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 reduce 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.

This week we talk about the year, the new year, my top goal and more!

Volume 2 Number 1

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.

Well I rounded the year out about 82 pounds down from May until the end of December. Did I want more? Absolutely! But, with that said, it is very important for us to take a minute and celebrate our successes. Actually, this is a must!

Not only did I lose all that weight, I also have almost beaten diabetes. So very close. More on that later but this was also huge for me.

And how have the holidays been? Well I worked through most of them and have been extremely busy. If anything, I stayed on course with the diet but did miss some workouts in between where I have just been too exhausted.

During this time I have also focused on trying to sleep better. I am not a morning person but my career forces me to be one. I sleep in every Sunday til 9 a.m. and that feels golden. Otherwise I am up between 5-6 a.m. It takes a little longer to get ready in the morning because of my diabetes. Often I have to check glucose and make meal decisions for the day.

Currently I have stayed with the bone-broth fasts a couple of times a week. I basically do them for 36-40 hours. They aren’t difficult to do and I feel great by the second day. I feel light, very alert and have a lot of clarity. I really look forward to doing it.

Hopefully you have set your goals up for the coming year. I am hoping that you wrote them down. The key is to write down a number of them and then select the top three to five. Take the rest and throw them away and don’t think of them again. They aren’t as important as they didn’t make the top of the chart so why waste time on them? Focus on the most important ones.

For me, the top two are to carry on my weight loss. I will celebrate when I hit the 100-pound mark on the weight loss. The other huge one will be to once and for all, beat diabetes. And I want to do all of this during the pandemic. I want to kick the pandemic in the teeth. And, quite frankly, I am going to.

Jump in and join me!

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.

Ok, so Pete is finally able to get up and hobble around a little bit on his sore knee. To recap, he slipped getting up off a couch and landed on his knee. Sounds like he bruised it because the X-rays came back negative. Still, it is really sore.

I finally got him icing it. With that he is able to get around 2,000 steps in on a good day. He tells me he is still hobbling but at least moving.

The great news is that he is being really strict on his diet. I have Pete doing keto. He fell off a bit but got back on in a strict way. Because he is in an assistance-living place he can’t control the kitchen but just tries to turn his meals keto. And he is doing a great job.

I have also got him fasting a little with bone broth. He loves it but often falls back on just adding bone broth as a compliment to his meal which I am trying to break him off of this.

He did get some some days in on fasting however and I think it really jump started his quest. And, he feels great when he does it.

So this week Pete was actually able to get on a scale. Over the holidays he had gained back five pounds from all his losses. He was happy to report that he had lost three pounds of the five. This is great considering he is basically immobile.

Heading into January, we will be looking to keep Pete on track. His goal is to lose 100 pounds and he is about half way there. He loves how he feels and will have no shortage of desire to keep this going.

In more news, I have also started to help another former fighter. He had a hip replacement and gained some pounds. He had been diagnosed as pre-diabetic. Isn’t that like being a little pregnant?

We just went through the early stages of cleaning out his cupboard and explaining my program. I will circle back this week with him. 

Yes, I will keep you posted.


It is starting to get exciting folks. With my bone-broth fasts, I am finding that I am needing less insulin. As a matter of fact there were two times this week when I went 24-48 hours without a shot and had great glucose levels.

What I have been doing is measuring four or five times a day when fasting so that I can stay on top of my health. I want to make sure that everything is in line and so far it is. As a matter of fact it is even better than great.

My goal is to be off of insulin as soon as I safely can. And, yes, the key is safely. It doesn’t matter how bad I want to be done with diabetes, my desire has to be accompanied by measurable results. So let’s measure and make sure we are very accurate with what we are doing.

It has been proven over time that it is insulin that drives up weight gain. I had said that from the beginning when I first started taking it. I put on 100 pounds overnight with it. 

Funny, because I started thinking back to when I was young in the iron gyms and all the big guys talked about taking insulin for gains. I never connected that until I finally came down with diabetes.

Now with Instagram you can see some of the top bodybuilders openly talk about taking insulin as they continue to grow.

Although my body needed insulin for the last number of years, my quest now is to get off of it. And the more I decrease it, the more weight I am losing. The more weight I am losing the more control I have over my diabetes.

Type 2 diabetes is absolutely beatable. I am proving this just like many others have. However, you have to be focused and very proactive with it. 

You can write this down. I will beat diabetes this year. I am hoping you come along with me.


So the intermittent fasting has worked wonders for me. For starters, I find that if I have stalled it will kickstart me. I love this.

As well, by the second day, I have amazing clarity and feel fantastic. I actually think I could go a little longer but haven’t done so yet. Things are going well so why rock the boat?

The only danger I am finding with the fasting is gorging when I am done. Mentally I know that I can go above my 20 net carbs because I will be fasting again in a day or so. I had to pull back from that thinking. I certainly don’t want to give up any of the gains I have made.

The other thing that is so important is to make sure that you track everything. The only way to make adjustments is to see what you have been doing. You can’t turn dials and levers without know what to turn.

I personally track all my stuff in Carb Master. It is an app and I actually pay for the annual subscription as it will keep an ongoing record of my tracking for me.

Another question I have been asked is what happens when you go off keto? Well I have a friend who was also a wrestler who lost 130 pounds on it over a year. He went off and stopped eating keto and gained back 70 pounds that year. Needless to say he is headed back onto it.

Personally I don’t have an issue eating this style. I assume because of my body and biology that I will have to eat some sort of a low-carb way for the rest of my life. However, I know that this life will take me many years longer with what I am doing and I am good with that.

Three Keto Meal Hacks

This week we are going to look at asparagus. I mean who doesn’t love this?

So let’s start with a super simple way of just cooking it in a pan with some butter, salt and pepper. Of course trim the ends. This goes for any of the three ways.

Secondly let’s do the same thing. Except this time we are going to add cheese to the top of it and stick it under the broiler for a couple of minutes. Great way to get some fats in as well.

Lastly you can cut it up and add it to a stir fry. It really does make a great compliment.

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.