Introduction --- Each day is a fresh start. Don't knock yourself down because you did something that wasn't helpful. The next time you have a chance to make a decision, choose something that's gonna be helpful to you. Hi, and welcome to the solving type 2 diabetes podcast. I'm Tom. And I'll be your host as I share what I'm doing in my daily life to solve my type two diabetes. Listen in, as I share the food, movement, and tools that I'm using each day. This podcast is intended for entertainment purposes only. For a full transcript or to follow the solving type two diabetes podcast on social media. Please head over to SolvingType2Diabetes.com for all those links and more now onto the show. My Week in Review --- This has been a very full and interesting week for me. I hope you've had a great week this week. We have been at home the entire week, which for us is a little unusual. But it's been a full week at home. It was a good week. One of the things that we got a chance to enjoy this week was lunch out. My wife and I went out to lunch at a little restaurant in a nearby town of Cleona, and it's called Schwas. Now this restaurant has been around for over 100 years. In fact, I remember as a child going there with my grandmother, so we're talking maybe late seventies, something like that, mid seventies, uh, going there. So it's been quite a while. This is our first time back since then. My wife had only been there one other time with her mother, so it's a long time in coming. But we've been back to Schwas this week and they have a great menu, a wide variety of all kinds of different foods. And what I go for are the meat and veg, of course, and we'll talk about my food a little bit later. But I had a fabulous chef. One of my standard things at a restaurant is a chef salad, good meats, cheeses, vegetables. This one had practically an entire bright red tomato, a slice up on top. So that was a little unusual for a chef salad, but it was certainly delicious and welcome. And of course I like the blue cheese dressing and I, lots of it. So that was really good. Right after we had our lunch, we went to vote. We're gonna be away. Normal for us, but we're gonna be away on election day. So we went down to the county courthouse to vote, and it's amazing how long and complicated that process was. We got a mail-in ballot, but on site, we got it right there in person, but that whole process took over an hour. We had to fill out an application for a mail-in ballot. Then we waited for about 25 minutes. There were only two other people there trying to vote, but we waited about 25 minutes until they handed us our blank mail-in ballot. I'm not sure why that took 25 minutes, but it did. And, uh, we filled it out. That took about one minute and then we handed it back in. The whole process took over an hour, but we have now voted not gonna tell you for who, but we have voted and that's done because we will actually be in Florida. At Walt Disney World on election day. So we got that done as well that same day. Now I actually have started a brand new little side hustle, if you will. Uh, I believe I said before that I am retired. Uh, spent 35 years in the federal government and I'm bid retired now just over two years. Sometimes I find myself with a lack of something to do. When we moved here to Pennsylvania shortly after my retirement, we completely remodeled the house that we bought. So there's really no little fixer up projects to do. And I've tried volunteering in a few different places in the past year, year and a half, but so far I haven't found that spot that will allow me to come and go as I please. One of the things I've determined when I retired is that I no longer wanted to be accountable for being somewhere at a certain time in a certain day and have to stay until I'm told I can leave. So volunteering around here that I. They, you know, want you to be regular and be expected and things like that. So with all our travel and everything, that really didn't suit our schedule. So what I started this week was Uber. I started delivering food with Uber Eats, and I started driving people with a regular Uber. I've been doing it for eight days now so far, and of course I'm going away now, so I won't be able to do it for a week or so. It's fun. It's actually a lot more interesting than I thought it would be. So I've done both Uber Eats delivery and Ubering of people, so I've spent quite a bit of time, you know, it's new. I'm, I'm into it. So actually spent about 38 hours in the last eight days, almost a full-time job, uh, Ubering. But that has put me in the car quite a. Additionally, I had a trip up to Williamsport on Tuesday, take care of some family business. That was another four hours. So I've spent a lot of time in the car and on a couple of occasions, I really did not plan for that properly. What that meant was I was out in the car for six or eight hours, missed a couple of meals, and then I got home and I was famished. Now, Better prepared days. I did bring food with me and that worked out great, but on those couple of days where I didn't, I overate, when I came home, I didn't have a plan. I just was so excited about this new hustle, if you will, that. I didn't plan my meals. I didn't plan what food I should have with me, so I did avoid stopping at a convenience store and getting junk, so that's good. I didn't do that. But what I did do when I got home is I ate more than I normally would have now, luckily, I don't have a lot of high carb foods in the house, so what I ate was from my, what I'll call regular food. Then you'll learn about here later in the episode. But still, it was unplanned. So don't be like to. Plan ahead, or you might run into problems like I did this week, and we'll see that a little bit later when we look at my numbers. That, uh, well, I'll tell you now, my body fat percentage actually went up a hair this week, and I think that's due to those couple of nights when I overate and we'll see that my blood sugar wasn't dramatically affected, which is great, but I wanna get that under better control if I'm gonna be doing this as a side hustle with. So I'm recording this on Saturday. My wife is away. She is up with her female relatives, cousins, mother, daughters, sisters, and they're at what's called Girls Weekend. So we have this place in the Poconos, and it's a little cabin that we actually built with my in-laws. That was back in 1988. The same year my wife and I got married, we started building that cabin. So they're up there enjoying that. And so I'm here alone. And that also might be why I overate a couple of nights, because honestly, if my wife is here and she sees me continually going back to the fridge, she's either gonna question it or raise an eyebrow, or I just won't do it because she and I both know that's not part of my plan. So maybe that's also why I took the liberty of eating off plan those couple of evening. The only other thing of interest is that now this evening I get to pack. Starting tomorrow, I'll be on Royal Caribbean's Oasis of the Sea cruise ship, and that's a seven night cruise going down to The Bahamas and Royal Caribbean's Private Island, Castaway A is what they call it, even though it's supposed to be pronounced Castaway key, but they say perfect day at Castaway K. I guess they wanted it to rhyme. So I have that to look forward to this. That's pretty much my weekend. Let me know about your week. Leave a comment. My Numbers --- All right. Let's look at my numbers for the week. First of all, my rings. I have closed my rings each day this past week. I'm still in progress today, but for the past seven days, I have closed my rings each day. That puts me at right now a 14 day streak on closing my rings, which is very nice. I enjoy having that. For my workouts themselves, it's been a combination of indoor walking and outdoor walking where I walk outdoors, either near my home or on some of the trails nearby. It tends to be pretty flat, so to close my rings, I actually end up having to walk longer outside. Mileage and timewise. Then if I walk indoors on the treadmill, and now the secret is when I'm walking indoors on the treadmill, I crank up the incline. So I spend maybe the better part of an hour walking up, let's say, uh, eight to 10% incline on the treadmill, and maybe I'm only walking at three miles an hour. In fact, on the treadmill on my watch, it actually shows it as a shorter distance. Uh, I've been recording on my treadmill, walks around 2.4 miles, taking almost an hour. But trust me, my heart rate is up into the one forties because of the steep incline. So it's a great, it's actually a great workout as far as aerobics. And I really enjoy it. So when I'm pressed for time, I walk inside on the treadmill. Also, when it's cold outside, I'll walk inside on the treadmill. But I've had some beautiful days this week, and you can see here that I got in, uh, 1, 2, 3, 4 outdoor walks, averaging maybe about four miles each time. So very, very enjoyable. That was a lot of. All right, so for my seven day average glucose readings, taking my 24 7 glucose readings from my sensor that I wear across the course of the week, I've averaged 112. One 12 was my average blood glucose reading across 24 hours of seven days, and that equates to an a1c, right about five point. So, like I said, I did have a couple days where I ate more than I normally would, but because it was of all low carbohydrate foods and it wasn't, let's me say it wasn't completely, uh, a tremendous amount of excess food, but it was more than I normally would. But because it was foods that were helpful to me, my A1C is actually fabulous for the entire week. And, um, I'm happy with a one 12 that is below pre-diabetes level. So for me, that's exactly where I'd like to be. Quite frankly, if I can keep it week in, week out between one 15 and one 20, that's gonna put me in a super position, so I'm happy with that. Now regarding my macros, you can see there that I averaged 12% of my intake across the week from carbohydrates, and my protein was right on exactly where I wanted it to be. So I'm very happy. Those are the two things that I. Look at closely, I keep my carbohydrates low, and that's a tremendous help to solving my type two diabetes. And I keep my protein high so that I can avoid any muscle loss as I age when accompanied with my exercise. The fat, well, the fat's just a filler, and the fat is what makes up, uh, the bulk of the calories. In fact, I get most of my intake in the form of fat, closely followed by protein, and then rounding it out with a little bit is the carbohydrates. So speaking of fat, as I mentioned earlier, my body fat percentage is up a little bit this week. And I do attribute that to the, uh, couple of days where I ate just more than I normally would've eaten. So, and when you do that, that gets stored. Nothing tremendous. I'm still at a lower body fat percentage than I was say a month ago, and that's a trend I wanna continue, but it is up a little bit from where it was just last week. So something to keep an eye on and uh, we will continue to monitor that. And I measure that every time I step on the. So tomorrow will likely be the last time I'm on the scale for a week, but that's not something that I find I need to do every single day. If I do that, uh, twice a week, that's enough to give me my trend readings, which is what I'm most interested in. Challenge and Small Win --- So for my challenge and win this week, it's something I just mentioned earlier, and that is on a couple of evenings, I did eat more than I would normally eat if I had planned and. You know, that was a challenge. Um, I have a very good plan that I can put together usually on a daily basis, and I lay out what I plan to eat sometimes even the day before I lay out what I plan to eat. Sometimes that means thawing things out or making sure I have what I need to put together, what it is I want. But on those two days I didn't, So that was a challenge. So what, what's the win? How can I get a win out of that, out of not eating what I had planned? Well, the win is. I shut it off. So when you get, uh, people call it off the tracks or off the wagon, or whatever you wanna call it, when you get off your plan, the way to turn that into a win is just to stop, to shut it off. The next time you get the chance to make a decision, whether it's what to eat, how to move, what things you want to get from the store, what things you wanna put in your fridge. Change, get back on plan. And that's what I did. And I think that's a win. Even though I had those two evenings, the very next morning, I was back eating exactly what I had planned, moving the way I wanted to move. I didn't let it become a trend. And habits and planning are a big part of what can make you successful. So the challenge, I didn't really eat right two evenings, the. I limited it to those two evenings. Each day is a fresh start. Don't knock yourself down because you did something that wasn't helpful. The next time you have a chance to make a decision, choose something that's gonna be helpful to you. So that's my win for the week. News --- So let's take a look at the news this week, and I do have three articles for you that I'd like to review, and I think you might find them interesting, at least I hope you do. So the first one is called Five Things That Reduce the Risk of Diabetes. It's interesting that this article is called Five Things and they lay out seven. I guess a couple of them are just bonus. The first thing they mentioned is knowing about diabetes, and that is even if you don't have a diagnosis of type two or pre-diabetes right now, it doesn't hurt to know about it. Know about things like the symptoms. What to look for, knowing about the various things that can affect you, if. Get to the point where you're starting to get closer to that diagnosis. You know, things like increased thirst, increased hunger, and things like that, that you might not be aware, could be a sign of, you might be getting into this diagnosis of either pre-diabetes or type two diabetes. It goes on to say, If in fact you are worried about getting that diagnosis, you might wanna start now by eating what they call a proper balanced diet. And they stress that well, sort of like I do that meats and vegetables are healthy for you. They talk about omega three sources for anti-inflammatory effects. They talk about things like non-starchy vegetables, which is great. Then they move on to talk about regular physical activity, and that's something we talk about a lot here and. Regular physical activity can moderate your blood sugar levels. In fact, they say that for some folks, a modest round of activity or exercise and lower your blood sugar levels. For up to 12 hours, which is, is a fabulous thing. And they say you should be aware that certain foods can affect your blood sugar more than others. Which, which is very true, I believe. And that's those things that are rich in processed carbohydrates, you know, uh, sweetened breakfast cereal. Uh, that fancy flavoring that you put in your coffee, things like that. Uh, Coca-Colas Pepsis, not to single one out over the other. Any sugared soda sweet tea, we talked about that a little bit last week. Can really spike someone's blood glucose, especially if they're not sensitive to insulin. One of the things I saw in this article was they talk about, look for a good health life balance. They talk about reducing your stress, uh, things you know, like yoga, meditation, that it's not just food and activity, but can also be your mental wellbeing. And your stress levels. I mean, there's chemical things going on there as well with stress, cortisol, things like that that can adversely affect your blood sugar levels. And finally, it says, find and rely upon accurate and educational resources to learn more about preventing diabetes or your diabetes risk. Now, I say here that I am not a medical professional. I am not a nutritionist. I'm simply sharing. I have learned for myself. So for yourself, you should go out and learn and research these things and talk to your medical professionals as well. So I thought that was a, a very interesting article. The second article, now this to me is pretty cool. It talks about lab grown muscle sucks up sugar. To fight diabetes. That's the title Lab grown muscle sucks up sugar to fight diabetes. So what they have found, and I think this is pretty well known, is that your muscle is the biggest user of sugar. Now, the fact of the matter is your brain is a tremendous user of sugar as well, but you can't really change your brain tissue. What they have found here with this article though, Is that when they grow, I'm not sure how they do this, but when they grow muscle in the laboratory, they can engineer it. To use up to twice the amount of sugar that your typical muscle fibers would be using. So what they've done, now, they've only done this in mice, but what they did was take some of this lab grown muscle tissue and did something to it. Uh, it, it links to the scientific article, so you'll have to read that, but it did something to it to double. What's called a glucose transporter type four, and this is what helps the, the muscle cells absorb this sugar, and they actually have made it so that these lab grown muscle tissues soaked up to 50% more sugar than normal muscle tissues. Now, I guess what it would take is to get some of this muscle grown and then injected into you, and then what they're saying is that, Basically, it would help you rid yourself of excess sugar in your blood systems, and it would put it into your muscles. Now, I guess even those muscle cells would eventually max out with what they could hold. But anyway, I don't know if this is. Almost science fiction or not. They say they've done it successfully in mice, but uh, I think I'd have to read a whole lot more about it. But I'll link to it and in the show notes and you can read it and read the studies and see if it's something that's fascinating to you. It was pretty fascinating to me, even though it might be, uh, right now, I guess closer to science fiction than fact. Certainly it's not available yet for. Well, this last article is, is the one I really like here. It's a fun article. It talks about food. And it's called Is cheese good for people with diabetes? Let me cut to the chase. The answer is yes. So this is done by a registered dietician, certified diabetes care and education specialist, and she says that she recommends her clients with type two diabetes absolutely eat cheese. And I think the reasons for it are pretty clear. Cheese has. Little carbohydrate cheese is mostly fat and protein. Some cheeses have no carbohydrates whatsoever. Others might have one or two grams per serving. The harder cheese has. Almost no carbohydrate. Your softer spreadable cheeses sometimes has a little bit, but still not a whole lot. So she absolutely recommends eating, uh, cheese for her clients. I certainly enjoy eating cheese and I like it in my salads. I like it in my sandwiches Sometimes I just like a piece of cheese all by itself. Now she does caution, you know, cheese can be higher in sodium. Uh, so if that's an issue for. Be, be aware of that. She also says that some folks can have dairy allergies or intolerances, but one of the intolerances, if you will, is to lactose, which is the sugar in milk. But there's a thing. Cheese doesn't have very much lactose at all because it's been eaten by the bacteria that, uh, helps to create the cheese. So this interesting article is, uh, a great, uh, confirmation of some of the things I like to eat because cheese is definitely something, I don't know if I have it every day, but I do have it quite a bit. So this might be an article that's of interest to you. So that's the news. Let's move on. My Foods for Solving Type 2 Diabetes --- Okay. Let's look at the main topic for this week, and that is my food. As we talk about all the time. The two main components that I use to solve my type two diabetes is my food and my movement. Also my medications. I guess that's three. The one we're talking about today is my food. So what do I eat? Day in, day out, week in, week out, that I find for me helps me solve my type two diabetes, so I can sum it up. Meat and veg, nuts and seeds, some fruit, a little star, but no added sugar. That's what I strive for. That sums up my goals. Let me do that again. Meat and veg. Nuts and seeds. Sum. A little starch, but no added sugar. Now, I did not come up with that. That was coined by Coach Greg Glassman, uh, the founder of CrossFit, and he prescribed that for his athletes. He said, if you eat that, you'll be able to perform very well. Now, another thing I like to say is just eat real food. So I combine those two things to plan out what it is that I'm going to eat. I don't hit it perfectly every day, but that is the foundation of what I like to do. So whether it's for breakfast or for lunch or dinner, whatever, snacks. Let's start off at the top. Meat and ve. So you can say that you're a vegetarian who happens to eat meat. Uh, you can say that you are, uh, an omnivore. Uh, you can say you are a carnivore with a ci of greens, whatever you like to call it. Meat and veg form the foundation of, I would say, most of my meals. Now, my meat doesn't just have to be a hunk of red beef, grilled outside over. It can be meat, any kind of meat really. Now I don't like raw seafood, but besides that, I enjoy just about every type of meat source There is, uh, chicken, Turkey, beef, pork, certainly fish, uh, various types of fish and I love shrimp and lobster, things like that. I also include eggs and cheese in that too, because, well, you know, they came from, But it could be, uh, bacon or sausage and eggs, uh, with my breakfast, or it could be the meat and cheese I put into a large salad, or it could be a steak or a burger, whatever. Meat and vegetables form most of every day's eating for vegetables. For me, that often comes in the form of salads when I'm eating vegetables. It could be, uh, you know, lettuce and green peppers and tomatoes, uh, olives. So lots of different types of vegetables can go into a salad. It could be peas, it could be corn, it could be, um, I don't know, beans. You know, they're vegetables, uh, in that they came from plants. I guess they're technically, uh, legumes or something like that, but I, I call it vegetables. If it came out of the plant, I call it a vegetable. So I eat a lot of that. Uh, today for lunch, I had chili thank you to my wonderful wife for making the chili, but you know, that was meat and beans or veg, like I like to call it. Uh, nuts and seed. That is one of my favorite snacks. Uh, as well as putting sometimes some sunflower seeds or pumpkin seeds on top of my salad that I might make. Uh, I'm famous for that on the Royal Caribbean lunches. I like to go in and make myself a large chef salad, and they usually offer pumpkin seeds or sunflower seeds on the salad bar. So I, I stick some on top there cuz they're really like that. But I also like mixed nuts as a snack now, not peanut. I don't eat a lot of peanuts, um, except for some peanut butter once in a while. But I like walnut pecans, cashews, macadamia nuts, pistachios, nuts like that, uh, that I buy in a big jar. Um, I get 'em at Aldi's. They're cheaper there. So they come in a big jar and I portion 'em out. I get at my food scale and you know, I weigh the two or three ounces that I'm gonna have for my snack. And I like, and I think one of the reasons is cuz they're highly salted and I like that. That doesn't seem to bother me. And uh, as far as I know, I don't have a problem with salt, so I enjoy that as a snack. So that's meat and veg. Nuts and seeds. So some fruit. Now, the fruits that I go for most often if I have them are berries. I like blackberries, strawberries, blueberries. Um, I really enjoy having those, those are nice snack, especially in the summertime when they're fresh. I enjoy those as my fruit. Occasionally an apple, maybe a p uh, citrus. You like an orange or a grapefruit or something like that. Those are. Don't have a lot of bananas. I don't have a lot of, uh, some of the other fruits that are higher in sugar. I do have some melon once in a while. Uh, so I do have some fruits. So what does it mean? A little starch? Well, for some folks, Maybe those folks who don't have type two diabetes, a large portion of their diet is made up of potatoes and rice and starchy, grainy type foods like that. Maybe large servings of corn and peas. Now that is absolutely real food. There is nothing inherently wrong with that. So I say little starch. In other words, I carefully portion out when I'm having potatoe. I'll portion 'em out. If I'm having rice, I'm getting out the measuring cups, the half cup with a quarter cup, because while I can have some, I notice that if I have, I'm gonna say a large amount that my blood sugar absolutely spikes up and it stays up for quite a while. And that certainly includes things like breads or muffins or cookies or cakes. Not only does that have a lot of added. Which I'm gonna stay away from, but even, um, let's say a, a whole wheat bread or whatever, uh, or a, a sourdough bread, even if it's homemade. Because it's so good, I'll tend to eat a lot of it, and therefore my blood sugar will go up. So a little starch. I'm not saying I don't have starch. I'll even have cookies or cake or candy once in a while, but it's a long time in between if I want my blood sugar to be under control. And again, this is for. I am not a nutritionist and you should find out for yourself what works for you. I'm just sharing my own experience. So that was little starch. The last item is no added sugar. Now again, this is a goal. You'd be surprised if you're buying packaged food. It almost always has added. You have to be very, very careful. Now, at least on the nutrition labels, they add a line for added sugar. So if it says zero, well then it has no added sugar. But oftentimes, in fact, almost all the time, it's going to have added sugar. I stay away from. So you're thinking, well, Tom and Apple has sugar in it. Your berries that you said you eat have sugar in it. Yeah, certainly they do. They also have, by the way, they were created a whole lot of fiber and you can't often eat six apples, but you can certainly drink a large glass of apple juice. So when you eat those fruits, those things that contain sugar in natural, Quantities natural, uh, preparations like raw. Then that sugar. Because of the amount you eat and because of the way it's served, you don't tend to get a blood glucose spike, I should say. At least I don't tend to get one. Your mileage may vary, so no added sugar is something that is extremely helpful to have as your norm, as part of your plan. Now, is that all the time? Is that always? No. I'd say it would be very hard to go months and months without having a piece of birthday cake or a cupcake or some cookies or something like that. But it's not my norm. It's not what I plan to do day in and day out. I keep that no added sugar as. Let's call it baseline and then I'll have a few deviations, but it's not the deviations. The few, the once a while deviations that are gonna send you off track, it's when it becomes your norm, it's when it becomes your habit. It's when it's no longer that special treat and it becomes pretty darn regular. So my other thing is just eat real food. Now what does that. Well, if it comes in a package and it has an ingredient list of let's say, I don't know, more than three or four things, if it's something you could not have prepared in the same way in your own kitchen, then it's not real food. It's something that's edible, but it's not natural food, like a Snickers bar. A Snickers bar is certainly Ed. Now if eat too many and you're gonna do yourself some harm, it's my feeling. But just because it's edible does not mean it's real food. Did it have a mother? Well, then it's real food. Is it something that you could dig outta the ground, pluck off a tree, or harvest in a field? Well then it's real food. Is it something that you could prepare in your own kitchen if you just had. Pieces of equipment, okay? Then it's real food. Go ahead. That fits the bill. But if it's something that comes in a cellophane wrapper that's inside a cardboard box that has an expiration date of maybe months or years into the future, that's not what I call real food, and I try and stay away from that. Now, I have some exceptions to that. Once in a while, I find that because I wanna have a high level of protein in my eating every day, I'm not getting that through the real foods that I've picked to eat. So once in a while I will add a protein shake. Uh, I go for the cheap Walmart variety. And these are a chocolatey flavored, uh, it almost tastes like chocolate milk. It's, uh, I don't know, 10 to 12 ounces. But what's nice, it has 30 grams of protein. And the protein of all things comes from milk. So it's way, so it has 30 grams of protein and it has no added sugar, none. It does have one gram of sugar in it that comes from the milk, but there's no added sugar and there's a few grams of fat. So I will have that as a supplement once in a while also, especially if I'm not on the go and not able to keep like a refrigerator bag with me or, or something else that would carry around real food. I do have a protein bar once in a while, and again, this is a bar. Looks and tastes like a candy bar. I'll admit it, but it does not have added sugar. It does have, uh, sugar alcohol. It does have some artificial sweeteners, has a good, a bit of protein in it. But, um, you have to decide for yourself whether you want things like sugar alcohols or artificial sweeteners. If you think those are not a problem for. Well then you might like this as well. However, those might be a problem for you. So you should figure that out, uh, for yourself. The brand that I've been with lately has been Atkins. Uh, their meal replacement bars. Again, certainly not every day, just like the protein shake. It's not every day, but once in a while, I'm not hitting my protein goals, and those are a convenient way to do it. So basically that's it. Meat and veg. Nuts and seeds, some fruit, a little starch, but no added sugar. Just eat real food. That's my baseline. That's what I stick to. I hope that was helpful. I'd be interested in hearing what it is you eat on a regular basis that helps you get towards your goals. Please leave me some feedback. Questions --- Okay. It's time for your questions. Each week I like to read the questions that you send. So we don't have any, we didn't have any last week, but I'm gonna keep on asking. I'm gonna keep on encouraging you to send me in a question or a comment. Anything, any feedback from you would be so wonderful to get. I would get so excited in the entire series. So far, I've had a one question, I've had one single question and I appreciated. Well, how do you leave me a question? Well, let me tell you, you can head over to solving type two diabetes.com and there's a feedback link. Just click on that, send in your questions, send in your comment, and I will get an email and I promise you that I will address it on the upcoming episode at the same website solving type two diabetes.com. You can also find all the social media links. So that you can follow me and maybe see some of the other stuff I post. I do post daily. Post all my numbers daily, post a little minute of, uh, talking daily, and, uh, you might find that of interest in addition to this podcast. What's Next --- Okay, so next week we're gonna be talking about my movement. This week was food. Next week is gonna be my movement, gonna talk into detail about the things that I'm trying to strive for, my goals with my exercise and my movement, and the ways that I find it helps in. My type two diabetes. Thanks! --- Well, that wraps up another episode of the solving type two diabetes podcast. I hope you found it valuable. Please follow and leave a five star review, as it helps other people find the podcast. By subscribing you ensure you won't miss the next episode. You can always get a full transcript of the episode at SolvingType2Diabetes.com there you also find the links to leave feedback and links to follow on social media. I'm very interested in hearing from you with comments and suggestions. Thanks very much for listening. Please remember that everything I share is just from my own personal experience and should not be taken as medical or health advice. Please consult your own medical professionals. This podcast is intended for entertainment purposes only.