Diabetes Army Wellness Newsletter

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.

The Diabetes Army Rebuild podcast is back. 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, intermittent fasting, results, recipes and more!

Volume 2 Number 14


I get my second Covid shot this week. And it has been a great week for my diabetes and I can attribute that to intermittent fasting. So let’s get into it.

At times this week, I went three days without insulin. That is just an amazing achievement for me and I feel that if I can do, so can you.

So what happens with the fasting is that I am only using bone broth and bulletproof coffee. That combo doesn’t spike insulin in my body. And the fact that it doesn’t stops me from both gaining weight and driving my glucose up.

With my glucose maintaining there is less need for insulin injections on my part. This was another reason for all my weight gain. And for driving my glucose numbers north.

This journey is two fold. The first is for me to drop weight. This, in turn, will lead to my reversing diabetes.

When it comes to fasting, by noon on the second day my readings are totally in line and they just run right through until the end of the fast.

I have been doing two 40-hour fasts a week. Then I do a 16 hour and 18 hour later in the week.

40 hours sounds like a long time but it is easy. I start after dinner Sunday then go the next day and finally eat lunch the following day. There is really nothing to it.

Besides the lack of insulin production from my body, let’s also remember that broken cells are being regenerated and grown as well. Toxins are also exiting my body. So many things happen when we fast.


Intermittent fasting starts with a bulletproof coffee. I put MCT oil in the coffee and then add a tablespoon of butter. I also add some prebiotics to mine to help with the gut bacteria and won’t touch insulin either.

At lunch I have chicken bone broth. I put a variety of spices in it. This includes garlic, steak spice, pepper and cayenne pepper. To me, this is just like eating soup base with nothing in it. I love soup so this makes it easy.

For dinner, I add the same concoction to beef bone broth. But at dinner I add a tablespoon of butter as well to make it creamy. It is delicious as well.

Coming off the fast I usually have a salad or a keto sandwich in a bowl. I keep it simple.

My Wellness?

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.


A lot of times when people lose weight, they start gaining some of it back. That is not the case. I have held steady at 100 pounds down. I have stagnated but the great news is that I am not gaining any back.

This is a great point to be sitting at as we head into summer. I can’t wait until I start seeing the scale start moving again but it is always a process with me. I love it!

Your Wellness?

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 successful real estate person who is on her own quest to get healthy.

Pete was happy to report another five pounds down. He is now at a total of 95 pounds lost. Pete is a hair away from 100 and couldn’t be healthier.

Pete is doing the exact same fasts as I am but he will eat different meals as he is served whatever his facility serves up and turns it keto. Great work on his behalf. Pete is working with limited resources and absolutely making the best of it. He is really proving that with focus, you just make the most out of your situation.

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.

Now Joe has been bouncing between 193 and 197. He had hit 195 and this was a huge celebration for him at one point. Now he is going up and down.
Part of what is happening to Joe right now is losing focus according to him. He told me that he just needs to be stricter on his plan.

The good news for Joe is that he went out and bought a pair of blue-jean shorts. He said this is the first time in his life he has done this so that is a huge step for him.

Ms Real Estate’s success is still strong. She stayed at her 17 pounds but she was disappointed that she stalled for a week.

This is interesting as we are going to make a couple of easy tweaks. She was having breakfast then extending out to a late lunch and having a late snack.

Now we are going to do a couple of 16-hour fasts, an earlier lunch and an earlier snack so that there is more time between the last time she ate and when she goes to bed. We will give that a few days and see how it is working before adjusting anything else.

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 I 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

You probably see the sandwich I get coming off my fast. I hacked it down to six net carbs at Firehouse Subs. I get a beef brisket and corned beef with cheddar and provolone in a bowl. Then I heat that up in the microwave then add some mustard to it, lettuce, light tomato, hot peppers, olives, pickles oil and vinegar for my lunch.

Try it and enjoy!

Please Share

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.