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 more about eliminating some insulin, bone broth, fasting and more!
Volume 1 Number 27
When my train leaves the station, it leaves the station. What a week!
To recap on something, when I was down 50 pounds I put a pic on LinkedIn and it went viral. It got over 50,000 likes and 2 million views. This along with about 5,000 comments. It was a lot to keep up with to say the least.
Now I have posted a pic of being down 75 pounds. I did a before with me and Chuck Liddell from the UFC. We were at a LA Kings game and I posted a pic of myself recently saying this is what 75 pounds down looks like.
This post has taken off as well.
It is one thing to go viral and it is another to use the publicity to create some good out of it. My goal is to create as much awareness for wellness as I possibly can.
I feel great. I have had some soreness in my hip so I am taking it easy on yoga for a few days as it comes around. But besides that I have a lot of energy and have to literally calm myself down so I can sleep at night.
This was a big week for me on a number of levels. First off I reduced my insulin even more and will talk about that in the diabetes section. Secondly I started dropping more weight again thanks to the keto diet I am following.
With the weight loss comes other things. I have to buy some new clothes and especially new belts. I am walking around the grocery store holding up my pants. It is getting crazy.
I am big on tracking everything and what has jumpstarted my latest drop in pounds has been my further reduction of carbs.
The other thing I have been doing is trying to get in more steps on a daily basis. I think at this point for me, it is about making small tweaks when I slow down. It is okay to be stagnant every now and again as long as you don’t stay on the shelf too long.
If your weight hasn’t been moving, ask yourself what you need to do to get it going again? What are you tracking? Carbs, calories or something else? Are you getting enough sleep? Exercise?
When you start biohacking yourself, you can have the fun of turning levers and dials. But the key is to make sure you have been tracking. If you don’t have things written down to look at, it will be almost impossible to get anything productive going.
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 assistant living facility so it isn’t easy for him.
Great news for Pete again. Now that his facility has opened up some, he has started walking again. I have seen his steps come back up. Not quite to where they were but a big improvement from sitting in his room.
Pete is continuing to drop weight. He wants to knock off over 100 pounds and is working hard to do it.
We have made some adjustments with Pete over the past week. I have introduced him to bone broth and he loves it.
Although Pete loves the new discovering, now it is a matter of getting him to properly fast. Although he is eating keto, he will have the bone broth and a meal vs just the broth for the meal. But it is the baby steps, right?
When Pete does fast he does it right though. He will have breakfast and then bone broth for lunch and dinner. I like to do it the other way but he really seems to like breakfast so there it is.
Whichever way it goes, he continues to drop weight in a very difficult environment. This is so important because I really wanted to prove that if Pete and I could do it, anyone could.
Even bigger wins on the diabetes front this week. I have now dropped my insulin from 300 units down to 30. Yup, just 30!
That 10 units I was taking in the morning? Gone! That is what I said, gone!
If my morning readings are between 100 and 120 I skip the shots and check again at noon. So far they have been absolutely perfect.
To do this I changed my diet slightly at night. Keep the carbs low and eat sensible. I don’t go crazy on stuff. I cut out diet soda and have been pounding water. All this together works.
I have also started fasting every second day for breakfast and lunch. It is easy and just go with it. Start with a cup of bone broth as that won’t break the fast. I spice up the bone broth and it tastes great.
Type 2 diabetes can be beaten and I am living proof of it!
So huge news again this week and great numbers as a result of it. Everything ties back into the diet. Bodybuilders will tell you that abs are built in the kitchen and it is so.
This week I went full bore with the breakfast and lunch fasting every second day. I had a cup of bone broth for lunch and it worked. Boy, did it work.
I dropped even more weight this week and I also gave up my morning insulin shots. The results are simply stunning.
I take the bone broth and I put some spices in it and have it only for lunch and on the opposing days I have a salad for lunch. Dinner is always around 10-13 net carbs. Actually sometimes dinner is actually 10-13 total carbs. It is crazy.
And it isn’t like I am skimping on anything. I hit the burger place for a keto burger. I get take-out Pho and customize it. The local Mexican place for a naked burrito. I mean I am eating.
The science behind this is really amazing. I constantly have to fight with myself to lower my protein and get more fat in. But imagine that is your worst worry?
I track everything through the Carb Master app. This way I can constantly compare weeks when it comes to macros and make whatever adjustments I have to.
At the end of the day though, when I stall, I always look at my diet first for things to adjust. Even before I go to exercise. And so far this is really working.
If you have stalled on your journey I would say to first make sure you are tracking everything. Then do a comparison of macros and see where the adjustments need to be made.
All of this sounds complicated but it really isn’t that hard. Just pure science. If you have any questions just hit me up. DM me on either Facebook or Instagram and I will be happy to give you my opinion.
Three Keto Meal Hacks
This week we are looking at bone broth. This is my hot topic right now so this will be easy.
First up we want to check and make sure it was made with real ingredients. Don’t get the one that is just water with powders added to it. Look at the ingredients and make sure it is real.
Okay so let’s start with what I have for my lunch. This is just a cup of it. I add some Lawry’s spice, cayenne (cause I am crazy like that) and pepper. It is delicious. Make sure it is hot.
Next you can take it and put some meatballs in it and make a nice soup. You could also add chicken here too.
Don’t like meatball soup? Okay, so sauté some veggies and throw them in. Perfect.
On a final note here you can throw some shirataki noodles into any of these and get an instant noodle soup too. So much variety. You are only held back by your imagination.
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.