May 17, 2024 • 41 mins
Have you ever found yourself off the wellness wagon, especially with diabetes management? You're not alone. As the calendar flips to May, it's time to lace up those proverbial sneakers and get back on track. I'll share a slice of my life where disrupted dinner plans with my wife shed light on the importance of flexibility and resilience in diabetes care. We'll explore the common hurdles that throw us off our game and discuss why grasping the cause of our stumbles is the first step towards regaining control.
Setbacks can feel like roadblocks, but I firmly believe in transforming them into opportunities for growth. At the heart of our discussion, we unpack the power of S.M.A.R.T. goals and the art of self-compassion. It's not just about bouncing back; it's about doing so with a support system that cheers for every small but mighty win. From combating late-night cravings to embracing mindful eating, I'll share practical tools that have been game-changers in my journey with type 2 diabetes.
Let's remember that knowledge is power, especially when it comes to your health. In the spirit of continuous learning, I'll discuss strategies for decreasing insulin, suppressing appetite, and cutting sugar from your diet. But it's not just about the what and the how; it's about the why.
So, gear up for a transformational ride towards a healthier you, and let's make this year one of profound change.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
And welcome back, welcome back.
You know, oh, man, man, in thisepisode of New Year, new you.
I am delving into a topicthat's all too familiar to many
of us Getting back on track withthe management of your diabetes
.
Have you been there?
Yeah, I know I have been.
I know I have been, and youknow, the year has been going
(00:23):
along and we've just beentrucking along Right.
So this is the month of May,we're starting the month of May,
can you believe it?
And a lot of people at thebeginning of the year, at the
end of last year, said therewere so many things they were
going to do, they were going toput in place.
And we have our good days whereeverything seems to fall right
into place, of our good dayswhere everything seems to fall
(00:47):
right into place.
And then, inevitably, there arethose challenging moments when,
yeah, we may find ourselves,you know, veering off course,
whether it's due to stress,challenges in the routine or
just life throwing us acurveball.
Setbacks happen to the best ofus, but the important thing is
how we respond to those setbacksand, ultimately, how we get
ourselves back on track, andthat's what I'm talking about
(01:10):
tonight.
So if you've ever foundyourself in that struggle to
stay on the top of themanagement of your diabetes.
This episode is for you.
Stick around, because we've gotplenty of valuable insights and
tips coming up your way.
Let's dive right in.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
(01:30):
E the E stands forendocrinology.
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 YearUU.
(02:09):
So yesterday, I think, I sharedwith you guys that the last
several Sundays, my wife and I,we've been going out to dinner,
and so yesterday, y'all, we werein the car and of course, I
said, hey, where do you want togo?
And so we weren't sure becausethere were some particular
(02:30):
things that we wanted to have.
And so we're driving and mywife says, hey, let's go to this
place.
And I said sure, and in my head, in my head, I had created
because I had not eaten all day,I had waited, because I was
(02:50):
going to eat dinner with my wife, I was going to have some food,
right, and so I had createdthis entire experience in my
head about what it's going to belike, how the food was going to
taste, I wasn't sure where wewere going.
But once she said where we'regoing, everything kind of filled
in, right, all the littledetails filled in in my mind.
So I'm in the car and we'regoing, everything kind of filled
in, right, all the littledetails filled in in my mind.
So I'm in the car and we'redriving and I'm just
anticipating I'm going to havethis, I'm going to have that,
(03:10):
I'm going to order this and soforth, right.
And so we're on our way thereand she says, well, what about
this other place?
Right, and I didn't sayanything, and we kind of drove,
and so she's looking at the menuand we kind of finally decided,
okay, we're going to this place.
And I got there, y'all, and Iwas in a not so great mood,
(03:35):
right.
So in my head, right, becauseI'm thinking, and I had asked,
you know, specifically, did theyhave this one thing?
And they said, and, andaccording to the menu, they had
it.
But we got there and it turnedout, um, that I couldn't have
that because of an allergy.
And so my mood kind of changed,right, it took me a little bit
(03:58):
to get over it, right, so I atethe food and it was.
It was okay.
It was okay, but what hadhappened was I had created this
entire experience in my mind,and often that's where we find
ourselves when it comes todiabetes, with diabetes
management, and so as you gotinto this year, as you started
(04:21):
doing the things that we've beentalking about, you've been at
the grind and you know, januarywas great.
And February, yeah, we got this, we got this.
And March, yeah, we're in thereand we're okay, we're feeling
it, but not so much.
And then April comes along andthings happen.
(04:42):
And then, here it is, may,right, right.
So we are five months into theyear and you may find yourselves
not really hitting it as hard,or maybe some of the things that
you were doing before have kindof crept back in, or maybe you
have really just put it back onthe shelf, and so this tonight
(05:07):
is what we're talking about,right?
How do we deal with that andwhat do we do in terms of
getting back on track?
So the first thing is to talkabout why people get off track
in the first place, right?
So common reasons for setbacks.
Why do we, after we've made adecision that we were going to
(05:29):
do something, how do we get tothe point where we're not on
track?
And one of those reasons is thatwe have a change in routine.
You have a change in routine.
You know, you're used togetting up at a particular time
and you've been doing that, butsomehow, for some reason, right,
(05:50):
whether a schedule change, orsomeone in the family is sick,
or there's a new meeting at workor something happened.
Life can be unpredictable.
Thing happened, life can beunpredictable.
And so as a result of that, aresult of that change, because
(06:13):
you had gotten into that groove,right, you got up at a
particular time, you did yourthing, you had your breakfast or
you had whatever it was, andyou were kind of hitting that.
You hit your stride and thattook you some time.
From the time December came andJanuary came, and it took you
some time from January to getinto the stride.
And so you got into it maybemid-January, end of January,
beginning of February, and nowyou're hitting it.
(06:35):
And then all of a suddensomething happens and it changes
the routine.
It wasn't anything bad, it wasjust a part of life, it was just
a routine thing that happened,and so your routine changed.
And so now you're kind of offcenter, right, it's not flowing
like it used to flow.
And so your brain has gotten tothe point where it says, okay,
(06:59):
yeah, we'll figure this out.
Notice what happened.
It wasn't that you made aconscious decision not to do it.
It was in the midst of theconfusion and the change in
routine that the brain said okay, we're going to leave that
alone, because remember thebrain, your mind, does not ever
want to be wrong.
It does not like confusion.
(07:21):
The confused mind does notaccept things.
It's kind of like when you goto the store right, when you go
to the store to buy something,when they have a sale, they
don't want you to be confused.
They are very clear about whatthe specifics are about that
thing.
A lot of people say they try toconfuse you.
No, they don't really want youto be confused, because a
(07:42):
confused mind doesn't buy.
And the same thing here whenyour mind is confused, when it's
not quite sure how this fitsinto the routine, it will leave
it alone.
Okay, so, number one, because ofchanges in routine.
Number two, because of stress,and stress y'all is the silent
saboteur.
(08:02):
Oh yeah, oh yeah, I can't tellyou the number of people who
come to the office who are doingthings and they don't realize
they're doing it.
And we kind of try to back intothe reasons.
And it turned out that therewas some stressful event that
happened.
There was a death in the family, there was a death in the
(08:26):
family, there was a flood at thehouse, so now they're living in
a hotel room, right.
So that's another unpredictablething.
That's a change in routine.
There was some issue thathappened with a child or a
parent or a spouse, somestressful event, someone got
sick and as a result of that,things change.
(08:49):
You once again didn't make aconscious effort or conscious
decision that you weren't goingto do that, but because things
changed, that got put on theback burner, in fact.
Oh yeah, we're going to getback to that, we're planning to
get back to it, but right nowwe're dealing with the stress.
So there could be a change inroutine.
(09:10):
There could be some lifestressor that happens, and then,
of course, a big one is burnout, burnout, burnout.
It's only natural to feeloverwhelmed.
Now I'll tell you that when Italk to patients, as I hear them
(09:34):
talk about burnout, I beginimagining those feelings.
In fact, I have people who cometo the office sometimes and
they hear our conversationthrough a certain megaphone.
They see it through a certainlens and that lens is the lens
(09:57):
of being at this.
They've been at the grind andthey're just tired.
We've talked about a lot ofthings here on the show.
We've talked about a lot ofprocedures that we want you to
do.
We've given you a lot ofeducation Remember, educate,
empower, encourage.
A lot of education and it'sbeen a lot of material.
(10:20):
And so once that comes in andyou begin incorporating that
into your life, so you aretrying to minimize your insulin,
you're trying to suppress theappetite remember the three
pillars and you're trying to getrid of sugar.
Those are our three pillars one, minimize insulin.
Two, suppress appetite.
Three, get rid of sugar.
Those are the pillars forreversing diabetes.
(10:44):
And you've been doing that andday in and day out, and day in
and day out, and you've got tomake decisions and sometimes
that becomes a little.
It produces some fatigue andthat's certainly natural.
Anything that you're doing, ifyou're at a job, if you're
(11:05):
building a house, if you'reraising a child, they're going
to be times.
If you're taking care of aparent, they're going to be
times when you've got to stepaway for a moment and kind of
regroup, and if you don'tunderstand that, then that can
cause a problem, right?
So common reasons for setbackschanges in routine, stresses in
(11:28):
life and then, of course,burnout.
Okay, if you have ever, if youhave ever experienced any one of
those that changed your life,changed your situation, caused
you to have a setback, put yes,put yes in the comments, right,
put yes in the comments.
Cause you to have a setback?
Put yes, Put yes in thecomments, put yes in the
comments.
Now, one of the interestingthings to note as we're talking,
(11:49):
as we're going through thisprocess, we're here talking
specifically about diabetes, butnotice that the things that I
just mentioned, in any area ofyour life, these can have an
effect.
So, whether you're in college,you're in graduate school, you
(12:11):
just got to a new job, you'retrying to move your way up in a
company, you're trying to savemoney, you want to buy a house,
a car, you want to raise a child, any of those situations, any
life circumstances, the samethings can affect you and can
cause setbacks.
So, as we're talking herespecifically about diabetes,
(12:33):
remember you can apply theseconcepts to many areas of your
life, if you have high bloodpressure.
Yeah, and you've been kind ofthinking about the food that
you're going to eat.
Remember, we said that thethings that we do here on the
channel, the concept we'reteaching, doesn't just help with
diabetes, but it also helpswith all of those metabolic
(12:55):
syndromes or not syndromes, butall of those diseases that fall
into the metabolic phase.
Oh, yeah, high blood pressure,high cholesterol, hyperlipidemia
, non-alcoholic fatty liverdisease.
All of those are places where,if you're at it and you're going
at it and you're doing, and youcould be doing a great job
(13:16):
y'all.
So this is not just people whoare having difficulty, these are
people who are having successes.
Yeah, yep, all right.
So so those are the commonreasons for setbacks.
Well, after we've kind ofidentified those common reasons
for setbacks, what are?
(13:37):
What else do we want to look at?
How do we overcome?
How do we overcome setbacks?
And we overcome setbacks inseveral ways, and you'll see
some of those there on thescreen.
Number one you want to rememberthat setbacks are a natural
part of the journey, includingthe journey of managing diabetes
(13:58):
.
Mm-hmm, mm-hmm, yeah, yeah,yeah, let me say that.
Let me say that Right, yeah,yeah, yeah, let me say that.
Let me say that.
Right.
So setbacks are a natural partof the journey for everything.
And specifically now, as wetalk about diabetes, setbacks
(14:19):
are a part of diabetes.
Often we don't plan for setbacks.
We think we get into thesituation, we get into the
management of diabetes, we getinto the relationship, get into
the building of the house, getinto the coursework for the
program, that we're in thedegree and we don't anticipate
that, hey, something may happen,and if you don't, then that can
(14:40):
throw a huge wrench in the plan, because then it becomes this
momentous, almost insurmountablething that you've got to
overcome.
But you've got to remember thatsetbacks, issues, will come up.
They are a natural part of theprocess and that's the first
(15:00):
thing you want to do.
You want to remember that.
That is the case.
Number two, when setbacks happen, you want to identify the root
cause of the problem.
What was it that caused theproblem?
Was it the fact that my routinechanged?
Was it the fact that there wasa stressor in my life?
Was it the fact that I gotburnt out?
Was it the fact that I didn'thave a community around me?
(15:22):
And we'll talk about communityhere in a minute.
But you want to identify theroot cause, because if you don't
identify the root cause, youmay be trying to fix one thing
and it's something totallydifferent.
Right, right, as we talk aboutfasting here on the show, right,
that's one of the things thatwe've been using and I'll have
people say to me, well, fastingdoesn't work.
(15:44):
I said, well, okay, tell me whydo you think it doesn't work?
He said, well, when I tried tofast, I got a headache.
And so, as we talk more aboutthe headache, it turns out that
the headache came because yourbody was so used to having high
(16:05):
sugars that when your sugarbecame normal, then the headache
came.
Make sense.
So the root cause of that wasnot fasting.
The root cause of it was theelevated blood sugar.
So if we can fix the elevatedblood sugar, get you used to
being in a normal range, thenguess what?
(16:28):
Not a problem for the headache,right?
So identify the root cause.
What is the root cause of theproblem?
And then next ask for help.
Oh, yeah, yeah, ask for help,right, so reach out.
Remember, you're not in this byyourself.
Once again, I'm plugging thatcommunity, right?
(16:50):
You are not in this by yourself, so ask for help.
There are people around you.
There are people that aresurrounding you that are having
similar issues.
They may not have diabetes, butthey are having setbacks in
their own space.
So ask for help or find a group, find a place, find a community
(17:10):
that's doing what you're doing,that is heading in the
direction, in terms of health,that you want to head, and ask
for assistance.
That's why I encourage youalways to come on the show right
, let us know how you're doing,join us in our community meetup
and we'll talk a little bitabout that here before we get
(17:31):
off the show tonight, becausewhen you are in that space, then
you begin to understand andbegin to feel that there is a
place, there is hope for you.
So, overcoming setbacks how doyou do that?
Remember that setbacks willhappen.
Identify the root cause of it,ask for help.
(17:52):
Reframe number next, reframesetbacks as learning
opportunities.
Oh, yeah, yeah, yeah, we needto put a pin right here and talk
a little bit about this.
Reframe setbacks as learningopportunities.
(18:15):
Setbacks every setback that youhave has a place or something
that you can learn from it, andif you only see setbacks as
problems, then they becomeinsurmountable, they become this
huge mountain.
But the question to askyourself is okay, this thing
(18:37):
happened.
How do I?
Or what do I learn from it?
What is a nugget that I cantake away from this, in terms of
fasting, for example?
Maybe the nugget that you takeaway from it is hey, I need to
make sure that I'm hydrated whenI get into a fasting phase.
Or if you had hypoglycemia, alow blood sugar, while you
started fasting, hey, maybe Ineed to pay more attention to my
(18:59):
monitor, my glucose monitor,right, so I could see when those
numbers are coming.
Hey, maybe I need to have aconversation with my doctor or
my healthcare provider so thatwe can talk about how to adjust
my medication, right.
So what am I learning?
Hey, I need to drink more water.
I need to get more sleep.
I need to not plan thatstressful event during the
(19:21):
fasting.
Hey, I need to plan so that Ican be on the show with Dr Wood
at seven o'clock central onMondays, right.
So see them as learningopportunities and then figure
out okay, what am I learningfrom this particular piece of,
(19:41):
from this particular phase ofsetbacks?
Right, see them, reframe themas learning opportunities and
then practice self-compassion.
Last week, as I was leaving togo out of town.
I did one of my check-ins and Isaid, hey, I'm going out of
town.
If you're going out of town,you're going to have stressful
events that happen and practiceself-compassion.
(20:03):
Make sure that you realize thatthis process that we're on is a
process and it takes time.
People come in.
I talked to somebody today whocame into the office who was
having some low blood sugars.
They had fasted and they aresuccessfully, by the way, let me
(20:24):
give a hand clap and a shoutout.
So they had fasted, beenfasting for 24 hours and wasn't
quite sure how to get to 36.
So I said, well, why get to 36?
How about 25 hours?
Right, start slow.
(20:46):
You're already at 25.
Okay, now let's extend that.
Practice self-compassion.
If you have to interrupt a fast,that doesn't mean that you
failed.
If you have to go back on somemedication because your blood
sugars rose after you've beenoff of medication, that doesn't
mean you're a failure.
If you eat that cookie, if youdrink that soda, if you didn't
(21:11):
go to sleep like you weresupposed to, if you succumb to
one of those triggers right,remember heat, habits, emotions,
access and taste If thathappens, that doesn't mean that
you're a failure.
What do I learn from it andthen allow yourself the grace to
now step back into, step backon the road.
(21:33):
Okay, so, overcoming setbacks.
And one of the things thatwe've got to do is, when we're
talking about setbacks, we'vegot to make sure that we are
practicing and we're settingclear, smart goals, because if
you don't set goals, if youdon't set clear, smart goals,
(21:56):
then you won't know, first ofall, are you being successful?
And then it's a lot moredifficult to know where you're
heading and where you've been.
So SMART stands for specific,measurable, achievable, relevant
and time-bound.
That's what SMART, the acronymSMART, stands for.
Acronym SMART stands for sospecific.
(22:19):
I want to lose weight is not aspecific goal.
It is a goal, right, I want tolose weight, but it's not
specific.
I want to lose 10 pounds.
That is a specific goal,measurable.
(22:40):
You want to make sure thatyou're able to tell if you've
achieved it.
So if you say I want to lose 10pounds and you lose 5 pounds,
that means you've not achievedthe goal.
It's a great place to be thatyou've lost 5 pounds.
Is it measurable?
Is it measurable?
Is it specific?
10 pounds Is it measurable?
Well, tell me, 10 pounds ismeasurable.
(23:01):
I can get on the scale and Ican say yes or no.
Is it achievable?
Is it possible to lose 10pounds?
And the answer is yes, specific10 pounds, measurable?
Yes, I can get on the scale andI can see what my weight is.
Is it achievable?
Yes, it is.
And is it relevant?
(23:22):
Well, what's relevant?
Right, I want to be healthy.
I want to lose weight so I canbe healthy.
I want to lose weight so I cancontrol my blood sugar.
I want to lose weight, right?
Is it relevant to what I wantto do?
And is losing weight relevantto reversing diabetes?
Yes, it is.
And then, is it time bound?
(23:43):
Hey, y'all.
So I want to lose 10 pounds.
It's specific, it's measurable,it's achievable, it's relevant
to the health goal that you have.
But I want to lose 10 pounds in50 years.
I want to lose 10 pounds in 50years?
Yeah, that's probably not wherewe want, to be right?
So you want to set yourself upfor success by having a time.
(24:08):
As you remember, when we talkedabout my journey starting last
March, I set out.
I said I wanted to lose 52pounds.
Well, I wanted to lose one halfto one pound per week for the
year.
So it's specific, it wasmeasurable, it was certainly
(24:28):
achievable, it was relevant towhat I wanted and it was time
bound, because I gave a specifictime.
So we're going to come back andwe're going to actually do a
show together where we sit downand come up with a specific
smart goal for you.
We're going to say walk through.
How do we do that here on theshow?
(24:50):
So we want to set smart goals.
Smart goals Because if we don'tset smart goals, then we're not
setting ourselves up forsuccess.
After we talk about smart goals,how do we stay motivated and
how do we overcome obstacles?
How do we stay motivated andovercome obstacles?
(25:10):
Well, number one, right, a bigpart of it is what we just
talked about, right, the settingthe smart goals.
Because if you're setting thesmart goals, then you know where
you are and you're able totrack that.
So you want to track yourprogress.
So how do we stay motivated?
Track your progress, see whereyou are.
And that's why, here, as I talkon the show, I have all these
(25:31):
monitors and all these apps,because I'm tracking what I'm
doing.
So when I get up and I look atthat blood sugar and I see what
it is, I'm like, okay, yeah, sothis is helping me stay
motivated and I don't want thatblood sugar to change, right,
and I'm trying to.
For some reason it won't pickup my phone, but yeah, so we're
(25:55):
tracking all that information,right.
So we want you to see what itis.
I want to see what it isbecause my brain is not
dependent on it, but it actuallyhelps my brain to see the
number when I see the weight,when I check my ketones, right,
so I know where I am when Ijournal and we haven't talked
(26:15):
much about journaling, butthat's a huge one that we'll
come back and talk about atanother time.
So track your progress and theny'all celebrate wins, celebrate
wins.
It is a process and if you waituntil you get to the end of the
journey to celebrate, that is avery hard process.
(26:41):
It's a very hard journey, okay,so you got to pause.
And when you see successes, ifyou've lost a pound, if your
blood sugar, all of a sudden youwake up and the blood sugar is
five points lower than it usedto be.
If you get your A1C and yourdoctor tells you that your A1C
used to be I don't know 8, 9, 10, and all of a sudden it's 9.5.
(27:03):
It used to be 10, now it's 9.5.
That's a celebration, right?
So don't wait until the A1Cgets to 6.5.
Celebrate where you are Withthe intention of moving forward,
though.
Okay.
So don't just celebrate andstay right where you are with
the intention of moving forward,though.
(27:23):
Okay.
So don't just celebrate andstay right where you are.
Okay, so, celebrate those wins.
Identify your triggers.
Identify your triggers.
Y'all I got to say boom.
You got to say that you got toidentify your triggers, because
if you don't identify yourtriggers, then you don't know
what's pushing you.
And we've talked here quiteoften about the heat model,
right?
So heat model is a huge ideaabout triggers and how triggers
(27:49):
affect us, right, so identifythe things that are triggering
you to get off track, to eatwhen you're not supposed to when
you said you weren't going toeat or to do other things that
are counterproductive.
For example, do you know thatstaying up late and I have to
put my hand up?
Yeah, you guys know I'm up here.
I'm late a lot, right?
(28:10):
So that is a huge trigger foreating.
I know it, I experience it allthe time and I know it's one of
my triggers and, of the thingsthat I have, it's probably the
one that I need to work on themost and that's the one that I
struggle with.
So identify your triggers andfind healthier ways to deal with
(28:33):
triggers.
So if it's an emotion, if it'sa habit, if it's access to
something, if it's taste, right.
So I went to Teresa, you'll geta kick out of this.
I went to the store today,right, to get some stuff and I
picked up a can of pistachio, ofcashews, and you guys, if you
(28:55):
heard me talk, that's one of mythings, right, notice, I didn't
get the almonds because I knewif I get the almonds by the time
I got home it would be gone.
But I did go and I get somecashews and on the way home, so,
one serving of cashews, y'all.
Did anybody know what oneserving of cashews are or is?
(29:16):
Yeah, it's 18 pieces, is whatthe can said, 18 pieces?
So on the way home, right, Itook some and I ate it, and I
drove and I took some more and Iate it, and I drove and I took
some more.
So I probably ate like three orfour servings on the way home.
So I got home and I said, okay,this has to stay in the car, so
I can't take it in the housebecause guess what?
The can's going to be gone.
(29:37):
So I know that's one of mine.
So identify your triggers andfind healthier ways to deal with
the triggers.
In this case it was an accessissue.
I probably shouldn't well, Ishouldn't say I probably I
should not have gotten it when Iwent to the grocery store, but
I got it and it's access.
It's here now.
Well, that's not in the house,right?
So what do you need to do?
And then develop, y'all,develop a support network.
(30:01):
Yo yo, yo yo yo.
That is what we do here.
Y'all, remember, we educate, weempower and we encourage that
support, the support is soimportant, y'all, because the
support helps you when you feel,when you're having challenges,
(30:24):
when you're having setbacks,when you're not being successful
, when you've stalled in yourprocess.
The network helps you when youcome on and we see you here when
you come to the communitymeetup right, that's a huge one,
because that helps, okay.
Community meetup right, that'sa huge one, because that helps,
(30:46):
okay.
And then, and then, and thenafter that, what we want to do
is we want to talk about somespecific strategies to help you
overcome common obstacles.
So, number one meal planningand the obstacle that that
overcomes is that when you gethome and you have not planned,
(31:12):
you're likely to just grabwhatever is available.
You're likely to grab the thingthat you weren't planning to
eat.
One of the things that that wetalked about several weeks ago
is that access part of the heatmodel and we talked about how to
make sure that our environmentat home, at work and in the
(31:36):
community remember that rightplanning.
Meal planning.
Plan your meals.
Sit down at the beginning ofthe week and say, okay, this is
what I'm going to eat, this iswhat I'm not going to eat, this
is what we're going to prepare,Get it from the grocery store,
go out shopping, get all thosethings together.
And we did a seven-day mealplan several weeks ago in the
(31:56):
show.
If you've not done that yet, goback and watch that.
So prepare, because when youprepare, it's much easier to
stay in the space.
And once again, we're talkingabout putting diabetes in
reversion, or reversing diabetes.
This works for lots of otherdiseases, but specifically here
I'm talking about type 2diabetes, adults with type 2
diabetes.
How do we reverse your diabetes?
(32:17):
Meal planning Number two mindfuleating.
Mindful eating so when you sitdown to eat, turn off the TV,
turn off the computer, turn offthe iPhone or Android if you
have one Right and focus on thefood.
Okay, enjoy the taste, enjoythe flavors, enjoy the crunch,
(32:40):
enjoy the texture of the food.
You're much more satisfied.
Otherwise, what happens is youend up eating.
You eat the food, you don'teven know the food has gone
through, you don't appreciate it, and so your brain goes to try
to find something else for youto enjoy Mindful eating Physical
(33:01):
activity, physical activity.
Physical activity is a huge one,and I gave you the example last
week, right, because I wasplanning, I was preparing to go
on this trip, and on Tuesday orWednesday I was feeling anxious.
I was in the process of fastingand I felt as though my blood
sugar was low.
And I checked it and it wasnormal y'all.
(33:21):
So I knew it couldn't be lowblood sugar.
You know you get that if you'vehad low blood sugar.
You know you get that jitterykind of shaky feeling.
Right, that's what I felt likeand I was like, no, this can't
be hypoglycemia, this is not lowblood sugar.
Because I got my monitors, Ichecked it and so I went and
said, okay, this is the cortisol, this is the anxiety.
(33:42):
This is the excitement, and soI went walking and I walked for
about 20 minutes and burnedthrough some of that cortisol
that had been building up in mysystem and that helped me deal
with this cortisol that wasthere.
So one of the ways, right, oneof the ways to overcome some of
(34:06):
the obstacles, stresses, forexample, is physical activity
and then, specifically, stressmanagement.
Learn some stress managementtechniques, right meditation,
yoga, a morning routine allthose things are specific things
you can do that will help youmanage stress.
(34:28):
When I get stressed, there's aplace I go.
There's a place I go y'all inmy head St Simon's Island.
If you've never been there andI have no affiliation with them,
but I love this place, my wifeand I went there years ago for
one of our anniversaries andwhen I go there, when I'm
stressed, I close my eyes orsometimes I'm even talking to
(34:48):
people and I imagine drivingacross the bridge off the coast
of Georgia, right betweenGeorgia and Florida, there,
driving across that bridge,getting to the island, and it
was a nice little small islandin Florida.
There, driving across thatbridge, getting to the island,
and it was nice, a nice littlesmall island where we got there
that day it was raining a littlebit, just a little overshadowed
(35:09):
, cloudy, and we went into thelittle cottage place that we
stayed and they had turned downthe bed.
They got a little mint on thebed.
My wife and I went walking downthe sidewalk, all right.
So even as I'm describing itright now, I can feel the calm
coming over me.
(35:29):
So find your place.
If it's music, that's fine.
Sometimes I'll sit Insummertime when there's a tree
right outside on the other sideof this desk, when that window
is open and I count the leaveson the tree.
There's a book that I readcalled the Power of Now the
Power of Now, and the author wassaying that enjoy the moment.
(35:59):
Enjoy this moment that.
Enjoy the moment.
Enjoy this moment as you'resitting.
If you're driving in the car,feel the vibration of the
steering wheel in your hand.
Enjoy the sensation when you'rein the shower.
Sometimes I'm in the shower andI need to calm down or
something's going on, astressful thing on my mind, and
(36:21):
I'm there and I can imagine.
I'm trying to imagine each ofthe water drops as they're
hitting my body, or I'm tryingto count them, because when I'm
counting, my brain can't go tothat other place, play some
music in the background.
So stress management, all thosethings are very important.
(36:46):
And then, if you're onmedication, make sure that you
are being adherent.
Make sure you're taking yourmedication.
Now let me make a point here Alot of what we do, a lot of what
we teach, a lot of what we aresaying, has with it a component
of you've got to adjust yourmedication, like those of you
(37:08):
who some of you who are on rightnow.
Right, you know that we teachand I talk to my patients.
I tell them this is how I wantyou to adjust your medication.
I teach that because you cannotbe at home and be incorporating
the things that we're talkingabout and not adjust medications
.
So make sure you're talking toyour healthcare provider about
(37:29):
adjusting your medication.
How many times did I say that?
Enough, okay, good.
Having said that, make sureyou're taking it.
Often I have people come in andI'll say to to them we're going
to titrate your medication downbecause as you begin
incorporating fasting, mindfuleating, emotional intelligence,
(37:51):
finding out your why, dealingwith your stress, sleeping,
drinking water, physicalactivity all those things your
blood sugar is going to startcoming down.
So we're going to have to begintitrating your medication down,
and so they go home and allthey heard was stop medication.
That's not what I said, right?
(38:12):
What I said is we need to beginadjusting your medication down
based on what you're doing, soyou can't just stop it and then
say, okay, when this improves, Iwon't be on medication.
No, the medication decreases asyou make changes that cause
your blood sugars to improveuntil the point where you don't
have to take medication again.
(38:33):
I see, actually, someone that'sin our audience right now who we
were so excited last week whenhe said, hey, I'm off the
insulin.
I had somebody who came to theoffice today, called to come in
for an early visit, because hewas on an insulin pump and was
able to get off the pump and nowis having low blood sugars, so
(38:55):
came in so that we can adjustmedication further.
Adjust medication further.
Can you imagine being on aninsulin pump, taking the insulin
, and then now saying, okay, Idon't have to do that anymore,
(39:17):
all right.
And then regular monitoring.
Regular monitoring that's why Ido all the things that I do
here on the channel in terms oflooking at my monitors, looking
at the graphs, so that you guyscan see all that, and then the
support network.
Once again, there it is y'all.
If you want to go somewhere, goby yourself, but if you want to
go far and want to besuccessful, take other people
with you.
The support network is so, so,so important, and I love our
(39:38):
network, I love our support hereon the channel and in our
community.
And then what's another strategyto overcome common obstacles?
Always be learning, continuouslearning.
That's what I teach, right?
So that is the pillar of theplatform, the show, the pillar
(40:01):
of getting off of insulin orreversing diabetes.
Are those things right?
So, number one decrease insulin.
Number two suppress appetite.
Number three get rid of sugar.
But the pillar of the platformthat I am on, the pillar of the
platform that I am here teachingand I want you to get, is
education, empowerment andencouragement.
Get data, get information,continuously learn, always be in
(40:28):
the mindset of learning,because the more you know, the
more you can then make decisions.
This is Dr Dwayne Wood, that'sWood with an E.
The E stands for endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
(40:49):
always wanted and for this yeary'all New Year, new you, thank
you.
And welcome back, welcome back.
You know, oh, man, man, in thisepisode of New Year, new you.
I am delving into a topicthat's all too familiar to many
of us Getting back on track withthe management of your diabetes
.
Have you been there?
Yeah, I know I have been.
I know I have been, and youknow, the year has been going
(00:23):
along and we've just beentrucking along Right.
So this is the month of May,we're starting the month of May,
can you believe it?
And a lot of people at thebeginning of the year, at the
end of last year, said therewere so many things they were
going to do, they were going toput in place.
And we have our good days whereeverything seems to fall right
into place, of our good dayswhere everything seems to fall
(00:47):
right into place.
And then, inevitably, there arethose challenging moments when,
yeah, we may find ourselves,you know, veering off course,
whether it's due to stress,challenges in the routine or
just life throwing us acurveball.
Setbacks happen to the best ofus, but the important thing is
how we respond to those setbacksand, ultimately, how we get
ourselves back on track, andthat's what I'm talking about
(01:10):
tonight.
So if you've ever foundyourself in that struggle to
stay on the top of themanagement of your diabetes.
This episode is for you.
Stick around, because we've gotplenty of valuable insights and
tips coming up your way.
Let's dive right in.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
(01:30):
E the E stands forendocrinology.
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 YearUU.
(02:09):
So yesterday, I think, I sharedwith you guys that the last
several Sundays, my wife and I,we've been going out to dinner,
and so yesterday, y'all, we werein the car and of course, I
said, hey, where do you want togo?
And so we weren't sure becausethere were some particular
(02:30):
things that we wanted to have.
And so we're driving and mywife says, hey, let's go to this
place.
And I said sure, and in my head, in my head, I had created
because I had not eaten all day,I had waited, because I was
(02:50):
going to eat dinner with my wife, I was going to have some food,
right, and so I had createdthis entire experience in my
head about what it's going to belike, how the food was going to
taste, I wasn't sure where wewere going.
But once she said where we'regoing, everything kind of filled
in, right, all the littledetails filled in in my mind.
So I'm in the car and we'regoing, everything kind of filled
in, right, all the littledetails filled in in my mind.
So I'm in the car and we'redriving and I'm just
anticipating I'm going to havethis, I'm going to have that,
(03:10):
I'm going to order this and soforth, right.
And so we're on our way thereand she says, well, what about
this other place?
Right, and I didn't sayanything, and we kind of drove,
and so she's looking at the menuand we kind of finally decided,
okay, we're going to this place.
And I got there, y'all, and Iwas in a not so great mood,
(03:35):
right.
So in my head, right, becauseI'm thinking, and I had asked,
you know, specifically, did theyhave this one thing?
And they said, and, andaccording to the menu, they had
it.
But we got there and it turnedout, um, that I couldn't have
that because of an allergy.
And so my mood kind of changed,right, it took me a little bit
(03:58):
to get over it, right, so I atethe food and it was.
It was okay.
It was okay, but what hadhappened was I had created this
entire experience in my mind,and often that's where we find
ourselves when it comes todiabetes, with diabetes
management, and so as you gotinto this year, as you started
(04:21):
doing the things that we've beentalking about, you've been at
the grind and you know, januarywas great.
And February, yeah, we got this, we got this.
And March, yeah, we're in thereand we're okay, we're feeling
it, but not so much.
And then April comes along andthings happen.
(04:42):
And then, here it is, may,right, right.
So we are five months into theyear and you may find yourselves
not really hitting it as hard,or maybe some of the things that
you were doing before have kindof crept back in, or maybe you
have really just put it back onthe shelf, and so this tonight
(05:07):
is what we're talking about,right?
How do we deal with that andwhat do we do in terms of
getting back on track?
So the first thing is to talkabout why people get off track
in the first place, right?
So common reasons for setbacks.
Why do we, after we've made adecision that we were going to
(05:29):
do something, how do we get tothe point where we're not on
track?
And one of those reasons is thatwe have a change in routine.
You have a change in routine.
You know, you're used togetting up at a particular time
and you've been doing that, butsomehow, for some reason, right,
(05:50):
whether a schedule change, orsomeone in the family is sick,
or there's a new meeting at workor something happened.
Life can be unpredictable.
Thing happened, life can beunpredictable.
And so as a result of that, aresult of that change, because
(06:13):
you had gotten into that groove,right, you got up at a
particular time, you did yourthing, you had your breakfast or
you had whatever it was, andyou were kind of hitting that.
You hit your stride and thattook you some time.
From the time December came andJanuary came, and it took you
some time from January to getinto the stride.
And so you got into it maybemid-January, end of January,
beginning of February, and nowyou're hitting it.
(06:35):
And then all of a suddensomething happens and it changes
the routine.
It wasn't anything bad, it wasjust a part of life, it was just
a routine thing that happened,and so your routine changed.
And so now you're kind of offcenter, right, it's not flowing
like it used to flow.
And so your brain has gotten tothe point where it says, okay,
(06:59):
yeah, we'll figure this out.
Notice what happened.
It wasn't that you made aconscious decision not to do it.
It was in the midst of theconfusion and the change in
routine that the brain said okay, we're going to leave that
alone, because remember thebrain, your mind, does not ever
want to be wrong.
It does not like confusion.
(07:21):
The confused mind does notaccept things.
It's kind of like when you goto the store right, when you go
to the store to buy something,when they have a sale, they
don't want you to be confused.
They are very clear about whatthe specifics are about that
thing.
A lot of people say they try toconfuse you.
No, they don't really want youto be confused, because a
(07:42):
confused mind doesn't buy.
And the same thing here whenyour mind is confused, when it's
not quite sure how this fitsinto the routine, it will leave
it alone.
Okay, so, number one, because ofchanges in routine.
Number two, because of stress,and stress y'all is the silent
saboteur.
(08:02):
Oh yeah, oh yeah, I can't tellyou the number of people who
come to the office who are doingthings and they don't realize
they're doing it.
And we kind of try to back intothe reasons.
And it turned out that therewas some stressful event that
happened.
There was a death in the family, there was a death in the
(08:26):
family, there was a flood at thehouse, so now they're living in
a hotel room, right.
So that's another unpredictablething.
That's a change in routine.
There was some issue thathappened with a child or a
parent or a spouse, somestressful event, someone got
sick and as a result of that,things change.
(08:49):
You once again didn't make aconscious effort or conscious
decision that you weren't goingto do that, but because things
changed, that got put on theback burner, in fact.
Oh yeah, we're going to getback to that, we're planning to
get back to it, but right nowwe're dealing with the stress.
So there could be a change inroutine.
(09:10):
There could be some lifestressor that happens, and then,
of course, a big one is burnout, burnout, burnout.
It's only natural to feeloverwhelmed.
Now I'll tell you that when Italk to patients, as I hear them
(09:34):
talk about burnout, I beginimagining those feelings.
In fact, I have people who cometo the office sometimes and
they hear our conversationthrough a certain megaphone.
They see it through a certainlens and that lens is the lens
(09:57):
of being at this.
They've been at the grind andthey're just tired.
We've talked about a lot ofthings here on the show.
We've talked about a lot ofprocedures that we want you to
do.
We've given you a lot ofeducation Remember, educate,
empower, encourage.
A lot of education and it'sbeen a lot of material.
(10:20):
And so once that comes in andyou begin incorporating that
into your life, so you aretrying to minimize your insulin,
you're trying to suppress theappetite remember the three
pillars and you're trying to getrid of sugar.
Those are our three pillars one, minimize insulin.
Two, suppress appetite.
Three, get rid of sugar.
Those are the pillars forreversing diabetes.
(10:44):
And you've been doing that andday in and day out, and day in
and day out, and you've got tomake decisions and sometimes
that becomes a little.
It produces some fatigue andthat's certainly natural.
Anything that you're doing, ifyou're at a job, if you're
(11:05):
building a house, if you'reraising a child, they're going
to be times.
If you're taking care of aparent, they're going to be
times when you've got to stepaway for a moment and kind of
regroup, and if you don'tunderstand that, then that can
cause a problem, right?
So common reasons for setbackschanges in routine, stresses in
(11:28):
life and then, of course,burnout.
Okay, if you have ever, if youhave ever experienced any one of
those that changed your life,changed your situation, caused
you to have a setback, put yes,put yes in the comments, right,
put yes in the comments.
Cause you to have a setback?
Put yes, Put yes in thecomments, put yes in the
comments.
Now, one of the interestingthings to note as we're talking,
(11:49):
as we're going through thisprocess, we're here talking
specifically about diabetes, butnotice that the things that I
just mentioned, in any area ofyour life, these can have an
effect.
So, whether you're in college,you're in graduate school, you
(12:11):
just got to a new job, you'retrying to move your way up in a
company, you're trying to savemoney, you want to buy a house,
a car, you want to raise a child, any of those situations, any
life circumstances, the samethings can affect you and can
cause setbacks.
So, as we're talking herespecifically about diabetes,
(12:33):
remember you can apply theseconcepts to many areas of your
life, if you have high bloodpressure.
Yeah, and you've been kind ofthinking about the food that
you're going to eat.
Remember, we said that thethings that we do here on the
channel, the concept we'reteaching, doesn't just help with
diabetes, but it also helpswith all of those metabolic
(12:55):
syndromes or not syndromes, butall of those diseases that fall
into the metabolic phase.
Oh, yeah, high blood pressure,high cholesterol, hyperlipidemia
, non-alcoholic fatty liverdisease.
All of those are places where,if you're at it and you're going
at it and you're doing, and youcould be doing a great job
(13:16):
y'all.
So this is not just people whoare having difficulty, these are
people who are having successes.
Yeah, yep, all right.
So so those are the commonreasons for setbacks.
Well, after we've kind ofidentified those common reasons
for setbacks, what are?
(13:37):
What else do we want to look at?
How do we overcome?
How do we overcome setbacks?
And we overcome setbacks inseveral ways, and you'll see
some of those there on thescreen.
Number one you want to rememberthat setbacks are a natural
part of the journey, includingthe journey of managing diabetes
(13:58):
.
Mm-hmm, mm-hmm, yeah, yeah,yeah, let me say that.
Let me say that Right, yeah,yeah, yeah, let me say that.
Let me say that.
Right.
So setbacks are a natural partof the journey for everything.
And specifically now, as wetalk about diabetes, setbacks
(14:19):
are a part of diabetes.
Often we don't plan for setbacks.
We think we get into thesituation, we get into the
management of diabetes, we getinto the relationship, get into
the building of the house, getinto the coursework for the
program, that we're in thedegree and we don't anticipate
that, hey, something may happen,and if you don't, then that can
(14:40):
throw a huge wrench in the plan, because then it becomes this
momentous, almost insurmountablething that you've got to
overcome.
But you've got to remember thatsetbacks, issues, will come up.
They are a natural part of theprocess and that's the first
(15:00):
thing you want to do.
You want to remember that.
That is the case.
Number two, when setbacks happen, you want to identify the root
cause of the problem.
What was it that caused theproblem?
Was it the fact that my routinechanged?
Was it the fact that there wasa stressor in my life?
Was it the fact that I gotburnt out?
Was it the fact that I didn'thave a community around me?
(15:22):
And we'll talk about communityhere in a minute.
But you want to identify theroot cause, because if you don't
identify the root cause, youmay be trying to fix one thing
and it's something totallydifferent.
Right, right, as we talk aboutfasting here on the show, right,
that's one of the things thatwe've been using and I'll have
people say to me, well, fastingdoesn't work.
(15:44):
I said, well, okay, tell me whydo you think it doesn't work?
He said, well, when I tried tofast, I got a headache.
And so, as we talk more aboutthe headache, it turns out that
the headache came because yourbody was so used to having high
(16:05):
sugars that when your sugarbecame normal, then the headache
came.
Make sense.
So the root cause of that wasnot fasting.
The root cause of it was theelevated blood sugar.
So if we can fix the elevatedblood sugar, get you used to
being in a normal range, thenguess what?
(16:28):
Not a problem for the headache,right?
So identify the root cause.
What is the root cause of theproblem?
And then next ask for help.
Oh, yeah, yeah, ask for help,right, so reach out.
Remember, you're not in this byyourself.
Once again, I'm plugging thatcommunity, right?
(16:50):
You are not in this by yourself, so ask for help.
There are people around you.
There are people that aresurrounding you that are having
similar issues.
They may not have diabetes, butthey are having setbacks in
their own space.
So ask for help or find a group, find a place, find a community
(17:10):
that's doing what you're doing,that is heading in the
direction, in terms of health,that you want to head, and ask
for assistance.
That's why I encourage youalways to come on the show right
, let us know how you're doing,join us in our community meetup
and we'll talk a little bitabout that here before we get
(17:31):
off the show tonight, becausewhen you are in that space, then
you begin to understand andbegin to feel that there is a
place, there is hope for you.
So, overcoming setbacks how doyou do that?
Remember that setbacks willhappen.
Identify the root cause of it,ask for help.
(17:52):
Reframe number next, reframesetbacks as learning
opportunities.
Oh, yeah, yeah, yeah, we needto put a pin right here and talk
a little bit about this.
Reframe setbacks as learningopportunities.
(18:15):
Setbacks every setback that youhave has a place or something
that you can learn from it, andif you only see setbacks as
problems, then they becomeinsurmountable, they become this
huge mountain.
But the question to askyourself is okay, this thing
(18:37):
happened.
How do I?
Or what do I learn from it?
What is a nugget that I cantake away from this, in terms of
fasting, for example?
Maybe the nugget that you takeaway from it is hey, I need to
make sure that I'm hydrated whenI get into a fasting phase.
Or if you had hypoglycemia, alow blood sugar, while you
started fasting, hey, maybe Ineed to pay more attention to my
(18:59):
monitor, my glucose monitor,right, so I could see when those
numbers are coming.
Hey, maybe I need to have aconversation with my doctor or
my healthcare provider so thatwe can talk about how to adjust
my medication, right.
So what am I learning?
Hey, I need to drink more water.
I need to get more sleep.
I need to not plan thatstressful event during the
(19:21):
fasting.
Hey, I need to plan so that Ican be on the show with Dr Wood
at seven o'clock central onMondays, right.
So see them as learningopportunities and then figure
out okay, what am I learningfrom this particular piece of,
(19:41):
from this particular phase ofsetbacks?
Right, see them, reframe themas learning opportunities and
then practice self-compassion.
Last week, as I was leaving togo out of town.
I did one of my check-ins and Isaid, hey, I'm going out of
town.
If you're going out of town,you're going to have stressful
events that happen and practiceself-compassion.
(20:03):
Make sure that you realize thatthis process that we're on is a
process and it takes time.
People come in.
I talked to somebody today whocame into the office who was
having some low blood sugars.
They had fasted and they aresuccessfully, by the way, let me
(20:24):
give a hand clap and a shoutout.
So they had fasted, beenfasting for 24 hours and wasn't
quite sure how to get to 36.
So I said, well, why get to 36?
How about 25 hours?
Right, start slow.
(20:46):
You're already at 25.
Okay, now let's extend that.
Practice self-compassion.
If you have to interrupt a fast,that doesn't mean that you
failed.
If you have to go back on somemedication because your blood
sugars rose after you've beenoff of medication, that doesn't
mean you're a failure.
If you eat that cookie, if youdrink that soda, if you didn't
(21:11):
go to sleep like you weresupposed to, if you succumb to
one of those triggers right,remember heat, habits, emotions,
access and taste If thathappens, that doesn't mean that
you're a failure.
What do I learn from it andthen allow yourself the grace to
now step back into, step backon the road.
(21:33):
Okay, so, overcoming setbacks.
And one of the things thatwe've got to do is, when we're
talking about setbacks, we'vegot to make sure that we are
practicing and we're settingclear, smart goals, because if
you don't set goals, if youdon't set clear, smart goals,
(21:56):
then you won't know, first ofall, are you being successful?
And then it's a lot moredifficult to know where you're
heading and where you've been.
So SMART stands for specific,measurable, achievable, relevant
and time-bound.
That's what SMART, the acronymSMART, stands for.
Acronym SMART stands for sospecific.
(22:19):
I want to lose weight is not aspecific goal.
It is a goal, right, I want tolose weight, but it's not
specific.
I want to lose 10 pounds.
That is a specific goal,measurable.
(22:40):
You want to make sure thatyou're able to tell if you've
achieved it.
So if you say I want to lose 10pounds and you lose 5 pounds,
that means you've not achievedthe goal.
It's a great place to be thatyou've lost 5 pounds.
Is it measurable?
Is it measurable?
Is it specific?
10 pounds Is it measurable?
Well, tell me, 10 pounds ismeasurable.
(23:01):
I can get on the scale and Ican say yes or no.
Is it achievable?
Is it possible to lose 10pounds?
And the answer is yes, specific10 pounds, measurable?
Yes, I can get on the scale andI can see what my weight is.
Is it achievable?
Yes, it is.
And is it relevant?
(23:22):
Well, what's relevant?
Right, I want to be healthy.
I want to lose weight so I canbe healthy.
I want to lose weight so I cancontrol my blood sugar.
I want to lose weight, right?
Is it relevant to what I wantto do?
And is losing weight relevantto reversing diabetes?
Yes, it is.
And then, is it time bound?
(23:43):
Hey, y'all.
So I want to lose 10 pounds.
It's specific, it's measurable,it's achievable, it's relevant
to the health goal that you have.
But I want to lose 10 pounds in50 years.
I want to lose 10 pounds in 50years?
Yeah, that's probably not wherewe want, to be right?
So you want to set yourself upfor success by having a time.
(24:08):
As you remember, when we talkedabout my journey starting last
March, I set out.
I said I wanted to lose 52pounds.
Well, I wanted to lose one halfto one pound per week for the
year.
So it's specific, it wasmeasurable, it was certainly
(24:28):
achievable, it was relevant towhat I wanted and it was time
bound, because I gave a specifictime.
So we're going to come back andwe're going to actually do a
show together where we sit downand come up with a specific
smart goal for you.
We're going to say walk through.
How do we do that here on theshow?
(24:50):
So we want to set smart goals.
Smart goals Because if we don'tset smart goals, then we're not
setting ourselves up forsuccess.
After we talk about smart goals,how do we stay motivated and
how do we overcome obstacles?
How do we stay motivated andovercome obstacles?
(25:10):
Well, number one, right, a bigpart of it is what we just
talked about, right, the settingthe smart goals.
Because if you're setting thesmart goals, then you know where
you are and you're able totrack that.
So you want to track yourprogress.
So how do we stay motivated?
Track your progress, see whereyou are.
And that's why, here, as I talkon the show, I have all these
(25:31):
monitors and all these apps,because I'm tracking what I'm
doing.
So when I get up and I look atthat blood sugar and I see what
it is, I'm like, okay, yeah, sothis is helping me stay
motivated and I don't want thatblood sugar to change, right,
and I'm trying to.
For some reason it won't pickup my phone, but yeah, so we're
(25:55):
tracking all that information,right.
So we want you to see what itis.
I want to see what it isbecause my brain is not
dependent on it, but it actuallyhelps my brain to see the
number when I see the weight,when I check my ketones, right,
so I know where I am when Ijournal and we haven't talked
(26:15):
much about journaling, butthat's a huge one that we'll
come back and talk about atanother time.
So track your progress and theny'all celebrate wins, celebrate
wins.
It is a process and if you waituntil you get to the end of the
journey to celebrate, that is avery hard process.
(26:41):
It's a very hard journey, okay,so you got to pause.
And when you see successes, ifyou've lost a pound, if your
blood sugar, all of a sudden youwake up and the blood sugar is
five points lower than it usedto be.
If you get your A1C and yourdoctor tells you that your A1C
used to be I don't know 8, 9, 10, and all of a sudden it's 9.5.
(27:03):
It used to be 10, now it's 9.5.
That's a celebration, right?
So don't wait until the A1Cgets to 6.5.
Celebrate where you are Withthe intention of moving forward,
though.
Okay.
So don't just celebrate andstay right where you are with
the intention of moving forward,though.
(27:23):
Okay.
So don't just celebrate andstay right where you are.
Okay, so, celebrate those wins.
Identify your triggers.
Identify your triggers.
Y'all I got to say boom.
You got to say that you got toidentify your triggers, because
if you don't identify yourtriggers, then you don't know
what's pushing you.
And we've talked here quiteoften about the heat model,
right?
So heat model is a huge ideaabout triggers and how triggers
(27:49):
affect us, right, so identifythe things that are triggering
you to get off track, to eatwhen you're not supposed to when
you said you weren't going toeat or to do other things that
are counterproductive.
For example, do you know thatstaying up late and I have to
put my hand up?
Yeah, you guys know I'm up here.
I'm late a lot, right?
(28:10):
So that is a huge trigger foreating.
I know it, I experience it allthe time and I know it's one of
my triggers and, of the thingsthat I have, it's probably the
one that I need to work on themost and that's the one that I
struggle with.
So identify your triggers andfind healthier ways to deal with
(28:33):
triggers.
So if it's an emotion, if it'sa habit, if it's access to
something, if it's taste, right.
So I went to Teresa, you'll geta kick out of this.
I went to the store today,right, to get some stuff and I
picked up a can of pistachio, ofcashews, and you guys, if you
(28:55):
heard me talk, that's one of mythings, right, notice, I didn't
get the almonds because I knewif I get the almonds by the time
I got home it would be gone.
But I did go and I get somecashews and on the way home, so,
one serving of cashews, y'all.
Did anybody know what oneserving of cashews are or is?
(29:16):
Yeah, it's 18 pieces, is whatthe can said, 18 pieces?
So on the way home, right, Itook some and I ate it, and I
drove and I took some more and Iate it, and I drove and I took
some more.
So I probably ate like three orfour servings on the way home.
So I got home and I said, okay,this has to stay in the car, so
I can't take it in the housebecause guess what?
The can's going to be gone.
(29:37):
So I know that's one of mine.
So identify your triggers andfind healthier ways to deal with
the triggers.
In this case it was an accessissue.
I probably shouldn't well, Ishouldn't say I probably I
should not have gotten it when Iwent to the grocery store, but
I got it and it's access.
It's here now.
Well, that's not in the house,right?
So what do you need to do?
And then develop, y'all,develop a support network.
(30:01):
Yo yo, yo yo yo.
That is what we do here.
Y'all, remember, we educate, weempower and we encourage that
support, the support is soimportant, y'all, because the
support helps you when you feel,when you're having challenges,
(30:24):
when you're having setbacks,when you're not being successful
, when you've stalled in yourprocess.
The network helps you when youcome on and we see you here when
you come to the communitymeetup right, that's a huge one,
because that helps, okay.
Community meetup right, that'sa huge one, because that helps,
(30:46):
okay.
And then, and then, and thenafter that, what we want to do
is we want to talk about somespecific strategies to help you
overcome common obstacles.
So, number one meal planningand the obstacle that that
overcomes is that when you gethome and you have not planned,
(31:12):
you're likely to just grabwhatever is available.
You're likely to grab the thingthat you weren't planning to
eat.
One of the things that that wetalked about several weeks ago
is that access part of the heatmodel and we talked about how to
make sure that our environmentat home, at work and in the
(31:36):
community remember that rightplanning.
Meal planning.
Plan your meals.
Sit down at the beginning ofthe week and say, okay, this is
what I'm going to eat, this iswhat I'm not going to eat, this
is what we're going to prepare,Get it from the grocery store,
go out shopping, get all thosethings together.
And we did a seven-day mealplan several weeks ago in the
(31:56):
show.
If you've not done that yet, goback and watch that.
So prepare, because when youprepare, it's much easier to
stay in the space.
And once again, we're talkingabout putting diabetes in
reversion, or reversing diabetes.
This works for lots of otherdiseases, but specifically here
I'm talking about type 2diabetes, adults with type 2
diabetes.
How do we reverse your diabetes?
(32:17):
Meal planning Number two mindfuleating.
Mindful eating so when you sitdown to eat, turn off the TV,
turn off the computer, turn offthe iPhone or Android if you
have one Right and focus on thefood.
Okay, enjoy the taste, enjoythe flavors, enjoy the crunch,
(32:40):
enjoy the texture of the food.
You're much more satisfied.
Otherwise, what happens is youend up eating.
You eat the food, you don'teven know the food has gone
through, you don't appreciate it, and so your brain goes to try
to find something else for youto enjoy Mindful eating Physical
(33:01):
activity, physical activity.
Physical activity is a huge one,and I gave you the example last
week, right, because I wasplanning, I was preparing to go
on this trip, and on Tuesday orWednesday I was feeling anxious.
I was in the process of fastingand I felt as though my blood
sugar was low.
And I checked it and it wasnormal y'all.
(33:21):
So I knew it couldn't be lowblood sugar.
You know you get that if you'vehad low blood sugar.
You know you get that jitterykind of shaky feeling.
Right, that's what I felt likeand I was like, no, this can't
be hypoglycemia, this is not lowblood sugar.
Because I got my monitors, Ichecked it and so I went and
said, okay, this is the cortisol, this is the anxiety.
(33:42):
This is the excitement, and soI went walking and I walked for
about 20 minutes and burnedthrough some of that cortisol
that had been building up in mysystem and that helped me deal
with this cortisol that wasthere.
So one of the ways, right, oneof the ways to overcome some of
(34:06):
the obstacles, stresses, forexample, is physical activity
and then, specifically, stressmanagement.
Learn some stress managementtechniques, right meditation,
yoga, a morning routine allthose things are specific things
you can do that will help youmanage stress.
(34:28):
When I get stressed, there's aplace I go.
There's a place I go y'all inmy head St Simon's Island.
If you've never been there andI have no affiliation with them,
but I love this place, my wifeand I went there years ago for
one of our anniversaries andwhen I go there, when I'm
stressed, I close my eyes orsometimes I'm even talking to
(34:48):
people and I imagine drivingacross the bridge off the coast
of Georgia, right betweenGeorgia and Florida, there,
driving across that bridge,getting to the island, and it
was a nice little small islandin Florida.
There, driving across thatbridge, getting to the island,
and it was nice, a nice littlesmall island where we got there
that day it was raining a littlebit, just a little overshadowed
(35:09):
, cloudy, and we went into thelittle cottage place that we
stayed and they had turned downthe bed.
They got a little mint on thebed.
My wife and I went walking downthe sidewalk, all right.
So even as I'm describing itright now, I can feel the calm
coming over me.
(35:29):
So find your place.
If it's music, that's fine.
Sometimes I'll sit Insummertime when there's a tree
right outside on the other sideof this desk, when that window
is open and I count the leaveson the tree.
There's a book that I readcalled the Power of Now the
Power of Now, and the author wassaying that enjoy the moment.
(35:59):
Enjoy this moment that.
Enjoy the moment.
Enjoy this moment as you'resitting.
If you're driving in the car,feel the vibration of the
steering wheel in your hand.
Enjoy the sensation when you'rein the shower.
Sometimes I'm in the shower andI need to calm down or
something's going on, astressful thing on my mind, and
(36:21):
I'm there and I can imagine.
I'm trying to imagine each ofthe water drops as they're
hitting my body, or I'm tryingto count them, because when I'm
counting, my brain can't go tothat other place, play some
music in the background.
So stress management, all thosethings are very important.
(36:46):
And then, if you're onmedication, make sure that you
are being adherent.
Make sure you're taking yourmedication.
Now let me make a point here Alot of what we do, a lot of what
we teach, a lot of what we aresaying, has with it a component
of you've got to adjust yourmedication, like those of you
(37:08):
who some of you who are on rightnow.
Right, you know that we teachand I talk to my patients.
I tell them this is how I wantyou to adjust your medication.
I teach that because you cannotbe at home and be incorporating
the things that we're talkingabout and not adjust medications
.
So make sure you're talking toyour healthcare provider about
(37:29):
adjusting your medication.
How many times did I say that?
Enough, okay, good.
Having said that, make sureyou're taking it.
Often I have people come in andI'll say to to them we're going
to titrate your medication downbecause as you begin
incorporating fasting, mindfuleating, emotional intelligence,
(37:51):
finding out your why, dealingwith your stress, sleeping,
drinking water, physicalactivity all those things your
blood sugar is going to startcoming down.
So we're going to have to begintitrating your medication down,
and so they go home and allthey heard was stop medication.
That's not what I said, right?
(38:12):
What I said is we need to beginadjusting your medication down
based on what you're doing, soyou can't just stop it and then
say, okay, when this improves, Iwon't be on medication.
No, the medication decreases asyou make changes that cause
your blood sugars to improveuntil the point where you don't
have to take medication again.
(38:33):
I see, actually, someone that'sin our audience right now who we
were so excited last week whenhe said, hey, I'm off the
insulin.
I had somebody who came to theoffice today, called to come in
for an early visit, because hewas on an insulin pump and was
able to get off the pump and nowis having low blood sugars, so
(38:55):
came in so that we can adjustmedication further.
Adjust medication further.
Can you imagine being on aninsulin pump, taking the insulin
, and then now saying, okay, Idon't have to do that anymore,
(39:17):
all right.
And then regular monitoring.
Regular monitoring that's why Ido all the things that I do
here on the channel in terms oflooking at my monitors, looking
at the graphs, so that you guyscan see all that, and then the
support network.
Once again, there it is y'all.
If you want to go somewhere, goby yourself, but if you want to
go far and want to besuccessful, take other people
with you.
The support network is so, so,so important, and I love our
(39:38):
network, I love our support hereon the channel and in our
community.
And then what's another strategyto overcome common obstacles?
Always be learning, continuouslearning.
That's what I teach, right?
So that is the pillar of theplatform, the show, the pillar
(40:01):
of getting off of insulin orreversing diabetes.
Are those things right?
So, number one decrease insulin.
Number two suppress appetite.
Number three get rid of sugar.
But the pillar of the platformthat I am on, the pillar of the
platform that I am here teachingand I want you to get, is
education, empowerment andencouragement.
Get data, get information,continuously learn, always be in
(40:28):
the mindset of learning,because the more you know, the
more you can then make decisions.
This is Dr Dwayne Wood, that'sWood with an E.
The E stands for endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
(40:49):
always wanted and for this yeary'all New Year, new you, thank
you.
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