Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) | Ep 343 - Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:01):
If you're avoiding carbs because you're afraid of
blood sugar spikes, you'retraining fasted because someone
said it burns more fat, or youthink insulin is a problem, is
the enemy of fat loss, butyou're still dealing with energy
crashes, inconsistentperformance, you don't have the
fat loss results you want forthe effort you're putting in,
then this episode is for you.
Today, my guest, who has beenmanaging type 1 diabetes for 25

(00:23):
years, has learned a lot aboutmetabolism, insulin and body
composition, and he is going toclarify some of those topics
carb timing, insulin sensitivity, fat loss that the industry
often gets wrong.
So listen in tune in, becauseyou're going to learn a ton
about blood sugar, carbs andfasting that will help you focus
your efforts to optimize yourmetabolism and finally get the

(00:44):
results you want.
Will help you focus yourefforts to optimize your
metabolism and finally get theresults you want.
Welcome to Wits and Weights,the show that helps you build a
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, philip Pape, andtoday we're going to discuss
how someone living with type 1diabetes has developed

(01:04):
strategies that are going tohelp you help everyone when it
comes to building muscle,optimizing health.
Some of these are going to becounterintuitive.
Yes, we're going to get intocarbs and blood sugar and some
of the hot topics, because theyare important.
My guest is Ben Zeal, aregistered dietitian, certified
diabetes educator and certifiedstrength coach, who was
diagnosed with type 1 diabetesat age 7.

(01:25):
And rather than letting thislimit him, he's built a
successful practice called yourDiabetes Insider and helps
thousands of people withdiabetes live unrestricted lives
while maintaining excellentblood sugar control, which is an
amazing thing, because Idefinitely get that sense of
frustration and sometimeshopelessness from individuals
who feel like their medicalhistory and their genetics are

(01:48):
holding them back in some way.
Ben's got over 25 years ofpersonal experience, advanced
credentials in nutrition andstrength training.
He's tested every approach,from high carb to low carb to
intermittent fasting, and it'sdeveloped a hybrid approach that
optimizes muscle building andglycemic control.
Developed a hybrid approachthat optimizes muscle building
and glycemic control.
So today I think you're goingto learn a lot about myths like

(02:12):
CGMs how useful are they, how touse them, how to navigate the
carb confusion based on theevidence.
His tips on building musclewhile managing blood sugar to
help you go after gains whetheryou have diabetes or not.
With that, ben, welcome to theshow.

Ben Tzeel (02:24):
I am so excited to be here and that was honestly the
nicest intro anyone's ever done,so thank you.

Well, I appreciate that man and it's well-deserved.
We were talking before, we wererecording how we connected and
we haven't had someone talkabout diabetes specifically on
the show, especially who haslived it.
There is a lifter out there.
She's called the CanadianForklift.
You know Jessica Bittner, whichI'd love to have.

Ben Tzeel (02:46):
I don't know, I don't know.
I know who she is and she's.
I mean, my God, I'm like Iwould love to be just in
remotely that stratosphere.
Yeah.

Yeah, yeah, no, but it's inspired because, like in
our Facebook group, when I hearfrom clients no, mainly people
who haven't worked with me yetand you'll hear that sense of
like, well, because I havediabetes, I can't X, y, z and I
want to bust some of those todaywith you.
So let's get into it.
Let's start with blood sugar ingeneral, because there's some
science and mechanisms behindthis, how the body works, and I

(03:15):
guess I would say if there's onething everyone could understand
about blood sugar, what wouldthat be?

Ben Tzeel (03:20):
Oh man, this is such a good question too.
I feel like it's tough right,because I feel like, as a person
with diabetes, it's obviously adifferent perspective, because
I'm over here thinking, well, Ihave to stay in range, or at
least relatively in range themajority of the time, but
someone without diabetes, you'vegot all the hysteria but the
fascination with what's myglucose right now.
So the biggest thing is to notoverreact to the blips that you

(03:41):
see with blood sugars, and aperfect example of this would be
I one time it was probablythree, four years ago went out
to breakfast with one of myfriends.
He was a dietician as well andhe doesn't have diabetes, and so
I figured you know what, let'ssee what happens.
You're wearing a CGM, you got aCGM from your healthcare
provider, whoever it was.
Let's compare, let's eat thesame pancakes, let's see what
happens.

(04:02):
And it was hilarious.
Of course, as a person withdiabetes, I'm going to see more
of a rise just because it wascarbs and it was a good amount.
These were chocolate chippancakes that we didn't hold
back, we had just lifted, and myblood sugar went up probably
160, 170.
His blood sugar I absolutely Icannot make this up 94.
He went from like 85 to 94.
And he's oh my God, I went upnine points and I'm thinking,

(04:24):
man, I would love to go up ninepoints eating some chocolate
chip pancakes.
So I think a lot of people,especially without diabetes,
they see these changes in thegraph like oh my goodness, my
blood sugar just spiked.
But you have to really put itin perspective.
Was it a substantial enoughspike to really warrant any sort
of concern?

Yeah, no.
So let's talk about that.
Do people without?
So we're kind of covering twopopulations here, but do people
have to be concerned based onthe range that they sit at with
a baseline, or based on thevariance?
Who should even measure this?

Ben Tzeel (04:54):
Oh, it's tough.
And so I think, if we're goingdiabetes specific first, just
Google kind of, you know, parseit out Diabetes specific first,
I would say it's more of thetime that you are in range,
right.
So the standard for a DexcomPacific first, I would say it's
more of the time that you are inrange, right.
So the standard for a Dexcom,which I would consider the gold
standard for CGM, is typically,on default, 70 to 180.
If you tell me you're 80%, 85%in range, you're doing awesome,
because as people with diabetes,you're probably not going to be

(05:16):
100% in range unless you'rejust straight up not eating or
you have everything justcompletely perfect and all you
do is diabetes in your life,which is not realistic.
But for people without diabetesI would say I mean it's tough
right, because yes, you want tostay in a controlled range and
ideally you don't ever want togo above 130, 140 if possible,
and that would mean you ate alot of carbs in one sitting and

(05:37):
did not do anything to insulinsensitize yourself.
So I think the biggest thing isvariability matters, I think
range matters, but I think timewithin the range, and if you
don't have diabetes, the smallerthe range the better,

(06:08):
no-transcript.
Go without food for a second.
What can you do outside of foodto get your body in a prime
position to be able to absorbthe carbs and the sugar that's
within the blood, right?
And so, of course, there's twomain ways the body can do it.
There's insulin, right, ofcourse, and then there's also

(06:30):
with physical activity, usingthe calcium channels.
You can basically do the samemechanism but not have insulin
involved.
So people like oh, if I take awalk after I eat, my blood sugar
doesn't go as high becauseyou've now started allowing your
muscle to take up that glucosefrom the blood without doing
anything else, and so that'swhat I typically refer to.
So if I tell people hey, you'revery active, you're walking,
you're lifting, whatever youmight be doing, that's going to

(06:50):
put you in a prime position tohave a little more variability
and wiggle room, so your numbermay not spike as high depending
on what types of carbs you'reeating.
So that's typically my primaryway, I would say, from an
insulin sensitivity standpoint.

Nailed it.
There we go Cool, nice.
So walking and lifting andmuscle are some of the phrases
you mentioned, and there'sconfusion around how that works.
So I often use colloquiallanguage here, for two reasons.
One is hey, I don't know allthe science at any one time out
of my head, and number two isthat's what people understand as
analogies, right?
So the idea that the biggeryour muscles, the more they can
hold and store in terms ofglucose, as well as the more

(07:27):
active you are, the more youshuttle those nutrients.
You talked about calciumchannels, so maybe break it down
when you walk.
Just in that moment, what ishappening?

Ben Tzeel (07:36):
So basically, in a nutshell, just imagine that
there's these gates, right, andyou have to have a certain
molecule attached to a gate, andthere's four gates or a
combination lock, whicheverone's easier for you to imagine,
and basically you just have toturn the lock to have each of
the things in the code go, youknow, get open, and once you do
one, two, three, four, boom,it's open and the glucose can
come in.
So it's that simple and at thatpoint, because you're walking

(07:57):
and you're in motion, thesegates will stay open, they'll
continue sucking up glucose intothe cell, pulling it out of the
blood, and that allows yourblood sugar to either not rise
as high or, you know, in thecase of someone whose blood
sugar might be already high atbaseline, to bring it down.

Awesome.
And does being sedentary havean amplifying negative effect?
And by that I mean, is itsimply?
This is an important question,right?
Is it simply not giving you thebenefit of walking, or is it
amplifying the worsening of thateffect of not using insulin?

Ben Tzeel (08:28):
Oh man, I love these questions.
These are the things that Ialways wish people ask, but I
never get asked.
So I think it's.
I think it's both right.
I think if somebody's body isused to a certain amount of
activity at baseline and I'veseen this in myself, I've seen
this with patients all the timewhere, let let's say, your
body's used to 8000 steps perday and today you just decided
to hang out, have a lazy day,Netflix, whatever you are going

(08:50):
to see that negative impactbecause your body is already
used to a certain baseline andyou're not even close to
approaching that.
So you might notice insulinresistance just because you're
not moving, compared to yournorm.
So I think there's that aspectof things where you're not
giving your body what it wants.
You start walking, your insulinsensitivity goes back, your
blood sugar goes right back inthe range.
It is absolutely unreal howspecific that is and I've seen

(09:12):
it with myself and many, many,many people.
But I also think just thatbaseline in general, if you're
not moving, it's not doing youany favors and that doesn't mean
you need to be in perpetualmotion on a treadmill or a
walking pad, but I think yourbody really appreciates.
Our bodies are meant to moveright.
Our body needs to stay inmotion.

Loves to move, loves to lift, loves to be
functional and active in theworld.
And so, when you think ofsomeone with diabetes like
yourself, I've heard the claimand maybe it's true, right that
the walking after meals is aseffective, or more than
metformin right Than a diabetesmedication.
What are your thoughts on that?
Like, how can diabeticsactually can they manage to an
extent where they can limit oreliminate some of their

(09:50):
pharmacology from theirlifestyle?
How important is all this forthat?

Ben Tzeel (09:54):
Well, I would joke that I'm married to a pharmacist
but I'm not the pharmacist so Ican't answer completely right.
But what I would say is, froman efficacy standpoint, walking
after meals or really any sortof light activity post meal can
do absolute wonders.
You just can't expect it to doall of the heavy lifting
metaphorically of the medication.
So, for example, if someone'son insulin or if I'm on insulin

(10:14):
and I go out to dinner and Iknow okay, I had a ton of carbs,
I'm going to walk after thismeal, it will definitely blunt
the ability for my blood sugarto keep rising.
But then if I walk for 10 or 15minutes when I stop moving, if
my blood sugar was going to keepgoing, it's going to keep going
up, like it's not just going tocompletely stop and oh,
everything's perfect now, butalso it depends on the duration
you're walking and a bunch ofother factors.

That's good to know .
So it's a matter of degrees andagain, that reinforces why you
need to measure that when it's aconcern for you and when it's
not.
It sounds like just beingactive and lifting could
probably be enough.
I mean, I don't measure my,I've never measured my blood
glucose and I don't plan tobecause you know, I kind of
understand the science thatyou're talking about and I've
had guests on who are bigadvocates for it and one of the

(10:58):
reasons they say it's helpfulfor non-diabetics maybe is to
see the results of your foodbalancing right, like when you
balance your macros, or havingenough protein, fats along with
the carbs.
How important is food balanceand blood sugar management from
that perspective?

Ben Tzeel (11:14):
I would say food balance, diabetes or not, food
balance is going to beimperative.
And, like you're saying right,if somebody's hey, my macros are
being hit and I'm one of thepeople who's more liberal I
don't care how you do it, aslong as you do it.
You can break the protein upand you know certain amounts,
whatever fits in your life.
But if you want intermittentfast, go for it.
You want to be lower carb, gofor it.
If you hit your numbers, youhit your numbers.

(11:35):
But from a blood sugarstandpoint, I will say having
fat and protein at meals willhelp with not spiking quite as
high as you possibly could.
But on on the flip side,there's people who and I don't
advocate for this way of eatingbut there's people in diabetes
land who will basically just eatcarbs, nothing else, just carbs
.
No, basically no fat, basicallyno protein, and their blood
sugars are just fine becausethere's no potential for

(11:57):
anything to slow down digestion,anything to induce insulin
resistance.
So there's these differentcamps and within diabetes land
too, you get the people on thelow carb side.
So I think everyone always askswhat's the best way to eat with
it, and I don't think there'snecessarily a perfect method or
we would all do it, but on theflip side, I think that from a
food standpoint, you have tohave balance within it,
otherwise you're going to spikemore than you want to.

Okay, and then to extend that, very interesting,
you talk about the like onlycarb approach.
I feel bad for those guysbecause, as much as I love carbs
, I got to have my protein whenyou're lifting.
But it does bring up therestriction in the extreme camps
and the reasons people do dietswhich are often, I'll say,
flawed, and I it saddens mebecause if you're going to do
something, it should beintentional for a purpose, and

(12:42):
if you're doing it for the wrongpurpose, then you're just
shooting yourself in the foot.
The big one is just cuttingcarbs for X, y, z, right.
Cutting carbs to lose weight?
No, that's energy balance.
Cutting carbs because we thinkit's going to cause more fat
storage, that's a whole topicabout, again, insulin
sensitivity and the flawedhypothesis related to fat
burning versus glucose.
It's just two energy systemsthat you know.

(13:03):
It all balances out.
What are your thoughts then onsomeone on diabetes who doesn't
quite understand this and isafraid of carbs?
What are your thoughts on that?

Ben Tzeel (13:11):
So my first thing is I give them an ice cream sundae.
No, I'm totally kidding, but mything with that is here's a
pizza.
First of all, pizza is like thebiggest nightmare for most
people with diabetes.
We fix it, but something Iwould say is somebody who's
nervous.
It happens all the time becauseyou get this dysfunctional
relationship with food, becauseeveryone says you can't have
this, you can't have this, youcan't have this, which does not

(13:31):
serve anybody.
I'm always trying to figure out.
My team's always trying tofigure out where does this come
from?
Where does this stem from?
Was it one bad incident?
Was it one care provider earlyon in your diabetes career?
If we're going to call it that,that may have led you astray.
And then, from there, how canwe challenge this?
Because I'm not asking you toeat a whole pizza, but we also
can't have you concerned about abowl of Cheetos that's next to
you because you're concernedabout what it's going to do to

(13:52):
your blood sugar.
So at the end of the day, it'sgoing to be hey.
How can we get you to slowlybreak out of this comfort zone?
If it's something that you'reinterested, that will work for
your blood sugar management?
Because, to a degree.
Are carbs needed?
We could debate that and that'sa fun.
I love that topic in generalbut you don't necessarily need
carbs if you live with diabetes.
But a lot of people feel better, and so to me I'm like, if you

(14:13):
can have a less restrictive life, you already have enough things
going on with diabetes.
Let's make it less restrictivebut also be able to still
balance your blood sugar.
I don't see any problem with it.
So slow, steady exposure, Ithink, will be what ultimately
saves it.

Yeah, and that sounds sustainable to me.
Um, so then let's tie this allback to lifting, which we
alluded to a little bit, but oneof my favorite topics, uh,
specifically your approach totraining that makes the most
sense for building muscle from ablood management perspective.
And if the answer is look justany training approach that's
effective to build muscle andstrength is is all you need.

(14:47):
But where I'm going with thisis there's some, I understand,
there's some science aroundblood sugar management, insulin
sensitivity, with the trainingsession itself, the, the
stimulus, recovery, adaptation,inflammation, post-training and
then the fact that you have thistissue on your frame and like
is it more important to focus onneuromuscular strength versus

(15:07):
hypertrophy?
You know like I'm giving you alot here, but it's also a blank
canvas, so go for it.

Ben Tzeel (15:14):
Oh man, these are like the types of questions that
make me wish that I had stuckwith the PhD I was doing for a
while.
I was doing that before Ibecame a dietician.
I was like I'm going to go geta PhD and only study diabetes
and macronutrient compositionand body composition, and I
would have been doing exactlywhat you're describing.
And then I was like I'm goingto be a dietician, I like people
.
So, that being said, with allof these questions, I would say

(15:34):
from a training perspective, itall kind of folds into itself
right, because, like you said,having more muscle at baseline
ideally means more insulinsensitivity, easier for the
muscle to have the ability tobring glucose into the cell.
Everybody is happier that way.
But at the same time, from atraining perspective, if you
train at all, there'spotentially up to a 72-hour
window of increased insulinsensitivity, depending on your

(15:55):
level of training.
Now, someone like me I'vetrained for I don't know more
than half my life, so at thatpoint I'm probably not getting a
72-hour boost, I'm probablygetting it closer to a 24-hour
boost, but it's still something.
So my first step is for mostpeople they're not doing
anything.
Hey, let's get you startedworking out with something that
you like.
I don't really care what it is,preferably there's resistance
training a few times a week, butas you really start getting

(16:16):
getting into the weeds, how canwe get you from a hypertrophy
standpoint and then some of themuscular endurance standpoint?
I think a combination of thosetwo.
It doesn't have to be perfect,doesn't be any sort of, you know
, linear, undulatingperiodization, but something of
that nature where we can getboth.
We get the best of both worlds,where, hey, there's going to be
muscle on your frame but alsoyou have the ability, if you
decide to go, you know, do somesort of crazy 20 rep set, you

(16:39):
can still get through it andstill get the benefits from an
insulin sensitivity standpoint,cause for hours later you're
going to be especially the first12 hours you're going to be
more sensitive.

Nice and are you an advocate of bulking cutting?
You know you prefer people tostay at maintenance and do it
slowly.
Does it matter?
Like it's preference?

Ben Tzeel (16:55):
I think it matters where your blood sugar control
is.
First, because in my mind Idon't really want you doing
anything crazy until I know yournumbers are not going to look
like the Rocky Mountains,because otherwise, at the end of
the day, you know when yourblood sugar is higher,
everything's just is moredysfunctional because your blood
literally moves slower to thebody.
It's like syrup instead ofnormal blood flow.
So that's not going to help youwith recovery.

(17:15):
And then with low blood sugarsyou can't train.
So if your blood sugar isconstantly bouncing, we got to
stabilize that first.
Ideally, if somebody's eatingtoo little and their metabolic
rate is slow, fix that at thesame time.
Then say, okay, now let's go,body comp, let's go.

Yeah, I'm a big advocate of that as well Priming
your body for success in amaintenance mode where you're
not stressing it out with theseother things.
So once you've got that inplace, tying it back to carbs,
do you find people does it makea difference when folks like
really throw in the carbs intotheir diet and they're trying to
build muscle, or do you findthat it's very personal?

Ben Tzeel (17:48):
I find it tends to be more energy balance focus and
protein focus.
But what I will say is, from acarb perspective, if you're
trying to lift heavier, ofcourse you and I both know it's
going to be like rocket fuel.
So you tell someone who'seating 80 grams of carbs per day
oh hey, we're, we're going toslowly up at.
Oh, now you're at 160.
And suddenly they'redeadlifting more than they've
ever done and they're feelingamazing.
That's probably just a functionof the carbs, but from a carb

(18:09):
standpoint I don't really feellike it's 100% necessary, like
I've done.
Like you mentioned earlier inthe intro, I've gone all the way
down to 40 grams of carbs perday.
I think I was eating 3,300 atmaintenance and I was still
lifting heavy and it was roughbut I could still do it.
And then, on the flip side,I've gone all the way up to
close to 500 per day and it wasgreat.
Lifting was great.
My blood sugars, on the otherhand, not as amazing.

(18:30):
At the time I was also incollege, so different
conversation, but it'sdefinitely possible.

Yeah, it's good to understand that the
experimentation you went throughitself is the missing piece for
a lot of folks, in my opinion,in that, like I think of clients
who start with me, and I thinkof one in particular who was
afraid of carbs and wanted towork with me just to eat more
carbs.
He doesn't have diabetes, butmy answer to a question would be
a question like why don't youtry it and let me know?

(18:56):
Because at the end of the day,that's all you can tell.
So it sounds like when you getthe blood sugar managed properly
, when you're eating in abalanced way, when you've got
some reasonable targets for yourperformance, for your activity,
you can then start to tweak thedials right and push one way or
the other and see, and thatsounds like a nice, safe
approach to do it, even if youare a little bit fearful at
first, because you've proved toyourself right through the data

(19:19):
where you're at.
So what kind of data, what kindof metrics do you like to track
?

Ben Tzeel (19:23):
So, of course, blood sugars right.
For most, most of the peoplethat come to our practice, they
have a continuous glucosemonitor or they have some way to
measure their blood sugarconsistent.
So that's that's going to beimperative because, again,
everything in my world and ourworld, you know, branches out
from that.
But I would say total macrosare going to be massive as well.
And especially, you know thecalories and the protein.

(19:46):
And, for our sake, we look atthe carbs simply as a function
of how do they relate to theblood sugars?
Because, again, if someonecomes in and they're eating 400
carbs a day, I'm not going tosuddenly cut them to 200.
I'm not going to increase iteither.
I want to get an idea of okay,if we have this here, are your
numbers any more steady now thatyou're paying closer attention?
And then, from a trainingperspective, okay, how many days
per week are you training?
What's your intensity of yourtraining?
I like when people track thenumbers.
Not everybody does.

(20:07):
Everyone's got a differentcommitment to activity and you
know this only too well.
But if I can get that data too,I love it.
We'll look at labs, we'll lookat the whole picture as much as
we can, but typically from adiabetes standpoint, can we look
at the food?
Can we look at the blood sugars?
How do they interlink?
And then, ultimately, whatdecisions can we make based on
this?

Cool and you mentioned labs.
So what?
What are you looking at therefor blood work?

Ben Tzeel (20:27):
So of course, a1c cause that's going to be
technically the you know theaverage of the blood sugar over
the last three months a littlemore complicated, but generally
the gist that one's going to bea big one.
We do like thyroid because fortwo reasons.
One, and especially in type onediabetes land, where it's
almost like a buy one, get onefree for autoimmune disorders,
thyroid tends to be one of theones that goes, and so we like
to keep just an eye on that toensure that that's not getting

(20:48):
out of hand.
And you know we don't prescribebut we'll tell people.
Hey, we see this.
Maybe consider talking to yourdoc about this, your
endocrinologist or PCP, whoeverthose Two of the big ones.
We'll look at the CBC, cmp, allthe lipids, just to make sure
everything's behaving itself,and every now and then there's
something that's off, but it'snothing typically wild.
And for some of the men,especially as men get older, we

(21:10):
do like to look at thetestosterone, similar with women
.
We'll look at the estrogenbecause that can have a pretty
big impact on blood sugar aswell, especially as those levels
start to decline.

Yeah, yeah, makes total sense.
So then, like with the A1C,another thought that came to
mind is the correlation betweenthat and what are the biggest
factors?
Right, and I know, just simplymanaging your weight and body
fat.
You know, people are alwayssurprised to learn how much of
an impact that does have.
Independent of everything else.
What are your thoughts on, like, the two or three biggest
hitters for A1C?

Ben Tzeel (21:37):
I would say the first one for A1C, I think far and
away is is your?
If you're on insulin, is yourdosing on point?
If you're not on insulin, isyour medication on point?
Because without that, atbaseline right, you're going to
be already behind the eight ball.
And I don't care if someone'sthe best carb counter in the
world, if your insulin to carbratio is wrong, it's not going
to matter.
Your blood sugar is going to beall over the place.
So that you know dosing mixedwith carb counting and,

(21:59):
technically, protein and fatcounting, that's always far and
away number one.
I would say number two would bethe activity side of things,
because with that I remembervividly, there was one patient
usually trains like four or fivedays a week and he, for
whatever reason, for two weeksjust didn't train.
His blood sugar average went up15 points just from not
training.
Ate the same, everything elsethe same, just went up 15 points

(22:22):
, which in A1C world that'sgoing to be almost a half a
point or a little more than half.
That's a substantial difference, especially from a long-term
complication risk.
So that's going to always benumber two.
And then number three for A1Cbelieve it or not, stress,
stress will wreck you,absolutely wreck you.

Yeah, you mentioned stress.
Isn't that the commondenominator with everything,
literally?
You mentioned stress.
Isn't that the commondenominator with everything Like
even um?
I just recorded an episodeabout chronic inflammation and
how, like, the biggest driversare related to lifestyle.
I mean, visceral fat is adriver, but, like you know, you
and I talked about beingsedentary and not having that
blood flow and how that affectsinsulin sensitivity and blood
sugar.
Well, that's also stress.

(22:57):
That's lifestyle.
It's all interrelated and yetit's one of the things that it's
not sexy to talk about.
Right?
Sleep and stress.
We all need more sleep and lessstress.
So, speaking of stress, I thinkabout things that stress our
body.
Right, one of those is acalorie deficit, but another
would be potentially fastedtraining.
I'm curious of your thoughtsabout fasted training.
Yeah, yeah, just go.

Ben Tzeel (23:19):
As I sit here, literally having training,
trained, fasted, right beforewe're talking right now.

OK so.

Ben Tzeel (23:25):
I personally do it.
Some people love it, somepeople hate it.
The reason I do it is twofoldright, I don't have any insulin
on board from any sort ofboluses, which in my world, just
makes life slightly simpler.
So I don't have to worry aboutmy blood sugar potentially
falling off a cliff.
And I don't have to worry aboutmy blood sugar potentially
falling off a cliff and I don'thave to worry about any food in
my system for that.
Some people don't like itbecause oh, there should be
something in your system before.
For me it's like from a musclestandpoint too.

(23:47):
I know there's the potentialfor breakdown.
I know there's ways to mitigatethat.
I just see as the tradeoff.
I'm like, if I still hit mytargets more down the average
person, yes, but if it's, it'skind of in my mind it's like SPF

(24:07):
30, where you block 98% of thesun, or SPF 70 block 99.
It's like is that little teeny1% difference going to really
make that big a difference?
If my numbers are happier,which is going to make
everything better in thelongterm, I'll take the happier
blood sugars.
But I think it's.
It's totally viable.
Some people if their bloodsugar still crashed, then they
need to have a concern with that, but we'll work through it.
But I I personally do it and Ilove it.

Cool, so you do it for blood sugar purposes.

Ben Tzeel (24:27):
Mainly blood sugar.
Also just convenience, like Ilike just having it done, then I
can do what I want to do.
Cool.

Which is with intention, with purpose, like I
think that's the main theme, isthat people are thinking I
should do fasted trainingbecause it's better for fat loss
or something, and I and I thinkthat that doesn't work.
And also you, like you saidyou're you've got to look at the
the cons and they're actuallyinsignificant, like we know now
from protein, recent proteinresearch, that you could
distribute it just about howeveryou want and it's like like a

(24:53):
couple percent difference rightIn outcomes.
You know, and you it soundslike you've been training a long
time so you've like got a bigbaseline, et cetera, et cetera.
So yeah, I just wanted to getthat out for people.
It's like sure you can do it ifit's convenient.
It's like intermittent fasting,like the main reason you do
that is it's probably convenientfor you and maybe it helps you
control your calories, right.
Like it's not autophagy andlongevity and all that stuff.

(25:13):
Do you agree?

Ben Tzeel (25:16):
I'm going to laugh and say this too.
I also intermittent fast and Ionly do it because I like eating
two larger meals.
I do not care about everythingelse.
Like, that's just how I like todo it, and from an esophageal
everything.
If there's a little benefit,cool.
But I'm not doing it because,oh, it'll.

You know for sure, help me live eight minutes
longer per day, like no, it'sjust, you know, if you like it,
like it, you know carnivore,keto, this and the other.
I'm like look, if you like meatand liver and eggs as your diet
, you love it.
You think you can do that therest of your life.
You feel great, you perform,you're not worried about the
consequences of not having fiber.

(25:49):
You know whatever, uh, go forit, right, like it's not.
I'm not here to tell you whatto do or what not to do, but
rather to say that don't letothers fearmonger you into
thinking you have to do this.
It's like the two opposites.
What is your biggest boogeymanright now that we haven't
touched on in the industry?

Ben Tzeel (26:09):
Oh geez.
I mean, besides carnivore whichI don't even think carnivore is
a problem I just don't thinkmost people can stick to it for
longer than three weeks.
Yeah, that's the main thing.
Yeah, Okay, glp ones Not even aquestion.
Okay, okay, I don't thinkthat's even a question.
I think because it's everywhere, it's pervasive and it's it's
fine.
But I think a lot of peopleview them in a really skewed way
, diabetes or not.

(26:30):
Continue.

Tell me more when you say cause I yeah, no, we're
probably on the same page withthis, the nuance, but yeah, let
me hear it.

Ben Tzeel (26:37):
So with it I mean the irony is they were initially
developed for people withdiabetes right, and for people
with diabetes they can doamazing work and I'm grateful
that they exist.
But then, when it became old,they can help with weight loss.
Everyone just assumes I'm goingto take this thing, it'll be
fine, and then I'll lose allthis weight.
And I mean the studies you'veseen on the study show that once
you get off of it, if you don'tchange anything, you're you're
done for.
You're just going to gain itall back.

(26:59):
And I tell people I'm like it'sjust, it's basically a
manufactured calorie deficitbecause you're feeling
disgusting so you don't want toeat anything.
It's like you could do the samething.
You know you want to track andput in a little effort, but I
always will say if you want touse it and I've had patients use
them with amazing success and Ithink they're incredible If
they're used as a springboard ifyou do everything else with
them, if you do the nutritionside, if you do the exercise

(27:20):
side and then from a blood sugarstandpoint in our population,
if you do the blood sugar havethat on point it will work
incredibly.
I've had people lose well over100 pounds and they're amazing,
but the key is to not have it.
So you're so reliant on themthat the moment that they're out
of the picture, you'recompletely SOL.
That's the problem, and I thinkso many people just want to use
them as this crutch and sayit's the magic answer, and in
that case it's not.

Yeah, okay, I 100% agree.
I mean, that's what it comesdown to.
It's like and I know youreferred to your holy trinity, I
think, right, nutrition,training, blood sugar, and I
guess for me, without thinkingas much about the blood sugar,
for nine diabetics it's likenutrition, training and
lifestyle.
Same idea.
The whole thing is use it as atool to help with the
potentially gene-relatedappetite dysfunction you have

(28:01):
with your brains, which we knowis a real thing and it's
exacerbated based on yourhistory, and then do the
lifestyle and then come off ofit.
And I also have worked withclients who, like on terzapatide
, which is one of the morepowerful ones who say like look,
I am doing a lot of the things,but now I'm worried that when I
come off, you know I'm justgoing to start gaining all the
weight back and I think there'slike a titration method for that
.
So, given that you work withdiabetic population who's

(28:23):
probably taking the originalOzempic right, like the OG for
diabetes, how do you work withthem to come off of that as a
strategy?

Ben Tzeel (28:32):
And so the fun thing it's the two things I'll say.
One is for Manjaro.
For whatever reason, it justseems like it works better.
Again, I've never taken itpersonally, but I've seen in the
, in the probably three dozenpeople we've had who are on it,
it always seems like Manjaroskews a better result.
So Zempix kind of there calmsthe noise, but that's just.
I forgot to mention that before.
So I want to make sure.
I said that, but from a from atitrating off standpoint, my

(28:53):
biggest thing is making sure,from a metabolism standpoint, if
we can make sure that you areeating an amount that's still
reasonable.
Maybe you're in a deficit,ideally you're still in a
deficit, but then we can slowlystart to rebuild it back up and
have them say, hey, I can know Ican hit these targets every
single day.
I can hit these targets everysingle day.
Then I have confidence that, asI need to reverse diet, if I
choose to reverse diet and Iwant to eat more, I'm going to

(29:14):
do so in a slow and controlledmanner, because otherwise that's
exactly what's going from ahunger standpoint, is going to
go nuts and they're going to eata bunch of more food than
they're used to and the weight'sgoing to come back, so it
really just becomes hey, can weget you in a position where, as
the doctor, I don't do any ofthe titration right, but as the
doctor starts to bring it down,how can we make sure everything

(29:34):
else in your life is set up forsuccess?

So you don't have to stress fail-safes in place
yeah, it's a good way to put it,Fail-safes and the titration
and kind of increasing thecalories or even going to maybe
a little bit more aggressivelyover maintenance as you do it.
Whatever strategy makes sensefor folks, so that once the
appetite kicks in you'reactually eating enough, that
appetite's not as much a concernversus continuing in a dieting
phase as you come off, becausethat's definitely going to be
challenging.

Ben Tzeel (30:05):
Not only is it going to be hellish, but then, if
you're able to change the frameand say, hey, you are likely
going to be eating a little bitmore, your appetite's going to
come back.
How can we use this to ouradvantage?
Are we going to go into maybe amore of a strength building
phase, if you're able to get themindset shift with that too?

I think it can do amazing things, but someone has
to be ready for that point, orotherwise they're going to
absolutely fail, totally agree.
All right, I'm switching it upa little bit here because
insulin pumps are an area that Iknow nothing about.
I've known diabetes.
I've seen the varioustechnology.
I always thought it was kind ofinteresting how they work and
how they've evolved over time.
But I guess the question isjust maybe tell us a little bit
about how it works.
But also, do you know, do youtake breaks from using it?
How does that affect the bloodsugar management with the other

(30:46):
strategies that you work on?

Ben Tzeel (30:48):
Oh man, I was going to say I've been on a pump on
and off, but mostly on since2002, which is kind of crazy.
So I've I've seen the evolutionof a pump where you have to do
all the math yourself and plugin everything to a pump where it
does a lot of the work for younot everything, but a lot of it
for you and can make your life alot easier.
So, in a nutshell, you knowsomeone without a pump.
You have type one diabetes oryou're insulin dependent.

(31:08):
You're taking an injectionevery time you eat, you're
taking some sort of basalinsulin, long acting, that will
last the entire day.
What a pump will do is it'lljust be constantly giving you
teeny little amounts 24, sevento function as that basal and
every time you eat a meal youdial up and say, hey, I want to
eat a meal, this is 30 grams ofcarbs.
Boom, you take your dose andnow you go eat and you're fine.
So it makes life a lot simplerbecause you're taking fewer

(31:30):
injections as long as the pumpis working and there's
algorithms now that can makelife a lot easier.
Oh, it sees, your blood sugaris going up a little bit.
Here's a little bit insulin foryou, so you don't have to
actively correct it.
So from a simplicity standpoint, it can help a lot.
It also can shut your insulindown if it notices you're
trending down.
So for a lot of parents withkids, super, super helpful with
these algorithms, for a lot ofpeople that make life easier.
It's amazing.

(31:51):
But I would say a couple ofthings that people get hung up
on is they expect it to doeverything for them, which it's
not going to.
You still have to have some sortof active managing role.
But when the sites don't worklike I'm on an Omnipod right now
, which is the wireless one andwhen the sites don't work you're
not getting insulin or you'renot getting as much as you think
you're getting, so suddenly youcould eat a meal it's the same

(32:11):
meal you eat every day but ifyou're not getting the amount of
insulin you thought, your bloodsugar is shooting up and
there's no real way to bring itdown until you replace that site
or take an injection.
So that's one of the big I'mgoing to call it cautionary but
one of the big things thatpeople have to realize is you
have to have a backup plan forthat, and there are times where
I've gotten frustrated becauseI've had this for almost 26
years.
I have scar tissue, sosometimes I run into issues of

(32:33):
sight.
So that's when I'll take abreak, like you're alluding to,
where I'll say I'm going to goon injections for a few days, or
for a few weeks or a few months, depending how frustrated I am,
and then I can always come back.

Cool man, Thanks for explaining that.
Yeah, I wasn't 100% sure howthey worked and wanted the
audience to understand, and it'sjust another tool that you've
got to be aware of, obviously aspart of the strategy for
managing the blood sugar.
So kind of related or maybe notrelated, but I think you've
said that diabetes can be astrength rather than a
limitation.
I'd love to hear your thoughtson what you mean by that can be

(33:03):
a strength rather than alimitation.

Allan (33:04):
I'd love to hear your thoughts on what you mean by
that.
Hi, my name is Alan and I justwant to give a shout out to
Philip, pape of Wits and Weightsfor being a huge part of the
foundation for my continuedhealth and well-being.
Philip exemplifies a nutritioncoach who demonstrates how much
he cares.
Philip works tirelessly andwith dedication to provide

(33:24):
coaching, support and majorcontent for us to use.
He creates a practical approachfrom research and Philip
empowers all of us to use foodas quality for our health.
He is skilled in how to assessand direct nutrition.
Philip creates a community fullof wisdom, support and
camaraderie.
In summary, philip Pate is thereal deal.

(33:46):
He knows how to assess anddirect nutrition and he
continues to steer me in theright direction.
Thank you, philip.

Ben Tzeel (33:55):
So I think what was really tough was I was diagnosed
at seven, right?
So you're seven, you want tojust make friends and have fun,
live a second grade life, right?
And you're not paying attentionto this thing.
And I kept getting told no, no,no, no, no.
You can't get strong, you can'tplay sports, you can't lift,
you can't have the cupcakes withyour friends and it got really
frustrating.

(34:18):
And so over the years at first Iwas I'd run into resistance,
but I started realizing that theresilience standpoint I think
it really builds a lot ofresilience and it forces you to
build a lot of resilience.
And also thinking about it fromjust a health standpoint, from
you know, if you're looking atit as a positive, you're way
more in tune with your healththan the average person.
Like somebody you know in aconversation who's listening to
this is probably already in tunewith lifting and working out

(34:41):
and food, but someone who's not,you know, relative to that,
you're way more.
You have to be more in tune.
I have to know everythingthat's going on in my body.
I have to be paying attentionto my sleep.
There's 40 plus factors thatcan impact your blood sugar at
any given moment.
I need to be paying attentionto these things.
So, while it takes up a lot ofbandwidth, I feel like from a
longevity standpoint as long asblood sugars are maintained, I
think in a really weird way thisis keeping me on my toes and

(35:03):
more accountable, because youget real immediate feedback if
you're not paying attention.

Yeah, yeah, To the point where it threatens your
very physiology and your life.
I imagine you know not to finda point on it.
So then, based on that, whatyou've learned and kind of the
insights you've had, are there acouple of big lessons that you
like to share with folks,whether they are dealing with
diabetes or not, for training,nutrition, whatever, and it
could be mindset, could bepsychology you've taken away

(35:27):
from that experience.

Ben Tzeel (35:29):
I think one huge thing I've seen again with
myself with patients is you haveto everyone has to understand,
from a consistency standpoint,you're not gonna just explode to
perfection right away.
And so with your blood sugarsright, if you're like my,
numbers are way higher than theyshould be, you can't expect in
two weeks your blood sugars aregoing to be perfect.
If you're trying to lose 50pounds, you didn't take two
weeks to, you know, gain the 50pounds.

(35:49):
You're probably not going totake two weeks to lose it.
So I think, just keepingexpectations tempered and
enjoying the ride along the wayit's with life in general,
lifting and lifting prettymoderate, heavy to heavy, a good
amount of time, typicallysolves a lot of problems that

(36:11):
otherwise would you know, wouldbe very nasty.
So I've just, the more I'vedone it, I've like, oh, I got
into this when I was 14.
Like I really love lifting, Idon't think I understood the
benefit at the time and thesignificance you start when
you're 14 for aesthetics and forsports, but realizing as a
lifelong thing this is massivefor people with diabetes.

Yeah, and I would extend that to say it is massive
for everyone, because thatmessage is the message I try to
share on every podcast I go onand I'm surprised sometimes when
I talk to a health coach who'slike, well, I don't really lift
weight, like you're missing outon the biggest piece of the pie
in my opinion.
So you know, I love what yousaid about.
You know, you can't explode toperfection.
We are not just a society, butas a species we want to get

(36:55):
things solved.
Like once we know we have agoal, we want to go after it, we
want to get it solved and we'relike you know how do we make
that happen as quickly aspossible?
And so when you combine thatwith realistic expectations like
it's going to take time andenjoying the ride, meaning you
know what you could still getdopamine hits and short-term
wins.
Anyway, if you're smart about,like, constructing the process
the right way, it can all workout.

(37:17):
I was talking to Nick Delgadillo.
He's the CEO of StartingStrength Gyms and he was talking
about how, like, new lifterswill get that self-motivation
once they start seeing theresults come fast, especially
when you're you know, you'resquatting three times a week and
weight's going up every time,but then after a certain period
of time it starts to get reallyhard and the progress starts to
slow down and you can't justnecessarily be a lifter for its

(37:41):
own sake, right, you have tokind of parlay that into maybe a
sport or something you enjoy orwhatever.
And I joked because I said,well, I actually do love lifting
and some people just love itfor its own sake.
He's like cool, you're theeasiest person to coach, aren't
you?
What are your thoughts on thatin terms of people who don't
lift regularly and are listening, being consistent, getting in
the gym, thinking it's notsomething for me or I don't like

(38:02):
it?
How do I get to like it?
You know those things.
How do I start?
How do I be consistent?
How do I become a lifter forlife?

Ben Tzeel (38:08):
I think, and I think for some people I've talked to
especially, they're even nervousabout the gym, right, because
there's, oh my God, everyone'sgoing to be watching me and
looking.
When nobody actually cares andI think they'll be nice and
supportive, but if they're intheir heads I'll be like let's
get you started with somethingat home.
You know, you can get a coupleof resistance bands you can get,
you can use your body weightand you can do a lot with just
those two things.
But you know, then you add in,you know, a couple of little

(38:29):
weights and then, when you'recomfortable, hey, let me go into
the gym and let me make it atwice a week thing.
I'm going twice a week for halfan hour.
I's add that third day, let'sadd that fourth day, let's
extend it by 10 minutes.
Suddenly you look back and ayear from now, you just went
from I'm barely squeaking inthere twice a week for 30
minutes to I'm here four times aweek for an hour.

(38:50):
And as you start to see thosegames like you were alluding to,
people start to see that andthey're like I want to keep
seeing these games, I want tosee this progress.
I see the changes in my body,and that's, I feel like, how
people tend to at least fromwhat I've seen fall in love with
.
It is they see the progress,but then also they don't realize
until they look back whoa, I'mhere way more than I'd ever
thought I would be.

For sure.
Take the action, get the result, get the motivation and make
sure to look back what'shappened in the before and after
you have to, and I'm bad atthat myself.

Ben Tzeel (39:26):
There are times where I'm like, wow, I just didn't.
And I'm like, oh, but I wassupposed to do that, and so
that's a problem that I'veworked on all the time where I'm
like I need to give myself somecredit.
But to that point right.
I vividly remember to onepatient where she started out
eating 40 grams of protein a dayand she thought that was a lot,
and a year later she was at 150grams, just plowing, and she
was like I ate 150 grams ofprotein every day.
I'm like, yeah, remember whenyou could only eat 40?
And she's like, how did I live?
I was like, great, greatquestion.
Only you can answer that.

Exactly.

Ben Tzeel (39:46):
But that's, I think, a way to kind of summarize that
part where you don't realize howmuch you've done until you look
back and say, wow, that wasawesome.

For sure.
Always good to have somemindset psychology on the show,
because that's what a lot oftimes people struggle with, not
just the nuts and bolts and theinformation.
So we've addressed some fearmongering, we've addressed some
myths, we've addressed bloodsugar management.
Speaking of blood sugar, Iguess you and I talked before we
recorded about some of the hot,spicy topics.
I guess what would be somethingthat's, I guess, on the

(40:14):
dangerous side that is beingpromoted by the gurus and the
fitfluencers related to bloodsugar, that they just totally
get it wrong and it couldactually hurt people maybe.

Ben Tzeel (40:23):
Man, that is a good one, because I feel like a lot
of them everybody still talksabout you know, oh, when you're
done working out, you betterhave this massive insulin spike.
So you better spike your bloodsugar with all these carbs and,
like I wouldn't even say it'snecessarily dangerous, it's been
around since I started liftingno-transcript.

(40:50):
Probably not going to work forme.
You don't need to actually dothat.
From what I've seen in theresearch has shown you don't
really have to do that either,but I haven't seen tons of
craziness.
I'm sure there is.
I also don't always go lookingfor it, which is probably for my
own sanity's sake, because Isee enough stuff about nasty
blood sugars and how to cureyour diabetes and getting told

(41:13):
that you can eat random things.
So I see enough of that and I'mlike I don't want to fill my
brain with more trash.

All right, I get that man.
Yeah, I wish I could just likeget rid of social media
altogether and just delete itall and there's days I'm like
could I live off the grid, wouldit be fun?

Ben Tzeel (41:28):
And then I'm like, no , I'm like two days, I want to
see what people are doing.

Exactly All right.
So then let's go more moderateapproach.
I alluded to fiber once, Ithink, talking about carnivore.
What role does it play in bloodsugar control?
Is it necessary Because somepeople say, well, it's not
essential, just like carbsaren't essential?
What are your thoughts on fiber?

Ben Tzeel (41:44):
I don't know if I'd go so far to say necessary, but
I would say doing two things.
One would be slowing down thepotential blood sugar spike.
So you eat a meal and if yourblood sugar would have gone I'm
just going to throw outarbitrary numbers If it would
have gone to 180, if you've gota good amount of fiber, maybe
you're only going to 140 justbecause it slows digestion so
much.
I think and I don't have all ofthe fun super in-depth data on

(42:06):
this, but I do know from a guthealth perspective there's a lot
of links with gut health andblood sugars and the microbiome
and the different possibilitiesof if your microbiome's off,
your blood sugar control couldget worse.
That's, I think, the biggerthing with fiber is.
I think there's a lot of impacton the gut that people don't
pay attention to.

Yeah, I agree, and it's.
I don't think there are anyvery many people who are
educated enough or expert enoughto convey the full answer, but,
um, there is someone.
Oh man, what's his name?
Justin Cottle.
Do you know Justin Cottle?
He's, he's a.
He is an anatomy researcher.
Uh, he worked at the anatomylab.
It's the big one.
I forget the name he's.

(42:45):
He's also a YouTuber now.
Really nice guy, actually remindme a lot of him Cause he's.
He's very nuanced.
You know, positive guy, doesn'twant to like fear monger, any
of this stuff and he'll give youa really good explanation of
the whole, uh, digestive tractand like how fiber affects the
microbiota and how diversesources of fiber and different
even eating different apples ondifferent days, you know the

(43:05):
different pectins from thedifferent skins will feed that
bacteria and we just don't know.
So I worry that someone eatingcarnivore 20 years from now will
they have some effect that wehaven't been able to study yet
because of the length.
But you know, we know havingfiber has positive outcomes.
So I don't know what having nofiber, what the outcome is going
to be, is the question.

Ben Tzeel (43:24):
Yeah, I don't know if I want to know, honestly,
because even in, like the ketopeople, at least they're getting
fiber.
It may be crazy amounts thatmight be manufactured, but it's
something.

For sure, for sure, all right, man.
Well, with all of this stuff,is there anything that we didn't
cover?
Anything you wished I wouldhave asked, and then what would
your answer be?

Ben Tzeel (43:42):
Man, honestly it's one of the most fun in-depth
ones I've gotten to do in a longtime, so I'm feeling like we
covered a lot of stuff.
I don't want to overdo it, Coolman.

No, that works.
That works.
I think you covered all themain points.
Where do you want people tolook yourself up and learn more
about this?

Ben Tzeel (43:58):
I would say if people are interested, diabetes or not
, my team and I are able to workwith you, know people from all
walks of life who want thatnutritional insight, especially
in relation to blood sugars, butat man of zeal on Instagram and
Tik TOK.
So M a N O F T Z E E L.
And then your diabetesinsidercom is the place for you
know what our team does.
We've got free stuff on there.

(44:18):
We've got tons of differentfreebies, opt-ins and knowledge
for you to be able to learn moreabout diabetes and make your
life better.

And there's a podcast too, right.

Ben Tzeel (44:27):
There is a podcast, the your Diabetes Insider
podcast, very cleverly named sothat one's a lot of fun if you
want to hear some more real, rawrants and fun nuanced diabetes
knowledge.

For sure, yeah, so we'll throw those in the show
notes.
Manofzeal at IG.
That's with the silent T inthere Yourdiabetesinsidercom and
yourdiabetesinsiderdiabetes.
I'm sorry, I flipped them.
Which is the domain?
The domain is.

Ben Tzeel (44:50):
Oh, yourdiabetesinsidercom and then
yourdiabetesinsiderpodcast.
Okay, okay, so super originalon the podcast no no no, that's
good.

I switched the podcast name, All right, man.
Well, yeah, no, it's been a lotof fun.
Ben, I appreciate your approachto all of this and I like that
people have, you know, theflexibility no matter whether
they're on the diabetes or notto really kind of eat and train
in a lot of different ways, aslong as they're doing it and
living an active lifestyle right.
Just not for blood sugar alone,but just just to thrive.
So thank you so much forsharing that message.

Ben Tzeel (45:19):
I'm just grateful that I got to chat with you and
hopefully educate some people,diabetes or not, that you know
it doesn't have to restrict yourlife.

Awesome.
So great for having you on.
Thanks for coming on.

Ben Tzeel (45:29):
Thank you.

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Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) | Ep 343

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) | Ep 343