, recognize andhonor the feelings, the
emotions, the states that youfind themselves in, or you find
yourselves in the subtle effectsof food.
(18:43):
Man, I'm going to tell yousomething.
So there's this person whoworks in my office I hope she's
watching right now, okay, and weare candy hollocks together.
We're candy hollocks and justthe other day she was in the
office and she was eating somegummy bears and I, y'all, I
(19:08):
smelled.
I just smelled the gummy bear,I smelled the flavor as she was
walking by and my memory, justit just flooded back.
So there are all these littlenuances that go on every day A
smell, a taste, a touch, right,some fleeting memory.
There are all these things thathappen that we don't pay
(19:29):
attention to.
It's almost like it's almostlike living in the city and you
don't see the stars.
And you don't see the starsbecause it's so bright, but if
there's a power outage, all of asudden, the stars are there and
you're like man, when did thosestars show up?
Well, they didn't just show up.
They've been there.
You just have not seen themright, because other things have
(19:53):
been obscuring them.
The other things were callingmore to you.
And the same thing here,because there are so many things
that are going on, often wedon't see, we don't feel, we're
not able to sense because thereare so many things in our lives
that are pulling at us.
And so during the process offasting, during the process of
(20:15):
mindful eating, we get to takecare of that, we get to look at
it.
Studies have shown that there ispotential I shouldn't say
potential.
There is benefit to mindfulness, the things that aggregate or
aggravate our blood sugars.
But when we are mindful, whenwe are centered, then this is
(20:40):
more conducive for better health.
If you've not done so, by theway, we did a series that was
called Living from the Center,the Art of Living from the
Center, the Art of beingBalanced.
So this is not just hocus pocus.
Mindfulness practices encourageslowing down, a deliberate pause
, if you will.
(21:00):
That allows individuals to makemore conscious choices about
nutrition, physical activity,medication, adherence.
When we're mindful, we're ableto do that.
This heightens your awareness.
When you are mindful, it allowsyou to feel, to know, to
understand better what's goingon in your body and that, in
(21:24):
turn, helps you deal with H E, a, t, habits, emotions, access
and taste, so that you can makechoices, quality choices, to
help with what you need to do inorder to be healthy.
So let's talk about a couple ofthings.
Let's talk about sometechniques that you can use, and
(21:47):
so there are three that I wantto talk about, techniques that
we can use to improve health.
So mindful breathing, bodyscans and then mindful eating,
and, of course, mindful eatingis what we're talking about here
today.
So mindful breathing, bodyscans and mindful eating.
So mindful breathing involvesfocusing your attention on the
(22:10):
natural rhythm of your breath.
There is a natural in and outthat happens right.
You observe each inhalation andexhalation, you anchor yourself
in the present moment, and thiseffectively reduces stress and
anxiety.
If you're paying attention toyour breathing, then your brain
(22:30):
begins paying attention to that.
So things that are stressfularound you they don't go away,
but your body beginsinterpreting those in a
different way because now it'sconcentrating on something else.
It reduces stress and anxiety.
Mindful breathing acts as abridge to tranquility.
It slows down the whirlwind ofthoughts and emotions that lead
(22:54):
to stress induced glucosefluctuations, because remember
we said that stress is thebody's way of saying hey, you
got to get ready to deal withsomething.
That's dangerous.
The way it does that, it floodsyou full of hormones.
Those hormones go and they findenergy, and energy in the body
is called sugar.
So by paying attention tobreathing, we divert the body's
(23:17):
attention from the stressfulevent, from forming those
stressful times, from trying toget more energy to deal with
that stressful event.
It begins slowing that down andso blood sugars get better.
Even a few moments of mindfulbreathing can serve as a
(23:40):
powerful tool to reset andrefocus.
In the office I actuallysometimes will have people do
that, sometimes will have peopledo that.
I'll say to them close youreyes and I want you to think and
do this with me right now.
If you're watching, if you'reon the replay, go ahead and do
this.
I want you to close your eyesand I'd like you to think about
(24:03):
a memory, a place where you'vebeen that was pleasant, a
vacation, a time when you werewith your family, a time when
you were happy, when you werejoyous, when you weren't in pain
but you were just enjoyingyourself.
I want you to feel it If youwere at the beach.
(24:24):
I want you to feel the breezeas it goes over your skin.
If you're in your car, I wantyou to feel the wind as it blows
through your hair or overacross your face.
If you're sitting in a homearound a table, I want you to
imagine the faces of the peoplethat are there.
Then now I want you to listen.
(24:47):
I want you to take a big, deepbreath in and breathe out, in
and out.
I want you to pay attention asto how long it takes you to take
that breath in and how long ittakes you to breathe it out.
(25:08):
Breathe in and breathe out.
I don't want you to count it,but I just want you to feel it
as the air goes through yourlips and out, as it comes
through your nose, through yourmouth, in and out.
(25:37):
Now we're going to pause rightthere.
If you take that process thatwe just did, and you do that for
a couple of moments now you maybe sitting there.
You're like, well, that doesn'twork, that didn't work for me.
If you take that process andyou practice it, you will be
surprised at how just those fewmoments that we just did can
enhance and improve your stresslevel.
(26:00):
It can enhance your ability todeal with the stress, and every
little bit that we do y'allhelps to decrease the stress and
decrease sugar.
Remember, our process ofdecreasing sugar is not just we
want to deal with the sugar,because the reason we're doing
(26:22):
that is the less glucose we havein our body, the less insulin
we're having, because the bodydoesn't need that much insulin
anymore and the insulin is theissue.
That's what we're trying todecrease Now.
I heard some popping going on,so I think some folks have
joined us or people are doingsome comments.
We're going to pause there fora minute.
We'll come back.
We'll talk about the rest.
Let's see who we have.
(26:43):
Jennifer says I made a rule formyself of not eating in the car.
Stop those drive-through issues.
I love it.
Jennifer says I'm from Nebraska.
Where's everyone else from?
I love it.
Jennifer's asking hey, where iseverybody from?
I am, as you know, jennifer.
(27:03):
I'm in Huntsville.
Jeff says my insurance offersan app Headspace which has a
breathing and body scan Great tolower blood pressure.
I love it, yeah, yeah.
Jennifer said breathing isn'tanything focused on really
(27:23):
relaxing, jennifer.
Yeah, it's amazing.
It's amazing.
Okay, so breathing, breathingin, breathing out.
Teresa says she's from Georgia.
Hey, teresa, yeah, we used tolive in Georgia at one time.
Jeff says he's in the.
Oh, jeff is in Nebraska,lincoln, nebraska.
Glad that you.
Yeah, jennifer, thank you forasking everybody where they're
(27:45):
from.
I love that.
I love that.
Okay, all right.
So breathing breathing, one ofthose things that we don't often
think about.
Okay, so breathing, very, veryimportant.
Well, so continuing, right.
So let's take a look at whatthis next thing is that we want
to look at.
So breathing, right.
(28:06):
So mindful breathing.
The next is body scans, bodyscans.
So, body scans encourages asequential awareness of the body
.
So we just talked aboutbreathing.
So one right.
The very first thing we want todo is okay, we're going to
breathe, we're going to payattention to our breath, because
(28:26):
when we're paying attention toour breath, our body doesn't
focus on all the other thingsthat are going on.
Pay attention to our breath.
This is a sequential monitoringof what's going on in the body,
starting from the toes andmoving gradually to the top of
(28:47):
the head.
Okay, when, several years ago,I was with my counselor and he
would ask.
He would say something, or hewould have me tell him a story,
or he would have me relay someevent that had happened, or he'd
(29:07):
ask me or put a situation andthen he would say to me where do
you feel that Like?
What part of your body doesthat come in?
Where does it sit?
So, when you're tired, I'masking you guys right now, when
you're tired, when you'reanxious, what part of your body
does that sit in?
Is your head hot?
(29:28):
Is your ears hot?
Are your ears hot?
Do they feel like they'reringing?
Is your heart moving fast?
Is it fluttering?
Have you ever noticed thatsometimes, when you get anxious,
when you finally start to tryto calm down, you realize that
you're breathing fast, yeah,yeah.
So body scan says hey, I'm goingto become aware now of every
(29:52):
part of my body.
What is going on in thedifferent parts of my body?
I'm going to start from my toes.
What are my toes feeling?
How about the rest of my?
The bottoms of my feet, the topof my feet, my ankles, my shin,
my thighs, my knees right?
Where are my hips feeling?
What's going on in my stomachRight?
(30:14):
And we kind of work our way upthroughout the body.
Now, the process of doing thishelps you now to be able if
you're consistent with it onceagain, we're going to give you a
challenge here in a littlewhile.
If you're consistent with this,y'all right.
You begin now learning whatdifferent parts of your body
(30:34):
feels like, or what it feelslike when certain things happen.
Are you feeling tense, right?
What are the sensations?
Is it warm?
Is it cold?
Do you feel some tension?
Is it relaxing?
Right?
And we're not trying to changeit at this point.
All we're trying to do istrying to become aware of what
(30:57):
the body's telling us.
So body scans enhances ourawareness.
It reveals how stress andemotions manifest in our bodies
physically, because right now,for most of us, we think it's
all up in our head and in ourheart, right, that's it.
Oh yeah, Stress can causeheadaches, stress can cause
(31:17):
nosebleeds, stress can causepain.
Stress can cause sleeplessness.
Stress can definitely causehigh blood sugars, right?
So regularly practicing thisleads to a greater awareness of
what the body's needs are andhow the body responds to various
(31:38):
things.
Yep, yep, yep, right.
Mindful breathing, body scansand then, of course, what we're
talking about tonight, and thatis mindful eating, mindful
eating.
So mindful eating transformsyour meals into an exercise of
(31:58):
mindfulness by fully engagingwith the act of eating.
I want you to say that again.
Right, it transforms thatexperience into an exercise of
mindfulness and it helps you tofully engage when you're eating.
Most of us, like Jennifer wassaying, right, she doesn't eat
(32:19):
in the car anymore, but a lot oftimes we eat in the car.
We go to the drive-through, weget the food and we start eating
and we're not aware actuallysometimes of how much we eat
because we're eating doingsomething else.
So, in the mindful eating, wewant to notice the food colors,
the smells, the textures, theflavors.
Right, we want to chew, slowly,settle down, let it settle, put
(32:43):
your utensils down and enjoythe experience.
It enhances the diningexperience and it forces a
deeper connection with your body, because if you're just rushing
through, you don't know whatthat stuff feels like.
Right, it hits your lips andthen it's gone.
What does it feel like when youswallow it?
What is the sensation?
What is the thing that you like?
(33:05):
Now, I don't have a bottle ofDiet Coke because I drink.
No, hey, hands up.
And when I think about soda,right, or pop, wherever you come
from, when I drink it, it'sthat burn that you get in the
(33:28):
back of your throat and I didn'trealize that until I started
paying attention.
I'm like, what is it reallyabout?
This thing that has taken me bystorm.
And at the time it wasn't theDiet Coke, by the way, it was
like for real, for real drink.
But is that burn that I got?
And I would not have known thathad I not taken the time to be
(33:49):
mindful and listen and feel whenI drink juice.
I drink juice I think I've toldthe story here before and then
it hits the back of my throatand I could feel and I like,
like nectars and punch right, soI don't like I'll drink it, but
(34:10):
I don't like thin.
You know how they like wateryjuice.
I like kind of something with alittle bit more body, but that
feel of it kind of going to theback of my throat, the sweetness
that goes with it, sometimes alittle bit of sour, right, but I
like really, really sweet stuffand just the act of that going
down right and just feeling andtasting and the sweetness and
(34:31):
across the tongue and all ofthat, that entire experience I
had to learn when I drank stuff.
That's what I was looking for,that's the feeling, that's the
taste, that's what I was lookingfor, that's what I wanted.
And then the question is why.
That's a whole otherconversation, right, but being
mindful allows us to find thesethings out about ourselves.
(34:55):
In this case, we're talkingabout mindfully eating, but it
allows us to find out why it isthat certain things, certain
foods, do these different thingsto us.
How does our body respond to it?
And mindful eating can, ofcourse, prevent overeating.
It promotes better blood sugarcontrol, right, by encouraging
(35:18):
smaller, more intentionalportions.
Now, you're going to always goback and get more, but when
you're mindfully eating, you'relike, okay, let me get this.
Well, let me anticipate, or notanticipate, but let me sense
what's going on in my body, letme feel it.
And you enjoy the experience ofthat food much more, and the
likelihood of eating morecomfort food goes down, because
(35:40):
the food that you ate wassatisfying, because you enjoyed
it.
And so then now, how do wecreate, y'all, a mindful eating
practice?
And here are some things that Iwant to go over.
Mindfully eating practice youwant to pause before we begin to
eat, get the food sit down andpause.
This means, then.
(36:02):
This means, then, that you haveto have your schedule together
so that you're sitting down andyou're not just grabbing stuff
in the car.
You're not just hey, let me eatthis cookie on the way home,
let me eat these things late atnight, but you're sitting down
(36:22):
to have a meal and you're goingto pause.
Hey, I'm about to eat.
I'm going to take a moment inour home.
In our home, we pray before weeat.
Engage your senses as you'reeating.
What does it taste like?
What does it feel like?
Do I like the crunchiness?
Do I like the sweet?
Do I like what is it?
What does it feel like goingdown as I swallow, eat slowly,
(36:50):
right.
Sometimes in modern day, welike two chews, and it's gone.
In the old days, they used totell us to chew a lot.
I don't think I ever did that.
I don't know how many times didthey used to tell us to chew.
By the way, if you guysremember how many times was that
?
Chew it before you swallow.
Then listen to your body.
(37:12):
One of the things that we haveto learn during the process of
fasting, for example, is whatdoes it feel like to be full?
Most of us have no idea whatfull feel like, or satisfied I
shouldn't say full.
What does it feel like to besatisfied?
Because what we do is we eat sofast that it packs the stomach,
and the stomach most of usthink that it has to be tense
(37:36):
before we are full.
I was talking to a lady theother day, and we were talking
about hunger.
The sensation of hunger isactually an interesting thing.
Most of the time, what we feelis not hunger.
People say well, my stomach isgrowling.
Well, your stomach is growlingbecause it's used to having
stuff in it.
When it doesn't have anythingin it, it growls.
That doesn't mean, though, thatyou're hungry.
(37:58):
It just means your stomach isempty.
A lady said to me that, hey, ifI don't eat, I get a headache.
Well, you probably get aheadache because your body is
used to having a certain levelof blood sugar.
It's used to having that highoctane sweets running through
your blood.
When it drops below that, thenthe body responds with a
(38:21):
headache.
That doesn't mean, though, thatyou need the food to avoid the
headache.
That just means that we need toget to the point where our body
is not used to having such highsweets, such high glycemic
foods.
Next, eliminate distractions.
That means turn off the TV,don't have your phone, like at
(38:42):
our house, there's a rule youcan't have your phone at the
table while we're eating.
We go out to a restaurant.
We don't have the phone.
We don't use the phone.
Eliminate distractions.
Don't do puzzles while you'reeating.
Mindfully select your food.
Mindfully select your food.
Look at what those or, asyou're thinking about what we're
going to eat, then you want tomake sure that you're looking at
(39:05):
the things that are going to behealthy for you.
Don't, for instance, goshopping when you're hungry.
Then reflect on the eatingexperience.
Reflect on the eatingexperience.
What was it like?
One great place to do that isif you're coming off of a fast.
If you're coming off of a fast,you've already gone through and
you've thought about all thethings that have been going on
(39:26):
in your body.
You're sensing, you're doingthe body scan.
You can do this when you're noteating as well, because you're
feeling that.
You've done the body scan,you've done the breathing, you
know now how certain parts ofyour body respond to different
signals.
Now you've eaten, you've hadthat experience of eating,
(39:47):
you've done the mindful eating,and then reflect, get your
journal out and write down.
Okay, this is what I felt like.
This is what it felt like tohave something, taste something,
for the first time in 24 hours.
This is what the crunchinesswas like.
This is what my stomach feltlike.
This is what my head felt like.
This is what my body wastelling me.
(40:08):
This is what my brain said as Iwas eating it.
If you look at the fast that Idid on, let's see, wednesday,
friday, when I ended my fast,y'all I was eating some beans.
They were pinto beans, and whenI ate those, you can watch it,
you can see in my eyes and in myvoice.
It was so good.
I had not had pinto beans likethat before.
(40:31):
They were good, y'all they weregood.
So reflect on all of that sothat you know what was going on
during that time.
Love it, love it, love it.
So that is our mindful eating.
Mindful eating, and we'recreating a mindful eating
(40:51):
practice.
Creating a mindful eatingpractice.
We'll come back to this diagramin a few minutes because I have
something I want to say there.
Alright, let's see what else wegot.
So Jeff said Jennifer says Jeff, hey, we're neighbors, that's
right.
You guys are both in Nebraska.
(41:13):
Jeff says my wife's name isJennifer oh, isn't that cool.
Jennifer says great name andJennifer says I need a texture
with a crunch.
Until I've had a crunch, I'llstill want it.
I plan on something with acrunch.
Fresh celery is a constant inthe house.
(41:34):
I love that.
I love that.
So, jennifer, isn't that?
I love that.
You know that.
I love that.
You know that.
You know why.
Why I love that?
You know that?
Because you don't have to keepsearching for that feeling.
You know, okay, until I getthat crunch, this is not going
away.
So you've said, hey, I'm goingto have celery.
Celery gives me the crunch.
I love that.
(41:56):
I love that.
You know that.
For me, sometimes I'll just havecarbonated.
I used to drink like carbonatedwater to get that burn.
But I've resorted to drinkinglike Diet Coke, diet Coke and to
get that burn.
And I know that about myself.
I used to, and in the office,right, everybody knew, hey, with
(42:18):
Dr Wood's stress, get him someorange juice.
Because, once again, remember,orange juice is has that little,
it's, it's thicker than someother things.
And just that feeling, thatflavor.
It wasn't even the flavor, wasthe feeling, the coldness.
Now here's another thing thatI've learned Like if I put take
water and I put it in therefrigerator, in the freezer and
it gets just before you formthose icicles.
(42:40):
And I drink that.
Sometimes I get that samesensation in the back.
So it's actually not even thefizz is just that almost numb,
burning feeling in the back ofmy throat.
Jeff says pork rinds instead ofpotato chips.
For me, I'm pork rinds insteadof potato chips.
I love it, I love it, I love it.
So that is y'all.
That is what we do with mindfuleating.
(43:01):
Now let's hop over and let's doa couple of things really
quickly, so that you can seewhere I am.
Let me do this.
I'm going to show you what mythat's what my dexcom says my
blood sugar is.
And we're going to go aheadbecause I want to see.
I have not checked my ketonessince I well, I checked it the
(43:22):
day after I fasted, but Ihaven't checked it since then.
I want to see what that is.
But right now I'm going tocheck my blood sugar, and today
I brought a different kind ofLancet.
This is one that we use in theoffice, which is pretty cool.
You just screw this part off.
Well, actually, I think I justmessed it up.
Yeah, that's supposed to comeout and see if it works.
Yeah, it does, all right.
(43:44):
And then you get your drop ofblood.
See what that shows.
While that's working, I'm goingto go ahead and open up the keto
strip, and so 100 is what thatsays, and in a minute we'll see
what my Libre says.
That one in there and anotherdrop of blood, all right, what
(44:04):
do you think?
It's going to be like 0.5 orless, 0.7, actually pretty good.
So that shows I'm still intherapeutic ketosis, y'all All
right.
Remember, for ketones there areranges.
So 0.5, so less than 0.5 isnormal.
0.5 to about 1.1.5 istherapeutic and above 1.5 is
(44:28):
what's considered sorry.
0.5 to 1.5 is nutritionalketosis and above that is
therapeutic ketosis.
Let's see what my Libre says.
My Libre says that 79, which iscloser to what the ketomozio
meter says.
(44:50):
Let me hop back over here and Iwant to pull up my ketomozio app
because I always wanted you tosee what that glucose ketone
index is showing.
So let's pop this up, let's dothat one right there and it's
sinking, so it's pulling allthat data in.
And so there we are 100 for theblood sugar, 0.9 for the
(45:14):
ketones and 7.9 is our GKI.
And then here is where ourblood sugars are.
So that's the 100.
And notice, as blood sugars goup, ketones go down.
So that's kind of the patternthat you guys know already.
(45:35):
So when my ketones were highover here, that was because my
blood sugar was low and my bodywas using ketones to run itself.
And as the blood sugars, as Istart eating, the blood sugars
rise and the insulin goes up andso my ketones go away.
(45:56):
But y'all, y'all I'm so happy,I'm so happy that you were able
to come and hang out with metonight.
We continue.
We continue the quest toreverse our diabetes.
Put our diabetes in remission,eliminate some of the medication
that you're on, reverse insulinresistance, deal with our
(46:20):
obesity, decrease our risk forcoronary artery disease, improve
our non-alcoholic fatty liverdisease, polycystic over insulin
syndrome, metabolic syndrome,high blood pressure, high
cholesterol.
All of that improves y'all aswe do what we're doing right
here.
So, as always, our ask, our ask, is this Number one right?
(46:42):
We are ending the month ofNovember, of February, we're
ending the month of February,and the task for this month was
to work your way so you could beable to fast one day a week for
24 hours, one day a week for 24hours.
If you've been able to do that,you can drop that in the
comments, right?
Say yes, right, drop that inthe comments.
(47:04):
If you've been able to do that24 hours, that challenge does
not go away after the month ofFebruary.
Right, that is now a part ofyour routine, right?
So 24 hours once a week is whatwe're planning.
I'm gonna continue doing my 72hours, so we'll start that on
Wednesday of this week and we'llbe doing those check-ins, right
(47:26):
?
So that's number one.
24 hours a day or 24 hourperiod once a week, that's your
challenge.
Number two I want you to show uphere.
You guys know that it is hardwhen you think that you're by
yourself, and there are so manypeople that are out there right
now who are struggling withtheir disease, with their
diabetes, with medication, withcomplications of medications,
(47:48):
and they think they are bythemselves here.
I want you to show up and, asyou comment, as you let us know
what you're doing, what'sworking for you, what's not
working for you.
I wanna hear that and thepeople that are coming on want
to hear that as well.
If you're watching this on thereplay, you can also go ahead
and drop in the comments, whereyou are, what you're working on,
(48:09):
what you're struggling with Allthe things that we've done so
far in the course of this year.
That's our path.
If you're watching this, ifyou've watched that, if you're
catching us for the first time,that's the path.
There's no mystery in whatwe're doing.
Go back and watch those videos.
If you are watching us rightnow, if you're here on the line,
(48:30):
if you're here watching thelive and you're like, well, I'm
not quite sure what this otherthing was, go back and watch
those, because that's theplaybook, y'all.
Jeff, I wanna give a shout outto Jeff and Jeff I think it was
I forgot which show we weredoing.
I think we were doing thefasting and I was saying the
fasting improves blood sugars,decreases insulin, decreases A1C
(48:51):
, and Jeff said hey, is itcheating if you fast right
before you go see your doctor?
And I said to Jeff yes, I saidno, it's not cheating.
That is the cheat code andy'all what we've been doing.
This is the cheat code.
If you're old enough toremember, we used to play video
games right Up, up down, downside side, right, all that stuff
, right?
That's the cheat code.
So I want to give you the cheatcode and that's what we're
(49:15):
working on as we move through.
So come back and share, right,Community right I got on my
shirt tonight right, educate,empower and encourage, and that
encouragement is from thecommunity.
This community grows, thecommunity gets better.
This show, this channel, isbetter because of you, because
of what you pour into it and howyou interact with us.
(49:36):
And then, finally, I want youto make sure that you invite
somebody to come join us.
Let them know that this is aplace where they can come and
they can be successful.
That that's what we're workingon.
Send them a link, send them theplaylist, send them to our
(49:56):
website so that they will beable to get here and so they can
improve their lives.
There are 37 million people inthe United States with diabetes,
between 430 and 460 millionpeople around the world that
have diabetes.
In the United States, there are88 or more million people that
(50:17):
have pre-diabetes.
These are people that areoverweight, metabolic syndrome,
polycystic oren syndrome,hypertension, coronary artery
disease.
You can be someone that helpsthem to get better, so go ahead
and do that.
So that is, as you know, that'salways my ask as we get to the
(50:37):
show.
And then tonight, I want you togo back and as you are
practicing your mindful eating.
This is the list.
This is what I want you to do.
I want you to incorporate this.
You go back and watch it and Iknow I say I'm gonna do a PDF.
The reason I have not done thatis I have not found a place to
(51:00):
just deposit all of them yet.
I'll be working on that thisweek so that we can do this and
so that you can have access toit.
So this is your mindful eatingpractice that I want you to
create, and begin using thisduring your fasts, during your
time of eating, so that we canbecome aware of where we are.
(51:23):
As always, you can find moreinformation on our website.
One of the things I do want topoint out is our blog and the
blog.
We've got lots of informationthat we put out there y'all.
What is the impact of hormoneson diabetes management?
So that's based on the show wedid last week, but lots of
(51:44):
different things that are outthere understanding, overcoming
food triggers.
So the blog is always somethingthat's related to, or amplifies
or enhances the things that wedo here on the show.
Let's see.
I think I heard some commentscoming in.
Jennifer said I'm here to learnhow to eat for health.
I started last March and havelost 88 pounds so far.
(52:06):
Have more to go.
Jennifer, yay, yes, yes.
["the Last March"].
Awesome.
Dmitri said no sound again.
Hopefully the sound is back.
Thank you.
Jennifer said sound is back.
Yes, I'll work on that, getthat done.
(52:27):
Jennifer said good night, jeff,teresa, steve, dmitri, yes, yes,
I fasted one time for 24 hours.
Yes, thank you for you, teresa.
Jennifer said Teresa, how areyou?
Jennifer said Teresa, how wasit?
Teresa said it felt great.
Just have to do it more.
(52:48):
Yes, so remember, our goal isonce a week.
She said I was doingintermittent fasting for some
time.
Jennifer says awesome, my firstfast didn't go well, but my last
two have been better.
Just finished a 36-hour fast.
Ah, jennifer, ["the LastMarch"].
(53:12):
And then Teresa says awesome,jennifer, I hope to get there.
Oh, definitely, definitely,remember, it is a, it's progress
.
Y'all right, progress is whatwe're working on and we will get
there.
We get there together and, asalways, everybody, thank you for
being here.
So we are.
(53:33):
This is our final show for thismonth and in the month of March
in the month of March it'sprobably going to be the second
week in March we will do aspecial Zoom where we can all
get on the Zoom and I'll put itout so you can sign up for that.
Get on the Zoom so we canactually talk to each other
(53:54):
verbally.
You can ask questions, you cantell what's been going on with
you verbally so that we can alltogether move in the same
direction.
So we'll be putting that linkout.
It's going to be mid-March andwe'll get that set and let you
know when that comes out.
So keep an eye out for that.
(54:15):
In the middle of March there'sgoing to be our special Zoom for
the viewers.
You can come on and we can havea good time together.
This is Dr Dwayne Wood.
That's Wood with an E.
The E stands for Endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
(54:39):
always wanted.
And for this year y'all NewYear, new Year.
You.
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