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.

Here you will see the results from my Dia Hacking myself. I am trying to see which foods have the smallest effect on insulin. The lower the better. Also keto and intermittent fasting.

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 another fast, keto adjustments, pizza and more!

Volume 2 Number 17


More work on my diabetes this week. I went back to the longer fast to start it off. Since I had such great success last week that I thought I would go back to two long fasts this week.

So I kicked the week off with another 64-hour fast. The first day went fine but I have to admit that the second day was tougher. Also I liked my glucose numbers, my ketones never really got above .7 which was strange.

I kicked the fast off with a .7 ketones and 100 glucose reading. The next morning I woke up to a 154 glucose reading without any insulin. That is really good for me because I am often at 165 during that time.

I ended the day at .4 and 120 which is really good. My glucose was doing great. I figured my ketones were down from working out and the fact I had a Bang energy drink before.

The morning saw me at .7 and 152. Not bad for my morning considering no insulin for a couple of days. Strangely at lunch it was .4 and 132. Bedtime was 159 for glucose. Next morning was .7 and 132.

To end the fast I came in just before lunch at .7 and 137. No insulin for three days.

Instead of doing another long fast I mixed it up doing various lengths. One day I did 24 hours, another 16.

Both nights I had higher readings at night so took a small amount of insulin. My morning numbers were 112 and 117. Both great numbers for me.

Finally I finished my 16-hour fast at .6 and 124.

I should note that I had an extremely stressful week at work. A project I had been working on came in for a vote after 19 months. I was successful, however my sleep suffered all week.
What did we learn?

The intermittent fasting seems to work extremely well for my diabetes. I had to adjust my medications and even eliminate insulin for a number of days. I hope to be off of that soon.


One thing about intermittent fasting is that it is easy to continue with keto with it. I like to switch up my meal times to keep my body guessing.

I tried the Kboosh keto pizza crusts. They are something like one net carb for a crust. I went for the zucchini flavor and it was good.

Earlier in the week I made a pan pizza with no crust and I got chicken wings from my friend’s bar to go with it. That is super simple to do and will put it in the recipes.

One adjustment I have made is staying away from the keto treats. I love ice cream and bought some Rebel brand but have barely had any of it as I am trying to move past some of the treats at night. Want to see the effects on my readings.

The other thing I have done is eliminate sweeteners in my coffee. I usually have one or two cups in the morning and then tea the rest of the day. Since I make Bulletproof that was easy to do.

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.


One thing you forget about during weight loss is buying clothes. So I headed out to buy some new clothes for the first time in a year.

Glad I went into the store and didn’t just order online. My guess as to where I was at was way off.

I bought pants that were 16 sizes smaller than last year. My jaw doesn’t drop often but this time it did. 16 sizes!!!

If you follow the process and understand this isn’t done in a day, you can win. Just push through day after day. Even on a bad day, you are winning.

More to come on that front. . .

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 dropped another pound this week. He is marching his way towards 100 and is only four pounds away.

I will take the one pound as a huge victory though. Pete matched me on the first fast but then didn’t stop. He figured if the short fasts are working, a marathon will be great. I had to stop him and explain the science of what we are doing.

This week I will keep him on the program and he may just bust through the magical 100 pounds.

Joe is another former pro wrestler whom I met out on tour. Joe is from the deep south so he comes with that southern mindset and had to retrain himself on eating.

This week Joe got back to his 194. That is great because that was his original goal. Joe is happy and asking me questions about fasting so he could be next on that.

Ms Real Estate’s numbers bounced back this week. After falling off for a minute over the weekend she bounced back and lost another pound. That is great because she had stalled at one point.

So now she is down 21.5 pounds and feeling great about it. Let’s see how she does this week. She is back to both fasting and keto

I have had another person jump in with us. She was having some issues getting her glucose numbers down. They seemed to land between 2-300 fairly consistently.

With our first call I ran through a lot of things with her. She is just getting going so we will have more news next week.

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

Let’s talk something really simple. A pan pizza.

Simply put the mozzarella directly in a non-stick frying pan. Add your toppings and let it cook until the cheese starts bubbling and melting.

When the cheese melts down, let it cool a few minutes and slide it on to a plate. Take a couple of tablespoons of your favorite marinara sauce, farm and peppers and you are done!

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.