[00:00:00] You are listening to episode number 302 of Better Blood Sugars with Delaine MD. Welcome to Better Blood Sugars with Ghislaine MD, where you can learn strategies to lower your blood sugars and improve your overall health. I'm your host, Dr. Delaine Vaughn. Ladies, if you know you're capable of doing badass things at work and for your family, but you're confused and frustrated with why you can't seem to stop eating the chocolate cake, this podcast is for you. Let's talk. Hey there and welcome to the podcast.
[00:00:32] I am so glad you're here and taking some time for your health today. I feel privileged that you're spending it with me.
[00:00:38] I want to talk today about how to determine a clear plan of health for you, what you need to do to get healthy, and specifically how to plan it to be unique for you. How do you utilize that plan? How do you make adjustments to.
[00:00:57] That is what I want to talk about today. But before we get started, I want to give you a warning about medications. If you have been medicated for your type 2 diabetes and you implement dietary changes, you will need to change those meds. Those meds were started for the way that you have eaten in the past and if you change the way you eat, you will need to change those meds. And if you don't do that, you can end up quite sick. The kind of sick that looks like hospitalizations, ER visits, and possibly even death. That's not why you're making these changes. So I need you to be smart. If you have meds for your diabetes on board, I need you to call the provider that prescribed these meds to you and open a clear line of communication for you and them. Find out how they want you to share your blood sugar readings with them and then how you can expect to hear medication changes that that provider wants you to make. Get a line of communication open with these folks. If you don't, you can get real sick and you don't want to do that. So I need you to make that call to your provider before you start making dietary changes. If you are not sure what dietary changes you need to make to start seeing better blood sugars, that's okay. I have help for you. I have a 14 days to better blood Sugar guide on my website that you can go and download. You can find it at delanemd.com forward slash better. That's D E L A N E M D.com forward slash B E T T E R. This is a 14 day guide of menus breakfast, lunch and dinner for you to know clearly what to eat so that you will start seeing better blood sugars. This 14 day guide is incredibly powerful. I have heard from many, many people who've used it that they get amazing results.
[00:02:45] I want you to go and download that 14 day guide, use it and then I want you to send me a message and tell me how it went.
[00:02:53] If for some reason you are struggling to implement the 14 day guide beyond the 14 days, so applying it to the rest of your life, I want you to schedule a better blood sugars assessment call. This is a 30 to 45 minute Zoom call where you and I will meet and discuss what's worked for you, what hasn't worked for you, and then how do you make a plan going forward if you have done the 14 day guide and you haven't seen amazing results, I really want to hear from you, not only so I have an opportunity to improve that 14 day guide, but more so that I have an opportunity and you have an opportunity to figure out what will work for you, what is it that's missing for you, what do we need to do differently?
[00:03:37] So if you want to schedule that better blood sugars assessment call, you can do that by accessing my Calendar. That's at calendly.com forward/delanemd forward/call. So Calendly is C A L E n d l y.com forward/delanemd forward/c-a l l.
[00:03:59] Set up that call. Get clear on what you need to do going forward so that you can leave diabetes behind you and have a healthy life that you've always hoped you could have.
[00:04:10] So I want to talk today about one of the most, I don't know, effective, one of the main strategies that I really recommend to determining how to be healthy, what it means to you, how you can get to be healthy, how do you set that up? This is something I feel like I regularly work with my clients on.
[00:04:34] What's healthy for one is not necessarily necessarily healthy for another.
[00:04:38] Sometimes my clients are not wanting to go low carb. Maybe they're vegetarian and they can't eat red meat. Maybe they just have some restriction. And for them living in alignment with their conscience or with whatever part of their life that they're trying to align to, that that is really what it means to be healthy for them, is to align with those things that are important to them.
[00:05:05] This is the strategy you have to address in order to get to a place where you can live long term healthy. Okay, so this is the Strategy I want to teach today so that you can have a unique plan set up for you and what's important to you and what your priorities are, and learn to align with those in order for you to be healthy. I'm going to break these down into steps, straightforward steps, and we're going to work through them and I'll give some examples. And I also want to talk about pitfalls to this strategy working because I do think that that is one of the issues that I frequently see with people.
[00:05:47] So a lot of time when I start with clients working with them, they want me to tell them what to do.
[00:05:57] And there's just no way for me to tell you what you need to do. I cannot know all of the details, all of your priorities, everything that you find important in life, and then me know them and then tell you how to do it. I can't do that. I also can't know what you have actually done and what you haven't done.
[00:06:19] You're the one that knows how much quote unquote ass grabbing you've done. And if you gave yourself a grade, it would probably, you know, maybe, you know, it would be like a B minus, C plus in that low carb effort that you made. I don't know that when you tell me I've done low carbon, it didn't work.
[00:06:36] I don't know what kind of effort you put into it. You know, what kind of effort you put into it. I don't know if you believe low carb is really a healthy way of eating. Yes or no? If you don't, me trying to force you into a low carb way of life is not going to be healthy for you or helpful for you.
[00:06:54] So I always talk about with my clients, I'm like, yeah, I ran nine miles this morning, literally this Friday morning. And I did, I ran nine miles this morning before I went and did anything else. Today, I ran nine miles. There are a lot of people out there and there is literature out there in the world to support that. Nine miles is probably too much.
[00:07:13] I get it.
[00:07:16] There are people out there that it's just not going to be a healthy choice for them.
[00:07:21] Recognizing what's healthy for one human and what's healthy for another is different. And probably those, even when they're conflicting pieces of information, there's probably literature out there in, you know, journals and articles and research that supports both sides.
[00:07:42] So understanding what works for you and the reasons that that works for you and what doesn't is really important.
[00:07:51] This is why it's imperative for you to know and set out what's healthy for you, not for somebody to come in and tell you what's healthy for you. When you're fulfilling somebody else's idea of what's healthy and it's not yours, you're going to eventually rebel against that.
[00:08:06] For that reason, I recommend that you determine what is healthy for you and then find help, coaching help, diet programs, whatever it is that aligns with what you believe is healthy for you.
[00:08:20] So let's jump into the steps that I recommend for determining a healthy plan for you. Step number one is truly clearly defining what you believe is healthy, what you believe about health.
[00:08:38] I always recommend looking at four areas of health.
[00:08:42] I recommend looking at food, looking at exercise, looking at sleep patterns, and looking at stress management.
[00:08:48] These are the categories of health that I look at.
[00:08:53] Basically. I mean, for simplicity's sake and overall effectiveness. These are the four things that I choose to look at with my clients. There are many, many other measures of health, and I do not disagree with that. Just for simplicity's sake and for the most effective result.
[00:09:10] These are the things that I see. If we put our effort and our time and our energy into those things, into food, exercise, sleep, and stress management, we are going to get 85 to 90% of the results that you're looking for by focusing on those things. There are those people out there who will do everything that they believe is healthy in those four categories and still not reach their health goals. And then for those folks, they have to look beyond and just some other areas like inflammation or allergies or all sorts of things. So, but we're not talking about that right now. We're going to talk about these four aspects just for simplicity's sake in this podcast.
[00:09:51] So you're likely already taking this approach in various other areas of your life.
[00:09:58] You have basic guidelines of how you live your life and that you do it because you believe it's healthy.
[00:10:05] You wear your seatbelt because you believe it's healthy. Likely you don't drink and drive because you believe it's healthy. Maybe you don't smoke cigarettes because you've determined that cigarette smoking is not healthy. You likely have limitations on alcohol use because you believe those limitations align with what you believe is healthy.
[00:10:25] Likely you have similar limitations on drugs that you use. I mean, caffeine's a drug, but then there are of course, other drugs that we can use. And you likely have already placed some limitations on those things because you think that because of what your thoughts are about health, maybe you don't drink sodas. Maybe you don't eat fried foods. Maybe you don't go outside during lightning storms. Maybe you don't stand on a roof during a tornado watch.
[00:10:54] These are all things that you do because of what you believe is healthy. These are things you're already doing, and this list is probably actually quite long of things that you're actually already doing because you believe it's healthy.
[00:11:08] Many people brush their teeth every day, maybe floss every day, maybe they clean, they wash their vegetables or their fruits every time they go to eat them, or they avoid non organic foods, or they limit their red meat, or they don't eat raw chicken, Whatever it is. You already have beliefs about healthy behaviors and you're doing them and you do them because you believe that they protect your health, they create your health. So first step is to really determine what you believe about health. And then the second thing that I want you to do is clearly determine what these beliefs are in these four areas.
[00:11:45] Food, exercise, sleep and stress.
[00:11:49] Determine what your beliefs about health and food are.
[00:11:55] Maybe no fried foods, like we said, maybe no coffee, which I think is absolutely bizarre. But you're not wrong. There's evidence out there that says coffee is not great for you.
[00:12:04] Women will get into really drastic areas like no sugar, no flour, no dairy. They will categorically eliminate a food because they believe that it's not healthy.
[00:12:19] It may be clearly identifying when you will allow offensive foods or foods that you know are unhealthy.
[00:12:27] And then I think, clearly identifying what you believe eating healthy looks like for you. Like, where do you see this? What does it look like? How do you see this on a regular basis?
[00:12:39] Get real clear about what being healthy and what healthy eating, what healthy food food looks like for you.
[00:12:48] Do the same thing with exercise. What does healthy exercise look for? Like for you? Is it daily exercise? Is it three times a week? Is it every other day? Is it five days a week? Is it weights only? Is it cardio only? Is it a mix? Is it breath work? Is it individual exercises? Is a group exercise? There are a lot of questions to be answered there.
[00:13:06] But what does healthy exercise for you look like?
[00:13:11] What does healthy sleep look like?
[00:13:13] What does someone who is healthy do for sleep? How many hours of sleep a night? How consistently are they implementing these hours?
[00:13:21] Not only like I go to bed at 10 and I get up at 6, but I do that Monday through Monday or do I do that Monday through Friday and then Friday and Saturday might be later. Are there no late nights? Is it only one time A week, late night. What does somebody who's healthy do for sleep? Clearly identify that for yourself. And then lastly, look at how do healthy people manage stress?
[00:13:44] Do they do breath, work, yoga, meditation? Do they go to counseling or therapy? What are they doing to manage stress?
[00:13:51] You must clearly identify what it looks like to be and live healthy. And then from there you get to make a plan for living healthy.
[00:14:02] Please know that I have not mentioned one thing about blood sugar readings, glucometers, lab values, vital signs, bio, body mass index or weight. I've not mentioned anything about that because I truly believe health is not just about the numbers.
[00:14:20] This is intentional. Where I see clients getting wrapped up is they are following those numbers and not focusing on what they believe is healthy. And then they start to change their behaviors in a rapid fire way in order to create numbers that they believe are healthy, typically moving into behaviors that are not sustainable for them or that maybe don't even make sense.
[00:14:47] Health is not just about the numbers. Numbers are results that come from daily actions that you take.
[00:14:52] I always tell my clients, like your actions are far more indicative of your health than any number will ever be.
[00:15:02] You may not have perfect numbers, but you still have healthy daily activities.
[00:15:08] Now, before your head takes an exorcist spin and pops off, listen to me.
[00:15:15] What I mean by that is you can smoke two packs of cigarettes a day, have a normal number, a 1C and a normal number in a weight and you're still not healthy because the daily activity that you're doing is not healthy.
[00:15:30] Understand, health is in the action that you take every day. And that's really what I want you to hear here in this podcast. I want you to determine what are those healthy actions.
[00:15:42] After determining what is healthy, what the healthy actions are to you, you put together a plan and you pull all the aspects together.
[00:15:50] If you have a strategy for an allowance and you know the allowance isn't perfect, that's okay.
[00:15:57] Just make sure you like your reason for allowing that thing.
[00:16:01] You may not have something in all four categories of food, exercise, sleep and stress. That's okay too. I actually think that's probably ideal. Having one or two things will make it more likely that you're going to be successful compared to having six different things that you're trying to implement and struggling to stick with it.
[00:16:20] So I want you to make a plan and determine two, maybe three things that you are. These are clearly healthy things that I need to be doing. And then I want you to implement that plan.
[00:16:32] And then once you implement that plan, then you get to check your numbers. Take after you implement the plan and then start checking your numbers. This is actually where you start to use those numbers. I always recommend that you do the plan for eight to 12 weeks.
[00:16:50] And if you don't see changes then in blood sugar readings, like your fasting blood sugar readings, or maybe you're looking for weight loss. If you're not seeing the changes that you're wanting to see in that eight to 12 weeks, then you get to make adjustments. So again, you should expect to see blood sugars dropping. You should expect to see some weight loss. Most people, even normal weighted humans that are pre diabetic or insulin resistant or diabetic, maybe normal weighted humans will still typically see some weight loss when they start to see these strategies effectively taking action.
[00:17:24] So the other things that you're going to see, you're going to see blood pressure improvement, you're going to see cholesterol panels improve, you're going to feel better, you're going to probably think clearer, your skin might clear up. All of these things you may start to see.
[00:17:37] So give yourself 8 to 12 weeks of doing it before you make adjustments.
[00:17:43] And what do the adjustments look like? The adjustments are not like, oh, I cut all processed foods out of my diet and I've only been eating whole foods and healthy meats and healthy fats and I don't have a blood sugar reading of 85 every morning and my weight isn't where I want it to be.
[00:18:02] The adjustments don't look like throwing away all those things that you've done. The adjustments look like, what else can I do other, other than these things? Because you already determined earlier on that those were healthy things to do.
[00:18:16] Maybe you need to work more with the exercise. Maybe sleep is your issue. Maybe stress management is your issue. Maybe you just need to be more persistent. All of those things are entirely possible.
[00:18:27] But do not let your brain be like, none of it's working. I'm just going to stop and throw it all out. That is not the case.
[00:18:34] Decide what is healthy. The reason that you don't smoke cigarettes is because you do not believe it's healthy.
[00:18:42] You're not sitting there going, oh, I'm not going to smoke. You know, if my weight doesn't come down and my A1C doesn't come down, I'm going to go to smoking cigarettes. That's not on the table for you because you know that's unhealthy.
[00:18:54] Look at the dietary changes in the same way. What do you believe is healthy? Do those things if you don't get the results that you want, where then can you make more changes? Maybe in exercise, maybe in sleep, maybe in stress management. Maybe you need to do more dietary modifications.
[00:19:11] And I'll use some examples, my personal examples, of how frequently I would have sugar and flour treats and then how that's changed over the years for me. Maybe you've allowed X number of times a week to have one of those treats. Maybe you need to cut back on that. If you're not seeing the results that you want, that's reasonable. Not cut it all out and not go back to a free for all of all the flour, sugar and sweets that you want, but somewhere in between, okay, it really can be this simple. Like, what is healthy to you?
[00:19:45] Do it. See the results you get, make small adjustments and keep doing that cycle. What's healthy to you? Do the thing. Make small, you know, measure your results, make small adjustments, do that cycle over and over and over until you get the results that you want.
[00:20:02] So the pitfalls that I see with people who take this approach, one is they try to shirk the system. How much can they get away with and still hopefully get the results that they want?
[00:20:13] This is not a focus on what's healthy.
[00:20:16] You don't do this with cigarettes or alcohol or any other unhealthy behaviors. How many times do I have to wear my seatbelt before I can save my life? You don't do that. How many cigarettes can I smoke and not have a problem with cigarettes in my lungs? You don't do that.
[00:20:30] The reason that you wear a seatbelt is because it's healthy. The reason that you don't smoke cigarettes or do drugs or whatever else it is that you're doing that's healthy, the reason that you don't do them is because you know they're unhealthy.
[00:20:44] Many, many of my clients in the past, and me too, me probably being the first person that I ever saw do this and realized what I was doing. I would try to eat as much junk, unhealthy food as I possibly could and still try to get the results that I want. It was like I was trying to find that balance where I could get as much of the junk into my system and still lose weight and have my A1C come down. Here's the deal. If that food is unhealthy, that food is unhealthy, even in small amounts. Like this idea that I'm going to get as much into my system as I can, as much unhealth in my system as I can, as long as I'm getting the results, that is not healthy.
[00:21:24] And this is why it's imperative for you to determine what does it mean to you to be healthy.
[00:21:30] The other pitfalls that I see, I see people who will try to do it too fast.
[00:21:35] We've all seen the T shirts I have eat healthy for two whole meals and I still haven't lost any weight, right? Like, I've done this for 10 days, but nothing.
[00:21:44] I know that's not unusual.
[00:21:47] It's not unusual at all for people to have to make dietary changes and do them for 10 to 14 days before they start to see any budge in their numbers.
[00:21:57] Remember, you're doing the healthy thing because it's healthy, not because of the number.
[00:22:02] These strategies that you decided to use are strategies that you're using because you believe that they're healthy despite your number.
[00:22:10] You don't. And I don't avoid cigarette smoking because I want to see improvement in my pulmonary function testing. I don't do it because I want to see my lung function be improved. I, I avoid cigarettes because they're unhealthy.
[00:22:25] Period. End of sentence.
[00:22:27] If you find yourself feeling like it's not happening quickly enough, I suspect you're focused too much on the numbers and not enough on what is healthy. And I want you to go back and ask yourself, is what I'm doing healthy? Am I doing the healthy thing? And if your answer is yes, then that alone is the reason for doing it, regardless of your results and your numbers.
[00:22:52] Another pitfall I see with people is not being clear.
[00:22:56] If you find yourself wavering in what you believe is healthy, you're not going to implement these changes effectively.
[00:23:04] Because some days you're like, and here's the deal, in the morning we're like, absolutely no sugar or flour is healthy. By 3 o' clock in the afternoon, you're like, maybe a little bit of sugar and flour is healthy, right? Like, this is why you've got to be really, really clear.
[00:23:19] Either it is or it isn't. No matter what time of day either it is or it isn't.
[00:23:24] Be very, very clear on what is healthy. Without this clarity, you are not going to have an effective implementation of this plan.
[00:23:34] Go back when you have that wavering, that desire to like, maybe, maybe I'm wrong about this, maybe it's something else. Go back and clearly define what you believe. Healthy is for you, the last reason, and this is probably my biggest reason, that I struggled for so long with 10, 15 extra pounds on my body and Insulin resistance. Despite being a nurse and a physician, I knew that the candy I was eating was probably not healthy.
[00:24:06] And the reason that I struggled to stop eating it was because I would eat behind my back.
[00:24:13] This is probably the most impactful pitfall, like the biggest source of struggle for the clients I work with. And again, it was for me also.
[00:24:25] We want to make it about, like, I need to know the diet program. I need to know how many macros. I need to know how to do keto right. Like, is coffee right or wrong? I talked about coffee a minute ago about how those crazy people who don't want to drink coffee, but there's evidence for it right? We want to know, is coffee right or wrong? And this is not nearly as important as the times that you make concessions and renege on a commitment that you've made for yourself. And you eat foods that you have already determined to be not healthy for you.
[00:24:55] You don't need any more information. You don't need macros. You don't need to see the studies about coffee. You need to stop eating the foods that you have determined are not healthy for you or eating them in a way that you have determined that is not healthy for you. You need to stop eating the chocolate cake behind your back. If it's pizza that you're eating behind your back, you need to that maybe it's simply going back for that next helping or the next helping, the fourth helping, the fifth helping, the nibble there, the extra spoonful. As you're putting things up, maybe it's as simple as just overeating. And you said you were only going to have one serving.
[00:25:33] Maybe it's not logging your food. You said you were going to log your food because you know there's data and information in there and you believe there's information that you need in there. But gosh, today has been a lot and I just don't want to do it.
[00:25:44] Whatever it is.
[00:25:46] You are the one that knows what it is for you to be healthy.
[00:25:50] If you're struggling to do that consistently, if you're doing, like doing something else behind your back, hoping that you're not going to get caught, this is what's keeping you stuck. This is what's keeping you sick. You do not need any new information.
[00:26:07] You need to learn how to do these things. You already have the information.
[00:26:12] This is the biggest place that I see people undermine their health goals. They know that what the problem is and they commit to stop doing it and they do it anyway. And this is where coaching helps. That's what helped me, seeing what it was that I believed in the moment that would allow me to stop doing it. For me, it was things like, I just can't handle the afternoon without it. This has been so much. I deserve a treat. I mean, there's a long list of dumpy little thoughts that lived in my head.
[00:26:39] Seeing those, calling them for what they were and recognizing that that was where the work needed to be done. I didn't need any new diet program or any more information.
[00:26:50] So when I was learning how to do this, I went through various stages of cutting sugar and flour out of my life. And even today, I imagine I do it this way. Now I do. I eat, you know, once a week. I have something with flour and sugar in it, usually once a week. I will allow that. And usually it's going to be Friday or Saturday once a week I do it. I have done it differently in the past and I expect in the future I will do it differently also.
[00:27:19] When I first started this, I thought, you know, if I could just be Monday through Friday consistent and have Saturday and Sunday, you know, where I could eat whatever, that seemed to be okay. And I did that.
[00:27:29] And there were benefits from that.
[00:27:32] But what I got with that was a lot of cravings. And I found that I overate. And this is really what was at the root of this issue for me.
[00:27:43] So I eventually went to not having any. Like, there would be months between sugar and flour for me.
[00:27:50] And the reason that I did it is because I didn't like the cravings that I experienced when I would eat sugar and flour and because I tended to overeat and I was learning how to be a woman that did not hurt her body with food anymore. I did not eat food in a way that made my body feel uncomfortable.
[00:28:07] And that took me breaking up with sugar and flour for a while.
[00:28:12] Now I do, you know, once a week, sometimes twice a week, usually once a week. And I do very limited amounts of sugar and flour. And the reason that I do it is because I know I will have food chatter and cravings when I eat sugar.
[00:28:27] Period, end of sentence. I know my joints will feel inflamed when I have flour. It's just the way it is.
[00:28:35] I understand.
[00:28:37] I get both when I eat them.
[00:28:40] When I eat sugar and flour, I get both delicious food and cravings and inflammation. Like that's just part of what I'm signing up for.
[00:28:50] And I know that.
[00:28:52] But it took me setting expectations of myself that in the moment were healthy for me.
[00:29:00] When I was you know, learning. And I was doing it on the weekends and kind of having a free for all on the weekends.
[00:29:07] That was a step in the right direction for me, and I used that information to take another step in the right direction. Right? We make a plan, we implement it, we review our results from it, and then we tweak the plan and we do it again. That's exactly what I did.
[00:29:23] I found that when I ate the sugar and flour for Friday and Saturday, that Monday, Tuesday, Wednesday and Thursday, I spent fighting and craving and desires. And sometimes I would go back on what I said I would do, and I would eat behind my back, and I would do all of these things because I was overindulging in the weekends.
[00:29:43] And then I went to not doing it at all because I was like, God, I got to get a handle on this, right? And I'm not saying that was right or wrong. I'm saying it's a step I took. And I got some information there as well.
[00:29:55] I really do like the way my body feels without sugar and flour.
[00:30:01] I really do like the clarity in my brain without sugar and flour. I really, really do.
[00:30:07] But I want. I was missing out on ice cream with my kids. I was missing out on, you know, a bagel with butter on it, which is really tasty. I was missing out on a number of things because I didn't believe I could handle cravings, and I didn't want that either.
[00:30:24] So then from there, I got to this new place where I have it once a week.
[00:30:28] Yes, Monday and Tuesday, I probably have some cravings, but I've become the woman who can handle cravings.
[00:30:34] It's okay. There's not a problem with that. Of course I have cravings. I had sugar. I had ice cream with my kids on the weekend.
[00:30:41] So this is the way that we use this strategy. For me, sugar and flour are kind of like a cigarette or alcohol. There's never a time that it's healthy. Like, it's not. It's never going to be a carrot stick.
[00:30:54] But living my life without it and not having that experience with my family, also not healthy for me. I got to decide that. I get to decide that. Nobody else gets to decide it for me. I get to decide it. I accept a certain health risk when I have sugar and flour. I accept a certain health risk when I have a glass of wine.
[00:31:16] I accept a certain health risk when I go drive in my car. I accept a certain health risk when, as a Kansas kid, I go outside to look at the tornadoes. Right? This is.
[00:31:27] We all are willing to accept certain risks and we get to decide what that is for us.
[00:31:34] Now, if I ended up getting like hit in the head with a fine piece of debris while I was outside looking at a tornado, I would have to reassess my decision.
[00:31:44] It's that simple.
[00:31:46] So these decisions that create a health plan that works for you is for you, right? It involves you determining what is important to you, not someone telling you what's important to you.
[00:32:01] If you need more information to make that determination, there's help for that. That's what this podcast. Every episode of this podcast is dedicated to that in one way or another. You can always reach out to me and ask me a
[email protected] I'm happy to answer anything.
[00:32:16] If it's an effective implementation that you struggle with. Like you can't be consistent. You're not implementing your plan.
[00:32:23] You keep eating behind your back, you keep reneging on your decisions.
[00:32:27] That's a coaching issue. Don't hesitate to reach out to me. You can always email me delaneelainemd.com that is all I have for you this week, but I hope that you have found some help from this. I do have an ask if you are getting help from this podcast, please like and rate and review the podcast in your podcast player. The more ratings and reviews this podcast gets, the more people the players present it to share it with your friends. Share it on social media. Recognizing that insulin resistance affects 9 out of 10Americans, this podcast is aimed at getting the word out that we don't need to all be sick and reliant on the healthcare system for the rest of our life.
[00:33:06] The more ratings and reviews, the more you tell people about this podcast, the more we can do that. People need to hear this. Lastly, I want you to keep listening. I want you to keep avoiding foods that are making you sick and keep making the choices for your health, your vitality, and your longevity. I'll see you next week. Bye Bye.
