8a: 99 Problems (But Highs Ain’t One) — The 20 by 2 Rule Artwork

The Glucose Never Lies® Podcast

Host John Pemberton — diabetes educator, researcher, and dad living with type 1 since 2008 — explores how to think clearly about type 1 diabetes in the real world.

Each episode translates current evidence and expert practice into decisions you can use: CGM accuracy and interpretation, getting more from pumps and automated insulin delivery, movement as a glucose tool, nutrition that protects performance and enjoyment, sleep, travel, parties, and sport.

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The Glucose Never Lies® Podcast

8a: 99 Problems (But Highs Ain’t One) — The 20 by 2 Rule

March 12, 2025 • John Pemberton • Episode 8

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This bonus Episode 8B is a family special — co-created with my daughter Grace.

It takes the science of activity lowering glucose and flips it into something fun: a rap we call 99 Problems (But Highs Ain’t One).

The key message?

When you’re above 10 mmol/L (180 mg/dL), just 20 minutes of activity can drop glucose by 2 mmol/L (≈40 mg/dL). That’s the “20 by 2” (or 20 by 40) rule.

But, Grace said 8 years olds don’t want to hear 20 by 2! They want to hear it in a fun way! So, she made up a rap, with the help of Chad!

Here is the Chorus:

If you’re having glucose problems, I feel bad for your son,

I’ve got 99 problems but high glucose ain’t one — hit me.

I know Dr Addala will be proud

If you enjoyed this, explore more:

Episode 8 — Activity Snacking

Want more on the science backing it up?

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Collaboration: John Pemberton — john@theglucoseneverlies.com

Creatives: Anjanee Kohli — anj@theglucoseneverlies.com

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Disclaimer
This content is for informational purposes only and does not constitute medical advice.