The 3 Rs That Changed Everything About My Blood Sugar | I AM THE TEMPLE EP03

Consistency beats perfection — and the proof is in your glucose numbers.

In Episode 3 of The Temple Series, Derek introduces The 3 Rs — Rest Reminder, Refuel Right, and Record & Reflect — three daily habits that transform blood sugar management from overwhelming to manageable.

Based on Proverbs 27:23-27 ("Be diligent to know the state of your flocks"), this episode teaches that small, consistent daily habits beat dramatic one-time efforts every time.

Key moments:

• 00:00 — Cold Open: "What if the problem isn't what you eat... but that you're inconsistent?"
• 03:00 — The Garden Metaphor: You can't flood a garden once a week
• 06:00 — Science: Habit stacking, circadian biology, and glucose stability
• 09:00 — The 3 Rs Framework explained
• 13:00 — Derek's Confession: 12 "sugar-free" cookies
• 16:00 — Uncle Jerry and the gallon of sweet tea
• 19:00 — Celebrating small wins as worship

Free Starter Kit: BootDiabetics.com

Medical disclaimer: This podcast provides educational content and faith-based encouragement. It is not medical advice. Always consult your healthcare provider.

--------------------------------------------------🎶 Music for the SoulStrengthen your spirit while caring for your body.Listen to the BootDiabetics worship music created to bring peace, reflection, and encouragement during your health journey.🎧 Listen here:https://bit.ly/4d8B3i2Music can calm the mind, reduce stress, and help restore emotional balance — something especially important for people managing diabetes.--------------------------------------------------📖 1 Corinthians 6:19"Do you not know that your body is the temple of the Holy Spirit within you?"

Transcript

Three Habits That Change Blood Sugar

SPEAKER_01 0:00

What if I told you that three simple habits taking less than 10 minutes a day could completely transform your blood sugar?

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Not a complicated system, not an expensive program, just three things that work.

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And before you roll your eyes and think, here we go. Another magic solution, hear me out.

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These aren't hacks or tricks, they're rhythms. Rhythms that align with how God actually designed your body to work.

SPEAKER_01 0:22

I'm talking about the three R's, and by the end of this episode, you'll know exactly what they are and how to start today.

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We're going to share some stories too. Real moments, including one about Derek's uncle that still makes me laugh.

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Oh boy, you're really going to make me tell that story, aren't you?

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I absolutely am. Because it perfectly illustrates why consistency matters more than perfection.

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Fair enough, but I reserve the right to defend Uncle Jerry's honor.

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Deal. So if you've ever felt overwhelmed by all the diabetes advice out there, if you've tried complicated systems that didn't stick, today is your reset.

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Simple beats complicated every single time. Let's dive in.

SPEAKER_00 0:59

Welcome to the Boot Diabetics Podcast. I'm Sarah.

SPEAKER_01 1:03

And I'm Derek. This is episode three of the Temple Series, our 10-episode journey exploring faith, health, and daily diabetic care.

SPEAKER_00 1:10

If you're just joining us, here's what you need to know. In episode one, we discovered that our bodies are temples, and caring for them is an act of worship.

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In episode two, we talked about stress and how anxiety literally hardens the soil of our bodies, making it harder for healing to take root.

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Today we're talking about watering, consistent, daily care that keeps your garden thriving.

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Because here's the thing: you can't flood a garden once a week and expect it to flourish.

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A garden needs a little water every day. Consistent, gentle, rhythmic.

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And your body is exactly the same.

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So many of us try to cram all our health efforts into one big push. We go hard for a week, burn out, and then do nothing for a month.

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Speaking from personal experience there.

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Same, and it doesn't work. Our bodies weren't designed for extremes, they were designed for rhythms.

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That's actually why we call our community diabetic warriors. Not because we're fighting some massive battle every day.

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But because we show up, day after day, with small, consistent acts of courage.

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That's what warriors do. They don't just win the big battles, they win the daily ones.

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And today we're giving you a framework to make those daily wins simple. The three R's.

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But first, I believe I owe you a confession.

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Oh, here we go. I love this part.

Shortcuts Fail And Rhythms Win

SPEAKER_01 2:24

Alright, Derek's Diabetes Confession Time. This is where I share something embarrassing so you know you're not alone.

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I'm ready.

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Years ago, I discovered sugar-free cookies, and I thought, this is it. I've cracked the code. All the cookies I want with zero consequences.

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Oh no!

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Oh yes, I ate 12 of them in one sitting because they were quote unquote healthy.

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And what happened?

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Let's just say I spent the next four hours very, very close to the bathroom. Turns out sugar alcohols have consequences.

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A lot of consequences.

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My point is this: we've all done things thinking we found a shortcut. There are no shortcuts, just consistent, honest effort.

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And maybe fewer sugar-free cookies.

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Definitely fewer sugar-free cookies.

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Okay, let's get into the belief we're challenging today.

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Here's the belief many of us carry big changes require big effort.

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We think that to really make a difference in our health, we need to overhaul everything. New diet, new exercise plan, new supplements, new everything.

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But that belief is actually backwards.

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Big changes come from small, consistent actions repeated over time.

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Think about it. A single drop of water doesn't seem like much, but over time, water carved the Grand Canyon.

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Small and consistent beats, big and sporadic every single time.

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There's a verse in Proverbs that captures this beautifully. Proverbs 27, verses 23 through 27.

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It says, Be diligent to know the state of your flocks and attend to your herds. For riches are not forever, nor does a crown endure to all generations. When the hay is removed, and the tender grass shows itself, and the herbs of the mountains are gathered in, the lambs will provide your clothing, and the goats the price of a field.

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Okay, I know that sounds like it's about sheep and goats. Stay with me.

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The point is this the wise person pays attention to the small things daily, consistently.

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They don't just check on their flock once a month and hope for the best. They know the state of their flock because they're present every day.

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And when you apply that to diabetes, it means this: small daily attention creates long-term stability.

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Not obsessive monitoring, not anxious checking, but gentle, consistent awareness.

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Knowing the state of your body, noticing patterns, adjusting with wisdom.

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That's the diabetic mindset. Awareness without anxiety, attention without obsession.

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And it starts with simple daily rhythms. Which brings us to the three Rs.

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Before we get into the three Rs, I have a question for you, Sarah.

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Hit me.

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When did you finally realize that consistency mattered more than intensity?

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Honestly? It was after I tried to do a complete diet overhaul in January a few years ago. I threw out everything in my pantry, bought all organic, made a meal prep schedule that looked like a NASA mission plan.

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How long did it last?

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Eight days. I crashed and burned spectacularly, ordered pizza, ate the entire thing while watching reality TV and feeling like a failure.

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I feel seen.

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But then a friend asked me a simple question. What's one small thing you could do every day without thinking about it?

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And what was it?

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Drinking a glass of water first thing in the morning, that's it. That tiny habit led to another, then another. And within six months, I had transformed my routine without any dramatic overhauls.

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Small hinges swing big doors.

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Exactly. Okay, let's get into the three Rs.

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Alright, here they are. The three Rs. Three simple daily practices that can transform your blood sugar stability.

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R number one, rest reminder.

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This is simple. Set a reminder on your phone for a one-minute pause. Sometime between 2 p.m. and 4 p.m. works great.

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Why that time? Because that's when most people hit an afternoon slump. Cortisol naturally dips, energy drops.

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And when that happens, we reach for sugar, caffeine, or processed snacks.

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But a one-minute intentional pause can reset your whole system.

The Three R’s Framework

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Here's what you do. When the reminder goes off, stop whatever you're doing. Take five slow, deep breaths and say this simple prayer or affirmation.

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That's it. One minute. Five breaths. One truth.

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It sounds small, but this tiny pause lowers cortisol, interrupts stress patterns, and reconnects you to why you're doing this.

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R number two. Refuel, right?

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This one is about your first meal of the day within the first two hours of waking up. Eat something with protein and fiber.

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Not a giant breakfast, not a complicated meal, just something small that signals to your body that nutrients are available.

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This stabilizes your blood sugar for the entire morning.

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Examples. A hard-boiled egg and a handful of almonds. Greek yogurt with berries, even a small apple with peanut butter.

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The key is protein plus fiber. That combination slows glucose absorption and prevents the morning spike and crash cycle.

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A lot of people skip breakfast or just grab coffee. But your body has been fasting all night. It needs fuel to regulate properly.

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And the science backs this up. Studies show that eating a protein-rich breakfast improves glucose response not just in the morning, but throughout the entire day.

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Your first fuel sets the tone for everything that follows.

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R number three, record and reflect.

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Before bed, take 60 seconds to record one thing. Just one. How did your body feel today?

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Not your numbers necessarily. We're not talking about logging every glucose reading, though that's valuable too.

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This is simpler. How did I feel? Did I have energy? Did I crash? Did I notice anything unusual?

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And then, one sentence of reflection. What's one small thing I'll do tomorrow to care for my temple?

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This creates a feedback loop. Awareness leads to small adjustments. Small adjustments lead to better days.

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Over time, you start to notice patterns, you discover what works for your body, and you build confidence.

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Let's recap the three R's rest reminder. A one-minute pause in the afternoon with deep breathing. Refuel right protein and fiber within two hours of waking. Record and reflect. Sixty seconds before bed to notice and plan.

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Total time. Maybe eight minutes a day, maximum.

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But the impact compounds over weeks and months.

Practice The One Minute Pause

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Small hinges swing big doors.

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Okay, right now we want to try something with you.

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This is a temple moment, an interactive pause where we actually practice together.

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If you're driving, just listen. But if you're somewhere you can participate, we invite you to join us.

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We're going to do the rest reminder right now, together.

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Close your eyes if it's safe to do so. Take a slow, deep breath in through your nose, hold it for a moment, and slowly release through your mouth.

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Again, breathe in. Feel your lungs expand. Hold and release.

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One more time. Deep breath in, hold, and let it go.

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Now say this with us, either out loud or in your heart. My body is a temple. I choose to care for it with gentleness.

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Take one more breath. And when you're ready, gently open your eyes.

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That took less than a minute, but notice how you feel right now.

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A little calmer, a little more grounded. That's what consistent daily pauses can do.

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And that's our number one in action.

Uncle Jerry And The Holiday Trap

SPEAKER_00 9:22

Okay, Derek, it's time for the Uncle Jerry story.

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I knew you wouldn't let me escape. All right, my Uncle Jerry. God rest his soul. He was the most lovable, stubborn man I ever knew.

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I never met him, but I feel like I know him from your stories.

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Jerry had type 2 diabetes for about 15 years, and his approach to managing it was, shall we say, inconsistent.

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What do you mean?

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He would go weeks eating perfectly, grilled chicken, vegetables, no bread, and then, like clockwork, a holiday would arrive, and all bets were off.

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Define all bets off.

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Thanksgiving. The family is gathered. Jerry walks in carrying a gallon, and I mean a full gallon of sweet tea. Not for the table, for himself.

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A gallon?

SPEAKER_01 10:01

A gallon, he said, and I quote, it's a holiday. My blood sugar knows it's a holiday, and holidays don't count.

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I'm pretty sure that's not how biology works.

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It is absolutely not how biology works. By the end of dinner, Jerry was asleep on the couch with his glucose monitor beeping like a smoke alarm.

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But there's more to this story, right?

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There is. Because here's the thing about Uncle Jerry. He genuinely believed he was doing great. He'd say, I'm good 90% of the time, but those 10% moments, they weren't small. They were catastrophic.

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Like a gallon of sweet tea.

SPEAKER_01 10:33

Exactly. And it got me thinking, so many of us do this. We're really good until we're really not. And we think the good cancels out the bad.

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But bodies don't work on averages.

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Right. What Jerry needed wasn't perfection. He needed a sustainable rhythm. A small amount of sweetness every day would have been way better than deprivation followed by explosion.

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Consistency beats perfection.

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Uncle Jerry taught me that, even though it wasn't the lesson he intended, and I loved him for it.

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May he rest in sweet tea peace.

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He would have loved that joke.

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Okay. Speaking of family, do you have any relatives who are just amazing at consistency?

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My grandmother. She was the opposite of Uncle Jerry. That woman had the same routine for 40 years.

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Really?

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Up at six, glass of water, oatmeal with cinnamon, a walk around the block every single day, rain or shine.

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Did she have diabetes?

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Nope. And her doctor said it was because of those daily habits. Nothing fancy, just showing up every morning.

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That's the three R's in action, decades before we gave it a name.

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Exactly. Grandma was doing R number two, refuel right before it was cool.

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Was it ever cool?

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It's cool now. We're making it cool.

Jesus And The Power Of Small Starts

SPEAKER_00 11:41

Fair enough. Let's look at how Jesus modeled this rhythm of consistent care.

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There's a story in the Gospels that I think captures today's message perfectly: the feeding of the five thousand.

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Tell us about it.

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Picture this. Thousands of people have followed Jesus to hear him teach. It's getting late. They're hungry. The disciples come to Jesus and say, send them away so they can buy food.

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But Jesus has a different plan.

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He does. He says, You give them something to eat. The disciples are confused. All they have is five loaves of bread and two fish. Not enough for a crowd this size.

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And yet Jesus takes what they have.

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He takes those small portions. He blesses them, and he distributes them. Everyone eats, everyone is satisfied, and there are twelve baskets left over.

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What does this have to do with diabetes?

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Everything. Jesus didn't wait until he had enough to feed everyone. He started with what he had, small portions, blessed and distributed consistently.

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And it multiplied.

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That's the power of consistency. You don't need a perfect meal plan. You don't need the ideal gym setup. You just need to start with what you have and show up faithfully.

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Five loaves, two fish, a hard-boiled egg, and some almonds.

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Whatever is in your hand, God can multiply.

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There's another detail I love about this story. Jesus had the people sit down in groups.

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Right. He brought order to the chaos. He created a system.

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That's what the three R's are. They're a simple system that brings order to the daily chaos of diabetes management.

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Jesus didn't just throw food at the crowd and hope for the best. He was intentional, organized, consistent.

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And the result was abundance.

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When we bring consistent rhythms to our health, we create space for abundance too, stable energy, better sleep, improved mood.

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It's not magic, it's faithfulness.

Reflection Beats Shame Spirals

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Can I share something that surprised me when I started doing the three R's? Please. The bedtime reflection, R number three, became my favorite part of the day.

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Really?

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Why? Because it forced me to notice the good. I spent so many years only noticing when things went wrong. Blood sugar spike, I noticed, felt tired, I noticed. But stable energy all afternoon, I never thought about it.

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We're wired to notice problems.

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Exactly. But the evening reflection flipped that. I started asking, what went well today? And suddenly I realized a lot was going well. I just wasn't paying attention.

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That's huge for mental health too.

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It is. Diabetes can feel like a constant battle, but when you take 60 seconds to notice the wins, the whole narrative shifts.

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From I'm always struggling to I'm making progress.

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One small reflection at a time.

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Before we close, we want to celebrate some first wins.

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We asked our community what small changes have made a big difference, and the responses were amazing.

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Lisa from Ohio said, I started taking a five-minute walk after dinner, just around my apartment. My post meal numbers have never been better.

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Marcus from Texas wrote, I used to skip breakfast. Now I have a protein shake every morning. My energy is completely different.

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Jennifer shared, I set a reminder to drink water at 2 p.m. Such a small thing. But I stop reaching for snacks every afternoon.

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These are first wins. They might seem small, but they're changing lives.

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And we want to hear about your first wins too. When you start practicing the three R's, share your story at bootdiabetics.com.

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Because every small win is worth celebrating. It's proof that you're showing up, that you're caring for your temple.

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And that matters to God, and it matters to this community.

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You know what I love about our community, Sarah?

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Tell me.

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The honesty. People share their real struggles, not the Instagram version of diabetes management.

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Absolutely. Someone wrote in last week and said, I ate cake at my nephew's birthday party and felt guilty for three days.

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And what did you tell them?

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I told them that cake at a birthday party is called living. The guilt is what's harmful, not the cake.

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Because guilt raises cortisol, and cortisol raises blood sugar.

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Exactly. The stress about eating the cake probably did more damage than the cake itself.

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This is why consistency matters more than perfection. One piece of cake in a life of healthy rhythms is nothing. But one piece of cake followed by three days of shame spiraling, that's a problem.

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The three R's help with that too. Because the evening reflection isn't about judgment, it's about noticing. I had cake today. How did my body feel? What will I do tomorrow?

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No shame, just awareness.

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And that's such a different approach than what most of us were taught.

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Most of us were taught that discipline means punishment. If you mess up, you should feel bad about it.

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But God's approach is different. His mercies are new every morning, every single morning.

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Which means every morning is a fresh start, a new opportunity to practice the three R's, no matter what happened yesterday.

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That's grace and action.

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Let's ground today's message in some science.

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Because faith and science aren't enemies, they're partners.

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First, circadian biology. Your body has a built-in clock. It expects certain things to happen at certain times.

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Eating at consistent times helps your body predict what's coming. And a body that can predict stays stable.

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Studies show that people who eat their meals at roughly the same time each day have better glucose regulation than those who eat erratically.

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Same calories, same foods, different timing, different results.

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That's why refuel right eating protein and fiber in the morning is so powerful. It establishes a rhythm.

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Your body starts to expect that morning protein. Your insulin response actually becomes more efficient over time because your system knows what's coming.

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It's like training a muscle. The more consistent you are, the better your body gets at handling glucose.

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Second, habit stacking. This is a psychology concept. When you attach a new habit to an existing one, it's much more likely to stick.

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So instead of saying, I'll do my rest reminder sometime in the afternoon, you attach it to something you already do.

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Like right after I brush my teeth at night, I'll do my 60-second reflection. The toothbrushing triggers the reflection.

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Or right after I pour my morning coffee, I'll eat my protein and fiber breakfast. The coffee is the cue.

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This is how tiny habits become automatic. You don't have to think about them. They just happen because they're attached to something you're already doing.

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And there's real neuroscience behind this. When habits are stacked, they share neural pathways. Your brain literally links them together.

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Third, let's talk about the compound effect. This is the idea that small actions, repeated consistently, create massive results over time.

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Think about this. If you do a one-minute rest reminder every day for a year, that's over six hours of intentional stress reduction.

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Six hours of lowered cortisol, six hours of nervous system regulation, six hours of reconnecting with your purpose.

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And if you practice refuel right every morning, you're creating over 300 opportunities for your body to stabilize its morning glucose response.

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Small things add up. That's not motivational poster fluff. That's biology and psychology working together.

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The compound effect explains why people who seem to have it together often have very simple routines. They're not doing anything dramatic, they're just consistent.

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And that's the beautiful thing about the three Rs. They're simple enough to do every day, but powerful enough to change everything over time.

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Consistency beats intensity. One amazing week of perfect eating can't undo years of chaos, but years of small, faithful habits can transform your health completely.

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So start today, not with a massive overhaul. Just with one R. Pick the one that feels easiest. Maybe it's setting that afternoon reminder. Maybe it's having a hard-boiled egg ready for tomorrow morning. Maybe it's just taking 60 seconds tonight to reflect.

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One small step. That's all it takes to begin. Small hinges swing big doors.

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As we close today's episode, let's take a moment for reflection and gratitude.

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I'm grateful for rhythms, for the way God built predictability into creation, seasons, sunrise and sunset, the rhythm of breathing.

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Our bodies crave rhythm, and when we honor that design, we flourish.

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I'm also grateful for small things, for the way something as simple as a morning egg can change an entire day.

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What are you grateful for today, listener? Take a moment to notice.

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Maybe it's your next meal. Maybe it's a reminder on your phone that you haven't set yet, but will today. Maybe it's simply being here, listening, learning, growing.

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Whatever it is, hold it, and let it be a moment of worship.

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Because gratitude is worship. Noticing goodness is worship. Caring for your temple is worship.

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Let's close with a moment of prayer.

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Heavenly Father, thank you for the gift of rhythm. Thank you for designing our bodies to respond to consistent care. Help us embrace the three R's not as another burden, but as an expression of worship. Give us grace for the days we forget, and give us joy in the small winds. May every breath, every meal, every moment of reflection be an offering to you. In Jesus' name. Amen.

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Amen.

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Before we go, let's lock in today's belief.

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The old belief said, big changes require big effort.

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The new belief says, big changes come from small, consistent actions.

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Say it with me. Small and consistent beats, big and sporadic.

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Consistency beats perfection.

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Uncle Jerry, rest in peace. We love you, but a gallon of sweet tea was never the answer.

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It was definitely not the answer.

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Next week, in episode four, we're talking about weeding. What needs to come out of your garden so the good stuff can grow?

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We'll explore the habits, foods, and even relationships that might be crowding out your health.

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It's going to be a powerful episode.

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For now, your action step is simple. Try the three R's today.

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Set that afternoon reminder. Eat protein and fiber tomorrow morning. And before bed tonight, take 60 seconds to reflect.

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Then come to bootdiabetics.com and share your first win. We read every single one.

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You're not alone in this. We're here. God is here. This community is here.

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Keep showing up, diabetic warrior, one small step at a time.

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See you next week.

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See you next week. It's uh Yizwashna's West Eas Wii.