today we are talking about how to get
your diabetes under control very quickly
let's get started so guys before we jump
to the topic i want to encourage you to
take the quiz in the description below
to win a chapter from my diabetes book
let's move on so guys number one that's
not a rocket science or nothing new but
i'll give you a few tricks about it but
the number one is low carb right so
again remember i didn't say no carb
because i see all the time that people
fail to stick to no carb diet because a
lot of things have carbs it's like
telling somebody to breathe less you
know it's like everywhere it's getting
into you okay so the carbs are not
necessarily bad and there are a lot of
good carbs out there and in this channel
we talk about the glycemic index you
know the good carbs the bad carbs so the
education is the key so understand your
carbs and even if they are low glycemic
index even if they are low in glycemic
load you still have to maintain the
portion control and go with the low
carbs how do you do that you know it's
very simple and people don't think about
it right if you put very little fruits
in a big cup that's not going to feel
good you're going to be like what the
hell you know that's too little but if
you put that same fruit in a small cup
it's going to almost overflow and you're
going to think like oh wow yeah that's a
lot of food here you know it's
psychologically it's a lot better so
controlling and adjusting your plate
will be very important so knowing your
carbs understanding the carbs and
keeping the portion size small will be
great even for dinner right so when you
can have a plate like this or you're
gonna play like this right and you will
still fill your plate and you know you
can determine how much carb you're gonna
put on there you can put healthy carbs
in one fourth of that plate right so
that you know you're eating low carb now
you may be saying that i eat no carbs
already well good for you but a lot of
people unfortunately then don't watch
this video right now but if you're
having trouble controlling yourself you
can't stop eating carbs too much that's
the way to go another trick for you guys
is basically eating slow now a lot of
people don't understand that our brain
actually takes time to realize and it's
not your brain's fault because think
about this you start eating something it
has to go to your stomach and then to
your intestine it has to get absorbed
and then it has to go to your brain etc
by that time you can actually fill your
stomach three times because your stomach
is actually pretty small hollow organ
and you can stuff it pretty quickly but
by the time your brain realizes that
you're full it's generally too late but
if you're eating slowly and chewing for
a long time
number one you are getting the taste
more because when you chew more your
saliva is going to mix with the food
you're going to taste it better
especially if you have problems with dry
mouth etc drink water for example when
you're eating that's gonna also help
with it with the saliva as well but if
you're chewing longer and eating in a
longer time you're gonna realize that
before you finish your plate you're
gonna feel full and don't feel guilty of
not finishing your plate you know our
families used to say that oh you know
finish your plate during my fire
remember my father he's still alive by
the way he still does the same thing
he will eat rice and he will take the
last tiny bit of rice from the plate and
eat it
what are you doing there he said i don't
want to waste food i'm like you're
wasting yourself so you know you're
going to choose something you want to
always food or you want if you don't
want to waste food don't put too much on
your plate to begin with and if you're
going to fill your plate and try to
finish that plate then you're wasting
yourself so i'd rather waste food than
wasted myself right the number two is
stay away from refined carbs that's kind
of an extension of the rule number one
but the refined carbs are everywhere
right so when you look at the label
sometimes you guys you learned already
by watching this channel you know how to
understand the labels and what is total
carbs what is sugar what is glucose what
is carbs total carbs is important but
you have to look at the fiber content on
that label as well if there's no fiber
it's totally just carbs and mostly even
sugars then you know that that's gonna
mess with your blood sugars pretty
quickly pretty easily so avoid all these
candy bars all the foods that are not
natural not given by god made by human i
would suggest stay away from those
that's going to be your best bet number
three you have to incorporate exercise
now how do you do that it's easier said
than everybody's busy you know people
have problems family problems financial
problems stress in their life and
exercise is the last thing to think
about but i always tell my patients and
myself too and i do what i preach you
know i have to but you gotta do the
exercise first if you get the exercise
done first then the rest can be done but
if you don't do exercise first exercise
will be too difficult by the time
everything else is done so you have to
prioritize that exercise routine 30
minutes
and how do you exercise really you know
people say oh i take my dogs out you
know so i wait for them to poop well
that's not really exercise so you have
to keep going and you have to keep your
heart rate up so if you want to know
what your heart rate should be you can
look at this calculation here
that is basically showing you the
maximum heart rate again you don't want
to go to your maximum heart rate
calculation so you can go to your
seventy percent you know if you're a
starter maybe sixty percent of your
maximum heart rate and then you can try
to go all the way if you're if your
fitness is better up to 80 85 percent of
your maximum heart rate again you don't
want to try to go to your maximum heart
rate you know you don't want to try to
see if you're going to have a heart
attack or not but getting that heart
rate up is very important and keeping it
up for 30 minutes is extremely important
now number four is eat more fiber so
eating fiber helps in many ways because
it basically slows down the absorption
so there is a difference between the
blood sugar spiking like this or like
this right so this is not really a spike
when you are eating fiber your blood
sugar is rising slowly and allowing your
body to be able to process that but when
you don't eat fiber all the carbs are
rushing to your blood and even if you
have some insulin left and you you're
able to make insulin you're not going to
be able to keep up with that
gush of sugar coming in it's just not
possible even healthy individuals when
they eat like that their blood sugar can
go up to 150 160 even when they're not
diabetic so we have to have fiber if you
cannot have fiber if you hate vegetables
i would say at least go take some fiber
supplements like metamucil or something
like that that will help create some
bulk in your system and number five
drink more water now some people tend to
think that the water will bring your
blood sugar down well that's not true
but if you don't drink water your blood
sugar can go up so it's not necessarily
the same thing right so when you are
dehydrated the concentration of the
sugar in the blood will look higher as
simple as that but when you drink enough
water you will be able to excrete that
you will be able to dilute that sugar in
your blood also when you don't drink
sometimes your brain actually mix up the
signals between the thirst and hunger
and you may end up reaching out to carby
things like you know it happens to me
too like for example if i'm if i'm
thirsty i want to go eat some watermelon
or some peaches that are some juicy
carby stuff but actually if you were not
thirsty to begin with you wouldn't crave
for those carby things as well so
staying hydrated is very important also
we talked about the under drinks like
green tea some coffee tea etc those
things actually can help burn fat and
can keep your appetite down and can keep
yourself busy sometimes because we are
like you know we are creator of habits
we tend to just keep our mouth full you
know we just want to eat stuff or drink
stuff you know that's or smoke you know
that's one of the reasons when people
stop smoking they end up gaining weight
because they want to keep busy there so
if that's the case instead of having you
know high calorie beverages that you
used to do which a lot of people have
problems with coke and pepsi or tea in
south when i say tea we have this
specialty that nobody else drinks in
south except there's
people in south like us we drink it not
that i do but a lot of people in south
do and there's non-sweet tea but very
rare people really choose that but
there's something called sweet tea and
people love that and that's number one
killer when i practice in alabama that
was my number one enemy in my practice
because pretty much 99 of my patients
drank sweet tea and that was not
acceptable so guys also use vinegar so
and try to stay away from this number
six i think so you need to stay away
from ready-made salad dressings that are
high in calorie high in carbs you really
need to stick to your homemade dressings
my favorite dressing is olive oil lemon
you know some spices there you can mix
and that is the most common
mediterranean or italian or greek
whatever you call it dressing is your
best friend and it's going to keep you
full especially on top of dry on on
salads plus vinegar has as especially
apple cider vinegar has a lot of
medicinal features can help your blood
sugars etc so use that to your advantage
and number seven you have to manage
stress so when you are stressing out
about everything your cortisol levels
your stress hormones will be high and
guess what those hormones don't like the
insulin they will be creating a barrier
for insulin to function and as a result
you will not be able to control your
diabetes now how do you manage stress
well there's many ways to do it i'm not
going to try to be a psychologist here
but if you do need a psychologist it's
not a bad idea to talk to a psychologist
you can get support from family and
friends as well we can do yoga you just
have to take care of yourself instead of
starting instead of stressing about
other people and everything else around
you number eight you have to monitor
your blood sugars you know because if
you don't really monitor your blood
sugars you will not know where you stand
now and i'm not advertising here but
like a lot of continuous monitoring
systems my patients will tell me that
once they start using those dexcom or
libra or whatever the brands out there
they will be able to see how food is
affecting their blood sugars and that
feedback teaches them a lot so a lot of
people for example don't check their
blood sugar after meals they just check
in the mornings which is a mistake
because how will you know if your blood
sugars are high or not after meals if
you are not checking them and that's
number one reason why a1c remains high
although your blood sugars in the
morning is okay so because you don't
know you're spiking after meals and only
way to know is to check so check your
blood sugar monitor them understand use
that as an information instead of a
punishment instead of judging yourself
or you know considering a failure if the
blood sugars are high use that
information
rather for informational purposes and to
find ways to improve your blood sugars
number nine is getting enough sleep i
know a lot of you don't get enough sleep
and there's a lot of problems around the
sleep hygiene some of it is because of
anxiety some of it is because of maybe
medical factors you know for guys it
could be a prostate problem if they are
getting up every two hours they're not
going to be able to sleep there are some
medications that can cause you to go to
bathroom like 20 times a day like
there's some sglt2 inhibitors some of
you are on like guardians farsiga
invokana et cetera and if these are
medications are keeping you up all night
long it may not be a bad idea to
consider an alternative option because
again you have to have your sleep now
what happens when you don't sleep your
body again creates a lot of stress
hormones and especially your fasting
blood sugars are going to be very high
because of those stressor amounts now
lastly eat foods high in chromium and
magnesium now these things are again
found in the healthy food that we keep
talking about right so partially whole
grains not too much because whole grains
can also mess with your blood sugar but
especially nuts seeds avocados olive oil
green leafy vegetables these are going
to provide the chromium magnesium that
you need because chromium and magnesium
they have important role in your glucose
metabolism and diabetes management so
you have to make sure that you are
getting these naturally in your diet in
order to get your diets under control so
guys if you can do all of these at the
same time very disciplined fashion i
promise you your blood sugars will get
better i'm not going to promise you that
your blood sugar will normalize because
all of you are different you all have
different backgrounds and different
amount of capacity to make insulin your
body weight etc but all of you will get
some results most of you will get very
good results by using these techniques
in your daily life so i hope that helps
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ultimate diabetes book
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