[00:00:00] Speaker A: You are listening to episode number 297 of Better Blood Sugars with Delaine, Maryland. Welcome to Better Blood Sugars with DelaineS, Maryland. 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 pot podcast is for you. Let's talk.
Hey there. Welcome to the podcast. I'm glad you're here today. I'm glad you're taking some time for you today I am going to share a previously recorded webinar. This week has been crazy. My kids car went kaput and we have been trying all weekend to get a new car for them. It just the weekend got away from me. This never happens. I always have time to record a new podcast and I've kind of always held in my back pocket that if there is ever a time that I have these webinars that I've done over the years that I could post as a podcast. The one that I'm going to post is on consistency and how to create consistency with your health choices. This webinar talks about the causes of type 2 diabetes. You know, not just being the blood sugars, but also your insulin. How to master strategies to fix your diet so that you can start improving your blood sugars and your insulin resistance in your diabetes. What these strategies look like in real life. I share some stories about clients that I have and then how to be consistent in order to create the health that you want. Using the Thought model primarily how to really deconstruct the things that you believe about the things that you eat and about your health so that you can start seeing long lasting changes. I hope you enjoy this. There is a question and answer. It's like an hour and five minute webinar. There are some question and answers at the end so hopefully you find all of this helpful. Certainly. As always, if you ever have any questions for me, you want to know how to set up some time to chat, don't hesitate to email
[email protected] remember you can always go to delanemd.com better to get to the 14 days to better Blood Sugars guide and you can always go to calendly.com forward/delanemd forward/call. So Calendly is C A L E N D L Y delanemd is D E L A N, E, M, D and then forward slash, call, C, A, L, L. That can get you to my calendar and you can set up a call with me if you have any questions about what you hear here in this webinar. If you have any questions about the 14 day program, you've done it, you've not seen the results you want, or if you have any questions about how to set that 14 day up for a lifetime. So you can put diabetes behind one of those calls. Www.calendly.com forward/delanemd forward/call. That will get you to my calendar and you can set up a call. If you have any questions, don't hesitate to reach out to me. I hope you enjoy the webinar.
All right. Hello there. Good morning.
Thank you for being here. It's, you know, morning time and I think it can be crazy. It's funny. I just start this webinar and my phone starts ringing, so my watch starts buzzing at me, which I think is hilarious.
So a couple of things. I would love it if you would test the chat and see it should be working. In the past, I've always said, you know, use the chat and then, you know, people will be in, they'll be like, the chat doesn't work. And I'll be like, oh, okay. So I think I fixed the setting on Zoom to make that work. So if you would test the chat and if for some reason that won't work, definitely use the question and answer box. I will definitely have questions and I want to hear and I have questions for you and I want to hear your answer to some of those questions, but I also want to be able to answer any questions you might have. Lastly, if you're interested in coaching, don't hesitate to raise your hand. So I'm going to put that. It chimes if somebody raises their hand. So at the end of this, there should be plenty of time for coaching. So don't hesitate to raise your hand. We're going to talk today about a lot of different things.
Not just, I mean, we are going to cover like what causes type 2 diabetes and that can you sometimes it's complicated because it's not what we've been taught. So don't hesitate to raise qu. You know, raise your hand and ask questions there or put it in the chat again or put it in the question and answer. But then also as I talk about kind of what creates consistency and what creates the ability, like what is it that gets in our way? If either something resonates and you want to Coach through your personal experience on it or whether you just feel like you've got something else that happens. Like that is not the thought that I have. I have some other thought. Don't hesitate to put those, you know, raise your hand and get the help that you need or again, put it in the question and answer box or the chat box. And I want to move that information over so that I can see it. So.
All right. So thanks for coming. Welcome. I'm glad you're here.
Glad you chose to. I'm grateful that you chose to spend some time with me to kind of figure this out and figure out your health and put type 2 diabetes behind you in 2024. In the chat you can again the chat, the question and answer, however you want to do it. Put in there what you believe creates consistency for you. What do you believe it is that creates your consistency when you've seen it in the past? Because I want to make sure that I'm addressing that.
You can see my slides here again. If you can't, please let me know about that too.
I love. I want to know. So a couple things. I want to know what creates consistency. I also want to know what you believe is creating your type 2 diabetes. Because both of those things I think are understanding our common knowledge understanding of those things. We believe X creates our diabetes, where what is actually creating our diabetes is different and we're going to talk about that and then we create something or we believe something creates our consistency and we're going to talk about what actually creates our consistency. So if you've not read anything from Brianna Weist, I highly recommend you do. She is a lovely 30 something year old writer and I have no idea how she has such amazing wisdom in her 30s. I don't know that I should have been cutting my own meat in my 30s because I definitely did did not have this wisdom. But she's got a couple books, one of them that I highly recommend. Especially if you struggle with self sabotage and certainly self sabotage is sometimes at the heart of consistency.
Her book is the Mountain is you and I highly recommend that for anybody who's struggled with self sabotaging behaviors.
But the this quote, consistency is the tonic that transforms your life into a dream of your own. Design is spot on. I mean it's like the magic sauce of creating the life that you want. Even when you consistently do something that's wrong, you get evidence like, oh, I need to adjust that thing that I'm doing because it's not creating what I want. Right. If you're consistently eating carbohydrates, you're going to not be maybe getting the health results that you want.
If you see that, that consistent pattern and you can see what it is, you just need to change it. And that's where this consistency becomes the thing that transforms your life into whatever you want, the dream that you've always had for yourself. This particular quote is from the Pivot Year. I am not paid by Brianna Weiss to promote her books, but the pivot year. It's 365 passages. They're meant to be read each day, and this was at the bottom of one that she had about consistency. So I thought it fit very well for what we're talking about today.
So before we get started, if you're medicated for your type 2 diabetes, please make sure you are careful as you're making any dietary changes. You have been started on meds because of how you've eaten in the past, and if you change the way you eat, you're going to need to change the meds that you're taking. If you don't do that, you can get very sick. So if you're on anything but metformin, you probably need to have a conversation with your doctor. If you're going to make some dietary changes so that they know that you're doing that, they're going to tell you how to give your blood sugar logs to them and then how they want to give you information about changing those meds. So make sure that you set that relationship up with your primary care or whoever your prescribing physician is or provider is. So, but do be careful if you make dietary changes as if you are medicated, because again, you can drop your blood sugars too low and you can get very sick to include death with that. We don't see a lot of that, but it is possible. So I need you to be aware of that.
All right, so today we are going to talk about the cause of type 2 diabetes and what it is. It's not your blood sugars. So if that's something you know, this may be news to you.
If you're just starting kind of on this journey for normalizing your diabetes and fixing that, the cause of it is not your blood sugars, and learning how to fix the cause is kind of how you fix the disease. So understanding that's really important. We're also going to talk about how to master strategies to fix your type 2 diabetes. We're going to talk about what strategies those are, and then we're going to Talk about what they look like in real life, what you can expect to see. I'm going to share a few stories from clients that I've had. And then lastly, how to be consistent in order to create the health that you want in your life. Again, there should be time for coaching at the end, so raise your hand now to get in line for that.
And then also make sure you put anything that doesn't make sense to you. Put it in the chat box, put it in the question and answer. Let me know so I can make sure that you're getting the help that you need from this webinar.
So what causes type 2 diabetes? Lots of people want to believe that it's their blood sugar. Like my blood sugar is causing my type 2 diabetes. My blood sugar being too high is what causes my type 2 diabetes. That is not what's causing your type 2 diabetes. That is a symptom of your type 2 diabetes. It's kind of like if you have strep throat, the fever isn't causing your strep throat. The fever is a symptom of your, of the bacterial infection. If you have influenza, the fever isn't causing the influenza. The influenza, the fever is a symptom of the influenza. The cause of the strep throat is bacterial infection in your throat. The cause of influenza is the contract. You got a virus, right? The cause of type 2 diabetes is insulin resistance. It is not the high blood sugars. If you only treat the fever with strep throat, you're not going to make the disease go away. If you only treat the fever with influenza, you're not going to make it go away. The influenza just has to run its course. If you're only treating blood sugars, you're not going to make your type 2 diabetes go away. You're not going to fix the underlying problem. You have to fix the underlying problem, which is this insulin resistance. So what causes insulin resistance is when we get exposed to high concentrations of insulin and you get exposed over a prolonged period of time, the physiology, like how the biology of diabetes, how it works is we develop insulin resistance and then our blood sugars go high. That is how it works. So if we can treat the developing thing, the insulin resistance, our blood sugars come down. Okay, so I want to talk. I lots of times this idea of insulin resistance is vague and, and people don't understand it. And I spend a lot of time here because you have to fix the insulin component, not the blood sugar. And sometimes those aren't the same things. Okay, so what happens, how insulin resistance causes our type 2 diabetes is I like to use an analogy of noise. So if you think of noise or sound as insulin, like those two are analogous, and you think of your ears as your cells, okay? When you're exposed to a small amount of noise, your ears can respond very sensitively to that small amount of noise. Same thing if your cells are exposed to a small amount of insulin. Your cells can respond to that small amount of insulin very sensitively. But if you go to a place that has a ton of noise, whether it be a sporting event or a rock concert, your ears cannot respond sensitively to the amount of noise that's being produced in that situation. And in fact, like, your ears will start if you've ever had the experience of going to a rock concert, and when you come out, your ears feel kind of muffled. That is an element of your ears, like being overexposed to noise, they stop working correctly suddenly. They can't hear whispers from somebody else because your ears are not working correctly.
Same thing. Noise is insulin. Your ears are your cells. If your cells get over exposed to insulin, they stop working correctly. They no longer hear the message, they no longer respond to small amounts. You have to have tons of insulin in your system to get your cells to respond. Same thing with the noise. If you've been at a rock concert, your friend can get your attention and pass a message to you, tell you something, but they have to scream really loud. And that's the same thing that's happening in your cells Your can get the message from insulin, but your pancreas has to put out tons of it, okay?
So when your cells are overexposed to the insulin, they stop working correctly. That's called insulin resistance. Kind of like your ears are resistant to noise, your cells are resistant to the insulin. The fix to this problem is not adding more insulin, which is what a lot of times will happen with western medicine. They're going to give you meds to make your pancreas squeeze out more insulin. They're going to give you insulin injections, they're going to do something to increase the amount of insulin present to your cells to override. They're basically yelling louder at your cells, okay? And over time, if you're in a rock concert and you continue a super loud noise over time, that damages your hearing long term, right? We know this. Like, that's why we put earmuffs now on kids when we take them to concerts, right? It's why we have people who work in the airplane industry. They are in, in Any manufacturing industry, they have to wear ear protection. And that ear protection is because if we don't protect your hearing, you're going to lose hearing long term. So it's the same thing. Like adding more insulin, like, will over time damage you possibly. I don't know that I've ever actually seen. I mean, sometimes it happens to where we can't reverse it because you're so debilitated. Like, if you've got ren dysfunction and you need dialysis, you're going to have to be on a, on a diet to maintain dialysis. That is anti diabetes, right? Like it's anti fixing diabetes. So that diet is going to make your diabetes worse. At that point, we're kind of in a catch 22, okay? But adding more noise to the situation, adding more insulin to the situation is never going to be the answer. The answer to the ear problem is you go home and you go to bed in a quiet room, and when you wake up in the morning, your ears have recovered. Okay? You remove the noise and your ears can restore themselves, can heal. Same thing with the insulin. If your cells are insulin resistant, you remove the insulin and your cells can heal. Okay? So that's what you do to fix your type 2 diabetes. So how do we lower the insulin in our bodies?
The insulin in our body is produced because of the foods that we eat. Okay, so if we're eating foods that release a. That cause our bodies to release a ton of insulin.
The insulin is causing the high blood sugars, then the. That food is causing the high blood sugars. Yes, but we have to fix that. Middle step, okay? Recognize nothing is broken about your body. Like, it's not a genetic thing. You know, if you've ever heard me talk about this, you did not get diabetes from your family. You got your love for pizza and apple pie from your family. That's what I got, right? I did not get diabetes from my family. I got my love for crappy food from my family. That's what if your family eats that way and you eat that way and your family got sick with the disease, you can expect that you're going to get sick with that same disease. Okay? Nothing's broken about your body. And it's really important to see that this is a normal physiologic response, this is a normal biologic response in the human being. When the human being in our biology gets exposed to food that's not really natural to the human diet, to the human being, right? This is the standard American diet, the SAD diet. It's made up of tons of food that are not naturally available to human beings. Our biology has not developed a way to manage those foods in a way that doesn't keep us sick or doesn't make us sick. Okay, so consistently eating foods that produce a disease in your body that create type 2 diabetes is what has created the disease. Right? Consistently changing that to eating foods that don't produce a ton of insulin in your, in your body that is going to fix your type 2 diabetes. Remember, please understand that you have to fix this insulin component. Just because your blood sugars are lower does not always mean that your insulin resistance has gone, it's gone away, or that your insulin is lower. It takes time of consistent behavior and that's where consistency is so, so important. It takes time of like months of consistently lowering that insulin level in order for your cells to have an opportunity to heal. Okay, and I'm going to talk a little bit about this, but you can expect six to 12 weeks of consistently eating in a way to keep your blood sugars low, which keeps your insulin level low. And when your insulin level is low, then your cells can heal up. Right? Like you have to stay out of the noise for a while for your ears to heal up. Okay. So keeping that low, it takes six to 12 weeks at least. Sometimes it takes longer before your insulin resistance actually resolves. Okay, let me know if there's any questions about that, because I do understand that that is not necessarily what the diet industry teaches. This isn't what the nutritionists and dietitians frequently will teach. This is not what you're hearing from your doctor. Like, I understand this is not what you're seeing in your doctor. If you go to your doctor and have lunch with your doctor, they're going to eat like breadsticks and all sorts of bread and flour and sugar based foods and then they're going to have dessert. Because that's what we do. Right? Like you're, we're not see this, so it may not make sense. So if there are any questions, don't hesitate to put it again in the chat or the question and answer. Okay, so my basic strategy, the Delain MD strategy, is basically that you stop eating junk. This is the primary part. Yes, I teach fasting and yes, I teach nutritional ketosis, but there is no amount of fasting or nutritional ketosis that's going to make eating junk. Okay? We are the only animals on all of the earth that doesn't eat the food that the earth is making for them. Squirrels do not complain about acorns and ask for pizza. And deer doesn't get bored with grass and ask for Chinese food. And poor koalas can only eat eucalyptus leaves. That's all they can eat. Anything outside of that makes them sick. We are the only human that looks at the food of the earth. We look at the lettuce, the cucumbers, the tomatoes of the earth, and we're like, no, I'm good. I'm going to have Red Bulls and Doritos. And that's why we're sick and we can't figure it out. We're like, what's the problem here? If you think about it, most people put more thought into what they're going to feed their dog than they do about what they feed themselves. The zoo handlers, like the zookeepers at the zoo, have way more restrictions on what they will feed the giraffes and the tigers and the rhinoceros than they ever think about. What, like, then what is it? The food? Like the food court at the zoo, right? Like, they eat all of that stuff. They don't ever consider, does this food match my biology? When they do think about it for the giraffes and the rhinoceroses and the tigers and the lions, right? So thinking about the food, that matches our biology. We are beings of the earth, and the earth is kind of what our biology was developed on. Like, our biology, you know, came from eating those foods. If we stop eating those foods, it does not match our biology. And it's really that simple.
So avoiding processed foods. When we process foods, we alter their natural ratio of nutrients. Okay? So when we alter that natural ratio of nutrients, and we're going to talk about this about macronutrients, when we alter those macronutrient ratios, it alters our body's ability to manage and process those foods. Okay? Usually when we process foods as human beings, prior to eating them, what we're doing is concentrating the carbohydrate component. So if you think about, like, I don't know, I always wonder if you can see me, my arrow. If you think about the jelly that you see here, right? So what we do here is we take a fruit, a strawberry in this case, and we heat it up. When we heat strawberries, that's processing it. And yes, anytime we heat any food, we're processing it. When we heat a strawberry, though, it heats up and we denature. We break the chemical bond between the carbohydrate and the fiber component of that food. The fiber dissolves, which is why heated fruits and veggies tend to be softer than raw fruits and veggies. Like a heated strawberry. A hot strawberry is going to be softer than a raw strawberry. A hot carrot, warm carrot, cooked carrots are softer than raw carrots. And it's because we denature the fiber component. We break it down, we break it apart from the carbohydrate, and we break down the fiber component with that heat. And what that then leaves is just the carbohydrate component. And when we're making jelly, that's not enough. Even though it's sweeter, even though a warmed strawberry is SW than a raw strawberry, that's not enough. We add sugar to it. Because that's the American way. Okay? Same thing happens with your fruit roll ups. As if you need me to tell you that Fruit roll ups, any kind of fruit that you that are, that's delivered to you on wax paper may not be real. Like, if you need me to tell you that, okay, fine. But clearly, fruit roll ups, it's the same thing. We're heating up a fruit. We're breaking apart the carbohydrate component from the fiber component. We are breaking down the fiber component with the heat and it's just leaving the carbohydrate component, which is sweeter. Bread is the same way when we pulverize the wheat, you know, the wheat that we see here to the left of this picture is what we get in nature. The bread is what we eat. When we pulverize this wheat, we remove all of the fiber from it, the many of the micronutrients from it, and we concentrate just the carbohydrate component. And then of course, we bake it up with some milk and some yeast and some eggs or whatever. And because we love our sugar in America, we usually put some sugar in it to make it honey wheat bread. Okay? The juice is the same thing. If you're going to make a 6 to 8 ounce glass of orange juice, you're probably going to require that. I mean, like, it will require at least eight oranges. And we squeeze out the sugar and we remove all the fiber from it, okay? That is concentrating the sugar component and throwing away the fiber component. So, and if you think about eating six to eight oranges in one sitting, like, that's a ton of oranges, right? Like, we get full before we ate that, but when we drink it in a glass, suddenly we consume all this sugar. We're e able to consume all this carbohydrate component. This is the problem with processed foods. This is why it's so imperative to eat food in their natural forms. This is the primary cause of your type 2 diabetes, okay? We are concentrating the carbohydrate component. The carbohydrates give us a huge surge, which I'm going to talk about here in a minute, a huge surge of insulin. And that huge surge of insulin leads to insulin resistance in the cell, okay? It requires consistently lowering the carbohydrate intake in order for you to see changes that result in better blood Sugars and better A1Cs and better fasting blood sugars. You are going to consist have to consistently keep your blood sugars low, your insulin levels low for six to 12 weeks, okay? So I know that that can be confusing and I, you know, you guys aren't asking any questions, which is great, maybe you're following me. But understand, when your blood sugar is high in bloodstream, when it's floating, when there's sugar floating around in your bloodstream, your pancreas picks that up, it senses it. And when your pancreas senses a blood sugar that's high, it puts out insulin, okay? And it will continue to put out tons of insulin until it brings that down, okay? So if your cells are insulin resistant and not listening to the message, your pancreas just tries to put more insulin out. It tries to yell louder until these cells respond, okay? What that does though, that higher level of insulin just leads to more insulin resistance in your cell, okay? That's why you have to bring those blood sugars low so your pancreas can get a break. And when your pancreas isn't spitting out all the insulin, then your cells can finally start to heal from that overexposure. That's what has to happen. And you have to do it for six to 12 weeks for your cells to have the opportunity to heal.
So the food that you eat is the primary cause of this. Consistent changes are going to lead to the health changes, the results that you're looking for. And you're going to have to do it for six to 12 weeks in order for you to keep, to fix, to heal yourselves, to heal the insulin resistance in your cells. And this is where kind of understanding that it is not just the blood sugar. There are lots of times that people will have low blood sugars, but then have like some joy eat, which is what I call it or cheat day. That cheat day restuns out those cells because they have not had the chance to heal, okay? If you don't entirely heal your cells, then every time they get exposed again to A huge surge of insulin on a cheat day, they are going to develop that insulin resistance again. Okay? So understand that. That it really does take consistent changes, six to 12 weeks of it, okay? So the foods that you should be eating are going to be the foods that the earth makes for us. The earth makes foods for us in the perfect ratio of all the macronutrients. Okay? So, you know, fat and carbohydrate and protein, those macronutrients, but again, they're also paired with fiber. That fiber slows your absorption of the carbohydrate, the fiber, carbohydrate and fiber. And natural foods are bound together. And when they're bound together, they can't absorb into the bloodstream as effectively, like, as quickly. So instead of getting a huge spike of insulin, you're getting kind of this bump of ins. Or instead of getting a huge spike of glucose, you're getting a bump of glucose. And again, there's going to be an insulin response with that. Okay? So the fiber is huge and protective when eating carbohydrates, which is why carbohydrates in the form of tomato or a pepper or a strawberry never made anybody sick. But carbohydrates in the form of strawberry jelly or ketchup with sugar in it, or pizza sauce or pizza, like all of those foods, we have pulled that fiber component away from those processed foods, and those foods will make us sick. Okay? So when we're thinking about these macronutrients, there is a different insulin response to each of these macronutrients. So fats in food. So avocados are loaded with fat.
Almonds are loaded with fat. Eggs are loaded with fat. There's all sorts of super healthy food. Meat, although, you know, people have a lot of opinions about meat, but they're typically loaded with fat. These fat foods or any fats, they have a very low insulin production. Like, when you eat them and they're in your system, your pancreas doesn't have any care of them. They have a very minimal response in the form of insulin to those fats. Okay. Proteins have a moderate insulin response, but response but still pretty low. Just so we're clear, okay? And then lastly, carbohydrates, they have a huge insulin response. And that's why when you, like, work, when women work with me, or when you hear people talk about how to reverse or fix or even manage your type 2 diabetes, there's so much focus around carbohydrates. Carbohydrates have a huge response of insulin in the body. And when you think about these three macronutrients, there are what we call essentially essential fatty acids. So there's an amount of fatty acid or a fat that you have to get in your diet, there's an amount of that that you have to eat every day to get it. Your body can't produce it. It's not about an amount. It's that you have to consume certain fats because your body cannot.
There are certain proteins or amino acids. They're called essential amino acids. It's the same thing. Your body cannot produce them. We have to consume them. In our diet, there is absolutely no essential carbohydrate. There is no requirement for carbohydrates by the human being at all.
Our body will produce any carbohydrates we need is really what it comes down to. If you need glucose, your liver will produce it. Your liver can take proteins and convert it into glucose. Your liver can take fats and convert it into energy, other sources of energy. There is absolutely no need to consume those carbohydrates. Now, I say that not all carbs are bad. I don't mean don't do any carbs. Our carbohydrates are typically what carry our micronutrients, our vitamins, our minerals, polyphenols, you know, phytochemicals, all of these, like, minor, small amount trace elements that we need in our body to keep us healthy. So there is a reason to eat carbohydrates. There is not a reason to eat Pop Tarts ever.
There is no need for it. And in fact, the processing of the carbohydrate is actually a toxic thing. So it's probably never a good idea to have not carbohydrate, the processing of the Pop Tart as a toxic thing. And probably it's never a good idea to have it in your diet, or it's never the healthy thing. At least it's always going to be a toxin. So that's that macronutrient thing that we've been talking about. When we talk about, like the ratio of macronutrients in our whole natural foods. This is what we're talking about. Nature makes the fat, protein, carbohydrate components and a perfect ratio in our foods. So when you're eating an avocado, it has all of the perfect ratio of those things. If you eat walnut, a pecan, almond, cashew, a macadamia, whatever it is, those are produced. If you're eating them raw, especially, and they have like the earth produces them for us with the perfect ratio of macronutrients. So when we process them, we totally screw up that ratio though. So avoiding that processed food. All right, so I'm going to just share with you a little bit about what it looks like to see this in action. Like, how does this look in real life? This is Carol. She's a client of mine. Her and I worked together for probably a year.
And then occasionally I'll hear from her, I'll run into her. So she will tell you. After 20 years of working with doctors and them offering nothing but medications, it took her and I coaching together for her to create a full recovery. Her A1C dropped from 6 to 5 at like its lowest point. 5 is not where it has to stay. It's not about staying low forever. It is kind of fun to see how low you can get. But then where do you want to live? Right? So she was able to figure out how to consistently eat in a way that she loved, that keeps her healthy. Okay.
She lost weight with me. Her fasting blood Sugar went from 114 to 94. Saw a lot of really amazing results from learning how to do this consistently. And again, it's not consistently keeping everything as low as possible. You do sometimes have to keep it low for a while, right? And sometimes you have to consistently use the right strategy, but you don't have to use that same strategy forever. But you do have to be consistent in what works. And that's what she found. She found that she could do the strategy that healed her cells and then consistently live in a place that kept her healthy. And sometimes those aren't the same strategies.
Sylvie was a university professor. She had retired. She had three grandchildren. But she had struggled with type 2 diabetes for decades and with her weight for even longer. She had multiple cycles of weight loss on various commercial programs. She couldn't seem to make those results stick. She would see rapid changes and see improvement, and then quickly she would turn back to the old habits that she had and either gain her weight back or see her A1C pop up. She really had eroded this trust in herself to be able to stick with it in order to keep long term, to maintain and achieve long term results.
Through coaching in my program, she was able to learn really the skills, like what skills do I need to be implementing to do this, to maintain this long term? She really developed this consistency and then she was her. I mean, this is one thing that I promote. I will be who you're accountable for in the beginning, but I am not going to be your accountability partner. Long term, you're going to have to be your accountability partner. Long term. Why do you do this for you? I don't have a cattle prodder where I'm going to take you and zap you if you have a peanut butter or like peanut butter sandwich or something. That's not what I do. Why is it important for you to not have a peanut butter and jelly sandwich creating that accountability to you? Her A1C dropped a 5.4. After being as high as 7. She lost 42 pounds. She maintained that weight loss through the holidays, which is just huge for her.
So those are the results that this, you know, consistency can really create for you. Another client was very young when she started with me in her early 20s, had been diagnosed with type 2 diabetes at age 15 and given the same typical story. This is a progressive disease. You need to be on meds.
It's genetic. She was even told she didn't want to take meds. She didn't want to do that. Long term, she had struggled with getting up in the middle of the night and eating, and that was what she was consistently doing. That got her to the A1C that she had that was elevated. And when she learned, and that's what I do, I, I teach you skills so that you can figure out why are you wanting to eat in the middle of the night? What else? Like, what do you need to be doing in the middle of the night? Because it's never getting up and eating right. Like, that's not required. How do we stop doing this behavior? She was able to bring her A1C down to 5.4. In the first four months we worked together, she dropped £12. She has entirely developed the confidence. She's hilarious to talk to now. She'll come into the group meeting occasionally and she's like, well, I mean, like, yeah, I've got that. And yeah, I went on vacation and I ate this, but I know what to do. And usually she wants to coach on other things because this is something that she's just learned to do. And it's easy for her. She's maintained, maintained this for multiple years. Again, she comes in and out of the, the group meetings occasionally. And yeah, she's gone on. She's like, working a professional job. She's getting married. She may already be married. She's thinking, you know, I'm getting married. I want to have babies. She's just really had this amazing.
I don't know. Before, she was worried she was going to be stuck with diabetes for the rest of her Life and how is that going to impact all of her ability to do these things? And now she has complete confidence. She knows how to do that part and she's just enjoying life and it's fun to watch. And then lastly, Linda, Linda doesn't talk too much about consistency, although I know it's hilarious. When we coach together, she always tells me how it's uncomfortable and why can't I eat the things. And there's all this. But she, she would never call it consistency. But what I know is she's consistently, she's a champion at consistently doing the thing that's hard, even when it's hard. And maybe she doesn't always want to do it. What she has said is this is the best thing I've ever done for my. She said her, I mean, her fasting I've seen on her logs have dropped from 115 to right around 100. Her A1C's dropped to 5.4. She's lost over 40 pounds. She again maintained it through the holidays. And then she allowed me to share a picture. And I mean, what more can you say about this picture? I mean, one, her smile just makes everybody smile. But clearly she has lost weight. She's vibrant. She's enjoying life. So how to create these consistent results or how to create consistency in your life? Again, I, you know, I know what people say. They believe that consistency is created from a schedule. Like, I have a routine. That's what creates consistency. Tell me if any of this is what you're having. You know, you have a routine in your life. You have the foods I need, right? Like my, my fridges stock. That's what allows me to be consistent.
I stay away from the break room. That allows me to be consistent. So consistency is built on practice. Period, end of sentence. It is practice, practice, practice. Sometimes you do need information. Like we need to talk about. Oh, it's going to take six to 12 weeks of consistent behavior for your insulin resistance to heal. That's just information that you may not have had. Insulin resistance is the cause of your type 2 diabetes. That may be information you just didn't have. Okay. Sometimes that alone can create the consistency that you're looking for. But sometimes we need more. We need to again, practice. Like, what is it that's going to work? This starts with making a plan. You make a plan. And I always tell women, start with, you know what you know is right. I mean, like, you know, pop tarts are a problem. You know, donuts are not good for you. You know, burgers and fries are a problem. You know, the sodas are a problem. You know the kappa frappa chappa bapas from Starbucks that are loaded down with sugar, you know they're a problem. You don't need me to tell you that that's not information you need. Start with what you know is an issue and plan to avoid them. And then you practice sticking to that plan.
And when you don't stick to the plan, you coach on it. And so we're going to talk about like self coaching. We're going to talk about the, the thought model, which is a self coaching technique that you can use to deconstruct the reason you didn't stick to a plan. Okay? And lots of women will say, and you may be saying, but plans don't work for me. Like, I don't like plans. I've made them before. I don't stick to them. They just don't work for me.
The plan is not what doesn't work. You have to figure out why you're not following the plan that you've committed to.
If you committed to not having donuts from the break room today and you ate them.
It's not that the plan for not donuts didn't work. It's that you have to figure out why you ate them anyway, okay? This idea that the plans don't work leads to a cycle, right? You hear about an amazing plan. Maybe it's a commercially available Weight Watchers. I think Jenny Craig doesn't exist anymore. Nutrisystem. Whatever it is. Noom, right? Like you hear about this amazing plan and you're like, hell yeah, I'm gonna do that. And you commit, but then it gets boring or it's too time consuming or you just stop liking it and you quit. Many women, you may have seen this with the 14 days to better blood sugar. And if you don't have that, I'm gonna put that link, maybe, maybe I'm gonna put that link in the chat. But you may have seen a very similar experience with even doing that. Like just sticking to 14 days of doing, of eating differently. And like two or three days you're like, but I don't like this. The plan must be broken. This plan doesn't work for me. Lots of times women will say this, it's not that the plan doesn't work for you, okay? What usually is the issue is that we have to change the thoughts. Like, oh, it's boring, right? Or it's too time consuming or oh, it's not going to let me copy and paste this. I will put it in. Oh yeah, my mouse is not happy with me. I have over over stressed my mouse.
It's those thoughts though that are the issue. It's not ever that the plan doesn't work and whether you're, you know, you haven't been able to follow my 14 day plan or whether you haven't been able to follow Weight Watchers or whether you haven't been able to follow the plan that your dietitian gave you. It's not the plan. Plans broken. It's these thoughts. It's, it's boring, it's timec consuming, I don't like it. Those are the issues that keep us that are the problem.
It's never the plan. Most women have repeated this cycle with many plans and they feel like they need to find the right plan. And of course it's never the plan. You, you can keep looking for another plan.
Recognize like you don't need to find the right plan and you're never going to find the plan that allows you to keep eating the foods that made you sick. That's just never going to happen. It's not the plan issue. What is consistent with your inability to follow the what is consistent with why plans don't work is that your brain brings the same thoughts to each plan.
That's why it's not working. It's not the plan being an issue. The common denominator are the beliefs that you're bringing, right? So this is a thought issue and this is why the thought model is so effective for changing this. If you have thoughts like the salad is boring, right? Or oh goodness, I didn't mean to advance that or salmon and chicken is boring or eating, you know, something else tastes better, a burger tastes better or I just need some ice cream or a little candy would hit the spot or eating drive through is just easier. Any of these sound familiar to anybody? If there's something else that your brain goes to about a plan, please put it in the chat so I can, we can point out like where that's leading to these, to the failure of the plan. The plan is never the problem. It's, I mean like it may not be your favorite plan. You don't have to do any certain plan right? There is not one that I'm like, oh, you've got to do this.
But the way that you create consistency is by taking a plan and sticking to it. And you have to overcome these thoughts if you're going to do that. So let me know what sounds familiar, let me know if you're having a different thought, okay? Anywhere you bring the thought that a burger tastes better to any plan that you bring that to, you are always going to have the same problems and the same result with that plan, okay? The thought is the problem, not the chicken salad, right? That's never the problem. It's the thought that I'd rather have a burger. When you're looking at a chicken salad and you think, I'd rather have a burger, you're going to feel unsatisfied. It's totally okay to have the thoughts. Don't fight them, but don't let those thoughts drive your car, the car that is your health, okay? I feel so much better if I have blank. And so I do want to talk about that, Cheryl.
So if you like, this is this. This is the thought model, okay? The thought model is five components. You have a circumstance. Those circumstances are things that everybody sees. Everybody sees and agrees with them. Okay? So for me, my circumstances, there is snow on the ground. Like, everybody in Kansas can see that there's snow on the ground. Nobody's going to argue with that. Can be proven in a court of law. My thought is, snow is awful. Like, why are we doing this? My feeling is I am unhappy. Miserable is probably strong, but I'm definitely unhappy about it. My action is I stay at home and I don't do anything because snow's on the ground. And I am not happy about that. And my result is I'm not doing anything fun, right? So we have circumstances. We have thoughts about those circumstances. Those thoughts create a feeling. Mine's unhappy. When we talk about the weather, we have actions. Those feelings drive certain actions in our body, like in our existence. And sometimes an action's an inaction, okay? And then the result is what we get from that thought, feeling, action, combination. So, Cheryl, if you have a chicken salad and your thought is, I'll feel so much better if I have cake. Let's just use cake. I think we both agree about cake, right? Your feeling is not feeling better, right? Chicken salad. I'd feel better if I had cake. You're feeling then is not feeling better. It's definitely not feeling good. It's a bad feeling. It's on probably the negative end of emotions. Unpleasant, uncomfortable emotion. Your action is that while you're eating the chicken salad, you're wishing you had a cake, right? Your brain is fixating on cake, thinking about cake, ruminating about cake. How do I get some form that's like cake into my life so I don't have to Sit with the discomfort, because cake would be better.
That's what your brain will create for you. And then the result is, I don't want to live this way. Like, I don't want to live where I'm constantly wanting something else and having to eat this other thing. Right.
That is how this thought model works when we look at that. Cheryl and I know that you and I have coached about this in the Facebook group a little bit, but when you think about, like, but cake is better. Cake makes me feel better. I like the way I feel with it.
It's not only that you like the way that you feel with it. Okay. It's not only like, I like the way I feel with a hug from my kid, but I never get sick from a hug from my kid. So it's not a problem for me to overindulge in that.
In addition to the cake makes you feel better or it tastes good is also that you have a negative outcome with it. It's not only that you feel better with it. And if it was, we wouldn't be coaching about it. You wouldn't have a problem. It wouldn't be an issue if the cake was just good.
There's also something negative that's happening, but your brain is only focusing on the fact that it tastes good. Okay.
It's not. Again, you don't want to argue with that. Like, like, cake does taste good. You're not wrong. Cake tastes delicious.
That thought cannot drive the car of your health. If it does, you will remain sick. That's really what it comes down to.
So a similar thought is this chicken salad. A burger tastes better. It's very similar. Your feeling in your body is going to be unsatisfied and you're going to seek out other foods to try to satisfy that. Your result is you eat something else. You either overeat or you eat something that doesn't serve your health, but it tastes better and it keeps you from being consistent. That is where this shows up. Okay.
You can also have the same thought about a chicken salad. The chicken salad is healing this. Eating this heals my cells. Think about that in your body right now. Think about something healthy. An avocado, a salad, a tomato, chicken salad.
Gosh, chia seeds or whatever. They're so supposed to be the superfood, right? Like, eating this is healing myself. As you think about that, what feeling comes over your body?
Maybe it's satisfied, but maybe it's, like, jazzed, a little excited. Man. I'm doing something actively right now to heal my body to heal my cells. Your action is that you do enjoy it. Like, you eat the food and you're like, this is like, this is awesome. I'm eating this. And you might be even motivated to, like, go for a walk afterwards or do something else. Drink a glass of water, whatever else it is. And then from that space, you allow yourselves to heal. Okay. Brains. Oh, strength. I like that one. I like that one a lot. Your brain is going to resist this. But the bird. Your brain's gonna say, but the burger does taste better. But the chocolate cake does taste better. And that might be true. But that thought, the more time you spend with it, just creates more unsatisfied feelings, dissatisfaction in your body.
And just as true about the salad. A burger does taste better than the salad, or cake does taste better than the salad. That is true. And you feel dissatisfied with it. Just as true that salad heals your cells and you feel strong with it. So what is the benefit of fighting to keep the story that makes you feel unsatisfied? To hold on to the thought it doesn't have? You don't have to annihilate the thought. I'm not asking you to set it on fire and get it out of your brain. It can be there. Does it have to drive the car? How much healthier, how much better would your diabetes be? What would your A1C read if you were acting from the feeling of strength? Because the things that you are doing are healing yourselves versus acting from the dissatisfaction of a cake? Piece of cake will always taste better. Or a burger will always taste better. Okay. That is how this thought model helps you to stay consistent. Okay?
All again, some. I mean, definitely Cheryl and N. I'm pretty sure Nysea. I always get your name wrong. And I'm so sorry, but you guys have put some things in here. Anybody else have thoughts that you're like, oh, you know, this is my thought is something totally different.
Any of those things that you have, please put them in there, because I'm happy to coach through any of those. But recognize that these thoughts. And again, you know eating lettuce is boring, right? If, like, you look at your salad, I'm like, this is so boring. And people do this all the time. It's week three of following a plan. You're like, I'm eating another damn salad, and this is boring. Boring. I'm so sick of salads. And your feeling is boring. And your action then is that you do something to get. Create some jazz in your life that might look like the candy jar. At work that might be like, oh, I'm just, screw this, we are going for pizza tonight. I'm not doing this shit anymore. It might be you go and get a drink, right? Like you get maybe, maybe like a margarita. But more than that, like, oh, I just need a little soda. But that soda, those little decision, those little couple bites from the candy jar are one. They do create too much insulin in your body and that too much insulin will create a backslide. Like you will not continue with the forward momentum. Your body's going to have to heal from that offense that you just had before. It will continue to heal. So that's one thing that is not consistent. That doesn't get you those long lasting results that you're looking for. But also that infraction like that decision to do something that you know is not healthy leads to more decisions. And that's where we talk about practice, right? The more you practice believing this is healthy and it heals my cells. The more you practice that thought, the more you're going to do it, the easier it becomes to do it. The more we practice these, what I call ass grabs, right? These little snacks, these little snatches that I'm hoping I won't get caught for. The more we practice that, the more we get really good at it. Being good at that ruins your health. It ruins your efforts at your health. Help. Okay. Right. I, because I trained my mind to think that way. Yeah. Yeah. Practicing does train you to do something. Right. Need to change the mindset. This is the thought process. Yes. This is the meat and potatoes. Sorry. This is the meat and potatoes of what creates these long lasting changes, this consistency that we're looking for. It is not another plan. It is not a, a, a, a powder, a shake, a supplement. It is not, it is not a med. For the love of all that's holy. Certainly not that. Okay.
I just need some ice cream like that. I just need a little bite of candy. A little candy. It hit the spot. I just need a little bit of that. That just creates this craving, this desire, that craving and desire. You are going to seek out some way to subside it it right.
To dampen it. And that is going to give you the result that any time that you're feeling that you're just going to look for it. Like, I just need a little candy. You're creating evidence. Yeah. Like, look now I just ate the little candy and I feel a little bit better. I just need a little candy next time too. Like that's typically. That would be my afternoon Mantra, I just need a little bite of candy just to get through the afternoon. That was my mantra for a long time, and it just created evidence that I needed a little candy to get through the afternoon. That is one of those things where we can look at desire and look at the cravings for food as a circumstance. And part of that is biologically, I always remind women, there is never a place in nature that your brain has gotten exposed to concentrated sugars like cane sugar, pure cane sugar in the form of a pound bag or whatever that we get at the store. There is no place in nature that your brain got exposed to chocolate and the fat that goes in the chocolate and the sugar all together. It just. It does not exist in nature. And what happens in our brain does create intense cravings.
There's nothing wrong with a craving for something.
It's going to be there. Unless you have been lucky enough to be raised by people who never allowed you to have any chocolate, which has its own set of bad things. Like, Halloween was not that much fun for you then, right?
Unless you've never been exposed to that, to know that it's super tasty. Your brain is always going to prefer the chocolate over the salad. Your brain's always going to prefer the burger over the salad. Your brain's always going to prefer the cake over the salad. It's just the chemistry of our brain. Nothing's broken. But just because the preference is there does not mean we need to act from that preference. If you wait till you prefer the chicken salad more than the chocolate cake, you'll never make these changes. Okay.
All right. I am going to see if I can share some of these links that I have in the chat. Oh, maybe I don't think that's going to work. We're going to stop share because that's probably going to be the first thing. If you have any other.
I don't see any hands raised. I see a number of comments in the chat, which I appreciate.
Oh, Cheryl. Ah, I love that you're coming on, Cheryl.
All right.
Hi, can you. Hi, friend. How are you?
[00:56:37] Speaker B: I'm good. It took me a while to figure out the zoom, but I'm here, so hopefully I'm doing it right.
[00:56:43] Speaker A: Yeah, you seem to be. Yes.
[00:56:46] Speaker B: Okay, so the idea is then that we.
We acknowledge that we have these thoughts that, you know, the cake is better than we want the cake, but because our brains will prefer that because that's what we've been used to. And then so it's like teaching a new.
Sorry, I've Got a bit of a cold. But it's teaching a new way of letting that thought come into our heads but choosing a different action. Is that correct?
[00:57:22] Speaker A: Yeah. And recognize you have done this in other places of your life. You probably haven't recognized it. Every morning we get up and go to a job, it's not because we want to. Right, right. We would prefer to stay in bed, especially when it's like nine degrees outside. We would prefer to stay in bed and not get up and go to work. But we still get up and go to work. Right, right, right.
[00:57:50] Speaker B: And then the idea is that the more that you.
You practice it, the more that you do this, the more that you just.
Oh, kind of. You let the thought be, but you override the action on that thought. The more that. That. That we're sort of. The brain gets reset almost.
[00:58:11] Speaker A: Yeah, well, the brain and I will offer it. I mean, so I feel women ask me pretty regularly about do I struggle? Like, do I want. And of course, the holidays just passed. And, like, if you asked me in August, I'd be like, I don't know. I mean, like, I could take or leave any of the sweets. Whereas before I was like, oh, my gosh, which leg do I sever to get more M M's, Right?
It does. After you practice it a while. Like, the more practice, the more time you spend choosing the chicken salad instead of the cake, the easier that choice does get. And again, it's a practice thing. The more times you ride a bike, the easier it gets to ride A B. More times you learn to drive a car, the easier it got to drive a car. The more you practice it, the easier it gets. But if you, you know, re. Expose your brain, like, if you go back to, like, letting go of the practice of not eating does become like, oh, I mean, so after the holidays, like, my brain had a lot of cravings. It did not last nearly as long as it used to. But I remember, like, on the 27th being like, like, holy crow, my brain's offering me all this junk. What's happening? And it's like, of course it's offering you all the junk. You've enjoyed the holidays and had treats over the holidays. So of course it's offering you that. Right.
And the recognition. I think that the reason it passes easier is because I'm not fighting with it. I'm not trying to find the alternate universe where I can live, where there is no craving for chocolate, because that's always going to be a part of my brain.
[00:59:41] Speaker B: Yeah, yeah, yeah. And Actually, I've noticed that, like, we went on a big holiday and so I was doing very good before the holiday and there was gonna. I knew there was going to be lots of eating and food, and I did. Not so bad on the holiday, but when I really messed up was coming back from the holiday. So it was almost like after. And then I just felt like the cravings and all that were just huge.
[01:00:17] Speaker A: Yeah. So curiously, when you were on the holiday, give me some things that you ate during the holiday that wouldn't have been something that you would have eaten like, that. You like, you're like, I know this isn't going to help my diabetes out.
[01:00:30] Speaker B: Right. Well, we were on a ship and they had these almond croissants and they were really good. That.
[01:00:37] Speaker A: Yeah.
[01:00:38] Speaker B: And so, you know, started off with one almond quassant a day, and then I was going like, by the end of the. It was about 11 days, and by the end of it, I was having two almond croissant a day. And now we did do lots of walking, so I actually only gained five pounds. But then coming back, it just felt like. Like I just couldn't get out of the. Couldn't get back to where I was before the holiday.
[01:01:11] Speaker A: So when you were on the ship and eating the croissants, what story was. I mean, like, you weren't like, you allowed yourself to have them, right?
[01:01:22] Speaker B: Yeah.
[01:01:23] Speaker A: And what was the story like? What was the. Why did you tell yourself it was okay to have them on the ship?
[01:01:29] Speaker B: Well, because I think I had in my mind, okay, this is 11 days.
So it's like, I'm gonna allow myself this 11 day, and we don't, you know, it's not something. It was more of a. A dream trip. So it's not something we do all the time.
[01:01:45] Speaker A: Yeah. Yeah.
[01:01:46] Speaker B: So, yeah.
[01:01:47] Speaker A: Yeah. You had. This is a special occasion and I'm gonna let this happen.
[01:01:51] Speaker B: Yeah.
[01:01:52] Speaker A: And then on the way home, what was your story about things like crystal salts?
Why. Why wasn't it okay in the airport on the way home or two days after you were home? Why weren't they okay?
[01:02:06] Speaker B: Well, it was interesting because they. I just continued to eat the same way. Like, I didn't.
[01:02:16] Speaker A: Yeah. And why was that a problem, though?
[01:02:20] Speaker B: Because I was gaining weight and I wasn't feeling good, so it was, you know, it was not making me feel good.
[01:02:27] Speaker A: But on the ship, you were having a thought that, like, this is a special time and it's okay and there's a calm and a peace that comes over your body.
[01:02:35] Speaker B: Yeah.
[01:02:36] Speaker A: When you feel that way.
[01:02:37] Speaker B: Yeah.
[01:02:37] Speaker A: And you eat the food and you enjoy the time.
[01:02:40] Speaker B: Yeah.
[01:02:40] Speaker A: But when you come home, there's a thought. This got to stop. The time's over. This is not okay. That creates friction in your body. That creates the fight. That's why it feels hard.
[01:02:52] Speaker B: Yeah. And that. That was exactly what. There was like the fight. There was like the. Yeah, I want it, but I like it. Like a toddler. But I wanna. But I want it. I want to keep, you know.
[01:03:03] Speaker A: Yeah. Yeah, of course. Of course. I think the realization. I think that it gets quicker and more peaceful when you're like. For my brain at least, like, I'm like, like, why am I. I'm like, why? Where are all these. It's confusing because for so much of my life I don't have all these cravings. So I'm like, where are those coming from? But I answer the question. They're coming from the fact that you enjoyed grandma's fudge over the holidays.
[01:03:29] Speaker B: Yeah.
[01:03:29] Speaker A: And you don't usually eat those things. And this is just the way the brain responds to it. It's kind of like if you, you know, hit. If you get a cut on your hand when you're cooking, like, it's annoying that it hurts for so many days until it heals. But you're not like, why is this happening? What do I do to stop it? You're like, oh, this just has to heal.
[01:03:49] Speaker B: Yeah. Yeah.
[01:03:51] Speaker A: And there isn't that frustration that goes along with it. And of course that's why it seems so hard.
[01:03:57] Speaker B: Yeah. It does seem very hard for sure.
[01:04:00] Speaker A: Because we're expecting our brain not to do this.
[01:04:03] Speaker B: Yeah.
[01:04:03] Speaker A: Where it's the. And I do think that that's a lot of the reason that women do struggle with making these changes is because we are like, like I've. I've made the decision. I've arrived at a decision. Why is it just not working? And it's just not working because we don't realize that our brain is definitely going to throw up some roadblocks because it wants that feel. Goodedness that comes with some of those foods.
[01:04:27] Speaker B: Yeah.
[01:04:28] Speaker A: Yeah.
[01:04:28] Speaker B: Yeah.
[01:04:29] Speaker A: Does that help, Cheryl?
[01:04:31] Speaker B: It does. Yeah. And I still, you know, I mean, it's still. I. I don't know what sort of the first step is, I guess has.
In changing the thought process other than just letting it be. But then I like what you said about that. The phrase, this is healing my cells.
[01:04:54] Speaker A: Yeah.
[01:04:55] Speaker B: And so then I get.
I eat something that's not healing my cells. Then I get that thought process, you know, this is damaging my cells.
[01:05:07] Speaker A: Yeah. I think that whenever you feel discontented about what you're eating, like you. And again, this starts with a plan, ladies. And I know that again, like I've posted about this, but I do think plans are the biggest gift that you can give to yourself. Do you need to eat from a plan for the rest of your life? No. Once you've developed a relationship with yourself where you know you're gonna eat in the, in the benefit of your health, like, once you're like, this is a no brainer, like, I'm just not eating burgers, like, and that's where I mean, I'm. Pizza is not a thing I'm going to eat every day. Burgers. I mean, when I go to Chicago, I'll eat a pizza, but outside of that, I'm not eating pizzas. Right. When you develop a relationship with yourself where you're like, no, I take care of my biology a little bit differently than maybe everybody else does. And that's fine. Once you develop that relationship, you don't need to be on a plan. But when you have that difficulty making the decision in the best interests of your health, a plan is the quickest way to change that for you. And so making the plan is where it starts. And then when you're discontented with the plan and you feel that discontentment, a question, why am I doing this?
Why is this so important to me?
[01:06:18] Speaker B: Yeah.
[01:06:19] Speaker A: And, and then answering that, because that's going to give you the thought that's meaningful for you, right?
[01:06:26] Speaker B: Okay, that's a, that's a good start.
[01:06:29] Speaker A: All right, guys, thank you everybody for showing up and being here and for your great questions and interaction. Cheryl, thank you so much for coming on. It's so nice when people will come and coach. So if you all have any questions, I put some information in the chat box. My email address, the 14 day guide is in there if you don't already have it. And then if you want to do a reverse your diabetes assessment call to kind of figure out where you're at at that point, we can also talk about the group. If you're interested in hearing more information about that, you can sign up for that through that link, that calendly link.
[01:07:01] Speaker B: So I don't see it in the chat box.
[01:07:04] Speaker A: Oh, it may. It's up a little ways. I see my 14 day.
Takes me a minute to get up there. Hold on now I've blown it up big. It should be up way higher than the 14 day guide there it went.
[01:07:24] Speaker B: Maybe I'm looking in the wrong spot.
[01:07:26] Speaker A: That's okay. I'm going to try to. Oh, I don't want to delete it.
I'm going to put it in there again here real quick.
Copy V.
Oh, that's not right. Oh, my goodness. Did I put the wrong. No, no.
Certainly technology is not winning today, but some days it does.
Well, it's not going in for some reason. If you need to set up that reverse your diabetes assessment call, go ahead and reach out to me and we'll get it set up. Okay.
[01:08:00] Speaker B: Okay, great. Thanks.
[01:08:01] Speaker A: All right, guys, have a great day. We'll talk soon.
[01:08:04] Speaker B: Bye.
