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
Reversing Diabetes Through a Consistent Daily Routine
Could a well-planned daily routine be the key to reversing diabetes? Join me, Dr. Dwain Woode, as I take you through the essential elements of creating a routine that doesn't just manage diabetes but potentially reverses it. I'll share personal stories from my medical training and everyday life to highlight how a lack of planning can derail your health goals. By revisiting the concept of SMART goals—specific, measurable, achievable, relevant, and time-bound objectives—we'll discover how maintaining consistency in routines can lead to effective blood sugar management and long-term success.
Consistency is vital in many aspects of life, from managing blood sugar levels to reducing stress. We'll detail the components of a successful daily routine, breaking it down into morning and evening practices that will help you stay on track. From taking your medications and recording health metrics in the morning to winding down with mindfulness and relaxation techniques in the evening, I’ll share practical advice for integrating physical activities, healthy meal planning, and good sleep hygiene into your day. Learn how to "bookend" your day to maintain focus and productivity, and get tips on using digital tools like Day One and Notion to track your health metrics.
We'll also explore the role of fasting as a powerful tool in diabetes reversal, emphasizing the importance of preparation and meal planning. Proper preparation can help you avoid insulin spikes and subsequent hunger during fasting periods. Plus, discover the critical role sleep plays in your overall health and how lack of sleep can disrupt your routine, making it harder to manage diabetes. By incorporating relaxation techniques and involving family and friends for support and accountability, you’ll be better equipped to manage stress and achieve your health goals. Listen in for valuable insights and practical advice on crafting the life you've always wanted, beginning with a well-planned and consistent daily routine.
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If I don't plan, I fail. If I fail to plan, I fail. Hey, hey, hey, hey. This is Dr Dwayne Wood. Y'all.
Speaker 1:I remember so many times in my life when I had something to do, whether it was a project, or even as I was going through medical school or residency or fellowship at the time and there were all these projects that we had to do. Right, you've been there, right, so you've got this paper you got to do. You've got some group project that you're working on and you're like, oh yeah, I'm going to get it, it'll get done. Eventually. It'll get done. Like, oh yeah, I'm going to get it, it'll get done eventually It'll get done. But you didn't have a plan, you didn't have a way of going about doing it, and so it may have gotten done, but it caused a lot of stresses. It may have gotten done, but you stayed up late all night. It may have gotten done, but you didn't get all the grade that you needed. It may have gotten done and it wasn't your best work. Yeah, yeah, yeah, yeah. That happens all the time. And so with the management of diabetes, with the management of our health, the same thing happens y'all. And if we don't have a plan, then our benefits, the things that we get from doing the things that we say we want to do, or getting the results that we want, is not always optimal, and so tonight we're going to talk about what is the optimal daily routine. How do we set ourselves up for success as we manage, as we reverse our diabetes? 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, uu. So what is the optimal daily routine? Right? That's what we're talking about tonight, and it's really a guide to reversing diabetes, because that is what, ultimately, we are talking about here on the show, taking here on the channel. Remember, new year, new you, right? So reversing diabetes 2024.
Speaker 1:Reversing diabetes with lots of different things. And as we talk about reversing diabetes with lots of different things, and as we talk about reversing diabetes, often what happens is not that people don't want to manage their diabetes, right, that's not usually what happens. Nobody wakes up in the morning and says you know what, today I'm just going to do absolutely everything I can to make my diabetes worse. I'm going to do everything I can to damage my body. I'm going to do everything I can to have high blood sugars. I'm going to do everything I can to not take care of myself. That is never really what happens.
Speaker 1:What happens is that gradually, over the course of time, things happen. Here's an example I remember when I was in medical school and actually let me not even use the medical school one, let's come contemporary, right. So right now, y'all. So there are often times that I get so busy that I come home and it's late at night or late in the evening and I drive into the driveway and I'm putting my car in the driveway and I may walk around my property, walk around my house and I'll see. You know, there's a little area over here where I've got to pull some weeds and I say, oh, I'll do that tomorrow. And then I come back, maybe the next day, if I'm not careful, a couple of days, and I walk over and I look somewhere else and say, oh, I've got to go over there and work on this, and I've got to go over there and work on that and gradually over time, right. What ends up happening is, if I'm not careful, when I finally do go out there, not only do I have to take care of that one spot that I saw several days ago, but I've got to take care of that spot. And then there's another spot over here and, if I'm not careful, there's a little part in the front of the house and then down in the corner. So notice what happened. It wasn't that I said, oh, I'm not doing anything about it. I'm going to do it, I'm planning to do it, I have the intention of doing it.
Speaker 1:But it comes to management of diabetes Because we are, we don't have a routine plan, then we sometimes don't get the results that we need. We talked several weeks ago about setting goals, right? Remember, smart goals. So our goal is to reverse our diabetes, right? That's the kind of big dream plan. We've got some places that we're going. So we want to get an A1C that's 6.5 or lower within six months or nine months. We want to have blood sugars fasting, blood sugars in the morning. That's between 70 and 130. Remember, we set timelines right. We have SMART goals specific, measurable, achievable, related to and time bound, right? So all those things we went through and we talked about that, and so that is the SMART goal. Well, how do we begin implementing that? And then, how are we maintaining consistency? And this comes in when we talk about our routines. So, remember, success is more about consistency than it is about talent, right? So success more about consistency than it is about talent. So you have the ability, y'all, to be successful.
Speaker 1:So what are the benefits of a daily routine? The daily routine helps us maintain consistency and helps us to maintain consistent blood sugar levels. Yeah, you're like, yeah, that's not true, it is. It is true Because there are things that we're going to put in place, there are things that you will have in your armamentarium, in your toolbox, that will allow you to do that. You remember the heat model? The heat model says that the reason that we eat things get off of our plan is because of habits, emotions, access and taste. Habits, emotions, access and taste. And when we develop routines, when we develop daily plans on how we do things, the things that we're going to do, it allows us to be consistent and it helps to reduce our stress and it decreases the likelihood that we're going to be triggered by some habit, some circumstance, the access to certain things, and emotions. Emotions when we set things in place, when we are able to develop those routines, it helps us to reduce the stress and helps to improve our overall health. That is the benefit of routine.
Speaker 1:Consistency is the key to a healthy, fulfilling life Consistency. This is not just true about blood sugars and diabetes, but it's true for most, for everything that we do, right? So if you're trying to save money, you can try and say, hey, you know, at the end of the year we're going to say, let's say, we want to save $5,000. Hey, at the end of the year we're going to save $5,000. So come December we're going to save it all up and there it is. It'll be there. That's probably true. But the likelihood is that if you are consistently putting away some money over the course of the year, every week, if you will, every month, if you will, then the likelihood of having that value at the end of the year is much higher. So same thing here, right, maintaining consistent blood sugar levels.
Speaker 1:If we have a routine, if we have a daily routine, we're saying, okay, when I go see my doctor in six months, my A1C is going to be 6.5. Well, maybe, but if you are putting things in place every single day, then the likelihood of getting that result is much higher. Okay, so it reduces stress and improves our overall health. That's the benefit of a benefit of routine. Well, what are the components of a successful daily routine? Now, there are lots of different components that you can put, all right, and these are the biggest. These are the ones that I think must be there and we're going to talk about that. If you are working with a coach, if you're working, if you're one of our clients, one of our patients, then we talk about lots of these things in various ways, but we're going to put them all together here and talk a little bit more about what are the components.
Speaker 1:So one we want to have a morning routine, a morning routine, and we want to be able to bookend. We'll talk about what bookending means as we come up right. So we want to review our daily goals and plans for activities, because if we don't, then hey, guess what? Everything just kind of happens the way it's going to happen, right? We want to have plans for some healthy meals and hydration. We want to, of course, have some physical activity in there. We want to have some mindfulness or some meditation, some journaling right, because we are recording things some relaxation techniques and, of course, we cannot talk about daily routines that are going to be successful without talking about sleep hygiene. Sleep hygiene, that's a big one. So, morning routines reviewing your daily activities and goals healthy meals, hydration, physical activity, mindfulness, journaling, relaxation techniques and, of course, sleep hygiene.
Speaker 1:Well, what does my day look like? What does my day look like? And we can really kind of break the day up if we simplify everything into probably four components Number one, the morning routine. Number two, the evening routine. Right Between there is work and school and, of course, sleep. That's it, y'all. That's how the day is broken up. That's it, y'all. That's how the day is broken up, and for most of us, for most of us, we spend a lot of time in that work, school place. So work and school and then sleep, those are the things that take up the most of our time. And the other two right, the morning routine, the evening routine, are really kind of those things that we do that help us in the other parts of our lives.
Speaker 1:Most of us spend half of our time, or close to half of our time at work or school, right? Your life really a lot of times will revolve unless you're retired, unless you are, and I was going to say, if you're a stay-at-home parent. But that is your job, that is your function, that is what you do, right? So that really takes up the bulk of your time. So, whether you're on the job getting a paycheck, or you are at home, making sure the family is functioning well so that everybody can be successful, that is your job and so most of your time is spent there. So work and school and then sleeping and there are 1,440 minutes in a day. Yeah, that's a lot. But other than work and sleep, we give most of that away to other people, right? So we don't take any for ourselves.
Speaker 1:So when we're talking about, when we're talking about a routine right morning routine, which is a bookend, and so bookending, if you think about a book, books on a shelf bookending simply means that there means that there are things that are at the beginning of that shelf and things that are at the end of the shelf and they really kind of keep those books where they should be. Like I have you probably can't see it right now, but I have back there I've got a stack of books and it's not on a shelf, it's actually just on the counter, and if I didn't put some bookends then those books would fall over, and so right now I have some things that are keeping those books up, and that is really what bookending helps you do. Bookending helps you keep the things that are between them where they need to be. So morning and evening so the morning routine we go to work, go to school, come home evening routine and then sleep, okay, and so we're going to kind of walk through several of those together. So morning routine what does the morning routine look like? What should it look like? What components should it have in it? So number one the morning routine should involve some measurements, and you can do this really depending on the type of person you are. What do I mean by that? When I get up in the morning, if I don't check my blood sugar, because I want to know what it is when I first wake up, I want to know what my weight is when I first wake up. There are certain things that I do when I get out of bed and of course, I have my monitors that are on me, so it's not as big a deal if at that moment I don't remember, but I try to do it at the same time, in the same way each morning when I get up, so measure my blood sugars.
Speaker 1:If you're out there, you may have some prescription medications that you have to take at a certain time or have to take it. For instance, if you're on thyroid medication, you have to take your thyroid medication. You try to do that 30 minutes to an hour before you eat and or drink anything else. So as soon as you get up you're going to go, you're going to take your medication, otherwise your day is thrown off. Some of you have medications that you've got to take at a certain time. So all those things right are should be set up in your morning routine. And if you are in the process of taking medications, if you kind of have a lot of medications you're not sure which one you're going to take, I would get one of those pill boxes. If you're on medication, get a pill box, put it in there so that in the morning it's not having to go figure out okay, well, which bottle am I doing? Just put them all and then you've got that and then take care of your immediate needs, you've got to go to the restroom.
Speaker 1:Some people say they want to shower in the morning, when they get up. As soon as they get up, some people there are a whole host of things that you do. That is your initiation. So, beginning that morning routine. So I get up in the morning, I check my blood sugar. Well, I go, take care of my immediate needs, check my blood sugar and I get on the scale and I record those and then I get into the rest of the day. Remember consistency. Consistency is the key to a healthy, fulfilling life. So that's the morning. Morning life, so that's the morning.
Speaker 1:So, as part of the morning routine, we also want to make sure that there are some physical activities in there. Now I'm going to flip over to the next one and we'll come back to physical activity, because the next one is mindfulness and meditation. Meditation, and once again, this depends on the type of person you are. If you are the person who goes and says you know what I have to do, my exercising first. If I don't do my exercising, then I'm not going to get it done. Then guess what? That becomes the first thing that you do, after those initial things that you, in terms of checking in, monitoring your blood sugar, checking your weight going and taking your personal needs. I know for me, if I sit down and do my mindfulness practices first, then my physical activity, my exercise, that goes out the window. I'm just going to be honest, right, because I get doing other things and then, no, that doesn't happen. So if I am planning to be successful in reversing my diabetes, maintaining health, if I'm planning that that is a priority for me, it cannot. Physical activity cannot come after the other things. It has to be.
Speaker 1:I get up in the morning and I walk out the door or go wherever I'm going to go, right? I remember several months ago and you guys may have seen some of our social media posts where I was walking and I was taking videos and all that stuff. So I would get up and I remember one morning there's someone I used to walk with and one of the mornings I went out and he wasn't there and the next morning I said, oh, you know, I'll wait for him to call, and that went into two or three days, y'all right, because I said, oh, yeah, I'll do this other stuff while I wait. Well, no, no. So get up in the morning, right, go to the restroom, I go ahead and I check my blood sugar, I get on the scale, I get dressed, I'm out the door.
Speaker 1:The benefits of morning activities, morning exercise, is that it opens up the lungs, it gets you out in the fresh air, particularly at this time of the year when it's lighter out, right. So light awakens us. So there's this circadian rhythm that we have in our body and darkness helps calm us down. That's why if you work at night and you work in a building, you work at the hospital, wherever you're working, they put those bright lights on. You know why they do that Because light stimulates, it goes into your retina and it stimulates hormones, melatonin. It decreases melatonin so that your body wakes up. So when your body sees light, it wakens you up. So if you wake up in the morning and you kind of stay in the house and you don't do anything and the lights are kind of dim, guess what? You're not waking up. But getting up in the morning, getting out, that wakens you up. That whole process, that whole process of physical activity, helps also to burn blood sugars y'all. Because, remember, moving a muscle, your muscles have to use sugar for energy and as you're moving, those blood sugars are coming down.
Speaker 1:So it's not uncommon if I'm going walking here, or even when, um, you guys may have seen, uh, was it last week or week before, uh, day one of going to the gym? Oh yeah, when I went, my blood sugars after that workout were lower. They're about 20, maybe 20 points lower, 25 points lower. If I go walking, I can watch my blood sugars come down as I'm walking. We should do about three miles or so here in the morning if it's one of those walking days. So activity, what does that look like? So walking, stretching, or like workouts, if you are going to the gym, if you're like you know, a couple weeks ago, when I went to the gym, that was an intense workout, but that does not have to be what you do. You have to get some kind of physical activity in, right? We want to make sure that we're doing that Because, remember, we're talking about putting our diabetes in remission.
Speaker 1:Consistency is the key to a healthy, fulfilling life y'all. So now, so, after we've done our physical activity, then our mindfulness or our meditation, right? So simple, simple practices that help to reduce the stress. Now you may do yoga, you may have a prayer ritual that you go through. People do Bible study, People read motivational literature, people listen to music, whatever your mindfulness practice is. And so mindfulness.
Speaker 1:There's a book that I read several years ago. It's called the Power of Now. The Power of Now, and so in the Power of Now. The idea was that the previous moment in my life is already gone. The next moment has not come yet. The only thing that I have access to and the only thing I can control is right here, right now, and so what that allows me to do? It allows me to decrease my. It decreases my depression from regretting things from the previous moment or things in the past. It takes me away from those because right now I'm okay. It decreases my stress and my anxiety for the unknown, which has not come yet, because right now I'm okay. And it helps me be present at this space, right now, and being able to understand where I am understanding my emotions.
Speaker 1:Remember, we learned several weeks about emotional intelligence. A big part of emotional intelligence is this mindfulness or meditation that we have because we've got to be present, we've got to be quiet, we've got to be in the space where we're understanding ourselves, and that helps us. As we talk about the heat model. Remember, one of those things well, two of them really is emotions. And then that taste, the emotions, because the emotions drive us in the direction of coming off of our plan. When we're happy, sad, mad, anxious, bored, tired, frustrated, all of those things will push us through our decision. And then taste Taste reminds us, it brings us back to a place right in the past. What those emotions? What did they feel? Like that space that we want to be in, and the food brings us to that space. And so mindfulness and this meditation allows us to be present and it improves our mental clarity because we're able to kind of look and be present in the now, the power of now. Right. So that's mindfulness and meditation.
Speaker 1:Once again, for me, I've got to do this after the activity. When I come back in the house, then I get to go through this, because if I don't, then the activity doesn't get done. And then using a mantra right, so mantra get done. And then using a mantra right. So mantra, I am somebody I am.
Speaker 1:When I started this, when I started the YouTube channel, I remember one of the mantras that I used to use was I am a content creator. I am a content creator, all right. So in those early days, you know we were doing pre-recorded videos and you know I wasn't very happy with what they looked like and how they were, and you know the channel was just really hadn't even gotten off the ground and you know you put the video out and you didn't get a lot of views and all those things. And so for me, right, one of the mantras that I have was I am a content creator, so it doesn't matter if people watch it, right. Right, it's kind of like the writer who says, well, I'm not writing because nobody's reading my book. Well, if you're a writer, then it doesn't matter if they read the book because you're a writer, so you write, writers write. Now, the benefit of that is that you get people to read the book, right.
Speaker 1:So the mantra right, the mantra allows us to be focused. It's a powerful tool in maintaining focus. It reduces stress and it fosters a positive mindset. All of those things are essential for successfully managing type 2 diabetes. What is the mantra? I can control my blood sugar. I can achieve an A1C of 6.5. I can reverse my diabetes. I can decrease my coronary artery disease.
Speaker 1:Whatever the thing is, what is the goal for you? Remember we talked about coming up with our whys. That was when that was the month of January. What is the why, your why, why, why are you doing the thing? Well, maybe your mantra comes directly from your why, and I have I mean things around here. You see, right, where is it Right here? It's not my mantra, but that is a certificate that I got.
Speaker 1:There was a program that I did. That's now wow. Over four years ago maybe, yeah, yeah, over four years ago. And when I started the program, we had to sign a commitment and the commitment said that I will show up in this space for my audience and I will be consistent in providing benefit. That I was going to be here in this space, whether one person watches or a million people watch. That I was going to continue to improve myself as a content creator.
Speaker 1:And I see that every time I walk, because I come, the door is over here. So every time I walk into the studio, it's right there on the wall and it reminds me of what my plan is. It reminds me of what I'm doing, it reminds me of the goal for what I'm doing here, and the mantra is kind of like that. It provides a powerful way to remind yourself of what's going on. So, in the morning, what's the mantra? And I'll show you some tools here in just a minute as we get further on.
Speaker 1:Okay, so, mantra, mantra, and then so, mantra, mantra, right? So, and then y'all. And then what do we do? We've got to review. So now we've gotten up, we've done those preliminary things checking our blood sugars, we've weighed ourselves, we have taken care of our personal needs, we have our physical activity, we have our meditation and our mindful practice. And then we got a mantra that we've said because that's going to be the thing, right, that's going to be the thing. And so now we review our daily goals and activities.
Speaker 1:Now, this is a huge one, because a big part of why we get stressed is because there are all these things. Like, I have probably a million things on my list that I need to do, right, and if I'm not careful? And just this past week, my wife and I were talking about the good, the good, the good, the better, the best. Sometimes the good outshadows the best. So, as we review our daily goals and activities, right, we want to set and review our daily goals. That's our priority list.
Speaker 1:So what are the things that we've got to do for today, and then we organize our daily tasks. So what are the things that I've got to do, right? So these are the small little things that I've got to do to achieve the priority list. So I've got to cook dinner tonight, right? So that's a goal. That's one of the daily things it has to do.
Speaker 1:Well, do I do that? Well, I've got to go to the grocery store. I've got to pick up this thing from that store. I got to get this thing from that store. I've got to come home. I've got to prep it, right. So?
Speaker 1:So notice that the to-do list are simply the things I've got to have done in order to achieve what's on the list, what's on the priority list. I can't just show up and, okay, I'm cooking dinner, if I have not done the to-do list to get ready for that. So the to-do list, those are the tasks that have to be accomplished in order for the goal to be reached. Notice the difference, the distinction between those two. They are not the same thing. The priority list helps me to be focused and I'll tell you on my priority, on my list, there are a lot of things, and we'll talk, we'll come back, maybe, and do a show on how to prioritize and create lists and all those types of things. But it helps to stay focused and motivated, it helps me to stay on track and it reduces the stress, because what can happen is all the smaller things get done and then the big thing that I'm supposed to do doesn't get done, and that causes more stress, causes additional stress, causes me to like, yeah right, a big, a big part of managing diabetes, reversing diabetes, is planning the meals. If you don't plan, then you're going to eat whatever's available. If you don't decide what you're going to do, what your meals are going to look like for today, then whatever's there is what you're going to do.
Speaker 1:We've been using fasting as a big tool for reversing diabetes. Reverse diabetes with fasting. If you are not careful for instance, preparing for the fast or even breaking the fast if you're not careful, then you're going to end up eating during the fast Because you didn't do a good job getting to the fast, because you just kind of ate whatever was available. You kind of ate a lot of high-carb foods. That stimulates your insulin. Insulin stimulates appetite. So now you're in the fast and your appetite is stimulated and you're like famished because you didn't do a good job of preparing for the fast. So, planning meals. Planning meals is very, very important, planning balanced, nutritious meals, and this helps to prevent spikes in our blood sugar.
Speaker 1:You've got a plan. And then let's talk a little bit about bookending. So bookending, as I indicated, was the process of putting in place things at the beginning of the day, things at the end of the day that allows you to keep the rest of the day upright. So at the beginning of the day, I sit and I look at okay, what are my plans for today, what are my priorities, what's the to-do list, what are the things I've got to get done for today? And then, at the end of the day, I reflect on the day's achievements. And then, at the end of the day, I reflect on the day's achievements, I journal about the day and then I set a preliminary plan for the next day. Yep, because if I don't do that first, I don't know. Was I successful in what I needed to do, because otherwise it's just okay, some stuff got done today. Were they the things I needed to do? I don't know. But was I successful in what I needed to do? Because otherwise, it's just okay, some stuff got done today. Were they the things I needed to do? I don't know, but I know I was busy and okay, what am I going to do tomorrow? Are there things from today that I need to carry over to tomorrow, that then they become the priority for tomorrow?
Speaker 1:So bookending allows us to review the process, and then there are some tools, right. So what should I say? Practical tips and tools. So, using apps and tools. So this is one of the apps that I use, right, duane's Journal. This is called Day One, and Day One allows me to create a journal. I usually, when I sit before I leave work, I'll go through and I'll do a daily brain dump, and that allows me to take the stuff that's on my mind at the time. I record it, and so when I get home that is no longer in here, it's on this device and I can interact and I can be present here at home.
Speaker 1:The other tool that I think I've shown you, or mentioned to you, is another one called Notion. So Notion allows me to do lots of different things, but one of the things that I do here in Notion is I will do my morning routine here. So I've got my to-do lists, I've got my checklists, my morning routine, which is here. So, out of bed, my mantra, I do my day one. I copy priorities to the notion to my to-do list. I do my mindfulness practice there, walking, and then I do music right, walking, and then I do music right. So one of the things I do as part of I do music. So you see that I've collected some, a couple of my favorite artists, music, and I'll play those. So now I don't have to go find those. They're there and all I need to do is hit the button and you'll see those will pop up. So I will do that and that allows me, right here on my phone, to be able to go through and not have to go anywhere else, right? So I've got everything here on my device.
Speaker 1:So our devices are amazing tools that we can use to do a lot of things that we talk about. So using tools, right? So track your meals, exercise, of course. You guys have seen my monitors that I use to track my blood sugars. You see me tracking my weight on the Fit Index. You've seen me tracking my ketones on the Keto Mojo. So whatever you're tracking, whatever you're looking at, whatever you need to improve, those are the things you want to begin tracking, create a checklist, right, and you saw that there in my day one and in my notion and we'll come back and do additional shows later on talking about those and then involve family and friends y'all.
Speaker 1:A big part of this process, remember, educating, empowering, encouraging. A big part of it has to do with support. Support and accountability. Not just hey, you're doing a great job, but hey, you said that you would get up and go walking this morning. What's going on? And if you're not doing that, yeah, they will get to you. They will say, hey, come on, come on.
Speaker 1:And so creating that space, creating those routines very important in order to be successful. In summary, in order to be successful, you have to have a routine. In order for us to be successful in reversing our diabetes and improving our metabolic health, you have to have a daily routine. So that's the question that we asked right, the optimal daily routine. Now we've gone through several parts of a daily routine and you get to put that in whatever order you want, but there are some things that you saw there that must be in a daily routine, some things that are essential if we're going to be successful in terms of our daily routine. So, morning routine you want to make sure that you are reviewing your day and you can use apps for that. Like I said, we may come back and do a show where we actually go through some of those apps again.
Speaker 1:You want to have healthy meals and nutrition. You got to plan for those. Some physical activity. Make sure that you're having a mindfulness practice, journaling, relaxation techniques and y'all, sleep. Now, I didn't spend a lot of time with sleep because we're going to come back. We're going to actually do a show on sleep, but just briefly, sleep and relaxation.
Speaker 1:Everything that we do falls apart if you're not getting adequate sleep. Sleep is the catalyst, it is the driving force, it is the energy that your body needs. It's the place where everything that we do comes together. It is the glue that holds it all together. If you're tired, you're going to eat. If you're tired, you can't fast.
Speaker 1:If you're tired, you're going to be irritable. If you're tired, you're going to eat. If you're tired, you can't fast. If you're tired, you're going to be irritable. If you're tired, you're not going to exercise. If you're tired, you're not going to think about journaling. If you're tired, you're not going to be able to do mindfulness practices. Everything falls apart without adequate sleep and during the process of going through your day. You've got to be able to have some relaxation techniques, because there are things that are going to come up that will push you, pull you, prompt you, nudge you in a direction that you don't want to go, and in order to be able to be successful, you want to develop some relaxation techniques. 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 you.
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