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 fasting, weight loss, nachos and more!
Volume 1 Number 28
This journey continues. Huge news about huge weight loss. This week I finally registered in at 80 pounds down. How did I go from the 75 to the 80?
I have been fasting from dinner until lunch for the past couple of months. I wanted to try it out and it really worked for me. So with that said, I wanted to up my game a couple of times a week and do a longer fast. I figured I would try out 36 hours and see how that would go.
Well that plan sounded great on paper but when I went to execute it, I actually did 48. I wasn’t planning on 48, it just sort of happened.
How? Well I blew through the 36 with no problem and thought that it wouldn’t be too hard to go from lunch to dinner and so that is what I did.
The weight loss was huge. I also kept a close eye on my sugar levels during it. I reduced my insulin greatly but took a lot more readings just to be sure.
As far as clarity goes, I was fine in that department too. I am a business executive so it is really important that I am on my game but I had no problem here.
With the week upon us I am going to do another 36 hour fast on Monday. I would like to do another 48 hour on Wednesday but Christmas will play into that so it may be postponed for a week. But the spirit is definitely there.
I had also taken some time off of working out. My hip was really sore so I let it heal. That is one thing I have learned, that you really have listen to your body. So I did.
With the holidays upon us, the key this week is not to get crazy with the food temptations. I am planning a turkey breast, mashed cauliflower and green beans.
I am really planning to keep this one simple. Let’s all celebrate the new year with health.
By the way, because I am going this far with the fasting, doesn’t mean you should be. Remember, I am telling you what I have been doing all along to lead up to this. I didn’t start out like this so I recommend doing what is best for you.
And always include your doctor in any project you take on. Please include him or her.
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.
So if you are having any doubts about how important the diet aspect of this wellness journey is, let’s look at Pete’s week.
First the good news, he is bringing his steps back up again. He is just shy of 3,000. Not a lot but considered he has been locked down, I will take it.
But the plan sort of goes off the rails when it comes to diet. He called me one night and told me that he had just eaten some jello. I told him it was loaded with sugar. Oh, sorry.
The next day was followed up with an egg roll at dinner and a chicken cutlet at lunch. He told me the cutlet was breaded and I explained that both of those things are full of carbs.
I told him he could skin the egg roll. Reminded him about the egg roll dish I make with no shell, just the inner workings of it.
Then I told him to scrape the breading off the cutlet and eat it like that.
The result of Pete going off plan this week? A five-pound gain.
This is a great reminder of just how unforgiving this journey can be.
So we took some preventive measures. I have him documenting all his food intake again in his journal. I bought him another book on weight loss and kept and have him thinking about what he is doing.
To put it in perspective he has lost about 45 pounds in approximately four months. So there is still a huge victory. But, we both know that he can do more.
This was a week of closely watching sugar levels. With the fasting going on I even let them come up a little bit to sacrifice the insulin. I want to get away from my morning shots permanently. I have already done that with my shots at dinner.
My goal with this is to be done with diabetes in 2021. I really feel I am almost there.
With that said I did some research on see if the disease is decreasing here in America. The latest info I can find was from 2019. According to this, cases are starting to decrease which means that awareness is absolutely working.
The info come from the Center for Disease Control (CDC) which is the same one that has been in the news with all of the Covid info.
You can read the release here
This was my first major venture into fasting for any length of time. This greatly restricted my carb intake but I wasn’t really happy about a couple of things.
First of all, I got it into my head after not eating for a number of hours I could just pack on 20 net carbs into one meal. And I did which turned into a fail.
This week I am planning a couple of fasts and the difference will be to allocated my carbs differently on the nights I have dinner or the days I have lunch and dinner.
At 80 pounds down I am having great results with keto and exercise. Now I have to remember to keep it smart while I take this to the next level.
We all know the virtues to weight loss with doing keto. But there is a lot more to this than that. I found an article online that talks about the effect on heart disease as well. And last I checked, we all want to live longer.
You can see that article here
Three Keto Meal Hacks
This week we are going to look at some game-day favorites. . .nachos!
So first thing we can do it take flavored pork rinds, add cheddar and bake them.
Second we can go with Cut Da Carb flatbread and cut them in triangles and then bake them. Then load those with cheddar and broil.
Lastly we can do the Quest chips which are only four carbs a bag and load them with cheddar and broil as well.
I would add guacamole, sour cream and jalapeños to any of these but that is just me.
Yes we can eat great on keto in case you were wondering. . .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.