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The Diabetes Podcast

The Diabetes Podcast

De : Empowered Diabetes
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 The Diabetes Podcast is your weekly roadmap to better blood sugar, better health, and longer life—whether you’re living with Type 1, Type 2, or Pre‑Diabetes. We focus on putting Type 2 and pre‑diabetes into remission with simple, science‑backed, behavior changes you can start today: real‑food nutrition, movement you’ll actually do, better sleep, stress mastery, and habit tools that stick. Co-hosted by Amber Wilhoit (RD/LD, CDCES) and Richie Wilhoit (TRS-C), each episode breaks down complex topics like insulin resistance, inflammation, gut health, weight loss, and A1C into clear, step‑by‑step actions that improve time‑in‑range and help you reduce—or even eliminate—diabetes medications with your care team. Expect practical coaching, expert interviews, and real‑life wins that make lowering blood sugar, taming cravings, and boosting energy feel doable. If you want metabolic health, medication freedom, and a life not ruled by diabetes, hit listen & subscribe to start your remission journey today.2025 Empowered Diabetes
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    • Episode 19 - The Remission Mindset

      Episode 19 - The Remission Mindset
      Aug 11 2025
      The Remission Mindset: 5 Truths to Move From Managing Diabetes to RemissionThis no-fluff episode gives you the remission mindset you need to go from coping to conquering. We share five truths that help you stop the slide, take charge, and put type 2 diabetes into remission. It’s bold. It may feel uncomfortable. It could change your life.What You’ll LearnWhy the remission mindset beats “management”The 5 truths that make remission possible and sustainableHow to stop fueling the disease so it withersHow common diabetes and prediabetes are (it’s half of US adults)What late-stage diabetes really looks like (so you don’t go there)The hidden costs (money, mood, time, family, freedom)The key checks that protect your eyes, feet, kidneys, and heartWhy you need help and how to get itA simple 5-year plan to guide your next stepsQuick Stats We Discuss1 in 2 US adults has diabetes or prediabetes (many don’t know it).Type 2 diabetes raises heart attack and stroke risk 4–5 times.Diabetes is the #1 cause of non-accidental amputations.Nearly 1 in 5 teens (12–18) and 1 in 4 young adults (19–34) have prediabetes.Annual US diabetes cost: $413 billion.People with diabetes pay about $4,800 more out-of-pocket each year (not counting ER or hospital stays).The 5 Truths of the Remission MindsetYou are responsible for your healthYour doctor cares, but you are with you all day. Most primary care visits are short. Generic advice won’t cut it. You must lead. This is not about blame. It is about power. When you lead, you win.How to act:Treat your health like your top job.Know your numbers. Track them.Learn fast. Apply faster.Managing diabetes is a losing strategy“Management” means living with the disease. Remission means moving away from it. You don’t want an “okay” level of harm. You want the harm gone. Patch the hole in the boat, don’t just bail water.How to act:Stop fueling the disease. Cut the inputs that drive high blood sugar.Make food, sleep, movement, and stress habits work for you.Aim for progress every week. Momentum matters.Diabetes is that badWe say this with love. The risks are real: blindness, kidney failure, amputations, stroke, heart disease, and more. Most people say, “No one told me.” We are telling you now—so you can act now.How to act:Take this seriously before a crisis hits.Do the checks that prevent the worst (see “Protective Checks” below).Build your “why”: family, freedom, years of good life.Diabetes is expensiveNot only money, but time, energy, and joy. Missed trips. Skipped parties. Worry at every meal. Complex med regimens. ER visits for highs and lows. It adds up.How to act:Spend now on prevention and skills, not later on crisis care.Simplify your regimen by changing your habits.Ask, “Is this choice worth a year of my life?”You need helpThis is hard to do alone. Not because you’re weak, but because life, food, stress, and systems are stacked against you. The right team and plan make the road shorter, safer, and faster.How to act:Get expert coaching focused on remission (not just “management”).Use a clear plan, simple rules, and steady support.Keep going when it gets tough. You are worth it.important note: Type 2 vs Type 1This episode speaks about type 2 diabetes remission. Type 1 is an autoimmune condition and is different. We love our type 1 community. This show’s remission content is for type 2.Protective Checks That Save Vision, Feet, Kidneys, and HeartAnnual dilated eye exam: Prevent up to 90% of diabetes-related blindness with early treatment.Regular foot exams and education: Prevent up to 85% of amputations.Blood pressure control: Cut kidney decline by about one-third.Cholesterol improvement: Reduce heart risks by 20–50%.Smart insulin use: If you are on insulin, learn how food, timing, and doses work together to avoid dangerous lows.Note on lows and highs: Many ER visits happen when insulin does not match food. Complex regimens make this more likely. A simpler path, with better habits, reduces that risk.How to Starve the Disease and Feed Your HealthFood: Choose foods that do not spike blood sugar. Eat enough protein. Favor fiber. Cut ultra-processed foods.Sleep: Keep a steady sleep schedule. Poor sleep drives insulin resistance.Movement: Move daily. Walk after meals. Build strength.Stress: Lower stress where you can. Use simple resets: breath work, short walks, sunlight, journaling.Environment: Make the healthy choice the easy choice at home and work.Remember: When you stop fueling the disease, it starts to wither.Your Action Step This WeekDo the 5-year plan exercise:If you could not fail, where do you want your health to be in 5 years?Are yesterday’s habits taking you there? Be honest.If yes, keep going and level up.If no or not sure, get help and get a plan.Take one step today:Book your dilated eye exam if you haven’t this year.Schedule a foot check.Plan your next 3 dinners with protein, fiber, and fewer carbs.Walk 10–15 minutes ...
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      1 h et 8 min
    • Episode 18 - Ultra-Processed Foods

      Episode 18 - Ultra-Processed Foods
      Aug 4 2025
      Ultra Processed Foods: Clarity Over Confusion This episode is all about ultra processed foods—what they are, why they matter for cravings, insulin resistance, and blood sugar, and how to spot them fast. No shame. Just clarity. If you’ve ever felt “the more I try, the worse it gets,” you are not broken. You are surrounded by food designed to overpower your biology. Let’s get you back in the driver’s seat.Quick SummaryWe explain the NOVA system (Groups 1–4) so you can name what you’re eating.We show how ultra processed foods change hunger and fullness.We cover why some foods make you eat more without meaning to (+508 calories/day in a study).We walk through high fructose corn syrup, seed oils, tallow fries, and processed meat with plain language.We end with simple swaps and a “workable” way to start.The NOVA System, Made SimpleGroup 1: Unprocessed or minimally processed food.Examples: fresh or frozen fruits and veggies, plain meat or fish, eggs, dried beans, lentils, whole grains, milk, plain yogurt.Group 2: Processed culinary ingredients.Examples: olive oil, butter, sugar, salt, vinegar.Group 3: Processed foods (Group 1 + Group 2, using simple methods).Examples: simple bread (flour, yeast, salt), cheese, pickles, canned beans, canned fish, jarred tomato sauce.Group 4: Ultra processed foods (industrially made with additives you don’t cook with at home).Common flags: artificial colors and flavors, preservatives, emulsifiers, gums, isolated starches/proteins, sugar substitutes (like sucralose or acesulfame potassium), high fructose corn syrup, hydrogenated or inter-esterified oils.Examples: flavored yogurts, protein bars with long labels, soda and energy drinks, many breakfast cereals, frozen pizzas and meals.Working tip:Short ingredient list (5–6 items you know)? More likely Group 1–3.Long list with words ending in “-ose,” “-ate,” or “-ide,” plus artificial sweeteners or gums? Likely Group 4.Why Ultra Processed Foods Matter (Especially With Diabetes)They can hijack metabolism, increase visceral fat, and raise inflammation.They are engineered to be super tasty and easy to overeat.In a controlled study, people eating ultra processed foods ate about 508 more calories per day on average when allowed to eat as much as they wanted.In 2 weeks, that group gained about 2 pounds.A 2023 BMJ paper: for every 10% increase in ultra processed foods in the diet, type 2 diabetes risk rose by 15%.Sugar can hit the brain’s dopamine system in ways that drive cravings. It’s not “you”—it’s design.“Out of a Package” vs. Ultra ProcessedNot all packaged food is bad. Canned beans, canned fish, simple bread, and jarred tomato sauce can be Group 3. The issue is the level of industrial processing and the additives used.High Fructose Corn Syrup (HFCS) vs. Sugar: What We SaidHistory: Farm policy and corn subsidies made HFCS cheap and common. Tariffs made cane/beet sugar pricier. HFCS is stable in acidic drinks and easy to ship as a liquid.How HFCS is made: corn starch → enzymes → glucose → more enzymes → part of it becomes fructose (HFCS-42 or HFCS-55).Table sugar (from cane) is crushed, boiled, and crystallized. Fewer steps. No enzymatic reshaping.Americans still consume around 40 pounds of HFCS per person per year (down from ~60 pounds in the early 2000s).Marketing tried to rebrand HFCS as “corn sugar.” FDA said no.If you want the “old school” soda once in a while, Mexican Coke uses sugar, not HFCS. Still soda—just different sweetener.Oils: Seed Oils, Trans Fats, and Tallow FriesHydrogenated oils (trans fats) were pushed in when saturated fat got blamed for heart disease. That didn’t end well.Inter-esterified oils were later used to replace trans fats in many ultra processed foods.Beef tallow has a higher smoke point than many seed oils. That doesn’t make a basket of fries a health food.Beware “one villain” marketing (like “100% beef tallow = 100% better fries”). A fried meal with white buns, processed meat, and soda is still not a health meal.Processed Meat, Safety Scares, and What ChangedMad cow disease (BSE) taught us about prions—misfolded proteins that are very hard to destroy.Risk rose when mechanical separation pulled spinal/brain tissue into meat products.Reforms followed: bans on feeding cattle-to-cattle (1997), removal of high-risk tissues in older cattle, tighter rules on separation and inspections.Bottom line: the system was built for speed and profit, then patched after problems. It’s better, but still opaque. The burden of choice lands on you.How To Spot Ultra Processed Foods FastIngredient list longer than 5–6 items.Additives you wouldn’t cook with at home.Sweeteners: sucralose, acesulfame potassium, erythritol.Isolates: soy protein isolate, modified food starch.Colors: Red 40, Blue 1 (note: “natural flavors” doesn’t mean much).“Enriched” refined flour often points to Group 4 versions.Suffix clues: “-ose,” “-ate...
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      1 h et 7 min
    • Episode 17: Nutrient Density of Foods

      Episode 17: Nutrient Density of Foods
      Jul 28 2025
      Nutrient Density: The Simple Way To Eat Better And Steady Your Blood SugarLearn what Nutrient Density is, why it matters for blood sugar and type 2 diabetes, and easy ways to add more Nutrient Density to every meal. Simple tips, real talk, and doable swaps from Richie and Amber.Slug: nutrient-density-diabetes-podcast—Episode SummaryRichie: Ever think, “I’m eating less… so why don’t I feel better?”This episode is for you.Amber: Today we talk about Nutrient Density. What it means. Why it helps your health and your blood sugar. And how to make it work in real life.In this show, we explain:What Nutrient Density means in plain wordsWhy “empty calories” leave you tired and still hungryHow to build meals that keep you full and steadyThe most common nutrient gaps we seeEasy swaps you can make this week—What Is Nutrient Density?Amber: Nutrient Density means how many good things you get in a food for the calories it has.Those good things include:Vitamins and mineralsFiberProteinPlant nutrients (the colorful stuff in plants)Nutrient-dense foods give you a lot of nutrition with fewer calories. They are often:Rich in vitamins and mineralsHigh in fiber and/or proteinLower in added sugar and refined grainsLess processed—Empty Calories vs. Nutrient DensitySome foods give you calories but not much else. That’s what we mean by “empty calories.”Examples:SodaChipsPastriesSugar-loaded coffees and teasAmber: These spike blood sugar, then crash it. They can leave you hungry again fast.Richie: The stat that shocked me—about 40% of the average American’s calories come from added sugar and fat. That’s a lot of energy with not much nutrition.—Why Nutrient Density Matters For Blood SugarYou feel full longer (thanks to fiber and protein).You get a steadier blood sugar curve.You stop chasing energy with caffeine and sugar.You help your body use insulin better over time.Richie: Is there a difference between being hungry for calories and being hungry for nutrients?Amber: Yes. You can eat a lot of calories and still be undernourished. Your body keeps asking for more.—The Donut vs. Beans PictureA donut and a cup of beans can have similar calories.But beans bring fiber, protein, minerals, and slow, steady energy.Donuts bring sugar and fat, and hunger comes back fast.Richie: Two donuts? Easy. Two cups of beans? That takes time. And I’d be full.—If You Eat Less, You Need More Nutrient DensityIf you eat fewer calories (small appetite, GLP-1 meds, or after surgery), your body still needs the same vitamins, minerals, fiber, and protein. So every bite needs to count.Signs you may be missing key nutrients:Low energy, poor sleepHair thinningStrong cravings“I ate, but I’m still hungry”—Common Nutrient Gaps We See (and how to fill them)MagnesiumWhy it matters: Helps blood sugar, blood pressure, nerves, and sleep.Low may look like: Cramps, restless legs, poor sleep, “wired but tired,” cravings.Foods: Beans, seeds, leafy greens, whole grains, dark chocolate.PotassiumWhy it matters: Helps blood pressure, heart, kidneys, and hydration inside your cells.Low may look like: High blood pressure, muscle weakness, fatigue, heart flutters.Foods: Bananas, apricots, sweet potatoes, beans, leafy greens.Vitamin DWhy it matters: Bones, immune health, mood, insulin sensitivity.Low may look like: Brain fog, joint pain, frequent illness, low mood in winter.Where from: Sunlight, fortified foods (like milk), and often a supplement.Note: Many people benefit from a modest daily dose. Vitamin D is fat‑soluble, so don’t megadose without guidance. Choose a third‑party tested brand.IronWhy it matters: Oxygen in the blood, energy, focus, temperature control.Low may look like: Pale skin, tiredness, cold hands/feet, dizziness, hair loss.Foods: Beans, lentils, tofu, tempeh, leafy greens. Pair with vitamin C for better absorption.Vitamin B12Why it matters: Nerves, DNA, red blood cells, mood and focus.Low may look like: Numbness/tingling, brain fog, fatigue, mouth sores, glossy red tongue.Who’s at risk: Vegans, adults 50+, people on PPIs, and some long‑term metformin users.Tip: A B12 supplement can help if you’re at risk.FiberWhy it matters: Blood sugar control, gut health, cholesterol, fullness.Foods: Beans/legumes, whole grains, fruits, veggies, nuts, seeds.Note: Avocados are a great fiber food.—Same Calories. Different Results. (A simple look)Two days at about 1,600 calories:Day A (lower Nutrient Density):Granola barFrozen “diet” entrée100-cal popcornGrilled chicken + white rice + broccoliSugar-free puddingDay B (higher Nutrient Density):Steel-cut oats + flax + berries + almond butterLentil soup + quinoa-kale salad + roasted veggies (fresh‑frozen is great)Greek yogurt + chia + walnutsTofu stir-fry + mixed veggies + brown riceApple + natural peanut butter or almondsWhat changes with Day B?More fiberMore proteinLess sodiumMore vitamins, minerals, and plant nutrientsResult: You feel fuller. Your energy is ...
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      58 min
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