The Q&A Files
The Q&A Files drops A Wellness Explosion
💥 BOOM! Attention Wellness Warriors. The game changer you have been waiting for is finally here. Say hello to “The Q&A Files,” where wellness meets revolution and your questions lead to new discoveries. Spearheaded by Trisha Jamison, your host, a Board Certified Functional Nutritionist. Cohost Dr. Jeff Jamison, a Board Certified Family Physician, and featured guest, Tony Overbay, a Licensed Marriage and Family Therapist. This podcast blends three diverse perspectives to tackle your questions on health, nutrition, medicine, mental wellness, and relationships. Dive into a world of expert insights and actionable advice, all sparked by your curiosity. Tune in, ignite your wellness journey, and join the Wellness Warrior community.
The Q&A Files
71. Your Diagnosis Is Not Your Identity: How to Rebuild Trust with Food, Kara Roberts, Part 2.
The emotional journey of managing diabetes extends far beyond counting carbs or checking blood sugar. For many like Lisa, our listener who sparked this powerful two-part series, a diabetes diagnosis can feel like a sentence to a joyless relationship with food and an identity defined by illness.
In this illuminating conclusion of our conversation with dietitian Kara Roberts, we dig into the psychological terrain of living well with diabetes. How do we break free from the burnout cycle of perfect compliance followed by complete abandonment of healthy habits? What happens when the inner critic becomes so loud that it drowns out all progress? These questions sit at the heart of sustainable health transformation.
Kara shares wise, practical guidance for rebuilding trust with food without obsessing over numbers. We explore how family dynamics shape our health journey and how to transform teenagers from obstacles into allies. The conversation reveals simple yet powerful starting points anyone can implement today—from incorporating vegetables at every meal to strategic meal planning that eliminates decision fatigue.
Perhaps most powerfully, we challenge the notion that your diagnosis defines who you are. Your A1C is not your identity—it's merely information guiding your next steps. As Dr. Jamison reminds us, "People truly never fail unless they quit." This perspective shift creates space for self-compassion without abandoning accountability.
Whether you're managing diabetes yourself or supporting someone who is, this episode offers a refreshing approach to health that honors both physical needs and emotional wellbeing. The path forward isn't about perfection—it's about progress, partnership, and reclaiming the joy in eating one meal at a time.
Subscribe now and join our community of curious, compassionate health seekers. Your questions could spark our next transformative conversation!
Questions? Email us at trishajamisoncoaching@gmail.com!
Hello and welcome to the Q&A Files, the ultimate health and wellness playground. I'm your host, Tricia Jamieson, a board-certified functional nutritionist and lifestyle practitioner, ready to lead you through a world of health discoveries. Here we dive into a tapestry of disease prevention to nutrition, exercise, mental health and building strong relationships, all spiced with diverse perspectives. It's not just a podcast, it's a celebration of health, packed with insights and a twist of fun. Welcome aboard the Q&A Files, where your questions ignite our vibrant discussions and lead to a brighter you. Welcome back, wellness warriors, to the Q&A Files.
Trisha Jamison:If you missed part one of our conversation with the amazing Kara Roberts, please be sure to go back and listen. We covered so much valuable ground, everything from the benefits and risks of medication like Ozempic and Monjaro. We talked about the burnout cycle so many people experience when trying to manage diabetes burnout cycle. So many people experience when trying to manage diabetes, how something as joyful as cooking can start to feel like punishment, and how working with a dietitian like Kara can be incredibly beneficial not for rules, but for offering support, clarity and partnership along the way. And today, in part two, we're diving even deeper. We'll explore how family dynamics can influence our health journey, how to rebuild trust with food and some simple, doable steps that Lisa and anyone listening can take today to create real momentum toward health, energy and freedom. So let's dive in everyone. You guys ready, Dr, Jamison and Kara yes.
Jeff Jamison:I'm ready, except that I need a little reminder of what Lisa's question was. How about you, Kara? Do you remember all the stuff Lisa was saying?
Kara Roberts:It would be great if we had like a little refresher.
Trisha Jamison:Definitely Okay so our question from Lisa is Hi, I'm Lisa, I'm 47, a mom of two teenagers, and I was diagnosed with type 2 diabetes eight months ago. When my doctor first told me, I felt like my world tilted. I went into a spiral of fear, immediately thinking about complications, insulin shots and worst case scenarios. Since then, I've been trying to figure it all out on my own cutting out sugar, experimenting with keto, tracking every carb and reading every article I can find online. But honestly, I am exhausted. There are days I do really well meal prepping, checking my blood sugar, being active but then there are weeks I completely fall off. I get overwhelmed, burned out and just eat whatever. Then I feel incredibly guilty and scared all over again. I've lost some weight and my A1c has improved a little, but I feel incredibly guilty and scared all over again. I've lost some weight and my A1c has improved a little, but I feel lost with the joy of food and in life. I used to love cooking with my kids. Now I'm just reading labels and doing math on every ingredient.
Trisha Jamison:Lately I keep hearing people talk about Ozembic and Monjaro Some have diabetes and some who don't and I find myself wondering am I supposed to be on one of those drugs? Would it make things easier or just add more stress? I honestly don't know. Or to even start asking about that. I've been told a dietician could help, but part of me is afraid it will be more rules I can't follow. I need help finding a way to live with this diagnosis without constantly feeling like I'm failing or broken. I want to make peace with food again. Is it even possible to manage diabetes in a way that's sustainable and doesn't feel like a punishment? And what does a real partnership with a dietician even look like?
Jeff Jamison:Oh boy, Lots of parts.
Trisha Jamison:That is the question. So are you ready to tackle some more of Lisa's questions?
Jeff Jamison:Yeah, let's do it.
Trisha Jamison:Yes, okay, kara, we know stress can impact blood sugar even more than food sometimes. How do you help someone manage the emotional side of diabetes, not just the numbers?
Kara Roberts:Okay, Well, let's just start out with emotional stress. I think a lot of it is breaking it down in terms of priorities, like what is their top five goals that they want to achieve? And maybe it's only three. Maybe it's like they want to kneel plan two or three days a week or maybe they want to start, say, walking 15, 20 minutes a day or something to help relieve that stress or finding ways to help with that coping mechanism like what works for them. And you have to meet them where the mat and asking them lots of questions.
Trisha Jamison:I I love the questions and I always love when people talk about meeting someone where they're at, because so often we have this scale or this place that we think that they should be at and oftentimes that is not where they are, and so it's so good.
Jeff Jamison:And this comes right down also to if you think you can or you think you can't, you're right, you know. And when people are, they have a defeated attitude and they think, oh no, my life's going to end because I have diabetes and I can't. I can't have any enjoyment in life anymore. This is a great place where we can buoy them up and help them learn that their life isn't over and that there's a lot more that they hadn't even thought about. And that's where the tools that CARE is going to give them really come into play and they can make their lives so much better.
Trisha Jamison:Yeah, absolutely, and I think it's also important to remember that our body doesn't separate emotional stress from physical stress. So I think, too, things like breath work, focusing on your nervous system and calming your nervous system down all plays a very vital role in just helping our bodies cope in a way that we're really not used to, and definitely to give ourselves some grace, it's going to be really important.
Kara Roberts:Absolutely. For some people it works. For some it's not their forte, but keeping a food journal can be really helpful too, and some like either, you know, paper and a notebook, or some like the apps, depending on what works best for them. That can be helpful, so can you elaborate on that a little bit more.
Trisha Jamison:What do you do for a food journal and how can that benefit a patient on this journey?
Kara Roberts:That's a good question. So how that can benefit is that it makes them more mindful of what they're actually eating and being more self-aware. Instead of grabbing you know bag of chips or something, or maybe they are mindlessly eating where they're sitting at their computer all day at home or something, and they didn't realize that they had already, you know, polished off half a box of crackers or something like that, and so that can be really helpful. Some people like the buddy system, like there's some apps out there where you can share your free journals with a friend if you want to do that as well, but having that support that way can be really helpful for some people.
Trisha Jamison:Yeah, excellent, thank you. So Lisa also mentioned feeling really guilty and scared when she falls off and then getting stuck in a cycle of shame. So, kara, how do you help someone rewrite that in a dialogue so they're not constantly beating themselves up?
Kara Roberts:That's a real big challenge for people because they have to. They need to flip that around and being positive, like if they're seeing a provider really focusing on what are they doing positive? Are they going grocery shopping most of the week? Are they getting fresh foods you know bringing in the house? Are they making healthier choices? I think that's a huge challenge for a lot and maybe they're really asking them questions like are they really that bad? Maybe it's all in her head that she's really beating herself up. She may not be doing as bad as she thinks she is and really focusing on that.
Trisha Jamison:Exactly and, as we all know, that inner critic is so loud in our brains and it just makes us all crazy. One of the things that I really encourage my clients to do when we're focusing on these kind of things is to really recognize how they're speaking to themselves. Sometimes I'll have them get a picture of themselves as a child and you know, whatever their dialogue is going on, that they can speak to that younger child which is them, and sometimes that really helps them recognize oh wow, that is not how I want to be speaking to myself or especially to this child. But I also like to have them replace things like I failed with, I had a tough day. I failed with, I had a tough day. So it's not about failing or not doing well or recognizing the things that they're, not how they're not showing up, but it's I had a tough day. But still recognize how they're feeling, absolutely.
Kara Roberts:I think that's a great technique as well.
Jeff Jamison:I think it's really important to just jump in there, though, and say, hey, we're not in a race here. It's not like if you have a bad day or two, or 10 or 100 that you can't be redeemed. I mean, these are things that people can get better at, and it takes time and it's a lot of work.
Trisha Jamison:It's a lifestyle change.
Jeff Jamison:For some people you know and it's a lot of work that if you just take small steps you'll make it. And if you make, if you slip and fall down, okay, dust yourself off and get back up and keep going. People truly do not ever fail, unless they quit exactly.
Trisha Jamison:I think that is so true. I love that.
Kara Roberts:It is, and each day is a new day Start over.
Trisha Jamison:Exactly, definitely, okay. So you just kind of talked about a food tracking, food journal, and Lisa's talking about doing the math on every ingredient and it's sucking the joy out of her eating. How can someone like her rebuild trust with food without obsessing over every number?
Kara Roberts:I think for someone like her. She needs to let that go. I think. Looking at the quality of food, what exactly what is she eating? Focusing on balancing that out and letting that go in the beginning. Maybe for her it's eliminating more convenience food items, or maybe there's some other. I'm just trying to think I don't know if you guys have any other ideas but sometimes if people are getting so obsessed with that maybe just keeping a journal but not tracking all the numbers and everything in the beginning and then following up with a certified diabetes educator or a dietitian to go over that and try to keep it simple, just so she's not obsessing over it, Because the last thing you want to do is take the joy out of eating and cooking and I mean because it's so culturally ingrained in our society, like everything's like birthdays and Christmas and Thanksgiving and potlucks, like everything's so much centered around food you don't want to Right, you don't want to ruin it?
Jeff Jamison:No, definitely not. But at the same time you want to stay focused, and I think it really comes down to being simple and going okay. Well, on Christmas I'm going to have what everybody else is having, but I'm going to try and eat a little less than everybody else eats. Okay but you're still enjoying the rest of the festivities right you know, and just making a conscious choice and being intentional about how you approach it and simple. I just can't even stress simple more well, and I think to to go along with that.
Trisha Jamison:I think it's really important to have a plan. When my clients go in with a plan, they do so much better than just going in with no expectations no, no worries, and I think that that really makes a difference. And I think it's also important that food should be nourishing. We need to think of it as being a source of nourishment, not a source of fear. Sometimes I ask my clients what if your meals were about how you want to feel, not what you want to fix? And I think sometimes, when you can start asking yourself some questions about how do I want to feel when I eat this food, how does it make me feel, instead of just forcing yourself to do things that are a lot more challenging, especially at the beginning, yeah, definitely, and I think probably the biggest in the beginning to keep it from being so overwhelmed is have something prepared before you're hungry.
Trisha Jamison:Absolutely.
Kara Roberts:That is so key. In fact, I was thinking about it this weekend when we were talking about this Absolutely salad for the week or have it, have it ready, have the salad dressing ready, or have the vegetables ready, so they're already washed and cut, so that you, when you get home from work, you're not having decision fatigue and like, oh my gosh, what am I going to make for dinner? Right, something where everybody's going to be happy eating or trying to. You know, it sounds like she had two teenagers. It sounds like getting them involved in cooking also. Maybe they'll take the burden off her as well, where they can do it together as a family.
Trisha Jamison:Maybe one person can take a dish or something, or maybe someone can take a night and help contribute too, when you're explaining to children, especially older kids, what the change is and the reason for this change and get them on board, because definitely, with teenagers, they want to eat what they want, they don't care about anything else, they're invincible, all those things. But I think if they understood, hey, this is helping me, this is helping me be healthier, this is helping me, this is helping me be healthier and you know, can you help me? And I think just having them buy in can be really powerful for the whole entire family.
Jeff Jamison:Absolutely, I agree. Yeah, along with that, I think another tip is try not to go to the store when you're starving.
Kara Roberts:Oh for sure, Definitely yeah, if you're really really hungry, guess what you're starving? Oh for sure.
Jeff Jamison:Definitely yeah. If you're really really hungry, guess what you're going to come home with. It's all kinds of junk food. Yeah, I mean it just happens because you just want to eat this right now.
Trisha Jamison:And I think that goes along with Kara and myself. I get people all the time that say do you even eat sugar? Oh yeah, and I eat a whole lot more. If I go to the store hungry or if I go to a place hungry, it's like just like anybody else. That discipline goes out the window and you just are like, ah, so you know better, right? So I love that.
Trisha Jamison:And I love the hunger scale. I used to have this hunger scale zero to 10. And 10 is like you're the most famished one not at all, and so it's like at a two to three you start looking for food. When you're at a five, you should be having the food almost on the plate. That way, you're not going to be at a seven or eight so famished that you're going to eat the kitchen sink. So oh, I love that.
Kara Roberts:It's so true. I even noticed that for myself. It's like I always try to eat like okay and getting hangry right, eat before you're like oh my gosh. Like get out of my way, like where's the price?
Trisha Jamison:get out of my way.
Jeff Jamison:That's right but I also think that there's some value in giving your body a little break with food by doing a fast not fasting from water, but fasting from food for 12 to 24 hours that can be, really healing for the gut. So that's something to do, but do it as a program, something that you're meaning to do, you're intentional about, and then, when you're done with the fast, don't eat as much as you would have eaten throughout the whole day in one meal.
Trisha Jamison:Well, and I found that people that have a soup or a salad prior to their entree their dinner that they eat less food overall and consume less calories, so that's something that will be helpful too.
Jeff Jamison:Depends on what dressings on their salad.
Trisha Jamison:Yes, depending on what's on their salad. We've talked about that one before. Yes, salad dressings. They're really full of a lot of unhealthy fats, but we've talked about in the past some good dressings balsamic, olive oil. Those kinds of things can be really nourishing and those are the healthy fats. So, yeah, awesome. So what are two?
Kara Roberts:or three things Elisa could start doing this week that are simple but impactful. I would. This is one I would always tell patients would be include a fruit or vegetable at every meal. That would be one.
Jeff Jamison:That's a good one.
Kara Roberts:Yeah, because that's easy.
Jeff Jamison:A lot of people don't do that though.
Kara Roberts:No, they don't.
Jeff Jamison:They look at vegetables and turn their nose up.
Kara Roberts:Exactly Like are you kidding? No. And then the other thing would be think of two things that everybody likes at the meals that she could go to the store and get all ingredients for two to three things. And then I would say the third thing would be to have that grocery list that she has like. Have it out like on the counter somewhere so that she has like. Have it out like on the counter somewhere so that she can add to it, so it's easy. Or on her phone.
Kara Roberts:Some people keep their grocery lists on their phone and have that handy or have it so she has teenagers have people contribute and write it down. So when she's ready to go grocery shopping she knows exactly what she's going to make for the week and she has all the ingredients. And I used to do this at home. In a minute I'll do, I'll be really good and then sometimes slack off a little bit, but I'll write like the three or four things I'm going to have for the week and then I make sure and see what ingredients that I need for that. And then when I go to the store I know exactly what I need. And when I come home for the week I look at everything, and I have it all ready to go.
Trisha Jamison:Nice, and then you don't even have to think about it, it's just already prepared. That planning is so powerful, so so good. And I love the paradigm shift of little hinges, swing big doors and I think just kind of what Jeff's really been talking about is and you too just simple, simple, simple. Because when you make something very simple, then they have, they can't fail, and they've got a little tiny bit of momentum that can contribute to that energy moving forward. So it's like drinking. You know, if they're normally drinking six glasses of water a day, then just have them add one more. If they are walking five minutes a day, maybe they add two more minutes a day, just something that they're already doing, but just add a tiny bit more.
Trisha Jamison:And shifting a little bit of your breakfast, you know, when you're breaking that fast and incorporating more protein, that also helps bring down that blood sugar. It helps you feel fuller longer. So all those things are going to be helpful and you'll learn so much of that with somebody like Kara and, yeah, so much that she can teach people. So that's going to be so good. One more layer that Lisa asks. Another question that she asks is also about identity. So she's trying to figure out how to live with causing you to be broken.
Kara Roberts:This is something that's managed either through diet and exercise or medication that your physician has prescribed, and take charge and live a healthy, happy, normal life. That is not going to be this doom and gloom where it's overpowering you, because I have seen so many type 2 patients with diabetes that and they've done so well making small changes this isn't, you know, the writing on the wall that this is true.
Trisha Jamison:I think that's so important for people to hear, that they need to hear that there's so many people that have diabetes and they've done so well, because I don't think a lot of those stories get out definitely get out enough.
Jeff Jamison:So I love that you shared that definitely get on enough, so I love that you shared that.
Jeff Jamison:Yeah, I was thinking that it's really important to make sure you continue seeing your healthcare provider or CARA or both, during this process so that you can get the feedback that you need to keep going.
Jeff Jamison:There are some people who forget to go to their. You know, go get their labs done and just do the checkups that need to be done, and if they forget, or they just don't want to know where they are, they tend to nosedive and then we've got to pick up the pieces and start over, which is doable. But it's still harder than if you just stay on top of it and allow your healthcare provider, your dietician, stay on top of it and allow your healthcare provider, your dietician, whoever's your accountability partner in this, to be able to be your cheerleader and help you get better. Because I've had people walk in the door and they say, well, you're probably going to yell at me because I didn't do very good this time, and I say, okay, first of all, I care where you are today and let's see if we can help things go better. And secondly, whenever I ever yelled at you and they say, well, never.
Trisha Jamison:He doesn't even yell at her dog.
Jeff Jamison:And I said, the only person that's yelling at you is you.
Trisha Jamison:Right.
Jeff Jamison:So I want to remind you that you don't have to yell at yourself and you don't have to be shamed, and you just need to pick up and start again and it's okay, just go with where you are.
Kara Roberts:I love that you said that, because I see so many patients come in and they have their A1C and they judge that A1C number as their identity and it's not. It's not. It's like you can always do better. All this is is telling you where you're at so that you can do better for next time, and what changes can we make to do?
Trisha Jamison:that and your A1C is calculated from three months earlier.
Jeff Jamison:No, it's three months.
Trisha Jamison:That's what I said three months earlier.
Jeff Jamison:It's from, yeah, three months ago to now.
Trisha Jamison:Right.
Jeff Jamison:Yeah.
Trisha Jamison:And I think it's important for people to know that in that interim there's been a lot of changes, so it's going to continue to improve.
Jeff Jamison:Yeah, and the A1C is kind of weighted. And the A1C is kind of weighted, kara, you probably I've heard this and tell me if I'm wrong but the A1C itself is weighted for the first two months of that three month, a little more than the last month. So, for instance, if you have, if you really made a lot of changes in the last month, but yet your A1C is still very high, don't get discouraged because you're making directional changes and this will be reflected in your A1C soon enough. Yep, is still very high. Don't get discouraged because you're making directional changes and this will be reflected in your A1C soon enough.
Trisha Jamison:Yep In the next couple months? Absolutely, and it's so easy to get discouraged and frustrated. And the other part is your diagnosis is not your identity, and I think sometimes when people come in and they have something like that, that's how they identify themselves, what it's just. We need to help them appreciate it's just one part of their story and that story gets to change and evolve into something better and better every day. Absolutely, yeah, what role do you feel family habits play here? I kind of talked a little bit about the teenagers, but I think there's so much to this, about being supportive and how to get the family on board.
Kara Roberts:That is really good in terms of getting the family on board. I think it's sitting down and having a conversation with them and telling them what's going on and being open and honest and, like you said earlier, asking for help and what are they willing to do. Are they willing to help cook, or maybe they're old enough to drive the car and go grocery shopping or help you know menu plan for the week or cleaning up the kitchen after dinner, like helping decrease that burden of her being so overwhelmed Because it sounds like with everything she has going on. It's just one more thing for her to be stressed out about. But she doesn't need to be. She has some family involvement. That's going to be huge.
Trisha Jamison:So, and as a dietitian, is that something that you can do to help families is to get them all together and help them understand the gravity of the situation and how they can really help a parent?
Kara Roberts:I've had families come in quite a bit just so everybody understands, like like when I was in clinic, like I had food models and I would show them like what portions are what servings or what a plate of food should look like, or at least close to, and everyone being on the same page of how to read a food label or you know, meal planning together, and so it has worked really well. So the whole family is on board and everybody has the same information. Instead of you know the patient going and then telling the family, this way, everybody has it firsthand. Excellent, so good.
Trisha Jamison:So, kara, is there one final thought you'd like to leave our listeners with today? So, kara, is there one?
Kara Roberts:final thought you'd like to leave our listeners with today. The one final thought I would say is be prepared as much as you can. In terms of your meal planning whether it's if you're going to work or you're planning for the week is do your best to make a list and have things that are already prepared, like maybe you make a couple things on the weekend and then build on it over the week, so that you're not always at a grasp for what to eat that week, or even looking for recipe ideas or sharing it with friends and family. Like hey, I'm really trying to get on board and making healthier meals. Do you have any recipes you could share with me? And try to make it more of a community effort to help increase the stress and burden off what's going on in your bubble. So that's what I would recommend.
Trisha Jamison:I love that. That is so good, Jeff. Do you have any final thoughts?
Jeff Jamison:I really like what Kara said there. That's really good. I think that, to me, keep it simple. Just keep it simple and try and stay on top of it so that you can make a decision on how you're eating and what you're going to eat every day, so that you know. Make a decision on how you're eating and what you're going to eat every day, so that you know what you're doing. Stay focused and do your meal prep, like Kara says.
Trisha Jamison:Excellent and, as the KISS acronym, keep it simple, silly.
Jeff Jamison:That's right.
Trisha Jamison:All right, awesome, kara. Thank you. You've given us more than just answers. You've given us hope. And to Lisa and everyone listening, you are not failing, you're navigating and there is so much support available, so just keep moving forward.
Trisha Jamison:Now, if this episode spoke to you, we'd love for you to hit subscribe, leave us a review and share it with a friend or family member who might need some encouragement today. And if you have a question you'd like us to explore on the show, email us at trishajamisoncoaching at gmailcom. We read every one and we'd be honored to bring your voice into the conversation. Also, if you're in a relationship that's struggling or you feel disconnected from the person you once built a life with, check out our Healing Hearts program. It's our eight-month marriage restoration journey, designed to help couples rebuild connection, communication and trust, even when things feel beyond repair. If this is you, please reach out to me at TrishaJamisonCoaching at gmailcom, and I'd love to support you.
Trisha Jamison:Until next time, stay curious, stay hopeful and keep asking those amazing questions that matter. So thanks for joining us. We'll see you next time on the Q&A Files. Goodbye everybody. Thanks for tuning in to the Q&A Files, delighted to share today's gems of wisdom with you. Your questions light up our show, fueling the engaging dialogues that make our community extra special. Keep sending your questions to trishajamesoncoaching at gmailcom. Your curiosity is our compass. Please hit subscribe, spread the word and let's grow the circle of insight and community together. I'm Trisha Jameson, signing off. Stay curious, keep thriving and keep smiling, and I'll catch you on the next episode.
