Do You Know with Dr. Dwain Woode
Dr. Dwain Woode invites you on a journey to transform your life, health, and mindset on this dynamic podcast. As a medical doctor, he understands diseases of the body and mind. As a life and wellness coach, he knows how to help you achieve your goals. He provides the education, empowerment, and encouragement needed for you to take charge of your well-being and realize the life you have always dreamed of living. Do You Know is a groundbreaking podcast that combines an engaging style with scientifically backed strategies to add to daily life. Get insight into proven methods to improve your health and gain control over your life, allowing you to reach your true potential. Whatever stage of wellness you're currently in, this podcast has something for you! Take the steps necessary for success today by listening in, where each episode promises to break down complex topics in a straightforward way that is easy to understand and even easier to apply to everyday life. Go from simply knowing what you must do to getting it done with Dr. Dwain Woode's transformative podcast!
Do You Know with Dr. Dwain Woode
Conquering Appetite: Your Guide to Rewriting the Rulebook on Eating and Diabetes Management
Hey friends, it's Dr. Dwain Wood here, and we've all been there—standing at the crossroads of a tempting buffet, our willpower waning. My journey with diabetes and weight loss has been full of such moments, and I know I'm not alone. That's why this episode is about mastering the art of appetite control and its transformative effects on our health. From personal battles to a patient's victory over the scale, we unearth the role of food triggers in our lives and how to conquer them on the road to sustained wellness.
Imagine turning every meal into a conscious choice rather than a reflex—this episode is the roadmap. We unravel the reasons behind our eating habits, why we often reach for dessert even when full, and how those choices can send our blood sugar and insulin levels on a roller coaster. By sharing a slice of my life, like celebrating milestones with lavish meals, I'll guide you through reshaping your relationship with food. You'll learn the power of fasting, the adjustments needed for medications, and how to untangle the food associations that complicate diabetes management.
Capping off our heart-to-heart, we spotlight the H.E.A.T. model—Habit, Emotion, Access, Taste—to help manage those sneaky eating triggers. Join our fasting challenge and consider diving into our upcoming masterclass for a deeper commitment to your health. We close with a hopeful outlook on putting diabetes into remission and a rallying cry for anyone looking to overhaul their metabolic health. So, let's walk this path together, transforming our lifestyle choices for the new year and the new you.
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I was fed up, y'all. I had been working on my weight, I've been working on controlling my blood sugars, I had done such a great job of getting my numbers under control and my weight was going down, but wouldn't you know it? Just when it looks like I was turning that corner and I was getting good control and I was doing all the things that my doctor was telling me to do, I messed up. I don't know. I don't know what happened, and if you're out there right now, you're thinking the same thing why did I mess up again? That's what we're going to be talking about tonight. If you're new to me, I'm Dr Dwayne Wood. That's Wood with an E. The E stands for endocrinology. Here on the channel, I educate, I empower and I encourage you to take charge of your health, your life, avoid complications and go to the next level. We're creating the life we've always wanted and in this year 2024, our new theme is New Year, new Year, new Year. Why do we have these times? Why do we have these occasions when it seems like things are out of control?
Speaker 1:Over the last several shows, what we've been discussing is what do we do, or how do we go about putting our diabetes and remission. How do we go about getting off some medication? The very first show that we did was a show that talked about what are the first steps that we need to do to take charge of our health. The next one we introduced the tool, and one of the tools that I've been using over the course of the month actually two months now is a fasting. What does fasting do? How does it work? And you've seen me as I've gone through the process and we'll continue to do that and share insights, as we do in our check-ins and in our shorts. Then we talked about medications that you should get off of as a diabetic. We talked about medications you should probably consider doing or getting on and discussing with your physician. And then last week we went through an actual example of how to look at your blood sugars, look at your medications and talk to your doctor about how do we get off of some of this medication. So, in the push, in the process of putting our diabetes in remission or reversing diabetes that's another phrase that you will hear people say how do we reverse our diabetes?
Speaker 1:As we're moving along this course, as we're going through the process, as you are learning, as you are fasting, as you are getting off medications that are spiking your insulin, one of the hiccups that happens is the food. We gotta talk about food y'all, because it is a big component of what causes the spikes in insulin. Because, as the blood sugars rise, your body, as we begin healing from inflammation, as we begin cutting back on medication, your body is now becoming more and more sensitive to the insulin that it makes. And when those blood sugars rise, the body produces insulin. And remember, it is the high insulin that we are trying to avoid. It is the high insulin that we are trying to deal with, because insulin has all of those issues that we talked about. Remember, our insulin is responsible for lots of different disease processes, right, you see there? High blood pressure, high cholesterol, coronary artery disease, polycystic ovarian syndrome, obesity, non-alcoholic fatty liver disease, metabolic syndrome. Insulin has been implicated in, and obesity has been implicated in, cancers. So we're talking about a large portion of chronic illnesses that can improve if we're able to get that insulin down. And so, as we are moving through the process of getting our diabetes reversed, putting our diabetes in remission, getting off medication, we want our insulin that the body's produced to be used very effectively and we don't want it to be wasted on other things that it shouldn't be, and so a big component of that is food.
Speaker 1:At a lady, come to the office and you can go to our website. You'll see her little blurb that she did for the practice. We talked about her weight, we talked about several things and she said to me Dr Wood, if you can get me to control my appetite, then I lose all the weight that you want and all the weight that I want to lose. So we worked with her and we were able to get her appetite controlled and, guys, she lost 100 pounds 100 pounds five, maybe six years ago. And when I saw her most recently, which was just maybe six, seven months ago, she had still she is still down 85 pounds After six years. That's unbelievable and that's unheard of.
Speaker 1:Most people in the course of their lives go through at least three, four, five diets. Losing weight is actually not that difficult. What is difficult is maintaining the weight once you've lost the weight, and one of the things that happens is that these triggers, these things that push us to eat, are what causes a lot of our issues, and so we're gonna spend some time tonight talking about these triggers and we'll get some insight and we'll talk about how we can get around some of them, because, as we are moving through the fasts, as we are getting off of some medications, as we are using medications once again to suppress the appetite, we don't want anything that's gonna derail us. Why I messed up again, why I messed up again, is what we're talking about. I want to introduce you to a couple of concepts. So I wanna talk to you a little bit about food triggers, but let's talk a little bit about triggers themselves. Let's talk a little bit about triggers, and I wanna define what we mean when we talk about triggers.
Speaker 1:Triggers are things that occur, that produce intense emotional involvement. Triggers typically occur because they transport you, your mind, your thoughts, your memory to a place that's different from where you are currently. What does that mean? That means that something happens in the present, but that thing that happened in the present transports you, either by memory, by sound, by taste, by touch, by smell, to something that happened previously, and a lot of times people will say I don't know what happened right, because you're not actually responding to the thing that happened right now. You're actually responding to the thing that happened before. So it's an intense emotional response to a situation, we're adding some things to it. We're adding this idea that, not only because we're gonna talk about emotions in a minute, but we're adding the idea that not only are we having those intense emotional responses, but there are things that occur in our lives that are so routine for us that they basically trigger us into eating. Okay, and specifically here we're talking about eating. So that's what our triggers, that's what we're discussing, that's what we're talking about as we move through this idea of trigger. Okay, so let's go back over there.
Speaker 1:The other concept I want you to learn and this is something you're seeing here for the first time okay, this is unique to Dwayne Wood MD, to our channel are what are the food triggers? Right? And this acronym that we've come up with heat, right, get out of the heat, get out of the heat. And heat stands for the H is for habit, the E is for emotions, the A is for access and the T is for taste. So these are the categories that all triggers pretty much fall into H E A, t. So we wanna get out of the heat, we don't want the heat to get us, right. So H E A T, habit, emotions, access and taste. Those are the things that cause problems for us as we move through, as we're working on putting our diabetes in remission.
Speaker 1:So eating, eating, eating. So the question is, what does eating do? And eating has this kind of complicated interaction with us, right? So, aside from hunger, we eat for various reasons. We eat for all types of reasons. I remember when we found out that my wife was pregnant, we were having a baby, and we celebrated, and you know how we celebrated y'all we went out and we ate. When he was how old was he when we did the baby blessing? It was, I don't know, maybe six months or five months or something, something like that. And everybody came to town and we rented a place and we cooked and we ate.
Speaker 1:So there's this complex interaction that we have with food that is beyond what we do when we are hungry. So it's not just hunger, it's not just hunger that we do. We eat for lots of, lots of different reasons, and one of the reasons that sometimes we will run into trouble as we're dealing with the management of our diabetes is because these triggers occur and they take us down a path. They take us down a path, okay. So that's the H-E-A-T. The H-E-E-T so complex. It's a complex set of things that happen with us, and the acronym provides a framework for you to understand what it is that we're dealing with, right? Exploring and exploring these really helps us so that we can begin understanding what we can do as we're managing the food. Because, remember, our goal is how do we suppress, how do we decrease the amount of insulin in our body? We've already stopped some of the medication that's producing insulin. We have some medication on board perhaps that is suppressing our appetite, right? Remember, we had that show.
Speaker 1:We're now fasting and, by the way, you are working your way up to be able to fast for 24 hours once a week. We're fasting, but during the fasting, these are the things that we've got to be careful of. These are the things that will cause us to have trouble if we're not paying attention. Okay, so eating, eating. So what are some common habits that we have? What are some common habits that we have that will derail us? So one is snacking and eating popcorn while watching TV, and actually it's not just snacking or eating popcorn, right, it's snacking or eating anything. Just because we're watching a movie, just because we're watching TV, just because we're hanging out. We snack, right, we eat things, and the things that we snack on typically are not the thing. It's not usually broccoli, right? It's usually the stuff that will cause a spike in blood sugar and ultimately cause a response in the insulin, after all, is what we're trying to avoid.
Speaker 1:Okay, how about number two Always having dessert after dinner. I had a lady who was in the office and she says, yeah, I just love my sweets because when I was growing up right, and we'll come to this is this is hitting two points I, when I was growing up, that's what we did. We had dessert after dinner, we had something sweet and a lot of us. We just get into the habit. It's not, it's mindless, right, it's okay, we're eating, we've eaten the meal and, even though we're full, we're going to have dessert because it's what we do. It is just a habit that we've gotten into.
Speaker 1:How about having a snack or a meal before bedtime? Now, this one has probably been propagated by a lot of misconception when, when we talk about patients who are diabetic, a lot of times, what we did in the past was if we adjusted the amount of food, because if we adjusted the insulin people who are on insulin, children. We had them have a snack before bed because we didn't want them to go low, we didn't want their blood sugars to drop. Well, that's great, I think, except that if your blood sugar isn't going down, you don't need to have a snack. But people have gotten into the habit of having a snack before bed. People have gotten to the habit, even if they're not having low blood sugars. Hey, I'm going to bed, I'm going to have a snack, I'm going to have a cookie, I'm going to have some milk, I'm going to have something, just because it is bedtime. And that is not right. That is not what we want to do, because we are trying to suppress, decrease the insulin response. We're trying to decrease the spikes in our insulin, and the spikes in our insulin directly responds to the things that we have, the things that we eat. So, if we can minimize the amount of carbohydrates that we're putting in because the bedtime snack guess what is not? No, people are biting on a piece of meat. I'll tell you that what they're eating are those things that we're going to see here in just a little while. Okay, all right. So those are some of the common things, common habits, that we have.
Speaker 1:How about associating activities or times of the day with specific foods, right? So we say, hey, it is Tuesday afternoon, so what we're going to do is we're going to. We usually have a sandwich, we play cards, we play dominoes, we go to the gun range Whatever we do, and when we do that, this is what we have. Now I'll tell you a bad. Well, it's not bad. One of the things that happens to me is when my son goes to basketball practice. So I'm working all week and my wife typically takes him to different activities and so on. When I pick him up at the end of the week, you know, we go to basketball practice and when we leave, right, I take him and we stop off and we get something to eat and I'll say, hey, where do you want to go? Now? Sometimes that is the meal that we have for that evening, right, but sometimes that's just on the way home and then later on we have something else to eat. But that's an activity that I have associated with doing food, with eating, and we do that a lot.
Speaker 1:So we associate foods with specific activities or times of the day.
Speaker 1:Okay, so that's it, all, right. So habits. So how do we deal with habits. How do we deal with habits? So what is the problem? First of all, with habits. We eat at specific times or situations due to routine rather than hunger. So that's the issue. So we're not hungry, but because it's the routine, we eat, and when we eat, the blood sugar spike. And when the blood sugar spike, then the insulin comes out, and the insulin is the thing that we're trying to minimize. Okay, so that's the problem.
Speaker 1:We eat at specific times or in situations due to routine rather than hunger, and the impact, like we said, it can lead to automatic eating without regard for actual hunger or fullness. Your body's telling you I'm full, I'm full, I'm full. Now, here's the thing. Let me ask you the question. You can put this in the chat have you ever been at the table or been in a situation where you've eaten and you know you're full, and then somebody says, hey, do you want a piece of pie, or want a piece of cake, or want a cookie, or want some ice cream? And what do you say? Yes, I do, but you're not hungry, right, because we're already full. We're already full, okay, so make sure, right? So this is one of the things, so one of the tools that we're using remembers fasting.
Speaker 1:And the point I'm going to come back and make here in a little while is, as we are using these tools and let me let me make it right now as we're using these tools, during the process of using the tools, we want to be learning what are the things that we need to do that can help us maintain the benefits, the habits that we have done, that we've learned over the long term. Remember, we're not just trying to get you off of medication for next week and for the next week and for a month from now. We want you off of medication forever. That's what we're working on, okay, so, as you are, as you are, as you're fasting, as you are using the GLPs, right, as you are talking to your doctor about coming off some medications, as you are figuring out your why, all those things, you need to be learning some processes that you put in place that will help. So, the fasting, during the fasting what are we learning?
Speaker 1:During fasting, we're noticing when you feel the urge to eat just out of habit and you're using this awareness to question the potential for change, for changing that habit and and changing your eating pattern. So that's the strategy the habit is there. That's what you've been doing. But now that you're fasting, you know and let me make this point you know that your body has enough energy to sustain you, right? Yes, you should. Most of us have enough energy to sustain us.
Speaker 1:So, during the fast, it's not that you are going to die and it's really not that you're always necessarily hungry. That's another show, it's a habit. It's 12 o'clock, so it's lunchtime. I'm going to eat. Somebody comes to the office and they bring cookies, candy, whatever, so I'm going to eat. We got together, you know. We're going to play cards, we go to the gym, so I'm going to eat. You're not hungry.
Speaker 1:So one of the strategies that we want to use is during the process. We want to notice when you feel the urge, y'all, to eat, when it's not due to food. Okay, right. So the next one is that's the habit. The next one is our emotions, and for the emotions, I'm going to say let's halt the process Now. Halt stands for people say you should not be too hungry, too angry, too lonely, too tired. These are some common emotions that people feel, but really any emotions, any emotion, falls into this category. If you're out there, thank you for joining us, thank you for being here. Let's see the shoe, hey, welcome. And she says please remember to hit the like button, thank you for saying that. And Teresa, teresa says yep, teresa says yep. So emotions, emotions, y'all.
Speaker 1:I was, where was I? Where was I? Oh, yeah, I was in the office. I was in the office and it was maybe one of the days when I was, when I was fasting, right, I normally fast. If you guys have been watching, I do a fast, you know, tuesday, wednesday, thursday, or Wednesday, thursday, friday. This week I'm actually doing a different fast, still 72 hours, but because I was on a trip, I did it. I'm doing it now. So I was at the office and I was not hungry and I had just come out of a room and a situation was going on in the office and I was a little frustrated and I walked from the patient care area, walked by my work desk, walked into my wife's office and was going into her refrigerator to grab something and she said hey, what are you doing? Notice I was fasting. I knew I was fasting, I was not hungry, but the emotions that occurred right, almost overrode the thing I knew in my head and was making me go to the refrigerator. Yeah, yeah. So that's what emotions do. So halt the process, right. So we stress eat to alleviate feelings of stress and anxiety. That's what was going on with me.
Speaker 1:We eat out of boredom or lack of activity. Hey, I don't have anything to do, let's go ahead and we're going to eat. Right. Sometimes we sit and we just grab stuff. We eat as a form of procrastination. I got this project to do. Yeah, let me just grab, run into the refrigerator, let me run into the kitchen, let me go to the pantry and I'll grab something and I'll finish this in a little while.
Speaker 1:We eat foods that remind us of positive memories. Hey, hey, hey, okay, let me. I got to come. I got to hop up on this one. I'm from New York, I grew up in Brooklyn and when I go to New York, like if I flew into New York today, like right now, you know the three things I would get I get a slice of pizza, I get a hot dog and I get some Chinese food. Why? Because the memories that I have of growing up and those are the things that I ate. Those are the things remind me of New York. It reminds me of being a kid, it reminds me of being in that space. So we've connected the food to the memory and it's a positive memory, but it connects us there and that emotion causes us to eat. It pushes us in the direction of eating.
Speaker 1:Now, most people think that negative emotions are the only ones that push us in the eating direction. It's not just negative emotions, it is the fact that we really as humans a lot of us we don't really know how to handle emotions. It doesn't have to be a negative emotion, for example. For example, you've had an amazing time hanging out with family and friends. People came together, you guys had a reunion, you had something going on, you, your husband, your wife, children, everybody. You had a great time and you're just full of joy and happiness, right. And now you're up and because there's all these emotions kind of twirling around and we've not really learned how to handle those emotions, we eat because the eating calms us. Notice, it's a positive emotion. But because we don't have capacity, we don't have the ability, we don't have the tools to manage it. The eating produces a state in us that calms us, so positive emotions can push us in the eating direction as well.
Speaker 1:Angry, right, so cortisol comes up when we're lonely, right, sadness when we're tired. I can't tell you the number of times I'm here in this space and I'm doing something, I'm doing a video, you know, either I'm doing a live and I'm up late, and when I get off I eat, right, because, hey, I got to do one more thing, so I'm not going to go to sleep yet, I'm going to just do this right now. And then we eat comfort foods during sadness, and we eat comfort foods doing loneliness, so we eat. So halt the process. Hungry, angry, lonely, tired, frustrated All of those, all of those emotions will cause us and push us in the direction of eating. So how do we manage the emotions right? So, first of all, what's the problem?
Speaker 1:Emotional states such as stress, sadness, boredom or even happiness can prompt eating, as we just described. The impact is emotional. Eating can lead to consuming foods for comfort rather than nutritional need, often resulting in overeating. So not only are we eating when we're not hungry, but often we overeat. One of the questions I ask people in the office is if you were not hungry, would you still eat? And often they say yes, and that's an indication that it's not a. Often we think it's a blood sugar problem, we think it's a medication is not working. No, it's that we are eating during a time when we're not hungry. We're causing blood sugars to go up. The blood sugar goes up. The body has to respond with insulin, or you have to give yourself more insulin or take more medications to bring that down. So remember, insulin is the culprit. That's the guy that we're trying to get rid of, that's the guy we're trying to suppress.
Speaker 1:And so what's our strategy? In the process of fasting? In the process of fasting, it gives you a chance to identify emotional triggers for eating. So when I walked into my wife's office, I knew I wasn't hungry. So when she says, hey, what are you doing? I had a chance to think. And we recognize these emotions. It allows us to find healthier coping mechanisms, because that's what eating is. It is a buffering behavior, it is a coping mechanism that we use to deal with the emotions. And then, of course, the next one it was just there, right? So that was habit emotions.
Speaker 1:Now we're talking about access. That is stuff that's just there. You eat just because, just because it's there. I remember when I broke one of my fasts, I had a bowl of almonds and cashews and I ate and I just kept eating, right, one here, one there, one here, one there and I kept eating and before I knew it, my blood sugars were up to 178, y'all, I wasn't hungry, I had just eaten, but it was just sitting there, so it was just there.
Speaker 1:So easy accessibility or availability of snacks at the home or in the office. Often, you know, people have candy. I go to church sometimes and I stop by the church office on my way to because I work in the media, and I stop off and I grab candy. They have the mints, the peppermints. I don't need it, but it's there. When we attend social events where food is the central focus, we're having coming up here this weekend. We're having an international fair at the church International food fair. So what's the focus of that fair? The focus is food. So there's going to be food all around. Right, it was just there, it's just going to be there, and so we often grab and take things in just because it's there, just because it's there, we get free food at work or social functions.
Speaker 1:So at our office and I've told you the story before I was once again, I was fasting, and that week there was so much stuff that came through. I collected all the food and on Friday, when I was going to break my fast, I brought all the food home because I'm imagining, man, all this food that I hadn't eaten all day, and it was well. It wasn't all free, but a lot of it was. I go down to the cafeteria, I get my badge right at the hospital I can swipe or they scan my badge, and the food is free. I go into the physician's lounge and the food's free, it's there. So I've actually stopped going to the physician's lounge. I still go to the cafeteria because I got to get. You know, I do, I do unsweetened tea during my fast, so I still go down there. I keep that in my refrigerator at the office.
Speaker 1:How about shopping when we're hungry? And that leads to impulse buying and we buy things that we would normally not buy because we're hungry. And then it was just there. And then how about living or working near fast food restaurants or bakeries? I see on on the, on Facebook, a lot, some people that I follow, people that are friends with me, and they say, hey, I'm waiting for them to get the Krispy Kreme out of the oven or out of the fryer. It was just there. And so we eat because we have access to things. And so what's the problem? What's the problem with the access? The problem is the availability of food can significantly influence our eating behavior. With easy access, we often, we often have unplanned eating. Right, the grazing, the people that we talk about. We graze because it's there. We go to the refrigerator, we go to the, wherever, and we just eat.
Speaker 1:The impact is convenient access to unhealthy food options can increase the likelihood of consuming those foods, regardless of whether you're hungry or not. And that's what we're talking about, right? These are the things that derail us and make our insulin level spike and make us have to take more insulin and have to take more medication. So during the fast, it can heighten your awareness of how often you're eating. Just because the food is there, you become aware. And so then now, okay, let's make healthier food choices and let's not make the unhealthy thing so accessible, right? So during the times when you're not hungry, when you go shopping, don't pick up the cookies and say, hey, I just need to have some cookies. No, you don't. Or I have to have some ice cream at the house. No, you don't have to have ice cream at the house, because let me tell you, even though you have decided that you are not going to eat the ice cream, even though you've committed that you're going to put your diabetes and remission, if the ice cream is in the refrigerator, one of those times when you're hungry, angry, lonely, tired, bored, frustrated, happy, guess what we're going to the refrigerator and guess what we're going to get some of that food? Okay, because it is there, it is there. So habit, emotions, access and taste, now the taste one, y'all.
Speaker 1:This is a story you got to hear. You got to hear there are some foods or some juices like mine is orange juice and my ice cream is Ben and Jerry's Cherry Garcia ice cream. Those two things like right now, if you flash one of those on the screen, I'm going to have a hard time. If somebody walks into my studio right now, while I'm on live, you guys might have to excuse me. I'll put a black screen on and I'll be. I'll say I'll be right back.
Speaker 1:There are some foods that you like, that are just like hmm, hmm, hmm. What's happened is that we've developed some emotional connection to the food, some memories. We've developed some responses, some physiologic responses to those food. They calm us. But the other thing that's happened is that the food was designed so that it gives you that buzz, and that's called the bliss point. The bliss point is the place that the designers of the food is that that combination of sugar, salt and fat that when you eat it, you cannot just have one. You go back for a second and a third, and a fourth and a fifth, and sometimes you eat the whole sleeve of Oreos, you eat the whole pack of cookies, you eat the right. So the bliss point, that point at which there's just the right combination. So let's take burgers, for example right, we got the fatty meat, right, the fat. We got the sweet ketchup and we got the salty pickles. And they've put it together just so that you're like, hmm, this is so good. I'm going back there tomorrow to have another one.
Speaker 1:Chips and snacks, the perfect mix of salt and fat with the carbs. Right, what's the? And I keep asking this guy, I got to write it down what's the, what's the, what's the chips where it says you just can't, you can't just have one, right? So ice cream, the creamy texture, the sweetness and the rich flavors all combined Right, you go to some places, you can order your own. I was going to say blizzard, but I'm not going to say it. Right, you can put it together just so you can get the sundae, and it's hmm, hmm, hmm. The cakes, the cookies, the pastries got that fat, got the sugar, got the little salt in there the bliss point. And then, of course, sodas and juice. Right, that's my thing, they deliver the optimal level of sweetness. Oh yeah, the bliss point.
Speaker 1:And so we're fighting against all of these things. Yep, yep, yep. So what's the problem? What's the problem? The problem is the flavors and the palatability of food. It's a strong motivation for eating and it's beyond the point of hunger. When you sit down to eat some meals right, like if you're eating a main meal, right, you're eating some steak and say you're even eating potato and you're eating a salad and you are full, you know you're full, you're stuffed, it's Thanksgiving, you've had your second plate of food. When the desserts come out, you still eat it right, because you've got to have Mama's peach cobbler, you've got to have a piece of that apple pie, you've got to have that pumpkin pie One of the things that I have to struggle against. And this year I was so good y'all I didn't have any.
Speaker 1:So my dad used to make when he was alive. My dad used to make eggnog. I don't have the recipe, I've never tried making it, maybe once. But when I go to the grocery store, starting like right at I don't know mid-December, I have to like force myself to walk by the fru-, the-, the the the coolers because all the eggnog comes out. I mean, one year I went and I bought like I bought like four, four of the the quarts of eggnog, had them in the refrigerator. I had to throw them away Because, yeah, yeah, once again, access right. So wh why am I buying four quarts? I know I don't need four quarts, but it was there, it was there, it was just there.
Speaker 1:Okay, so a preference for highly palatable foods can override satiety. That is the feeling that you're full and it leads to over-consumption or overeating. So during the fasting period you're going to use that to reset the preferences, right? Because during the fast you may have some of those cravings and that's one of the reasons I said, hey, let's let's see if we can get on one of these GLPs, because they help to suppress the appetite. And in the process, we are working on getting out of the heat right the habits, the emotions, the access, the taste, and you can develop an appreciation for natural flavors of whole, nutritious foods. So, during the process of fasting, you are retraining your mind, you're retraining your behavior, retraining your habits, you're retraining your tongue.
Speaker 1:So, when we are mindful, when we're mindful of the things that will cause us to eat, then we're able to we're able to function in a way that allows us to maintain the behaviors that we are learning. Because, remember, our goal is not to just do these things for a short short time. It is to do them over the long haul, over the long term. So, our habits, our emotions, the access to food and our taste, those are the four categories that these triggers fall in, and our goal is to learn how to manage these as we are moving forward, because they are going to be the things that hinder us and these are going to be the things that will spike our blood sugars. They're going to cause a blood sugar spike, is going to cause a spiking in our insulin, is going to cause us to have to take more medication, is going to cause us to have to take more insulin, and that's not what we want to do. All right, because we're working to put our diabetes in remission. We're working to suppress, we're working to reverse our diabetes. All right, all right.
Speaker 1:So let's take a look at blood sugars. Let's take a look at blood sugars. What I want to do is I'm going to hop over here and this is my DEXCOM, this is my DEXCOM and we're going to show you what that looks like. Let's do this view. And so this is my blood sugar today. You see, it's been hanging out in the 80s and, as you know, right here, usually in the morning, I have a spike in my blood sugar, and that is due to the dawn phenomenon Remember, that's a thing that happens to everybody. And so my dawn phenomenon caused my blood sugar to go from the 80s and it spiked up to 111. And right here, I had to change my DEXCOM because it fell off, and so my blood sugar is. When I came back, it had come down and it's been hanging in the 80s and 90s. Right, according to this guy 80s, 90s, 100s, right up until like right, this is 742.
Speaker 1:Let me do, let me do one thing. I'm going to bring you back to this view because I want to also pull up the Libre report and, of course, dexcom Libre. They're different, different CGMs. I have one on one arm, I have the other, one on the other arm and let's see what the Libre has been showing, because the Libre was closer to what my meter said, correct? You guys remember? All right. So here we are and you'll see, according to the Libre, for most of today I have been in, I've been below 70. Those red, the red line that you're seeing there, let me turn my mouse on so you can see when I draw. So notice, right here. Okay, so all the reds that you're seeing and my Libre has actually been been alarming for most of today. Okay, so we're, and let me let me pull it up on this view, right? So this is my actual reading right now.
Speaker 1:So the question that you're asking, right, or you should be asking, is wait a minute, dr Wood, you haven't eaten and, yeah, it says it's low, but your blood sugar is 67. It's not zero, it's not one, two, three, it's 67, which is close to normal, right? So normal blood sugar is 70 to 99. So why are my blood sugars still in that range? They should be lower. Because I haven't eaten? Because people think if you don't eat, if you don't eat, you're going to. What Bad things are going to happen.
Speaker 1:Well, let's go over and let me pull up for you what the meter showed on my Keto Modo monitor. Let me go ahead and pull that into my phone and then we'll show you that here in just a second. So it's sinking. All right, here we are. So this is what my meter shows, and down at the bottom there you'll see glucose of 66 and then ketones of 3.6. 66 and 3.6. So my ketones are high.
Speaker 1:Normal ketones or ketones that are therapeutic, nutritional ketosis Let me say it that way is anywhere from 0.5 to 1.5. So things below that means I'm not, I don't have any really ketones. When the body, when you finish eating, within four hours or so, your body is digesting food, it digest that until about 18 hours. At 24 hours or so, the amount of food that you ate the carbs, the fat, the glucose, the sugar that you ate is being burnt up in the liver, and after about 24 to 28 hours, the body no longer has that store of energy that came from the sugar that you ate, the carbs that you ate, and so now it has to find a source of energy somewhere else, and the source that it finds is ketones. So, as the blood sugar goes down, the insulin level goes down, which is one of the big things that we want. The insulin level goes down. When the insulin level goes down, the sugar is gone, the glycogen is gone, the body goes and it finds ketones and because it's burning fat now and the ketones, when it burns fat, it produces ketones and the ketones is what it uses for energy.
Speaker 1:And what you're seeing is my body now switching, or it has switched, because I've been 70, 71 hours I've not eaten anything, so I'm not putting any carbs in. My glycogen is gone, essentially, and now the body is using ketones to burn and that's what you see on the screen, that's the glucose that you're seeing there of 66. And then my ketones are 3.6. Now let's take a look at this graph and you'll see on the graph, as the blood sugars drop and the blood sugars are that tan line that's going down, as the blood sugars come down, my ketones go up Because the body no longer has sugar to use, so ketones are being produced and the ketones are what you're seeing there going up. So that ketone of 3.6 and blood sugar down here of 66. Amazing how the body works.
Speaker 1:And then I'm sure, I'm sure that one of the things that you may have been following is what's going on, dr Wood? We love to see the blood sugars, but what's going on with the weight? And this is my graph, this is my app that I use, and let's take a look at the trends and you'll see there over. Let's see, this is on the 31st of January, this is on the 1st of February and today is the. What's today? Today is the 12th, so on the 1st, that's when I went away well, I went away on vacation here, that was my birthday I went down to 191.93. And then, during vacation, 195. Yeah, that's a two pounds, right. And then, since I've been back, 192. And then this morning, 191.
Speaker 1:So I want you to notice not only are my blood sugars being controlled, but my weight is improving as well. Let me say that again, not only my blood sugar is being controlled, but my weight is improving as well and, along with blood sugar control, insulin levels down, the amount of medication I take is down. My weight is going down, the insulin is down. So that means that blood pressure, cholesterol, obesity, metabolic syndrome all the things that we talk about improves, and one of the things that I want you to see and I'm gonna hop back over to this graph because I want to go back to this, this report, and if you saw my short that I did a couple days ago, you'll know that right here I was in Jamaica and had a Jamaican beef patty right there, alright, so the question is, what does a Jamaican beef patty do? And notice that you know, I ate the beef patty around here, right around here, my blood sugar spiked up.
Speaker 1:So, at 439 or 434, I think it was, my blood sugar got above 180 and it went up to 216 I think was the highest that it got there got to 216 and then, by 624, we were back down below 180, right, so within the space of two hours. And then, look, it continues to drop. So not only does fasting allow you in the moment y'all, to get better blood sugars and to decrease the insulin and to decrease the weight, but days after, days after right, so look at this. So it spiked up there, and so my body is hyper responsive, right here. So I, my blood sugar dropped below 180 after eating that, those, the beef patties, and drinking the coconut water, and it continues to go down, and then, oh, into the next day, look at that. So I'm still getting the residual response from the fact that my blood sugars were controlled during the fasting. Okay, right, jeff, let's see.
Speaker 1:Jeff says how many times today do you prick with the keto mojo? Very good question, jeff. So with the keto mojo, I actually do it. Let me back up. So I was doing it twice a day, right, because I wanted to know what it was in the morning and I wanted to know what it is in the evening when I'm fasting. I only do it once a day because when I'm fasting I know that the blood, the ketones, are up. So there's no reason for me to really check it, unless you know, unless I'm really really interested or unless I'm doing it here on the show.
Speaker 1:But during the time when I'm doing my regular intermittent fasting, I do check it more frequently, but during the fast itself I really don't check it that often, unless I'm doing, for instance, when I do live, when I do a check-in, when I want to record something, so you guys see what it's, what's going on. Then I'll I'll check it and let you know what it is, because I know, I know I'm in ketosis, because I'm fasting and I check it. You know, once I get into ketosis, I really don't check it again until it's like I'll do it at 24 hours, 48 hours and maybe at 72 hours when I break the fast. But during the other times when I'm not doing that, I do check it, because I adjust the food that I eat sometimes based on whether I'm in ketosis or not, because I want my ketones to be at least 0.5 or higher, and that helps with blood sugars, it helps with weight, it helps with metabolic syndrome, it helps with all the other things that we that we talk about, right, right. So that is our goal for our diabetes, right? We're gonna put our diabetes in remission.
Speaker 1:And tonight we spent some time talking about. We spent some time talking about heat. How do we get out of the heat? How do we get out of the heat? What I'd like you to do is I would like you to become more familiar with this heat. Right? How do we get out of the heat? Right? So that's what I want you to do. When people talk to you about, hey, eating, say I'm trying to get out the heat. I'm trying to get out the heat, right. In fact, in right now, put in the, put in the comments, say a hashtag heat, actually hashtag H E a T. Okay, right.
Speaker 1:And then I'd like to give you an exercise. I am actually going to create a document with this so that you can use it. So two parts to it. I want you to, for one week, get a small notebook or use an app and what I want you to do is divide it into four sections, and the four sections are H E a T right, habit, emotions, access and taste.
Speaker 1:And I want you to write down the times and situations where you find yourself eating out of one of those right right now. Hey, I ate, it was just a habit, it was just time for me to eat. Or I want you to write down when you reacted to food. You reached for some food because of emotions, or man, I just ate that because it was just there, accessed. And then pay attention to the foods that you crave. Oh, man, I ate that because I was not hungry, but I just wanted it.
Speaker 1:And then I want you to reflect on a daily basis as you're going through the week. Remember, we got four quadrants H E a T. In each one, you're gonna note the times when you are eating and you know that you've eaten because of one of those things, and on daily base. I want you to reflect at the end of the day, take a few moments and review what you wrote down, look at the patterns of specific triggers that lead you to eat outside of just when you're physically hungry. Come on back next week. We're gonna share some of that information. I want you to put it in the chat, even over the week. You can put it in, you can put it in the comments, right, because we're gonna, we're gonna talk about that. And then here is your management tool. This is the how you manage the triggers, how you manage the, the heat. How do we get out of the heat? Okay, once again, divide your sheet into four sections and I want you to list the triggers that you've identified under each of them, under each of those quadrants.
Speaker 1:And then I want you to say, hey, what is the plan that you have for managing habits? What is your plan when? Hey, I'm, I know I'm eating this out of habit, so I'm not going to, I'm not gonna eat when I watch TV? Okay, that's a plan for habit. What am I gonna do when I'm know I'm eating out of emotions? Right, I'm going to work on developing a better, a more healthy coping mechanism rather than eating. You're gonna write that down. So you're coming up with plans for each of the four.
Speaker 1:How about access? What's the plan for access? Well, when I go to the grocery store, I'm not gonna buy whatever. That thing is right. So what is your plan? And then, for taste, how do I mitigate the fact that, oh, I just love that Pringles, I just love that cookie, I just love that brand of whatever right? So what are some healthy recipes that you can use at home for doing that? What are some other foods that you can buy at the grocery store and then begin working on those?
Speaker 1:Okay, so we're gonna, first of all, for the week, we're gonna draw on our paper right four different squares and within the square, h, e, a, t, and every time that I eat out of habit, every time I eat out of emotion, every time I eat just because it's there, out of access, every time I eat because of the taste, I'm gonna jot those down and then I'm gonna come up with a plan for how do I deal with that particular trigger? How do I deal with triggers of habit, triggers of emotion, triggers of access and triggers of time? Remember our goal, right, our goal is we are putting diabetes in remission, reversing diabetes. We're getting off of some of this diabetes medication. New year, new you. That's our goal, and all the things that we're doing, the discussions that we're having, is how do we move in that direction?
Speaker 1:I encourage you to work along with us, because I want you to develop habits, develop behaviors, develop ideas that you can do for the rest of your life, and so, as always, my ask is this number one I want you to do the challenges that we're doing right. So our challenge this month is for us to fast one day a week for 24 hours, from this show we're gonna be doing the heat exercises. And then my other ask is this engage with us, join this community. The community grows, the community is better. The community works when you are here, when you share, when you let other people know hey, man, I'm struggling with this, or, dr Wood, you said this thing was gonna work for me. This is the challenge that I'm having. How do I, how do I address that?
Speaker 1:And then let somebody know what we're doing. You've got a friend, a cousin, a mama, uncle, aunt, somebody, a co-worker, who is diabetic, who's dealing with diabetes, who's helping somebody with diabetes, even your physician. Let them know what's going on here on the channel. Invite them to join us as we move forward together in the next couple of weeks. You're gonna see. You're gonna see an advertisement, a link. I'm gonna do a zoom masterclass. You get to come on, we get to see, I get to see your face, you get to see my face and we can actually talk with each other. You can ask questions about where we are so far in the journey. Come on out, join me. You'll see that coming out here in a little while, over the next week or so, so that you could sign up for that. Be a part of the community. Let us know how things are going and you can, in that space, ask me anything about your diabetes.
Speaker 1:In the things that we're doing, the fasting and so forth make sure you're paying attention to the shorts that we do, the check ins that I do, because I think those are very instructive. If you've not done so yet, make sure you get over to the website. Dwayne Wood MD. Seven keys to success is a book that I wrote. Great information there on how to be successful, unmasking the sweet truth about sugar. If you'd like to work with me. On a more personal level. You can sign up for our next level coaching program. That's there on the website and then, of course, our blog. Our blog is an amazing space where I write additional content that supplements the things that we do here on the show.
Speaker 1:We're back here next week for our show. You don't want to miss it because we're gonna be talking about some more stuff that helps us put our diabetes in remission and reverses our diabetes, gets us off medication. I want to always make a plug for those of you who are out there. You're saying I'm not diabetic, so this stuff is not for me. That is not true, because, as we are talking about what do we do for diabetics, this works for you as well. You've got metabolic syndrome, history of coronary artery disease. You're at risk for coronary artery disease. You have obesity, weight problems, polycystic ovarian syndrome. You have had a stroke. You've had a heart attack. You've got some stents in all of those improved. You've got non-alcoholic fatty liver. So I want you to join us as well, but if you know somebody with diabetic diabetes, make sure you let them know.
Speaker 1:We're talking to adults with type 2 diabetes. Good night, we'll see you at a check-in or we'll see you next week at our show. This is dr Dwayne Wood, that's Wood with an E the E stands for endocrinology. Here on the channel, I educate, I empower and I encourage you to take charge of your health, take charge of your life, avoid complications and go to the next level, creating the life you always wanted. And for this year, y'all new year, new year. You.
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