No Pills, No Hunger: Recent Episodes
Robin Withrow-Wong
How do women like us, who want to regain the energy of their youth, who want to fight chronic diseases like diabetes and high cholesterol, learn how to eat well, improve health and enjoy life? The No Pills, No Hunger Podcast is for women who want health, well-being, and happiness as they learn how to manage and reverse their type 2 diabetes - WITHOUT expensive pills or restrictive dieting. I’m your host, Robin Withrow-Wong, RDN who helps women over 40 halt and reverse their diabetes, so they can stop worrying about health complications and start living the life of their dreams.
When trying to change your eating habits, it is really normal for cravings to hit. Rarely do we crave broccoli. No, it's typcially processed foods that have fat, sugar and salt. For some people, the cravings are intense and frequent and can get in the way of them making progress toward their goals. In the episode, we talk about some subsitutes you can make for the common foods that we crave.
Achieving good health can be challenging. There is so much information to sort through and it can be confusing to know what to do to reach your health goals. In this episode, we discuss whether you are asking the "right" questions to give you the answers that will help you achieve your goals.
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A recent article from the US Surgeon General commented that loneliness is the newest epidemic in the US. In this episode we talk about some of the health reprecussions of chronic loneliness as well as some tips to help overcome these feelings.
It's Spring and as lovely as it is to see the trees become green and flowers bloom, for many this season means runny noses, watery eyes and feeling more tired than normal. Hay fever and other allergies can keep us from enjoying the warmer weather. In this episode, we talk about how what we eat may help us reduce some of these allergy symptoms.
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American love their salt! So much so that many of us exceed the daily requirement of salt by almost double. So, how much salt is too much and do I need to worry if I don't have high blood pressure? In this episode, we talk all things salt.
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If you suffer from GERD (gastro-esophageal reflux disease) you know first hand how miserable the symptoms are. In this episode, we discuss GERD and how to adjust your diet to address the underlying cause of GERD symptoms so that you can start feeling better and stop causing damage to your esophagus.
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robin@nutritionwithrobinrdn.com
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Achieving good health is no secret... there is tons of information available with just a quick google search. Yet, so many people are suffering with health issues. Why? Why is achieving vibrant health alluding so many of us? In this podcast we talk about the information we are given and why it keeps us stuck being sick and not reaching our health goals.
Creating a healthy, strong mindset isn't just for high level athletes and entrepreneurs. Mindset is important in all aspects of our lives and especially when we are setting goals and trying to make changes. So, working on mindset is one of the first steps as we begin to create a new, healthy lifestyle. In this episode we talk about how to start making mindset shifts that will help you breakthrough challenges and start changing those habits that are holding you from your best life!
Is Rice bad for diabetes? I often get asked this question, and it's a good question because rice is one of the dreaded carbs. In this episode we talk about whether or not there is a spot in your diet for rice.
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So many people are avoiding gluten in an effort to feel better. Whether they have an auto-immune issues, or bloating, or other gut issues, or just want to feel better overall. In an effort to avoid gluten, they lean into purchasing many gluten free products. In this episode we talk about the circumstances in which you may want to avoid gluten and whether avoiding gluten is the cure-all for many of our ailments.
When was the last time you thought about feeding your gut bacteria? Never? Well, in this episode we talk about the importance of creating a healthy gut environment. The benefits of more bacteria diversity can lead to lower body weight, a lower risk of diabetes, less inflammation and a healthier immune system.
Procrastination is the act of unnecessarily postponing decisions or actions. Are you a procrastinator? If you are, you might want to reconsider your procrastinating tendency because there is a link between procrastinating and stress. In this episode, we talk about taming our tendency to put things off and look at some tips that might help you lower stress through less procrastination.
Happy March everyone! In this episode we talk about the recent study that came out linking higher risk of blood clots and cardiovascular events to the artificial sweetener, Erythritol.
Have you ever started something with lots of enthusiasm only to be disappointed when the results you wanted haven't happened? You aren't alone! In this episode we are talking about motivation ... what it is, why it's important and what to do when you lose it!
When was the last time you thought of the great job your heart is doing? In this episode, we talk about heart health and some thinks we can do to show our heart some love to keep it running smoothly. The cool thing.... the tips also help other areas of our health too!
Happy 2023! It's a new year and quite possibly you have decided to make some habit changes to improve your health. In this episode we talk about how to set yourself up for success when changing habits.
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In this episode we talk about some common myths surrounding carbs. Are carbs the villian or is there a place from them in our diets? Listen in and learn how all carbs aren't created equal and why you want some carbs in your meals.
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When people ask me for quick tips to improve their health numbers (e.g., weight, blood sugar, blood pressure) I usually tell them to stop sauteing in oil. It's an easy strategy to get started. However, their response is usually, "oh, but I use olive oil", thinking that because they use olive oil they are improving their health. In this episode, we dive into whether olive oil is actually helping you improve your health.
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Studies mentioned in this episode:
Brachial artery ultrasound: a noninvasive tool in the assessment of triglyceride-rich lipoproteinsOlive, soybean and palm oils intake have a similar acute detrimental effect over the endothelial function in healthy young subjects
PREDIMED study
Are you a sweets lover? You aren't alone! Sugar consumption has risen over the years. But how much sugar is too much if you are trying to eat a healthy diet? In this episode, we talk about how enjoying sweets and reaching your health goals.
Many people love salt! I often hear I love "salty" snacks. I knew someone once who insisted they take "salt pills" when they were doing a bit of exercise but then they wondered why their blood pressure was high. So, how much salt is too much and what foods have the most? In this episode we discuss all you need to know about salt.
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Are you trying to eat less sugar and improve you health and REALLY miss chocolate? Is this episode, we talk look at the difference between milk and dark chocolate and whether chocolate has a place in a healthy diet.
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Adopted from article by: Meg Donahue which appeared in Mama Sezz newsletter
Are you living your best life? Fulfilling your purpose each day? And if not, why not?! In this episode, we explore some common regrets that people have at the end of their life in order to learn and change how we are approaching each and every day.
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Mentioned in this episode:
Bronnie Ware's 5 Regrets of the Dying
Marianne Williamson
So often I hear people say "everything in moderation" when they are choosing foods that are high in sugar, fat, and salt. But is this approach an effective method to reaching your health goals? In this episode we discuss this concept and explore whether the idea of eating in moderation will help you reach your health goals.
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August is National Wellness Month! In this episode we talk about the 7 dimensions of wellness and how you can achieve better balance in your life by paying attention to all dimension.
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Technology is getting better and better for those living with T2d. In this episode, we talk about the benefits of using a Continuous Glucose Monitor (CGM) and why it might be beneficial for you.
Mentioned in this podcast: TCOYD.org
Gary Scheiner: Thinking Like a Pancreas
2022 American Diabetes Association Scientific Session
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I'm often asked what "tips" I have for reversing insulin resistance. Here's the deal ... reversing insulin resistance isn't for the faint of heart, but with some grit and commitment, you can see your numbers start to reverse in the other direction. In this episode, I give you some tips to help you along your journey toward lowering blood sugars and less medication.
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What is a "moderate" serving of cookies or french fries? In this episode we discuss how the idea of moderation can be a slippery slope when trying to lower blood sugar numbers and regain your health.
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So often we set grandiose goals and feel like "getting healthy" or "getting in shape" requires a drastic change which more often than not leads to people quitting before they reach their goal. What if there was a different approach. What if small, continuous improvement could help you get the results you want. In this episode, we discuss the idea of continuous improvement and how in the long run it is more effective to help you reach your goals.
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Mentioned in this podcast: James Clear
If you want a different result, you need to do something different. Sounds easy enough, but then why do we stay stuck? In this episode we have a chat about what is keeping us stuck and how we can get started making small changes that will make a difference in our health.
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Autoimmune disorders, including Crohn's disease, Multiple sclerosis, rheumatoid arthritis and even type 1 diabetes affects between 14 to 23 million people in the US. And women are three times more likely to be affected than men. In this episode, we discuss if diet can impact autoimmune disorders and dive into what actually is going on with the body when an autoimmune issues arises.
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Sometimes overcoming our habits can be daunting. Our habits become habits because we LIKE the reward. So are we doomed to a life of bad habits? In this episode we talk about how habits are formed and how to re-wire the brain to set yourself up for success.
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Episode 200! In this episode I share my insight into what I've learned doing the podcast and helping women bring their numbers down over the past year.
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I'm often asked how many times a week can I have x,y,z? Or, how long do I need to follow this plan? In this episode, we discuss the parameters that go into finding a pattern of eating that works for you and your lifestyle.
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Today is World Hypertension Day ... did you know that 1 out of every 6 people worldwide have high blood pressure? And the truth is that too few people know about this "silent killer". And even fewer people know how to prevent (or reverse) high blood pressure.
In this episode we talk about why knowing your numbers is important for those with Type 2 Diabetes and also cover some tips how to improve our blood pressure.
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We get so focused on diet and exercise to reduce blood sugars, we often overlook other things that impact blood sugars. In this episode, we discuss other things that might be impacting your blood sugar numbers.
Mentioned in this episode: https://www.cdc.gov/diabetes/library/spotlights/blood-sugar.html
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Let's face it, sometimes we are just tired of chopping and preparing our meals. I get it... me too! I recently tried a meal service that I really enjoyed and thought I would share with all of you!
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When I teach women how to lower their blood sugars through lifestyle, they often tell me they feel like they caused their diabetes by eating certain foods. In this episode, we talk about how the Standard American Diet is what we learn to eat, and when we know better, we do better. There is no time like the present to get started doing better.
This episode refers to a report titled: Front-of-Package Nutrition Rating Systems and Symbols
I just started a new decade and I'm so excited! I'm excited about what the future holds, the possibility of a new decade and I am also full of gratitude and joy. In this episode, I share my thoughts about turning 60.
Losing weight when you have T2D can be more difficult ... not only are you trying to eat foods to increase weight loss, you are also still trying to manage your insulin resistance, medication side-effects, and possible diabetes complications that make exercise difficult. In this episode, we discuss some ways to overcome the difficult of trying to lose weight with T2D.
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So often I talk to women who feel like they have no control over their health. This made me start thinking about the things we actaully do have control over and how they impact our lives. Tune in and list to my 25 things we actually do have control over.
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Recently I had someone tell me they need fat in their diet so they don't have dry skin. In this episode, we talk about what you can do for dry skin and whether fat helps or not.
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Feeling discouraged happens to all of us. We feel like we are doing all the "right" things, but we aren't seeing the results we want. Or not seeing results as fast we would like. In this episode, we talk about discouragement and how to overcome those moments so you can keep moving forward toward your health goals.
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About 50% of people with T2D will develop neuropathy ... and sadly, there aren't any good medicines to lessen the pain from this nerve damage. In this episode, I share a information about the possible connection between transfats and neuropathy.
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Based on information from nutritionfacts.org
So many people avoid soy because they believe it is unsafe to eat. In this episode, I talk about the virtues of soy and dispel some of the misconceptions.
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What food is it for you that causes cravings? I have clients tell me it's sweets, salty foods or cheese. Have you ever wondered if there is something more than just lack of willpower that causes cravings. In this episode, we talk about how the brain is wired to crave certain foods plus about other factors that also cause cravings.
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What if we all had unlimited amounts of perserverance so that we could easily achieve our goals. In this episode, we talk about tips that help build perserverance and the importance of having perserverance in reaching your goals.
Americans spend $12.8 billion out-of-pocket on supplements but are they making us healthier? In this episode we talk about the safety, effectiveness and best ways to choose supplements.
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Milk does a body good ... or does it? Most of us are familiar with the milk mustache ads that equate strong bones and athletic performance with drinking milk. And what about osteoporosis risk? Many of us women worry about osteoporosis and our calciium intake. In this episode we look at the role calcium plays in one health, and we we look at some plant based sources of calcium.
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Excuses keep us stuck and rob us of our dreams. In this episode, we look at why we make excuses and I share a few tips to move beyond making excuses so you can start reaching your health goals.
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Mentioned in this podcast: Tony Robbins article, Stop Making Excuses
Valentine's Day is often thought to be the day for lovers and romance. However, I think of Valentine's Day as a day to promote focusing on loving ourselves. As women, we often love everyone else before ourselves so today I encourage you to put yourself first. In this episode, I share 5 tips to start loving yourself!
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Medications have become so normalized in our society. In fact, it is rare to meet someone over 50 that is not taking a prescription medication for something. This is especially true when it comes to managing type 2 diabetes. In this episode, we discuss taking back control of your health and questioning the esclation of more and more meds.
In this episode we talk about what keeps you from putting your type 2 diabetes on the back burner of your life. Often, we want a different result; however, we don't know how to achieve the results we desire. Listen in and answer the questions, look deep inside, and see what your barriers are so you can start living your best life.
Interested in more information about the Reverse Diabetes Method program?
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The question I most often get when we talk about targeting insulin resistance is "Can I Eat Meat"? In this episode, we discuss how eating meat or not eating meat is not the question. The question is what are you goals and what will it take to reach them.
Register for the Stay Off Insulin Intensive, replays available until January 26, 2022.
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So often women tell me they don't think they can ever get off meds? They say, it's too late for me. These thoughts keep them from taking action. Instead they are resigned to progressing diabetes, more meds and feeling powerless. In this episode, we talk about changing our thinking to "what's possible" instead of "it's impossible".
Register for the Stay Off Insulin Intensive, starts today January 17, 2022 @ 12:00 pm PST.
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If you set some goals for the New Year, right about now the novelty and "fun" might be wearing off. You might find yourself backsliding a bit as life gets busy and the new habits get tedious. In this episode, I give you 5 tips to get back on track so you can make 2022 the year that you reach your goals.
Free 5-Day Stay Off Insulin Intensive starting January 17. Register HERE
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What do you want most out of life and why do you want it? Creating a vision helps you create the life of your dreams. In this episode, we talk about creating a vision and how doing so propels you toward the life of your dreams.
Register HERE for the FREE Stay Off Insulin Intensive starting January 17, 2022
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Habit change is difficult, there is no disputing that. However, not reaching your goals might because you are making one of the five mistakes talked about in this episode. This year, reach your goals and set yourself up for success by eliminating some of the mistakes we all make!
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Did you know that only about 8% of people who set New Year's resolutions achieve them? So often I hear people say they don't set resolutions because they know they won't stick to them. Where do they go wrong? In this episode, you get some tips for setting goals that you will have a greater chance of achieving by next year.
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You're eating well, exercising and you've been losing weight over the last few months, but now you've hit a weight-loss plateau. What should you do? Is there a some magical way to break through and start losing weight again? In this episode, we talk about a few ways to get you moving toward your goal again.
Today I had someone who had attended my last Stay Off Insulin Intensive post her glucose reading of 99. She was over the moon excited (as was I) because she hadn't seen a reading that low of ages. Her success comes after implementing the strategies she learned for free during the intensive -- literally 5 hours of training. This is how powerful targeting insulin resistance through diet is. In this episode, we talk about insulin resistance and how targeting it can help you lower your blood sugar numbers.
Register for the Stay Off Insulin Intensive starting Dec. 13
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Yes, we have all heard the tips to get through the holidays; but hearing them again and going back to the basics is so valuable because rarely, do we actually implement the tips for success. This holiday season, try to implement these tips so you stay neutral when the New Year comes around rather than deeper in the poor health hole.
Register for the FREE 5-Day Stay Off Insulin Intensive starting December 13.
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Stress can impact blood sugars and while the holidays can be joyous, they can also bring added stress into your life giving your higher blood sugars. In this episode, we talk about stress and how best to manage it during the busy holiday season.
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If I had a dollar for every time someone emailed me and asked me for recipes, I would be a rich woman. In this episode, we discuss the myth that there are magic recipes to reverse diabetes. We discuss that recipes are a tool I use in my Reverse Diabetes Method program. The results come from the support and mentorship clients receive in the program, not from the more recipes.
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Have you been doing all the things to improve your diabetes but haven't gotten the results you want? Are you now facing the prospect of taking more medications? Spending more time doing the same things won't give you different results. Investing in yourself to develop the skills to achieve a different outcome is your next step. In this episode, we discuss why investing in yourself pays you back huge dividends.
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The holiday of feasting, Thanksgiving, causes lots of anxiety for women trying to manage their blood sugars and lose weight. In this episode, I offer some tips to help you stay on course even with all the tempting foods around and it the solution isnt' fasting or eating less.
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Recently I went four wheelilng for the first time ever. In this episode, we look at similiarites between learning to drive off road and managing diabetes . . .
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I work with women every day who have taken the plunge to change their lives. Is it easy? No. Is it worth it? They always say YES. Getting your life back, ending the worry of diabetes complications, having lower numbers (weight and blood sugars), yes, they say investing to improve their health was the best time and money they ever invested. This approach works. Learn more by attending the upcoming webinar on November 11 @4:00 PST.
Register for webinar here
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I had an oppotunity to compare two plates of food this past weekend. One person was following the low-carb approach, the other using an approach that targets insulin resistance Which plate had more food? In this episode, we talk about how there is an easier way to manage diabetes just by what you put on your fork.
Old age is a privilege and each day is a gift. How often have we heard those words? When faced with loss of someone, those words take on a new relevancy. Being proactive about your health is important if you want to live into your old age vibrant and well and this is especially true when you have diabetes. Being proactive about doing all you can to improve your insulin resistance and lower blood sugars will set you up for success as you age so you can live the life you dream of.
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Nov. 11, 2021 @ 4:00 pm PST
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If you want a different result, you have to do something different! Yes, it's scary to do something new. And Yes, you may fail. But what do you have to lose? Your numbers are already going the wrong direction in spite of everything you are doing. Why not try a new approach. In this episode, we look at why we fear failing and how the fear keeps us stuck.
Interested in more information?
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robin@nutritionwithrobinrdn.com
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November 11, 2021 @ 4:00 pm PST
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One out of three adult Americans have hypertension and nearly 20% don't even know they have it. In this episode, we talk about high blood pressure and why you should pay attention to it, especially if you have T2D. Plus there are some lifestyle tips that will help improve your blood pressure ... hint, they also help your blood sugars.
Interested in more information?
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Nov. 3, 2021 @ 4:00 pm PST Register HERE
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Barriers . . . we all encounter them when working toward our goals. In this episode, we talk about how barriers might just be a fear lurking about making change or the fear of failure. So often, I hear, I can't give up _______ (insert favorite food). The question is, how badly do you want to improve your insulin resistance? And, who said you had to give the food up? Maybe just eat less of it or have it prepared in a more healthful way. Having good health takes work, but it is worth it.
Interested in more information?
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October 28, 2021 @ 4:00 pm PDT
https://page.nutritionwithrobinrdn.com/live-training
I don't have enough time to ____ (eat well, exercise, sleep). How often do you make this statement in regards to improving your health? In this episode, we look at how our priorities are often not prominent in our daily task list and look at a few ways to reset your priority for good health.
Interested in more information?
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Thursday, Oct. 28, 2021 @ 4:00 pm PDT
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If you have type 2 diabetes and think you can't ever eat potatoes again, then this episode is for you! Yes, you can stop substituting riced cauliflower for potatoes. The key is potato and topping choices that keep your blood sugar numbers in check.
Did you know that ~67% of calories eaten by young people come from ultra processed foods? If there is a link between these foods and health, what does that mean for the health of our population? In this episode, learn more about the ultra processed foods and learn why replacing them will help with T2D.
Interested in more information?
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Oct. 21 @ 4:00 pm PST
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In this episode we talk about the Blue Zones and the 9 things the people in these zones do to live a long and active, vibrant life.
Interested in more information?
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October 14, 2021 @ 4:00 pm PST
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Mentioned in this podcast:
The Blue Zones
So many people are told to count carbs, limit carbs, avoid carbs in order to lower blood sugars. This approach can work for some but are you able to do this long term? More often than not, I get clients that have been dutifully following this approach and having their medications increased. In this episode, we talk about tackling the root cause of diabetes for longterm success. When you start targeting the insulin resistance you really start to move the needle on your diabetes.
Interested in more information?
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Every Thursday @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Our feet are so important; however, many of us (me for one) take them and all they do for granted. When it comes to our feet, taking precautions before a crisis occurs is preferable to a lot of fixing afterward. This is especially true if you have T2D and even more so if you have neuropathy in your feet. In this episode, we discuss some tips to take care of our precious feet.
Interested in more information?
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Every Thursday @ 4:00 pm PST
Sleep is as essential to our daily needs as food and water; however, many of us are sleep deprived. And, did you know that lack of sleep can affect blood sugars as well? In this episode, we look at how getting a good night sleep can help you live well with diabetes.
Interested in more information?
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References for this episode
When we are stressed out, the hormone cortisol is released. When we need to "fight or flight" it's a good thing; however, when it sticks around due to chronic stress, it's not such a great thing. In this episode, we talk about 5 ways stress can negatively impact your diabetes.
Interested in more information?
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Chronic stress can lead to higher blood sugars as well as something called diabetes distress. In this episode we talk about a few ways to lower your stress level and diabetes distress.
Take the diabetes distress assessment: https://diabetesdistress.org/
Interested in more information?
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robin@nutritionwithrobinrdn.com
So often I hear from women that they avoid soy products because the believe eating soy will increase their risk of cancer. In this episode, we discuss how soy is actually beneficial and protective against breast cancer and actually a good replacement for protein foods high in saturated fats and cholesterol.
Interested in more information?
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Mentioned in this episode:
PCRM.org Soy & Health
If you are still using meds, dieting, carb counting to lower blood sugars, it can feel like you are constantly bailing water out of a sinking boat. Wouldn't it be easier to fix the hole in the boat? In this episode, we talk about the root cause of Type 2 Diabetes and how to fix that hole to get you afloat again.
5 Day A1c Jumpstart register here
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Sept. 23, 2021 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Did you know that having self-belief is the number one predictor of success? And, that small consistent steps can add up to big results? In this episode we talk about starting with self-belief and setting concrete goals to keep you moving forward toward your dream of putting diabetes on the back burner so you can focus on living your life.
LIVE September 20 - 24 @ 9 am PDT: 5 Day A1c Jumpstart
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Septembert 23, 2021 @ 4:00 pm PST
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Who out there has the belief that sugar causes type 2 diabetes? Who thinks that artifical sugars are a better option? In this episode, we look at sugar and it's role in type 2 diabetes and whether substituting with fake sugar is better.
5-day A1c Jumpstart starting September 20 @ 9:00 am PDT Sign up here
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Sept. 16, 2021 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
We have 10x more medicines for diabetes than thirty years ago… But more people are suffering from the disease, and at younger ages than ever. Have you ever wondered… why?In this episode we look at the case of more medications might not be the soultion to avoiding progression and complications of T2d.
Starting September 20 @ 9 am! 5-Day A1c Jumpstart!
here’s the link to sign up https://page.nutritionwithrobinrdn.com/5-day-jumpstart-registration
Interested in more information?
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robin@nutritionwithrobinrdn.com
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Sept. 16 @ 4:00 pm PST
So often I hear from women that they just can't lose weight even when eating well and exercising. They say, "it's like my diabetes is holding on to the extra pounds!" Well that may not be far from the truth! In this episode, we discuss 4 things that might be making it hard to lose your extra fluff.
Sign up for my 5 day A1c Jumpstart starting September 20, 2021: here’s the link to sign up https://page.nutritionwithrobinrdn.com/5-day-jumpstart-registration
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robin@nutritionwithrobinrdn.com
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September 16 @ 4:00 pm PST
If your numbers blood sugar numbers aren't in the range you want even with limiting carbs, exercising and dieting, then I suggest you stop using the "hard" way and shift to trying the "EASY" way of managing type 2 diabetes -- focusing on the root cause. This episode explores why some women just won't choose the easy way.
Interested in more information?
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September 16, 2021 @ 4:00 pm PDT
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Do you feel like you are on a hamster wheel when trying to manage your diabetes? You keep trying this and that and trying harder only to get the same results? Wouldn't it feel great to get off the wheel and just have someone tell you what do to and see results? I know that when my husband and I found a mentor, someone that listened to our goal of avoiding diabetes medications AND could show us how to achieve that goal, everything changed for us. I was a huge believer in mentorship /coaching from that point forward. That's why in my program Reverse Diabetes Method, mentorship is a key component and it a huge part of our clients' success. In this episode, we discuss how mentorship can help you reach your goals. Mentorship is likely the missing part of your diabetes plan if you are still struggling to achieve your goals.
Interested in more information?
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Sept 9, 2021 @ 4:00 pm PST
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Go into any diabetes facebook group and you will find a conversation about diabetes supplements. The comments will range from "it changed my life" to "I had terrible side effects" to "nothing happened and it cost me $X. In this episode, I discuss supplements and what to be watchful for if you choose to try them.
Interested in more information?
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Sept. 9, 2021 @ 4:00 pm PDT
https://page.nutritionwithrobinrdn.com/live-training
If you are hyperfocused on limiting carbs and still not getting the long term results you want, listen to this episode. We dive in to why focusing on the symptom of high blood sugars doesn't achieve long term results.
Interested in more information?
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Sept. 9, 2021 @ 4:00 pm PDT
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Do you have cravings? If so, you are not alone and having them can make it difficult to make dietary changes. In this episode, we discuss why certain foods cause cravings, and how to resist cravings.
Interested in more information?
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Sometimes people who are not losing weight blame genetics, lack of exercise or something else for the problems. In this episode, we look at why diet may be more important for weight loss than exercise.
Interested in more information?
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So often people assume that being overweight causes type 2 diabetes. So it would make sense that people believe that weight loss would be the "cure" for diabetes... but is it? In this episode we talk about how dieting for weightloss to manage diabetes is just one piece of the puzzle to managing T2D.
Interested in more information?
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Did you know that more than 1 in 3 American Adults have prediabetes (that's 88 million Americans) and of those more than 84% don't know they have it. That means 16% of the people are lucky because they get a warning to make changes so they can avoid T2D. The other's never have that opportunity. In this episode, we discuss what to do when you have been diagnosed with prediabetes to avoid progressing to T2D.
Interested in more information?
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Mentioned in this episode
CDC: Prediabetes
Recently I posted in my facebook group about beta cell burnout and insulin resistance and I received so many questions. Beta cell burnout is not often talked about so in this episode we discuss the link between the two and how they are related to T2D.
Interested in more information?
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What is the best way to eat healthy in a social situation? In this episode we discuss a few tips for eating for your good health when you aren't in control of the menu... spoiler alert, a pocket potato is part of the plan!
So much focus is given to the foods we eat that we often overlook the concentrated calories, fats and animal products that we drink down daily. In this episode, we look at the best, worst and drinks to be aware of.
Interested in more information?
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Did you know that ~76% of those with type 2 diabetes who aren't using insulin never check their blood glucose levels? And many check less frequently than recommended. If you have type 2 diabetes, do you monitor? In this episode, we discuss the common reasons why people don't monitor, plus there are some tips to make monitoring a bit easier.
Interested in more information?
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Mentioned in this episode:
Diabetes Burnout, William Polonsky, PhD
Another review of the ketogenic diet has been published and it's not good news. Restricting carbohydrates might provide short term effects, but long term this approach is not health promoting. In this episode, I share the most recent research so you can make an informed decision about what dietary plan to follow.
Interested in more information?
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Email: robin@nutritionwithrobinrdn.com
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August 18 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Read the Review HERE
Do you think being a "foodie" means you can't also be healthy and keep you blood sugars in a safe zone? In this episode, we talk about how being a "foodie" is actually an advantage toward reaching your health goals.
High cholesterol is linked to higher risk of heart disease. And having T2D puts you at a higher risk for heart disease. Knowing your choleserol number is important. In this episode learn more about cholesterol and where it is found in your diet.
Interested in more information?
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August 18 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
The American Heart Association recommends eatin gabout four servings of unsalted nuts a week. In this episode, we talk about whether adding nuts to your diet is health promoting or something you should avoid.
Interested in more information?
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August 18 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Did you know that carb consumption has actually gone down while the nation's meat and cheese intake has increased? In this episode we talk about how saturated fats are the villians, not carbs when it comes to diet related disease.
Interested in more information?
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August 18 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Added oils lurk in foods you never expect. Avoiding added oils is important when trying to improve insulin sensitivity and to lose weight. At 9 calories per gram, fats bring nothing to the table other than calories. In this episode, learn how even olive and avocado oil should be limited.
Interested in more information?
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August 18 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Revenue from vitamin and nutritional supplement production was nearly 31 billion dollars a year in 2018 in the US. But the question remains . . . do we need to take supplements? According to the NHS, most people do not need to take vitamin supplements. In this episode, we talk about some of the popular supplements and whether you need to add them to your diet for good health.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
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Mentioned in this episode:
NHS
T. Colin Campbell, Whole
In this episode, we discuss some common myths people have about nutrition that keep them from eating foods they like and keep them from reaching their health goals.
Interested in more information?
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If you have type 2 diabetes, being active makes your body more sensitive to insulin. Plus movement can help control blood sugar levels and lower your risk of heart disease and nerve damage. So why do so few people exercise? In this episode, we cover some common barriers to moving the body AND some suggestions to overcome the barriers.
Interested in more information?
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People with diabetes are 2 to 3 times more likely to have depression than people without diabetes. And women with T2D are more prone to depression than men because of the many reponsibilities they are doing in addition to managing their diabetes. If you or someone you know is struggling with managing their diabetes and showing signs of depression, please encourage them to seek help from a professional.
Resources
Behavioral Diabetes Institute
American Diabetes Association - Depression
Mental Health Provider Directory Listing
Interested in more information?
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How can it be you have a normal blood sugar reading after dinner, go to bed (no snacking beforehand) and have a higher reading when you wake up? In this episode we talk about both the dawn phenmenon and the Somogyi Effect and what's happening while you are sleeping.
Reserve your spot at the upcoming webinar!
August 4 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Interested in more information?
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Have you been in denial over a recent T2D diagnosis? Or maybe, you have had T2D for some time, but really don't think diabetes is that serious so you aren't taking steps to manage your blood sugars. In this episode, I encourage you to stop being like an ostrich with you head in the sand and learn that even small steps changes can make a difference in your longterm health.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
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Over time, diabetes can harm to the kidneys. This can lead to kidney failure. But here’s the good news. Many people with diabetes do not end up with kidney problems. You can help prevent kidney damage or keep it from getting worse.
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August 4 @ 4:00 pm PST
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Mentioned in this episode:
https://nutritionfacts.org/2018/02/08/the-effect-of-animal-protein-on-the-kidneys/
https://healthcare.utah.edu/healthfeed/postings/2016/01/ckd_plants.php
Menopause and weight gain is a common concern women have. Especially the dreaded belly fat weight gain. In this episode, learn why weight gain tends to occur in the belly area after menopause and get some tips on how to avoid it.
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August 4 @ 4:00 pm PST
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Staying motivated during weight loss can be dificult and when you hit a plateau and don't see results from your efforts, motivation can turn to "I give up". Before you give up and negate all your progress, turn in and learn that plateau's are normal and there are a few things you can do to get back on track.
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Most of the women I speak to have one goal . . . to get off their medications. And it is my job to help them do this if possible. However, the body isn't predictable. There are so many unknowns and unseens. In this episode, we discuss how sometimes everything we do may fall short of our goals.
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Over 58% of Americans over 60 have diverticulosis (pockets in the colon wall) and 35% who are 50 or younger have it. In this episode, learn the easy way to avoid diverticular disease. The good news, the remedy is also good for stablizing blood sugars and losing weight.
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On a scale of 1 to 10, (with 1 being low and 10 being high) how much do you value good health? In this episode, we discuss setting priorities and committment to achieving the good health you dream about.
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More and more products are carrying the "plant based" term on their labels. But does rthe plant-based labeling mean the food is actually good for your health? Based on the increasing number of plant based products, that demand for food without meat and dairy is increasing, which is a good thing overall for the animals, the earth and our health; however, it is still important to read the nutrition labels to be sure these plant-based food fit your criteria for eating plant based.
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I often hear clients say "if only my partner was onboard, life would be so much easier". In this episode, learn a few techniques to enroll your famiily, partner, and friends into a healthy lifestyle and turn them into a strong support system for you.
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Day 3 of the A1c Jumpstart Challenge continued to build on the root cause of diabetes which is insulin resistance. To improve diabetes and tackle insulin resistance you want to improve your insulin sensitivity. In this episode, learn 5 tips to improve insulin sensitivity and lower your blood sugars.
Sign up for the 5 day A1c Jumpstart Challenge here
Day 2 of the 5 day A1c Challenge we talked about tackling the root cause of diabetes . . . insulin resistance. By addressing the root cause you are able to have success in lower your blood sugars, your A1c and stop the progression of the disease.
There is still time to join the challenge!
Join the 5 Day A1c Jumpstart Challenge
I'm hosting a free 5-day challenge starting today! Over the next 5 days I will be live in my Women Beating Type 2 Diabetes Together facebook group helping women take action to start lowering their A1c. We will be covering:
- The root cause of T2D
- Why what you are trying isn't working
- How to stay motivated even on the hardest days
- Plus so much more! You can sign up here
What's the role of the pancreatic beta cells and how dothey effect Type 2 diabetes? In this episode, we take a high level look at the importance of the insulin producing beta cells and how high blood sugars and fat can lead to cell burnout contributing to complications in type 2 diabetes. The good news? During the early stages of T2D, it is thought that your beta cells can be restored to normal function.
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Mentioned in this episode:
Insulin-Producing Beta Cells are Not Irreversibly Lost in Early Type 2 Diabetes
2005 study
Do you want to make changes but don't know where to start? Then this episdoe is for you. You will learn how to spot hidden dairy in foods and be assured that giving up dairy will not lead to a calcium deficiency.
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Consider yourself lucky if you get news that you have prediabetes. Lucky? Yes, because many never get the warning that their blood sugars are creeping up and lose the opportunity to make changes early when avoiding T2D is easier. In this episode, we talk about prediabetes and why you should take action now rather than be complacent.
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It seems that everyone these days is worried about carbs. I wish I had a dollar for everytime I'm told by someone that they are "avoiding carbs". But should carbs really be avoided or are we simply confused by terminology. In this episode, we discuss low carb diets and how the focus should be on unprocessed vs. processed foods. The takeaway . . . Whole food carbs are your friends. And yes, it's okay to eat potatoes even if you have T2D.
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Mentioned in this episode:
Dr. Kim Williams
Harvard's Department of Nutrition
What do you want to be doing when you're 75 or 85 years old. Do you want to be packing around a bag of medications, going to doctor appointments each week and worrying about what the future holds or do you want to be doing the activities you love doing with the people you like being with? In this episode, we discuss how you want your future to be and how to start making that vision reality.
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If your're on medications and your A1C is still high your medications aren't working! It's time to try something else! Medications are meant to be an adjunct to a good diet so taking a pill or injection isn't all you need to do in order to have lower numbers. In this episode, learn how to get lower numbers by making dietary changes.
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When I have someone ask me for a "list of foods they can eat" my heart sinks a bit because what I know is that a list of foods is just a small component when it comes to managing a complex disease like type 2 diabetes. When I get asked this question, I understand the frustration and overwhelm that accompany managing diabetes. In this episode, learn how creating lifestyle changes that lead to good health requires more than just eating foods on list.
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You don't have to eat perfect to be healthy! The idea of "gentle nutrition" is the 10th priniciple of intuitive eating and encourages making food choices that honor your health and also your taste buds but also help your body feel welll. Finding the balance between nutritious and play foods is discussed in this episode as well as listening to message from your body.
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When you think of exercise, which activity comes to mind? What feelings do you have about that activity? We all know the key to adding exercise to your life is finding an activity you enjoy and then keep doing it in order to reap the health benefits. This episode encorages you to start by "just sitting less" and then move into more movement.
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Learning to accept and have gratitude for your body can be difficult when you have diabetes, other health issues or are carrying extra weight. In this episode, we discuss the importance of altering how we talk about our bodies, how to stop comparing bodies and how to respect all our bodies can do.
Food is used to celebrate, to comfort and we use it to show love and nurture our families and friends. In this episode, we look at how we might use food to soothe our emotions and look at possible triggers to emotional overeating.
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There are many components of foods and eating that unlock feeling satisfied when eating. Taste is just one factor and other sensory considerations such as texture, aroma, temperature contribute to feeling satisfied with a meal. In this episode, learn how to unlock the satisfaction factor of foods.
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What to grill on July 4th have you stumped? Try carrot dogs! They will surprise your guests and be the talk of the party. The recipe is from Forks over Knives (Nancy Macklin) https://www.forksoverknives.com/recipes/vegan-burgers-wraps/carrot-dogs/
INGREDIENTS
- 8 large carrots
- 1 cup low-sodium vegetable broth
- ¼ cup apple cider vinegar
- 2 tablespoons reduced-sodium soy sauce or tamari
- 2 tablespoons pure maple syrup
- 2 teaspoons smoked paprika
- 2 teaspoons dry mustard
- ½ teaspoon ground coriander
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon liquid smoke
- Dash ground cloves
- 8 whole wheat hot dog buns, toasted if desired
- ½ of a red onion, finely chopped (¼ cup)
- 3 tablespoons stone-ground mustard
- ½ of a medium cucumber, spiralized
INSTRUCTIONS
-
Peel carrots and trim to 6 inches long. Trim wide end to make a consistent thickness. Place carrots in a large saucepan; add water to cover. Cover pan and bring to boiling; reduce heat to low. Cook carrots 8 to 10 minutes, until just tender. Drain well.
-
Place carrots in a large resealable plastic bag set in a shallow dish. For marinade, in a bowl combine the next 11 ingredients (through cloves) and ½ cup water. Pour over carrots; seal bag. Chill 4 to 24 hours, turning occasionally. Drain and discard marinade.
-
Grill carrots, covered, over medium-high 5 to 8 minutes or until grill marks start to appear, turning occasionally. Or place carrots in a foil-lined baking pan and bake at 450°F 8 to 10 minutes or until lightly browned on edges.
-
Place grilled carrots in buns. Top with red onion, mustard, and cucumber.
Growing up did your parents encourage you to be part of the "clean plate club" to get you to eat all your food? Or maybe you couldn't leave the table until your plate was clean. Eating until your plate is empty can actually interfere with your fullness cues because you rely on visual cues to determine your fullness. In this episode, learn more about how to tune into your fullness.
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Priniciple 5 of Intuitive Eating is learning how to recognize our habits of eating that might distract us from feeling if our stomach is full. Do you eat while watching television, checking social media, talking on the phone? In this episode, start to become aware of habits that might be distracting your from feeling how full your stomach is.
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Mentioned in this episode
Intuitive Eating Workbook by Evelyn Tribole
Do you have a harsh voice inside your head that criticizes your food choices or let's you know when you are not perfect? In this episode, we dive into calming your critical voice and re-frame your thoughts so that you can move forward to develop a healthy relationship with food.
One more day to sign up for the Women with T2D Summit, click here
When you are diagnosed with type 2 diabetes or change to a plant based diet, many loved ones turn into the food police monitoring every morsel you put into your mouth. However, there is a good change that the food police also lives inside your brain and labels foods good and bad. In this episode, learn how to challenge the food police and reframe your beliefs about food as well as how to handle family and friends when they monitor your food intake.
There is still time to register for the Women With T2d Summit, click here
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Mentioned in this episode
Intuitive Eating Workbook, Evelyn Tribole & Elyse Resch, page 81
The idea of eating a "bad" food or a food that isn't "allowed" for someone with type 2 diabetes causes concern for many women. And it is true that some foods can spike blood sugars more than others. However, deprivation and restriction can lead to overeating. In this episode some of the fears about eating forbidden foods is discussed and you are encouraged to look at your own beliefs to see if any of these fears apply to your relationship with food.
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Mentioned in this episode:
Intuitive Eating Workbook, Make Peace with Food, page 69
Chronic dieting and rigid food rules can lead to a disruption in the habituation effect of food. Without the habituation of the forbidden food, we often tend to overeat that particular forbidden food. In this episode learn about the habituation cycle and how to avoid overeating the forbidden foods.
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In this episode we go a bit deeper into the Making Peace with Food principle of Intuitive Eating. Learn how restricting and depriving yourself of certain forbidden foods can lead to overeating.
Be sure to register for the free, virtual Women with T2D Summit starting June 29, 2021.
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Mentioned in this episode
Intuitive Eating Workbook, page 63 by Evelyn Tribole and Elyse Resch
Making peace with food is the third intuitive eating principle and an important one. This prinicple gives you permission to eat and to stop the "I can't or shouldn't have" words when it comes to eating. Allowing yourself to eat the food you desire both physically and emotionally while being attuned to your hunger and fullness cues ends the struggle with food and ends the feelings of deprivation that often lead to overeating.
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Mentioned in this episode:
Intuitive Eating Principles
Minnesota Starvation Study
Nourishing your body when you are hungry is a form of self-care. And ladies, self-care is NOT selfish. In this episode, learn that taking time to honor your hunger and feed your body not only helps with your blood sugars, it also feels good both mentally and physically.
Sign up for the Women with T2D Summit which starts June 29.
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Mentioned in this episode
Evelyn Tribole, The Intuitive Eating Workbook
Do you eat by the clock or by listening to your stomach? Often our eating schedule is dictated by our schedules rather than by what our body needs. In this episode we talk a bit more about honoring your hunger which is the second priniciple of intuitive eating and why you might be hungry even if you ate an hour ago!
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Sign up for the Women with T2D Summit starting June 29... it's free and virtual.
The second principle in Intuitive Eating is "Honor Your Hunger". This episode discusses this intuitive eating concept and you are given some tips to get started learning how to gauge your hunger and fullness.
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Rejecting the diet mentality is the first principle of intuitive eating. In this episode, learn how food rules that come with dieting can actually trigger an inner rebellion that may lead to overeating. By challenging the diet mentality, you can start redefine your relationship with food and trust that you know best how to nourish your body.
Register for the upcoming Women with T2D Summit
Save you spot for my June 23 @ 4 PDT Web Class on How to Lower Blood Sugars
Work with Me!
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Mentioned in this episode
Evelyn Tribole, MS, RDN - The Intuitive Eating Workbook
This episode clarifies how I view dieting and how I reconcile the plant based lifestyle with intuitive eating and the Health At Every Size philosophy. I want every woman to feel good in their body and to rebel against society's limited view of beauty.
Register for the 2021 Women with T2D Summit here
Save your spot for my upcoming web class "How to Lower Blood Sugars" on May 23 @ 4:00 PDT HERE
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Mentioned in this episode
Evelyn Tribole, MS, RDN - Intuitive Eating
Health At Every Size, Linda Bacon, PhD
Women often comment how difficult it is to lose weight after 50. I would argue that it is difficult to lose weight at any age; however, it is true that once we hit 50 our lean muscle starts to diminish which affects our metabolism. In this episode, losing the extra fluff is discussed with a few tips that you can start using today.
Register for the 2021 Women with T2D Summit which starts on June 29.
Upcoming Web class, June 23 @ 4:00 PDT. Save your spot HERE
So often clients come to me wanting the "right" recipes to lower their blood sugars. They think that a meal plan is the answer. In this episode, I discuss that recipes are just a small part of successful management of blood sugars.
Upcoming Women with T2D Summit, register here
Webinar June 23 @ 4:00 PDT Save you spot HERE
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Mentioned in this episode
Sweet Potato Soul
https://sweetpotatosoul.com
Forks Over Knives
https://www.forksoverknives.com/product/forks-over-knives-the-cookbook/
How Not to Die Cookbook
https://www.amazon.com/How-Not-Die-Cookbook-Recipes/dp/1250127769
How Not to Diet Cookbook
https://www.amazon.com/How-Not-Diet-Cookbook-Permanent/dp/1250199255
Tacos are a crowd favorite and easy to prepare for the cook. Easily make tacos plant based and delicious swapping lentils for the meat filling. In this episode learn how to whip up plant based tacos that a crowd will love.
Don't miss the upccoming Women with T2D Summit starting June 29. Save your spot here
Also, learn how to lower blood sugars at my upcoming webinar: June 23 @ 4:00 PDT Register here
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Are you willing to change to reach your health goals? Yes, I know change is hard and uncomfortable and many of us really don't like it. But, without changing your eating habits will you reach your goals of lower blood sugar, less weight and more energy? In this episode, learn how to turn your dream of better health into achievable goals.
Sign up for the free, virtual Women with T2D Summit, June 29, 30, July 1
Upcoming webinar June 23 @ 4:00 PDT
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If you have Irritable Bowel Disease or you struggle with your relationship with food, you will want to listen to this episode. Cassidy has written a book "Curing Crohn's: How A Closet Food Addict Healed Her IBD". This episode was originally recorded for VegHead Speaks podcast, but the information is useful so I'm re-airing it here. You can purchase Cassidy's book on Amazon.
Sign up for the upcoming 2021 Women with T2D Summit HERE
Upcoming FREE Webinar: June 23 at 4:00 PST
Making quick healthy meals starts with a well stocked pantry and a few "pantry ready" recipes. In this episode learn what key ingredients to keep in the pantry so you can whip up a meal quickly.
Save your spot at the upcoming 2021 Women with T2D Summit -- June 29, June 30, July 1 SIGN UP HERE
UPCOMING FREE WEBINAR: June 23 at 4:00 pm PST
Learn how to lower blood sugars, reduce meds and stop counting carbs! Save your spot here
It's a myth that type 2 diabetes only affects people as they age. According to the CDC, 208,000 people younger than 20 have diabetes (this number includes both Type 1 and Type 2). In this episode, learn why it's important to have family members get their blood sugars tested earlier rather than later.
2021 Women with T2D Summit
Save your spot for the upcoming free virtual summit: Sign up here
Free webinar on June 23 @ 4:00 PT Save your spot here
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CDC statistics
If you have ever felt like you are doing everything "right" but frustrated because you aren't getting the result you want, then listen to this episode. In this episode you will learn some common themes about successful diabetes management from the many experts interviewed for the upcoming 2021 Women with T2D Summit.
The 2021 Women with T2D Summit is coming!Sign up for your free ticket!
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Have you heard the term CGM and aren't sure what it is? In this episode, you will learn about CGM (continuous glucose monitors) and time in range and what that means for better diabetes management -- hint, no more finger pokes!
The 2021 Women with T2D Summit is coming!Sign up for your free ticket!
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Mentioned in this episode
American Diabetes Association CGM information
Did you know that having diabetes can increase your medical expenses 2.3 times more? In this episode, the monetary expense of having diabetes is discussed. Also discussed is the toll or emotional cost having diabetes has on your life.
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Coming soon: Women With T2D Summit - Inspire - Educate - Live Well
Statistics from:
https://www.diabetes.org/resources/statistics/cost-diabetes#:~:text=People%20with%20diagnosed%20diabetes%20incur,in%20the%20absence%20of%20diabetes.
Research has shown that one healthy habit in the morning can lead to more good choices throughout the day. In this episode, learn about Hal Elrod's Miracle Morning routine as an example of how to implement a morning routine and start your days off well so that you will have a productive, fulfilled day.
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Mentioned in this episode:
Hal Elrod, "Miracle Mornings"
Habits are actions you've repeated over and over in response to a trigger and done enough to become automatic. The good news, since habits are learned behaviors, you can unlearn bad habits. In this episode, learn the first steps to breaking bad habits so you can start to reach your health goals.
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Do you sometimes feel tired and blah for no apparent reason? Well, you're not alone. While having type 2 diabetes and cause fatigue, there are other factors that might contribute to low energy. In this episode, learn about ten reasons you might have low energy.
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Are you 'living by creation and design or by default and passivity"?* We all have choices in our lives, yet so often food choices are driven more by habit rather than by conscious choice. In this episode, the idea of making choices around managing your diabetes, making food choices and staying consistent are discussed.
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Mentioned in this episode:
*Personality Isn't Permanent by Benjamin Hardy, PhD
There is no doubt that doctors want healthy patients and most are well trained. And, it needs to be said, that while they are doctors, they are people first with personal opinions, experiences, bias like every person. So finding a doctor that you are able to communicate with and one that sees you as a whole person rather than just your numbers is important. In this episode, learn how to find a doctor that will help you reach your health goals even if your goal is to reduce medication.
If you haven't started incorporating more whole foods into your diet, what's stopping you? Is it you don't know where to start? Don't know if you can give up your favorite foods like cheese? Not convinced it will make a difference in managing your diabetes? This episode encourages you to look at the reasons that may be stopping you from hopping off the fence and start living the plant based lifestyle.
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Registration for the free, virtual Women with T2D Summit coming soon!
In this episode the word 'reverse' and how it pertains to diabetes management is discussed. In the plant based world, the term 'reverse' is used and in the mainstream diabetes world the word 'management' is used. To get clear, I use the word reverse because it describes how I see my clients bring their blood sugars from the danger zone into the safe zone (reversing from high to lower). Does that mean they are cured and can go back to their old eating patterns. No. For successful management you need to keep monitoring and keep the lifestyle that helps you successfully manage your diabetes.
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COMING SOON: 2021 Women with T2D Summit ... sign ups start June 7
Do you move your body daily? If not, why not? Exercise, aka, joyful movement, helps lower blood sugars, strenghens muscles, releases stress and is fun. The key, finding the right exercise that suits you and doing that exercise at a pace or intensity that suits your fitness level. In this episode, listen to a few tips on how to get started.
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2021 Women with T2D Summit coming in June!
Resources for exercise
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269
Many people, after learning they have type 2 diabetes, go through different stages of grief. Grief doesn't only apple to the loss of a loved one but to other types of loss as well. The stages of grief are present because life as you knew it has changed and often we grieve for the life we once had. In this episode, learn about the five stages of grief after a medical diagnosis and why you need to go through the stages so you can finally reach acceptance and start to live a full life with type 2 diabetes.
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Soy products, such as tofu and edamame, have been controversial for many years even when studies have shown them to be safe and quite healthful. Why do the myths continue? In this episode, they myths are debunked with the hope that you can enjoy your tofu knowing that it is a healthy, delicious protein.
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www.nutritionwithrobinrdn.com
Inspired by article in Center for Nutrition Studies
https://nutritionstudies.org/3-myths-about-soy-setting-the-record-straight/
Emotional eating can look different in people's lives. Some may overeat when they are sad, others when they are stressed. In this episode, learn how emotional eating with type 2 diabetes might manifest itself and gain a few tips to recognize if you are an emotional eater.
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Sign up coming soon:
Free virtual summit June 29, 30 and July 1: 2021 Women with T2D Summit
Mentioned in this episode:
Emotional Eating with Diabetes by Ginger Vieira
Does the "where do you get your protein" question always come up when you tell someone that you are eating plant based? In this episode, the protein deficiency myth is debunked. Rest assured, you can get adequate protein consuming a plant based diet. The key is to eat a variety of legumes, whole grains, fruits and veggies. Not only is variety bring lots of different nutrients and antioxidants, it also just tastes good.
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Do you hide checking blood sugars? Do you avoid eating with others because they might notice your dietary restrictions? Are you afraid others will think that you caused your diabetes because of your lifestyle? If so, hear this ... Diabetes is NOT your fault! In this episode, learn how societal judgment and misinformation around diabetes impacts you achieving good management of diabetes and good health.
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Why are some people more successful in managing blood sugars than others? In this episode, learn the first step necessary to successfully live with type 2 diabetes and keep your blood sugars in a safe zone. Spoiler alert: it has nothing to do with counting carbs.
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www.nutritionwithrobinrdn.com
What changes are you willing to make to manage or reverse your type 2 diabetes? Taking a look at the foods you eat and truly assessing your willingness to invest time, money and effort into your health is important so you can set goals and decide what changes you can reasonably make and sustain for a lifetime of better health. Learn how to get started at today's webinar https://page.nutritionwithrobinrdn.com/live-training
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www.nutritionwithrobinrdn.com
Reserve your spot at the upcoming webinar!
May 26 @ 4:00 pm PST
When you are newly diagnosed with type 2 diabetes a range of emotions surface ... confusion, overwhelm, frustration, denial. In this episode you are encouraged to attend an upcoming webinar to learn more about type 2 diabetes so you can make informed choices that best suit you and your lifestyle. https://page.nutritionwithrobinrdn.com/live-training
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www.nutritionwithrobinrdn.com
Reserve your spot at the upcoming webinar!
May 26 @ 4:00 pm PST
Do diabetes drugs lower risk of premature death? In this episode, a study previewed by Dr. Michael Greger is discussed. The study showed that trying to normalize bloood sugars of people with T2D with medicines does not lower risk of death and may even increase risk.
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May 26 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Dr. Michael Greger's website: nutritionfacts.org
https://nutritionfacts.org/video/when-drugs-diets-dont-lower-diabetes-deaths/
Have you heard the saying "Is your glass half empty or half full? This common expression is used rhetorically to refer fo a situation that might cause pessimism (half empty) or optimism (half full). In this episode, you are encouraged to look at having type 2 diabetes from an optimistic view and search for the positives. For some of my clients, being diagnosed with T2D has put them on a path of wellness that is better than before their diagnosis.
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www.nutritionwithrobinrdn.com
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May 26 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
If you are struggling with overwhelming fatigue, know that you are not alone. May people with type 2 diabetes find they are too tired to do everyday activities. There is actually a term for this. It is Diabetes Fatigue. In this episode, you will learn more about diabetes fatigue and how you can combat diabetes fatigue and lower your blood sugars at the same time.
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May 26 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
Mentioned in this episode:
Diabetes Fatigue Syndrome
Can a plant based diet help with weight loss? In this episode you get to hear how Teresa was able to lose weight without hunger, portion control, or restriction. She shares how she is loving her life now that she is slimmer, has her blood sugars under control and more energy.
Interested in more information about the Reverse Diabetes Method program?
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May 26 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
In this episode, an interview that was first aired on the VegHead Speaks podcast is shared so that listeners can see how a plant based lifestyle has helped others lowered their blood sugars and lose weight. The goal is for those listening to see what is possible for their health and give them hope that they too can manage their Type 2 diabetes through lifestyle.
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May 26 @ 4:00 pm PST
https://page.nutritionwithrobinrdn.com/live-training
You already know that Type 2 Diabetes can be reversed by eliminating the foods that cause insulin resistance. The good news is yes, a whole foods plant based diet also offers benefits for those living with type 1 or 1.5. In addition to boosting insulin sensitivity and bringing predictability to blood glucose levels, a plant based diet also helps lessen the risk of heart disease which is the number one cause of death in people living with all forms of diabetes.
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May 26 @ 4:00 pm PST
This episode mentioned:
Mastering Diabetes
Center for Nutrition Studies, T. Colin Campbell, PhD.
What does taking action look like? It's not one big leap into change but rather countless small decisions you make every single day that keep you on target to achieve your goal of better health. Without action, your goals of lower blood sugar, less weight and no medications is just a wish and daydream. In this episode, learn 4 quick steps to take action and start toward your goals.
Upcoming FREE webinar!
May 26, 2021 @ 4:00 pm PST
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Is there a Perfect diet? The ideal, 'perfect' diet is the eating pattern you can follow that brings YOU good health. While I advocate for a 100% whole foods plant based lifestyle, and have found this eating pattern has successfully managed my husband's type 2 diabetes, this may not be the ideal lifestyle for you. In this episode, you will learn how to make small changes that will start you on the path to better health without lots of rules, restrictions. Find ways to lean toward a whole foods plant based diet.
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Upcoming webinar: May 26 @ 4:00 pm PSTReserve your spot!
You may have received the news that you are "borderline" pre-diabetes and your MD may have told you to eat healthy, lose a few pounds and exercise to avoid developing Type 2 Diabetes. The problem with this advice? So few people heed it or take action! In this episode, you will learn that a pre-diabetes diagnosis should be a big red alert for you to take action, especially if you have 1 or more of the risk factors discussed.
About 1/3 of the adults with type 2 diabetes don't know they have it, according the National Institutes of Health and more than 25% of all newly diagnosed type 2 patients have complications starting. In this episode, learn what typical complications can be, tests that your MD can order to detect complications, how to keep complications from progressing and 5 tips to manage your type 2 diabetes.
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Watch for more information on the upcoming free, virtual 2021 Women with T2D Summit June 29, 30, and July 1.
Mentioned in this episode
Dr. Steven Edelman, Taking Control of Your Diabetes
Resources:
National Institutes of Health
Diabetes burnout is the term given to the state of disillusion, frustration and somewhat submission to the condition of diabetes. Burnout can lead to giving up, feeling isolated and depression. In this episode, learn how changing how you talk about your diabetes can change how it impacts your life. Tips from Susan Guzman, PhD, the drector of clinial education and co-founder of the Behavioral Diabetes Institute (BDI) are shared and you can learn how to hear an interview with Dr. Guzman on the upcoming 2021 Women with T2D Summit.
Interested in more information?
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www.nutritionwithrobinrdn.com
We all have an inner critic and how does that critic and negative self-talk keep us from achieving our goals? In this episode, learn about negative self-talk, the consequences of negativity and gain a few tips on how to spot and stop listening to your inner critic.
Interested in more information?
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Kinderman P, Schwannauer M, Pontin E, Tai S. Psychological Processes Mediate the Impact of Familial Risk, Social Circumstances and Life Events on Mental Health. PLoS ONE. 2013;8(10):e76564. doi:10.1371/journal.pone.0076564
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Fiske A, Wetherell JL, Gatz M. Depression in Older Adults. Annu Rev Clin Psychol. 2009;5:363-389. doi:10.1146/annurev.clinpsy.032408.153621
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Walter N, Nikoleizig L, Alfermann D. Effects of Self-Talk Training on Competitive Anxiety, Self-Efficacy, Volitional Skills, and Performance: An Intervention Study with Junior Sub-Elite Athletes. Sports (Basel). 2019;7(6):148. doi:10.3390/sports7060148
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Tod D, Hardy J, Oliver E. Effects of Self-Talk: A Systematic Review. J Sport Exerc Psychol. 2011;33(5):666-687. doi:10.1123/jsep.33.5.666
How we engage with our mindset can make or break us when it comes to succeeding and achieving our goals. In my program, Reverse Diabetes Method, I spend time working with clients on their mindset because changing eating habits and trying a new approach brings up fear of failure and resistance. Developing a new mindset improves the odds for your success ... whether it be lower blood sugars, weight loss or regaining energy. In this episode, I discuss:
Fixed mindset - when we believe that our skills and strengths are set in stone; and
Growth mindset - when we believe that we can develop our skills and strengths through effort and life experiences.
This episode also give some tips to help you get into the growth mindset to put you on the path to success in reaching your goals for better health.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE Reverse Diabetes breakthrough call with me: https://schedule-robinwong.as.me/
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You can find me on:
Facebook and Instagram: Nutrition_with_Robin
Email: Robin@nutritionwithrobinrdn.com
website: nutritionwithrobinrdn.com
Latent autoimmune diabetes in Adults (LADA) has been dubbed Type 1.5 diabetes. LADA occurs because the pancreas stops producing insulin. LADA might be initially diagnosed as Type 2. While LADA can be managed by controlling your blood sugar with diet, losing weight if appropriate, exercise, and possibly oral medications, it is possible that insulin shots will be necessary as the pancreas loses its ability to produce insulin.*
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*https://www.mayoclinic.org/diseases-conditions/type-1-diabetes/expert-answers/lada-diabetes/faq-20057880
Are you the sort of person who is proactive and takes steps to avoid disease? Or do you not give your health much thought and bank on there being a pill to cure whatever ailment you might have? This episode talks about the steps people go through to change their health which range from being unaware of a need for change to achieving desire results that become part of your life.
Interested in more information?
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Resources:
Transtheoretical Model of Change
Is drinking 240 calories of Coke the same as eating 240 calories of carrots? In this episode, weight loss, calories, and low carb diets are discussed. Additionally, if you want to feel full and lose weight you need to add one thing to your diet .... listen in and find out what it is!
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Mentioned in this podcast:
“How Not to Diet”, Michael Greger, MD
Resources:
https://www.pcrm.org/health-topics/weight-loss
Diabetic neuropathy is a serious diabetes complication that may affect as many as 50% of people with diabetes. In this episode, learn more about the link between nerve damage and high blood sugars. Also learn how to reduce risk factors and prevent developing neuropathy.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
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Resources:
https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/symptoms-causes/syc-20371580
Diabetic neuropathy and dietary supplements
https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/in-depth/diabetic-neuropathy-and-dietary-supplements/art-20095406
Did you know that 1 in 5 cases of TOTAL tooth loss is linked to diabetes? In this episode, the connection between poorly managed blood sugars and it's impact on your teeth and gums is discussed. The advice from your dentist to brush and floss is especially important if you have type 2 diabetes and want to prevent tooth loss.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
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References:
https://www.mouthhealthy.org/en/az-topics/d/diabetes
https://www.cdc.gov/diabetes/library/features/diabetes-stat-report.html
https://www.health.harvard.edu/diseases-and-conditions/gum-disease-and-the-connection-to-heart-disease
Once my clients learn about insulin resistance being the root cause of t2d, the next question I often get is "what do I eat"? Many of my clients struggle with the “what’s for dinner” question. In this episode, you will learn how to categorize the foods to eat to get the best results for managing your blood sugars and losing weight.
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WEBINAR: The 3 Ways To Master Blood Sugars Without Dieting, Fasting, Or Even Meds.
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Find me
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Other podcast: veghead_speaks
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Adults with Type 2 Diabetes are two to four times more likely to experience fatal heart disease than those without diabetes according to the American Heart Association (AHA). The AHA also states that people aged 65 or older with diabetes around 68% will die from heart disease and some 16% will die as a result of stroke. The good news ... lifestyle habits, such as consuming a plant based diet, can lower your risk for heart disease and improve your heart health AND help reverse and manage your type 2 diabetes.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
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https://www.diabetes.org/diabetes/complications/cardiovascular-disease
Alabas OA, Hall M, Dondo TB, et al. Long-term excess mortality associated with diabetes following acute myocardial infarction: a population-based cohort study. J Epidemiol Community Health. Published online June 15, 2016.
https://www.cdc.gov/diabetes/library/features/diabetes-and-heart.html#:~:text=Over%20time%2C%20high%20blood%20sugar,and%20can%20damage%20artery%20walls.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466936/
Based on the National Kidney foundation's estimation, 1 in 3 Americans are at risk for kidney disease. And it is well known that diabetes is a common risk factor for kidney disease. In this episode learn how you can preserve your kidney function so you can avoid kidney disease later in life.
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The CDC website* states that "diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy." It also states that taking medicines as needed ... can also reduce the impact of diabetes on your life. The CDC recommendation is to lose weight, eat healthy and be active. Why isn't lifestyle and food choice discussed further when it is known that a plant based lifestyle can reverse the impact of diabetes? This episode asks you to consider your committment to making change so you can avoid taking medicines for the rest of your life.
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*https://www.cdc.gov/diabetes/basics/diabetes.html
Blood sugar spikes are concerning for those with type 2 diabetes. I've had many clients avoid whole grain foods because they saw their blood sugars spike after eating them. In this episode, insulin resistance and the correlation to saturated fat is discussed and the possiblity that it might be the bacon that is causing the spike and not the oatmeal.
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Those with type 2 diabetes are often told to avoid fruit because the fructose will cause their blood sugars to rise. Unfortunately, by avoiding fresh fruit, those with T2D are missing out on all the fiber, antioxidants, vitamins and minerals that fruit provides ... not to mention the pure delight in eating a fresh strawberry. This episode gives you the facts about fruit consumption for diabetics.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Topic inspired by Center for Nutrition Studies article
- Du H, Li L, Bennett D, Guo Y, Turnbull I, Yang L, Bragg F, Bian Z, Chen Y, Chen J, Millwood IY, Sansome
- S, Ma L, Huang Y, Zhang N, Zheng X, Sun Q, Key TJ, Collins R, Peto R, Chen Z; China Kadoorie Biobank study. Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults. PLoS Med. 2017 Apr 11;14(4):e1002279.Hertog MG, Bueno-de-Mesquita HB, Fehily AM, Sweetnam PM, Elwood PC, Kromhout D. Fruit and vegetable consumption and cancer mortality in the Caerphilly Study. Cancer Epidemiol Biomarkers Prev. 1996 Sep;5(9):673-7.
- Tian X, Du H, Li L, Bennett D, Gao R, Li S, Wang S, Guo Y, Bian Z, Yang L, Chen Y, Chen J, Gao Y, Weng M, Pang Z, Jiang B, Chen Z; China Kadoorie Biobank study. Fruit consumption and physical activity in relation to all-cause and cardiovascular mortality among 70,000 Chinese adults with pre-existing vascular disease. PLoS One. 2017 Apr 12;12(4):e0173054.
- Bellavia A, Larsson SC, Bottai M, Wolk A, Orsini N. Fruit and vegetable consumption and all-cause mortality: a dose-response analysis. Am J Clin Nutr. 2013 Aug;98(2):454-9.
- Lim, S.S.; Vos, T. A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, 1990–2010: A systematic analysis for the Global Burden of Disease Study 2010. Lancet 2012, 380, 2224–2260.
In the US, headaches cause 112 million sick days each year and while one-third of the population gets headaches, women suffer more than men do. Research found a surprising link between migraines and food AND a plant-based diet was found to reduce migraine pain.
Common Migraine triggers: dairy, chocolate, eggs, citrus fruits, meat, wheat, nuts/peanuts, tomatoes, onions, corn, apples and bananas.
Pain-Safe Foods: Rice; cooked green, orange and yellow vegetables; cooked/dried non-citrus fruits
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Sign up for my upcoming webinar: The 3 Ways to Master Blood Sugars Without Dieting, Fasting, Exercising, or even Meds
Mentioned in this episode
https://www.hopkinsmedicine.org/health/wellness-and-prevention/headaches-and-women-what-do-hormones-have-to-do-with-it
2014 Physicians Committee research published in the Journal of Headache and Pain
- Bunner A, Agarwal U, Gonzales JF, Valente F, Barnard ND. Nutrition intervention for migraine: a randomized crossover trial. J of Headache and Pain. 2014;15:69. doi:10.1186/1129-2377-15-69.
Bariatric surgery has become an option for diabetes management. In this episode, Robin encourages you to consider the plant based lifestyle before making the decision to undergo surgery.
Interested in more information?
The 3 Ways To Master Blood Sugars Without Dieting, Fasting, Exercising, Or Even Meds
Save Your Spot For The Upcoming Live Training. Click here
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Mentioned in this episode:
Dr. Michael Greger's video regarding bariatric surgery
https://nutritionfacts.org/video/reversing-diabetes-surgery/
It is possible to travel and stick to your plant based lifestyle? YES! This episode gives you three easy tips to making travel easier. Spoiler alert: Flexibility is key.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
This episode is part two to why we make excuses do avoid changing our eating patterns. Part 1 covered why we make excuses and why it's important to stop making excuses if you want to achieve managing your diabetes. This episode offers tips on how to stop making excuses so that you can start making changes that will help you reach your health goals.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Do you make excuses why you can't eat a plant based diet? This episode discusses the reasons why people make excuses and how excuses may be keeping you from achieiving yoru goals of good health. This is a 2 part episode. Part 1 discusses the most common excuses people have and why excuses are detrimental. Part 2 will offer tips on how to stop making excuses and start moving toward your goals.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
In this episode you will learn why the plant based diet isn't concerned with carb exchanges (or portion control for that matter) because carbs aren't the bad guy when it comes to managing T2D. Listen and learn how to lower blood sugar, lose weight and get off meds AND eat carbohydrates.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
The American Diabetes Association recommends that "most people with diabetes" take statins depending on their age and risk factors. The role of stains is to lower cholesterol and reduce the risk that cardiovascular disease present. In this episode, this protocol is questioned since statins often bring side effects with them and they can increase blood sugars for some people. Listen in and learn how you can lower your cholesterol with a whole foods plant based diet and say "no" to taking statins.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
References:
https://nutritionstudies.org/how-to-lower-your-cholesterol-without-statins/
https://www.diabetes.org/diabetes/newly-diagnosed
We all hope for a long, healthy life. If you have Type 2 Diabetes that goes unmanaged, there is a chance you will have a shorter life expectancy ... some studies state by 2 years, other by 10 years. However, maybe the question that should be considered is not how many years of life but what will those years look like for me. Will I be able to do the things I love or will Type 2 diabetes and it's complications limit me? In this episode, you are encouraged to take action and make dietary changes that can help you improve your quality of life.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Studies mentioned in this episode:
https://www.diabetes.co.uk/diabetes-life-expectancy.html
https://www.endocrinologynetwork.com/view/average-life-years-lost-from-type-1-type-2-diabetes
https://www.tctmd.com/news/younger-type-2-diabetes-patients-face-higher-mortality-and-cvd-risks
https://bcmj.org/articles/health-related-quality-life-and-type-2-diabetes-study-people-living-bella-coola-valley
Why are people still avoiding tomatoes, night vegetables and demonizing the humble kidney bean? In this episode, the Plant Paradox is discussed and the science behind it questioned.
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Mentioned in this episode:
T. Colin Campbell article
Dan Buettner's Blue Zones
additional resources:
https://nutritionstudies.org/what-are-lectins-a-look-at-this-controversial-protein/
This episode takes a hard look at the vicious cycle of obesity, increased insulin resistance, and increased insulin levels which completes the cycle of increased obesity. Where does the cycle begin? Learn about the role of the hormone insulin and how it is affected by not only carbohydrates but also by the fat and proteins we eat.
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
This episode mentions:
"How not to Diet" by Dr. Michael Greger
Osteoporosis is a serious problem. One woman in six will fracture a hip during her lifetime and often will suffer a decline in her overall quality of life afterward. In this episode, the "calcium paradox" is discussed and how women can improve their bone health.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
This episode references:
The China Study by T. Colin Campbell
World Health Organization, calcium paradox
Topic inspired by:
https://nutritionstudies.org/china-report-osteoporosis/
https://nutritionstudies.org/4-keys-to-strong-bones/
Did you know that our taste buds have a lifespan of 10 days to two weeks? In this episode, Robin talks about how to reprogram your taste buds so you can stop craving fat, sugar and salt and start to love eating healthy food.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Mentioned in this episode:
Michael Moss' book: Salt, Sugar, Fat
Hans Diehl, DrHSc, MPH, FACN
https://www.hansdiehl.com/
Why do people think there is something magical about coconut oil to improve their health? Maybe its that they can feel the soft sea breeze and sway of the coconut trees that blind them to the shortcomings of coconut oil. In this episode you will learn that while coconut oil touts medium chain fatty acids as being the secret ingredient, the truth is, and what is not said, is that 45% of coconut oil comes from saturated fat ... the "bad" fat, that contributes to heart disease, insulin resistance, and high cholesterol. As one cardiac surgeon says: Don't eat coconut oil. Put it on your skin, not in your body.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Podcast adapted from Center for Nutrition Studies "Is Coconut oil healthy or hazardous? https://nutritionstudies.org/coconut-oil-healthy-hazardous/
Time is often the biggest reason people don't exercise. However for many women over 50, they find themselves with more time, yet still don't exercise because they don't have the energy or are waiting to lose weight before they start. In this episode, you can learn how a plant based diet can help you regain your energy, lower blood sugars, strengthen your muscles and improve your mood so you feel like exercising.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
This podcast was inspired by the article "Fitness Over 50: 7 Ways a Plant-Based Diet Can Help Women Stay Active" by Debbie Ingram https://nutritionstudies.org/fitness-over-50-7-ways-a-plant-based-diet-can-help-women-stay-active/
- https://www.pcrm.org/good-nutrition/nutrition-information/a-natural-approach-to-menopause
- https://www.ncbi.nlm.nih.gov/pubmed/29704911
- https://health.clevelandclinic.org/plant-based-menopause-treatments-can-help-sometimes/
- https://www.todaysdietitian.com/newarchives/040114p32.shtml
- https://www.sciencedaily.com/releases/2018/08/180820164248.htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466942/
- https://pmj.bmj.com/content/90/1059/26
- https://www.pcrm.org/good-nutrition/food-and-mood
- https://www.aagponline.org/index.php?src=gendocs&ref=anxiety
- http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/otherendo/pineal.html
Is it possible to lower blood sugars quickly? Is there a magic food? This question is often asked. Listen in as Robin gives a few tips to help you get better readings.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
When was the last time you felt REALLY hungry? I mean the type of hunger where you growly stomach or actual hunger pangs. I'm not advocating this is what you should be feeling regularly, but many people have completely lost touch with their hunger cues altogether and instead feed themselves based on emotional hunger cues. This episode offers ways to identify hunger and fullness and what to do with cravings.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
So many women suffer through menopause with life interrupting symptoms like hot flashes, anxiety, depression, irritibility, brain fog and the dreaded weight gain. All these symptoms can be lessened (and often ended) by eating a plant based diet. In addition to menopause symptoms, women should be aware of their bone health after menopause and eating a plant based diet paired with exercise helps reduce calcium loss after menopause.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Follingstad AH. Estriol, the forgotten estrogen? JAMA. 1978;239:29-30;
Heimer GM. Estriol in the postmenopause. Acta Obstet Gynecol Scand. 1987;Suppl 139:3-23;
Molander U, Milsom I, Ekelund P, Mellstrom D, Eriksson O. Effect of oral oestriol on vaginal flora and cytology and urogenital symptoms in the post-menopause. Maturitas. 1990;12:113-120;
Gerbaldo D, Ferraiolo A, Croce S, Truini M, Capitanio GL. Endometrial morphology after 12 months of vaginal oestriol therapy in post-menopausal women. Maturitas. 1991;13:269-274;
https://www.pcrm.org/good-nutrition/nutrition-information/a-natural-approach-to-menopause
https://www.ncbi.nlm.nih.gov/pubmed/29704911
https://health.clevelandclinic.org/plant-based-menopause-treatments-can-help-sometimes/
I have often have clients who can't believe they are losing weight without feeling hungry, no portion control, no calorie or carb counting. They are excited to see their blood sugars drop as well as their clothing size. It's true. The plant based "diet" which isn't actually a diet at all focuses on whole foods that are nutrient dense but not calorically dense which is a win-win for you and your body. You feel full and never hungry and your body is well nourished so it operates optimally. Listen in and learn how easy a plant based lifestyle can be.
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Arora T, Sharma R, Frost G. Propionate. Anti-obesity and satiety enhancing factor? Appetite. 2011;56:511-515;
Kim SJ, de Souza RJ, Choo VL, et al. Effects of dietary pulse consumption on body weight: A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;103:1213-1223;
Kristensen MD, Bendsen NT, Christensen SM, Astrup A, Raben A. Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) - a randomized cross-over meal test study. Food Nutr Res. 2016;60:32634-32643;
Papanikolaou Y, Fulgoni VL. Abstract presented at: American Society for Nutrition Scientific Sessions and Annual Meeting at Experimental Biology 2016; April 2-6, 2016; San Diego, CA;
Bertoia ML, Rimm EB, Mukamal KJ, Hu FB, Willett WC, Cassidy A. Dietary flavonoid intake and weight maintenance: Three prospective cohorts of 124 086 US men and women followed for up to 24 years. BMJ. 2016;352:i17-i24;
Karlic H, Schuster D, Varga F, et al. Vegetarian diet affects genes of oxidative metabolism and collagen synthesis. Ann Nutr Metab. 2008;53:29- 32.
Bellieve it or not, plants have protein too! Robin lists some of her favorite protein-containing plant foods and addresses most people's concern about not getting enough protein on a plant based diet.
She states that an average sedentary woman needs approx. 46 g of protein/day (calculate 0.8 per kg or 0.36 per lb to calculate your amount)
Ten plant based foods you can easily add to your diet for a protein boost are: chia seeds, tofu, sprouted wheat bread, quinoa, hemp seeds, peanut butter/peanut butter powder, oats, nutritional yeast, broccoli and lentils.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Robin references research pertaining to soy and breast cancer. Below are some links about this topic:
https://www.mc.vanderbilt.edu/news/releases.php?release=2079
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874068/
https://jamanetwork.com/journals/jama/fullarticle/194106
Do you hear the term plant based and vegan used interchangeably and wonder what the difference is? In this episode Robin discusses how she defines Whole Food Plant Based (WFPB) and compares the subtle differences between plant based and vegan lifestyles.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Often people will say Type 2 Diabetes is in my genes. In fact, there was lots of media hype years ago about the "obesity gene" that was believed to be contributing to the obesity epidemic and the huge increase in Type 2 Diabetes in the US. While there is predisposition to diabetes, the American Diabetes Association states that SOMETHING in the environment triggers the gene to manifest into Type 2 Diabetes. That SOMETHING is the food we are eating yet it seems to be a well kept secret.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
American Diabetes Associatin Info: https://www.diabetes.org/diabetes/genetics-diabetes
https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well
PCRM's Power Plate: https://p.widencdn.net/ktho8u/Power-Plate-Brochure
Dr. Michael Greger https://nutritionfacts.org/video/the-role-of-genes-in-the-obesity-epidemic/
Pima Indians Reference: https://nutritionstudies.org/plant-based-diet-helps-native-americans-overcome-diabetes/
P-Pod: https://www.preventionofdisease.org/
In this episode the keto diet is discussed and compared to the plant based lifestyle. Robin has seen numerous clients that are former keto'ers and she reiterates that "if diets worked, you wouldn't have to keep going on them". Keto has short term success but doesn't create the lifestyle changes necessary for long term health for people.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
Drew Harrisberg's story
Anthony Lim, MD interview
Dr. John McDougall
In this episode Robin encourages you to question the standard treatment of taking meds for Type 2 Diabetes and to consider trying a whole foods plant-based approach instead. Lifestyle changes that include a plant based diet are sustainable and can reverse the disease avoiding the typical Type 2 diabetes complications down the road.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
In this episode, Robin mentions:
T. Colin Campbell, "Whole"
Eric Adams, "Healthy At Last"
NFI Protocol, Slovakia research
Neal Barnard's research
Can Type 2 Diabetes be really be managed in Five Easy Steps? YES! Robin shares some of the steps she uses with her 1:1 clients and in the Reverse Diabetes Method online program that have helped her clients lower and stop meds, lose weight, regain energy and get their health back on track.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
I wish I had a dollar for every time I hear: "I could never give up cheese!" This episode covers how cheese is the top saturated fat food in American's diets, how the food industry keeps you addicted and wanting more and how you can make small changes to lessen the cheese in your diet which will help you lose weight and improve your health.
Interested in more information?
Let's chat about how I can help you! Schedule a FREE breakthrough call with me: https://schedule-robinwong.as.me/
Download my 3 Breakfasts to Lower Blood Sugar: https://page.nutritionwithrobinrdn.com/guide
5 Scary Facts about Cheese article: https://www.pcrm.org/news/blog/five-frightful-facts-about-cheese
Easter and Spring is a celebration of rebirth. The humble egg is a symbol of rebirth as well. In this episode, Robin discusses how consuming one small egg a day and negatively impact your health if your have type 2 diabetes.
Sources referred to in this episode
https://www.heart.org/en/health-topics/cholesterol/about-cholesterol
https://www.hopkinsmedicine.org/health/wellness-and-prevention/why-cholesterol-matters-for-women
https://nutritionfacts.org/video/eggs-and-diabetes/
With Easter right around the corner, Robin talks about reframing how we think about holidays. She also gives a few tips to navigate a holiday meal when you are eating plant based but your holiday host is not.
Want to get started on your health journey today? I like to start clients with the easiest health habit to build, breakfast! Download my 3 Breakfasts To Lower Blood Sugars here. It's a free resource you can use to improve your lifestyle starting tomorrow morning!
In this episode Robin disputes the "everything in moderation" myth and gives examples of how eating "treat" foods in moderation have set back the progress of some of her clients. She talks about how vague and variable the definition of moderation is which leads to people feeling as if it's okay to eat foods they should be avoiding.
Below are links that Robin referenced in this episode:
Michael Greger, MD - nutritionfacts.org
Caldwell Esselstyn, MD - Prevent and Reverse Heart Disease
In this final episode of our launch, I'd like to thank you for listening!
I started this podcast to help empower others to regain health in their lives using the methods I learned 10 years ago. I'm tired of seeing all the suffering in our hospitals and knowing there is a solution to avoid all the pain and misery from lifestyle diseases.
That experience led me to create the Reverse Diabetes Method - a step by step system to get you out of the 'diet cycle', away from advancing chronic diseases, and all the emotional anguish that comes with them. This 12 week program uses a whole foods plant-based lifestyle to get you feeling what good health feels like again!
It works because it:
-
fills your life with healthy foods you love, that you can eat nonstop
-
surrounds you with women on the same journey for accountability and support
-
builds your skills to get control of your health for the decades to come
You're only one decision away from health freedom - you can schedule a Breakthrough Call here and we'll see if the Reverse Diabetes Method is a good fit for your needs.
YES, it takes time to be healthy. You are going to have to put in some effort... BUT like anything it becomes effortless the more you do it!
In this episode, I'll share some ideas on how to reduce the time and energy you put in, how you can start small, how to avoid the expensive foods, and how to deal with your social environment while going through transformation.Want to get started on your health journey today? I like to start clients with the easiest health habit to build, breakfast! Download my 3 Breakfasts To Lower Blood Sugars here. It's a free resource you can use to improve your lifestyle starting tomorrow morning!
You probably think that getting healthier is going to be all misery and require you to sacrifice all the foods you love most... FALSE!
In this episode, I'll talk about why those beliefs are misplaced! (It is much easier to be healthy than you probably ever thought... YAY!)
Want to get started on your health journey today? I like to start clients with the easiest health habit to build, breakfast! Download my 3 Breakfasts To Lower Blood Sugars here. It's a free resource you can use to improve your lifestyle starting tomorrow morning!
In this second episode of our podcast launch, I'll share with you what I learned about reversing chronic disease. Hint! The method isn't dieting, exercise, or medication...
Want to get started on your health journey today? I like to start clients with the easiest health habit to build, breakfast! Download my 3 Breakfasts To Lower Blood Sugars here. It's a free resource you can use to improve your lifestyle starting tomorrow morning!
This intro episode is about my story - my background, how my life was shaken by chronic disease, and how it led me to where I am now (helping people learn what I learned!).
Want to get started on your health journey today? I like to start clients with the easiest health habit to build, breakfast! Download my 3 Breakfasts To Lower Blood Sugars here. It's a free resource you can use to improve your lifestyle starting tomorrow morning!
So the question is, How do women like us, age 50+ and dealing with blood pressure, blood sugars, and rising cholesterol levels, how do WE keep our health numbers under control while ~~s~~queezing all the goodness we can from life?
That is the question, and this podcast will give you the answer.
Join me as I uncover the secrets of living a plant-based lifestyle, including how to...
Avoiding taking meds simply by eating whole foods
Shed the extra fluff around your middle - without being hungry or joining a gym
Make big lifestyle changes - even if you think you have no willpower!
Eat food you love - with no portion control.
Let’s Get your doctor to say “Wow, whatever you’re doing, keep doing it!” - all this without meds, or restrictive dieting.
I’m Robin Wong, and Welcome to No Pills, No Hunger.