#45 - 5 Places That Quietly Sabotage Your Blood Sugar

You don’t struggle with eating blood sugar friendly foods because you lack discipline.

You struggle because your environment is stacked against you.

In this episode, we break down five places that quietly sabotage your blood sugar, including one that surprises almost everyone.

From hospitals and airports to office break rooms and youth sports events, modern food environments are designed for convenience, not blood sugar health. The wrong choice is easy. The right choice feels inconvenient.

We’ll explain:

• Why stress makes these places harder to navigate
 • How “healthy” snack aisles can mislead you
 • Why free food often “costs” the most
 • And what to do about it without being extreme

If you’ve ever found yourself somewhere and thought “There is NOTHING good for me here!” this episode is for you.

If one of these locations hits home, send this episode to someone who needs it.

Mentioned in the episode, Hava app for food tracking: https://www.hava.co/

Also, send us an email or DM for your own “Blood Sugar Friendly Packing List” that we talked about.

Ready to take control of your health and stop settling for “managed” diabetes?
  Grab your earbuds and listen in.

Brian & Cory
 Diabetes Remission Partners

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Transcript

SPEAKER_00 0:02

If you have type 2 diabetes and you're tired of being told it's chronic and something you'll just have to manage forever, if your ANC is controlled but your medication list keeps growing or stays the same, and you know deep down you're capable of more than this, you're in the right place. This is the Diabetes Remission Roadmap podcast, where Brian Bitcher and Corey Jenks, two pharmacists who spent over two decades inside healthcare. And we started this show because we got tired of watching capable people stuck getting managed instead of rebuilt. Here's what most people aren't told. Type 2 diabetes isn't just a blood sugar problem, it's a muscle and energy storage problem. When your body loses strength and metabolic flexibility, blood sugar rises. And you can rebuild that. On this show, we break the scripts that say more meds are inevitable, you're destined to just manage, remission isn't possible, and instead we teach you how to build muscle, eat in a way that keeps you full, and regain control of your health again. No extremes, no shame, just practical strategies to help you move toward remission and lead your health again. Let's get to work.

SPEAKER_01 0:59

Welcome back to the Diabetes Remission Roadmap Podcast. Brian, you're looking fit today. You're just looking extra fit. I don't know what it is.

SPEAKER_00 1:07

Corey, I've been following our workouts. I mean, pretty much what it comes down to is just been doing we what we preach. So yeah.

SPEAKER_01 1:14

That's not no surprising you're looking so strong today. So I want to start today off with a talk a little story uh with about one of our clients, Eddie, who's doing great in our program. And he was in the hospital recently. Fortunately, it was not him. Unfortunately, it was his loved one, his significant other was in the hospital. And something that he was relaying to me, I thought was really interesting, kind of sad, and kind of gave me an idea for this episode was that in the hospital, he couldn't find anything that was really friendly to his blood sugar. He was looking around, high, low, vending machines, cafeteria, even what his wife was being fed. And he was surprised and frustrated at the lack of healthy food in the hospital. Brian, you used to work in a hospital. It's your fault.

unknown 1:57

It's my fault.

SPEAKER_00 1:58

Oh, that's good. I didn't expect that to come. Yeah. I thought you were gonna ask what I thought. I did not eat at hospitals for that very reason. It's just like it's a very sad environment when it comes to food. It's uh standard American diet. And I just I never quite understood it, Corey. It was one of those things that just baffled me. I think it probably came down to the bottom line. And hopefully, hopefully that's something that shifts in the future.

SPEAKER_01 2:23

Yeah, so for for me, this episode are the five places that quietly sabotage your blood sugar. Number one is hospitals, and we're gonna jump into that in a moment in more detail. Uh, but talking about Eddie kind of reminded me that if you're listening and you're ready for more than just information and want some structured support to reduce or eliminate diabetes medication, you can apply for our type 2 transformation program using the link in the show notes. We'll start with a simple fit check to see if it makes sense. All right. Brian, so number one, back to the back to the problems here, right? So we're we're we're not here to blame places. It's about understanding the environments so that you can navigate them more effectively. Because you're not weak if you're listening to this and you find yourself like Eddie in a hospital, like there's no healthy food. You're not weak. You're surrounded, uh, which actually sounds almost worse, but at least it takes the the onus off you, right? So five five places. The first one, hospitals. And when you think about it, food aside, Ryan, if you're in a hospital, whether you're the sick one or you're there with a loved one or a friend who's sick, you're stressed. High stress can raise cortisol, raise blood sugar, make decision making less effective. Uh your body's in fight or flight mode. And when you want to flight uh or fight, you want you your body body body typically is craving some fast energy, which usually means something sugary.

SPEAKER_00 3:42

Um and also when you're stressed, a dopamine from the fat and carb combination, it just it just hits right. It soothes.

SPEAKER_01 3:51

It soothes. So and then if you if you don't plan, you're you're you're also limited time. What are the visiting hours? Where where can you get food? So you're you go to a vending machine, and I know the vending machines now have like a single row of like smart options, which are usually not great. Uh, you're not gonna find a lot of you could get some gum. That would be my unless as long as it's sugar-free, you have a pretty safe option with getting gum from the vending machine. Uh, you can go to the cafeteria, the cafeteria serving up fried carby messes, uh comfort food. And the the people in the hospital themselves are are often fed, I mean, the the diabetic diet in the hospital is a joke. Uh when I was working my clinic job, the number of people I had that went to the hospital and came back to me and said my blood sugar went crazy because they fed me a bunch of French toast for breakfast and grilled cheese for lunch and pasta for dinner. It's like, yeah, it's terrible. I don't know what else to tell you. So yeah.

SPEAKER_00 4:45

Can I speak on that real quick? It's because you get carb choices, and a carb choice is 15 grams of carbs. So tend to tend to be like three to four carb choices per meal, but they don't differentiate what that carb choice could be. It could be French toast, and obviously, like French toast might be two carb choices, but essentially they totally disregard what where the carb is coming from, which will definitely, as we know, play a big impact on how high it spikes your blood sugar and how many calories it comes with that carb choice.

SPEAKER_01 5:16

So yeah, so what are you to do? I think this is it comes down to preparation. So you could eat if you know you're one of the if like if it's if you know you're going to the hospital, eat before you go. Uh, one thing that my wife and I did when we had our kids is we would either have family bring food or order uh you know Grubhub or something with a choice that was better for us. Uh, my wife uh was the first person they ever said decline dessert uh after having a baby. Uh she said, What? They're very good desserts. She's like, I don't want the sugar uh after having a kid. I need to recover. So she just put a sugar allergy on her chart, so they didn't care for anything sugary. So even before you go, you know, pack some, pack some, pack some, pack your own food, protein, uh, cut up veggies, jerky, bring a small cooler in. We also did bring a cooler with us into the hospital uh when we had our kids too. So we had the go bag packed and the cooler packed. And then also, we maybe it means lowering your standards strategically, which means you're playing defense. You're not gonna have an optimal meal while you're at the hospital visiting or or where you're while you're there. Um Brian, you can't beat yourself up if you're stressed in a hard situation. If you can limit the damage, this is what I say around stressful times, holidays, is sometimes you just play defense. Maybe you're not eating the perfect blood sugar food, but you're doing the best you can.

SPEAKER_00 6:36

Yeah. No, I agree. And I think what I'm hearing you say is that it really is about preparation. You might look a little crazy if you're packing all this food. You might seem crazy if you're turning down desserts, but at the end of the day, it's about making the choice that's most aligned with your goal. And if that goal is getting off medication, then you just gotta make those weird, strange choices and against the norm.

SPEAKER_01 7:02

Yeah, normal is unhealthy and high blood sugar and metabolically unfit. So be weird, be weird with us uh when you're at the hospital. And you mentioned preparation, and I not to give it away, but I think that's gonna be a theme through all these places. So the next place is the airport, all right. You're literally crunch for time. It's often high stress, especially if you're traveling with young kids. There's convenience everywhere, and convenience is usually not strong for your blood sugar. You're walking through the the the bookstores and the the Hudson newses of the of the mall, and it's it's chips, it's pretzels. Yeah, they might have some jerky. And yeah, if you want a hard-boiled egg, it'll cost you like six dollars from the refrigerated section. So the the stronger foods are gonna be more expensive. Um, and they're just really engineered for speed. And also, fast food smells everywhere. You're gonna smell the the yummiest of the foods. You can smell Chick-fil-A from two terminals away. You can smell the cinnabons. So you're you're stressed, you're crunch for time, you're you're at your like least strong willpower-wise, because you're managing everything else going on. So this is a place that can really sneak about people, Brian.

SPEAKER_00 8:10

Yeah, I agree. And what's come to mind for me is like how often do you travel? Do you want to look at this as like a treat as part of the intention? But I also look at my capacity and the my ability to manage like what's going on around me. Like, if I know I feel better and just am less groggy and all the like moody if I'm stabilizing my blood sugar in the airport, and that's why I really will prioritize packing things that make me uh not have like a blood sugar roller coaster swing, is because I gotta keep track and not lose my kids, especially my daughter who's prone to running off. Um, so I gotta be on my game. So you just have to make that decision for yourself. Is it something where you're like, uh, whatever, this is start a vacation, I'm gonna flip into vacation mode. That being said, I would caution people to say, like, what is your vacation mode? And is if it's like wanting to feel your best on vacation, then just yeah, be really aware of those food choices and how they're making you feel. But if it's like, I'm gonna split Cinnabon with my whoever I'm doing, I'm doing this with, and whatever. Like, don't beat yourself up over choices you make, just know that each choice definitely has an impact, consequence, and just be intentional with those choices.

SPEAKER_01 9:25

Yeah, I would say that I usually wait until my will has been broken by my family and kids at the end of vacation to give in to those urches on travel. So the return flight is where I would get the Cinnabon to soothe my soul. No, I I like to feel that's kind of a joke and kind of not a joke, but uh yeah. So the these uh what to do is sort of uh this it's a repetition, but yeah, pack jerky, pack hard-boiled eggs, pack some baby carrots, pack some apples, uh a smart protein bar, and for goodness sakes, just skip the liquid sugar. Uh, you know, you're gonna get on the plane and they're gonna offer you a beverage. Don't get a soda, just don't drink the soda or the juice uh unless your sugar is crashing. Like that's the only time I would recommend that.

SPEAKER_00 10:04

So yeah, and you're gonna save money too, like just because of the sheer fact of how expensive the food is there. It's like you bring some stuff, this comes down to preparing. I usually go to the grocery store and just buy all these like on-the-go things that I know I just think in my head. I'm like, okay, this might seem expensive now, but like if it saves me money from the future buying of like a$15 meal at the airport, then it's actually a return, like I'm actually getting a return on this investment because I know from past experience, if I don't have anything to eat, I'm gonna get hungry, I'm gonna smell this yummy food, and I'm gonna cave. I think I'm gonna go there and be just willpower my way through this. That ain't happening. Like you've just you've got to prepare again, make up make a point to go to the grocery store, go to that aisle where there's all those individual treats, you're like, I just couldn't, I can't, I can't justify paying two dollars and fifty cents for this protein bar. Again, when it if it's not something that's a staple of your everyday, but you're using it for an occasion, then you justify because that two dollars and fifty cents could save you fifteen dollars.

SPEAKER_01 11:08

Yeah, or yeah, when you spend six dollars on a quest bar, not saying I've done it from experience. So, Brian, that just gave me an idea. Should we offer up a travel uh food list for our listeners? The travel food list.

SPEAKER_00 11:21

You mean create one? Like we need to create one first.

SPEAKER_01 11:23

That's yeah, would have implied that we would have created one and have it ready to go, Brian. Yes, we'll create one. You if you email us or send us a DM, we will send you our our uh blood sugar-friendly travel checklist so that you have staples ready to go. Brian, thank you so much for stepping all over that one. All right, I think we've hit the hit the hit the travel so good. The next place is a little unexpected, uh, and it's the healthy snack aisles, Brian, because there's this thing called the halo effect, where if you put words on things that sound healthy, it will make you assume that everything about that is healthy. And you might see words like organic, all natural, uh no high fructose corn syrup. Oh, oh, it's oh it's good for me, right? But protein, yeah, I was gonna get the yes, like granola bars, low-fat snacks, protein cookies. So these are these are foods that are labeled as healthy. They probably have green on them. Their packaging is somehow green. There's a smiling animal or a mom holding a happy child. I don't know. And so you get assumed that it's because in the it's in the health food aisle or even at the health food store, it's good for you, but they're very high energy density. Like a cookie, like protein cookies are just cookies with some protein added to them. They're still very energy dense. So we we have to be careful because packaging is not nutrition, Brian.

SPEAKER_00 12:41

Yeah. It's not, but I just told people to go to this aisle, Corey. So what are you gonna do? Like, what are we gonna do? I just told people to go to this aisle. In the previous in the previous thing about the airport, go and prepare by going to this healthy food aisle and getting some things.

SPEAKER_01 12:56

All right, so you have to look out for this is where we start reading labels. Uh, if you're looking for something that is a high protein snack, there's the 10 10 times or 10x protein rule. So you can take the grams of protein in that item, multiply it by 10, and if it is more than the calories in that serving or item, then you are good to go. It is a high protein item. If it is, if that protein grams times 10 is less than the total calories, then it's probably not high protein. Uh, and I always remember which one's greater or less than because I think of peanut butter, and there's eight grams of protein and like 200 calories in a serving of peanut butter, so I know that the that's less than. So I I and really I would look for for things that don't have any added sugar to them. True.

SPEAKER_00 13:37

Yeah.

SPEAKER_01 13:38

If it says cookie or it's a packaged like grain item, it's probably higher energy density. But I I think a good rule of thumb is the least amount of ingredients the better. That's a simple one. Um and you said the healthy food aisle. I think the healthy food aisle is around the store and the produce and the and the butcher and the deli. Sir, you made an assumption and that caught me off guard, and now I have cut you back off guard. Ha ha.

SPEAKER_00 14:02

Well, I'll say this because I think we're going back and forth a little bit here, but this is this is good. Maybe this is off script, throwing Corey off a little bit. But if it comes down to the fact that you you have a history of buying cinnabons, but then you see a protein cookie and you're like, I'd rather have a protein cookie instead. Not saying I've done it, but I've done it, then buy that protein cookie, take it there. So you have yourself that treat that is less energy dense. Less bad. Yeah, it's less bad. So that's just like a you can still it's situational. It's all situational. Now put all the time. It depends. Yeah. Not great. But like if you're having a protein cookie in place of a cinnamon, like, yeah, that's a win. That is a win.

SPEAKER_01 14:45

Yeah. I that's a great point, Brian. So it's hard to give hard and fast advice for large groups of people. And you have to know what your own situation is. Like for me, a protein cookie would generally be a downgrade from what I would normally eat. But if you, as Brian said, normally would eat a cinnamon or a regular cookie or whatever, and you're able to get something that's a little bit more nutritionally dense, then that's a win. And we don't want to let perfect be the enemy of good. But I think the thing to be aware of is I, and we're going to get to this here in our next couple ones, is sometimes what's marketed as healthy isn't as great as we think it is. So that's yeah, that's what I'll leave it as. How about that, Brian?

SPEAKER_00 15:20

Fair point.

SPEAKER_01 15:20

Yeah, I do agree with that. All right. Next place, uh, speaking of which, kids' sporting events. So this could be anything from the team snacks. Get me started. Oh, I've I've struck a nerve with Brian. He was already frothy before we got on the mic today. You have no idea, folks. So kids' sporting events. So this could be the snacks that go home with the kid, which Brian and I have dealt with now. This is my fifth season of little league baseball. And the coaches have always emphasized healthy snacks, and healthy is all relative, and we basically get all those processed healthy foods. Uh, I the the record I think was like 75 grams of sugar in one kid's uh baseball snack. So, but it's not just that. If you're going to a place where they play, oftentimes there's it's just like pizza, donuts, the Gatorades filled with sugar. So and and I get it, like parents are well-intentioned, they want to celebrate things, they bring donuts for birthdays. Uh, but this is uh you're not gonna find a lot of great options, usually at a kids, kids, kids' sporting event.

SPEAKER_00 16:20

No, no, I mean it's it's um it's really sad. It's something that uh it actually gets me really uh frustrated almost to the point of like, yeah, have I tried to like prevent my kids from getting the snacks? Yeah, I'm like, come on, I'll give you something better at home. Like, let's just go.

SPEAKER_01 16:36

But no, they look forward to the snacks, and so I try to at least limit it out, or I don't know, maybe I'm a maybe I'm giving my kids uh some kind of no so what we've done in the past is we bring stuff with us, like we don't leave home without extra food because our kids are ravenous. Brian has bet them, they're out of control. So we bring stuff with us that is if like we try to make it fun and exciting so that instead of having juice, they get to have this, you know. Jocko Willant came out with these new brand of like kids level protein shakes that are really fun. So it's like, okay, instead of your juice, you can have one of these warrior kid drinks, great. So you're not going without. Uh we'll also talk to them before, like, hey, you're gonna get a bunch of garbage. We don't say garbage, but but you can have like one thing, or before you have your cookies, you gotta have the cheese and the meat stick. Great. Like there's at least a base of nutrition in there, and that's planning, preparation. As a parent, bring your own stuff with you wherever you go. Because you know that if you're going to the local Little League Diamond, the snack bar is gonna have a bunch of nachos and garbage. So uh now is this advice for parenting, or is this like advice for the people I mean, so yeah, everybody it's it's advice for everyone. If you are a parent and you're going to these, if you're a grandparent going to these, just know that there's gonna be no great options. Like our kids our kids plays flag football, and the they have the concessions at the stadium open, and it's nachos, hot dogs, popcorn. It's it's a bunch of energy carby messes. So BYOF, bring your own food. And about the movie theaters. Movie theaters, that's what coats are for. You bring it in yourself, or also like okay, this is one of those like it your vacation setting off. If you really love movie theater popcorn, go and just don't get a giant tub and enjoy it. But before you go, put some real food in your belly so your your popcorn's not hitting your bloodstream naked. How about that, bro? All right, okay. All right, number five. Number five, office break rooms. All right, it's somebody's birthday. We brought in bagels for breakfast. There's free food from the company, right? There's leftovers from the cake and the free food. Uh it's interesting that oftentimes that free food is what costs you the most. Yeah. Say that again. Free food costs you the most when it comes to your blood sugar. Yeah, I agree with that. Working in healthcare, we often have had the CD drug company bring in lunch to try to sway our opinions in doctor's offices, or uh you've experienced that, seen that. So, and it's always lasagna, spaghetti, some sort of carby mess, uh, typically. So, yeah, uh, but it's free, I gotta eat it. No, you don't. Uh so I I think this is where Brian's idea of having a less bad option available at all times is good. I think having your desk area if you're going to work pre-packed with blood sugar-friendly options is smart. But also know that when the cake comes or whatever, like whatever your vice is that's gonna trigger your yummy brain, have something that will satisfy without causing the spike.

SPEAKER_00 19:37

Yeah. And have a rule too. If it's bought from a store, got just whatever Costco, throw them under the bus, but whatever store, like big supermarket is around you, if it's bought from there, name their bakery, then I just I pass along and I say no thanks. It's have standards.

SPEAKER_01 19:54

Yeah, and that and that kind of gets to what actually can help. I think, as you said, decide ahead of time and have rules about it. Um, and anticipate the next one is anticipate these environments. Like, just know, like we've all been to these places before. It's no surprise, like a kid's birthday party and there's only pizza and cake. What? Of course. That's like that's what they're unless you come to my kid's birthday party, in which case you got a taco bar and it was legit and it was good, and there was all there were three delicious options that were protein-centric. So, but you're not coming to my kid's birthday party, probably if you're listening to this, unless you're one of my kids' friends' parents. In which case, thank you. We had a lovely time. Thanks for coming, Jake. Really appreciated it. So uh that's and then and then I think lower the friction of whatever food is going to be there by eating ahead of eating something ahead of time, so your stomach is not totally empty if you do decide to indulge in some of these options. So yeah, that's um and and as a little bonus, one of the things that we use, we mentioned our client earlier, what that a tool we really like is called the Hava app. It's H A V A, and it's a root, it's our favorite food tracking tool we've ever used with our clients and our patients. And what's what's great about it is it's as simple as take a picture of a food of a meal, it'll give you a number from zero to a hundred, hundreds better. We won't we won't go into into full detail here, we get no money from them, but it simplifies eating so much. So if you're stuck in an environment like a hospital or an airport, you can just take pictures and it'll give you a number, and you just pick the best number that you can get. So we'll put a link to that in the show notes. So if you want to try out Hava, um, you can give that a shot. I think they'll do a week free week trial as you record this in February of 2026, and then it is paid, but you could cancel it. We get again, we get no money, no kickbacks, no financial crossover or incentive there. We just want you to win with your blood sugar. So um, you know, it's we said before, it's not that you don't know what to eat, it's that we're stuck in food environments that make the wrong choice easy. So plan ahead, prepare. If if there's a sneaky place that we miss, let us know, email us, send us a DM. Uh we we enjoy the feedback. Uh, we'll throw it on another uh Rapid Fire Friday episode, but Brian, any final words from you?

SPEAKER_00 22:02

Yeah, just know that if you're not losing weight and you're trying and your goal is to get off blood sugar medication, you definitely have to be in an energy deficit to reverse energy toxicity. That's where all this comes down to. Corey's been mentioning blood sugar-friendly foods. And yeah, we want to take into account like how this food impacts your blood sugar. That's step one, because if you're constantly having blood sugar spikes, then you're going to be making less ideal decisions when it comes to food. But it's not all just about blood sugar spikes. It's about total energy density of food, how many calories you're getting. Because even if you stay like super stable in range, but you're not losing body fat, then you're just not healing your body. You're not giving your body the chance to heal. And that's why it's not just about blood sugar spikes and stability, although that's part of the equation. Uh, it's it's about getting you need to get more food and just less total calories. So you you're a lot of people are in this more nutrition and less total calories. Yeah, you need to get more nutrition, yeah. Less total calories.

SPEAKER_01 23:02

Yeah.

SPEAKER_00 23:02

But a lot of people are in this trap of they they're not they're eating too many calories and not enough food, aka nutrition. So it's just you're you're constantly hungry, even though you're getting way too much energy than your body can even handle. And so that's we we can talk about this more in a future episode.

SPEAKER_01 23:19

Yeah, it seems like a different topic to focus on. It's almost like it didn't have anything to do with the five places that we well discussed. It's really important. It's an underlying theme, of course. It's it it belong it it it supports all of what we're doing here. And so today the focus was on the five five sneaky places that'll mess up your blood sugar. And Brian, thank you for rolling with this today. Thanks for challenging me, thanks for having fun, and thanks for being so fit. Uh keep keep following the workouts that we recommend. And uh, if this episode make you think of a place that you struggle with, send it to someone who needs it. Because I guarantee there's someone out there who will hear this and learn something for the first time. So, Brian, until next time, thank you so much, and we'll see you on the next episode of the Diabetes Remission Droadmap Podcast.

SPEAKER_00 24:04

If this episode gave you clarity or hope, share it with one friend who's been stuck in the diabetes trap. That's how this mission grows. One person, one family, one story at a time. And if you haven't yet, leaving a quick review helps more people find the show and realize they're not stuck with meds forever. It takes less than a minute and it means the world to us. Thanks for being here, and thanks for being part of this movement toward freedom. Thanks for listening to the Diabetes Remission Roadmap. The ideas discussed here are for general informational purposes only and do not constitute medical or nutritional advice. We are pharmacists, but we're not your personal health care providers. Always consult your own physician or qualified clinician before changing medications, exercise routines, or nutrition plans. Results vary, and what works for one person may not work for another.