Diabetes Army Wellness

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 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 the format a little this week. We will now jump right into diabetes and keto and leave the journey further down.

This week we talk about insulin, getting back into ketosis and more!

Volume 2 Number 4


I have been talking a lot about my journey to reverse my Type 2 Diabetes. But if you are new to diabetes I think it is important to take a look at the early stages of the disease and some things you can do at the early onset of it.

I am getting close to reversing mine. So this week I have been thinking back to my beginnings with it. And I wish I would have had access to knowledge I now have. If I did, I would have a more proactive approach to it.

At the start, for me, the solution was only pills and then on to insulin. I gained weight and the doctors were basically shrugging their shoulders as my A1C was in a good area and that is what they were concerned about.

We now know that this isn’t necessary. That treats your glucose levels but doesn’t attack diabetes.

I have said through my entire journey that my problem was the insulin. The more I took to get my numbers in line, the more weight I gained. I was told over and over again that insulin has nothing to do with it.

Well, I am here to tell you that it has everything to do with it. The more you take, the harder it is to drop the weight. And I am living proof.

We will get more into this in coming issues but let’s focus what you can do in the early stages.

I would say first and foremost change both your diet and your exercise routine immediately. Go right at this. If you can knock it back right off the bat you will be in much better shape moving forward.

Take a look at your carbs and sugars. It is really that simple. Cut back on both and this is a great first step.

After you do that, up your exercise game. This might include something as simple as getting more steps in. Just get up and do it.

Those two simple things are really the secret sauce to this. The key is attacking them early before they start working on your organs.

Buckle up because you can reverse your Type 2 and you are going to do it!


One of the questions I get asked a lot is how long it takes me to get back in ketosis. Crazy, but I get asked that a lot.

At this point, it is pretty rare for me to come out of ketosis. However, if I do I am back in within a day.

For me, Keto isn’t like being on a diet. I looked at it like I had to change my entire eating habits. So for me it isn’t about eating a cheat meal. I haven’t done that since I started in May. I actually never think about it.

One of the great things about Keto is the creativity you can have coming up with low-carb meals. I love solving the puzzles. It really drives me.

So what happens when you go out of ketosis? I tell everyone the same thing, get back to basics. But then step it up a bit. If you are doing 20 net carbs a day, pull it back to 10 or 15 for about three days and you will settle back in very quickly.

Basics, basics, basics and did I mention basics?

The other thing you have to be aware of is finding out what set you outside of ketosis? A lot of this is learning about ourselves as we go along so it is important to know what ingredient knocks us out. What knocks me out might not knock you out and vice versa so take some time to figure it out.

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’s. I am just saying what works for me.


What a week it has been. Last week I reported I had become stagnant as far as weight loss goes. Well that is over with.

I started dropping weight again and I am tieing this in with the intermittent fasting I am doing. This is causing my carb count to come way down and I have also upped my walking game and thrown in my yoga routine. This package is really working.

My weight has gone in spurts. I will drop a few pounds then gain some back before dropping back down. This has gone on since I started and I am seeing it happening again only this time I am not heading up, just down.

My new routine is to fast for 20 hours and then have a four-hour eating window. A little extreme? Maybe but I find it easy and I need extreme. I am saving my own life here.

Actually it is not as bad as it sounds. I only have a coffee with MCT oil in it for breakfast. I also drink an electrolyte drink on the commute to work.

For lunch I have a cup of bone broth. I use Kettle and Fire as I find it the best on the market and I want the best. I add spices to it and it is just like having soup for lunch to me.

After lunch I have a hot tea at one point. Some of my staff members got me a bad-ass tea setup for Christmas and I love it. I bought a kettle for my office that will heat the water for the type of tea I am having and away I go.

My fast ends between 4 and 5 p.m. so on my two-hour commute home I normally have a Bang drink and some pork rinds. I do yoga and then have a keto meal.

There you have it. There is my secret plan. Yup, it is really that simple and it is working.

With all that said, I will be down about nine pounds by the end of the month.

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 going, his name is Joe and a former fighter, Bryen, as he recovers from hip replacement and works on getting back in shape. Bryen was down eight pounds after his first week. He is beyond excited. Joe is down around 21 and very happy as well.

Been a great week in Pete’s world. He is still down the 58 pounds which is huge since his only access to exercise is walking. He doesn’t have a gym. Plus he had twisted or bruised his knee so he was limping through steps.

Pete’s journey is a great example of what discipline when eating can do. He does his best to crush the carbs and some days he fasts for 20 hours. And his results are showing.

Joe has not only been dropping pounds, he has now purchased a bike. He hasn’t ridden a bike since he was 13. I toured with Joe and he wasn’t one to jump up and get to the gym. So this just goes to show how the mindset works on getting healthy.

Finally Bryen is still enthusiastic about his journey. He is in the process of downloading Carb Master and has found a whole new love of cooking healthy. He threw a bunch of stuff out in his house and has been ordering keto-friendly foods to load up his shelves.

The big thing for all three of these guys is the mindset shit. They have all seen this program work and their worlds seem much brighter because of it.

My journey isn’t a fluke. Feel free to jump in.

Three Keto Meal Hacks

This week we are going to talk about Chipotle and their huge shift to healthy eating including keto! That is correct Chipotle!

This company now offers keto bowls. They do this with chicken and Cilantro-Lime cauliflower rice. This is a huge jump for any company. Health is now IN!

Besides the keto bowl, they also offer a keto salad with either steak or chicken. Plus they have Whole30 bowls, high protein bowls and vegan bowls.

Find your local Chipotle and feel free to jump in!

Enjoy and have fun!

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.