Navigating the Maze of Diabetes Nutrition

Have you ever felt like a pawn in the complex game of diabetes nutrition advice? Join me, Dr. Dwain Woode, as we offer clarity and the tools to manage diabetes effectively through your diet. This enlightening discussion strips away confusion and equips you with the understanding needed to make food choices that can control and potentially reverse diabetes. Our in-depth conversation sheds light on the nuances of whole versus processed foods and why crunching on a whole carrot trumps sipping on its juiced version.

Feeling overwhelmed by the dos and don'ts of diabetes-friendly eating? We've got you covered. Together, we dissect how different foods, meal timing, and stress levels can influence blood sugar. You'll discover the proper role of macronutrients and why fiber is your unsung hero. Our chat navigates the cultural complexities surrounding starchy foods and how to harmoniously incorporate them into your diet without spiking your glucose levels. Hear how non-starchy foods, from avocados to almonds, can be pivotal in your dietary strategy and why protein is much more than just a gym enthusiast's best friend.

But wait, there's more to the story than carbs and calories. Bust through the myths that shroud diabetic diets in mystery and misconceptions. Sugar isn't entirely the enemy; tasteless meals don't have to be your reality. And as we step into the year's second quarter, I challenge you to stay steadfast in your health journey. I'll share the triple E formula that has helped many embrace their power to make lasting changes. So, if you're ready to embark on a culinary quest that promises balance, flavor, and health, tune in and transform how you think about food and diabetes.

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Episode Transcript

Speaker 1 (00:00):
I'm just tired, just tired.
That's what she said and Ididn't understand what she was
talking about.
I'm just tired of peopletelling me to eat this and not
to eat that.
I'm tired of going to onewebsite and reading one book and
going to another doctor andhearing something totally

(00:21):
different.
That's what she said, somethingtotally different.
That's what she said and as shetalked, I finally understood,
because I had been in the samesituation.
You listen to a podcast, you goto a physician, you read a book,
maybe you take a class, and itseems like everybody is saying

(00:46):
something different and it seemsthat, no matter what you try,
no matter what you try toimplement, no matter how hard
you cut back or exercise orwhatever they were telling you
to do, it seems like it wasn'tworking and the blood sugar has
kept getting higher and higherand higher, and yet everybody

(01:08):
says go home and eat better.
Well, what does that mean?
What does it mean to navigatethis space, this nutrition space
, with diabetes?
And that's what we're going tobe talking about tonight on this
episode.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E, the E stands forendocrinology.

(01:28):
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.

(02:12):
We're talking about navigatingnavigating nutrition y'all,
particularly as it relates todiabetes, and always, as I say,
as we talk about diabetes, we'realso talking about all those
other disease processes that areout there.
So, navigating our nutritionwith diabetes.
Now, the person that I wastelling you about, the patient I
was describing, that patient isactually a representation of a

(02:35):
lot of people that I see it wasnot unique to her.
In fact, I have felt similarthoughts, or had similar
thoughts and felt similar waysthat it doesn't seem to matter
what is going on.
There's always somethingdifferent.
There's always somethingdifferent.

(02:57):
It seems like there's one fadthat comes and then that fad
goes away, and then another ffat that comes, and then it's
back and forth.
Okay, but tonight we're goingto be talking about navigating
nutrition, a guide todiabetes-friendly eating.
That's where we're heading andyou know, in this episode, you

(03:19):
know we're going to delve intothe crucial role that nutrition
plays in managing diabetes.
It's a blend of personalinsights, scientific evidence,
we explore how dietary choicesdirectly impact blood sugar
levels and overall well-being.
So, as we journey through theworld of diabetes and this world

(03:43):
of diabetes-friendly eating,right, we're going to spec some
practical tips, we're going tosee some myth-busting, we're
going to talk about that andthen we're going to get some
empowerment.
Remember what we do here, right, we educate, we empower and we
encourage as we move in thedirection of saying, okay, how
do we do a good job of thisprocess?

(04:04):
Now, remember where we'recoming from.
Right, and I think that isworth having a thought.
Remember what our goal is.
Our goal is to reverse diabetes.
Our goal is to put diabetes inremission, get off of medication
and the tools that we'velearned so far, right.

(04:26):
A large concept that we have isthat, in the process of managing
our diabetes, we want to makesure that we minimize two things
.
One, the spikes in our bloodsugars, and the spike in the
blood sugar actually is not themain thing, but the main thing
that we want to do is we want tominimize the spikes in our

(04:49):
insulin levels.
We're going to minimize thespikes in our insulin levels.
So why is it important tounderstand diabetes and food and
nutrition?
So it's crucial for managingblood sugar levels and you want
to do that effectively.
So if you don't understand howdifferent foods will affect your

(05:12):
blood sugar and how they affectwhat happens to your body, then
it's difficult to make choices.
It's pivotal in controllingdiabetes by influencing blood
sugar levels.
It also influences weight andour overall health.
Remember an ancillary to thethings that we're doing a side

(05:33):
effect, a byproduct of usmanaging our diabetes and
controlling blood sugars is thefact that all those other
disease processes non-alcoholicfatty liver disease, metabolic
syndrome, obesity all of thatgets better and all of that can
be influenced by our nutritionright.

(05:55):
So a diabetes-friendly dietfocuses on consuming a balanced
mix of carbohydrates, proteinsand fats and emphasizes whole
foods, fiber-rich fruits andvegetables and minimizing
processed foods.
Hey, hey, hey, hey, hey, hey.
Wait a minute, wait a minute,let me come here.
So listen, in everything thatwe do, in everything that we're

(06:20):
going to talk about, as wecontinue to lay the foundation
for where we're heading.
One of the concepts, or twoconcepts and I was going to say
one, but I guess I'm going toseparate them but two concepts
that I want you to get is theconcept of whole foods and the
concept of processed foods,right.
Whole foods mean things thatare as close as possible to

(06:43):
their original form.
Let me give you an example.
If you have a carrot and you eata carrot chomp, chomp, chomp,
chomp, chomp, chomp I wish I hadone, I should have brought one
as a prop Chomp, chomp, chomp,chomp, chomp, right, that is a
whole food, because you'reeating the carrot as close as
possible to its normal form.

(07:05):
Now you can take that carrot,you can chop it up, you can fry
it, you can steam it All ofthose things you can grill it,
but as close as possible to itsnatural form.
Or you can take that carrot andyou can put it in a blender and
you can juice it and you candrink the carrot juice.
Now, that carrot juice.

(07:28):
People say, okay, that'shealthy and, yes, I don't
disagree.
But think about how we eatcarrots.
It is uncommon for someone tosit down and eat chomp, chomp,
chomp, chomp, chomp.
Five carrots, four wholecarrots, right.
But how many carrots do youthink you have to juice to get a

(07:52):
glass of carrot juice?
So notice what just happened.
In one instance we would eatthe carrot and probably I don't
know how many carrots do youthink you could eat.
If you're out there, put in.
Do you think you can eat one,two, three, four, five carrots
in one sitting?
Right, somebody drop a numberin.
But how many carrots do youthink you can eat?

(08:14):
Most of us can't eat that manycarrots right before we get full
.
But I tell you, if you juicethat carrot, we can certainly
drink the glass of carrot juice.
So that is not a whole food.
Now, once again, not knockingcarrot juice, but just using

(08:36):
that as an example.
So we want to minimize, we wantto stay as close as possible to
whole foods, and then we wantto minimize the processing of
foods.
Now, take that same carrot.
We could take that carrot andwe could leave it in its form
and we can take it and we canboil it or we can steam it and

(08:58):
we can put salt on it, and wecan take a package and we can
put it in that package, or wecan put it in a can and we can
preserve it and we can ship thatcan and that can can be on the
shelf.
I mean, whatever the sell by ordate that they put on the can,
right?
So now you go and get thatcarrot and you can pull the
carrot out and the carrot maylook like it's normal state, but

(09:21):
the preservatives and thethings we have to do to that
carrot to make it stay on theshelf, that's highly processed.
So you get the differencebetween whole foods and
processed foods.
So we want to stay as close aspossible to whole foods and we
want to avoid as much aspossible the processed foods.
And, once again, one of theplaces that we fall down, one of

(09:47):
the places that we makemistakes, is that we try to go
to extremes.
We try to go to extremes andwe'll talk a little bit more
about that as we get into therest of the show so we don't
want extremes, right?
So notice, I keep saying asmuch as possible Whole foods, as
much as possible, avoidprocessed foods as much as

(10:08):
possible.
That, as much as possible,allows for situations where that
is not possible.
So we want to avoid processedfoods.
Now, one additional thought iswe want to avoid not just highly
processed, but we want to avoidfoods where sugar, where let me

(10:30):
say it a little differentlywe're going to minimize the
amount of added sugar.
Okay, because have you ever hada glazed carrot?
Yeah, buddy.
Right, some good stuff.
Right, it's sweet.
See, as soon as I said that, mymouth started watering.
All right, so, um, yeah, so wewant to minimize processed foods

(10:52):
, and proper nutrition helps tostabilize blood sugar levels,
reduces the risk of diabetes anddiabetes related complications,
and it supports overall health.
So that's what we want.
That's the reason why it'simportant to understand diabetes
Now, how food affect the bloodsugar Now, so different foods

(11:16):
affect blood sugars in differentways.
Every food impacts your sugarlevels.
Every food impacts your sugarlevels differently.
Your sugar levels.
Every food impacts your sugarlevels differently.
This is an important one,because one of the things I hear
all the time from diabetics isDr Wood, I don't know why that
particular food makes my bloodsugar go high and this other

(11:37):
food over here doesn't make itgo high.
That's because the foods aredifferent.
In fact, here's an interestingthought that the same food y'all
and if you're out there, youcan attest to this right, say
yes, say yes in the comments thesame food eaten at a different
time will cause the blood sugarto go to a different number.
Isn't that crazy?

(11:59):
The same exact food, you eat itat a different point in time
and the blood sugar goes to adifferent number.
Now, remember that your bloodsugar at any particular time is
not just a representation of thefood that you ate at that time.
The blood sugar is arepresentation of the food that

(12:20):
you ate, the stress that you mayhave been going through the
food that you ate, the stressthat you may have been going
through the rest that you gotthe night before the infection
that you may have, right, all ofthose things combined to give
you what the blood sugar is.
So it's not just that.
Okay, I ate one carrot and thatcarrot and I keep using carrot.

(12:43):
I don't know why I'm usingcarrot.
Maybe I should say beets orwhatever else.
Okay, so all those things willhave different impacts on blood
sugars.
And so carbohydrates are thebody's source of energy, right,

(13:05):
and we've been talking aboutcarbohydrates because everybody
knows about carbohydrates.
Right, those are the thingsthat the body uses for energy.
So when you eat a carb, whenyou eat something that has
carbohydrates, the body readilyconverts that to energy and it
uses it.
Of course, it saves some of itonce the insulin is out, and
that's the crux of the problem,right.
When that insulin comes out,the sugar that comes from the

(13:26):
carbohydrates, some of it goes,yes, to run your heart and lungs
and brain and all the thingsthat you've got to do to stay
alive right now.
But part of it, when insulincomes out, goes to storage and
that's where the weight comes.
So carbohydrates so fats, havea slower absorption.
So carbohydrates so fats, havea slower absorption, so they

(13:46):
don't cause as big a spike assugar or carbohydrates.
When you eat them and the fatsgo into the body, the body
packages them off, packages themup and sends them for storage

(14:07):
and then of course, they getbroken down at some other points
to glycerol, as we've talkedabout before, and free fatty
acids.
The glycerol is what'sconverted to sugar and then the
free fatty acids go off and theycause some other problems that
we've talked about before.
Of course, proteins.
Proteins are also slowlymetabolized, so they're not as
readily metabolized ascarbohydrates.

(14:29):
And remember there are threemacronutrients carbohydrates,
proteins and fats.
And proteins are broken down.
They help with satiety, so whenyou eat protein you feel full
longer.
That's why a lot of times Italk to patients when they come
in, or clients and I'll say tothem what are you eating?

(14:49):
What have you eaten?
And they'll say, oh, I had asalad.
I say what was in the salad?
Because all they had was somelettuce and some tomatoes and
maybe some cucumber, I say, well, hey, there's no protein in
there.
What's the source of protein?
Because you're going to behungry, because there's nothing
in there that will help tomaintain stable blood sugars,

(15:11):
right, first of all, and willhelp you kind of not be hungry.
Right, that's satiety.
And then foods that have a lotof fiber.
Fiber is another one, and wedon't talk a lot about fiber.
In fact, in my practice, it wasnot uncommon for me to leave
fiber out altogether, and oftenthat's because the people that

(15:34):
I'm talking to, their bloodsugars, are so high that it's
not a fiber problem, it is apure carbohydrate problem.
So there's no reason to talkabout fiber.
Like, if you're eating, whatcan I pick on?
There's a place here that hadthis chocolate lava cake that
had like chocolate coming out ofit and there's caramel on it,

(15:55):
and it had a whipped cream and acherry.
And if you're sitting downeating a chocolate lava cake
every other day, then you don'tneed to worry about fiber.
Fiber is the least thing onyour mind.
First of all, let's stop eatingall those leaving all those

(16:16):
chocolate lava cake.
I don't know why I picked onthat one, but hey, I did.
That's probably because I likedit.
I liked the chocolate lava cake.
Okay, so that's carbohydrates,fats, proteins and carbs and
fiber.
So here are some key dietaryconsiderations for people with
diabetes.
So understanding therelationship between diet and

(16:41):
diabetes is crucial and for whatwe want to make sure that we're
doing is we're learning a groupof processes, right?
So I want to give you a groupof things that I want you to be
considering, and these are goingto be.
You're going to hear them fromme, from other people that talk

(17:03):
to you about food and nutritionand what you should eat, right?
But I want you to kind ofremember that everything is with
context.
Everything is with context, andI want to make sure I say that
because there are quite a few ofthem.
We're going to run through themquickly.
I'm not going to spend a wholelot of time, but I want you to
know this because you're goingto see these again, right?
You're going to see them againfrom me.

(17:24):
You're going to see these again, right, you're going to see
them again from me.
You're going to hear them as wego through our process here on
the channel, and you will hearother people talking about them
as well.
So monitor your carbohydrateintake for blood sugar stability
.
Remember anything that you wantto change, anything you're
going to address.
You want to make sure that youare monitoring it, that you're
recording it, that you are doinga good job of checking on it,

(17:47):
okay, so monitor it.
You want to include high fiber,high fiber foods?
All right, make sure you'redoing that, because the fiber,
just like proteins and fats, areslow in rising or increasing
your blood sugar.
Then the fiber will actuallyblunt the rise in blood sugar.

(18:08):
So one of the benefits ofeating whole foods.
Let's go back to my carrot.
I know I keep talking aboutcarrots, but that's okay, that's
the one that comes to my mindright now.
So when you eat that carrot,when you eat the carrot itself,
you get the carrot, the fiberthat comes from it, you get the
juice that comes from it, youget the minerals that come from

(18:30):
it, right, and the fiber that'sin the carrot actually helps to
minimize the rise in blood sugar.
It almost like dampens it.
But when you drink the carrotjuice all the husk, right, the
fiber that was in the carrotitself it's over in the trash,

(18:52):
unless you're making I don'tknow, carrot cake or something,
right?
I know I went carrot cake.
That's okay, right?
So unless you're doing that,then that's not there and so all
you're getting is purecarbohydrates that come out of
that carrot and that's thecarrot juice.
You want to choose the glycemicindex foods to minimize spikes?

(19:17):
Now, we haven't talked aboutglycemic index and we'll come
back and we'll do a show onglycemic index.
But glycemic index has to dowith the ability of a particular
food right to raise the bloodsugar, how quickly the blood
sugar rises as a result ofeating the food, and that is a
marker of glycemic index.
And we want to eat low glycemicindex foods, or at least that's

(19:40):
the recommendation, right?
So, once again, all these arein context and we'll put them in
context as we get into thismonth, this month, by the way,
if I didn't say that, guess whatwe're talking about.
That's right.
We're talking about food, allright, limit saturated fats and
sugars.
You want to focus?
Ah, and I'm going through this,but you guys aren't seeing my

(20:03):
slide.
I'm going through this, but youguys aren't seeing my slide.
So, limit saturated fats andsugars.
Focus on whole, unprocessedfoods, as we talked about before
.
Whole foods, unprocessed.
Monitor portion size.
Oh, yeah, yeah, yeah, yeah,yeah, yeah, put a pin in it, put
a pin in it, pin in it.
So I have been to places Likewell, this past Saturday night I

(20:33):
went out, my wife and I wentout and we had a program and the
food that they had the portionsize was not big.
In fact, I think it wasprobably an appropriate portion
size.
But y'all, when they brought itto the table, I looked at it
and I was like where's the restof the food?
Why?
Because I'm so used to goingsomewhere where the portion

(20:54):
sizes are huge.
Right, there's a place here, Iwon't call it, but they sell
pasta and when you go there it'slike they think that you are
the only person in the worldthat eats pasta.
It's big.
So we've gotten so used tohaving these portion sizes that

(21:17):
are so big that we no longer cantell.
I had a guy who I was talking toearlier and he said he cleans
his plate.
He's learned to clean his plate.
That's what he grew up on.
That his mama said.
So that is what he does.
The only problem is he cleanshis plate regardless of what the
portion is.

(21:37):
So whatever they put on theplate, that's what he eats.
I said, well, no, we got tostart monitoring, because it's
not a you cleaning your plateproblem, right?
In fact, I want you to cleanyour plate, right, you should
eat what you get.
The problem is, what are weputting on the plate in the
first place, right?

(21:59):
So if you put the appropriatethings on the plate, then
cleaning the plate is not anissue.
But if we're putting too muchon the plate, then cleaning the
plate is not an issue.
But if we're putting too muchon the plate, then, of course,
cleaning the plate becomes a bigissue for us.
Uh, so, monitor portion sizes.
Stay hydrated by drinkingplenty of water.
Choose healthy fats such asavocados and nuts right, I have

(22:20):
a nut fetish, by the way, y'all.
So almonds and cashews I lovethem, I love them, I love them.
So I have had to kind of takethem out of my environment.
In fact, there's a bag ofalmonds right there and I didn't
open it, didn't open, it,didn't open it, and finally I

(22:41):
opened it, and I think the halfof the bag is gone.
So, okay, once it didn't openit and finally I opened it and I
think the half of the bag isgone.
So okay, once again portions,include lean protein in meals
and then, of course, monitoryour blood sugars to see the
impact of food choices.
One of the ways to get insightinto how your body is responding
is to monitor, and that's whatall this stuff over here is for

(23:05):
right, and we'll take a look atthat here in just a little while
as we get into what's going on.
All right.
So those are key dietaryconsiderations.
Key dietary considerations Well, the importance of starchy
foods, because these are thethings that cause blood sugars

(23:28):
to go up.
Okay, big, big, big, bigconversation.
So starchy foods.
Starchy foods help us becausethey give us energy.
We just said that the mostready source of energy that your
body has when you eat it isstarchy foods.
As soon as you eat it, it thereare enzymes in your mouth that
as soon as you put somethingthat's starchy in your mouth,

(23:50):
the enzymes begin breaking itdown.
That's why you can putsomething in your mouth.
For instance, people who mayhave low blood sugars sometimes
just getting something in theirmouth, the candy that they put
in their mouth, even though theydon't chew it up, chomp, chomp,
chomp, chomp, chomp and swallowit.
You put it in their mouth andtheir body absorbs through the

(24:15):
mucosa.
It absorbs the sugar and thereare enzymes that start breaking
it down, so carbohydrates are aready source of energy.
So fiber.
So non-starchy foods they giveus carbohydrates.
There are enzymes that startbreaking it down, so
carbohydrates are a ready sourceof energy, right?
So fiber, so non-starchy foodsright, they give us
carbohydrates, give us energy.
They actually have fiber inthem and we'll give a list here
in just a minute.
They have vitamins and theyhave minerals.

(24:36):
So all those things are withinthe foods that are considered
non-starchy, right?
So tonight we're not going togo into the glycemic index of
the foods, but we're going tojust say, hey, is this a starchy
food, is this a non-starchyfood?
We'll come back later and we'lltalk more about all of those.
So that's what the benefit, theimportance of starchy foods.

(24:59):
So what are starchy foods?
What are some starchy foods?
What let's see?
So what are starchy foods?
What are some starchy foods?
Okay, what let's see?
Let me go back here.
Yeah, there we go.
So what are some starchy foods?
So here are some common starchyfoods and these are hey, do me
a favor, if you're out there, goahead and put what is your
favorite starchy food, right, ifyou see it on, if you see it up

(25:25):
there right now, go ahead andpop it up, put it in the chat.
What is your favorite starchyfood?
So, when we talk about starchyfoods, the first big thing that
usually comes to our mind and itshould, because these are the
most common when people aretalking about starchy foods and
they are grains these are yourrices, right?

(25:46):
So white rice, brown rice, wildrice, any kind of rice, y'all.
They're starchy, right?
These are the wheat products,that's the bread and the pasta
and the crackers and the cookies.
Okay, I guess I shouldn't saycookies, because that's another

(26:08):
group.
You guys see where my mind isright, right, oats, rolled oats,
steel oats, instant oats Right.
When I was growing up, we usedto make it from the container
with the guy with the white hair.
Now they got the little packets, right, the packets.
They got cinnamon, they gotapple flavor, they've got what

(26:32):
else?
All kinds of other flavors,yeah.
But we used to have to, like,take those oats and put them in
the water and boil them and cookthem, right, but those are
starchy, those are consideredstarchy.
And of course, corn and cornproducts, barley, quinoa, millet
and of course, all your ryeproducts, rye bread and crisp

(26:56):
bread those are consideredstarchy.
Once again, notice I am notsaying that you cannot eat
starchy.
We're just talking about whatthey are, right.
So starchy the roots, roots andtubers, right.
So potatoes, white potato, redpotato, sweet potato, purple

(27:16):
potato If it has the word potatoin it, guess what?
It's?
A starchy vegetable, starchyroot, I guess it shouldn't say
vegetable, yams, all kinds ofyams, cassava, right?
So if you're out there, ifyou're from certain parts of the
world, certain parts of thecountry, cassava is a big thing,
it's a big staple.
It's starchy.

(27:36):
Now, as I'm saying these,remember our culture.
Wherever you were born,whatever family you grew up in,
your family cooked a particularway and they used certain grains
, certain roots, certain tubersto make their food.

(27:56):
And the other mistake that wemake, as we are talking about
being healthy, is we demonizecertain foods from certain
cultures.
Right, being healthy is wedemonize certain foods from
certain cultures.
There are certain things thatmy family, my dad, my dad was an
amazing cook.
There are certain things thatmy dad ate and when he went to

(28:17):
the doctor and the doctor said,hey, you can't eat that thing
anymore, he's like what do youmean?
You can't eat that thinganymore, right?
So as we discuss how do wechange, what are we going to eat
, we've got to remember thatthere are some things that

(28:38):
people eat that are part oftheir culture.
We just need to figure out howto incorporate those things into
what they normally do and howwe can build a healthy meal for
them.
Remember what we're talkingabout.
What can a diabetic eat?
All right, so toro and parsnipsand carrots and beetroot.

(29:01):
So these are all your starchyfoods.
Starchy foods.
I'm going to hop over and we'regoing to talk about legumes,
Legumes.
These are your beans, beans,y'all.
I always have someone saybeansies, these are your black
beans and kidney beans and pintobeans and navy beans and lima
beans and beans and beans andbeans and beans.
Right, guess what?

(29:22):
We talk about them as proteins,but they got starch in there.
You guys remember when I I thinkI came on, I was breaking my
fast.
On one of those times when Iwas doing a check-in and I was
eating, I was breaking it withbeans.
The reason I went away frombeans, in addition to the fact

(29:46):
that I was overeating them, wasthat they were causing that
spike in blood sugar.
So, as I'm breaking my fast.
I'm getting to the end of myfast.
I want to prolong the ketosisthat comes from the fast as long
as possible, so I went awayfrom eating things that would
bring my blood sugar up, causethose spikes, cause the insulin
to come up and, as a result ofthat, take me out of ketosis.

(30:07):
So one of the reasons for goingaway from beans for the
breaking of the fast, thelegumes was that Okay, all right
, so start toarchy vegetables.
So legumes, so beans, all yourbeans.
You got lentils All right,lentils are there.
You got peas, split peas,chickpeas, and then, of course,

(30:31):
all the soy products, right,tofu, tempeh and so forth.
And then other vegetables, yourwinter squashes.
I think the summer squashes areconsidered to be non-starchy.
These tend to be a lot morestarchy.
The winter squashes, yourbutternut squash and your acorn

(30:51):
and spaghetti squash, and, ofcourse, pumpkin and plantains.
These are other vegetables, notnecessarily squash.
Plantain is not a squash, butplantain is good, y'all.
If you've never had plantain.
These are other vegetables, notnecessarily squash.
Plantain is not a squash, butplantain is good, y'all.
If you've never had plantain,oh yeah, you got to have it, you
got to have it.
And then, of course, preparedfoods, and this goes back to
what we were just talking aboutin terms of prepared, highly

(31:11):
processed here's your breakfastcereals, here's your granola
bars, pretzels, popcorn All ofthose are considered to be in
the starchy vegetables.
So, as you're talking aboutstarchy vegetables, how do you
choose what to eat?

(31:33):
So, these starchy vegetablesthey tend to be higher in fiber,
which can help manage bloodsugar levels by slowing down the
absorption of sugar into thebloodstream.
Notice, even though they'restarchy, they provide fiber.
Right.
So your whole grains, right, iswhat you want to go towards

(31:58):
Minimally processed, right.
So whole.
Towards minimally processed,right.
So whole grain, minimallyprocessed.
And then you want toincorporate the starchy
vegetables, starchy foods, withnon-starchy foods and protein
and it doesn't say that and fatsas well.
That gives you a balanced diet,and one of the things to

(32:24):
remember is that if you areeating things that have high
sugar content, high starchcontent, and you pair it with
things that are not that starchyand proteins and fat, then the
protein, the fat and thenon-starchy vegetables will
blunt the rise that comes fromthe sugar that comes out of the

(32:44):
starchy food that you're eating.
So, notice, what we did andthis is actually a great
conversation to have is thepairing of different food types,
different food groups.
One of the things I talk aboutwith my patients who come to see
me, who have diabetes, right,is I say, well, they said my

(33:05):
blood sugar went up really,really high.
I said what did you eat?
And they'll say something likeI don't know granola or some
highly you know cookie or candyor whatever.
And I said, well, if you hadeaten that with a stick of
cheese, the blood sugar may nothave risen as quickly.
Notice what I said, right?

(33:26):
So, and if you're out there, youknow I'm not going to tell you
to do this, but it might be agood experiment, right, get a
cookie, right, and see what,just the cookie, see what piece
of candy, what the candy or thecookie does to your blood sugar.
And then you can't do it at thesame time because you have to

(33:48):
get blood sugar back down.
And then that same piece ofcandy.
You got to have the same sizeor that same cookie, and do it
with a slice of cheese or astick of cheese, right, and eat
that and see what happens toyour blood sugar, what will
happen, what should happen, Iguess, and once again,
everybody's different.
So if it doesn't work for you.

(34:10):
Don't say that doesn't workbecause your metabolism may be
different.
In fact, I have a guy who Iused to take care of years ago
and he could eat ice cream andnothing would happen to his
blood sugars.
I mean, they would go up from100, maybe 120, 130, that kind
of increase.
But if he ate carrots his bloodsugar went to 200, 250.

(34:36):
Now I would not have expectedthat, because I expect the ice
cream to have a bigger rise inhis blood sugar, but his
metabolism was different.
And maybe the ice cream, thesugar, paired with the milk, fat
and carbs, I don't know.
Okay, okay, so, yeah, so thefat that you're putting in when

(35:01):
you're combining non-starchyvegetables or non-starchy foods
with protein and fat, it bluntsthe rise in blood sugar.
So pairing different foodstogether right is a way of
managing the spike in bloodsugar and also managing the rise
that results in insulin.
And, of course, always, always,always, regardless of what I

(35:23):
say, y'all, you want to alwaysadd this last one there no added
sugar or minimally added sugar.
So anything that you're goingto eat, you want to try to eat
the form that doesn't have addedsugar, always.
So, even if I don't say it everagain, always put that on the
list Added sugar.

(35:44):
We're going to minimize that,and so then let's hop over and
let's talk a little bit aboutnon-starchy foods.
Now let me hasten to say acouple of things.
You'll see that we have proteinlisted, fruits listed, dairy
and alternatives listed.
Those are not necessarilynon-starchy in the sense that

(36:06):
they have little starch.
It's just that they are notgraded according to starch or
not starchy.
But I had to put them somewhere, right, because we need to talk
about them All, right, so we'retalking about non-starchy foods
.
One, let's talk about vegetables, right, because that's the big
one, right, and sometimes it'sactually easier to think about

(36:31):
well, what are the starchyvegetables, starchy foods, and
then anything else isnon-starchy.
Does that make sense?
So, learn the starchy ones, andthen everything else would be
considered non-starchy.
So that way you don't getconfused.
People are going what is this?
Is it starchy?
Well, just learn the ones thatare starchy, because there are

(36:52):
less of those.
Yeah, starchy, there are lessof those, and then everything
else would be considered to benon-starchy.
So we talk about vegetables.
The big group, right, are allthe leafy green vegetables,
right?
All the things, right, theleafy green vegetables.
So all the kale and spinach andarugula and romaine lettuce and

(37:16):
Swiss chards and all those,those are considered to be
non-starchy.
Things like bell peppers, right, whether it's red or green or
yellow or orange.
Broccoli, cauliflower,cucumbers these are considered
non-starchy.
Zucchini.
And there's a summer squashright, summer squash is

(37:36):
considered to be non-starchy.
Asparagus, brussels sprouts,cabbage any kind of cabbage
green, red bok choy, celery,eggplant onions which is not on
the list garlic, green beans,leeks, mushrooms I love
mushrooms.
I think I told you guys aboutmy making some portobello

(38:00):
mushroom hamburgers once, orhaving a portobello mushroom
steak.
Oh man, that's so good.
I'm getting hungry just as I'mtalking about this.
I'm sorry If I'm triggering you, I apologize.
So those are the non-starchy.
And then fruits your berries,right.

(38:23):
Avocado, lemon and limes.
Notice, what is not on the listare things like watermelon and
apples and so forth.
Right, that you see are on thelist because these tend to have
less sugar, a lower sugarcontent, compared to some of the

(38:45):
others.
Like all your melons, they'regoing to have a lot of sugar in
them, a lot of carbohydrates,all right.
And then dairy alternatives, soGreek yogurt, cheese, almond
milk, coconut milk all of thoseare considered to be non-starchy

(39:11):
.
Now some of the alternatives.
You've got to be carefulbecause, even though they are
unsweetened, because even thoughthey are unsweetened, the carb
content, the amount of sugar,natural sugars that are in them,
is considered to be a lot.
It's kind of like if you takealmond milk, right?
So how many almonds do youthink you have to squeeze and

(39:35):
process to get a glass of almondmilk and do you think you can
sit down and eat that manyalmonds by themselves, right?
So, once again, this is why Isay as much as possible I kept
saying that at the beginning asmuch as possible, because we
want to make sure that you areunderstanding that in the ideal

(39:56):
world there are certain thingsthat we do, but in the real
world, there are some thingsthat we do, but in the real
world there are some things thatwe cannot do 100%.
This is when we were talkingabout access.
There are certain people thatdon't have access to certain
food because they live in thefood desert or they live with
someone else, and those otherpeople are providing their food,

(40:16):
so they eat what is available,all right.
And then when we talk aboutproteins, of course, your
chicken, turkey, fish, eggs,beef, those of you who eat pork
products.
Those are all considered to beprotein and then not listed here
.
But we can also take thelegumes and we can actually

(40:38):
bring them back here becausethey do have proteins in them,
so they can fall under both.
I left them under the starchyvegetables because they provide
a bigger rise in blood sugarthan I think they provide the
benefits of the protein.
Not all of them and, once again, it depends on your metabolism,

(41:03):
so everything has to be withyour metabolism in mind, all
right.
So what are the benefits?
What are the benefits?
Right, so non-starchy bloodcells play a crucial role in a
balanced diet, helping withweight management, right,
because we're not having thosespikes, and if we don't have the
spikes in blood sugar, then theinsulin doesn't come out.

(41:26):
Insulin doesn't come out,insulin doesn't store anything.
Right, and so weight managementand providing essential
nutrients without significantlyaffecting blood sugars.
So they're low in carbs andcalories.
These are non-starchy notnecessarily the fruits and the
alternatives right, lots ofvitamins, lots of minerals, lots

(41:49):
of antioxidant, all thosethings that we need, and they
can all usually be whole andnatural.
So all the things that arethere, right, you can probably
eat them whole or natural.
And there is no sugar addedright or no sugar added in any
of them.
All right, so let me hop overand I think we have.

(42:09):
Let me see if you guys answeredsome of those questions and
we'll come back to thisdiscussion here.
So let's go back up, let's see.
Let's see.
Teresa is saying yes, I spokewith a doctor and nutritionist.
Okay, yeah, most of us have hadsome conversation.
If we're diabetic, if we haveany kind of metabolic disorder,

(42:29):
if we have high blood pressure,cholesterol, at some point
somebody is going to talk to youabout nutrition.
You may go see a nutritionistor your doctor themselves may,
in the room, talk about it.
All right, uh, and deborah.

(42:51):
Deborah starkey, saying hey,good evening dr wood.
Hey, deborah, how are you?
Uh, thanks for stopping by.
Theresa said one carrot, teresa,one carrot.
I think that's probably true.
If they're little baby carrots,I could probably eat maybe five
or six of those.
Deborah says I love raw carrots.

(43:14):
Probably two or three.
Okay, wow, two or three, okay,wow, two or three, okay, good,
and even that, deborah, would besmaller than the number you
would probably juice to get aglass of orange juice.
I mean of carrot juice, and I'mnot talking about the, you know

(43:41):
, because a lot of times we saywe drink the little two-ounce,
four ounce glasses, but no, wedrink a six to eight ounce glass
of of juice, right, um?
Jennifer says howdy, y'all?
Hey, jennifer, thanks forstopping by.
Jennifer says her favorite ispotatoes, the taters, ah, uh.
Steve saylor says cornbread,cornmeal, okay.
And jennifer said cornbread,cornmeal, okay.

(44:03):
Jennifer says ooh, cornbread,yes, I love it.
I love it, okay.
Yeah, I think one of myfavorite is actually cabbage.
Yeah, that's one of my favoritevegetables and I'm not even

(44:23):
going to say one of them.
I think it may be my actualfavorite vegetable.
Like, I don't eat cabbage withanything.
Now, we don't cook it a lot,but yeah, if it's there, I'm
eating it.
Okay, all right.
So what are some myths?
What are some myths when itcomes to, uh, when it comes to

(44:44):
food?
Okay, what are some myths?
So, myth number one you musteliminate sugar completely.
And this is a myth, becausethat is not true.
Like we've just said a minuteago, there has to be balance,

(45:04):
y'all, there has to be balance.
So, and I keep saying as much aspossible, as much as possible,
as much as possible.
Now is it great if you don'teat any sugar?
Sure, in fact, most of ourmeals that we eat can be eaten

(45:29):
without any sugar.
We don't have to have it, wedon't have to add sugar, the
food that we eat.
If we eat the whole food asclose as possible to its
original state withoutprocessing minimize the
processing, no added sugar thenwe bring it home and we cook it

(45:49):
or we eat it raw and we don'thave any sugar.
There's going to be absolutelyno detriment to you if that's
what you eat.
And there are people who havedecided that.
In fact, when I was growing up,my grandparents for a long time
no sugar whatsoever.
Right, that made for someinteresting tasting tea and

(46:11):
whatever else they were making.
But, yeah, no sugar.
But a myth is you must eliminateit completely.
Is it healthy?
Sure, is it?
Does it help to minimize spikesin sugar, spikes in insulin and
all the things that come withthat?
Yes, but it's not true that ithas to be eliminated.

(46:32):
Okay, well, once again we'llcome back and we'll deal with
some of that um.
Number two what's the number?
Another myth about food Peoplewith diabetes should only eat
special diabetic food, and Ihear this one a lot People talk
about glucerna.
Well, I didn't mean to call thename.

(46:53):
But that's okay, glucerna orPedialyte or any of the
supplements, any of the mealreplacements.
And they say, oh, I'm diabetic,I have to eat that.
The answer is no, you can eatregular food, regular food out
of the ground.
You don't have to eat specialdiabetic food.

(47:15):
Now, the marketing that's outthere would make you think that
if you eat this food, if you eatthis supplement, if you drink
this thing, then your diabetesgets better.
But you can do exactly the samething with eating whole foods
that you prepare yourself and,in fact, it's healthier for you.

(47:38):
They say oh, we've added thisvitamin and that mineral.
Well, if you eat a balancedmeal, then guess what?
You're going to have all thevitamins and nutrients that you
need.
Next myth you can't eat fruit ifyou have diabetes.
Once again, this is not true,because you can eat fruits if

(48:01):
you're diabetic.
You just have to understandwhat the fruit is going to do.
And that's why, on the listthat we had of non-starchy foods
, I said that I didn't includecertain ones on that list
because they have a lot morecarbohydrates than the ones that
were there.
Okay, so here's a concept.

(48:22):
Let me pop over.
I want to teach you a conceptand I want you guys to learn
this phrase.
Learn this phrase If you buy it, you have to pay for it.
If you eat it, you have to treatit.
If you buy it, you have to payfor it.
If you eat it, you have totreat it.
If you buy it, you have to payfor it.
If you eat it, you have totreat it.
What does that mean?
When you go to the grocerystore and you pick up some stuff

(48:46):
and you're putting those inyour cart in order for you to
walk out the store and put thosethings in your car, you have to
pay for it.
So if you take it off the shelf, you can't take it to your car
without giving those peoplemoney.
So if you buy it, you've got topay for it Same way.
The same way, if you eatsomething that has carbohydrates

(49:10):
that will raise your bloodsugar, then you have to treat it
.
Nobody would think about goinginto a store and taking
something off the shelf,sticking it in their pocket and
walk out the door if that wasnot their plan.
Right?
That's not something that youthink about.

(49:31):
You're like oh, I got thisthing.
I got to go give these peoplemoney or you end up in the back
of the car with those metalbracelets.
But we do that all the timewith the food, like, oh, I'm
just going to eat that.
It's like, okay, what are yougoing to do to minimize or blunt
or improve the blood sugar andthe spike in insulin that comes

(49:53):
from it?
Nothing.
Well, what do you mean?
It's a barter system, it's atransaction.
You eat it, you got's a.
It's a barter system, it's atransaction.
You eat it, you got to treat it.
And treatment comes in lots ofdifferent ways, right?
We won't get into all that now.
Right, one way of treatingwould be to go run around the
block exercise.
If you eat a cookie and youexercise, the cookies, worth

(50:15):
guess what?
The blood sugars are still good, boom done.
Right, so you can't eat fruitsis a myth, but you have to make
sure that you are treating itOkay.
And then another myth diabeticdiets are restrictive and bland,
and that is absolutely not true.

(50:35):
Y'all, some of the best foodthat I have made.
As a matter of fact, thisweekend I told you guys that we
had homecoming alumni weekend.
I said no, I'm not weekend, buthomecoming, and we cooked
because we were hosting and alot of the food right was

(50:55):
diabetic friendly.
As a matter of fact, what Icooked was diabetic friendly and
it was good it was so good.
As a matter of fact, what Icooked was diabetic-friendly and
it was good it was so good.
As a matter of fact, I think wehave some leftovers.
I'm going to have some of thatright after I finish talking to
you guys.
It can be flavorful.
Remember, we did a show lastweek.
We talked about taste as wewent through the heat model,

(51:17):
habit, emotions, access andtaste.
We talked about taste and wetalked about ways to improve the
food and make it taste just asgood and be healthy.
Yeah, you can do that.
So diabetic food has to bebland.
No, that is absolutely a myth.
I need to get a gong so that,when we go through these myths,

(51:37):
I can say boom and hit the gong.
What do you guys think?
Yeah, all right, so those aresome myths.
And so what do we do then?
Right, nutrition, food and whatwe see in terms of the

(52:06):
non-starchy foods.
We said that they play a role.
So there we go.
They play a role in a balanceddiet, helping weight management,
providing essential nutrientswithout significantly elevating
the blood sugar.
All right, so we want tounderstand carb counting and not

(52:26):
carb counting as in you got tocount the carbs, but what is the
content of that food?
Right?
So I don't need you sittingdown and you know counting one,
two, three, four, five carbs,but I need you to have a general
idea of how that food is goingto affect.
Like you know, they tell methat a can of a particular type
of soda has, like I don't know,10 to 14 spoons of sugar in it.

(52:49):
So knowing that allows you tomake different choices.
So that is the absolute sugarthat's in there, understanding
glycemic index.
How quickly is the absolutesugar that's in there
Understanding glycemic index?
How quickly is this food goingto cause my blood sugar to rise?
Because the higher it goes, thefaster it goes, the more

(53:11):
insulin that's coming out, andthe more insulin that comes out,
the more issues we have withterms of cravings and weight.
We want to embrace whole foodsy'all and we want to incorporate
personal, personal preferences.
That's what we want to do.

(53:33):
That is so.
What do we eat?
What do we eat?
What do we eat?
What are some considerations?
Number one we eat things thatare whole and we minimize

(53:54):
processing and we minimize addedsugar Whole foods minimal
processing, minimal added sugar.
Whole foods, minimal processing, minimal added sugar.
Why is that the case?
Because remember what we'reshooting for.
We're shooting for minimizingspikes in blood sugar.
We're shooting for minimizingthe increase in our insulin

(54:18):
level and we're shooting forminimizing the increase in our
insulin level and we're shootingfor minimizing craving.
Those are the three things thatwill hinder, those are the
three things that are going tohamper and derail us as we are
working to put our diabetes inremission.
Let me say those again we wantto go for whole foods.

(54:40):
Excuse me, guys, allergy isacting up.
We're going to go for wholefoods minimize processing and
minimize added sugar.
That's the general premise thatwe're doing.
On top of that, now we're goingto take the foods that we're

(55:01):
looking at and we're going tocombine starchy foods.
People say, hey, can you giveme a recipe?
Well, here's the recipe.
We're going to take somestarchy foods.
We're going to combine thatwith non starchy foods.
Or people say, hey, can yougive me a recipe?
Well, here's the recipe.
We're going to take somestarchy foods.
We're going to combine thatwith non-starchy foods.
Starchy, non-starchy Becauseremember, the fiber that's in
those is going to blunt the risein blood sugar.

(55:25):
We're going to combine somehealthy fats, because those are
also going to blunt the rise inblood sugar.
We're going to combine somehealthy fats, because those are
also going to blunt the rise inblood sugar, and we're going to
incorporate some lean, goodprotein.
That's going to help blunt therise in blood sugar and it's
going to help us stay full longas we go throughout the month.

(55:46):
We're going to come back andtalk about, okay, what are some
things, how do we put thattogether?
But that's the premiseNon-starchy, starchy fats,
protein.
Of course, I should throw inthere portion size.
Right, let me say that portionsize.
We've got to make sure portionsize, because is it possible to

(56:09):
eat healthy foods to the pointwhere our blood sugars are high?
The answer is yes.
Is it possible to eat healthyfoods to the point where we
start putting on weight?
The answer is yes.
Is it possible to eat healthyfoods to the point where our
blood sugars rise, insulin comesout and throws everything that
we do and everything we learnoff?
Yes, it is so portion sizes.

(56:32):
So, as we're talking about,okay, what do we eat?
That's what we eat.
That's the plan, that's wherewe're heading and we're working
to put those diabetes inremission.
All right, so if you're outthere, if you're out there, yeah
, go ahead.
And if that makes sense, I wantyou to put yes, yes, yes, yes

(56:53):
in the comments yes, yes, hey,yeah, that makes sense.
Let's hop over now and let's doour blood sugars and you'll see
there on the screen, this iswhat my Libre is saying that my
blood sugar is right now.
And here is okay.
I thought I had it up, so letme go back and pull that up.

(57:14):
My Dexcom and the Dexcom lostthe signal, so I'm going to wait
for that to come up, but in themeantime, let's go ahead and
pop our Libre over again andthen let's take a look at what
my monitors are saying.

(57:35):
All right, so we're going tostart by taking a look at blood
sugars.
And this is a contour and myketo mojo.
Let's get a land set and let'ssee.

(57:59):
I think, if I do this one, okay,here we go, okay, yeah, and
let's get a, let's get a drop ofblood so we can put that on.
Hopefully that worked.

(58:21):
Yep, there we go see what theketo mojo is saying.
And then let's see what contouris saying.
Oh, there we go and my Dexcom112 and then my Libre was at 86.

(58:52):
So Libre is keeping with theseguys.
And, of course, the Dexcom and,as you guys know, the Dexcom
tends to be a little higher thanthe others.
Let's see what my ketones are.
What do you think my ketonesare?
What do you think those aregoing to be?
Of course I need to get anotherblood because I just wiped it
up.
Let's see if I can.
Oh yeah, there we go.
We can get a drop of bloodstill.

(59:13):
Okay, so I have not fastedsince Friday, since Friday.
So I'm thinking it's going tobe maybe 0.9.
What do you think?
Oh, 0.6.
Okay, 0.6.

(59:41):
All right, so that's where weare in terms of those numbers
and this is where we are withour blood sugars y'all.
So what can diabetics eat?
There?
It is there it is.
As we go through this month,we're going to be spending some
time talking more about food andhow food plays into what we do,
because, as we talked about allof the different components so

(01:00:09):
far, food is a large part, anintegral part of that, and so,
even as we're fasting right,what we're fasting is we're
fasting from food.
When we break our fast, whatare we breaking our fast with.
We're breaking with food.
It is there, we cannot ignoreit.
It is the elephant that's inthe room and often we try to

(01:00:32):
ignore it, but we cannot.
If we're going to be successful, we've got to talk about food
and how the food impacts what wedo.
All right, I'm just alwaysexcited when I'm here with you
all.
I don't know if you guys cantell, but just I love being in
the space.
We are in the month of March,sorry, month of April.
Wow, we are in the month ofMarch, sorry, month of April.
Wow, we're in the month ofApril.

(01:00:52):
So the second quarter of theyear and a lot of people in the
second quarter this is when youknow some of the New Year things
that they said they were goingto do starts falling by the
wayside.
Yeah, let's not let that happen.
Right, this is where we pick up, where we dig in and we say,
hey, this time that we're aboutto enter, this time is going to

(01:01:16):
be the time when we do our thingright.
It's kind of like as we grow,right, so we learn a lot of
stuff when we were children.
Right, we're getting throughgrade school, elementary school,
grade school, high school.
We learned some stuff.
In college we get our first job.
So that's the first quarter.

(01:01:38):
The next quarter we're applyingstuff.
We're applying stuff and we'refinding our groove.
That's where we are right now.
We're applying the stuff.
We're finding our groove.
We've where we are right now.
We're applying this stuff.
We're finding our groove.
We've been fasting, we'velearned about sugar.
We've learned about themedications we want to be on the
medication, we want to stop.
We've learned about the heatmodel.
We've learned about emotionalintelligence, and now we're

(01:01:58):
starting to put all those thingstogether.
We're in that second quarterand then we're looking for
success, because this quarterwe're getting our groove right.
We're getting in the grooveright.
Okay, we got some information.
Now We've got some empowermentand our community is building

(01:02:19):
right.
So let's not drop off, let'sdig in and let's work together.
As you know, here on the channel, we've got a platform, and the
platform is our triple E formulafor success we educate, we
empower and we encourage.
So education, the shows that wedo, the podcasts that we have,

(01:02:41):
the blog, the website, all ofthose things are the education.
You cannot change anything ifyou don't know.
You cannot change what youdon't understand.
You cannot change what youdon't understand.
You can't change what you don'thave data on.
So we're educating here on thechannel.
I empower the tools that we'relearning.
Tonight we learned about eating,we learned about food.

(01:03:04):
That's a tool that you can thennow apply to your life.
Come back and talk about thatin a minute.
We empower by tools.
Fasting is a tool.
Emotional intelligence is atool.
The heat model is a tool.
All those tools we get to applythem.
We learn about the heat model.

(01:03:24):
Remember, these are the thingsthat derail us Habits, the
habits that we formed, theemotions that drive us, the
access, the things that arearound us and taste, the things
that we remember, the thingsthat we like, the things that
are calling to us because theygive us not the thing.
I said to somebody just thisweekend that we demonize the

(01:03:47):
food, we demonize the behavior,but the behavior is giving us
something.
We're chasing something, thefeeling that it brings.
It's not the food problem, it'sthe feeling that taste, what
does it do, what does it bringback to you?
That's what the heat modelallows us to pay attention to.
And then y'all, our call toaction.

(01:04:09):
Call to action Number one jointhe challenges.
Don't just let the videos comeand go, don't just put them on
the back shelf, don't justlisten and not apply All the
challenges that we're doing andwe're going to give you a
challenge here in a minute fortonight, I want you to make sure
that you're joining them.

(01:04:30):
If you're finding us, if you'refinding me, if somebody sent
you a message and said, hey, yougot to listen to this and it's
the end of the year, it's thenext year.
If you're just seeing this,that's okay.
Start where you are.
That's number one.
Number two share your story.
When you come on, let us knowwhere you are.
What successes are you having?

(01:04:51):
The community is as strong.
The community is as big.
The community is as importantas you are.
When you share your story ofsuccess, other people get
inspired.
When you share your story ofchallenges, other people say man

(01:05:12):
, it's not just me.
When you are here, people seeyou and say, no, I'm not by
myself.
So join the community.
We're going to have our nextcommunity meetup on the 18th
that's Thursday, the 18th ofApril at 7 pm.
Thursday, 18th of April at 7 pm.
Thursday 18th of April at 7 pm.
We're going to have that thereand I'm going to send out a link

(01:05:34):
.
We're going to do a differentplatform.
So I'm getting that platformalready.
We did Zoom last month.
If it doesn't get ready, thennext show, next week.
We're going to just go aheadand do the Zoom, but there's a
new platform that I want to use.
It allows us to do a lot moreand so we'll have that out to
you guys hopefully next week.
If not, we'll use Zoom until weget that ready.

(01:06:00):
Okay, so the community, join thecommunity, be a part of it and
then invite a friend.
Invite a friend, be the voicethat says I want my community.
I want the people around me myfamily, my friends, my coworkers
, people on my job.
I want them to get healthier.
I want them to put theirdiabetes in remission.
I want them to reverse theirdiabetes.
I want them to get better, andyou can be the voice to begin

(01:06:23):
doing that by sharing the link.
Send it to somebody, copy it,send it out.
Our pastor used to say be adigital disciple.
Have the Android anointing.
Be an Apple apostle.
Let them know that we are here,what we're doing, and that they
can get better.

(01:06:45):
I love, I love.
I love being in the space.
I love hanging out with you andseeing where you are.
I love being able to talk withyou and share, because you are
part of my community, and I loveit.
Alright, well, that's it fortonight.
Y'all, I'm glad that you'rehere.
So, everybody who's out there Ido see all the folks who

(01:07:10):
commented, so Jennifer andTeresa and Steve and Deborah,
and let's see who else was outthere.
And for those of you who are onother platforms I didn't see
you comment, but always come in,guys, even if you don't have,

(01:07:30):
even if you're not beingsuccessful, let me say that If
you're not where you think youshould be, come in and say hello
.
Just having somebody say yourname sometimes is important.
Sometimes you're in a situationlike man, this is not going
well, claim your spot when youget here, say hello, claim the

(01:07:53):
fact that you're here.
That does a world of good foryou.
It does a world of good foryour heart, for your spirit.
There are two minds that arealways going at us.
Number one is the critic, theinner critic.
The inner critic is alwaystelling us the things that we

(01:08:13):
didn't do well, the things thatwe aren't doing well, the things
that we can't do, the thingsthat are difficult for us.
The inner critic is alwaysthere and we, our minds always
go to that critic.
Much simpler.
But the person that I want youto strengthen is the inner coach
, right?
The inner coach and all thethings that we do.

(01:08:35):
When you talk to yourself in apositive way, when you say those
mantras, you say I am a, mydiabetes is in reversal, I am
doing a good job of my health, Iam fasting, I will fast for 24
hours.
When you do all those stuff,the coach that inner coach
that's there gets ammunition nowso that when the critic starts

(01:08:58):
criticizing you, the coach willsay no, no, no, no, no, no, no,
get out of here, right, becausethis is who we are, this is what
we're doing.
Part of that is claiming yourspot.
When you get here, when youshow up, say hey, I'm here, say
hey, everybody, right, and wecan give you a shout out and say

(01:09:18):
what's going on?
Okay, so claim your spot.
So our challenge for tonight forthis show and this is going to
be the challenge for the monthfor this show, and this is going
to be the challenge for themonth the challenge for the
month is I want you to look inyour pantry, look in your
refrigerator, look in yourcabinets or your cupboards, in

(01:09:39):
your freezer, wherever it is,and I want you to construct a
meal that you think is inkeeping with the things that
we're going to be talking about.
Remember, we talked about themeal, the structure of the meal,
a little while ago Somethingthat's non-starchy, something
that's starchy, good fats, leanprotein, right, not processed

(01:10:05):
whole foods, no sugar added, andI want you to create that meal
so that it tastes good and thatit's healthy, right?
So I'm going to have a, theplatform that I was talking
about.
We're going to be able to domore things where I can put some
of these things up for you guys, so you can see them and

(01:10:28):
download them and say, okay,that's what we're supposed to be
doing, but that's yourchallenge for this month, and
when you come back, I want youto take, when you finish it, I
want you to take a picture of itand I want you to send it to me
at info at DwayneWoodMDcom Infoat DwayneWoodMDcom, info at
DwayneWoodMDcom.

(01:10:48):
And as you come on, we'll askyou and I want you to share with
us what that dish is.
So that's the challenge forthis month.
For every week, that's whatwe're going to be doing.
Hey, did you do your thing.
Did you do?
How is it tasting?
Did you cook it again?
And so that's what we're goingto be doing for this month.

(01:11:11):
That's our challenge.
Awesome, all right, let's see.
Teresa says thank you, dr Wood.
Info that we can use yes, theinfo that we could use Awesome,
all right.
Well, as always, glad thatyou're here, glad that I could
be here.
This is Dr Dwayne Wood, that'sWood with an E.
The E stands for endocrinology.

(01:11:32):
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,creating the life you've always
wanted.
And in this year, y'all newyear, new you.
We'll see you at our check-inlater this week and we'll see
you at our next show next week.

(01:11:52):
Good night, this is Dr DwayneWood, that's Wood with an E.
The E stands for endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
always wanted.
And for this year, y'all NewYear, new you, thank you.