TMGP Ep 32 with health coach and diabetes expert Ghamdan Al-Areeky

oo another white boy with a podcast pronouns Jim bro another white boy with a podcast you want to see the video it went viral hi gains gurus and welcome to tmgp the muscle growth podcast episode 32 I am your host Rosco and today we are welcoming guman Al ariki onto the show guman is a dynamic leader in the field of holistic Wellness with a passionate focus on empowering IND individuals living with type 2 diabetes as the founder and CEO of Wellness impact and evolved Catalyst he specializes in guiding people towards healthier Lifestyles through sustainable changes in nutrition physical activity Stress Management and sleep his mission is not only to help individuals achieve remission from diabetes but also to enhance the overall quality of life promoting long-term health and well-being in addition to his work in Wellness coaching ganden is dedicated to supporting small Charities through evolved catalist where he mentors organizations in developing operational strategies and maximizing their impact his extensive background in digital marketing and education further enriches his approach to both wellness and charity work so whether you're a gem goer looking to maximize your gains or a coach seeking evidence-based strategy for your clients this episode promises to be both enlightening and engaging join us as we explore the fascinating world of diabetes with gandit in today's episode we dive into a wide range for insights some of the topics include gan's journey to becoming a health coach understanding diabetes what is diabetes and how does it affect the body what's insulin and what role does it play in regulating blood sugar levels how can building muscle and engaging in regular exercise help manage or prevent diabetes factors and causes of diabetes sedentary Lifestyles and lack of physical activity unhealthy food choices and poor nutrition environmental and genetic factors the role of stress sleep deprivation and weight management types of diabetes differentiation between type 1 type 2 and pre-diabetes discussing of uh gestational diabetes in pregnant women how lifestyle adjustments can help manage each type cortisol and blood sugar the relationship between cortisol stress hormone and blood sugar levels potential factors that elevate blood sugar such as coffee heat and lack of sleep preventing and reversing diabetes sustainable strategies for managing or reversing diabetes the importance of exercise diet and Stress Management Bolding sustainable health habits avoiding heavily processed foods and reducing sugar intake switching to natural raw options such as raw honey instead of processed honey adding fiber foods to the diet and focusing on Whole Foods like fruits vegetables nuts and seeds minimally processed foods and reading food labels reducing Reliance on eating art and prioritizing homecooked meals food as fuel using food to fuel the body for Optimal Performance and Recovery nutrient Den choices contributing to long-term Health exercise and training progressive overload and how the body adapts to challenges examples of progressive overload such as increasing the weight intensity or duration over time incorporating daily walking aiming for at least 30 minutes and adding one longer walk weekly strength training and high intensity interval training for maintaining Health muscle growth and health the connection between Bolding muscle and overall health including its role in blood sugar management the wide scope of Fitness knowledge and the importance of focusing on foundational areas before specializing avoiding imitating professional athletes without considering personal circumstances and goals sleep for Recovery the necessity of sleep for physical recovery and cognitive function the importance of Sleep Quality alongside quantity for overall Health and Longevity tips to improve sleep hygiene and create better rest habits managing stress and mental health how stress impacts physical and mental health practical tips for Stress Management food exercise sleep and Stress Management working together to improve well-being sh spikes and hormonal Health the fear mongering about the dangers of sugar spikes and their importance the value of stable blood sugar levels for Health and Longevity and so much more get ready for a truly informative episode if you're injured or in recovery visit the injury consultant.com and schedule a free consultation to explore how I can support your healing restoration and journey to thriving Health the injury consultant now offers specialized packages for fat loss muscle gain and Longevity interested book your free console today a little disclaimer this show does not contain medical advice the views and opinions expressed by guests on the muscle growth podcast are their own and do not necessarily reflect my beliefs or the STS of the podcast while we aim to provide valuable insights and information it's important to approach all topics with critical thinking I encourage you to do your own research consider multiple perspectives and form your own conclusions healthy discussion is always welcome and I'm happy to engage with listeners in the comments to continue the comment conversation lastly don't forget to follow us on all major social media platforms including Instagram YouTube Tik Tok and X find us at the muscle growth podcast and myself at reps with Rosco welcome guman to the muscle growth podcast where we explore subjects related to muscle science and hypertrophy I'm thrilled to have you join us for today's conversation let's Jump Right In and dig into some exciting topics together can you briefly introduce yourself and your journey into being a health coach especially with regards to diabetes first of all uh thank you for uh having me uh today uh really excited about this uh episode uh as you mentioned my name is gamen Al ariki and uh I'm am the founder of Wellness impact and I focus on type two diabetes uh I have got a podcast called thriving with diabetes that focuses on anything uh related to uh diabetes when it comes to my background my background is something different so my back my background is in marketing I charity work but in the past 7 to eight years I started learning about Nutrition Fitness or physical activity uh holistic uh health and healthy lifestyle then started from there I started uh offer nutrition advice then moved on to having a health food store for about 2 years then I couldn't continue with that uh then I discovered coaching before I when I I wanted to uh share something valuable about health about nutrition I used to give advice but when I found coaching and the idea behind it was very interesting I found that coaching comes from or it's a change that that the person is looking for uh so when you give someone advice about nutrition and they are not ready or they are not willing to do the work or implement it there is no point of uh just saying it but coaching it comes from the person's inside he wants or she wants to change uh they want to improve their health they want to eat better uh so from there I started looking into coaching I did uh a full course uh in coaching as uh General then I had to uh n Niche down so or select the group of people that I can help uh then I decided to choose a health condition that is related to nutrition and uh a lifestyle then uh decided type two diabetes is uh the health condition that I'm going to focus on so I can help people improve the nutrition uh uh stabilize the blood sugar levels uh be active so that was like a brief uh or an overview about how I started and my background brilliant thank you so much for that um what what made you do the switch initially you mentioned that you were in it and charity and those kinds of things what what was like I'm sick of this let's get into coaching I know you said that you like the idea of coaching but what made you be like cool I'm done with with these other Industries in in the past uh I had like a pass uh when there is something related to health I used to read about when uh specifically about nutrition but uh I didn't have enough knowledge uh I'm talking about 10 years ago I found someone who is a coach and he knows about nutrition then he used to tell they give me advice and tell me this is healthy this is not healthy about healthy lifestyle at that time I had some issues or health issues like constant headaches chest pain excessive snor snoring knee pain and I was overweight even the strength that I had was like an old man even walking for uh uh 10 minutes 15 minutes uh you feel exhausted uh going STS uh up or down so you you're out of breath then when I started implementing some of the advice he uh told me and the first one was to uh avoid processed sugar or white sugar that was then I noticed the difference I didn't just look uh look at nutrition I started learning about nutrition and fitness I did some uh nutrition courses and uh Fitness I think about two or three I noticed the results so my knee pain uh I don't want to say 100% uh uh went away but you can say about 70 to 80% chest pain stopped uh hakes stopped snoring stopped having uh like high level of energy was good I do things even now now after 10 years not 10 years uh seven uh 8 to nine years now I do things better than 10 or 15 years um so that that was the The Turning Point what so I I had good results then that inspired me to help others that's why I started uh giving nutrition advice and I wanted to be a nutritionist then I went to offer a health healthy foods uh something like that so that was the turning point that's beautiful thank you for sharing that story with us it's really incredible and I commend you for for taking U yourself on that journey and that path um to correct your lifestyle and then now wanting to help others I think that's a truly inspirational message so um thank you so much for sharing that really thanks so let's um let's chat about uh about diabetes um what what are the causes of uh diabetes Well actually first let's go back and let's go into understanding insulin can you give us a little bit of perspective on what insulin is how it's used in the body and how we can manage insulin levels uh let let me just combine both of them uh so uh my my friend the one I told you about he he one of his uh uh areas that he uh support people with is type two diabetes so I had some information from him then I looked at the what type two diabetes is usually before I used to hear they have high blood uh sugar or they have low blood sugar so what does that mean I joined some uh diabetes these groups uh on Facebook so I started asking questions then I found that it's a serious uh health condition can lead to death it it doesn't cause this death itself but the complications can cause that so Diabetes Type to diabetes is when uh is marked with uh H uh let me just frame it the biggest symptoms or the main symptom is having high blood sugar in the blood so we consume uh uh food or say calories then it's in our uh blood so these uh this energy or uh glucose in our blood needs to be converted to or needs to be to enter the cells when we have high blood PR high blood uh sugar then we struggle so the insulin the role of insulin is like a key to enter to let the glucose enter the body's cell in order to use it as energy that is the role of insulin but when this this when the key is not working that means we will have high blood uh uh sugar levels at the same time we'll have elevated insulin so this where we develop uh develop something called insulin resistance so the body cannot use insulin to uh allow energy to uh enter the cells uh the people might or some people might think uh having high high level of uh glucose or sugar is uh the problem or it's the uh it's a disease or something it's a symptom for something else so it's not a a a condition itself so the the the issue will come with insulin resistance when you have insulin resistance then you can develop other health issues usually when we talk about diabetes and uh complications you will have um Vision uh issues or kidney heart issues uh peripheral uh or nerve damage so there are a the a lot a lot of uh things can be uh uh Trigger or develop because of uh having high blood uh sugar so they when we talk about diabetes so it's having a high level of glucose then elevated insulin which leads to insulin resistance I hope I answered this question well yes no all good thank you and then what is the role of muscles in preventing insulin resistance exact okay very good question now when the first thing we said with uh I uh I tell people or when I talk in some of my videos we said you will have insulin resistance the opposite is to have insulin sensitivity so to make uh to have or to allow or help the the uh the body's cells use uh glucose we need to have uh to improve insulin sensitivity we do that through physical activity or exercises then imagine that you have got a lot of uh uh glucose or sugar levels how are you going to use that energy if we can say that so we need to build muscles so the the big I I'm not talking about uh big muscles but you need to have muscles enough muscles on your body to utilize uh energy or glucose so having or building muscles could help a lot with this issue so it's essential and you know you can you need in order to grow muscles you need to do it not cardio but through strength training and weightlifting I I don't mean weightlifting like uh 100 kilos or 150 kilos I mean any weight that you can lift absolutely so yeah uh I'm not sure if you if you know Dr uh Gabriel G Dr Gabrielle lion Gabriel yeah she in one her videos or interview she was talking we have got a muscle issues yes uh she was talking about uh a metabolic uh metabolic uh issues or health issues and diabetes is one of that it's a metabolic health issue to resolve that you need to do it through muscle building when you build muscle means you will have more strength you will use uh more uh energy in return your blood sugar levels will be reduced so this is key when for people with type two diabetes earlier you asked what the causes or the factors one of them is sedentary lifestyle you wake up then you sit down you go to the car then you go to the office you sit down then you it's like for the majority so you're not active but when you start doing exercise and uh strength training so you build muscle you improve your health there is uh uh circulation so everything you will find great results when you start doing that absolutely well you mentioned uh one of the big causes let's um go through all of the not all of them of course but let's go through some of the main uh causes of diabetes and then after the causes then let's go into some of the solutions that that uh you help as a health uh coach that you give to your clients and then ones uh just in general obviously we can't go through everything but let's go through the most important ones yeah the common uh yes factors uh just uh we have got uh there there is a type type one mhm diabetes there is type two diabetes and there is another diabetes developed for uh uh in women when they uh when they are are pregnant and there is something called type three it's uh it's related to brain uh it's it's about Alzheimer's disease it's when you you don't have enough energy in in your brain the brain so that when our conative function decline is there also pre-diabetes before type 1 diabetes um uh pre-diabetes is uh ear stage for type two okay okay so it goes type one type uh pre-diabetes type two type three uh type one is um when the pancreas does not produce insulin okay and that counts about 5% okay because they don't have insulin so they need to have injection okay okay so those are the people that have the injection um exactly that is the role of insulin is to help uh shutle the nutrients yeah so the insin can uh allow uh uh energy or glucose into the the cells okay the second one is type two diabet ities mhm it can develop develop at any uh stage or at uh any age group either 20 30 40 but you will find it uh with people uh with all the ages but now uh when you watch some of the uh interviews you will find that even now children have type 2 diabetes and that was not before maybe 10 years 20 years is that from the Obesity pandemic exactly because most of the time time they are sitting down and eating badly yes exactly so one of the uh uh cause Factor genetics sure but that counts small fraction yes is not because some people might just refer the health issu issues for their parents yeah or grandparents like that it's it's it's a cause factor and another uh thing if it is in a family so you can develop type two diabetes these two things either genetics or family history the second the third one is food food is the biggest one uh I'm talking about unhealthy food sugar or processed foods uh low protein many meals like uh uh I don't want to say three uh uh four five six meals you eat a meal and you eat between meals snacking you ends up eating six times then you have a s a sedentary lifestyle you're not moving uh the other things could be uh related to stress then when we stress our body uh produce uh the stress hormone cortisone that elevate blood sugar the Environ uh the another factor is the environment uh it [Music] can trigger things in our body so it ra the blood uh glucose goes up um if you go more uh about that is uh when you talk when you ask people what elevate your blood sugar uh levels some of them might say coffee uh heat when they specifically in the summer uh lack of sleep not yes not having enough sleep that is another uh uh Factor so these are the issue I mean factors like the environment sometimes you have less control but you can control things but other things you you cannot absolutely but if you focus on the four factors food uh lifestyle or uh are you active or not active asleep and stress these are going to be the majority uh of the time the core factors yes um sometime but I'm not sure about um like having another health issue can trigger diabetes but that is uh I cannot comment on that I don't I'm not a medical doctor yeah no brilliant I think that you've got some of the main U uh kind of causes and some of the more common ones now let's go into uh into kind of fix attempting to manage the pro the problem yeah I forgot one uh thing is uh having uh being an over being overweight yeah for obesity that is a big one yes yes I think that's the biggest one in in the United States at least yeah exactly uh can you repeat the question please let's go into some of the solutions I know it might just be boring it might just be like uh instead of being overweight get get into your correct weight category those kind of things instead of don't sleep well sleep better but let's let's hear some practical tips and uh your kind of solutions that you give to your clients uh before I answer this question let me just share my own experience mhm when I had to stop uh processed sugar or white sugar it took me about one year wow just one thing to eliminate it from the diet so I had um I used to have three spoons so I reduced that to two for three months then after that three months another two I mean another spoon then uh within this the next six months to have then have or nothing so it's about a year that is a simple uh step or action you can take uh people sometimes try to fix things quickly and they then they don't have like a a sustainable lifestyle or habit it was it it will not be easy even when I used to do exercise I at the beginning I struggled but even when I was not feeling well or having something that tells me not to exercise I I do it until it be a habit so you don't have to do now I don't have to to have a pressure when I do it it's a habit so one of the the things that people need to look at is nutrition I have given you the example just to say don't start uh adding new things or uh good or healthy so you need to eliminate first remove then add uh you don't need to remove everything uh on one go focus on one thing work on it so number one try to avoid processed foods this is going to be the biggest uh uh step you will do when when we talk about nutrition or Diet try to eliminate processed foods do it like step in small steps then just build on that you try remove when you remove sugar gradually add something maybe natural uh raw honey for example when we say raw honey uh if you are consuming like processed honey honey so which is totally sugar replace it with raw honey uh so you will have the minerals everything there the good stuff is not just pure uh calories try to start to introduce Whole Foods that has fiber uh fruits vegetables this uh these things people know but they need to start doing it uh nuts and seeds for nuts it's better to soak them for 24 up to 48 hours then you can consume them they are usually uh even uh beans you do the same thing soak them for 24 hours or for 48 hours then you cook them so there is something uh what called anti nutrients so you do this process to eliminate that so you don't want to consume good things and you have things things that prevent the absorption so you don't benefit so when you do uh when you soak when you soak uh uh nuts so you activate the good uh nutrients in them and you prevent the bad one then you can roast them or do thing huh is that soaking in water or soaking in what no yeah you soak it uh in water okay for 24 hours or 48 uh so nuts and seeds uh fruits and vegetables people know about fruit and vegetables but it's about the Whole Foods when we say the whole Whole Foods uh foods that are minimally or less processed yes or foods that you can you make at home there is one I will give you one uh idea when you go to the job and you buy a bread you will see the the life the the Shi the the shelf life is about sometimes 7 days to 14 days when you read the labels you will have 10 15 20 ingredients in them and it's a bread which should be one two to maybe three ingredients like the flour not a lot of things many of them either pres uh preservatives uh uh feelings something just to is just to trade with Foods so this is just one example and so when we talk about uh uh nutrition we need to read labels this is very important so that is about nutrition or Diet try to uh uh move uh eliminate things that you know is not healthy do you know people sometimes know what to do but they don't do it they need just a little bit push just to do one thing uh for example if you're eating outside a lot if you're doing it five times try to reduce it Skip One Day H do it like once a week like that it's a it's a strategy and tactic tactics uh this is about nutrition the then uh Fitness or physical activities come next so now you consume energy let's say or calories how are you going to burn that either you going going to store it as fat which can lead to health issues or make uh diabetes more worse or you use the what you are consuming as energy by doing exercise when we say exercise is not is not about going to the gym three times five times a week you might go once but you can do it at home myself I don't go to the gym I know the gym is is essential but with I mean having a because like if I need to do uh weightlifting or heavy weight I cannot do it at home like I do it in the gym so that is the right way or the right place to do it I do weight lifting or uh lift weight at home but with dumbbells so um for the exercise is uh we need to do uh to do it regularly what I recommend for exercise is high intensity interval training you might have three exercise or four exercise let's say three exercise exercises and you repeat them each one twice then you will have if if if you do it for 30 minutes in a fast pace then you multiply and you have 1 minute or 60 seconds rest between them I think you will have less than 10 minutes or about 12 minutes totally add uh 3 minutes warm up before 5 minutes cool down after that that is just a simple uh practice so I so high intensity interval training combined with strength training that was what I'm doing sometimes you do the you have one day uh you you do more strength training than the high intensity at least one day with high intensity so you need to just to come with uh uh a fitness program that you can do it yourself 3 days uh you need one day rest uh you can you can start from 10 minutes then you add a little bit more every time your uh uh your Fitness level improves then you can add more uh I will give you an example when I started I couldn't do pushup only 10 uh within 30 seconds it took me years to do 32 I think to 35 push-ups within a because I have got a time limit within the 30 seconds I'm talking about eight years I couldn't do 10 now I do uh I change it a little bit I do weighted vist with pushups wow wow yeah now I do it about 20 it it went down but cuz there is 10 uh 10 kilos I am carrying so I still do 20 22 like that so it's it's a progress so when it becomes easy I make it difficult because uh you know uh our body adapts if you if we don't challenge our body uh it won't adapt adapt and uh you will not see the result that you're looking for so exercise I'm just giving some examples how to structure your exercise but the main thing is to have high intensity interval training maybe you can start with five minutes then you you add from there combined with strength training it at least one exercise you don't have to do five time five days or seven days like that try to have one day for Long Walk just one day like one hour the other days I mean you need to walk every day uh we cannot uh neglect that this it should be like something is uh the lowest thing you will do 30 minutes walk every day then you can between the exercises you can do like Mobility or or stretch training about 5 to 10 minutes just to when you don't do the exercise and you do it I do it in the morning when I do it in the morning then I feel good I feel happy uh energetic and I know I can carry on the whole day uh so that is about uh exercise um what you mentioned there um is called Progressive over and it's a fantastic uh tactic to use for like you said to get your body to grow to get bigger muscles to help more with insulin sensitivity exactly yes exactly and even now I continue learning about muscle growth Fitness uh how to uh to improve uh exercise performance it's a big and topic is not uneasy even if it looks like how how to run how to do things how to it's it's uh like uh scientific based method it's not the you will find one person is specialized in muscle growth or performance so someone is uh like they take they take one part of the fitness uh aspect like the fitness um one aspect of the fitness then then they uh study that they focus they became they become specialist in that thing so when we talk about Fitness is not uh an easy topic to talk about but we are giving like the basic uh foundation so then you can build you need to learn yes absolutely yeah we are just like uh opening your mind for possibilities exactly and if you're looking for a good resource uh the muscle growth podcast is is a pretty good one I'd say yes exactly that's why he's uh the uh focusing on building muscles is uh important yes um it's good for health and for diabetes yes sorry sorry you gonna say that and to good to show to show off yes there we go brilliant that's the only reason why we do it no I'm kidding mostly for health Health and Longevity yeah that is uh uh there is one thing before we move to the next one when we talk about exercise try to either to have because sometimes don't try to copy what others uh do like if someone is uh exercising for uh a sport so he his focus is on performance we don't do that we focus on Health and Longevity uh they do it maybe they they are uh 25 years old 30 35 maybe 40 but they don't continue uh doing that I um there is one there is a a personal trainer I don't know his name or he's uh Alex or something he said I think now he's 40 or more than than 40 he said when he used he has got a gym in the United States he said when he used to go to the gym he says just he enters the the gym go straight away and lift the weight he said now I cannot do that I have to warm up yeah then I go and lifted there we go so just uh uh because uh so we need to focus on health and longivity not performance yeah is like performance is like uh doing 10 push-ups or doing 20 because you're not no one is going to Mark uh if you did it but you do it for that it's good to improve performance but you need to focus on it's for health that that's why you need to have uh the basics uh to have uh three days and between them there is a rest day uh there is another podcast and they were talking about exercise and they said if you are doing it for professional or performance like you go you do it for a competition so you need to train he me I think he mentioned 20 or 24 hours a week wow that yeah he mentioned like like that 20 or 24 hours a week no one will do that because when you do for a competition or you have uh a sport you need to compete yes you you you need to spend a lot of hours but for us is 1 hour is more than enough I don't do one hour uh I do about 45 minutes brilliant and my focus is Health and Longevity yes so we said about we talked about food and uh exercise and sleep is the second thing I mean the third thing just let's uh sleep and uh stress sleep is key in the one of the interviews they were talking about you know they go uh mixed maral Arts yes and they were uh evaluating their performance and they were tracking their sleeps uh when they sleep the people who used to sleep on time they were performing better they they said they were try uh training enough but the performance was was not uh was not uh improved the way it should be because they they train then they rela uh go to the bed and they stay awake and they sleep late I don't remember the exact what they were saying but this is what I uh uh uh remember so you it's not just about the exercise but I wanted just to give you an example so we need to sleep sleep is about recovery sleep is about our body is repairing itself so when we sleep we relax everything we the next day we be uh become more energetic if we sleep enough if I don't sleep enough it's not just about sleeping enough is about having good sleep or quality sleep but we need to focus as sleep is essential and there's a another person I don't remember names this is an issue so he was saying sleep is the foundation of Health yes for more tips on sleep you can check out episode seven and eight with Riley Jaris uh the Sleep consultant is his name so that's pretty two good episode for Sleep tips yeah thank you for sharing that so sleep is essential for health for longevity for uh a health condition that you are uh facing at the moment sleep is essential for work if you want to perform better essential for physical activity so it's a foundation for health so what about how do we need uh how can we improve uh the quality of our sleep number one is not to eat before bit uh try to if you can eat I mean if the last meal can be 6:00 is better so you at least you will have 3 hours or 4 hours before bed try to go to sleep about 10:00 you maybe you wake up 5:00 5:30 this when I I wake up this my uh routine so uh you have got a different lifestyle or uh schedule and commitment you might uh do it a little bit different but you don't go uh to bed late and maybe if you can read about the growth hormone when it is activated or released maybe uh 12:00 1:00 and you are still awake so it's better to sleep early and you know when uh try to avoid uh blue lights when we say blue lights is like the the phones smartphones uh computers uh this is going to be the more and TV the most distracting one so when you sleep when you go to bed and you relax a little bit so you ease or you relax so you can go to have a deep sleep when you do that you'll feel it but when your body is the signal it's like still going on even if you are sleep your body is not relaxed uh it was Disturbed before bedtime either by food uh stress sometimes the stress can uh be a big issue for sleep that's why when you wake up then you have your uh morning routine so it's uh you know when I don't have good sleep my uh how I when I do the exercise I feel it uh my performance drops about 10% sometimes 20 but that is not most of the uh the time uh most of the days but at least like a few times a year you can notice that this one you don't there is something then you had to stay uh late then you feel it the next day and the last thing is uh uh stress stress is a big issue mental health and these sort things when we talk uh the other thing helps with sleep is exercise yes when you exercise you reduce stress when you w when you uh walk you reduce stress so stress is a big issue now but you it's uh uh it's a normal response but when it continues it becomes chronic stress with stress a lot of issues uh comes I know someone because of stress he couldn't walk he I'm saying here uh she she stayed like that for months many months then cuz she had an a situation then after that he he even she was recommended to have an operation then when that I mean the elevated of the situation is everything becomes okay she is normal now she is walking she is uh going up and down normally you can see how stress you something you don't see but it can cause a damage like like someone or uh uh something hit you it can like Drop you down it can that's why yeah but that that's why you need to sometime know about it is good so you know uh how it's about controlling it so it goes up and your role is to bring it down uh through uh exercise going outside walking uh gardening and the worst thing you do when you stress is eating so try to avoid eating as uh a method of uh of Stress Management food or for Comfort which will make the situation worse the body now is like fighting or struggling and you give him another job is to do doest so uh I think I uh I made it long uh no not at all about the what the about the strategies but it's very summarize it food exercise uh sleep and Stress Management brilliant no and uh on the Stress Management number one uh stress relief quit your job no I'm kidding don't do that I'm kidding but do do try and uh also have a work life balance I think is super important exactly and sometimes people don't know stress from work can be uh I I don't know how to explain it can be very bad huh it can be very bad and very serious yes exactly it can be can briefly before before we go can you just quickly explain um sugar spikes so there's a lot of uh talk online about sugar spikes and how they're really bad for you but um I've been talking to some nutrition and they basically say they're not bad they're only bad if they're chronic and you've chronically got high sugar but a sugar spike is actually not a bad thing because it does shuttle like you mentioned the insulin um those kind of spikes help shuttle nutrients into the cells so without them you you wouldn't have any energy so can you quickly just touch on that before we go yeah uh we talked earlier about having a high level uh uh glucose or blood sugar MH so it happens when you consume food or calories so it's normal so either to have it like this do know sharp mhm then goes down when it goes down you have low blood sugar levels and you feel maybe you feel like shaky sweating you might go like uh thing uh so the happens having a low blood sugar levels is another issue with within type two diabetes but the majority will have high blood uh sugar levels okay so you eat either you have it do know like you go up like Smooth then you go down or you have it like up Spike there is no slow increase and yes uh it happens when you eat uh processed foods uh when you don't have whole food that's why we said you need fiber yes if you eat whole food means the ener will be released slowly yes yeah and you you need more time for the second time for the second meal yes otherwise if you eat processed so you digest it quickly it goes up in your blood uh the the glucose goes uh goes up and can cause issues to avoid that you need to have whole food that's why you need the fiber healthy fat as well and you need uh proteins or uh meat yes okay yeah thank you so much and then uh lastly uh what advice or parting words of wisdom do you have for our listeners who are looking to embark on their own journey of health and uh diabetes management and then maybe even a little bit of muscle growth uh for health try to focus on longevity uh what it means is to live longer and healthy you don't struggle when you are uh 60 70 80 is what like when we mentioned either you go like declined when you are uh 9 to or 100 you go your life goes like that or it goes like uh 35 or 40 then you start going this way so you will have 20 30 maybe uh 35 years of suffering and you are depend on others so that's why we need to focus not just eating healthy or uh doing uh exercise just uh to feel strong no we do it for longevity to be healthy for longer and healthier or happier so when it comes to health never give up and you will have many exe uh many reasons not to do the work many every day the weather is not good it's cold it's hot it's this is what's happening if every time you will have a reason not to do it but you need to do it even in a small amount but you need to do it if you skip maybe it's going to be a habit if you do it small then it becomes a good habit and you can sustain that so never give up uh try to motivate yourself and have hope but if you can move from motivation to discipline is going to be better uh the uh what is the second uh part of it oh no so just um just what are your parting words for people looking to embark on their own journey of health and then also um but that's that you you've covered it it's fantastic just like that is 100% so never give up and you need to keep trying because if you if if you stop you're never gonna get better um I I like yeah I liked what uh is brown BR do you know the motivational speaker Brown his name starts with brown um no I'm not I'm not sure uh he said if if you if you if you run now you will run the whole of your life if you run from a situation or something so you will keep running all the time scared every all the time so you face your fear you try don't get uh uh the other things just to mention before we finish uh you tried many things but didn't work cuz it's it happens not just with health with any everything so sometimes we need to try to try until we figure things out the short thing is to look for someone to help you like a coach therapist nutritionist fitness trainer something like that this going to be the easiest and the quickest way to uh uh to achieve your health goals and uh one of the role of the coach is to hold you accountable absolutely and if they want if the listeners want you as their coach where can they find you uh I invite people to join my uh 7 Day Wellness challenge is a 7day uh uh strategy uh for 7 days every day each day you will do one thing or focus on one strategy so you can join that at Wellness impact.org or you can join our uh uh support Community uh in Facebook but you can do visit Oneness impact.org and from there you can navigate your way fantastic thank you so much for your time today you are excellent and I can't wait to um hear again from you in the future and I think the listeners are going to thoroughly enjoy this episode so thank you so much for your time and for all your great work appreciate it brilliant thanks a lot thank you for having me thanks pleasure to bye-bye thank you for tuning in to the muscle growth podcast if you found value in today's episode we'd really appreciate it if you could leave us a five-star rating and a quick review it helps us grow and reach more people just like you don't forget to 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