 today we are talking about how to get your diabetes under control very quickly let's get started so guys before we jump to the topic i want to encourage you to take the quiz in the description below to win a chapter from my diabetes book let's move on so guys number one that's not a rocket science or nothing new but i'll give you a few tricks about it but the number one is low carb right so again remember i didn't say no carb because i see all the time that people fail to stick to no carb diet because a lot of things have carbs it's like telling somebody to breath less you know it's like everywhere it's getting into you okay so the carbs are not necessarily bad and there are a lot of good carbs out there and in this channel we talk about the glycemic index you know the good carbs the bad carbs so the education is the key so understand your carbs and even if they are low glycemic index even if they are low in glycemic load you still have to maintain the portion control and go with the low carb so how do you do that you know it's very simple and people don't think about it right if you put very little fruits in a big cup that's not gonna feel good you're gonna be like what the hell you know that's too little but if you put that same fruit in a small cup it's gonna almost overflow and you're gonna think like oh wow yeah that's a lot of food here you know psychologically it's a lot better so controlling and adjusting your plate will be very important so knowing your carbs understanding the carbs and keeping the portion size small will be great even for dinner right so when you have a plate like this or you have a plate like this right and you will still fill your plate and you know you can determine how much carb you're gonna put on there you can put healthy carbs in one fourth of that plate right so that you know you're eating low carb now you may be saying that I eat no carbs already well good for you but a lot of people unfortunately if you then don't watch this video right now but if you're having trouble controlling yourself you can't stop eating carbs too much that's the way to go another trick for you guys is basically eating slow now a lot of people don't understand that our brain actually takes time to realize and it's not your brain's fault because think about this you start eating something it has to go to your stomach and then to your intestine it has to get absorbed and then it has to go to your brain etc by that time you can't actually fill your stomach three times because your stomach is actually pretty small hollow organ and you can stuff it pretty quickly but by the time your brain realizes that your fool is generally too late but if you're eating slowly and chewing for a long time number one you are getting the taste more because when you chew more your saliva is going to mix with the food you're gonna taste it better especially if you have problems with dry mouth etc drink water for example when you're eating that's gonna also help with the saliva as well but if you're chewing longer and eating in a longer time you're gonna realize that before you finish your plate you're gonna feel full and don't feel guilty of not finishing your plate you know our family is used to say that oh you know finish your plate and my friend remember my father he's still alive by the way he's still doing the same thing he will eat rice and he will take the last tiny bit of rice from the plate and eat it what are you doing there he's like I don't want to waste food I'm like you're wasting yourself so you know you're gonna chew something you want to waste food or you want if you don't want to waste food don't put too much in your plate to begin with and if you're gonna fill your plate and try to finish that plate then you're wasting yourself so I rather waste food than wasting myself right the number two is steve from refined carbs that's kind of an extension of the rule number one but the refined carbs are everywhere right so even you look at the label sometimes you guys you learned already by watching this channel you know how to understand the labels and what is total carbs what is sugar what is glucose what is carbs total carbs is important but you have to look at the fiber content on that label as well so if there's no fiber it's totally just carbs and mostly even sugars then you know that that's gonna mess with your blood sugar pretty quickly pretty easily so avoid all those candy bars all the foods that are not natural not given by god made by human I would suggest steve from those that's going to be your best bet that number three you have to incorporate exercise now how do you do that it's easier said than not everybody's busy you know people have problems family problems financial problems stress in their life and exercise is the last thing to think about but I always tell my patients and myself too and I do what I preach you know I have to but you gotta do the exercise first if you get the exercise done first then the rest can be done but if you don't do exercise first exercise will be too difficult by the time everything else is done so you have to prioritize that exercise routine 30 minutes and how do you exercise really you know people say oh I take my dogs out you know so I wait for them to poop well that's not really exercise so you have to keep going and you have to keep your heart rate up so if you want to know what your heart rate should be you can't look at this calculation here that's basically showing you the maximum heart rate again you don't want to go to your maximum heart rate calculation so you can go to your 70 percent you know if you're a star they're maybe 60 percent of your maximum heart rate and then you can try to go all the way if you're if your fitness is better up to 80 85 percent of your maximum heart rate again you don't want to try to go your maximum heart rate You know, you don't want to try to see if you're gonna have a heart attack or not But getting that heart rate up is very important and keeping it up for 30 minutes is extremely important Now number four is eat more fiber So eating fiber helps in many ways because it basically slowed down the absorption So there's a difference between the blood sugar spiking like this or like this, right? So this is not really a spike when you're eating fiber your blood sugar is rising slowly and Allowing your body to be able to process that But when you don't eat fiber all the carbs are rushing to your blood and even if you have some insulin left And you you're able to make insulin you're not gonna be able to keep up with that Gush of sugar coming in. It's just not possible even healthy individuals when they eat like that Their blood sugar can go up to 150 160 even when they're not diabetic So we have to have fiber if you cannot have fiber if you hate vegetables I would say at least go take some fiber supplements like metamucil or something like that That will help create some bulk in your system and number five drink more water Now some people tend to think that the water will bring your blood sugar down. Well, that's not true But if you don't drink water, your blood sugar can go up So it's not necessarily the same thing, right? So when you're dehydrated the concentration of the sugar in the blood will look higher as simple as that But when you drink enough water, you will be able to excrete that You'll be able to dilute that sugar in your blood Also, when you don't drink sometimes your brain actually mix up the signals between the thirst and hunger And you may end up reaching out to carbie things like you know, it happens to me too Like for example, if I'm if I'm thirsty I want to go eat some watermelon or some peaches that are some juicy carbie stuff But actually if you were not thirsty to begin with you wouldn't crave for those carbie things as well So staying hydrated is very important. Also, we talked about the other drinks like green tea some coffee tea, etc Those things actually can help burn fat and can keep your appetite down and can keep yourself busy sometimes because we are like You know, we have your creature of habits. We tend to just keep our mouth full You know, we just want to eat stuff or drink stuff, you know, that's or smoke You know, that's one of the reasons when people stop smoking they end up gaining weight because they want to keep busy there So if that's the case instead of having, you know, high calorie beverages that you used to do Which a lot of people have problems with coke and Pepsi or tea in South when I say tea We have this special tea that nobody else drinks in South except there's people in South like us We drink it not that I do but a lot of people in South do and there is none sweet tea But very rare people really choose that but there's something called sweet tea and people love that and that's number one killer When I practice in Alabama, that was my number one enemy in my practice because pretty much 99% of my patients drank sweet tea and that was not acceptable So guys also use vinegar. So and try to stay away from this number six I think so you need to stay away from ready-made salad dressings. They're high in calorie high in carbs You really need to stick to your homemade dressings. My favorite dressing is olive oil Lemon, you know, some spices there you can mix and that is the most common Mediterranean or Italian or Greek Whatever you call it dressing is your best friend and it's gonna keep you full Especially on top of dress on salad plus vinegar has especially apple cider vinegar has a lot of medicinal features Can help your blood sugars etc. So use that to your advantage and number seven you have to manage stress So when you are stressing out about everything Your cortisol levels your stress hormones will be high and guess what those hormones don't like the insulin They will be creating a barrier for insulin to function And as a result, you will not be able to control your diabetes. Now, how do you manage stress? Well, there's many ways to do it I'm not going to try to be a psychologist here. But if you do need a psychologist It's not a bad idea to talk to a psychologist. You can get support from family and friends as well We can do yoga. You just have to take care of yourself Instead of starting instead of stressing about other people and everything else around you Now number eight you have to monitor your blood sugars, you know Because if you don't really monitor your blood sugars, you will not know where do you stand now And i'm not advertising here, but like a lot of continuous monitoring systems My patients will tell me that once they start using those dexcom or librae or whatever that brands out there They will be able to see how food is affecting your blood sugars and that feedback teaches them a lot So a lot of people for example, don't check your blood sugar after meals They just check it in the mornings Which is a mistake because how will you know if your blood sugars are high or not after meals if you are not checking them? And that's number one reason why a1c remains high Although your blood sugars in the morning is okay So because you don't know you're spiking after meals and only way to know is to check So check your blood sugar monitor them understand use that as an information instead of a punishment Instead of judging yourself or you know considering a failure if the blood sugars are high use that information Rather for informational purposes and to find ways to improve your blood sugars And number nine is getting enough sleep I know a lot of you don't get enough sleep and there's a lot of problems around the sleep hygiene Some of it is because of anxiety some of it is because of maybe medical factors enough for guys It could be a prostate problem if they are getting up every two hours They're not going to be able to sleep There are some medications that can cause you to go to bathroom like 20 times a day Like there are some sglt2 inhibitors some of you are on like Jardine's farsiga In volcanic etc. And if these are medications are keeping you up all night long It may not be a bad idea to consider an alternative option because again, you have to have your sleep Now what happens when you don't sleep your body again creates a lot of stress hormones And especially your fasting blood sugars are going to be very high because of those stress hormones Now lastly eat foods high in chromium and magnesium Now these things are again found in the healthy food that we keep talking about right? So partially whole grains not too much because whole grains can also mess with your blood sugar But especially nuts seeds avocados olive oil green leafy vegetables These are going to provide the chromium and magnesium that you need because chromium and magnesium They have important role in your glucose metabolism and diabetes management So you have to make sure that you are getting these naturally in your diet in order to get your diabetes under control So guys if you can do all of these at the same time very disciplined fashion I promise you your blood sugars will get better I'm not going to promise you that your blood sugar will normalize because all of you are different You all have different backgrounds and different amount of capacity to make insulin your body weight, etc But all of you will get some results Most of you will get very good results by using these techniques in your daily life So I hope that helps if it does please give a like give a thumbs up and share this video And if you're not subscribed, please do so So guys before you go, please remember to take the quiz taking quizzes will allow you to Understand and absorb that information that you're getting from this video today Plus you will have the chance to win a chapter from the ultimate diabetes book Hey guys, I hope you're enjoying this channel so far and I hope you subscribed already If you didn't do it and if you did watch this video right there, I think that will help you too