Welcome to the Diabetes Army Wellness Newsletter. The real deal from a former pro wrestler who lives with type 2 diabetes. In an effort to reverse my diabetes I am using exercise, intermittent fasting and a keto diet. These are my adventures.
Please remember, I am not a doctor so please check with your doctor before doing anything related to diabetes. This is what works for me.
We are changing up more as we continue to evolve and I want to bring you maximum value. I am now adding in the results from my Dia Hacking myself. I am trying to see which foods have the smallest effect on insulin. The lower the better.
On another note, I have not done the podcast in the past couple of weeks because of work but will be back at it this week. They are always under 10 minutes so perfect for the shower or while you are brushing your teeth! Diabetes Army Rebuild on all your favorite channels.
Finally, I pack a lot of info into this every week. Lot to read. I suggest you print it and enjoy it over a coffee or tea.
This week we talk about Dia Hacking, my actual results, the team, recipes and more!
Volume 2 Number 13
I am coming up on two weeks since I got my first Covid shot. I go April 6th to get the next one and I feel great if that helps you at all.
Ok, let’s get into some Dia Hacking here. Will get into intermittent fasting more as far as protocol goes in the keto section but I can tell you this about my glucose readings. . .they are amazing while I fast.
I went to bed with a reading of 110 one night in the middle of a 40-hour fast. I woke up the next morning at 119. That is absolutely unheard of for me. Just to compare, if I don’t take insulin at night then I am usually at 165-170 in the morning. This is wild how the fasting is working.
And let’s take that one step further. When I went to end the fast at lunch my reading was a 78! These results are just amazing to me.
The next day I started at 112 and took no insulin and before I went to bed I clocked in at 129. I will absolutely take that.
It isn’t always like that however. Some mornings I am still at 170 as I am weaning off diabetes so will still take small amounts of insulin here and there.
Had a really interesting one on Friday night. I had a cheeseburger without a bun. I had a reading of 159. When I tested in the morning it was 155. Now normally it is a lot higher. To me this is yet another sign of stabilization.
Last week I made a baked taco. I used a Cut Da Carb flatbread (half with 4.5 carbs). The recipe was in last week’s newsletter. I took my readings before bed at 155. I also had some low-carb Enlightened Ice Cream with it.
Tonight I am going to try the same dish without the flatbread. Guess we will see the results next week.
So the results of that experiment was that without the Cut Da Carb, just putting the dish right on a place, my reading was 131. So about 25 points lower.
I will run this experiment again to see if the results are consistent and let you know then too. Try this on you. Learn about your body.
Intermittent fasting questions are filling my DM box on Instagram and Facebook. I combine this with keto so let’s dig into what I do.
I started out slowly doing 12 and 16-hour fasts. Those are easy as all you do is skip breakfast. I have since raised my game.
I now do two 40-hour fasts a week and one 18-hour fast. These are easier than it seems.
I eat brunch and dinner on Sunday. After dinner I stop eating and just have bone broth on Monday for lunch and dinner. I skip breakfast on Monday and Tuesday. Then I have lunch on Tuesday and that is it.
Repeat this same thing after dinner on Wednesday and skip eating on Thursday and jump back into lunch on Friday.
Friday I have lunch and dinner and then skip breakfast on Saturday and have bone broth for lunch.
And yes, it is that simple. I combine this with dirty keto and I am done for the week.
Hopefully you are taking my adventures and using them for your journey as well. My whole point of doing this was to present what I am doing and hopefully others will be able to take from that. I am not a doctor and I advise you check with your doc. I am just saying what works for me.
ALWAYS CONSULT WITH YOUR DOCTOR FIRST!
I am holding steady on my weight and actually seeing it starting to swing down. I drop for a bit and then steady out. Then I will start dropping again and I can see I am heading into that mode again. So this will be an interesting week coming up.
Remember I am doing all of this with a very stressful job as a business professional. So this can be done I believe with no matter what sort of work you do.
For those of you who don’t know, I wanted to prove this wasn’t a fluke so I started helping another ex pro wrestler with his journey. His name is Pete and he is located in Indiana. He lives in an assistance-living facility so it isn’t easy for him. Since then, a couple of other wrestlers and fighters have joined in. As always, consult with a doctor before doing any sort of health journey.
Besides Pete, I am also getting another former pro wrestler get going, his name is Joe and a former fighter, Bryen, as he recovers from hip replacement and works on getting back in shape. Recently I have jumped in with a successful real estate person who is on her own quest to get healthy.
I know I said I was going to cap it there, but I took on one more person. His name is Sean and he has a music company. I really want to prove that this can work for anyone.
Pete screwed up our fasting schedule last week and only did one longer fast. However, the good news is that he did it at the end of his week so it still worked out great. He lost more weight and is now down 87 pounds. He is rounding the corner to 100.
The other big focus of Pete lately is getting more steps in. He has pushed his goal from 3,000 to 4,000. He is getting there on a consistent basis. I told him today to get his walking in early when he has more energy.
It is interesting as Pete wants to fast more. I am slowing him down as I remind him we want to keep our bodies guessing as to what we are going to do. The goal isn’t to get into a set routine of food or calories so that our bodies can adjust to it. I want the body guessing at all times so that our metabolism doesn’t slow down.
Yup, this works.
Joe is another former pro wrestler whom I met out on tour. He is from the deep south so he comes with that southern mindset and had to retrain himself on eating.
The man had one of those weeks that we all have. He gained four pounds. This happens and is normal. Things creep into our lives.
I will see what Joe’s weight is at the start of the week and if it is stagnant I have a couple of good ideas to get him unstuck. Going to be an interesting week.
Bryen and Sean have come to the end with my weekly help didn’t check in this week. They are both extremely busy with their lives. I have given them the basics of what has to be done and now it will be up to them to carry on what they have learned. I am sure both are going to have a great run.
Ms Real Estate’s success just continues to roll along. She is now down 17 pounds and having fun with figuring out how to budget her carbs.
She has gone to pushing her lunch back to mid afternoon and almost treating dinner like the time to enjoy some snack. This is working well for her as her journey is really taking off and I am very proud of her.
I am looking for the next person who needs some help. If this might be you then feel free to DM my on either Instagram or Facebook.
All I ask is that you are seriously ready to make some changes and stick to the program. This is designed to get you started and we can stick with it for a few weeks until I know you are on the road.
If you are looking to manage your type 2 diabetes, pre diabetes or just want to get healthy and drop some pounds let me know. You will check in weekly and we will monitor you.
This works and can’t wait for the next success story.
We will continue to track and I will bring you all the progress. If you have any questions please dm me on my IG or Facebook page.
Keto Meal Hacks
Okay super simple one this week. It comes from Subway. I get the steak and eggs flatbread for breakfast. Simple play here as I throw the bread away. I get them to put spinach on it with extra cheese, green pepper and jalapeños.
This is a low-carb dish that won’t spike your glucose and it will keep you full. I actually bring mine home and add bacon, sour cream and guacamole. So whatever works!
Try it and enjoy!
If you know somebody who can benefit from this please share it. Have them DM my on Facebook or Instagram and I will be happy to add them. You rock!
You can follow along with my wellness program on my podcast which is called Diabetes Army Rebuild. It is on all of your favorite players. And they are less than 10 minutes in length so I won’t tie up your whole day. Check it out!
We are going to have some real talk here. I am going to share the things I am doing. I am not a doctor and I always encourage you to see your doctor, but this is what works for me.