Welcome to the NO BS Execution Guide on Drugs & Diabetes.

I’ve been obsessed by learning how to get the best post possible diabetes control, using the simplest methods, ever since I was diagnosed

with Type 1 Diabetes in 2008.

I’ve extensively researched and put into personal practice the most effective strategies to control glucose levels whilst partying. This took;
• Hundreds of hours of reading research papers and biochemistry books.
• The development of unique tools, such as the managing alcohol algorithm in module 4.
• Being an active learner by trying the different strategies for the different type of drugs.
• Trying these methods with clients who have diabetes, to see if my success could be replicated.

The amazing results from this work meant I had to share this knowledge. That’s why you’re here, and about to embark on a journey to learn how to manage drugs and alcohol.

All of my personal and clinical experience has taught me every great guide has the THREE key elements:
1. Engagement
2. Education
3. Empowerment

I have taken my hours of hard work and condensed it into a six-module course that will only take you two hours to complete. I guarantee you will be engaged, educated and empowered. I have only one ask, be an active learner. Learning is a participation sport!

So,

• Download the work booklet and start module one today
• Take the time to complete the tasks in the work booklet
• Use what you learn in REAL LIFE
• Take the 4 WEEK CHALLENGE (just kidding)
• Take the test on course completion to prove your learning
• Feedback to the Facebook Group

Also, remember to download the workbook and calculators for this guide which can be found in the resources section.

Ready?

Let’s go!

John Pemberton

Head Coach at the Diabetic Muscle and Fitness Online Coaching Academy.
Diabetes Specialist Dietitian

RUNNING YOUR FIRST MARATHON WITH DIABETES

Hello & Welcome to the execution guide on Running Your First Marathon with Diabetes. This video guide that will teach you everything you need to know about succeeding at marathon training and executing your first race. The execution guide is delivered by Frank Rogers – a fellow Type 1, professional runner and author of the book Technically Efficient Running. 

This guide covers everything from what kit to wear, right through to energy systems, running plans and much more. If you are thinking of running your first marathon, or have ran a marathon in the past this guide is loaded with useful knowledge and experience.

Once you have completed the module you test your knowledge by downloading this test book > Running your first marathon

Welcome to the Definitive Guide On

Insulin Dosing For Carbohydrate, Fat, and Protein

I’ve been obsessed with learning how to get the best post possible diabetes control, using the simplest methods, ever since I was diagnosed with Type 1 Diabetes in 2008. But when it comes to determining insulin doses at meal times, IT’S NOT THAT SIMPLE.

If you have had the same education as the majority of people with Type 1 Diabetes, you will have been led to believe:

Count the carbohydrate in your meal, apply your insulin to carbohydrate ratio, deliver the insulin and eat, then voila! Your glucose will stay on target.

By now you know this is not the case, especially when you eat:

• Meals high in fat and protein such as pizza, full English breakfast, take away food. What happens?

Your glucose rockets up and stays high for a long time, despite counting the carbohydrate accurately and giving the appropriate insulin

• Meals high in protein and low in carbohydrates such as chicken salad, two chicken breasts with vegetables, and beef chili with salad.

What happens?

Your glucose rises slowly and steadily over the next eight hours, despite counting the carbohydrate accurately and giving the appropriate insulin

• Snacks that are carbohydrate only such as fruit.

What happens?

You go hypoglycemic in two hours, despite counting the carbohydrate accurately and giving the appropriate insulin

I know this all too well because I have experienced each of these situations many times personally, and seen them cause issues daily in my clinical practice.

Why does this happen, and more importantly, how do you manage this?

These are the questions I set myself nearly ten years ago. I am proud to say you will discover all the answers within this course. In pursuit of the answers, I exhausted the research literature, contacted the best diabetes teams across the globe, and experimented both personally and with the people I see in clinical practice.

In a nutshell, ALL THE MACRONUTRIENTS, carbohydrate, fat and protein, require insulin so they can be metabolized effectively by the person with type 1 diabetes. The challenge is that individually they all require different amounts of insulin on a gram by gram basis. To add to the confusion, the amount of insulin they require changes when you combine them in normal meals!

This course is truly unique in that it systematically walks you through the insulin requirements for the macronutrients individually, and when they are combined.  The course helps you evaluate all the current insulin dosing approaches such as carbohydrate counting, fat and protein unit counting, and the food insulin index. You will see they all have good points but also have obvious limitations.

The course will equip you with the skills and simple equations that you can apply at meal times. This will make accurate insulin dosing easy for you.

Ultimately this course will teach you how to be flexible with your insulin dosing strategy, so you can choose any diet type you like, and still achieve fantastic diabetes control.

All of my personal and clinical experience has taught me every great course has three key elements:

1. Engagement
2. Education
3. Empowerment

I have taken my thousands of hours of hard work and condensed it into:

• A summary document that gives you the key highlights.
• Eleven detailed chapters that allow you to explore deeper.
• A calculator that incorporates all the equation discussed in the documents.

I guarantee you will be engaged, educated and empowered. I have only one ask, be an active learner. Learning is a participation sport!

So,

• Read the summary document first.
• Go deeper into the sections that you want to know more about.
• Try the calculator to apply your learning.
• Use what you learn in REAL LIFE.

Ready to move past carbohydrate counting?

Let’s go!

John Pemberton

Diabetes Specialist Dietitian PGDip, RD

Sports, Health, Exercise and Nutrition BSc

Welcome to the Execution Guide on Anabolic Steroids and Diabetes.

Yes.

You read correctly.

Steroids.

No one else is talking about it, so I will.

First of all, face the facts.

More men and women are using steroids than ever before. Whether it’s to look good in bed or on Instagram.

Nearly every day I get a message from someone living with diabetes who wants to take steroids.

Chances are you also know someone who takes steroids.

At some point in your fitness journey, you might have been tempted to take steroids or illegal fat burners.

Heck, you might even take steroids now.

No matter what your circumstance. Using steroids is a personal choice. With that comes responsibility.

You must know what you are doing and be aware of the pitfalls.

This guide runs through all there is to know about anabolic steroids, and their use in the fitness industry.

As always there is a test at the end of the guide to reinforce everything you have learned.

This guide or website does not support the use of steroids. This is an evidence-based piece of educational material to increase awareness of the side effects of anabolic steroid use and highlight how steroids influence muscle growth, nutritional needs, training performance and diabetes management.

Yours in Strength,

Phil Graham

Founder of Diabetic Muscle and Fitness

Sports Nutritionist, Strength Coach, and Fitness Educator

Type 1 Diabetic for 12 years

Welcome to the Execution Guide on Exercise and Diabetes Management.

Hi all,

I’ve been obsessed with learning how to get the best post possible diabetes control, using the simplest methods, ever since I was diagnosed with Type 1 Diabetes in 2008. I undertook a personal crusade to learn from some of the leading Doctors in the area. I put my learning into practice through rigorous self-experimentation, and trailing different methods with hundreds of people with Type 1 Diabetes in clinical practice. After ten years of trial and error, I finally found strategies that work consistently for most people with Type 1 Diabetes.

I have set up this course because I cannot see every person with Type 1 Diabetes in my clinic. I know this content has huge value for everyone with Type 1, but especially those with a keen interest in muscle and fitness, who change their training modality regularly.

These strategies rely on getting the answers to only seven simple questions. With the seven answers, it is possible to develop an effective personalized exercise plan for anyone with Type 1 Diabetes. The issue comes when trying to teach ten years of clinical experience in interpreting the seven answers.

That’s why I developed the Breakthrough Exercise Calculator. The calculator has an in-built algorithm that is based on the latest research, and my full ten years of clinical experience.

I’ve spread the Exercise Calculator far and wide through:

• Thousands of patient consultations as a Diabetes Specialist Dietitian in the health service.
• Teaching these methods to healthcare professionals at national training events and presenting my findings at international conferences.
• Painstaking hours of reading physiology textbooks and journal articles.
• Relentless self-experimentation whilst bulking, leaning, running half marathons, triathlons, circuit training etc. Measuring my glucose level, insulin doses and training progress with OCD precision.
• Trying, testing and reviewing different strategies with hundreds of different people with Type 1 Diabetes, both in a clinic setting and online coaching.

All of my personal and clinical experience has taught me every great course has the THREE key elements:

1. Engagement
2. Education
3. Empowerment

I have taken my thousands of hours of hard work and condensed it into this seven module Exercise Management Course. It will not take you a 1000 hours, it will take no more than two hours to complete. I guarantee you will be engaged, educated and empowered. I have only one ask, be an active learner. Learning is a participation sport.

So,

• Download the work booklet and start module one today
• Take the time to complete the tasks in the work booklet
• Use what you learn in REAL LIFE
• Try out the Exercise Calculator
• Take the test on course completion to prove your learning

Ready to improve your Exercise Management?

Let’s go!

John Pemberton

Diabetes Specialist Dietitian PGDip, RD

Sports, Health, Exercise and Nutrition BSc

Type 1 Diabetes since 2008

Welcome to the Execution Guide on Continuous Blood Glucose Monitoring.

I’ve been obsessed with learning how to get the best post possible diabetes control, using the simplest methods, ever since I was diagnosed with Type 1 Diabetes in 2008.

I’ve extensively researched continuous glucose monitoring (CGM) and worked with some of the greatest minds in CGM at Medtronic. I put all my learning into practice by rigorous trial and error, to develop the most effective strategies for getting the most out of CGM. I have used all the main devices for long periods of time, which included wearing the main four whilst trekking in the Grand Canyon in 2016!

I’ve spread these strategies far and wide through:

• Thousands of patient consultations as a Diabetes Specialist Dietitian in the health service.
• Developing and running national training courses for health care professionals.
• Presenting at international conferences.
• Reaching out to the Type 1 Diabetes community by blogging.

All of my personal and clinical experience has taught me every great course has the THREE key elements:

1. Engagement
2. Education
3. Empowerment

I have taken my thousands of hours of hard work and condensed it into a nine module course that will only take you less than three hours to complete. I guarantee you will be engaged, educated and empowered. I have only one task, be an active learner. Learning is a participation sport!

So,

• Download the work booklet and start module one today
• Take the time to complete the tasks in the work booklet
• Use what you learn in REAL LIFE
• Take the test on course completion to prove your learning

Ready to Become a CGM Pro?

Let’s go!

John Pemberton

Diabetes Specialist Dietitian PGDip, RD

Sports, Health, Exercise and Nutrition BSc

Welcome to the Execution Guide on Flexible Dieting and Diabetes.

Flexible Dieting or, IFFYM (If It Fits Your Macros) is all the rage right now. Simply search the hashtag #IIFYM or #flexibledieting on Instagram and see what comes up. You’ll see great shaped men and women eating pizza and all kinds of junk food that are normally a NO-GO for building a great looking physique. Flexible dieting is considered an eating strategy that relies on the principle of tracking your food intake with a goal of hitting particular calorie, protein, fat and carbohydrate goals. This increases an individual’s opportunity to eat a greater variety of food (hence the word flexibility) even if it includes a proportion of junk food.

As with anything in fitness, there is a difference between use and abuse. Flexible dieting can be a highly effective and enjoyable nutrition strategy for fat loss and muscle gain. While on the other hand, if used inappropriately can be a recipe for nutritional deficiencies and result in blood sugar excursions from hell.

In this execution guide, I explain what flexible dieting is, the pros, the cons, how to structure a flexible diet plan and discuss its efficacy and safety in people living with diabetes.

Live Well,

Phil Graham

Founder of Diabetic Muscle and Fitness

Sports Nutritionist, Strength Coach, and Fitness Educator

Type 1 Diabetic for 12 years

Please ensure you follow up with the recommended resources and complete the set workbook and test.

Welcome to the Execution Guide on Becoming A Bolus Wizard

Since being diagnosed with Type 1 Diabetes in 2008, I have been on a crusade to know everything about how to get the most effective insulin dose for different types of diet.

Not just for me, but for the thousands of people I see in clinical practice as a Diabetes Specialist Dietitian.

I have set up this course because I cannot see every person with Type 1 Diabetes in my clinic. I know this content has huge value for everyone with Type 1, but especially those with a keen interest in muscle and fitness, who manipulate their diet very regularly

I’ve extensively researched and put into personal practice the most effective strategies for insulin dosing at meal times.  The information and practical strategies in this course have taken me nearly ten years to develop through:

• Trying, testing and reviewing different bolus methods with hundreds of different people with Type 1 Diabetes, both in a clinic setting and online coaching.
• Developing and running national training courses for healthcare professionals.
• Reaching out to the Type 1 Diabetes community by blogging.
• Teaching these methods to health care professionals at national training events and presenting my findings at international conferences.
• Relentless self-experimentation following a high carb diet, low carb diet, and Ketogenic diet. Measuring my glucose level, insulin doses and training progress with OCD precision.

All of my personal and clinical experience has taught me every great course has the THREE key elements:

1. Engagement
2. Education
3. Empowerment

I have taken my thousands of hours of hard work and condensed it into an eleven module course that will only take you three hours to complete. I guarantee you will be engaged, educated and empowered. I have only one ask, be an active learner. Learning is a participation sport!

So,

• Download the work booklet and start module one today
• Take the time to complete the tasks in the work booklet
• Use what you learn in REAL LIFE
• Take the test on course completion to prove your learning

Ready to become a Bolus Wizard?

Let’s go!

John Pemberton

Diabetes Specialist Dietitian PGDip, RD

Sports, Health, Exercise and Nutrition BSc

Please ensure you follow up with the recommended resources and complete the set workbook and test.