March 8, 2024 • 53 mins
Have you ever been driving to that all-too-familiar convenience store for a snack you promised to quit? I'm Dr. Dwain Woode, and my car knows that route a little too well. But this is about more than just my stories - this podcast is your blueprint to reshape your habits and take control of your diabetes. With a blend of personal anecdotes and the latest research, I'll reveal how you can outsmart the habitual loops of cues, cravings, responses, and rewards that dominate our daily lives.
Navigating the complex dance between our emotions and eating habits takes center stage as we dissect the H.E.A.T. model. It's not just about what we eat; it's about understanding why we reach for that extra pizza when stressed. Together, we'll examine the psychology behind behaviors and how they lead to the habits that can make or break our health goals. From sharing the triumphs of community members like Jennifer, who crushed a 72-hour fast, to the daily struggles we all face, this episode is an invitation to a community where encouragement fuels progress.
Ending on a note of practicality, I talk about the art of breaking a fast. Whether you're gearing up for your first extended fast or a seasoned pro, you'll leave with actionable insights to optimize your routine and make your next fast a stepping stone to transforming your health. So, slide on those earbuds and join our health revolution - mastering your habits is about much more than managing diabetes; it's about mastering your life.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dwain Woode (00:00):
So it's three o'clock in the afternoon and you
just got out of that meetingand you're rushing home by the
end of the day and you get offthe highway and just as you make
the turn, there is that littleconvenience store.
You know the one, the one thathas your favorite drink or your
(00:21):
favorite snack, or your favoritesomething.
And, without even thinkingabout it, you get out of the car
, you go into the store, you getyour snack, you get your drink,
and you're in the car drivinghome and then you realize, wait
a minute, I decided that Iwasn't gonna do that today, that
(00:41):
I'm not gonna stop at thatstore.
But guess what had happened.
Have you ever wondered why itis those things that we wanna do
is so sometimes difficult?
Why is it that we end up justfalling into some of the things
that we don't wanna do?
And the things that we wanna doare the things that don't
(01:02):
happen, and y'all.
That's what's called a habit.
And so tonight we're gonnaspend some time talking about
habits.
We're gonna talk about thosethings that, if we master them,
can help us in our diabetesjourney and in the process of
what we're doing.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E the E stands forendocrinology.
(01:22):
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 you, new Year, new you.
You can sometimes tell the kindof day I've had, actually, if
(02:04):
you follow me and I make thatright or that left off of the
highway and if I go by thatstore, then the day's been
pretty good.
But if I stop off, guess what?
Yes, it's been one of thosedays and that's what we're gonna
be talking about tonight On ourshow New Year, new you.
(02:24):
Well, what are these habits?
How do we master habits toreverse diabetes?
I'm talking to adults with typetwo diabetes.
How do we put our diabetes inremission?
How do we reverse diabetes?
How do we get off of some ofthose diabetes medications?
And that's what we've beendoing as we move through the
year so far.
(02:44):
Have you heard this story before?
I think I've told it before.
I'm gonna tell it again.
My wife and I we lived in Ohioand I was going through
residency and we decided that wewere gonna go on this health
kick and we were gonna loseweight At least I was gonna lose
weight and I started, y'all oneof my favorite things Ben and
(03:06):
Jerry's Cherry Garcia Ice Cream.
I've said it before and I'llsay it again that's the thing,
right there.
And so I didn't have any Benand Jerry's Cherry Garcia Ice
Cream for a long time.
I mean weeks and months, Ithink it almost was almost a
year.
And then my wife made themistake of sending me to the
(03:27):
grocery store.
And I was in the grocery storey'all, and you know how they do,
right?
They put that stuff right onthe end cap.
And I was walking by.
Let me say I was minding my ownbusiness, I wasn't bothering
anybody, had gotten all thestuff I was supposed to get.
Then I was on the way to thecheckout with my cart and just
as I walked by, I saw the sign,and the sign said Ben and
(03:51):
Jerry's Cherry Garcia Ice Cream.
That's right, get one free.
Now here's my story.
I'm sticking to this story, andbefore I knew it, before I knew
it, two of those things hadjumped into my cart, they had
checked themselves out and hadended up in my car and I'm
driving home and then Iremembered we were not supposed
(04:12):
to be eating Ben and Jerry'sCherry Garcia Ice Cream.
Now you're gonna have to catchup with me and get the rest of
that story.
Now, why is this important.
Well, if you've been hangingaround here over the last couple
of months, you know where we'reheading.
All right, our goal is diabetesand remission Diabetes,
reversal diabetes medicationsaway.
(04:33):
Right, that's where we'reheading and we've got some tools
that we've learned.
We've learned and we'veevaluated.
Right, we've come up with ourwhy We've decided why we want to
do what we're doing.
Why do we wanna be healthy?
And many of you are fastingright now.
You're doing intermittentfasting, you're working your way
up to one 24-hour period, aweek of fasting, and y'all guess
(04:54):
what?
During that 24-hour period,your blood sugar should be so
good that you probably don'tneed medication.
And during the fast, we talkedabout those things that pull us
towards eating when we're nothungry, even not during the fast
, on a regular basis.
Remember our model heat, habits, emotions, access and taste.
(05:16):
And that very first one thosehabits, are the things that push
us in that direction.
It's kind of like being on topof a hill and you're standing
right on the edge and it is justso easy to go over.
And once you get too far, onceyou lean too far over that hill,
guess what?
It's natural that we're fallingdown, that we're rolling down
(05:36):
that hill.
It's kind of like that boulder.
You ever remember thoseold-time movies, right?
Those silent movies, wherethere's a guy, he's at the
bottom and somebody yellsyo-ho-ho and the boulder or the
snow starts coming down.
It's so easy to fall into that.
Those are habits.
And how do we master those?
How do we get into the mindsetof doing what we need to do when
(05:58):
these natural things arehappening?
And so that's what we'respending time talking about
tonight.
How do we master habits,mastering habits to reverse our
diabetes?
Because, after all, we areworking on decreasing the amount
of insulin that our bodyproduces, the amount of insulin
that we're taking, themedications that produce insulin
(06:19):
in our body.
Insulin, after all, makes ushungry.
Insulin makes us have highblood pressure and high
cholesterol and we put on weightand all those things that we've
talked about.
But if we have these littletriggers that push us in the
direction of eating, then all ofthat can be destroyed.
So the first question that wewant to ask, of course is y'all.
(06:40):
So what is a habit?
So a habit is one of thosethings that is kind of it's
unconscious.
They're those small decisionsand actions that we repeatedly
perform, often unconsciously,that shape our daily lives.
These are the things thathappen automatically.
It's kind of like you driveinto work, you can drive to work
(07:01):
the same way and you've done itover and over and over.
You're going to school, you'regoing to the grocery store.
In fact, today I was on my wayfrom work and I was supposed to
stop off at the store on my wayhome to pick something up and I
made the correct turn to go tothe store and I just drove right
by it because I was so used toheading home and I'd made it so
(07:23):
far past the store.
I said, well, I'll get thattomorrow.
But you drive, you get in thecar and you're driving to
wherever you're going and youdon't even have to think anymore
.
And you find yourself at thatplace.
You find yourself at the job,you find yourself at the office,
you find yourself at thegrocery store, you find yourself
at mom's house, dad's house,your son's house, your cousin's
house, because it's automaticand you don't realize it until
(07:44):
you pull into the parking lot.
That is the power of habits,that's the power that they bring
to us and the power that theysometimes seem to take from us.
Because if they are soautomatic that they push us in a
direction that we don't want togo, what about if we could
harness them so they can push usautomatically in the right
(08:05):
direction?
And that's the beauty, becausewhat we want to do is we want to
break those habits that arepushing us in a direction that
takes us away from our goal andbegin forming those habits that
are automatic, y'all that pushus in the right direction.
Now some people will say andI've heard this argument before
if it's a habit, it takes thepower away from us.
(08:27):
One of our viewers right, jeff,I'm picking on you, jeff.
I remember one night we weretalking about fasting and Jeff
said is it cheating if I fastbefore I go to see my doctor?
And I said, yes, it is, butthat's the cheat code.
And this y'all is the cheatcode right here.
The cheat code for makingthings automatic is the habit If
(08:50):
I don't have to think about it,but it's pushing me in a
direction I want to go.
Thank you for that cheat code.
That's what I want.
I want to make it so that Ialmost don't even have to think
about it anymore and it hasbecome a natural part of what I
do, a natural part of me.
So that's a habit.
So what causes habits?
(09:11):
I am going to combine a coupleof things here.
So the habit loop is cravings,our cues, our response to the
cue, and then a reward.
That is the normal habit loop.
But in the atomic habit, thewriter comes up with actually a
couple of other phases, right.
(09:32):
So cues, cravings, responsesand rewards.
And I want to give props to himbecause this is not new to me,
but it falls right in place withwhat we want to do.
So what causes a habit?
So, at the heart of every habity'all is a loop or stages that
comprise cues, cravings,responses and rewards Cues,
(09:57):
cravings, responses and rewards.
So the cue is really a triggerand this is what initiates the
habit.
This is what starts the habitin the first place.
It's a piece of informationthat predicts a reward.
So a piece of information thatpredicts a reward.
This trigger tells your brain togo into automatic mode.
(10:18):
You get in the car, for example, to go to work, and you turn
the key and almost your braintakes over.
You don't remember the turns,you don't remember the stops,
you don't remember all of thatstuff.
But hey, all of a sudden I'm atthe office, all of a sudden I'm
at the grocery store, I'm atthe mailbox or the post office,
(10:42):
I'm at church, I'm at my son'shouse, I'm at my daughter's
house.
It is automatic.
So once that cue, once thattrigger happens, we fall
directly into this path, if youwill, and it's almost like
getting on the top of a slide.
You remember those old slides?
Yeah, I remember going down.
I remember when my son wasyoung, I take him to the top of
(11:05):
the slide and when he was alittle younger he was afraid to
go over.
So what we have to do, we gothim right on the part where he's
just balancing and we just sithim there and we say to him just
lean over, because we knew oncehe leaned over far enough,
gravity would then take himstraight down.
And that's what happens withthe trigger.
(11:26):
The trigger happens.
There's this cue, there's thisthing that happens, that says to
the brain automatically okay,let's go down the slide.
And recognizing cues, these arecrucial Because they are the
things that launch us into thishabit loop or these phases that
we're talking about, that takeus Into the habit and take us
into the behavior, sometimesderail us if we are not careful,
(11:51):
but help us if we harness it.
So example of cues so you seethe running shoes next to the
door.
It triggers your thought ofgoing for a run.
Now, that's an easy one andthat's the one we want.
That's the cue we want to build, that's the cue we want to get
there.
That's the process we want togo to, but often that's not the
one right.
(12:11):
The cues that we get is hey,it's too a clock, let me have a
snack.
Or I've told you the story Ifly into legwardia or JFK and I
don't even have to think anymore.
I automatically go pick up ahot dog or piece of pizza, slice
of pizza or some Chinese food.
It is automatic.
Y'all is becoming lessautomatic, by the way.
(12:31):
Okay, I'm working, don't, don'tjudge me, don't judge me.
So those are our cues.
So seeing your running shoes gofor a run.
So in the context of diabetes, acue could be the time of day,
like I just said, likemid-afternoon, when you
typically reach for a sugarysnack.
Hey, it's three o'clock, heyit's my break, hey it's Whatever
, and we just reach for itwithout even thinking.
(12:52):
It's an automatic process.
So the cue happens and Then thecraving.
So the craving is themotivational force behind every
habit, y'all.
Because if, even if you had thecue, even if you saw the cookie
, or even if it was two o'clock,or even if it was hey, I'm
(13:13):
flying into New York, if therewasn't the craving, if there
wasn't the motivation, we wouldignore it.
So the motivation, the craving,it's not the habit itself that
we crave, but we crave thechange in our state that it
brings to us.
So what does it bring to us?
What feeling do we get from it?
(13:34):
Then we talk about the heatmodel.
The heat said that we eatbecause of habit, emotions,
access and taste.
So that emotion, those emotions, they fall into several
categories.
And here they are.
We find these emotions again,because they're the things that
are going to reinforce whatwe're gonna do.
So we got the craving.
You saw the cookie, it's twoo'clock in the afternoon, I'm at
(13:55):
the airport, we went bowling,we went to the movies, I'm
hanging around out with myfamily.
That's the cue, but the cravingitself is the motivational
force that says okay, now let'sact on it.
And understanding the cravingsthis is essential because
they're the driving force thatpush us to respond.
They're the things that say,hey, yeah, let's go do this.
So we don't crave the habit ofEating a chocolate bar, but we
(14:22):
crave the feeling ofsatisfaction and pleasure that
the chocolate bar brings, like Icould never.
Maybe some, maybe some of youare out there I don't, like I
don't eat cookie dough, butthere are people who eat cookie
dough.
My thing is Ben and Jerry's.
I was in here when was it?
Probably about a year ago, andI was up late because I'd been
(14:45):
woken up.
I was sleeping.
They called me from thehospital.
There was a patient in the ERthat they needed to ask me about
.
So I woke up and I was tired.
Okay, so I dealt with it.
And now I'm up and I wasgetting ready to walk back into
the bedroom and At that time Idid have some Ben and Jerry's
ice cream in this in therefrigerator, and my brain says
(15:07):
to me man, you're tired.
Now it should say I'm tired andI should go to bed.
Sure, isn't that what it shouldhave said?
But guess what it says you'retired, have some ice cream.
I'm not quite sure how thosetwo went together, but they did,
and I felt better.
Now here's the thing sometimeswe we say, oh, when we eat the
stuff it doesn't make us feelbetter.
(15:28):
Yes, it does.
That's why we do it, and herewe're talking specifically about
food.
But there are other habits thatwe have that bring us some
Relief, some pleasure, somethingelse that's going on.
So there I was, I was tired andthe ice cream make me, made me
calm, and I was able, I was able, to go to sleep.
So we don't crave the, we don'tcrave the chocolate, but we
(15:49):
crave the feeling that we getfrom the chocolate.
So we've got the cue, we've gotthe craving and then y'all, we
have the response.
Now the response is the actualthing that you do.
It could be a thought or itcould be an action.
When we're talking here, we'retalking about an action that we
do, but the thought can lead toother action.
An action could be hey, it'sthree o'clock.
(16:11):
Hey, it's two o'clock.
Hey, it's the afternoon, hey,it's whatever, and we go get
snacks.
Or we could think hey, whenthis is done, when I'm finished
watching this movie, we're gonnago to dinner.
So we have a thought, an action.
So the response occurs dependingon how motivated you are and
how much friction there isassociated with the behavior.
(16:32):
If it's easy to do, then wenaturally do.
It's kind of like being on thatslide, being on the top of the
hill, that boulder that's gonnaroll right down.
If it's an easy process, thenwe do it.
If it's not easy, we don't doit.
It's kind of like having aneasy button.
If it's easy and there's highmotivation Remember the
motivation is that craving thenyou're more likely to do it.
(16:52):
So the higher the impact, themore likely it is to happen.
And then, finally, all thereward.
The reward Is the end goal ofevery habit.
So we don't just have habitsjust to have habits.
The habits bring something tous.
The habits bring a benefit tous, even Habits that we call
(17:13):
unhealthy habits.
Because you would say toyourself and I've said this is
myself all this time I know theresult of eating the ice cream
like I know I'm my blood sugaris gonna be high.
I know my weight is gonna go up.
So we know those things.
But the reward that we getoverpowers the knowledge that we
have.
So that's what's going on.
There is this.
(17:34):
There is this feedback loopthat we have, this that we've
developed, that says the thingthat I'm getting immediately
from doing this behavior faroutweighs the detriment that it
causes.
So the reward is satisfying.
It satisfies our cravingbecause, remember, the cravings
are the things that push us, andit teaches us which behaviors
(17:57):
we should remember, which arethe ones that make us feel good.
Now, initially, initially andthis is a whole other Gonna have
lots of conversation about thisso so when you first let's take
somebody who's never eatenchocolate, I don't know where
we'd find that person, but wecan't Somebody who's never eaten
chocolate, like they don'talready know that chocolate is
(18:17):
gonna make them feel good.
So so there's not thatconnection.
Yet they don't know that theice cream is gonna make them
feel good.
So the first time they eat theice cream, then they get that
burst of Whatever sweetness andthey feel good.
Cuz cuz, the ice cream, thechocolate, it releases the sugar
, and sugar y'all Makes the bodyfeel good.
(18:38):
The body likes it.
We get that dopamine burst thatcomes out right, that reward of
eating it.
It may even cause our cortisollevel to go down a little bit.
It calms us, and so the nexttime something happens, the
brain says, hey, you rememberthat stuff that we had.
You remember that donut, youremember that crispy cream, you
(18:59):
remember that Duncan donut?
I'm from New York, so that'swhy I say Duncan donut.
Down here they have crispycream donuts.
Here's the thing I used to workat Baskin Robbins, y'all, when
I was, when I was growing up.
Yeah, I used to work at BaskinRobbins, right there on the
corner of no string and nostring and flat bush.
That we call it the junction.
There was a right.
Now there's a.
What is there now?
I think there's a target there.
(19:20):
But yeah, there used to be aBaskin Robbins Duncan donut, and
that's where I work.
Talking about cravings, talkingabout temptation, right, yeah.
So the body says, hey, youremember that stuff that we had,
let's go get some more of that.
And so we get some more of it.
And this time we get the sameBurst right with fails.
Good, it tastes good, we getthat sweetness, we get that
(19:43):
burst of dopamine.
So the next time somethinghappens here's the ears, the
insidious part the body doesn'teven wait for you to eat the
thing, for you to get thedopamine.
It pumps some dopamine out inpreparation for you to have it.
So even even when you're likeI'm not gonna have it, I'm not
gonna have that, dopamine comesout and it's flooding your
(20:05):
system and the body says, welike how that feels, let's go
get it.
And we get it and we're hookedbecause it remembers that's
what's going on.
When we're talking about habits, the body remembers what was
there and it says, hey, let's goget that.
And because it feels y'allamazing is like man, it's like
it's in 3d.
I can't believe what justhappened.
(20:27):
I could.
Could you imagine how that mademe feel that taste?
Hmm, let's get some more.
So what are some examples?
We feel calm after an argumentand after we eat cookie dough.
Now here's one that I feel alot.
It doesn't have to do with food, but it is a reward, and this
is my example to show you thatit does not have to be food.
(20:49):
We talk about food, we'retalking here about diabetes, but
you get a sense ofaccomplishment after completing
a task, like when I, when Ifinish, when I finish here
tonight, after I finish talkingwith you guys, and I get off.
I get that buzz.
And I've said to you beforethat if you found me after a
show, after I've done a live.
You can like plug a light bulbinto me and the light bulb will
(21:12):
probably glow because that's howmuch energy I have In
anticipation of coming on.
I get a dopamine burst becauseI love this, so yeah.
So those are some examples ofthat reward that we get.
So we go through that loop thecue, the craving, the response
reward and after a while, y'allit just becomes automatic and we
(21:33):
ask ourselves how did thishappen?
It becomes more and moreautomatic because each time we
have it, each time we go throughthe process, the body gets
better, we get more, we feelbetter, and every time something
happens.
Now here's what happenssometimes.
So it started out because wewanted to feel better after that
(21:59):
meeting.
So that was the initial thing,say, that was the cue two
o'clock in the afternoon, it'sone o'clock in the afternoon,
I'm hanging out with somefriends, I'm hanging out with
whatever the reason was, and sowe formed this loop and after a
while the body remembers what itfelt like to have that thing.
So now the body takes you andit makes you use that same
(22:22):
process for other stuff.
It started out because you werefrustrated, it started out
because it was afternoon, itstarted because it's three
o'clock, but now you're tiredand the body says hey, I wonder
if that stuff we had last timecan make us feel better when
we're tired.
Hey, I'm in pain.
Hey, I wonder if that stuff wehad last time can make me feel
good when, now that I'm in pain,I don't want to talk, I don't
want to have that conversation,hey, I don't want to face this
(22:48):
particular thing that'shappening.
I wonder if this stuff willcalm me down.
You see what just happened Notonly do we form a habit because
now it's automatic, but we tookthat habit and we extrapolated
it across multiple domains andwe ask ourselves how did that
happen?
And it happened because of thatprocess Q craving, response,
reward.
(23:08):
So Q's y'all, what are some Q'sright?
So Q's are those things thattrigger right.
By identifying the Q's thattrigger our routines and the
reward we're looking for, we canstart to unravel and rebuild
our habits in a way thatsupports our diabetes management
.
And just like we had the heatmodel, I want to give you four
(23:30):
things Reasons, reasons, sohabits, why those habits form.
Number one they form because oftime, and you've heard me say
it over and over here, eventonight it's, I don't know, 730
AM.
I eat because it's breakfasttime.
It's 10 o'clock, so I eatbecause it's snack time.
It's movie night, so I eatbecause it's movie night.
(23:53):
Now here's the thing.
You could have just had dinner,you could have been, you could
be full, but if you go from thedinner table and say, hey,
tonight's gonna be movie night,you go from the dinner table and
you go and you sit on the couch, you turn on the TV and we pop
in popcorn.
Why?
Because it's just what we do.
Now, let me, let me let mepause and say this what we're
(24:13):
talking about here, this is theprocess of the triggers.
These are the things thathappen.
These are the habits.
We're not saying whether eatingpopcorn with movies is bad.
That's not what we're saying.
But I want you to understandwhat pushes you, what pushes us
in the direction of those things, so that we then get to make
(24:34):
the decision.
Now I'll tell you my son lovespopcorn.
As a matter of fact, there'sthis thing that he makes.
So he it's a cinnamon checkswith popcorn with brown sugar.
He loves that for movies.
Now, I'll have a handful.
I don't have as much as he does, but so I sit there and I have
some.
Why?
Because my son made it.
(24:55):
Now we we talk and say, hey,man, I can't, I'm not going to
eat all of that, but I have some.
And this is where sometimes wecan become derailed.
And you've heard me say, when Iwas in Jamaica last month, in
well, two months ago, you willremember that I was I was doing
a fast, I was doing one of my 72hour fasts, and while we were
(25:16):
there we ran into some friendsand we went to their house and
my friend I was sitting downtalking to him and his wife, and
well, his wife got up, she madesome juice and she handed me a
glass and guess what?
I was in the middle of a fast.
I drank it.
So so, in your process, I wantyou to make sure that your
management of your disease isfitting into your life so you're
(25:37):
not sitting at the cornereating rice, cakes and celery.
There's nothing wrong withthose when everybody's sitting
at the table enjoying fellowship.
Because sometimes that processof sitting it in the table can
derail us because it makes usisolated.
You show up at somebody's househey, I can't eat in your food
because I'm fasting.
Well, first of all, don't tellanybody you're fasting.
(25:58):
You don't have to.
You can sit and have aconversation and say, okay,
thank you, whatever.
Don't make it a thing.
Don't make the way you eat athing.
Make sure people you know thepeople you know are fine with
your family.
Make sure your family's withyou.
Right, and that's it.
Just just go about yourbusiness on a natural, normal
basis, right?
You don't have to advertise tothe world that that's, this is
(26:20):
what you're doing.
So it's 730.
I'm going to eat because it'sbreakfast.
It's late night.
I'm going to have a snack,right.
So these time based triggerscan often lead us to go down
that habit process withoutactually being hungry.
The next thing, thing next read,next treasure trigger for
habits is location and context.
(26:41):
Our environment is full of cuesthat can trigger us.
At my office, we have thepharmaceutical reps who come in,
we have people who come by,patients who bring stuff to the
office, right.
And if I'm not careful, I walkby the break room and there's a
you know, some pie sitting there.
(27:02):
You know, maybe they broughtsome cookies during the holidays
.
So there's, there are the cuesthat are there even here in my
office.
I've had to take, I've had totake the nuts out of here I
don't have any.
Well, actually there's someright there, but I had to take
the cashews and almonds outbecause if they're sitting here,
guess what, y'all, I'm eatingit.
Yeah, I know you're saying, oh,dr Wood, if you were stronger,
(27:25):
if you were like, yeah, youwouldn't eat it.
No, I'm going to eat it becauseit's right here.
So I take it away from me andthat's going to come in the next
lecture we're going to talkabout how do we, how do we fix
some of this stuff?
The next thing is what was thepreceding action?
What was the thing thathappened before the thing you
did?
The sequence of eventssometimes pushes us in a
direction that could be atrigger.
(27:45):
And here, once again, there'sthat emotion part that comes
from our heat model A stressfulmeeting leads you to snack.
So if every time you come outof your meeting you're grabbing
something to eat or grabbingsomething to drink, guess what?
It's the meeting that's calledthat, that's preceding it,
that's causing the habit, thathas caused the habit, because
your brain says to you hey, wejust left the meeting, we know
(28:06):
we're not hungry, but this stuffthat we did last time was so
good, let's do it again becauseit's going to help us out.
And then other people, peoplearound you have an amazing
ability to affect your behavior.
They impact what we do Family,friends, colleagues.
I told you, guys, I don't godown to the cafeteria at the
(28:28):
hospital anymore, not for lunch.
I may stop by, you know, see ifanybody's in there later, but I
don't.
I don't go down at lunchtimebecause it's a social
environment.
We're sitting around with mycolleagues.
You know these guys and galsthat you know I kick it with and
we eat.
So while you're talking,sometimes you're not even mine,
you're not even you don't havethe president of the mind,
(28:49):
because it is a fellowship timeand you were just grabbing.
And you know, dwayne, try this,let's do this.
Other people have an ability toaffect us.
So how do we break?
How do we break?
How do we break habits and formnew ones?
So, breaking old habits andforming new ones, it's not easy.
What did I say y'all?
It is not easy, but it can bedone.
(29:11):
It is definitely possible withthe right approach.
Whether it's planning your meals, incorporating exercise into
your daily routine which we'llbe talking about, exercising
We've not addressed that yet orimproving your medication
adherence, small changes canlead to big results.
There is a book, the compoundeffect Dan Hardy, I believe, is
(29:33):
who wrote the book, and he talksabout how small changes can
lead to big results.
Often we think that, oh, youknow, that bag of chips that I
ate, that's not going to meananything.
Oh, that piece of cookie orthose nuts that I ate, they're
not going to mean anything.
But guess what?
Y'all they add up and they cancause us lots of issues down the
(29:57):
road.
Because, remember, every time weput something in our mouths
that have carbs, then our bloodsugar spike.
When the blood sugar spikes,then the insulin spikes.
If our body makes insulin, orif our body's not making enough
insulin, then we've got to treatit by taking more insulin from
outside to bring the blood sugardown.
Or we have medications thatwe've taken, pills or other
(30:21):
non-insulin shots that areproducing insulin in our body,
and the reason we've got toproduce the insulin is because
the blood sugar went up, theblood sugar spiked.
So these habits that we have ofsnacking, going to food, then
those habits cause the rise inblood sugars, leading to the
insulin.
And remember, we are not so muchconcerned about blood sugar
(30:43):
here, we're concerned about theinsulin.
If we manage the insulin y'all,the blood sugar themselves will
take.
The blood sugar will take careof itself.
Now, for those of you who arenew to us, that's a new concept
for you, because we've beenconcentrating.
All you've been told isconcentrating on sugar.
Now, sugar is important.
The blood sugar is important,so don't get me wrong, because
it is the blood sugar thatcauses the damage.
(31:04):
But the incident, or the thingthat's causing the resulting
blood sugar to be high, is thefact that the insulin is not
functioning properly, and theinsulin is not functioning
properly for lots of differentreasons.
So, breaking the habit.
We want to make sure that we'reputting some things in place to
begin breaking that.
And so these are the triggers,right One, two, three, four that
(31:28):
we just went through.
So time, how do we fix that one?
How do we fix that one?
We monitor our daily routinesand we note the times when we
are engaging in certainbehaviors.
In this case, we're talkingabout food and ask ourselves am
I doing this because I need toor because it's just the time?
Am I doing this because I haveto, because I need to, or is it
(31:50):
just time?
So the first thing we've got todo is you've got to be aware,
right?
Okay, these are the groups ofthings that cause the habit.
My time, right, the location,and we'll go through the other
two others in a minute.
But what's going on, this thingthat I'm doing?
And notice, I'm not telling youto stop doing it.
So in my office, and sometimesmy patients or people that I'm
(32:11):
talking to, they'll look at mekind of inquisitively because
I'll say to them I'm not tellingyou to stop eating cookies, I'm
not telling you to stop eatingice cream.
And they're like what do youmean?
I said, what I'm asking you isto find out why you ate the ice
cream.
Because it's because the icecream did what it's supposed to
do.
Right, what do you think thepurpose of ice cream is?
The purpose of ice cream is totaste good.
(32:33):
Purpose of ice cream is toraise your blood sugar.
That is the.
That's what it was designed todo.
So the ice cream did its job.
The question is why did you eatthe ice cream?
So often we try to take foodaway from people without finding
out why they went to the food.
Because if we figure out whythey went to the food and we fix
that problem, guess what?
(32:53):
We wouldn't have to worry aboutice cream or cookies or cake or
candy or donuts, right?
Am I doing this because I needto or because it's just that
time of day?
Right?
Remember time is one of thethings that push us to eat.
Number two location theenvironment that we're in.
I told you that I had to changemy environment.
(33:14):
My wife is a big helper in this.
Sometimes I get annoyed I haveto say it because you know we'll
have people over.
You know we'll have, I mean,cake or juice or whatever it is,
and if I go out to the store Icome back and it's all gone,
y'all Right, it's like this thesecret police came in and they
package it all up and they tookit away.
(33:35):
Like she'll send all the stuffwith people.
Like I'll go drop somebody homewho you know who may not have
had a ride, and I'll come backand all the juice is gone.
I'm like you couldn't have atleast saved me, like one.
But you know what she knows,she knows me, and so that's her
way to help me.
Honey, thank you, even thoughsometimes I'm not always happy.
So what are those things that?
So we want to minimize the cuesin our environment during
(33:59):
fasting.
One of the things that I don'tdo.
I try not to do.
I did it last week actually.
I think it didn't do me well,so I was fasting.
I was probably two days, 48hours in, and I didn't bring,
because I told you I useunsweetened tea, so I didn't
bring any to the office.
And so I went down to thecafeteria to get some at
(34:21):
lunchtime Not the physicianlounge, because I think I don't
go there but I went to the maincafeteria in the hospital and I
walked down there and as I gotoff the elevator and started
heading towards the cafeteria,guess what hit me?
That's right, the smells right,those cues, all right.
And then, so that's, that's,that's so.
Clean your area.
So, number one figure out whyyou did it.
(34:44):
Is it just time?
And we need to change?
Change that process.
We need to break that process.
Number two is it the area Right?
Clean our area.
Number three what was the thingthat happened right prior to
this particular habit, thisparticular thing that I do?
Trace it back from theunhealthy thing you did and find
(35:05):
the proceeding action and then,once you do that, you want to
create a new, healthier chain.
Right?
So when you come out of themeeting.
Don't go in the direction ofthe vending machine.
Sometimes we plan is like, okay, I'm going to keep these
Skittles in my desk so I canhave some after the meeting.
Well, you've just planned toreinforce that habit.
(35:26):
Make a different plan.
Don't just fall off the slideand then people evaluate the
people that are around you.
Evaluate the people that arearound you.
Do you find yourself, everytime you're with these
particular folks, that you eat?
Every time you're with thisgroup?
You do this right, whatever thehabit.
Right here we're talking aboutfood and diabetes, but this can
(35:46):
be applied to everything.
And what you want to do is youwant to start joining
communities.
Hey, shameless plug.
You want to join communitieswhere the people that are in the
community are doing the thingsthat you want to do.
Now, you may not be able tochange what's going on at home
or the people that are in yourimmediate circle.
Create a bigger circle so thatthe things you do are now
(36:10):
normalized.
How many of you have donesomething that you really
weren't like gung ho about doing, but you did it because the
group that you were in were withdid it?
Now, I'm not talking aboutcrazy bad stuff, right.
I'm talking about it, right,but even that, right, you did it
because you were in the group.
That's the power of communityy'all.
(36:31):
So surround yourself withpeople that are doing the things
that you want to do, and if youdo that, then you can manage
the habits, manage the triggers,manage the things that are
going on.
So that's the plan, that's howwe overcome, that's how we beat
the trigger, that's how we getthrough, that's how we modify,
that's how we get habits to helpus reverse our diabetes.
(36:53):
Because the things that we do,every little bit counts.
And as we go through theprocess of what causes a habit,
we got to hit these things thecues, the cravings, the
responses and the rewards.
And we've got to begin dealingwith the triggers, those things
(37:14):
that make those habits automatic, things we do because of time,
because of location, our content, context, what preceded
bringing us into this situation,this habit that we're in, and
then the people that we arearound.
All right, let's see who's.
We got some folks out there andlet's hop over and let's see if
(37:39):
we got some questions, got somecomments.
I saw a lot of folks come in.
I heard those.
Let's see, let's see Jeff.
We said hi, cheri from New York.
Yes, teresa, I guess you werelaughing at my story.
Was that the story about theBen and Jerry's?
I'm assuming?
And hey, key, key's here.
(38:01):
Key Washington said we are awork in progress.
Yes, we are, yes.
Key says yes, I live an hourfrom Vermont and in the 90s and
got hooked on Ben and Jerry.
Really, key, yes, yes, yes,isn't this something else?
Okay, okay, see, I'm startingto salivate.
(38:25):
Jennifer says our neighbor has adairy.
They sell their own products.
I buy buttercream, plain yogurt, sometimes the ice cream too.
They had a hot chocolate flavorfor Christmas, hot cocoa flavor
for Christmas.
I sent my husband most times.
Now, see, yeah, yeah, yeah, Isometimes don't go right, okay,
(38:49):
teresa, said Jennifer talkingabout access.
That's right, she has it rightnext door to her, right?
Teresa said you are so real andwe appreciate that.
Teresa, it is interesting that Iwas sharing with someone just
(39:14):
recently and I think we havesaid it even here that one of
the best things that I ever didwas to begin, was getting
comfortable enough to beginsharing my story.
You know why?
Because when I don't share my,when I didn't share my story, it
(39:37):
was so easy, right, and thenyou guys made it identify.
It's so easy to hide, yep, butwhat community does, right, what
community does is community notonly supports you when things
(39:57):
are rough, but community callsyou to go to be better.
So my my guys, who I went, wentaway with you know, we're
sitting around talking and I wassharing some stuff with them
and so.
So what you would also need iscommunity that will be real with
you.
So I was sharing something withthem and I was, you know, I was
(40:20):
, I was expecting them to like,come down on my side,
ba-ba-ba-ba, and they're like noman, look, listen, you know,
right, and I was like, wait aminute, that's not really what I
want to hear, right?
Sometimes you have that, thosepeople, and that happens when
people are real, when people are, when people feel comfortable
(40:43):
enough To say, hey, this iswhat's going on and that's why I
love where we are.
I love this community thatwe're building, because we get
to say to each other, hey, look,this is where we are, this is
where we're heading, and to saythis is where I'm failing or
this is where I'm not doing sowell, and so I love that.
So thank you for that, teresa,appreciate that, all right?
(41:06):
Well, let's take a look at somenumbers, right?
So I've been, I've been talkingthe whole time.
Where, where?
Before I do that, let me askyou guys some questions, right?
Questions number one Are theresome Places here that you saw
yourself, right?
What triggers you?
What triggers you in yourhabits?
Is it time, is it location orcontext?
(41:29):
Is it your environment, right?
Is it Some event that happens,some some routine thing that
happens?
Or is it the fact that you arearound people who may not be at
your place yet, right?
Some people?
People move at different paces,right?
So, phase one two, three orfour when do you think you are?
(41:50):
You know, drop it in, drop itin the chat, right, drop it in
the comments.
One, two, three or four, allright.
So, as we do that, let's hopover because I want to take a
look at my blood sugars.
If you guys remember, we endedour fast back on Friday, friday
evening, and here is what myLibre is saying my blood sugar
(42:16):
is right now let's fix thisright here 96.
My Dexcom is saying that myblood sugar is 117, and remember
, there's that differencebetween the two, and it seems
like the desk Dexcom tends to beabout 15 points or more above
the Libre right, which is why Ihave these two meters that we're
(42:40):
going to use here in just aminute to show what our blood
sugars are.
Right, theresa says hiding iseasy.
I saw myself in Timing andcertain events.
Yeah, yep, I mean, change thisso we get your comment there
really quickly.
Yeah, yeah, so we have toidentify where we, what are the
(43:00):
things that we personally Needto work on.
All right, so let's take a lookat some of these numbers.
Let's see this grab, and I've,like I told you guys, I, you, I
have a Contour meter and I havea contour meter because this is
the one that we currently use inthe office.
We've used things like onetouch vario in the past, but
(43:22):
this is where we are.
And then this guy says 107.
So, right now, the contourright is the higher.
Well, it's between what was theDexcom?
Yes, the Dexcom is 119, so thecontour is actually between the
(43:45):
two right.
Right, so that's that, and let'sgo ahead and let's see what my
ketones are.
Remember, we ended the fastback on Friday, I think.
I checked it this morning andit was point five, so I'm gonna
see what it is now.
All right, point four.
So let's talk a little bitabout ketones again.
(44:05):
Maybe ketones are the thingsthat we want to happen.
Ketones are the things that wewant Because it's that, that
point that our body switchesfrom burning Carbohydrates and
it starts burning ketones.
Well, obviously, all right.
So ketones if your ketones arepoint less than point five, that
(44:27):
means you're not in ketosis,which is which I am not right
now.
Point five to about one.
Point five is therapeutic,nutritional ketosis and above
that is Therapeutic ketosis.
So during my fasts, I amusually between Well, higher
than point five.
Definitely that first day,maybe I'm point five to one,
(44:47):
point two, and then, as we getinto day two and day three, then
we get higher.
It is at 24 hours where thebody stops burning Glycogen and
starts burning fat.
So right now, our goal, if youremember, is 24 hours once a
week of Fasting, and we'll comeback.
We'll talk about that here injust a minute.
All right, if you are out there,go ahead.
(45:11):
If you have questions, popthose in.
This is a great place for us todo our thought of the day.
But I see, let's see.
Teresa says Okay, so that's theone that she said earlier.
I see myself in Timing incertain events.
(45:31):
Yeah, so if you're, if you'rethere, go ahead and drop that in
the comments, because we'd loveto know when you see yourself.
And if you are fasting, or ifyou've been fasting, drop in the
comments how far you've beenable to go.
Right, have you been able to dothe 24 hours?
Are you at 18 hours?
Are you at some other, someother number, because we'd love
(45:54):
to hear and see when you are andto celebrate you, by the way.
Right, so we want to celebrate.
Celebrate where you have been.
All right, all right, everybody.
Wow, ah, and we've made it tothe end of another show.
Let's see.
Jennifer says Actually,jennifer, let's do it this way.
(46:16):
Jennifer says started fastinglast November, had done several
24 hour fast, 248 hour fast lastweek, completed 72 hour fast
with you.
She said that she felt fine Letme go back to her note until
(46:36):
she started refeeding.
Then, whoo, that was difficult.
So, jennifer, what?
What aspect of refeeding didyou find difficult?
Was there something?
Did you start out slow?
As a matter of fact, why don'tyou pop in the in the chat and
let us know what it was that youate when you first, when you
broke your fast?
All right, what did you eat.
(46:58):
When you broke your fast, shesaid.
She said I broke my fast in theeating evening.
I ate late protein snack.
The next morning I was hungry,very hungry, ah, okay, so, so,
(47:23):
okay, so I think let me let meaddress a couple of things there
, jennifer, and so for everyone,and, and when we're breaking
the fast, as Jennifer has seenus do, we want to start slow,
okay, one of the things that Ipropose is that we start fasting
(47:43):
in the evening, right that, sothat you are sleeping for a big
part, particularly if you'redoing is just the 24 hour, so
that you are sleeping for a bigpart of the fast.
Okay, so, if you start in themorning, then you've got a whole
, you know, you got the wholeday ahead of you, and then
another 12 hours, and so forth.
If you start in the evening, bythe time you wake up in the
(48:05):
morning, then you have alreadygone eight hours or nine hours
Into the fast, which is a greatthing.
One of the drawbacks of endingthe fast in the evening, however
, is that we don't want to Eat alot at night, right, so we tend
not to do that.
However, if you're coming offof a fast particular 72 hour
(48:31):
fast and we break the fast atnight and we don't eat that Food
that we ate, even though, forinstance, jennifer, you ate
protein.
That protein still stimulatessome insulin Right, and the
protein gets your body moving.
So the body says, hey, there'ssome food in there, and it now
comes back to try to begindigesting that food.
(48:51):
And the spike in insulin makesus hungry.
And if we don't add, if wedon't put enough food in there,
then by the time you go to sleepand wake up the next morning
you're gonna be famished, okay.
So that's one thing to becareful of.
And I Think I ended there.
Was it six o'clock?
I ended my fast?
Yeah, yeah, so it's six.
(49:13):
So I.
So I I have gone now to intostarting the fast at six and
ending the fast around sixo'clock.
That way I still have.
Traditionally, when I do myregular non fasting days, I try
not to eat after six, eighto'clock.
On fasting days on, when I'mbreaking the fast, I do eat
after that because I want to getenough in.
(49:34):
So I break the fast with likebone broth and you guys may have
seen me break it with nuts andbeans and Then I wait about an
hour, hour and a half, and thenI have another meal that has
more stuff, and then I go tosleep.
Right, I don't eat another one,but enough food.
So that, because now the bodywants food, because you've given
(49:56):
it some, and it can make youvery famished, jennifer.
But but, jennifer, I'm soexcited, I'm, I'm elated that
you Did, we're able to fast withus and you completed the 72
hour fast, so I love that.
For those of you who are havenot done a 72 hour fast, I'm
gonna give you some informationhere in a minute about what we
(50:19):
want you to do and where we are.
So Last time we were here, Itold you we were, I was going to
Do a zoom, and that zoom let meget in here, and so this is a
zoom meeting where you can signup, sign in, we can actually
talk to each other and, like Isaid, seven o'clock on next
(50:42):
Thursday, the 14th, we're gonnago, we're gonna have the, the,
we'll have the zoom, we can comein, you guys will talk, we're
gonna broadcast Me on the on thechannel, but you'll be able to
talk to me in the zoom, okay,and then we'll go from there.
All right, so to my asks, right?
(51:03):
So these is what we do every,every week.
When we come on, the first askis for you to go ahead and join
us in the challenges, Right?
So we've asked that you workyour way up to fasting for one
24-hour period once a week.
Remember, we're decreasing theamount of insulin in our body
and that has Ramifications forso many, so many different
(51:24):
things.
Remember, it's not just Forthose of you out there in
diabetes.
We're putting your diabetes inremission, we are reversing
diabetes, but also it helps tosolve lots of other issues.
And number one fasting for 24hours once a week, wherever you
find yourself right now, goahead and start where you are.
So if you have not done 24hours, that's okay, let's work
(51:45):
on.
If you're at eight, go to ten.
If you're at ten, go to twelve.
If you're twelve, go tofourteen, sixteen, eighteen,
twenty, twenty-two and thentwenty-four, right?
So once a week, that's whatwe're moving.
We're looking for Progress, notperfection.
Number two come back, join thecommunity, right?
The community is better, thecommunity is enhanced, the
community grows.
When you're here, right, we getto in, we get to encourage each
(52:07):
other.
Well, when comes to encouragein a minute, we get to encourage
each other, we get to buildeach other, we get to see where
each other are and we get tolearn together.
And then, finally, there are somany people out there that you
know people that have diabetesand you can help them by sharing
this link.
Invite them here, let them knowwhat we're doing here on the
(52:31):
channel.
I love coming on.
I'm so excited to be here withyou.
This is dr Dwayne 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,take charge of your life, avoid
Complications and go to the nextlevel, creating the life you
always wanted.
And for this year y'all newyear, new year you.
So it's three o'clock in the afternoon and you
just got out of that meetingand you're rushing home by the
end of the day and you get offthe highway and just as you make
the turn, there is that littleconvenience store.
You know the one, the one thathas your favorite drink or your
(00:21):
favorite snack, or your favoritesomething.
And, without even thinkingabout it, you get out of the car
, you go into the store, you getyour snack, you get your drink,
and you're in the car drivinghome and then you realize, wait
a minute, I decided that Iwasn't gonna do that today, that
(00:41):
I'm not gonna stop at thatstore.
But guess what had happened.
Have you ever wondered why itis those things that we wanna do
is so sometimes difficult?
Why is it that we end up justfalling into some of the things
that we don't wanna do?
And the things that we wanna doare the things that don't
(01:02):
happen, and y'all.
That's what's called a habit.
And so tonight we're gonnaspend some time talking about
habits.
We're gonna talk about thosethings that, if we master them,
can help us in our diabetesjourney and in the process of
what we're doing.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E the E stands forendocrinology.
(01:22):
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 you, new Year, new you.
You can sometimes tell the kindof day I've had, actually, if
(02:04):
you follow me and I make thatright or that left off of the
highway and if I go by thatstore, then the day's been
pretty good.
But if I stop off, guess what?
Yes, it's been one of thosedays and that's what we're gonna
be talking about tonight On ourshow New Year, new you.
(02:24):
Well, what are these habits?
How do we master habits toreverse diabetes?
I'm talking to adults with typetwo diabetes.
How do we put our diabetes inremission?
How do we reverse diabetes?
How do we get off of some ofthose diabetes medications?
And that's what we've beendoing as we move through the
year so far.
(02:44):
Have you heard this story before?
I think I've told it before.
I'm gonna tell it again.
My wife and I we lived in Ohioand I was going through
residency and we decided that wewere gonna go on this health
kick and we were gonna loseweight At least I was gonna lose
weight and I started, y'all oneof my favorite things Ben and
(03:06):
Jerry's Cherry Garcia Ice Cream.
I've said it before and I'llsay it again that's the thing,
right there.
And so I didn't have any Benand Jerry's Cherry Garcia Ice
Cream for a long time.
I mean weeks and months, Ithink it almost was almost a
year.
And then my wife made themistake of sending me to the
(03:27):
grocery store.
And I was in the grocery storey'all, and you know how they do,
right?
They put that stuff right onthe end cap.
And I was walking by.
Let me say I was minding my ownbusiness, I wasn't bothering
anybody, had gotten all thestuff I was supposed to get.
Then I was on the way to thecheckout with my cart and just
as I walked by, I saw the sign,and the sign said Ben and
(03:51):
Jerry's Cherry Garcia Ice Cream.
That's right, get one free.
Now here's my story.
I'm sticking to this story, andbefore I knew it, before I knew
it, two of those things hadjumped into my cart, they had
checked themselves out and hadended up in my car and I'm
driving home and then Iremembered we were not supposed
(04:12):
to be eating Ben and Jerry'sCherry Garcia Ice Cream.
Now you're gonna have to catchup with me and get the rest of
that story.
Now, why is this important.
Well, if you've been hangingaround here over the last couple
of months, you know where we'reheading.
All right, our goal is diabetesand remission Diabetes,
reversal diabetes medicationsaway.
(04:33):
Right, that's where we'reheading and we've got some tools
that we've learned.
We've learned and we'veevaluated.
Right, we've come up with ourwhy We've decided why we want to
do what we're doing.
Why do we wanna be healthy?
And many of you are fastingright now.
You're doing intermittentfasting, you're working your way
up to one 24-hour period, aweek of fasting, and y'all guess
(04:54):
what?
During that 24-hour period,your blood sugar should be so
good that you probably don'tneed medication.
And during the fast, we talkedabout those things that pull us
towards eating when we're nothungry, even not during the fast
, on a regular basis.
Remember our model heat, habits, emotions, access and taste.
(05:16):
And that very first one thosehabits, are the things that push
us in that direction.
It's kind of like being on topof a hill and you're standing
right on the edge and it is justso easy to go over.
And once you get too far, onceyou lean too far over that hill,
guess what?
It's natural that we're fallingdown, that we're rolling down
(05:36):
that hill.
It's kind of like that boulder.
You ever remember thoseold-time movies, right?
Those silent movies, wherethere's a guy, he's at the
bottom and somebody yellsyo-ho-ho and the boulder or the
snow starts coming down.
It's so easy to fall into that.
Those are habits.
And how do we master those?
How do we get into the mindsetof doing what we need to do when
(05:58):
these natural things arehappening?
And so that's what we'respending time talking about
tonight.
How do we master habits,mastering habits to reverse our
diabetes?
Because, after all, we areworking on decreasing the amount
of insulin that our bodyproduces, the amount of insulin
that we're taking, themedications that produce insulin
(06:19):
in our body.
Insulin, after all, makes ushungry.
Insulin makes us have highblood pressure and high
cholesterol and we put on weightand all those things that we've
talked about.
But if we have these littletriggers that push us in the
direction of eating, then all ofthat can be destroyed.
So the first question that wewant to ask, of course is y'all.
(06:40):
So what is a habit?
So a habit is one of thosethings that is kind of it's
unconscious.
They're those small decisionsand actions that we repeatedly
perform, often unconsciously,that shape our daily lives.
These are the things thathappen automatically.
It's kind of like you driveinto work, you can drive to work
(07:01):
the same way and you've done itover and over and over.
You're going to school, you'regoing to the grocery store.
In fact, today I was on my wayfrom work and I was supposed to
stop off at the store on my wayhome to pick something up and I
made the correct turn to go tothe store and I just drove right
by it because I was so used toheading home and I'd made it so
(07:23):
far past the store.
I said, well, I'll get thattomorrow.
But you drive, you get in thecar and you're driving to
wherever you're going and youdon't even have to think anymore
.
And you find yourself at thatplace.
You find yourself at the job,you find yourself at the office,
you find yourself at thegrocery store, you find yourself
at mom's house, dad's house,your son's house, your cousin's
house, because it's automaticand you don't realize it until
(07:44):
you pull into the parking lot.
That is the power of habits,that's the power that they bring
to us and the power that theysometimes seem to take from us.
Because if they are soautomatic that they push us in a
direction that we don't want togo, what about if we could
harness them so they can push usautomatically in the right
(08:05):
direction?
And that's the beauty, becausewhat we want to do is we want to
break those habits that arepushing us in a direction that
takes us away from our goal andbegin forming those habits that
are automatic, y'all that pushus in the right direction.
Now some people will say andI've heard this argument before
if it's a habit, it takes thepower away from us.
(08:27):
One of our viewers right, jeff,I'm picking on you, jeff.
I remember one night we weretalking about fasting and Jeff
said is it cheating if I fastbefore I go to see my doctor?
And I said, yes, it is, butthat's the cheat code.
And this y'all is the cheatcode right here.
The cheat code for makingthings automatic is the habit If
(08:50):
I don't have to think about it,but it's pushing me in a
direction I want to go.
Thank you for that cheat code.
That's what I want.
I want to make it so that Ialmost don't even have to think
about it anymore and it hasbecome a natural part of what I
do, a natural part of me.
So that's a habit.
So what causes habits?
(09:11):
I am going to combine a coupleof things here.
So the habit loop is cravings,our cues, our response to the
cue, and then a reward.
That is the normal habit loop.
But in the atomic habit, thewriter comes up with actually a
couple of other phases, right.
(09:32):
So cues, cravings, responsesand rewards.
And I want to give props to himbecause this is not new to me,
but it falls right in place withwhat we want to do.
So what causes a habit?
So, at the heart of every habity'all is a loop or stages that
comprise cues, cravings,responses and rewards Cues,
(09:57):
cravings, responses and rewards.
So the cue is really a triggerand this is what initiates the
habit.
This is what starts the habitin the first place.
It's a piece of informationthat predicts a reward.
So a piece of information thatpredicts a reward.
This trigger tells your brain togo into automatic mode.
(10:18):
You get in the car, for example, to go to work, and you turn
the key and almost your braintakes over.
You don't remember the turns,you don't remember the stops,
you don't remember all of thatstuff.
But hey, all of a sudden I'm atthe office, all of a sudden I'm
at the grocery store, I'm atthe mailbox or the post office,
(10:42):
I'm at church, I'm at my son'shouse, I'm at my daughter's
house.
It is automatic.
So once that cue, once thattrigger happens, we fall
directly into this path, if youwill, and it's almost like
getting on the top of a slide.
You remember those old slides?
Yeah, I remember going down.
I remember when my son wasyoung, I take him to the top of
(11:05):
the slide and when he was alittle younger he was afraid to
go over.
So what we have to do, we gothim right on the part where he's
just balancing and we just sithim there and we say to him just
lean over, because we knew oncehe leaned over far enough,
gravity would then take himstraight down.
And that's what happens withthe trigger.
(11:26):
The trigger happens.
There's this cue, there's thisthing that happens, that says to
the brain automatically okay,let's go down the slide.
And recognizing cues, these arecrucial Because they are the
things that launch us into thishabit loop or these phases that
we're talking about, that takeus Into the habit and take us
into the behavior, sometimesderail us if we are not careful,
(11:51):
but help us if we harness it.
So example of cues so you seethe running shoes next to the
door.
It triggers your thought ofgoing for a run.
Now, that's an easy one andthat's the one we want.
That's the cue we want to build, that's the cue we want to get
there.
That's the process we want togo to, but often that's not the
one right.
(12:11):
The cues that we get is hey,it's too a clock, let me have a
snack.
Or I've told you the story Ifly into legwardia or JFK and I
don't even have to think anymore.
I automatically go pick up ahot dog or piece of pizza, slice
of pizza or some Chinese food.
It is automatic.
Y'all is becoming lessautomatic, by the way.
(12:31):
Okay, I'm working, don't, don'tjudge me, don't judge me.
So those are our cues.
So seeing your running shoes gofor a run.
So in the context of diabetes, acue could be the time of day,
like I just said, likemid-afternoon, when you
typically reach for a sugarysnack.
Hey, it's three o'clock, heyit's my break, hey it's Whatever
, and we just reach for itwithout even thinking.
(12:52):
It's an automatic process.
So the cue happens and Then thecraving.
So the craving is themotivational force behind every
habit, y'all.
Because if, even if you had thecue, even if you saw the cookie
, or even if it was two o'clock,or even if it was hey, I'm
(13:13):
flying into New York, if therewasn't the craving, if there
wasn't the motivation, we wouldignore it.
So the motivation, the craving,it's not the habit itself that
we crave, but we crave thechange in our state that it
brings to us.
So what does it bring to us?
What feeling do we get from it?
(13:34):
Then we talk about the heatmodel.
The heat said that we eatbecause of habit, emotions,
access and taste.
So that emotion, those emotions, they fall into several
categories.
And here they are.
We find these emotions again,because they're the things that
are going to reinforce whatwe're gonna do.
So we got the craving.
You saw the cookie, it's twoo'clock in the afternoon, I'm at
(13:55):
the airport, we went bowling,we went to the movies, I'm
hanging around out with myfamily.
That's the cue, but the cravingitself is the motivational
force that says okay, now let'sact on it.
And understanding the cravingsthis is essential because
they're the driving force thatpush us to respond.
They're the things that say,hey, yeah, let's go do this.
So we don't crave the habit ofEating a chocolate bar, but we
(14:22):
crave the feeling ofsatisfaction and pleasure that
the chocolate bar brings, like Icould never.
Maybe some, maybe some of youare out there I don't, like I
don't eat cookie dough, butthere are people who eat cookie
dough.
My thing is Ben and Jerry's.
I was in here when was it?
Probably about a year ago, andI was up late because I'd been
(14:45):
woken up.
I was sleeping.
They called me from thehospital.
There was a patient in the ERthat they needed to ask me about
.
So I woke up and I was tired.
Okay, so I dealt with it.
And now I'm up and I wasgetting ready to walk back into
the bedroom and At that time Idid have some Ben and Jerry's
ice cream in this in therefrigerator, and my brain says
(15:07):
to me man, you're tired.
Now it should say I'm tired andI should go to bed.
Sure, isn't that what it shouldhave said?
But guess what it says you'retired, have some ice cream.
I'm not quite sure how thosetwo went together, but they did,
and I felt better.
Now here's the thing sometimeswe we say, oh, when we eat the
stuff it doesn't make us feelbetter.
(15:28):
Yes, it does.
That's why we do it, and herewe're talking specifically about
food.
But there are other habits thatwe have that bring us some
Relief, some pleasure, somethingelse that's going on.
So there I was, I was tired andthe ice cream make me, made me
calm, and I was able, I was able, to go to sleep.
So we don't crave the, we don'tcrave the chocolate, but we
(15:49):
crave the feeling that we getfrom the chocolate.
So we've got the cue, we've gotthe craving and then y'all, we
have the response.
Now the response is the actualthing that you do.
It could be a thought or itcould be an action.
When we're talking here, we'retalking about an action that we
do, but the thought can lead toother action.
An action could be hey, it'sthree o'clock.
(16:11):
Hey, it's two o'clock.
Hey, it's the afternoon, hey,it's whatever, and we go get
snacks.
Or we could think hey, whenthis is done, when I'm finished
watching this movie, we're gonnago to dinner.
So we have a thought, an action.
So the response occurs dependingon how motivated you are and
how much friction there isassociated with the behavior.
(16:32):
If it's easy to do, then wenaturally do.
It's kind of like being on thatslide, being on the top of the
hill, that boulder that's gonnaroll right down.
If it's an easy process, thenwe do it.
If it's not easy, we don't doit.
It's kind of like having aneasy button.
If it's easy and there's highmotivation Remember the
motivation is that craving thenyou're more likely to do it.
(16:52):
So the higher the impact, themore likely it is to happen.
And then, finally, all thereward.
The reward Is the end goal ofevery habit.
So we don't just have habitsjust to have habits.
The habits bring something tous.
The habits bring a benefit tous, even Habits that we call
(17:13):
unhealthy habits.
Because you would say toyourself and I've said this is
myself all this time I know theresult of eating the ice cream
like I know I'm my blood sugaris gonna be high.
I know my weight is gonna go up.
So we know those things.
But the reward that we getoverpowers the knowledge that we
have.
So that's what's going on.
There is this.
(17:34):
There is this feedback loopthat we have, this that we've
developed, that says the thingthat I'm getting immediately
from doing this behavior faroutweighs the detriment that it
causes.
So the reward is satisfying.
It satisfies our cravingbecause, remember, the cravings
are the things that push us, andit teaches us which behaviors
(17:57):
we should remember, which arethe ones that make us feel good.
Now, initially, initially andthis is a whole other Gonna have
lots of conversation about thisso so when you first let's take
somebody who's never eatenchocolate, I don't know where
we'd find that person, but wecan't Somebody who's never eaten
chocolate, like they don'talready know that chocolate is
(18:17):
gonna make them feel good.
So so there's not thatconnection.
Yet they don't know that theice cream is gonna make them
feel good.
So the first time they eat theice cream, then they get that
burst of Whatever sweetness andthey feel good.
Cuz cuz, the ice cream, thechocolate, it releases the sugar
, and sugar y'all Makes the bodyfeel good.
(18:38):
The body likes it.
We get that dopamine burst thatcomes out right, that reward of
eating it.
It may even cause our cortisollevel to go down a little bit.
It calms us, and so the nexttime something happens, the
brain says, hey, you rememberthat stuff that we had.
You remember that donut, youremember that crispy cream, you
(18:59):
remember that Duncan donut?
I'm from New York, so that'swhy I say Duncan donut.
Down here they have crispycream donuts.
Here's the thing I used to workat Baskin Robbins, y'all, when
I was, when I was growing up.
Yeah, I used to work at BaskinRobbins, right there on the
corner of no string and nostring and flat bush.
That we call it the junction.
There was a right.
Now there's a.
What is there now?
I think there's a target there.
(19:20):
But yeah, there used to be aBaskin Robbins Duncan donut, and
that's where I work.
Talking about cravings, talkingabout temptation, right, yeah.
So the body says, hey, youremember that stuff that we had,
let's go get some more of that.
And so we get some more of it.
And this time we get the sameBurst right with fails.
Good, it tastes good, we getthat sweetness, we get that
(19:43):
burst of dopamine.
So the next time somethinghappens here's the ears, the
insidious part the body doesn'teven wait for you to eat the
thing, for you to get thedopamine.
It pumps some dopamine out inpreparation for you to have it.
So even even when you're likeI'm not gonna have it, I'm not
gonna have that, dopamine comesout and it's flooding your
(20:05):
system and the body says, welike how that feels, let's go
get it.
And we get it and we're hookedbecause it remembers that's
what's going on.
When we're talking about habits, the body remembers what was
there and it says, hey, let's goget that.
And because it feels y'allamazing is like man, it's like
it's in 3d.
I can't believe what justhappened.
(20:27):
I could.
Could you imagine how that mademe feel that taste?
Hmm, let's get some more.
So what are some examples?
We feel calm after an argumentand after we eat cookie dough.
Now here's one that I feel alot.
It doesn't have to do with food, but it is a reward, and this
is my example to show you thatit does not have to be food.
(20:49):
We talk about food, we'retalking here about diabetes, but
you get a sense ofaccomplishment after completing
a task, like when I, when Ifinish, when I finish here
tonight, after I finish talkingwith you guys, and I get off.
I get that buzz.
And I've said to you beforethat if you found me after a
show, after I've done a live.
You can like plug a light bulbinto me and the light bulb will
(21:12):
probably glow because that's howmuch energy I have In
anticipation of coming on.
I get a dopamine burst becauseI love this, so yeah.
So those are some examples ofthat reward that we get.
So we go through that loop thecue, the craving, the response
reward and after a while, y'allit just becomes automatic and we
(21:33):
ask ourselves how did thishappen?
It becomes more and moreautomatic because each time we
have it, each time we go throughthe process, the body gets
better, we get more, we feelbetter, and every time something
happens.
Now here's what happenssometimes.
So it started out because wewanted to feel better after that
(21:59):
meeting.
So that was the initial thing,say, that was the cue two
o'clock in the afternoon, it'sone o'clock in the afternoon,
I'm hanging out with somefriends, I'm hanging out with
whatever the reason was, and sowe formed this loop and after a
while the body remembers what itfelt like to have that thing.
So now the body takes you andit makes you use that same
(22:22):
process for other stuff.
It started out because you werefrustrated, it started out
because it was afternoon, itstarted because it's three
o'clock, but now you're tiredand the body says hey, I wonder
if that stuff we had last timecan make us feel better when
we're tired.
Hey, I'm in pain.
Hey, I wonder if that stuff wehad last time can make me feel
good when, now that I'm in pain,I don't want to talk, I don't
want to have that conversation,hey, I don't want to face this
(22:48):
particular thing that'shappening.
I wonder if this stuff willcalm me down.
You see what just happened Notonly do we form a habit because
now it's automatic, but we tookthat habit and we extrapolated
it across multiple domains andwe ask ourselves how did that
happen?
And it happened because of thatprocess Q craving, response,
reward.
(23:08):
So Q's y'all, what are some Q'sright?
So Q's are those things thattrigger right.
By identifying the Q's thattrigger our routines and the
reward we're looking for, we canstart to unravel and rebuild
our habits in a way thatsupports our diabetes management
.
And just like we had the heatmodel, I want to give you four
(23:30):
things Reasons, reasons, sohabits, why those habits form.
Number one they form because oftime, and you've heard me say
it over and over here, eventonight it's, I don't know, 730
AM.
I eat because it's breakfasttime.
It's 10 o'clock, so I eatbecause it's snack time.
It's movie night, so I eatbecause it's movie night.
(23:53):
Now here's the thing.
You could have just had dinner,you could have been, you could
be full, but if you go from thedinner table and say, hey,
tonight's gonna be movie night,you go from the dinner table and
you go and you sit on the couch, you turn on the TV and we pop
in popcorn.
Why?
Because it's just what we do.
Now, let me, let me let mepause and say this what we're
(24:13):
talking about here, this is theprocess of the triggers.
These are the things thathappen.
These are the habits.
We're not saying whether eatingpopcorn with movies is bad.
That's not what we're saying.
But I want you to understandwhat pushes you, what pushes us
in the direction of those things, so that we then get to make
(24:34):
the decision.
Now I'll tell you my son lovespopcorn.
As a matter of fact, there'sthis thing that he makes.
So he it's a cinnamon checkswith popcorn with brown sugar.
He loves that for movies.
Now, I'll have a handful.
I don't have as much as he does, but so I sit there and I have
some.
Why?
Because my son made it.
(24:55):
Now we we talk and say, hey,man, I can't, I'm not going to
eat all of that, but I have some.
And this is where sometimes wecan become derailed.
And you've heard me say, when Iwas in Jamaica last month, in
well, two months ago, you willremember that I was I was doing
a fast, I was doing one of my 72hour fasts, and while we were
(25:16):
there we ran into some friendsand we went to their house and
my friend I was sitting downtalking to him and his wife, and
well, his wife got up, she madesome juice and she handed me a
glass and guess what?
I was in the middle of a fast.
I drank it.
So so, in your process, I wantyou to make sure that your
management of your disease isfitting into your life so you're
(25:37):
not sitting at the cornereating rice, cakes and celery.
There's nothing wrong withthose when everybody's sitting
at the table enjoying fellowship.
Because sometimes that processof sitting it in the table can
derail us because it makes usisolated.
You show up at somebody's househey, I can't eat in your food
because I'm fasting.
Well, first of all, don't tellanybody you're fasting.
(25:58):
You don't have to.
You can sit and have aconversation and say, okay,
thank you, whatever.
Don't make it a thing.
Don't make the way you eat athing.
Make sure people you know thepeople you know are fine with
your family.
Make sure your family's withyou.
Right, and that's it.
Just just go about yourbusiness on a natural, normal
basis, right?
You don't have to advertise tothe world that that's, this is
(26:20):
what you're doing.
So it's 730.
I'm going to eat because it'sbreakfast.
It's late night.
I'm going to have a snack,right.
So these time based triggerscan often lead us to go down
that habit process withoutactually being hungry.
The next thing, thing next read,next treasure trigger for
habits is location and context.
(26:41):
Our environment is full of cuesthat can trigger us.
At my office, we have thepharmaceutical reps who come in,
we have people who come by,patients who bring stuff to the
office, right.
And if I'm not careful, I walkby the break room and there's a
you know, some pie sitting there.
(27:02):
You know, maybe they broughtsome cookies during the holidays
.
So there's, there are the cuesthat are there even here in my
office.
I've had to take, I've had totake the nuts out of here I
don't have any.
Well, actually there's someright there, but I had to take
the cashews and almonds outbecause if they're sitting here,
guess what, y'all, I'm eatingit.
Yeah, I know you're saying, oh,dr Wood, if you were stronger,
(27:25):
if you were like, yeah, youwouldn't eat it.
No, I'm going to eat it becauseit's right here.
So I take it away from me andthat's going to come in the next
lecture we're going to talkabout how do we, how do we fix
some of this stuff?
The next thing is what was thepreceding action?
What was the thing thathappened before the thing you
did?
The sequence of eventssometimes pushes us in a
direction that could be atrigger.
(27:45):
And here, once again, there'sthat emotion part that comes
from our heat model A stressfulmeeting leads you to snack.
So if every time you come outof your meeting you're grabbing
something to eat or grabbingsomething to drink, guess what?
It's the meeting that's calledthat, that's preceding it,
that's causing the habit, thathas caused the habit, because
your brain says to you hey, wejust left the meeting, we know
(28:06):
we're not hungry, but this stuffthat we did last time was so
good, let's do it again becauseit's going to help us out.
And then other people, peoplearound you have an amazing
ability to affect your behavior.
They impact what we do Family,friends, colleagues.
I told you, guys, I don't godown to the cafeteria at the
(28:28):
hospital anymore, not for lunch.
I may stop by, you know, see ifanybody's in there later, but I
don't.
I don't go down at lunchtimebecause it's a social
environment.
We're sitting around with mycolleagues.
You know these guys and galsthat you know I kick it with and
we eat.
So while you're talking,sometimes you're not even mine,
you're not even you don't havethe president of the mind,
(28:49):
because it is a fellowship timeand you were just grabbing.
And you know, dwayne, try this,let's do this.
Other people have an ability toaffect us.
So how do we break?
How do we break?
How do we break habits and formnew ones?
So, breaking old habits andforming new ones, it's not easy.
What did I say y'all?
It is not easy, but it can bedone.
(29:11):
It is definitely possible withthe right approach.
Whether it's planning your meals, incorporating exercise into
your daily routine which we'llbe talking about, exercising
We've not addressed that yet orimproving your medication
adherence, small changes canlead to big results.
There is a book, the compoundeffect Dan Hardy, I believe, is
(29:33):
who wrote the book, and he talksabout how small changes can
lead to big results.
Often we think that, oh, youknow, that bag of chips that I
ate, that's not going to meananything.
Oh, that piece of cookie orthose nuts that I ate, they're
not going to mean anything.
But guess what?
Y'all they add up and they cancause us lots of issues down the
(29:57):
road.
Because, remember, every time weput something in our mouths
that have carbs, then our bloodsugar spike.
When the blood sugar spikes,then the insulin spikes.
If our body makes insulin, orif our body's not making enough
insulin, then we've got to treatit by taking more insulin from
outside to bring the blood sugardown.
Or we have medications thatwe've taken, pills or other
(30:21):
non-insulin shots that areproducing insulin in our body,
and the reason we've got toproduce the insulin is because
the blood sugar went up, theblood sugar spiked.
So these habits that we have ofsnacking, going to food, then
those habits cause the rise inblood sugars, leading to the
insulin.
And remember, we are not so muchconcerned about blood sugar
(30:43):
here, we're concerned about theinsulin.
If we manage the insulin y'all,the blood sugar themselves will
take.
The blood sugar will take careof itself.
Now, for those of you who arenew to us, that's a new concept
for you, because we've beenconcentrating.
All you've been told isconcentrating on sugar.
Now, sugar is important.
The blood sugar is important,so don't get me wrong, because
it is the blood sugar thatcauses the damage.
(31:04):
But the incident, or the thingthat's causing the resulting
blood sugar to be high, is thefact that the insulin is not
functioning properly, and theinsulin is not functioning
properly for lots of differentreasons.
So, breaking the habit.
We want to make sure that we'reputting some things in place to
begin breaking that.
And so these are the triggers,right One, two, three, four that
(31:28):
we just went through.
So time, how do we fix that one?
How do we fix that one?
We monitor our daily routinesand we note the times when we
are engaging in certainbehaviors.
In this case, we're talkingabout food and ask ourselves am
I doing this because I need toor because it's just the time?
Am I doing this because I haveto, because I need to, or is it
(31:50):
just time?
So the first thing we've got todo is you've got to be aware,
right?
Okay, these are the groups ofthings that cause the habit.
My time, right, the location,and we'll go through the other
two others in a minute.
But what's going on, this thingthat I'm doing?
And notice, I'm not telling youto stop doing it.
So in my office, and sometimesmy patients or people that I'm
(32:11):
talking to, they'll look at mekind of inquisitively because
I'll say to them I'm not tellingyou to stop eating cookies, I'm
not telling you to stop eatingice cream.
And they're like what do youmean?
I said, what I'm asking you isto find out why you ate the ice
cream.
Because it's because the icecream did what it's supposed to
do.
Right, what do you think thepurpose of ice cream is?
The purpose of ice cream is totaste good.
(32:33):
Purpose of ice cream is toraise your blood sugar.
That is the.
That's what it was designed todo.
So the ice cream did its job.
The question is why did you eatthe ice cream?
So often we try to take foodaway from people without finding
out why they went to the food.
Because if we figure out whythey went to the food and we fix
that problem, guess what?
(32:53):
We wouldn't have to worry aboutice cream or cookies or cake or
candy or donuts, right?
Am I doing this because I needto or because it's just that
time of day?
Right?
Remember time is one of thethings that push us to eat.
Number two location theenvironment that we're in.
I told you that I had to changemy environment.
(33:14):
My wife is a big helper in this.
Sometimes I get annoyed I haveto say it because you know we'll
have people over.
You know we'll have, I mean,cake or juice or whatever it is,
and if I go out to the store Icome back and it's all gone,
y'all Right, it's like this thesecret police came in and they
package it all up and they tookit away.
(33:35):
Like she'll send all the stuffwith people.
Like I'll go drop somebody homewho you know who may not have
had a ride, and I'll come backand all the juice is gone.
I'm like you couldn't have atleast saved me, like one.
But you know what she knows,she knows me, and so that's her
way to help me.
Honey, thank you, even thoughsometimes I'm not always happy.
So what are those things that?
So we want to minimize the cuesin our environment during
(33:59):
fasting.
One of the things that I don'tdo.
I try not to do.
I did it last week actually.
I think it didn't do me well,so I was fasting.
I was probably two days, 48hours in, and I didn't bring,
because I told you I useunsweetened tea, so I didn't
bring any to the office.
And so I went down to thecafeteria to get some at
(34:21):
lunchtime Not the physicianlounge, because I think I don't
go there but I went to the maincafeteria in the hospital and I
walked down there and as I gotoff the elevator and started
heading towards the cafeteria,guess what hit me?
That's right, the smells right,those cues, all right.
And then, so that's, that's,that's so.
Clean your area.
So, number one figure out whyyou did it.
(34:44):
Is it just time?
And we need to change?
Change that process.
We need to break that process.
Number two is it the area Right?
Clean our area.
Number three what was the thingthat happened right prior to
this particular habit, thisparticular thing that I do?
Trace it back from theunhealthy thing you did and find
(35:05):
the proceeding action and then,once you do that, you want to
create a new, healthier chain.
Right?
So when you come out of themeeting.
Don't go in the direction ofthe vending machine.
Sometimes we plan is like, okay, I'm going to keep these
Skittles in my desk so I canhave some after the meeting.
Well, you've just planned toreinforce that habit.
(35:26):
Make a different plan.
Don't just fall off the slideand then people evaluate the
people that are around you.
Evaluate the people that arearound you.
Do you find yourself, everytime you're with these
particular folks, that you eat?
Every time you're with thisgroup?
You do this right, whatever thehabit.
Right here we're talking aboutfood and diabetes, but this can
(35:46):
be applied to everything.
And what you want to do is youwant to start joining
communities.
Hey, shameless plug.
You want to join communitieswhere the people that are in the
community are doing the thingsthat you want to do.
Now, you may not be able tochange what's going on at home
or the people that are in yourimmediate circle.
Create a bigger circle so thatthe things you do are now
(36:10):
normalized.
How many of you have donesomething that you really
weren't like gung ho about doing, but you did it because the
group that you were in were withdid it?
Now, I'm not talking aboutcrazy bad stuff, right.
I'm talking about it, right,but even that, right, you did it
because you were in the group.
That's the power of communityy'all.
(36:31):
So surround yourself withpeople that are doing the things
that you want to do, and if youdo that, then you can manage
the habits, manage the triggers,manage the things that are
going on.
So that's the plan, that's howwe overcome, that's how we beat
the trigger, that's how we getthrough, that's how we modify,
that's how we get habits to helpus reverse our diabetes.
(36:53):
Because the things that we do,every little bit counts.
And as we go through theprocess of what causes a habit,
we got to hit these things thecues, the cravings, the
responses and the rewards.
And we've got to begin dealingwith the triggers, those things
(37:14):
that make those habits automatic, things we do because of time,
because of location, our content, context, what preceded
bringing us into this situation,this habit that we're in, and
then the people that we arearound.
All right, let's see who's.
We got some folks out there andlet's hop over and let's see if
(37:39):
we got some questions, got somecomments.
I saw a lot of folks come in.
I heard those.
Let's see, let's see Jeff.
We said hi, cheri from New York.
Yes, teresa, I guess you werelaughing at my story.
Was that the story about theBen and Jerry's?
I'm assuming?
And hey, key, key's here.
(38:01):
Key Washington said we are awork in progress.
Yes, we are, yes.
Key says yes, I live an hourfrom Vermont and in the 90s and
got hooked on Ben and Jerry.
Really, key, yes, yes, yes,isn't this something else?
Okay, okay, see, I'm startingto salivate.
(38:25):
Jennifer says our neighbor has adairy.
They sell their own products.
I buy buttercream, plain yogurt, sometimes the ice cream too.
They had a hot chocolate flavorfor Christmas, hot cocoa flavor
for Christmas.
I sent my husband most times.
Now, see, yeah, yeah, yeah, Isometimes don't go right, okay,
(38:49):
teresa, said Jennifer talkingabout access.
That's right, she has it rightnext door to her, right?
Teresa said you are so real andwe appreciate that.
Teresa, it is interesting that Iwas sharing with someone just
(39:14):
recently and I think we havesaid it even here that one of
the best things that I ever didwas to begin, was getting
comfortable enough to beginsharing my story.
You know why?
Because when I don't share my,when I didn't share my story, it
(39:37):
was so easy, right, and thenyou guys made it identify.
It's so easy to hide, yep, butwhat community does, right, what
community does is community notonly supports you when things
(39:57):
are rough, but community callsyou to go to be better.
So my my guys, who I went, wentaway with you know, we're
sitting around talking and I wassharing some stuff with them
and so.
So what you would also need iscommunity that will be real with
you.
So I was sharing something withthem and I was, you know, I was
(40:20):
, I was expecting them to like,come down on my side,
ba-ba-ba-ba, and they're like noman, look, listen, you know,
right, and I was like, wait aminute, that's not really what I
want to hear, right?
Sometimes you have that, thosepeople, and that happens when
people are real, when people are, when people feel comfortable
(40:43):
enough To say, hey, this iswhat's going on and that's why I
love where we are.
I love this community thatwe're building, because we get
to say to each other, hey, look,this is where we are, this is
where we're heading, and to saythis is where I'm failing or
this is where I'm not doing sowell, and so I love that.
So thank you for that, teresa,appreciate that, all right?
(41:06):
Well, let's take a look at somenumbers, right?
So I've been, I've been talkingthe whole time.
Where, where?
Before I do that, let me askyou guys some questions, right?
Questions number one Are theresome Places here that you saw
yourself, right?
What triggers you?
What triggers you in yourhabits?
Is it time, is it location orcontext?
(41:29):
Is it your environment, right?
Is it Some event that happens,some some routine thing that
happens?
Or is it the fact that you arearound people who may not be at
your place yet, right?
Some people?
People move at different paces,right?
So, phase one two, three orfour when do you think you are?
(41:50):
You know, drop it in, drop itin the chat, right, drop it in
the comments.
One, two, three or four, allright.
So, as we do that, let's hopover because I want to take a
look at my blood sugars.
If you guys remember, we endedour fast back on Friday, friday
evening, and here is what myLibre is saying my blood sugar
(42:16):
is right now let's fix thisright here 96.
My Dexcom is saying that myblood sugar is 117, and remember
, there's that differencebetween the two, and it seems
like the desk Dexcom tends to beabout 15 points or more above
the Libre right, which is why Ihave these two meters that we're
(42:40):
going to use here in just aminute to show what our blood
sugars are.
Right, theresa says hiding iseasy.
I saw myself in Timing andcertain events.
Yeah, yep, I mean, change thisso we get your comment there
really quickly.
Yeah, yeah, so we have toidentify where we, what are the
(43:00):
things that we personally Needto work on.
All right, so let's take a lookat some of these numbers.
Let's see this grab, and I've,like I told you guys, I, you, I
have a Contour meter and I havea contour meter because this is
the one that we currently use inthe office.
We've used things like onetouch vario in the past, but
(43:22):
this is where we are.
And then this guy says 107.
So, right now, the contourright is the higher.
Well, it's between what was theDexcom?
Yes, the Dexcom is 119, so thecontour is actually between the
(43:45):
two right.
Right, so that's that, and let'sgo ahead and let's see what my
ketones are.
Remember, we ended the fastback on Friday, I think.
I checked it this morning andit was point five, so I'm gonna
see what it is now.
All right, point four.
So let's talk a little bitabout ketones again.
(44:05):
Maybe ketones are the thingsthat we want to happen.
Ketones are the things that wewant Because it's that, that
point that our body switchesfrom burning Carbohydrates and
it starts burning ketones.
Well, obviously, all right.
So ketones if your ketones arepoint less than point five, that
(44:27):
means you're not in ketosis,which is which I am not right
now.
Point five to about one.
Point five is therapeutic,nutritional ketosis and above
that is Therapeutic ketosis.
So during my fasts, I amusually between Well, higher
than point five.
Definitely that first day,maybe I'm point five to one,
(44:47):
point two, and then, as we getinto day two and day three, then
we get higher.
It is at 24 hours where thebody stops burning Glycogen and
starts burning fat.
So right now, our goal, if youremember, is 24 hours once a
week of Fasting, and we'll comeback.
We'll talk about that here injust a minute.
All right, if you are out there,go ahead.
(45:11):
If you have questions, popthose in.
This is a great place for us todo our thought of the day.
But I see, let's see.
Teresa says Okay, so that's theone that she said earlier.
I see myself in Timing incertain events.
(45:31):
Yeah, so if you're, if you'rethere, go ahead and drop that in
the comments, because we'd loveto know when you see yourself.
And if you are fasting, or ifyou've been fasting, drop in the
comments how far you've beenable to go.
Right, have you been able to dothe 24 hours?
Are you at 18 hours?
Are you at some other, someother number, because we'd love
(45:54):
to hear and see when you are andto celebrate you, by the way.
Right, so we want to celebrate.
Celebrate where you have been.
All right, all right, everybody.
Wow, ah, and we've made it tothe end of another show.
Let's see.
Jennifer says Actually,jennifer, let's do it this way.
(46:16):
Jennifer says started fastinglast November, had done several
24 hour fast, 248 hour fast lastweek, completed 72 hour fast
with you.
She said that she felt fine Letme go back to her note until
(46:36):
she started refeeding.
Then, whoo, that was difficult.
So, jennifer, what?
What aspect of refeeding didyou find difficult?
Was there something?
Did you start out slow?
As a matter of fact, why don'tyou pop in the in the chat and
let us know what it was that youate when you first, when you
broke your fast?
All right, what did you eat.
(46:58):
When you broke your fast, shesaid.
She said I broke my fast in theeating evening.
I ate late protein snack.
The next morning I was hungry,very hungry, ah, okay, so, so,
(47:23):
okay, so I think let me let meaddress a couple of things there
, jennifer, and so for everyone,and, and when we're breaking
the fast, as Jennifer has seenus do, we want to start slow,
okay, one of the things that Ipropose is that we start fasting
(47:43):
in the evening, right that, sothat you are sleeping for a big
part, particularly if you'redoing is just the 24 hour, so
that you are sleeping for a bigpart of the fast.
Okay, so, if you start in themorning, then you've got a whole
, you know, you got the wholeday ahead of you, and then
another 12 hours, and so forth.
If you start in the evening, bythe time you wake up in the
(48:05):
morning, then you have alreadygone eight hours or nine hours
Into the fast, which is a greatthing.
One of the drawbacks of endingthe fast in the evening, however
, is that we don't want to Eat alot at night, right, so we tend
not to do that.
However, if you're coming offof a fast particular 72 hour
(48:31):
fast and we break the fast atnight and we don't eat that Food
that we ate, even though, forinstance, jennifer, you ate
protein.
That protein still stimulatessome insulin Right, and the
protein gets your body moving.
So the body says, hey, there'ssome food in there, and it now
comes back to try to begindigesting that food.
(48:51):
And the spike in insulin makesus hungry.
And if we don't add, if wedon't put enough food in there,
then by the time you go to sleepand wake up the next morning
you're gonna be famished, okay.
So that's one thing to becareful of.
And I Think I ended there.
Was it six o'clock?
I ended my fast?
Yeah, yeah, so it's six.
(49:13):
So I.
So I I have gone now to intostarting the fast at six and
ending the fast around sixo'clock.
That way I still have.
Traditionally, when I do myregular non fasting days, I try
not to eat after six, eighto'clock.
On fasting days on, when I'mbreaking the fast, I do eat
after that because I want to getenough in.
(49:34):
So I break the fast with likebone broth and you guys may have
seen me break it with nuts andbeans and Then I wait about an
hour, hour and a half, and thenI have another meal that has
more stuff, and then I go tosleep.
Right, I don't eat another one,but enough food.
So that, because now the bodywants food, because you've given
(49:56):
it some, and it can make youvery famished, jennifer.
But but, jennifer, I'm soexcited, I'm, I'm elated that
you Did, we're able to fast withus and you completed the 72
hour fast, so I love that.
For those of you who are havenot done a 72 hour fast, I'm
gonna give you some informationhere in a minute about what we
(50:19):
want you to do and where we are.
So Last time we were here, Itold you we were, I was going to
Do a zoom, and that zoom let meget in here, and so this is a
zoom meeting where you can signup, sign in, we can actually
talk to each other and, like Isaid, seven o'clock on next
(50:42):
Thursday, the 14th, we're gonnago, we're gonna have the, the,
we'll have the zoom, we can comein, you guys will talk, we're
gonna broadcast Me on the on thechannel, but you'll be able to
talk to me in the zoom, okay,and then we'll go from there.
All right, so to my asks, right?
(51:03):
So these is what we do every,every week.
When we come on, the first askis for you to go ahead and join
us in the challenges, Right?
So we've asked that you workyour way up to fasting for one
24-hour period once a week.
Remember, we're decreasing theamount of insulin in our body
and that has Ramifications forso many, so many different
(51:24):
things.
Remember, it's not just Forthose of you out there in
diabetes.
We're putting your diabetes inremission, we are reversing
diabetes, but also it helps tosolve lots of other issues.
And number one fasting for 24hours once a week, wherever you
find yourself right now, goahead and start where you are.
So if you have not done 24hours, that's okay, let's work
(51:45):
on.
If you're at eight, go to ten.
If you're at ten, go to twelve.
If you're twelve, go tofourteen, sixteen, eighteen,
twenty, twenty-two and thentwenty-four, right?
So once a week, that's whatwe're moving.
We're looking for Progress, notperfection.
Number two come back, join thecommunity, right?
The community is better, thecommunity is enhanced, the
community grows.
When you're here, right, we getto in, we get to encourage each
(52:07):
other.
Well, when comes to encouragein a minute, we get to encourage
each other, we get to buildeach other, we get to see where
each other are and we get tolearn together.
And then, finally, there are somany people out there that you
know people that have diabetesand you can help them by sharing
this link.
Invite them here, let them knowwhat we're doing here on the
(52:31):
channel.
I love coming on.
I'm so excited to be here withyou.
This is dr Dwayne 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,take charge of your life, avoid
Complications and go to the nextlevel, creating the life you
always wanted.
And for this year y'all newyear, new year you.
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