0:04

Hello and welcome to the Diroby Health Show . I

0:06

am excited today to do an episode on hemoglobin

0:08

A1C . And

0:11

this one started off out of personal

0:13

interest because in my last

0:15

doctor's visit and had blood

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work done , I learned that my

0:19

A1C level was 5.6

0:22

. Now I'm

0:24

a health guy , I'm in the health world

0:26

, I own a supplement company

0:29

, I exercise every day and I eat pretty

0:31

darn good , and so this is a

0:33

little bit disappointing . I'm not going to lie

0:35

. I thought 5.6

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. Now that's in the normal range

0:40

, don't get me wrong , but it's the very , very

0:42

tippy top of

0:44

the normal range . 5.7

0:46

to 6.5 is pre-diabetic

0:49

. And as I say

0:51

that it doesn't sound quite right , let me pull

0:54

up the actual stats

0:56

here . Yeah , so 4.8

0:59

to 5.6 is considered

1:01

the normal range and , as I mentioned , I was at

1:03

5.6 . The very highest

1:05

you can get without going into the pre-diabetic

1:08

mode . Then 5.7

1:10

to 6.5 is pre-diabetic and

1:12

6.6 and higher is

1:15

considered diabetic . And , by the way , if you're over

1:17

the age of 45 , it's highly

1:19

recommended that you have your A1C tested

1:21

at least every three years just

1:24

to make sure that you're not getting outside

1:26

of the range . And , of course , if you're pre-diabetic or diabetic

1:29

, you'll need to be more

1:31

aware of this more tested , and

1:33

you should generally be under the care of

1:35

your physician to

1:38

be watching over this situation

1:40

, and so this

1:42

is a bit alarming for me , thinking

1:44

, geez , I work pretty hard on my health . Why

1:47

am I at the top of the range ? Now , I'm not a perfect

1:49

eater and don't have a perfect

1:51

lifestyle . I'm a health-conscious

1:54

person . But that was the first

1:56

epiphany I thought . You know I

1:58

probably feel like I'm doing better

2:01

than I am . It was a wake-up call

2:03

. It was a . Maybe I'm

2:05

justifying too many treats , maybe

2:07

I'm eating a little too sporadically . It made

2:09

me make a few changes , which

2:11

I'll talk about here in a minute and

2:13

that you might need to do as well . As a matter of fact , if

2:16

you haven't had your A1C tested

2:18

in a little while , it'd probably be smart to go

2:20

see your doctor and get that tested

2:22

. This is a number we should all know about . What it

2:24

indicates is your average blood

2:26

sugar level over about the last 90 days

2:28

, and it is a key marker in our health to

2:31

determine whether we are in a healthy

2:33

range of how we manage our blood sugar , or

2:36

pre-diabetic or , worst

2:38

case , of course , diabetic . So

2:40

something that we ought to have tested . It's

2:42

a generally part of a physical

2:45

. When you get a regular physical which

2:47

I hope , dear listener , that you are doing

2:49

on a regular basis it's one

2:51

of the numbers that is On

2:54

the test that you get and you

2:56

know , along with your triglycerides

2:59

and and the variety of other things that you

3:01

typically get , this is considered

3:03

one of the foundational test . So we

3:06

all should know that number . But I'm embarrassed

3:08

to say that , being a health professional

3:10

, I've never paid enough attention to

3:12

this until recently , because of my

3:14

own number being kind of high , and so

3:16

I thought , you know I'm probably not the only

3:18

one out there . It could be that you also

3:21

, if you're tested , we'll find that

3:23

how you think you're doing your health may be slightly

3:26

, you know , not not quite as good as

3:28

you think now . Of course , some of this is genetic

3:30

. There are certain elements of

3:33

our genes that some people would would

3:35

have a higher number Than others and

3:37

probably do better in certain ranges

3:39

than others . You know , like everything

3:42

in health , it's it's

3:44

not necessarily black and white , but these skills

3:46

should be taken seriously . In other

3:48

words , it could be that , no matter how

3:50

healthy I am or how hard I work on

3:52

it , that my natural A1C

3:54

will just be on the high end of the normal scale that

3:56

could be . But you know what ? I'm still

3:58

going to make some lifestyle changes and work on it , and

4:00

I'd like to talk to you to you about those

4:02

here really quickly , because some of these might

4:04

apply to you as well . The first one

4:06

that I did is I

4:08

got more regular with my eating . I've been doing

4:10

a lot of personal experimentation

4:13

with my intermittent fasting , testing

4:15

eating at earlier times , testing dirty

4:18

intermittent fasting , or sometimes I ate

4:20

, but just like my supplements and a

4:22

drink , or like a fiber drink

4:24

, a greens powder , something like

4:26

that . Before I had a real first meal

4:28

at At nine o'clock or

4:30

10 o'clock or 11 o'clock , and

4:33

then in the evening I was somewhat inconsistent , sometimes

4:35

having dinner at five o'clock , sometimes having dinner at

4:37

six or seven o'clock . And from

4:40

all my research and

4:42

from doing a show , one of the things I've come

4:44

to believe Is

4:46

that eating at regular

4:48

times is important for a variety of reasons

4:51

, and not just For

4:53

this particular reason of managing blood sugar levels

4:55

, but also for our general circadian

4:57

rhythm and for hormone management

4:59

. And so One of the things I did is I got

5:01

more strict . I'm trying to eat my first meal

5:03

right around 10 o'clock in the morning and

5:06

trying to be eat . My last one is

5:08

close to six o'clock . As

5:10

I can , every single day , I

5:12

also cut out snacking in between meals

5:15

. I'm trying the best I can

5:17

to eat till I'm satisfied . Three

5:20

meals a day Breakfast at 10

5:22

, lunch at two or three . I do

5:24

get you know I that kind of depends on my have

5:26

meetings , whatever . I can't get that one is accurate

5:28

, as I Seemed to be able to get my breakfast

5:30

or dinner , so it fluctuates

5:32

a little bit , and then dinner at six . As I mentioned

5:35

, if I am really hungry

5:37

, I'm trying to keep my snacks

5:39

very healthy . One

5:41

of the things I'm doing is trying

5:43

to eat an apple a day , whether it's with a meal

5:45

or as a snack . So I'm going to have a snack

5:47

, is usually an apple and some almonds or

5:50

something like that . So a healthy snack

5:52

, not a sugary snack . So

5:54

those are a couple things I've done . I've

5:57

standardized the times that

5:59

I eat and that's probably something you ought to

6:01

think about as well and , as

6:03

I've mentioned many times on the show , got a

6:05

little more strict on what I eat after dinner , even

6:07

your parties on the weekend , whatever . I'm

6:10

not a black and white thinker , I don't like the idea

6:12

of never going to a party and having a treat

6:14

at eight or nine o'clock . I think our bodies are perfectly

6:17

capable of handling that , but

6:19

if I'm not careful I get a little bit out of control

6:21

, where two or three times week I find

6:23

I'm breaking my fast after dinner if I'm

6:25

not really careful . So I'm

6:27

being more strict , trying to make sure that's no

6:30

more than once a week or less

6:32

, which I just

6:34

think is a fantastic health habit . Another

6:37

one that I worked

6:39

on and improved personally is

6:42

my supplement strategy . I

6:44

take Mimi's Miracle Multi , of course , which

6:46

has direct blood

6:48

sugar management products

6:50

in it , chromium GTF being the main one

6:53

, and what I did

6:55

? I added on a dose of

6:57

pounds and inches drops in the evening

6:59

because that gives me 500 MCG's

7:01

more of Chromium GTF

7:03

, plus other weight

7:06

loss Ingredients included

7:08

in the pounds and inches drops that help

7:11

to manage blood sugar as well , and

7:13

so I've added that into my routine , even though I'm

7:15

not really on a diet I don't really need to lose

7:17

weight . I am currently at my ideal body

7:20

weight and

7:22

my body fat percentage is in a range

7:24

I'm happy with , but I'm taking

7:26

the pounds and inches drops directly to

7:28

lower my AC

7:31

one from the high end of the normal range , and

7:33

so that's another thing that I have done

7:35

. And then , of course , when

7:38

I'm eating , I'm trying to

7:40

keep any like blood

7:42

sugar spiking foods to

7:44

a minimum , eating according to

7:46

the rules of the undiet a balance

7:49

of healthy carbs , fats

7:51

and protein with each

7:53

meal . And , again , to keep me from snacking

7:55

, I'm trying to keep that protein

7:58

really high with each meal

8:00

, and that , to me , is the ultimate

8:02

thing I can do to control

8:04

my own cravings . So those

8:07

are some of the things I'm working on and

8:09

, by the way , on our blog we've posted a whole

8:11

piece about hemoglobin A1C

8:13

that I'd recommend , and that

8:16

piece is at blogdirobicom

8:18

slash understanding hemoglobin A1C

8:21

. Chances are you won't

8:23

remember all that , and that's fine . I'll put a link

8:25

in the show notes so that you can get

8:27

more detail that I'm covering here in the podcast

8:30

. However

8:32

, if you're like me , I just hope that

8:34

this is something I'm

8:36

bringing to your attention the same way it was brought to my attention

8:38

when my number started to move

8:40

up to the high side . I'm 57 years

8:43

old , and so for the first time in my

8:45

life , I'm on the high side of that scale . As far as

8:47

I can remember , it's never been brought by

8:49

me . Doctor did mention hey , your A1C is

8:51

okay , but you are right at the

8:53

number , and so this is a bit of a wake up

8:55

call . That could be the same for you

8:57

too . I don't know something like . I

8:59

say this is a critical

9:02

number in the health

9:05

community to know . It's

9:07

important as many other numbers

9:09

that get tracked , but

9:11

has not been to me because it's never been a concern

9:14

. And so now it is , and

9:16

maybe that's true for you too . So

9:19

a few more tips here

9:21

on managing A1C . Cut down on highly

9:23

processed foods and sugary

9:25

treats . Of course those directly

9:27

affect your blood sugar more than proteins

9:29

, high quality carbs

9:32

or fats will . As

9:34

I mentioned . As far as dirobyte supplements

9:36

, both our pounds and inches drops and our Mimis

9:38

miracle multi are specifically

9:41

designed for weight management and blood

9:43

sugar management . There's clinical studies

9:45

on chromium GTF showing

9:47

that it helps regulate blood sugar and

9:49

so for some of you , if you're done with

9:51

our pounds and inches drops as far as achieved your

9:53

weight loss goals , I would highly

9:55

recommend you now add in the Mimis miracle

9:58

multi as your ongoing maintenance

10:00

management tool Because

10:02

of that it's not like any other multi . If you're

10:04

not familiar with it . Make sure and look at the ingredients

10:07

at dirobicom to see what I

10:09

mean . Lifestyle

10:11

again , eating at regular times

10:13

. It makes a big difference . Next

10:15

, what you drink cutting back on soda

10:17

, cutting down on sugary drinks , creamers

10:20

, all that type of stuff , and drinking

10:23

mostly water , of course , a great

10:25

health habit . And if

10:27

you get sick of water , back to back to some

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dirobi solutions we have

10:31

focus up . You can add in the afternoon which

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I think tastes delicious . To be honest , I didn't think

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it tasted delicious the first time I tried it . It

10:38

had to grow on me , but now I love it . It's a fantastic

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substitute for coffee in the morning or

10:43

a pick me up in the afternoon and

10:45

adds a little bit of flavor . We also have

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a neuro boost , which is a fantastic

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natural energy drink . That's also also has a

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nice orange flavor , so you can

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add that to your water and get a bunch

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10:59

, some some a little caffeine for a boost , as well as a

11:01

lot of health . It's a it's a healthy natural

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both . Both neuro

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up our natural energy drinks . The

11:14

other thing that we have to offer that can really

11:16

improve your water drinking habit

11:18

is our Greens

11:21

and Reds superfood , and I have a

11:24

drink of that every single day . Another

11:26

thing if you have any digestive issues , if

11:29

you have our Greens and Reds superfood and that

11:31

is not giving you all the fiber that you

11:33

need , or you have digestive or

11:35

issues

11:37

in your regularity or whatever

11:39

Another little thing you could do is add

11:41

a little bit of psyllium husk , a very inexpensive

11:44

powder you can buy off of Amazon and your local

11:46

health food store . So these are just a few

11:49

ideas you can add to

11:51

your water habit to make it more

11:53

functional , to taste better and to add

11:55

a lot of phytonutrients and

11:58

general health boosting things

12:00

into your water . And those are

12:02

three items that we sell at dirobycom

12:04

, and so

12:06

I hope this has

12:08

been interesting to you . I

12:11

again . Again

12:13

, I'm 57 years old . This has never really

12:15

been on my radar because I've never really had

12:17

a challenge with it in the past , but

12:20

it is something that if you're not

12:22

aware of , next time you get your yearly

12:25

physical done , I highly recommend that you

12:27

pay attention to that , ask your physician

12:29

how you're doing and and

12:31

then take these natural steps

12:33

. Anyway , like everything I've mentioned

12:35

in this podcast , is a

12:38

healthy habit that all of us should be doing

12:40

, like , whether it's eating at a regular time , eliminating

12:43

sugary drinks , cutting down processed

12:45

foods or adding blood sugar

12:47

management supplements into our diet . These are all

12:49

healthy things we ought to be doing anyway

12:51

, and if we do , hopefully

12:53

we'll avoid any problems with our A1C . But

12:56

to be sure , you ought to have the test and

12:58

then , if you're on the high side , as I was

13:01

, I'm hoping next time I get tested I've

13:03

brought it down through being more strict with

13:05

my diet . As I've mentioned Again

13:07

, we have a whole post on this at

13:09

blogdirobicom . I'll

13:12

put a link in the show notes . And until

13:14

next time , this is Dave Sherwin , wishing you health

13:16

and success . You

13:47

.