0:19

Consistency matters , especially

0:21

when we talk about diabetes , the more consistent

0:24

you are with checking your blood sugars , being

0:26

on top of your blood sugars , being able to predict

0:28

what your blood sugars are going to do , based off of the

0:30

food that you're eating , the water

0:32

that you're drinking , the sleep that you're getting , the exercise

0:35

that you're getting . What

0:42

do you value when it comes to food ? For me

0:44

, the number one thing , the number one

0:46

thing that I value when it comes to food , is

0:49

quality . Welcome

0:56

back to the Healthy Diabetic Podcast

0:59

. I'm your host , as always

1:01

, coach Ken Canis . Before we get started

1:03

, please remember the nothing that you hear on this podcast

1:05

. If you consider medical advice or otherwise

1:08

, please always consult your medical team

1:10

before making any changes to your

1:12

diabetes management . Okay

1:14

, I'm going to jump right in . Today I've

1:17

been under the weather , so my

1:20

apologies for those of you

1:22

who listen every single

1:24

week and expect the

1:26

episode to drop every Friday . It's

1:29

Saturday morning at like . I

1:31

think it's like what time is it ? It's

1:33

freaking seven o'clock in the morning Recording

1:37

this episode . I've been under the weather . It was really sick

1:39

yesterday . The

1:42

final edits and everything didn't get approved

1:44

for today's episode

1:47

. I decided

1:49

to just sit here and

1:52

do a quick one for you guys . Had

1:55

it in my head , I was thinking about what

1:57

I wanted to do today , since we're going to wait to release

1:59

today

2:02

or this week's episode with our

2:04

guest , but I

2:06

decided to just sit down and record

2:09

this one for you guys because it's

2:11

been on my mind for a while . I've seen a lot of posts

2:14

on social media about different

2:16

ways to improve your A1C

2:18

, lower your A1C . There's so many different things

2:21

and I really think

2:23

about 10 things

2:25

that you can really do to improve

2:27

your A1C and improve your overall

2:29

life with diabetes . So

2:32

I'm going to go through all 10 of these thoughts

2:35

that I have , these things that

2:37

I constantly am talking

2:39

about , these things that I've pretty

2:42

much put into place in my own management

2:44

style that I coach people on . So

2:47

let's dive into this . Number one . You've

2:50

heard me talk about this so many times . This mindset Having

2:53

a good , positive relationship with

2:56

diabetes is key . It

2:58

is so important . Think

3:01

about any time in your diabetes journey

3:03

that you haven't been

3:05

in this place , that you haven't had a good

3:07

relationship with diabetes . What

3:10

was your life like ? Were your

3:12

A1Cs good ? Were your

3:14

blood sugars good ? Did you have fluctuating blood

3:16

sugars ? Most people that

3:18

I talk to . I'm sure there's

3:20

people out there and maybe

3:23

you're listening to this I'm sure there's

3:25

people out there that don't

3:28

have the greatest relationship with diabetes but

3:31

do just fine with their blood sugars . So

3:33

I think that it's an important piece

3:35

to talk about , because it

3:38

is 100% the very

3:40

first place that we have to start when we're

3:42

talking about building our own unique management

3:45

style . What is your relationship with diabetes

3:47

? I want you to ask yourself that what

3:50

is your relationship with diabetes ? Number

3:52

two goes into food . I've

3:54

been talking a lot about food over the past six

3:56

months , especially now that the

3:58

diabetes nutrition master course is

4:00

now out , and if you're interested in that

4:02

, the link is

4:05

in the show notes so

4:07

you can just go to the

4:09

website for that course . I've

4:11

taken a long time . It's taken

4:13

a long time to create that course because

4:16

it breaks down everything that I believe

4:18

that can help us improve our

4:20

A1C , our blood sugars and our overall life

4:22

with diabetes . So number two

4:24

is nutrition . You have to ask yourself

4:27

a couple of things . The first thing is what is your relationship

4:29

with food ? That is obviously

4:31

the first place that we have to start

4:33

. We have to start our diabetes

4:36

journey with this thought process

4:38

, of mindset and what our relationship

4:40

with diabetes is . But we also have to do

4:42

the same thing with food . Once

4:44

we understand that , once we clarify that for

4:46

ourselves , are

4:49

you someone that uses food as

4:51

an escape from emotions ? Do you use

4:53

food as an escape

4:56

when you're out with friends ? How

4:59

do you deal with food ? Are you

5:01

someone that values food on a high

5:03

level ? For me , my number

5:05

one value with food and I've talked

5:07

about food values a lot over the past

5:09

six months and that's also in the course but

5:11

this thought process of food value is very

5:14

important because it allows you to identify

5:16

what do you value when it comes

5:18

to food . For me

5:20

, the number one thing that I value

5:22

when it comes to food is quality

5:25

. That is the number one thing . It's not price

5:27

. Price is very important to me and price

5:29

is probably very important to you . Price

5:31

is not the very first thing that I go to when

5:34

I go through the grocery store . I'm not looking at

5:36

price first . Price is probably the last

5:38

thing I'm looking at , because I have

5:40

a whole process , an entire process

5:42

, when I go through the grocery store and I'm looking at food labels

5:45

and I'm trying to figure out outside

5:47

of the norm or the bare essentials

5:50

, or the things that I'm constantly consuming

5:52

and eating . Maybe there's something else

5:54

that , oh , I want to try this product , or I want to

5:56

try this product , or I heard that this yogurt was really

5:58

good . I'm going to look at

6:00

the food label and that

6:02

food label has to get through what I

6:04

call my BS meter . At

6:06

the end of the day , what

6:08

does it take for you not to consume

6:11

this product ? What does it take for

6:13

you to consume this product

6:15

? That , for me , was a very

6:17

big thing when I started identifying

6:20

my food values . So nutrition

6:22

is number two . The number three thing

6:24

so we've got number

6:26

one is mindset . What is your relationship

6:28

with diabetes ? We've got number two . What

6:31

is your relationship with food and how do you value when it comes to food

6:33

, depending on when you're diagnosed

6:35

, depending on who you're diagnosed by ? I've

6:38

heard so many different stories and I know we just

6:40

talked about three , but I wanted to go back to

6:42

food for a second . When you

6:44

think about food , it's

6:46

important to recognize that it's

6:49

not just about the carbohydrates

6:51

, it's not just about the sugar . We

6:54

should be looking at the quality

6:56

of what we're consuming , because

6:59

every carbohydrate is not

7:01

created equally . I

7:03

could have a really healthy carbohydrate

7:06

that has 30 grams and then

7:08

a white piece of bread that has 30

7:10

grams . The gram carbohydrate is

7:12

the same , exact , but how

7:15

that carbohydrate is going to

7:17

affect one of my blood sugar and

7:19

my digestive system and my overall

7:21

health are two totally different things , so

7:23

it's very important to understand that All

7:25

right . Now let's go into three . Three is exercise

7:28

. Number three is exercise

7:30

. Exercise , I believe , is something that

7:32

we don't do enough

7:34

of or take into account of how

7:36

impactful it is on our blood sugars . If

7:39

you are an advocate-exerciser , you

7:41

know exactly what I'm talking about . Exercise

7:44

is one of the number one things , I

7:46

believe , that can improve your insulin sensitivity

7:49

, and that's what this is all about . We want to be

7:51

able to improve and heighten our insulin

7:53

sensitivity , and what better way

7:55

than to exercise , move

7:58

, every single day ? Now , what do I mean by

8:00

exercise ? Because I think

8:02

some people have this misconception

8:04

about exercise , like , oh , I have to go

8:06

run a mile , or I have to go run

8:09

until I fall over when I'm exercising

8:11

, or I have to do all this strength training . No , that's

8:13

not what we're saying . We're saying movement

8:15

. Whatever that is , for you , movement

8:18

is going to be different than for

8:20

me than it was when

8:22

I was 20 years old . My

8:24

body is going to respond differently to movement

8:27

now than when I was 20 years old . Your

8:30

body is going to respond differently if you're

8:32

10 years old , 15 years old , compared

8:34

to if you're 60 years old . So movement

8:36

is the key . It's not just about

8:39

strength training , high intensity , low intensity

8:41

, that doesn't matter

8:44

in terms of the exercise piece , in terms

8:46

of really focusing on increasing

8:49

or improving your

8:51

insulin sensitivity . Now , saying

8:53

that , I will say I want

8:55

to make this very clear that

8:58

you're just going for a walk every

9:00

single day for an hour . That's

9:03

going to improve your insulin sensitivity and

9:06

it will also improve your

9:08

cardiovascular health

9:10

because we're doing low intensity

9:12

movement right . Cardio is

9:15

walking or jogging . When

9:17

we talk about , oh , I'm going to go out and do cardio

9:19

, that is not going and doing

9:21

intervals . That's not

9:23

going to orange theory and running

9:26

a 10%

9:28

incline at 8 miles an hour

9:30

for 60 seconds . That's

9:32

not what cardio is . Cardio

9:34

is low intensity exercise and it's

9:36

important to understand that because

9:39

we need to be able to have a good aerobic

9:41

capacity , because that's also going

9:43

to help with insulin sensitivity . Now , when

9:45

I talk about exercise , when I coach people

9:47

, whether it's a fitness client , weight loss client , diabetes

9:50

client , whatever it is . When I talk about exercise

9:52

, I'm focusing on the entire plan

9:55

. We're putting together a whole entire

9:57

program , not just , hey , I want

9:59

you to go walk 60 minutes every single day . Not

10:02

just I want you to go do

10:04

strength training for 60 minutes every single

10:06

day . I want you to go do high intensity two or three days

10:08

a week . That's not what we're talking about . It's

10:11

talking about putting all the components that we have

10:13

under our you know , within

10:15

our disposal , and we're going

10:17

to do an actual plan that

10:20

is going to work for you and your

10:22

diabetes and your lifestyle . So

10:24

number three is exercise . Number

10:27

four is going to be consistency

10:29

. This is one thing

10:31

that I think that a lot of people don't

10:33

understand or maybe realize

10:35

, is the consistency of

10:37

what we are doing constantly

10:39

is very , very important . Now

10:42

, what does that mean ? What does consistency actually

10:44

mean ? Well , to me , consistency

10:46

means having good , healthy habits

10:49

. That's what consistency to me means

10:52

. No matter what those habits are , their

10:54

good healthy habits are going to ultimately improve

10:57

your overall health . So consistency

10:59

matters , especially when we

11:01

talk about diabetes . The more consistent you

11:03

are with checking your blood sugars , being

11:05

on top of your blood sugars , being able to predict

11:07

what your blood sugars are going to do , based off of the

11:10

food that you're eating , the water

11:12

that you're drinking , the sleep that you're getting , the exercise

11:14

that you're getting . All these components

11:16

really work together to

11:19

improve your A1C and improve your

11:21

overall health with diabetes . So

11:23

we got . Four is consistency . Five

11:26

is going to be hydration . I just spoke

11:28

a little bit about hydration , but hydration is also

11:31

a very big thing . That's important . Not

11:33

enough people , in terms of human beings

11:35

, we don't get enough water

11:37

, and this is what I'm talking about when I talk about hydration . I'm

11:39

not talking about sports drinks , I'm talking

11:41

about water . Your body

11:44

is made up of a

11:46

significant amount of water

11:48

and when you exercise , you sweat

11:50

and you secrete water

11:52

. So we need to make sure that we're

11:54

continuously rehydrating

11:57

ourselves every single day . If you're a young

11:59

athlete I have been in

12:02

this position so many times when

12:04

I was a young athlete you get cramps

12:07

when you're competing in a meat , a

12:09

match , a game , whatever it

12:11

is . That's because , most of the time

12:13

, it's because that you're dehydrated

12:16

and you can't just start consuming

12:18

water the day of your competition

12:20

. You have to be consuming water on a regular

12:22

basis all the time , so you're

12:25

not getting those cramps . That's just an example

12:27

of why hydration especially for

12:29

a young athlete is so important

12:31

. So we got hydration , making sure we're drinking

12:33

enough water . So

12:36

, for me , I constantly tell my clients

12:38

that I work with to always

12:40

have a water bottle with them all the time

12:42

. If you're at the house , there always should be a

12:45

glass of water that is full

12:47

or filled up , because

12:50

you should be sipping on that water all day long

12:52

. If you're at the office , if you're at work

12:54

, you should always have a water bottle next to your

12:56

desk . There's no excuses not to be

12:58

hydrated . So make sure that you're getting

13:00

hydrated . Number six is sleep

13:03

. So sleep is something that

13:05

we do not get enough

13:07

of 100% . Think

13:09

about all the times that you've woken up and

13:11

you've gotten , let's say , even 10 hours of

13:14

sleep , but you're still worn down

13:16

. That next morning when you get up

13:18

, it's because you're not getting consistent

13:20

sleep . So we went back . We're going back to consistency

13:22

, consistent sleep and

13:25

, on top of that , uninterrupted

13:27

sleep . So we can sleep 10 hours

13:29

but have to get up two or three times and go to the

13:31

bathroom , whether it's because our blood sugars are out

13:33

of whack that night . It's happened to all of us

13:35

. It's okay , but it's part of this

13:37

process of understanding that sleep

13:40

is so important . If you're sick , right

13:42

, I was really

13:44

sick yesterday , really sick , throwing

13:47

up everywhere , coming out both sides . It

13:49

was not pretty and

13:51

I was able obviously , because it is

13:53

the weekend , I was able to get a good

13:56

amount of sleep after I was done throwing

13:58

up everywhere . So making sure that we're

14:00

getting good enough sleep and that uninterrupted

14:02

sleep is very important . Number seven

14:05

is stress levels . Making

14:07

sure that we're able to lower our stress

14:09

levels in some way is extremely

14:12

, extremely important . There's

14:14

nothing worse for the body

14:16

, especially for weight loss , than

14:19

stress and whatever

14:21

stress that might be . So I want

14:23

you to think about the things that you

14:25

enjoy doing , because those

14:27

things that you enjoy doing are going to help with relieving

14:29

stress . For some people , it's exercise

14:32

. For some people it's hanging out with friends

14:34

. For some people it's

14:36

watching TV with their significant

14:38

other or their friends or whatever it might be

14:40

. Whatever you really

14:43

hone in on in terms of

14:45

being in

14:47

a de-stressed state . Those

14:50

are the things that you have to lean

14:52

on . I'm not telling you that exercise

14:54

is the number one thing to relieve stress

14:56

, because it's not For some people

14:58

, it is For me . I love to

15:00

exercise when I'm super stressed , especially

15:03

being by myself with my thoughts

15:05

. I never used to like

15:08

doing that because for me , being

15:11

alone with my thoughts used to be like , okay , well

15:13

, I can't . All the negative

15:15

stuff that's going on in my life right now is coming

15:17

up , coming up , coming up . But what

15:20

I've been able to do within

15:24

my journey , and especially the place I'm

15:26

in right now , is be able to

15:28

be with those thoughts , internalize

15:31

them , and not just internalize

15:34

them , but ask myself one specific

15:36

question that , for me , holds

15:38

all the answers to negative emotions

15:41

and turning them into positive emotions , and that's

15:43

asking myself why . Why is this

15:45

emotion coming up ? Why

15:47

is this emotion coming up ? I ask myself

15:49

that all the time when I have

15:52

negative thought processes

15:54

that enter my brain in whatever way

15:56

. That is For me , that is one

15:58

stress reliever that I really focus

16:00

on when talking to myself . A

16:03

lot of people like journaling . I think that's

16:05

amazing . I don't like journaling

16:07

because in my brain , when I'm sitting

16:09

down and writing stuff down , it makes

16:11

no sense to me , but it's just the way my brain

16:13

works If I misspell stuff or

16:16

if I'm writing my thoughts out on a piece

16:18

of paper and then I read it back to myself and

16:20

it doesn't make any sense . Then I

16:22

get super stressed out that I'm not doing

16:25

the exercise in the right way . That's just

16:27

the way my brain works . I talk

16:29

to myself , I like to talk to myself in the car

16:31

and I like to turn

16:33

on my phone . I'll just put my phone and talk

16:35

to my phone like I'm talking to a normal person

16:37

and having a conversation with myself . That

16:40

really really helps me . I'd be curious

16:42

to know what really helps you . What

16:44

helps you with stress is that exercise is something

16:46

else . Lowering your

16:48

stress levels is very , very important . Communicating

16:51

with people , whatever it might be how do

16:53

you lower your stress levels ? Because that is

16:56

one thing that is

16:58

going to really really

17:00

raise your cortisol levels . If

17:03

we know anything about diabetes which

17:05

we all do on this show , and hopefully we do that

17:08

cortisol levels is going to raise your

17:10

blood sugar like crazy . We want to keep

17:12

those cortisol levels low . Number

17:15

eight what does your inner circle look like ? What

17:19

do I mean by that ? I mean that

17:21

your inner circle is the

17:23

people around you that

17:26

have your emotional support , whoever

17:29

that might be , because

17:31

those types of people that are in your life , whether it's

17:33

your friends , your family members , your parents

17:35

, your spouse , I don't care who

17:37

it is . Those people are going to have your

17:39

emotional support 100% all the

17:41

time . Now

17:45

there's two things , I believe , that are important

17:47

with your inner circle the people that are in

17:49

your circle , the people that you choose

17:52

to deal with or choose

17:54

to be around every single day . There's

17:57

two different types of people . One

17:59

, there's the people that have the emotional support which is talked

18:01

about your parents , your family members , your friends

18:03

, people that are really , really close to you . And

18:06

then you have another aspect of your

18:08

inner circle which , for me , is

18:10

very important because it

18:12

has allowed me to learn

18:14

a lot about diabetes but also

18:16

not feel so alone . When

18:19

I was first diagnosed , for three

18:21

straight years , I felt alone , isolated , depressed

18:23

you name it Because I

18:25

didn't have anybody to talk to . It's

18:28

the other part of the inner circle is

18:31

leaning on the diabetes

18:33

community , because it is an

18:35

incredible community . Unfortunately

18:37

, it's rising like crazy

18:39

because people are being diagnosed with type one

18:42

, type two still , but diagnosis

18:44

of type one , especially in adults , is rising

18:46

like crazy . So leaning into

18:49

this incredible community is

18:51

a very important thing , right ? So we've

18:53

got inner circle . We've got the

18:55

first part of the inner circle the people closest

18:57

to you and then you got the second part of the inner circle

18:59

, which is the diabetes community

19:01

. Lean on those individuals

19:04

. Number nine identify

19:06

what you do well and

19:08

what you need to improve upon . I

19:10

think a lot of us can say

19:12

really , really fast what

19:14

we do not so well and

19:17

I think a lot of us can't really

19:20

articulate what we do well . Some

19:22

people can . I know I have had a hard

19:25

time with that in the past because

19:27

I don't celebrate my wins , I

19:29

don't celebrate the really good things

19:32

that happen . I get

19:34

an A1C of 6.1 or lower

19:36

. That's a really good win . I

19:39

overcome fluctuating

19:42

blood sugars when I eat pizza that's

19:44

a really good win , because that's a really hard

19:47

to do consistently all the time

19:49

. So celebrating these hard wins which is

19:51

number 10 , but we're gonna get to that in a second

19:53

so identify what you do

19:55

really well is really really important

19:57

, right ? And if you can't really articulate that

19:59

, I challenge you to get a piece of paper

20:02

and just write down all the things that you

20:04

do well . Do you check your blood sugars

20:06

manually , do you ? Are you constantly

20:09

on your phone looking at your CGM

20:11

. Can you identify

20:14

the things on your CGM that

20:17

is spiking your blood sugar and

20:19

not necessary from food ? That's easy , right

20:21

? We can always say , okay , well

20:23

, I ate this and I didn't take enough . Or

20:26

I ate this but I did take enough , so

20:28

why did I spike ? Well , it could be your pre-bolus

20:31

, it could be the insulin timing

20:33

, you could be insulin resistant . So

20:35

many things could go into that . So

20:37

being able to identify those things do you do

20:39

that well or

20:42

is that something that you need to improve upon ? So

20:44

this thought process of what do you do

20:46

well and what do you need to improve upon is very

20:48

, very important . I challenge you to identify

20:51

both of those things , even if it's only two

20:53

or three things for each of those . Right , I've got

20:55

two or three things I do really , really well and

20:57

I've got maybe three to five things that I need to be

20:59

approved upon . And when you look

21:01

at , when I look at the things and

21:04

I coach people on this concept

21:06

is when I'm talking

21:08

about the things that you need to improve

21:10

upon , it's not the things

21:12

that my doctor says , it's not

21:14

the things that coach Ken tells me to do . It's

21:17

not the things that I see in the diabetes community

21:19

. I look at the things that I

21:21

know right now . I know

21:24

have an impact on

21:26

my blood sugars . Those are the things that I need

21:28

to be focused on , because if

21:30

I start focusing on here's the example right , if

21:32

I start focusing on things that other people say that

21:34

they don't do well and I'm like , oh shoot

21:37

, you know what , you're right , I don't do that very

21:39

well either , but it actually doesn't align

21:41

with your values or doesn't align with , like

21:43

what you want your management style to be , then

21:45

it doesn't matter , right ? Here's the example . I

21:49

don't count carbs very well , I

21:52

just don't . I don't count carbs very well and

21:54

I think part of that is because I pretty much

21:56

eat the same darn things every single day

21:58

. So I've learned with failure and

22:00

I've learned with success how

22:02

much carbohydrates I should take with each

22:04

meal of what I'm actually consuming . Now

22:08

, if I'm out in a restaurant , I'm like you know what ? I've

22:10

never really eaten this before . I need to check

22:12

. Then I'll go on my fitness power , I'll start doing

22:14

some research about it , but at the end

22:16

of the day , learning

22:18

how to count carbs , I know how to count

22:21

carbs , but doing that and putting that

22:23

into my management style , and doing

22:25

that really , really well is not part of my

22:27

values . It's not part of my management style

22:29

. I just I don't care , I'll

22:32

count carbs if I need to , but

22:34

outside of that , it's not the ultimate

22:36

thing in my management style and I know other diabetes

22:39

coaches , I know other diabetics

22:41

that that's part of their management style , that's

22:43

part of their values of being a diabetic is they

22:46

count carbs and they count carbs with

22:48

mathematics . They count carbs

22:50

with all kinds of different strategies

22:53

and tools . That's

22:55

an example of understanding

22:58

what you need to improve upon and

23:00

what you actually need to

23:02

improve upon for your own lifestyle

23:05

, what you actually want . Okay , that's number

23:07

nine . Number ten is

23:09

celebrate the small wins . I

23:12

say small wins because we're always celebrating

23:14

the big wins . Right , you take your A1C

23:17

from seven down to six point four . Six point

23:19

five , that's a huge win , because

23:21

that is you being strategic

23:24

and working on things

23:26

for three to

23:28

four months or longer , so

23:32

that's a big win . I

23:34

think that it's important also to celebrate

23:36

small wins , like I talked about

23:38

earlier . Hey , I constantly

23:40

have issues with dosing

23:42

for pizza and this time , for

23:45

some reason , it actually

23:47

went really well . I only spiked up 30

23:49

milligrams per deciliter and it came right

23:51

back down in range right or

23:55

it usually goes way out of range and then comes

23:57

back under range and I was able to keep my blood sugars

23:59

in range . That's a huge

24:01

small win and

24:03

we have to continuously celebrate those

24:05

small wins because that's also

24:08

going to help with confidence , which confidence probably

24:10

should be in this list , but

24:12

it's not . So confidence is an important

24:15

piece with all of this as well

24:17

, and when you celebrate small wins , when you

24:19

constantly build up these

24:21

small wins , you can

24:23

even call that habit stacking right . Habit

24:26

stacking is a really good way to build up small

24:29

wins as well , but when you

24:31

constantly build up these small wins , you improve

24:33

your confidence . So it's

24:36

a really important thing . So that's

24:38

my 10 ways to

24:40

improve your A1C and your overall health

24:43

with diabetes . I hope this was enlightening

24:46

. I hope that you . I

24:49

hope this list resonates with you . I'm

24:51

sure you do a lot of these things . There might be

24:53

some that you haven't thought about or

24:55

isn't really in your management style , but

24:58

I think all 10 of these for me I

25:01

do really really well , I work really

25:03

well within these and

25:06

it's these 10 things

25:08

have really helped me keep my A1C

25:11

under 6.4

25:14

and the low sixes and

25:16

the high fives . So

25:19

it's something that I've seen work for multiple

25:22

people , people that I've coached so

25:25

it's something that I would encourage

25:28

you to kind of look at . Go to number nine

25:30

and what do you do well and what do

25:32

you need to improve upon and start there and

25:34

you can start crafting your own style . There

25:37

is also before

25:39

I let you go , there's also a

25:43

PDF product that

25:45

I have I'll leave it in the

25:47

show notes that goes through

25:50

my five pillars of diabetes success and part

25:52

of this is part of that five pillars . In

25:54

that five pillars , there's specific

25:57

questions within each pillar that ask

25:59

you specific questions about your management style

26:01

and what you ultimately want . That

26:03

helps you build out your own five pillars

26:05

and also can help you build out

26:07

these 10 ways to improve your A1C

26:09

. I encourage you to look at that and

26:12

again , I'll put that in the show notes . It'll be just

26:14

the five pillars . The

26:16

more than A1C coaching program , the

26:19

10-week coaching program , is

26:21

still going . I'm

26:23

going to shut it off here in probably

26:25

another couple of weeks , maybe as we get into the

26:27

new year , as more and

26:29

more people sign up for it . I

26:31

don't want to overload myself , so make sure

26:33

that you go and click on the more than A1C

26:35

link in the show notes . There's

26:37

also the diabetes nutrition course . Everything

26:41

going into Christmas for

26:44

the rest of this month is going to be 15%

26:46

off . So more than A1C

26:48

coaching program and the nutrition program

26:51

are going to be still is going to remain 15%

26:53

off . If you're

26:55

interested in that and you want

26:58

some more information on either those products

27:00

, services , please

27:02

reach out to me . You can send

27:04

me a message on IG

27:07

, send me an email . There's

27:09

also a link in the show notes to set

27:11

up a free discovery call and let's just

27:13

connect . Let's just connect and I

27:16

can help you with

27:18

either getting into one of the programs

27:20

or just give you some insight

27:22

. What are you doing right now that you could

27:24

do a little bit better ? We can

27:26

talk about number nine and identify

27:28

what you're doing well and what you need to improve

27:31

. I'm an open book

27:33

for all of you . I'm here to

27:35

help the people

27:37

that are struggling and

27:39

I'm here to be , hopefully , a shining

27:41

light on you to help you build

27:44

your own unique management style . If you

27:46

already have a really good management style . You have a good

27:48

A1C , you have good blood sugars , you

27:50

feel great about diabetes . Hopefully

27:52

you're hearing something in these conversations that you

27:54

can just pick out and take away and add

27:57

. That's going to make your diabetes

27:59

management even better . Thank

28:02

you so much for listening . I thank

28:05

all of you for continuing to listen every single

28:07

week . Next

28:09

week , we're going to have a really awesome

28:12

guest he's been on before and

28:15

we're going to talk a lot about exercise and we're

28:17

going to talk a lot about

28:21

how we really

28:23

navigate our blood sugars during

28:26

exercise . It's going

28:28

to be a really fun conversation that I have

28:30

that I had with this individual . Stay

28:33

tuned for next week . Thank

28:35

you so much , everybody . I will talk to you

28:37

next week .