Episode 3: Buckwheat blow-out, Diabetes 101 carb counting, and Out-n-About at Costco

Release date: July 31, 2026 Host: Paul Garay AI co-host: Molly

In Episode 3 of You Got This, Paul shares practical lessons from nearly three decades of living with type 2 diabetes.

The episode begins with Paul’s unexpected experience after choosing a buckwheat and cranberry muffin that sounded diabetes-friendly. Without a nutrition label, it was difficult to know its carbohydrate and sugar content. After checking his blood sugar, Paul discovered that it was not the best choice for him. He reflects on how eating half and saving the rest might have worked better.

In Diabetes 101, Paul and Molly discuss carbohydrate counting. They explain where carbohydrates are found, how to check serving sizes and total carbohydrates on nutrition labels, and how apps and online tools can help estimate the carbohydrate content of unpackaged foods.

There is no single carbohydrate target that works for everyone. The 25-gram example discussed during the episode is simply a possible starting point—not a recommendation. Personal needs can vary based on medications, activity, health history and individual blood-sugar responses.

In Out and About, Paul visits Costco to search for diabetes-friendly choices. He looks at protein chips, high-fibre wraps, lower-carbohydrate bread, steak, prosciutto, mushrooms and leafy greens. His main advice is simple: turn the package over, read the nutrition label, check the serving size and examine the ingredients.

Finally, Paul discusses the benefits he experiences from walking after meals. A 25- to 30-minute walk through his neighbourhood or along a nearby forest path gives him a mental reset and often helps with his post-meal blood-sugar management.

Resources

Diabetes Canada: https://www.diabetes.ca/

Cronometer: https://cronometer.com/

Carb Manager: https://www.carbmanager.com/

MyFitnessPal: https://www.myfitnesspal.com/

Episode Sponsor

This episode includes a message from Cloud-Nine Accounting and Tax Limited, helping Canadians with bookkeeping, payroll, GST and personal and business tax filings.

Mention the podcast when contacting Cloud-Nine to receive 10% off your first service, subject to the terms of the offer.

https://cloud-nine.ca/

Contact

Questions, comments or episode suggestions:

yougotthispodcast@iCloud.com

Disclaimer

This podcast shares Paul’s personal experiences and is intended for general education and information. It is not a substitute for medical advice, diagnosis or treatment. Speak with a qualified healthcare professional before changing your diet, medication, blood-sugar targets or exercise routine.

Thanks for listening—and remember, you got this.

You Got This Podcast — Episode 2 (July 24, 2026)

Summary

Paul J. Garay shares what he learned on a 9-day camping trip on Vancouver Island—how he shopped, ate, and stayed active while keeping blood sugar in check. The episode includes practical “diabetic-friendly” meal ideas (like Greek yogurt + blueberries + walnuts, and keto egg wraps), a Diabetes 101 refresher on blood sugar targets and tracking, and a gear review of Keen Newport H2 closed-toe sandals as diabetes-friendly footwear for beach, trail, and town. New AI co-host Molly joins to add brief, general-info context (not medical advice).

Timestamps

• 00:00 Intro + what’s in today’s episode (camping meals, Diabetes 101 numbers, sandal review) + meet AI Molly
• 03:00 Grocery haul for a diabetic-friendly camping trip (Vancouver Island)
• 05:45 Breakfast upgrade: plain Greek yogurt + blueberries + raw walnuts (and why walnuts beat granola)
• 10:30 Snack idea: camembert + almond crackers + a small glass of dry red wine (moderation)
• 13:10 Keto wraps + “net carbs” explanation (15g carbs, 13g fiber) + egg/sausage/greens wrap meal
• 16:10 Camping snacks + a small “cheat” treat: matcha ice cream (kid-sized cup)
• 18:20 Ad break: Cloud-Nine Accounting & Tax Ltd. (10% off first service; cloud-nine.ca)
• 19:05 Diabetes 101: blood sugar numbers (mmol/L in Canada)
• 20:10 Common targets: 4–7 before meals, under 10 about 2 hours after eating (personal targets vary)
• 22:05 Why fasting can run higher: liver glucose release + “dawn phenomenon”
• 24:20 How to measure: finger-stick meter vs CGM; why feedback loops matter
• 28:10 Gear review: Keen Newport H2 closed-toe sandals (toe protection + grip + easy on/off)
• 31:30 Why foot protection matters with diabetes (neuropathy + circulation/healing)
• 34:40 Closing thought: small repeatable tweaks > big unsustainable overhauls

Key Takeaways

• Build meals around protein + fiber + healthy fats to stay full and reduce blood sugar spikes.
• “Net carbs” can be a helpful lens (carbs minus fiber), but always check labels and personal response.
• Trends matter more than single readings—use glucose checks (meter or CGM) to make small adjustments.
• For foot safety, especially with diabetes: protect toes, avoid barefoot risks, and wear grippy footwear on mixed terrain.

Resources

• Mentioned product: Keen Newport H2 closed-toe sport sandal
• Sponsor (as stated in episode): Cloud-Nine Accounting & Tax Ltd. — https://cloud-nine.ca

Contact

Questions or comments: yougotthispodcast@icloud.com

On this episode, Paul talks about the basics of T2D, finding diabetic-friendly food/snacks at the local Walmart, and a tip on how to never miss taking another medication again! Please send all questions and comments to: yougotthispodcast@icloud.com