May 31, 2024 • 40 mins
Could a well-planned daily routine be the key to reversing diabetes? Join me, Dr. Dwain Woode, as I take you through the essential elements of creating a routine that doesn't just manage diabetes but potentially reverses it. I'll share personal stories from my medical training and everyday life to highlight how a lack of planning can derail your health goals. By revisiting the concept of SMART goals—specific, measurable, achievable, relevant, and time-bound objectives—we'll discover how maintaining consistency in routines can lead to effective blood sugar management and long-term success.
Consistency is vital in many aspects of life, from managing blood sugar levels to reducing stress. We'll detail the components of a successful daily routine, breaking it down into morning and evening practices that will help you stay on track. From taking your medications and recording health metrics in the morning to winding down with mindfulness and relaxation techniques in the evening, I’ll share practical advice for integrating physical activities, healthy meal planning, and good sleep hygiene into your day. Learn how to "bookend" your day to maintain focus and productivity, and get tips on using digital tools like Day One and Notion to track your health metrics.
We'll also explore the role of fasting as a powerful tool in diabetes reversal, emphasizing the importance of preparation and meal planning. Proper preparation can help you avoid insulin spikes and subsequent hunger during fasting periods. Plus, discover the critical role sleep plays in your overall health and how lack of sleep can disrupt your routine, making it harder to manage diabetes. By incorporating relaxation techniques and involving family and friends for support and accountability, you’ll be better equipped to manage stress and achieve your health goals. Listen in for valuable insights and practical advice on crafting the life you've always wanted, beginning with a well-planned and consistent daily routine.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
If I don't plan, I fail.
If I fail to plan, I fail.
Hey, hey, hey, hey.
This is Dr Dwayne Wood.
Y'all.
I remember so many times in mylife when I had something to do,
whether it was a project, oreven as I was going through
(00:23):
medical school or residency orfellowship at the time and there
were all these projects that wehad to do.
Right, you've been there, right, so you've got this paper you
got to do.
You've got some group projectthat you're working on and
you're like, oh yeah, I'm goingto get it, it'll get done.
Eventually.
It'll get done.
Like, oh yeah, I'm going to getit, it'll get done eventually
It'll get done.
(00:44):
But you didn't have a plan, youdidn't have a way of going
about doing it, and so it mayhave gotten done, but it caused
a lot of stresses.
It may have gotten done, butyou stayed up late all night.
It may have gotten done, butyou didn't get all the grade
that you needed.
It may have gotten done and itwasn't your best work.
(01:04):
Yeah, yeah, yeah, yeah.
That happens all the time.
And so with the management ofdiabetes, with the management of
our health, the same thinghappens y'all.
And if we don't have a plan,then our benefits, the things
that we get from doing thethings that we say we want to do
(01:25):
, or getting the results that wewant, is not always optimal,
and so tonight we're going totalk about what is the optimal
daily routine.
How do we set ourselves up forsuccess as we manage, as we
reverse our diabetes?
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E the E stands forendocrinology.
Here on the channel, I educate,I empower and I encourage you
(01:48):
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,uu.
So what is the optimal dailyroutine?
(02:25):
Right?
That's what we're talking abouttonight, and it's really a
guide to reversing diabetes,because that is what, ultimately
, we are talking about here onthe show, taking here on the
channel.
Remember, new year, new you,right?
So reversing diabetes 2024.
Reversing diabetes with lots ofdifferent things.
And as we talk about reversingdiabetes with lots of different
things, and as we talk aboutreversing diabetes, often what
(02:49):
happens is not that people don'twant to manage their diabetes,
right, that's not usually whathappens.
Nobody wakes up in the morningand says you know what, today
I'm just going to do absolutelyeverything I can to make my
diabetes worse.
I'm going to do everything Ican to damage my body.
(03:09):
I'm going to do everything Ican to have high blood sugars.
I'm going to do everything Ican to not take care of myself.
That is never really whathappens.
What happens is that gradually,over the course of time, things
happen.
Here's an example I rememberwhen I was in medical school and
(03:31):
actually let me not even usethe medical school one, let's
come contemporary, right.
So right now, y'all.
So there are often times that Iget so busy that I come home
and it's late at night or latein the evening and I drive into
the driveway and I'm putting mycar in the driveway and I may
(03:53):
walk around my property, walkaround my house and I'll see.
You know, there's a little areaover here where I've got to
pull some weeds and I say, oh,I'll do that tomorrow.
And then I come back, maybe thenext day, if I'm not careful, a
couple of days, and I walk overand I look somewhere else and
say, oh, I've got to go overthere and work on this, and I've
(04:14):
got to go over there and workon that and gradually over time,
right.
What ends up happening is, ifI'm not careful, when I finally
do go out there, not only do Ihave to take care of that one
spot that I saw several days ago, but I've got to take care of
that spot.
And then there's another spotover here and, if I'm not
(04:34):
careful, there's a little partin the front of the house and
then down in the corner.
So notice what happened.
It wasn't that I said, oh, I'mnot doing anything about it.
I'm going to do it, I'mplanning to do it, I have the
intention of doing it.
But it comes to management ofdiabetes Because we are, we
(05:08):
don't have a routine plan, thenwe sometimes don't get the
results that we need.
We talked several weeks agoabout setting goals, right?
Remember, smart goals.
So our goal is to reverse ourdiabetes, right?
That's the kind of big dreamplan.
(05:31):
We've got some places thatwe're going.
So we want to get an A1C that's6.5 or lower within six months
or nine months.
We want to have blood sugarsfasting, blood sugars in the
morning.
That's between 70 and 130.
Remember, we set timelinesright.
We have SMART goals specific,measurable, achievable, related
(05:56):
to and time bound, right?
So all those things we wentthrough and we talked about that
, and so that is the SMART goal.
Well, how do we beginimplementing that?
And then, how are wemaintaining consistency?
And this comes in when we talkabout our routines.
So, remember, success is moreabout consistency than it is
(06:19):
about talent, right?
So success more aboutconsistency than it is about
talent.
So you have the ability, y'all,to be successful.
So what are the benefits of adaily routine?
The daily routine helps usmaintain consistency and helps
us to maintain consistent bloodsugar levels.
(06:41):
Yeah, you're like, yeah, that'snot true, it is.
It is true Because there arethings that we're going to put
in place, there are things thatyou will have in your
armamentarium, in your toolbox,that will allow you to do that.
You remember the heat model?
The heat model says that thereason that we eat things get
(07:05):
off of our plan is because ofhabits, emotions, access and
taste.
Habits, emotions, access andtaste.
And when we develop routines,when we develop daily plans on
how we do things, the thingsthat we're going to do, it
allows us to be consistent andit helps to reduce our stress
(07:27):
and it decreases the likelihoodthat we're going to be triggered
by some habit, somecircumstance, the access to
certain things, and emotions.
Emotions when we set things inplace, when we are able to
(07:50):
develop those routines, it helpsus to reduce the stress and
helps to improve our overallhealth.
That is the benefit of routine.
Consistency is the key to ahealthy, fulfilling life
Consistency.
This is not just true aboutblood sugars and diabetes, but
it's true for most, foreverything that we do, right?
(08:11):
So if you're trying to savemoney, you can try and say, hey,
you know, at the end of theyear we're going to say, let's
say, we want to save $5,000.
Hey, at the end of the yearwe're going to save $5,000.
So come December we're going tosave it all up and there it is.
It'll be there.
That's probably true.
But the likelihood is that ifyou are consistently putting
(08:35):
away some money over the courseof the year, every week, if you
will, every month, if you will,then the likelihood of having
that value at the end of theyear is much higher.
So same thing here, right,maintaining consistent blood
sugar levels.
If we have a routine, if we havea daily routine, we're saying,
(08:59):
okay, when I go see my doctor insix months, my A1C is going to
be 6.5.
Well, maybe, but if you areputting things in place every
single day, then the likelihoodof getting that result is much
higher.
Okay, so it reduces stress andimproves our overall health.
That's the benefit of a benefitof routine.
(09:19):
Well, what are the componentsof a successful daily routine?
Now, there are lots ofdifferent components that you
can put, all right, and theseare the biggest.
These are the ones that I thinkmust be there and we're going
to talk about that.
If you are working with a coach, if you're working, if you're
(09:43):
one of our clients, one of ourpatients, then we talk about
lots of these things in variousways, but we're going to put
them all together here and talka little bit more about what are
the components.
So one we want to have a morningroutine, a morning routine, and
we want to be able to bookend.
We'll talk about whatbookending means as we come up
(10:04):
right.
So we want to review our dailygoals and plans for activities,
because if we don't, then hey,guess what?
Everything just kind of happensthe way it's going to happen,
right?
We want to have plans for somehealthy meals and hydration.
We want to, of course, havesome physical activity in there.
We want to have somemindfulness or some meditation,
(10:27):
some journaling right, becausewe are recording things some
relaxation techniques and, ofcourse, we cannot talk about
daily routines that are going tobe successful without talking
about sleep hygiene.
Sleep hygiene, that's a big one.
So, morning routines reviewingyour daily activities and goals
(10:49):
healthy meals, hydration,physical activity, mindfulness,
journaling, relaxationtechniques and, of course, sleep
hygiene.
Well, what does my day look like?
What does my day look like?
And we can really kind of breakthe day up if we simplify
everything into probably fourcomponents Number one, the
(11:10):
morning routine.
Number two, the evening routine.
Right Between there is work andschool and, of course, sleep.
That's it, y'all.
That's how the day is broken up.
That's it, y'all.
That's how the day is broken up, and for most of us, for most
of us, we spend a lot of time inthat work, school place.
(11:32):
So work and school and thensleep, those are the things that
take up the most of our time.
And the other two right, themorning routine, the evening
routine, are really kind ofthose things that we do that
help us in the other parts ofour lives.
(11:58):
Most of us spend half of ourtime, or close to half of our
time at work or school, right?
Your life really a lot of timeswill revolve unless you're
retired, unless you are, and Iwas going to say, if you're a
stay-at-home parent.
But that is your job, that isyour function, that is what you
(12:24):
do, right?
So that really takes up thebulk of your time.
So, whether you're on the jobgetting a paycheck, or you are
at home, making sure the familyis functioning well so that
everybody can be successful,that is your job and so most of
your time is spent there.
(12:45):
So work and school and thensleeping and there are 1,440
minutes in a day.
Yeah, that's a lot.
But other than work and sleep,we give most of that away to
(13:05):
other people, right?
So we don't take any forourselves.
So when we're talking about,when we're talking about a
routine right morning routine,which is a bookend, and so
bookending, if you think about abook, books on a shelf
bookending simply means thatthere means that there are
(13:27):
things that are at the beginningof that shelf and things that
are at the end of the shelf andthey really kind of keep those
books where they should be.
Like I have you probably can'tsee it right now, but I have
back there I've got a stack ofbooks and it's not on a shelf,
it's actually just on thecounter, and if I didn't put
(13:48):
some bookends then those bookswould fall over, and so right
now I have some things that arekeeping those books up, and that
is really what bookending helpsyou do.
Bookending helps you keep thethings that are between them
where they need to be.
So morning and evening so themorning routine we go to work,
(14:11):
go to school, come home eveningroutine and then sleep, okay,
and so we're going to kind ofwalk through several of those
together.
So morning routine what doesthe morning routine look like?
What should it look like?
What components should it havein it?
So number one the morningroutine should involve some
measurements, and you can dothis really depending on the
(14:37):
type of person you are.
What do I mean by that?
When I get up in the morning,if I don't check my blood sugar,
because I want to know what itis when I first wake up, I want
to know what my weight is when Ifirst wake up.
There are certain things that Ido when I get out of bed and of
course, I have my monitors thatare on me, so it's not as big a
(15:00):
deal if at that moment I don'tremember, but I try to do it at
the same time, in the same wayeach morning when I get up, so
measure my blood sugars.
If you're out there, you mayhave some prescription
medications that you have totake at a certain time or have
to take it.
For instance, if you're onthyroid medication, you have to
(15:22):
take your thyroid medication.
You try to do that 30 minutesto an hour before you eat and or
drink anything else.
So as soon as you get up you'regoing to go, you're going to
take your medication, otherwiseyour day is thrown off.
Some of you have medicationsthat you've got to take at a
certain time.
So all those things right areshould be set up in your morning
routine.
(15:42):
And if you are in the processof taking medications, if you
kind of have a lot ofmedications you're not sure
which one you're going to take,I would get one of those pill
boxes.
If you're on medication, get apill box, put it in there so
that in the morning it's nothaving to go figure out okay,
well, which bottle am I doing?
Just put them all and thenyou've got that and then take
(16:05):
care of your immediate needs,you've got to go to the restroom
.
Some people say they want toshower in the morning, when they
get up.
As soon as they get up, somepeople there are a whole host of
things that you do.
That is your initiation.
So, beginning that morningroutine.
So I get up in the morning, Icheck my blood sugar.
Well, I go, take care of myimmediate needs, check my blood
(16:27):
sugar and I get on the scale andI record those and then I get
into the rest of the day.
Remember consistency.
Consistency is the key to ahealthy, fulfilling life.
So that's the morning.
Morning life, so that's themorning.
(16:52):
So, as part of the morningroutine, we also want to make
sure that there are somephysical activities in there.
Now I'm going to flip over tothe next one and we'll come back
to physical activity, becausethe next one is mindfulness and
meditation.
Meditation, and once again,this depends on the type of
person you are.
(17:12):
If you are the person who goesand says you know what I have to
do, my exercising first.
If I don't do my exercising,then I'm not going to get it
done.
Then guess what?
That becomes the first thingthat you do, after those initial
things that you, in terms ofchecking in, monitoring your
blood sugar, checking yourweight going and taking your
personal needs.
I know for me, if I sit downand do my mindfulness practices
(17:38):
first, then my physical activity, my exercise, that goes out the
window.
I'm just going to be honest,right, because I get doing other
things and then, no, thatdoesn't happen.
So if I am planning to besuccessful in reversing my
(17:59):
diabetes, maintaining health, ifI'm planning that that is a
priority for me, it cannot.
Physical activity cannot comeafter the other things.
It has to be.
I get up in the morning and Iwalk out the door or go wherever
I'm going to go, right?
I remember several months agoand you guys may have seen some
(18:22):
of our social media posts whereI was walking and I was taking
videos and all that stuff.
So I would get up and Iremember one morning there's
someone I used to walk with andone of the mornings I went out
and he wasn't there and the nextmorning I said, oh, you know,
I'll wait for him to call, andthat went into two or three days
(18:48):
, y'all right, because I said,oh, yeah, I'll do this other
stuff while I wait.
Well, no, no.
So get up in the morning, right, go to the restroom, I go ahead
and I check my blood sugar, Iget on the scale, I get dressed,
I'm out the door.
(19:09):
The benefits of morningactivities, morning exercise, is
that it opens up the lungs, itgets you out in the fresh air,
particularly at this time of theyear when it's lighter out,
right.
So light awakens us.
(19:31):
So there's this circadianrhythm that we have in our body
and darkness helps calm us down.
That's why if you work at nightand you work in a building, you
work at the hospital, whereveryou're working, they put those
bright lights on.
You know why they do thatBecause light stimulates, it
(19:56):
goes into your retina and itstimulates hormones, melatonin.
It decreases melatonin so thatyour body wakes up.
So when your body sees light,it wakens you up.
So if you wake up in themorning and you kind of stay in
the house and you don't doanything and the lights are kind
of dim, guess what?
You're not waking up.
But getting up in the morning,getting out, that wakens you up.
(20:20):
That whole process, that wholeprocess of physical activity,
helps also to burn blood sugarsy'all.
Because, remember, moving amuscle, your muscles have to use
sugar for energy and as you'removing, those blood sugars are
coming down.
So it's not uncommon if I'mgoing walking here, or even when
, um, you guys may have seen, uh, was it last week or week
(20:43):
before, uh, day one of going tothe gym?
Oh yeah, when I went, my bloodsugars after that workout were
lower.
They're about 20, maybe 20points lower, 25 points lower.
If I go walking, I can watch myblood sugars come down as I'm
walking.
We should do about three milesor so here in the morning if
(21:05):
it's one of those walking days.
So activity, what does thatlook like?
So walking, stretching, or likeworkouts, if you are going to
the gym, if you're like you know, a couple weeks ago, when I
went to the gym, that was anintense workout, but that does
not have to be what you do.
You have to get some kind ofphysical activity in, right?
(21:27):
We want to make sure that we'redoing that Because, remember,
we're talking about putting ourdiabetes in remission.
Consistency is the key to ahealthy, fulfilling life y'all.
So now, so, after we've doneour physical activity, then our
mindfulness or our meditation,right?
So simple, simple practicesthat help to reduce the stress.
(21:47):
Now you may do yoga, you mayhave a prayer ritual that you go
through.
People do Bible study, Peopleread motivational literature,
people listen to music, whateveryour mindfulness practice is.
(22:09):
And so mindfulness.
There's a book that I readseveral years ago.
It's called the Power of Now.
The Power of Now, and so in thePower of Now.
The idea was that the previousmoment in my life is already
gone.
The next moment has not comeyet.
(22:29):
The only thing that I haveaccess to and the only thing I
can control is right here, rightnow, and so what that allows me
to do?
It allows me to decrease my.
It decreases my depression fromregretting things from the
previous moment or things in thepast.
(22:51):
It takes me away from thosebecause right now I'm okay.
It decreases my stress and myanxiety for the unknown, which
has not come yet, because rightnow I'm okay.
And it helps me be present atthis space, right now, and being
able to understand where I amunderstanding my emotions.
(23:13):
Remember, we learned severalweeks about emotional
intelligence.
A big part of emotionalintelligence is this mindfulness
or meditation that we havebecause we've got to be present,
we've got to be quiet, we'vegot to be in the space where
we're understanding ourselves,and that helps us.
As we talk about the heat model.
(23:34):
Remember, one of those thingswell, two of them really is
emotions.
And then that taste, theemotions, because the emotions
drive us in the direction ofcoming off of our plan.
When we're happy, sad, mad,anxious, bored, tired,
frustrated, all of those thingswill push us through our
(23:57):
decision.
And then taste Taste reminds us, it brings us back to a place
right in the past.
What those emotions?
What did they feel?
Like that space that we want tobe in, and the food brings us
to that space.
And so mindfulness and thismeditation allows us to be
present and it improves ourmental clarity because we're
(24:23):
able to kind of look and bepresent in the now, the power of
now.
Right.
So that's mindfulness andmeditation.
Once again, for me, I've got todo this after the activity.
When I come back in the house,then I get to go through this,
because if I don't, then theactivity doesn't get done.
And then using a mantra right,so mantra get done.
(24:45):
And then using a mantra right.
So mantra, I am somebody I am.
When I started this, when Istarted the YouTube channel, I
remember one of the mantras thatI used to use was I am a
(25:07):
content creator.
I am a content creator, allright.
So in those early days, youknow we were doing pre-recorded
videos and you know I wasn'tvery happy with what they looked
like and how they were, and youknow the channel was just
really hadn't even gotten offthe ground and you know you put
the video out and you didn't geta lot of views and all those
things.
And so for me, right, one ofthe mantras that I have was I am
a content creator, so itdoesn't matter if people watch
(25:29):
it, right.
Right, it's kind of like thewriter who says, well, I'm not
writing because nobody's readingmy book.
Well, if you're a writer, thenit doesn't matter if they read
the book because you're a writer, so you write, writers write.
Now, the benefit of that isthat you get people to read the
(25:51):
book, right.
So the mantra right, the mantraallows us to be focused.
It's a powerful tool inmaintaining focus.
It reduces stress and itfosters a positive mindset.
All of those things areessential for successfully
managing type 2 diabetes.
(26:11):
What is the mantra?
I can control my blood sugar.
I can achieve an A1C of 6.5.
I can reverse my diabetes.
I can decrease my coronaryartery disease.
Whatever the thing is, what isthe goal for you?
(26:36):
Remember we talked about comingup with our whys.
That was when that was themonth of January.
What is the why, your why, why,why are you doing the thing?
Well, maybe your mantra comesdirectly from your why, and I
have I mean things around here.
You see, right, where is itRight here?
It's not my mantra, but that isa certificate that I got.
There was a program that I did.
(26:57):
That's now wow.
Over four years ago maybe, yeah, yeah, over four years ago.
And when I started the program,we had to sign a commitment and
the commitment said that I willshow up in this space for my
(27:18):
audience and I will beconsistent in providing benefit.
That I was going to be here inthis space, whether one person
watches or a million peoplewatch.
That I was going to continue toimprove myself as a content
creator.
(27:39):
And I see that every time I walk, because I come, the door is
over here.
So every time I walk into thestudio, it's right there on the
wall and it reminds me of whatmy plan is.
It reminds me of what I'm doing, it reminds me of the goal for
what I'm doing here, and themantra is kind of like that.
It provides a powerful way toremind yourself of what's going
(28:04):
on.
So, in the morning, what's themantra?
And I'll show you some toolshere in just a minute as we get
further on.
Okay, so, mantra, mantra, andthen so, mantra, mantra, right?
So, and then y'all.
And then what do we do?
We've got to review.
So now we've gotten up, we'vedone those preliminary things
(28:26):
checking our blood sugars, we'veweighed ourselves, we have
taken care of our personal needs, we have our physical activity,
we have our meditation and ourmindful practice.
And then we got a mantra thatwe've said because that's going
to be the thing, right, that'sgoing to be the thing.
And so now we review our dailygoals and activities.
(28:47):
Now, this is a huge one, becausea big part of why we get
stressed is because there areall these things.
Like, I have probably a millionthings on my list that I need
to do, right, and if I'm notcareful?
(29:11):
And just this past week, mywife and I were talking about
the good, the good, the good,the better, the best.
Sometimes the good outshadowsthe best.
So, as we review our dailygoals and activities, right, we
want to set and review our dailygoals.
That's our priority list.
So what are the things thatwe've got to do for today, and
(29:36):
then we organize our daily tasks.
So what are the things thatI've got to do, right?
So these are the small littlethings that I've got to do to
achieve the priority list.
So I've got to cook dinnertonight, right?
So that's a goal.
That's one of the daily thingsit has to do.
Well, do I do that?
Well, I've got to go to thegrocery store.
(29:57):
I've got to pick up this thingfrom that store.
I got to get this thing fromthat store.
I've got to come home.
I've got to prep it, right.
So?
So notice that the to-do listare simply the things I've got
to have done in order to achievewhat's on the list, what's on
the priority list.
I can't just show up and, okay,I'm cooking dinner, if I have
not done the to-do list to getready for that.
(30:19):
So the to-do list, those arethe tasks that have to be
accomplished in order for thegoal to be reached.
Notice the difference, thedistinction between those two.
They are not the same thing.
The priority list helps me tobe focused and I'll tell you on
(30:40):
my priority, on my list, thereare a lot of things, and we'll
talk, we'll come back, maybe,and do a show on how to
prioritize and create lists andall those types of things.
But it helps to stay focusedand motivated, it helps me to
stay on track and it reduces thestress, because what can happen
(31:07):
is all the smaller things getdone and then the big thing that
I'm supposed to do doesn't getdone, and that causes more
stress, causes additional stress, causes me to like, yeah right,
a big, a big part of managingdiabetes, reversing diabetes, is
planning the meals.
If you don't plan, then you'regoing to eat whatever's
available.
If you don't decide what you'regoing to do, what your meals
(31:32):
are going to look like for today, then whatever's there is what
you're going to do.
We've been using fasting as abig tool for reversing diabetes.
Reverse diabetes with fasting.
If you are not careful forinstance, preparing for the fast
or even breaking the fast ifyou're not careful, then you're
(31:53):
going to end up eating duringthe fast Because you didn't do a
good job getting to the fast,because you just kind of ate
whatever was available.
You kind of ate a lot ofhigh-carb foods.
That stimulates your insulin.
Insulin stimulates appetite.
So now you're in the fast andyour appetite is stimulated and
(32:15):
you're like famished because youdidn't do a good job of
preparing for the fast.
So, planning meals.
Planning meals is very, veryimportant, planning balanced,
nutritious meals, and this helpsto prevent spikes in our blood
sugar.
(32:37):
You've got a plan.
And then let's talk a littlebit about bookending.
So bookending, as I indicated,was the process of putting in
place things at the beginning ofthe day, things at the end of
the day that allows you to keepthe rest of the day upright.
So at the beginning of the day,I sit and I look at okay, what
(33:05):
are my plans for today, what aremy priorities, what's the to-do
list, what are the things I'vegot to get done for today?
And then, at the end of the day, I reflect on the day's
achievements.
And then, at the end of the day, I reflect on the day's
achievements, I journal aboutthe day and then I set a
preliminary plan for the nextday.
Yep, because if I don't do thatfirst, I don't know.
(33:31):
Was I successful in what Ineeded to do, because otherwise
it's just okay, some stuff gotdone today.
Were they the things I neededto do?
I don't know.
But was I successful in what Ineeded to do?
Because otherwise, it's justokay, some stuff got done today.
Were they the things I neededto do?
I don't know, but I know I wasbusy and okay, what am I going
to do tomorrow?
Are there things from todaythat I need to carry over to
tomorrow, that then they becomethe priority for tomorrow?
(34:00):
So bookending allows us toreview the process, and then
there are some tools, right.
So what should I say?
Practical tips and tools.
So, using apps and tools.
So this is one of the apps thatI use, right, duane's Journal.
This is called Day One, and DayOne allows me to create a
(34:23):
journal.
I usually, when I sit before Ileave work, I'll go through and
I'll do a daily brain dump, andthat allows me to take the stuff
that's on my mind at the time.
I record it, and so when I gethome that is no longer in here,
(34:45):
it's on this device and I caninteract and I can be present
here at home.
The other tool that I think I'veshown you, or mentioned to you,
is another one called Notion.
So Notion allows me to do lotsof different things, but one of
the things that I do here inNotion is I will do my morning
(35:10):
routine here.
So I've got my to-do lists,I've got my checklists, my
morning routine, which is here.
So, out of bed, my mantra, I domy day one.
I copy priorities to the notionto my to-do list.
I do my mindfulness practicethere, walking, and then I do
(35:31):
music right, walking, and then Ido music right.
So one of the things I do aspart of I do music.
So you see that I've collectedsome, a couple of my favorite
artists, music, and I'll playthose.
So now I don't have to go findthose.
They're there and all I need todo is hit the button and you'll
see those will pop up.
(35:53):
So I will do that and thatallows me, right here on my
phone, to be able to go throughand not have to go anywhere else
, right?
So I've got everything here onmy device.
So our devices are amazing toolsthat we can use to do a lot of
things that we talk about.
So using tools, right?
So track your meals, exercise,of course.
(36:14):
You guys have seen my monitorsthat I use to track my blood
sugars.
You see me tracking my weighton the Fit Index.
You've seen me tracking myketones on the Keto Mojo.
So whatever you're tracking,whatever you're looking at,
whatever you need to improve,those are the things you want to
begin tracking, create achecklist, right, and you saw
(36:37):
that there in my day one and inmy notion and we'll come back
and do additional shows later ontalking about those and then
involve family and friends y'all.
A big part of this process,remember, educating, empowering,
encouraging.
A big part of it has to do withsupport.
Support and accountability.
Not just hey, you're doing agreat job, but hey, you said
(37:00):
that you would get up and gowalking this morning.
What's going on?
And if you're not doing that,yeah, they will get to you.
They will say, hey, come on,come on.
And so creating that space,creating those routines very
important in order to besuccessful.
(37:20):
In summary, in order to besuccessful, you have to have a
routine.
In order for us to besuccessful in reversing our
diabetes and improving ourmetabolic health, you have to
have a daily routine.
So that's the question that weasked right, the optimal daily
(37:43):
routine.
Now we've gone through severalparts of a daily routine and you
get to put that in whateverorder you want, but there are
some things that you saw therethat must be in a daily routine,
some things that are essentialif we're going to be successful
(38:05):
in terms of our daily routine.
So, morning routine you want tomake sure that you are
reviewing your day and you canuse apps for that.
Like I said, we may come backand do a show where we actually
go through some of those appsagain.
You want to have healthy mealsand nutrition.
You got to plan for those.
Some physical activity.
(38:26):
Make sure that you're having amindfulness practice, journaling
, relaxation techniques andy'all, sleep.
Now, I didn't spend a lot oftime with sleep because we're
going to come back.
We're going to actually do ashow on sleep, but just briefly,
sleep and relaxation.
(38:47):
Everything that we do fallsapart if you're not getting
adequate sleep.
Sleep is the catalyst, it isthe driving force, it is the
energy that your body needs.
It's the place where everythingthat we do comes together.
(39:07):
It is the glue that holds itall together.
If you're tired, you're goingto eat.
If you're tired, you can't fast.
If you're tired, you're going tobe irritable.
If you're tired, you're goingto eat.
If you're tired, you can't fast.
If you're tired, you're goingto be irritable.
If you're tired, you're notgoing to exercise.
If you're tired, you're notgoing to think about journaling.
If you're tired, you're notgoing to be able to do
mindfulness practices.
Everything falls apart withoutadequate sleep and during the
(39:29):
process of going through yourday.
You've got to be able to havesome relaxation techniques,
because there are things thatare going to come up that will
push you, pull you, prompt you,nudge you in a direction that
you don't want to go, and inorder to be able to be
successful, you want to developsome relaxation techniques.
(39:49):
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
always wanted.
And for this year y'all newyear, new you.
If I don't plan, I fail.
If I fail to plan, I fail.
Hey, hey, hey, hey.
This is Dr Dwayne Wood.
Y'all.
I remember so many times in mylife when I had something to do,
whether it was a project, oreven as I was going through
(00:23):
medical school or residency orfellowship at the time and there
were all these projects that wehad to do.
Right, you've been there, right, so you've got this paper you
got to do.
You've got some group projectthat you're working on and
you're like, oh yeah, I'm goingto get it, it'll get done.
Eventually.
It'll get done.
Like, oh yeah, I'm going to getit, it'll get done eventually
It'll get done.
(00:44):
But you didn't have a plan, youdidn't have a way of going
about doing it, and so it mayhave gotten done, but it caused
a lot of stresses.
It may have gotten done, butyou stayed up late all night.
It may have gotten done, butyou didn't get all the grade
that you needed.
It may have gotten done and itwasn't your best work.
(01:04):
Yeah, yeah, yeah, yeah.
That happens all the time.
And so with the management ofdiabetes, with the management of
our health, the same thinghappens y'all.
And if we don't have a plan,then our benefits, the things
that we get from doing thethings that we say we want to do
(01:25):
, or getting the results that wewant, is not always optimal,
and so tonight we're going totalk about what is the optimal
daily routine.
How do we set ourselves up forsuccess as we manage, as we
reverse our diabetes?
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E the E stands forendocrinology.
Here on the channel, I educate,I empower and I encourage you
(01:48):
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,uu.
So what is the optimal dailyroutine?
(02:25):
Right?
That's what we're talking abouttonight, and it's really a
guide to reversing diabetes,because that is what, ultimately
, we are talking about here onthe show, taking here on the
channel.
Remember, new year, new you,right?
So reversing diabetes 2024.
Reversing diabetes with lots ofdifferent things.
And as we talk about reversingdiabetes with lots of different
things, and as we talk aboutreversing diabetes, often what
(02:49):
happens is not that people don'twant to manage their diabetes,
right, that's not usually whathappens.
Nobody wakes up in the morningand says you know what, today
I'm just going to do absolutelyeverything I can to make my
diabetes worse.
I'm going to do everything Ican to damage my body.
(03:09):
I'm going to do everything Ican to have high blood sugars.
I'm going to do everything Ican to not take care of myself.
That is never really whathappens.
What happens is that gradually,over the course of time, things
happen.
Here's an example I rememberwhen I was in medical school and
(03:31):
actually let me not even usethe medical school one, let's
come contemporary, right.
So right now, y'all.
So there are often times that Iget so busy that I come home
and it's late at night or latein the evening and I drive into
the driveway and I'm putting mycar in the driveway and I may
(03:53):
walk around my property, walkaround my house and I'll see.
You know, there's a little areaover here where I've got to
pull some weeds and I say, oh,I'll do that tomorrow.
And then I come back, maybe thenext day, if I'm not careful, a
couple of days, and I walk overand I look somewhere else and
say, oh, I've got to go overthere and work on this, and I've
(04:14):
got to go over there and workon that and gradually over time,
right.
What ends up happening is, ifI'm not careful, when I finally
do go out there, not only do Ihave to take care of that one
spot that I saw several days ago, but I've got to take care of
that spot.
And then there's another spotover here and, if I'm not
(04:34):
careful, there's a little partin the front of the house and
then down in the corner.
So notice what happened.
It wasn't that I said, oh, I'mnot doing anything about it.
I'm going to do it, I'mplanning to do it, I have the
intention of doing it.
But it comes to management ofdiabetes Because we are, we
(05:08):
don't have a routine plan, thenwe sometimes don't get the
results that we need.
We talked several weeks agoabout setting goals, right?
Remember, smart goals.
So our goal is to reverse ourdiabetes, right?
That's the kind of big dreamplan.
(05:31):
We've got some places thatwe're going.
So we want to get an A1C that's6.5 or lower within six months
or nine months.
We want to have blood sugarsfasting, blood sugars in the
morning.
That's between 70 and 130.
Remember, we set timelinesright.
We have SMART goals specific,measurable, achievable, related
(05:56):
to and time bound, right?
So all those things we wentthrough and we talked about that
, and so that is the SMART goal.
Well, how do we beginimplementing that?
And then, how are wemaintaining consistency?
And this comes in when we talkabout our routines.
So, remember, success is moreabout consistency than it is
(06:19):
about talent, right?
So success more aboutconsistency than it is about
talent.
So you have the ability, y'all,to be successful.
So what are the benefits of adaily routine?
The daily routine helps usmaintain consistency and helps
us to maintain consistent bloodsugar levels.
(06:41):
Yeah, you're like, yeah, that'snot true, it is.
It is true Because there arethings that we're going to put
in place, there are things thatyou will have in your
armamentarium, in your toolbox,that will allow you to do that.
You remember the heat model?
The heat model says that thereason that we eat things get
(07:05):
off of our plan is because ofhabits, emotions, access and
taste.
Habits, emotions, access andtaste.
And when we develop routines,when we develop daily plans on
how we do things, the thingsthat we're going to do, it
allows us to be consistent andit helps to reduce our stress
(07:27):
and it decreases the likelihoodthat we're going to be triggered
by some habit, somecircumstance, the access to
certain things, and emotions.
Emotions when we set things inplace, when we are able to
(07:50):
develop those routines, it helpsus to reduce the stress and
helps to improve our overallhealth.
That is the benefit of routine.
Consistency is the key to ahealthy, fulfilling life
Consistency.
This is not just true aboutblood sugars and diabetes, but
it's true for most, foreverything that we do, right?
(08:11):
So if you're trying to savemoney, you can try and say, hey,
you know, at the end of theyear we're going to say, let's
say, we want to save $5,000.
Hey, at the end of the yearwe're going to save $5,000.
So come December we're going tosave it all up and there it is.
It'll be there.
That's probably true.
But the likelihood is that ifyou are consistently putting
(08:35):
away some money over the courseof the year, every week, if you
will, every month, if you will,then the likelihood of having
that value at the end of theyear is much higher.
So same thing here, right,maintaining consistent blood
sugar levels.
If we have a routine, if we havea daily routine, we're saying,
(08:59):
okay, when I go see my doctor insix months, my A1C is going to
be 6.5.
Well, maybe, but if you areputting things in place every
single day, then the likelihoodof getting that result is much
higher.
Okay, so it reduces stress andimproves our overall health.
That's the benefit of a benefitof routine.
(09:19):
Well, what are the componentsof a successful daily routine?
Now, there are lots ofdifferent components that you
can put, all right, and theseare the biggest.
These are the ones that I thinkmust be there and we're going
to talk about that.
If you are working with a coach, if you're working, if you're
(09:43):
one of our clients, one of ourpatients, then we talk about
lots of these things in variousways, but we're going to put
them all together here and talka little bit more about what are
the components.
So one we want to have a morningroutine, a morning routine, and
we want to be able to bookend.
We'll talk about whatbookending means as we come up
(10:04):
right.
So we want to review our dailygoals and plans for activities,
because if we don't, then hey,guess what?
Everything just kind of happensthe way it's going to happen,
right?
We want to have plans for somehealthy meals and hydration.
We want to, of course, havesome physical activity in there.
We want to have somemindfulness or some meditation,
(10:27):
some journaling right, becausewe are recording things some
relaxation techniques and, ofcourse, we cannot talk about
daily routines that are going tobe successful without talking
about sleep hygiene.
Sleep hygiene, that's a big one.
So, morning routines reviewingyour daily activities and goals
(10:49):
healthy meals, hydration,physical activity, mindfulness,
journaling, relaxationtechniques and, of course, sleep
hygiene.
Well, what does my day look like?
What does my day look like?
And we can really kind of breakthe day up if we simplify
everything into probably fourcomponents Number one, the
(11:10):
morning routine.
Number two, the evening routine.
Right Between there is work andschool and, of course, sleep.
That's it, y'all.
That's how the day is broken up.
That's it, y'all.
That's how the day is broken up, and for most of us, for most
of us, we spend a lot of time inthat work, school place.
(11:32):
So work and school and thensleep, those are the things that
take up the most of our time.
And the other two right, themorning routine, the evening
routine, are really kind ofthose things that we do that
help us in the other parts ofour lives.
(11:58):
Most of us spend half of ourtime, or close to half of our
time at work or school, right?
Your life really a lot of timeswill revolve unless you're
retired, unless you are, and Iwas going to say, if you're a
stay-at-home parent.
But that is your job, that isyour function, that is what you
(12:24):
do, right?
So that really takes up thebulk of your time.
So, whether you're on the jobgetting a paycheck, or you are
at home, making sure the familyis functioning well so that
everybody can be successful,that is your job and so most of
your time is spent there.
(12:45):
So work and school and thensleeping and there are 1,440
minutes in a day.
Yeah, that's a lot.
But other than work and sleep,we give most of that away to
(13:05):
other people, right?
So we don't take any forourselves.
So when we're talking about,when we're talking about a
routine right morning routine,which is a bookend, and so
bookending, if you think about abook, books on a shelf
bookending simply means thatthere means that there are
(13:27):
things that are at the beginningof that shelf and things that
are at the end of the shelf andthey really kind of keep those
books where they should be.
Like I have you probably can'tsee it right now, but I have
back there I've got a stack ofbooks and it's not on a shelf,
it's actually just on thecounter, and if I didn't put
(13:48):
some bookends then those bookswould fall over, and so right
now I have some things that arekeeping those books up, and that
is really what bookending helpsyou do.
Bookending helps you keep thethings that are between them
where they need to be.
So morning and evening so themorning routine we go to work,
(14:11):
go to school, come home eveningroutine and then sleep, okay,
and so we're going to kind ofwalk through several of those
together.
So morning routine what doesthe morning routine look like?
What should it look like?
What components should it havein it?
So number one the morningroutine should involve some
measurements, and you can dothis really depending on the
(14:37):
type of person you are.
What do I mean by that?
When I get up in the morning,if I don't check my blood sugar,
because I want to know what itis when I first wake up, I want
to know what my weight is when Ifirst wake up.
There are certain things that Ido when I get out of bed and of
course, I have my monitors thatare on me, so it's not as big a
(15:00):
deal if at that moment I don'tremember, but I try to do it at
the same time, in the same wayeach morning when I get up, so
measure my blood sugars.
If you're out there, you mayhave some prescription
medications that you have totake at a certain time or have
to take it.
For instance, if you're onthyroid medication, you have to
(15:22):
take your thyroid medication.
You try to do that 30 minutesto an hour before you eat and or
drink anything else.
So as soon as you get up you'regoing to go, you're going to
take your medication, otherwiseyour day is thrown off.
Some of you have medicationsthat you've got to take at a
certain time.
So all those things right areshould be set up in your morning
routine.
(15:42):
And if you are in the processof taking medications, if you
kind of have a lot ofmedications you're not sure
which one you're going to take,I would get one of those pill
boxes.
If you're on medication, get apill box, put it in there so
that in the morning it's nothaving to go figure out okay,
well, which bottle am I doing?
Just put them all and thenyou've got that and then take
(16:05):
care of your immediate needs,you've got to go to the restroom
.
Some people say they want toshower in the morning, when they
get up.
As soon as they get up, somepeople there are a whole host of
things that you do.
That is your initiation.
So, beginning that morningroutine.
So I get up in the morning, Icheck my blood sugar.
Well, I go, take care of myimmediate needs, check my blood
(16:27):
sugar and I get on the scale andI record those and then I get
into the rest of the day.
Remember consistency.
Consistency is the key to ahealthy, fulfilling life.
So that's the morning.
Morning life, so that's themorning.
(16:52):
So, as part of the morningroutine, we also want to make
sure that there are somephysical activities in there.
Now I'm going to flip over tothe next one and we'll come back
to physical activity, becausethe next one is mindfulness and
meditation.
Meditation, and once again,this depends on the type of
person you are.
(17:12):
If you are the person who goesand says you know what I have to
do, my exercising first.
If I don't do my exercising,then I'm not going to get it
done.
Then guess what?
That becomes the first thingthat you do, after those initial
things that you, in terms ofchecking in, monitoring your
blood sugar, checking yourweight going and taking your
personal needs.
I know for me, if I sit downand do my mindfulness practices
(17:38):
first, then my physical activity, my exercise, that goes out the
window.
I'm just going to be honest,right, because I get doing other
things and then, no, thatdoesn't happen.
So if I am planning to besuccessful in reversing my
(17:59):
diabetes, maintaining health, ifI'm planning that that is a
priority for me, it cannot.
Physical activity cannot comeafter the other things.
It has to be.
I get up in the morning and Iwalk out the door or go wherever
I'm going to go, right?
I remember several months agoand you guys may have seen some
(18:22):
of our social media posts whereI was walking and I was taking
videos and all that stuff.
So I would get up and Iremember one morning there's
someone I used to walk with andone of the mornings I went out
and he wasn't there and the nextmorning I said, oh, you know,
I'll wait for him to call, andthat went into two or three days
(18:48):
, y'all right, because I said,oh, yeah, I'll do this other
stuff while I wait.
Well, no, no.
So get up in the morning, right, go to the restroom, I go ahead
and I check my blood sugar, Iget on the scale, I get dressed,
I'm out the door.
(19:09):
The benefits of morningactivities, morning exercise, is
that it opens up the lungs, itgets you out in the fresh air,
particularly at this time of theyear when it's lighter out,
right.
So light awakens us.
(19:31):
So there's this circadianrhythm that we have in our body
and darkness helps calm us down.
That's why if you work at nightand you work in a building, you
work at the hospital, whereveryou're working, they put those
bright lights on.
You know why they do thatBecause light stimulates, it
(19:56):
goes into your retina and itstimulates hormones, melatonin.
It decreases melatonin so thatyour body wakes up.
So when your body sees light,it wakens you up.
So if you wake up in themorning and you kind of stay in
the house and you don't doanything and the lights are kind
of dim, guess what?
You're not waking up.
But getting up in the morning,getting out, that wakens you up.
(20:20):
That whole process, that wholeprocess of physical activity,
helps also to burn blood sugarsy'all.
Because, remember, moving amuscle, your muscles have to use
sugar for energy and as you'removing, those blood sugars are
coming down.
So it's not uncommon if I'mgoing walking here, or even when
, um, you guys may have seen, uh, was it last week or week
(20:43):
before, uh, day one of going tothe gym?
Oh yeah, when I went, my bloodsugars after that workout were
lower.
They're about 20, maybe 20points lower, 25 points lower.
If I go walking, I can watch myblood sugars come down as I'm
walking.
We should do about three milesor so here in the morning if
(21:05):
it's one of those walking days.
So activity, what does thatlook like?
So walking, stretching, or likeworkouts, if you are going to
the gym, if you're like you know, a couple weeks ago, when I
went to the gym, that was anintense workout, but that does
not have to be what you do.
You have to get some kind ofphysical activity in, right?
(21:27):
We want to make sure that we'redoing that Because, remember,
we're talking about putting ourdiabetes in remission.
Consistency is the key to ahealthy, fulfilling life y'all.
So now, so, after we've doneour physical activity, then our
mindfulness or our meditation,right?
So simple, simple practicesthat help to reduce the stress.
(21:47):
Now you may do yoga, you mayhave a prayer ritual that you go
through.
People do Bible study, Peopleread motivational literature,
people listen to music, whateveryour mindfulness practice is.
(22:09):
And so mindfulness.
There's a book that I readseveral years ago.
It's called the Power of Now.
The Power of Now, and so in thePower of Now.
The idea was that the previousmoment in my life is already
gone.
The next moment has not comeyet.
(22:29):
The only thing that I haveaccess to and the only thing I
can control is right here, rightnow, and so what that allows me
to do?
It allows me to decrease my.
It decreases my depression fromregretting things from the
previous moment or things in thepast.
(22:51):
It takes me away from thosebecause right now I'm okay.
It decreases my stress and myanxiety for the unknown, which
has not come yet, because rightnow I'm okay.
And it helps me be present atthis space, right now, and being
able to understand where I amunderstanding my emotions.
(23:13):
Remember, we learned severalweeks about emotional
intelligence.
A big part of emotionalintelligence is this mindfulness
or meditation that we havebecause we've got to be present,
we've got to be quiet, we'vegot to be in the space where
we're understanding ourselves,and that helps us.
As we talk about the heat model.
(23:34):
Remember, one of those thingswell, two of them really is
emotions.
And then that taste, theemotions, because the emotions
drive us in the direction ofcoming off of our plan.
When we're happy, sad, mad,anxious, bored, tired,
frustrated, all of those thingswill push us through our
(23:57):
decision.
And then taste Taste reminds us, it brings us back to a place
right in the past.
What those emotions?
What did they feel?
Like that space that we want tobe in, and the food brings us
to that space.
And so mindfulness and thismeditation allows us to be
present and it improves ourmental clarity because we're
(24:23):
able to kind of look and bepresent in the now, the power of
now.
Right.
So that's mindfulness andmeditation.
Once again, for me, I've got todo this after the activity.
When I come back in the house,then I get to go through this,
because if I don't, then theactivity doesn't get done.
And then using a mantra right,so mantra get done.
(24:45):
And then using a mantra right.
So mantra, I am somebody I am.
When I started this, when Istarted the YouTube channel, I
remember one of the mantras thatI used to use was I am a
(25:07):
content creator.
I am a content creator, allright.
So in those early days, youknow we were doing pre-recorded
videos and you know I wasn'tvery happy with what they looked
like and how they were, and youknow the channel was just
really hadn't even gotten offthe ground and you know you put
the video out and you didn't geta lot of views and all those
things.
And so for me, right, one ofthe mantras that I have was I am
a content creator, so itdoesn't matter if people watch
(25:29):
it, right.
Right, it's kind of like thewriter who says, well, I'm not
writing because nobody's readingmy book.
Well, if you're a writer, thenit doesn't matter if they read
the book because you're a writer, so you write, writers write.
Now, the benefit of that isthat you get people to read the
(25:51):
book, right.
So the mantra right, the mantraallows us to be focused.
It's a powerful tool inmaintaining focus.
It reduces stress and itfosters a positive mindset.
All of those things areessential for successfully
managing type 2 diabetes.
(26:11):
What is the mantra?
I can control my blood sugar.
I can achieve an A1C of 6.5.
I can reverse my diabetes.
I can decrease my coronaryartery disease.
Whatever the thing is, what isthe goal for you?
(26:36):
Remember we talked about comingup with our whys.
That was when that was themonth of January.
What is the why, your why, why,why are you doing the thing?
Well, maybe your mantra comesdirectly from your why, and I
have I mean things around here.
You see, right, where is itRight here?
It's not my mantra, but that isa certificate that I got.
There was a program that I did.
(26:57):
That's now wow.
Over four years ago maybe, yeah, yeah, over four years ago.
And when I started the program,we had to sign a commitment and
the commitment said that I willshow up in this space for my
(27:18):
audience and I will beconsistent in providing benefit.
That I was going to be here inthis space, whether one person
watches or a million peoplewatch.
That I was going to continue toimprove myself as a content
creator.
(27:39):
And I see that every time I walk, because I come, the door is
over here.
So every time I walk into thestudio, it's right there on the
wall and it reminds me of whatmy plan is.
It reminds me of what I'm doing, it reminds me of the goal for
what I'm doing here, and themantra is kind of like that.
It provides a powerful way toremind yourself of what's going
(28:04):
on.
So, in the morning, what's themantra?
And I'll show you some toolshere in just a minute as we get
further on.
Okay, so, mantra, mantra, andthen so, mantra, mantra, right?
So, and then y'all.
And then what do we do?
We've got to review.
So now we've gotten up, we'vedone those preliminary things
(28:26):
checking our blood sugars, we'veweighed ourselves, we have
taken care of our personal needs, we have our physical activity,
we have our meditation and ourmindful practice.
And then we got a mantra thatwe've said because that's going
to be the thing, right, that'sgoing to be the thing.
And so now we review our dailygoals and activities.
(28:47):
Now, this is a huge one, becausea big part of why we get
stressed is because there areall these things.
Like, I have probably a millionthings on my list that I need
to do, right, and if I'm notcareful?
(29:11):
And just this past week, mywife and I were talking about
the good, the good, the good,the better, the best.
Sometimes the good outshadowsthe best.
So, as we review our dailygoals and activities, right, we
want to set and review our dailygoals.
That's our priority list.
So what are the things thatwe've got to do for today, and
(29:36):
then we organize our daily tasks.
So what are the things thatI've got to do, right?
So these are the small littlethings that I've got to do to
achieve the priority list.
So I've got to cook dinnertonight, right?
So that's a goal.
That's one of the daily thingsit has to do.
Well, do I do that?
Well, I've got to go to thegrocery store.
(29:57):
I've got to pick up this thingfrom that store.
I got to get this thing fromthat store.
I've got to come home.
I've got to prep it, right.
So?
So notice that the to-do listare simply the things I've got
to have done in order to achievewhat's on the list, what's on
the priority list.
I can't just show up and, okay,I'm cooking dinner, if I have
not done the to-do list to getready for that.
(30:19):
So the to-do list, those arethe tasks that have to be
accomplished in order for thegoal to be reached.
Notice the difference, thedistinction between those two.
They are not the same thing.
The priority list helps me tobe focused and I'll tell you on
(30:40):
my priority, on my list, thereare a lot of things, and we'll
talk, we'll come back, maybe,and do a show on how to
prioritize and create lists andall those types of things.
But it helps to stay focusedand motivated, it helps me to
stay on track and it reduces thestress, because what can happen
(31:07):
is all the smaller things getdone and then the big thing that
I'm supposed to do doesn't getdone, and that causes more
stress, causes additional stress, causes me to like, yeah right,
a big, a big part of managingdiabetes, reversing diabetes, is
planning the meals.
If you don't plan, then you'regoing to eat whatever's
available.
If you don't decide what you'regoing to do, what your meals
(31:32):
are going to look like for today, then whatever's there is what
you're going to do.
We've been using fasting as abig tool for reversing diabetes.
Reverse diabetes with fasting.
If you are not careful forinstance, preparing for the fast
or even breaking the fast ifyou're not careful, then you're
(31:53):
going to end up eating duringthe fast Because you didn't do a
good job getting to the fast,because you just kind of ate
whatever was available.
You kind of ate a lot ofhigh-carb foods.
That stimulates your insulin.
Insulin stimulates appetite.
So now you're in the fast andyour appetite is stimulated and
(32:15):
you're like famished because youdidn't do a good job of
preparing for the fast.
So, planning meals.
Planning meals is very, veryimportant, planning balanced,
nutritious meals, and this helpsto prevent spikes in our blood
sugar.
(32:37):
You've got a plan.
And then let's talk a littlebit about bookending.
So bookending, as I indicated,was the process of putting in
place things at the beginning ofthe day, things at the end of
the day that allows you to keepthe rest of the day upright.
So at the beginning of the day,I sit and I look at okay, what
(33:05):
are my plans for today, what aremy priorities, what's the to-do
list, what are the things I'vegot to get done for today?
And then, at the end of the day, I reflect on the day's
achievements.
And then, at the end of the day, I reflect on the day's
achievements, I journal aboutthe day and then I set a
preliminary plan for the nextday.
Yep, because if I don't do thatfirst, I don't know.
(33:31):
Was I successful in what Ineeded to do, because otherwise
it's just okay, some stuff gotdone today.
Were they the things I neededto do?
I don't know.
But was I successful in what Ineeded to do?
Because otherwise, it's justokay, some stuff got done today.
Were they the things I neededto do?
I don't know, but I know I wasbusy and okay, what am I going
to do tomorrow?
Are there things from todaythat I need to carry over to
tomorrow, that then they becomethe priority for tomorrow?
(34:00):
So bookending allows us toreview the process, and then
there are some tools, right.
So what should I say?
Practical tips and tools.
So, using apps and tools.
So this is one of the apps thatI use, right, duane's Journal.
This is called Day One, and DayOne allows me to create a
(34:23):
journal.
I usually, when I sit before Ileave work, I'll go through and
I'll do a daily brain dump, andthat allows me to take the stuff
that's on my mind at the time.
I record it, and so when I gethome that is no longer in here,
(34:45):
it's on this device and I caninteract and I can be present
here at home.
The other tool that I think I'veshown you, or mentioned to you,
is another one called Notion.
So Notion allows me to do lotsof different things, but one of
the things that I do here inNotion is I will do my morning
(35:10):
routine here.
So I've got my to-do lists,I've got my checklists, my
morning routine, which is here.
So, out of bed, my mantra, I domy day one.
I copy priorities to the notionto my to-do list.
I do my mindfulness practicethere, walking, and then I do
(35:31):
music right, walking, and then Ido music right.
So one of the things I do aspart of I do music.
So you see that I've collectedsome, a couple of my favorite
artists, music, and I'll playthose.
So now I don't have to go findthose.
They're there and all I need todo is hit the button and you'll
see those will pop up.
(35:53):
So I will do that and thatallows me, right here on my
phone, to be able to go throughand not have to go anywhere else
, right?
So I've got everything here onmy device.
So our devices are amazing toolsthat we can use to do a lot of
things that we talk about.
So using tools, right?
So track your meals, exercise,of course.
(36:14):
You guys have seen my monitorsthat I use to track my blood
sugars.
You see me tracking my weighton the Fit Index.
You've seen me tracking myketones on the Keto Mojo.
So whatever you're tracking,whatever you're looking at,
whatever you need to improve,those are the things you want to
begin tracking, create achecklist, right, and you saw
(36:37):
that there in my day one and inmy notion and we'll come back
and do additional shows later ontalking about those and then
involve family and friends y'all.
A big part of this process,remember, educating, empowering,
encouraging.
A big part of it has to do withsupport.
Support and accountability.
Not just hey, you're doing agreat job, but hey, you said
(37:00):
that you would get up and gowalking this morning.
What's going on?
And if you're not doing that,yeah, they will get to you.
They will say, hey, come on,come on.
And so creating that space,creating those routines very
important in order to besuccessful.
(37:20):
In summary, in order to besuccessful, you have to have a
routine.
In order for us to besuccessful in reversing our
diabetes and improving ourmetabolic health, you have to
have a daily routine.
So that's the question that weasked right, the optimal daily
(37:43):
routine.
Now we've gone through severalparts of a daily routine and you
get to put that in whateverorder you want, but there are
some things that you saw therethat must be in a daily routine,
some things that are essentialif we're going to be successful
(38:05):
in terms of our daily routine.
So, morning routine you want tomake sure that you are
reviewing your day and you canuse apps for that.
Like I said, we may come backand do a show where we actually
go through some of those appsagain.
You want to have healthy mealsand nutrition.
You got to plan for those.
Some physical activity.
(38:26):
Make sure that you're having amindfulness practice, journaling
, relaxation techniques andy'all, sleep.
Now, I didn't spend a lot oftime with sleep because we're
going to come back.
We're going to actually do ashow on sleep, but just briefly,
sleep and relaxation.
(38:47):
Everything that we do fallsapart if you're not getting
adequate sleep.
Sleep is the catalyst, it isthe driving force, it is the
energy that your body needs.
It's the place where everythingthat we do comes together.
(39:07):
It is the glue that holds itall together.
If you're tired, you're goingto eat.
If you're tired, you can't fast.
If you're tired, you're going tobe irritable.
If you're tired, you're goingto eat.
If you're tired, you can't fast.
If you're tired, you're goingto be irritable.
If you're tired, you're notgoing to exercise.
If you're tired, you're notgoing to think about journaling.
If you're tired, you're notgoing to be able to do
mindfulness practices.
Everything falls apart withoutadequate sleep and during the
(39:29):
process of going through yourday.
You've got to be able to havesome relaxation techniques,
because there are things thatare going to come up that will
push you, pull you, prompt you,nudge you in a direction that
you don't want to go, and inorder to be able to be
successful, you want to developsome relaxation techniques.
(39:49):
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
always wanted.
And for this year y'all newyear, new you.
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