STRENGTH TRAINING MASTERCLASS

In this video I discuss the key fundamentals that make up an effective strength training regime. Key areas include:

• The all-important concept of work capacity
• How to improve recovery and reduce muscle soreness
• Why pushing hard year round is foolish
• How to regulate your training for travel
• Exercise selection
• Rep ranges
• Why changing your exercises around too much is a bad idea
• and much more…

12 Rules for Mastering Diabetes

Watch this video and score yourself out of 10 on how effective you are at implementing these 12 Golden rules in your daily life.

1 = Never

10 = 100% the time

Mind-set:

1. Reframe to gratitude.
2. Prime and grind.

Nutrition:

3. Carbohydrate to fuel performance.
4. Macro (protein, carb and fat) consistency.

Insulin dosing

5. Bolus before meals.
6. Extra insulin spread out when eating very high fat and protein meals.

Exercise

7. Three hours rule for bolus before exercise
8. 10,000 steps a day – everyday to maintain insulin sensitivity:

Sleep:

9. Respect dark/light cycle for circadian rhythm.
10. Bedroom for Sleep and Sex.

Blood glucose management:

11. 5-10 SMBG per day or CGM:
12. Review weekly glucose patterns, especially when in phase of training to determine insulin dosing:

Review:

• What is your overall score out of 120?
• What are your three areas for improvement?
• What is your plan to improve from here on out?

SLEEP MASTERCLASS

In this short video, John Pemberton, Head Coach at the Diabetic Muscle and Fitness Online Coaching Academy covers everything you need to know about sleep when it comes to achieving a successful body transformation.

1. The different stages of sleep and 90 minutes sleep cycles.
2. The two key hormones that determine sleep quality – Melatonin and Cortisol.
3. How to optimise the dark/light cycle to protect circadian rhythm.
4. How caffeine and stimulants impact on sleep quality.
5. How to improve sleep though nutrition.
6. The importance of a healthy microbiome for quality sleep.

Nutrition Masterclass

In this short video, John Pemberton, Head Coach at the Diabetic Muscle and Fitness Online Coaching Academy covers the 10 key nutrition principles for successful body transformation. These include…

1. Calculate energy requirements when gaining mass or shredding fat.

2. Protein intake over the day that hits the optimal zone of 1.4 – 2.2g/kg (0.7 – 1.0g/lb).

3. Protein spread out equally over four to five meals a day for maximum muscle protein synthesis.

4. Meal macronutrient consistency to ensure accurate insulin dosing for type 1 diabetes, and stable after-meal glucose levels for type 2 diabetes.

5. Meal protein sources high in all the essential amino acids needed for optimal muscle growth, especially Leucine at a dose of 3g per meal.

6. Monounsaturated fat is the primary source of dietary fat to ensure the least insulin resistance, and to promote heart health.

7. Oily fish to provide with plenty of Omega-3 fats.

8. High intake of various fruit and vegetables to flood your body with vitamin, minerals, polyphenols and anti-oxidants.

9. Promote a healthy microbiome (your gut) by including plenty of pre-biotic fibre, fermented foods, soluble fibre and other vital nutrients.

10. Enough carbohydrate to fuel gym sessions, but not too much to cause blood glucose issues.

Exercise and Diabetes Masterclass

In this 20-minute webinar you’ll learn about:

• The three phases you need to plan for: Before, during and after exercise.
• The three-hour rule to prevent insulin on-board causing blood glucose issues.
• Strategies for if your glucose goes low or high DURING exercise.
• Strategies for if your glucose goes low or high AFTER exercise.
• How each new exercise modality needs a slightly different plan.

If you want to learn more about diabetes and exercise I highly recommend checking out the Execution Guide – Diabetes and Exercise 

BODYBUILDING & CONTEST PREP

Check out this incredible webinar I recorded for the International Society of Sports Nutrition. I cover a wide range of topics on bodybuilding and fitness modelling. This is a perfect watch for anyone considering starting bodybuilding or even those who have been training for many years. I discuss the following:

• The growing trend in fitness and rapid decline of hardcore bodybuilding.
• Fat Loss
• Muscle Gain
• Steroid and Fat Burner Use
• Extreme measures used on contest day
• and much more.

If you want to learn more check out the execution guide The Diabetic’s Guide To Bodybuilding and Photoshoots

MARATHONS & DIABETES WITH FRANK RODGERS

I interview Frank Rodgers – a fellow Type 1, professional runner and author of the book Technically Efficient Running. We talk about everything there is to know about running with diabetes. Lots of subjects and angles covered. Enjoy.

FEMALE HORMONE HEALTH & DIABETES

I interview Dr Victoria Felkar on the subject of female hormone health and diabetes. We cover a huge range of issues including:

• Contraceptive Pills (and their effect on diabetes)
• Missed Periods
• Menopause
• Female Athlete Triad
• PCOS
• Stress
• Digestive Health and overcoming Bloat
• Sleep Hygiene
• 10 Important Ways To Prolong Quality of Life
• and much more…

Check out the Bristol Stool Chart (we talked about during the interview) below.

TRAINING LAB DEEP DIVE WEBINAR – 10/03/18

If there is one webinar you need to listen to this week – it’s this one with John Pemberton and I. It’s an hour long Q/A covering a range of topics,

• How to manage serious drunkenness and diabetes.
• How do I get rid of my pot belly? Is it my insulin?
• High heart rates, diabetes and pre-workout supplements. What’s the story?
• How to calculate the exact macros of junk food when eating out with friends?
• Strategies to prevent dawn phenomenon on MDI
• What is best full body or body part training splits?
• Creatine and beta alanine supplementation (friend or foe)
• And, much more…

These Q/A webinars will run every other week (unless another guest or piece of content takes the limelight)

If you have a question (no matter how simple or complex) keep an eye out for the members Q/A post in the Facebook group. Simply type your question in the comments.

Enjoy.

Behaviour management tips and strategies to help you establish better diabetes control.

I interview behaviour specialist and psychologist Jennifer McLean on the subject of behaviour management. This was a really useful chat with plenty of behaviour ‘hacks’ you guys can use to improve your diabetes management with very little effort. If you are lacking motivation or feeling a little overwhelmed with managing your diabetes – this is a valuable listen.

We cover a range of topics,

• Willpower and Desire to improve.
• How to use your environment to your advantage.
• Self management strategies.
• Public accountability.
• Positive reinforcement.
• Negative reinforcement (yes punishing yourself can work)
• Mindfulness and Self-Awareness
• and more.

A Clinical Dietitian’s 10 Biggest Lessons from Treating Thousands of People with Diabetes.

An extremely valuable webinar with Anita Beckwith, the Lead Clinical Diabetes Dietitian at NHS Kings College Hospital. Anita shares some incredible insights and gems of wisdom from her role as a diabetes researcher and from her personal experience helping thousands of patients living with diabetes.

• Thoughts, Feeling and Behaviours of people living with diabetes.
• Is having a low A1C dangerous? (what if I don’t take any lows?)
• Morning blood glucose dilemmas (and how to fix them)
• Information overload – are CGMs confusing us?
• I’m well controlled but don’t follow what my doctor tells me? (what should I do?)
• Injecting before meals? (When you can/when you can’t!)
• The transition from hyperglycemia to normaglycemia (and why it can feel odd at first)
• The importance of community.
• and much more!

ARE PEOPLE WITH DIABETES MORE LIKELY TO GET SICK? A BIOMEDICAL SCIENTIST’S PERSPECTIVE.

Incredibly interesting interview with biomedical scientist and fellow type 1 Ben Stevens on the topic of ‘susceptibility to illness while living with diabetes.’ Ben is currently doing extensive research in the filed of immunology and diabetes.

We discuss a huge range of topics including:

• What is the immune system.
• What effect does poorly controlled diabetes has on the immune system.
• Are diabetics at an automatic disadvantage?
• Gut Health and the immune systems.
• Best supplements for immune health and why vitamin C isn’t all it’s cracked up to be.
• and much more.

3 Steps To Transforming Your Mindset After Diagnosis

A superb webinar with Clinical Psychologist and fellow Type 1 diabetic Abi Nancarrow. This woman has an incredible depth of knowledge on the human mind and real-life experience of living with type 1.  On this webinar, Abi shares some great gems of wisdom on how to transform your thinking after diagnosis. Mind you, a lot of the content we covered is highly relevant to anyone who has lived with diabetes their entire life and is still in a sense of denial with strong feelings of resentment toward life.

You do have to re-invent yourself after diagnosis. Responsibility, Self Love and Accountability with others are crucial!

Enjoy the webinar!

DIABETES IN THE WORKPLACE WITH NEIL TURNER

Neil Turner is a fellow T1D of 15 years.  He lives in Michigan, USA with his wife, Steph, and their dog and two cats (Gryphon, Oliver and Poppy).  Neil is a research chemist for a large chemical company by day and is a diabetes advocate and ambassador for JDRF International by night.

He has spent the last 10 years, with the support and encouragement of his wife, opening up about T1D and becoming a public advocate.  He specializes in public speaking, developing and building corporate sponsor partnerships between employers and JDRF, and guiding employers on emergency preparedness for T1D’s.  Together, Neil and Steph started Type One Revealed, a blog and social media resource for T1s and their supporters to connect with, feel a sense of community and be encouraged.  While no T1 has ever asked for it, Neil loves being a part of the T1D community and raising awareness wherever he can.

In this super interesting webinar, we cover a tonne of gems that are invaluable for any diabetic who works in, or owns, a small to large business and wants to have all the necessary precautions in place for people in the workforce who live with diabetes.

We cover

• We spend most of our time at work and have a tendency to do the least amount of diabetic preparedness.
• The importance of being open with coworkers about having T1D.
• Neil discusses how you can approach your managerial and workplace safety team, or whoever manages crisis response, to ‘up their game’ by having the necessary precautions in place for people with diabetes.
• Are you (or your workplace) prepared for an extreme hypo if any of those emergency instances were to occur?
• What you need to be prepared.
• And much more!

You can learn more about Neil Turner and his work at the following links.

WEBSITE

FACEBOOK

DIABETES & ENDURANCE TRAINING CHAT – JON FOTI

I catch up with endurance training specialist and Type 1 diabetic Jon Foti to talk shop on all things endurance training and Type 1 diabetes.

We cover a range of cool topics:

• The difference in fuel utilisation between weight training and endurance exercise.
• Respecting individual exercise preference.
• Ketosis and endurance training.
• Hypocaloric dieting and hypos.
• Tips for balancing performance and blood sugars during endurance events.
• Traits of a diabetic superstar.
• The importance of community in diabetes management.
• My favourite junk food.
• and much more!

CREATINE & DIABETES – Dr Darryn Willoughby

In this super exciting webinar, I talk shop with world renowned Professor and Exercise Physiology Expert Dr Darryn S. Willoughby, Ph.D. He gives us the low down on creatine and its effects within the body.

Key areas include:

• What creatine is?
• How does creatine really work?
• What results can you expect?
• How is it produced?
• Side effects? Kidney health, Liver health?
• The effect of creatine on blood sugar levels and diabetes?
• Proposed medical uses (especially in diabetes)
• General thoughts and considerations
• And more…

Diabetes, B-Cell Preservation, Exercise and Insulin-Induced Lipoatrophy with Dr Parth Narendran

I talk shop with one of the World’s leading researchers Type 1 diabetes Dr Parth Narendran on a wide range of topics about Type 1 and Type 2 diabetes.

We discuss:

• Interesting research findings in respect to exercise and immunology?
• Just how beneficial is exercise for people with diabetes?
• Why is there limited exercise research in people with type 1 diabetes?
• How does exercise protect remaining b-cell function?
• Exercise and its ability to extend the honeymoon period.
• What is the biggest fear/challenge people with diabetes have regarding exercise that you see in your clinical practice?
• Key tips for managing blood glucose around strength training and low intensity cardio.
• Is lipoatrophy permanent? What can be done about it?
• The most exciting and promising future therapy for people with type 1 diabetes?
• Parth’s insights into writing the NICE MIB 101 Freestyle Libre guidance documents.
• Parth’s biggest piece of advice for people living with type 1 and type 2 diabetes.
• And more…

More About Parth.

Parth is a qualified clinician by background. His research is primarily on type 1 diabetes, in particular on how to preserve the function of insulin producing pancreatic beta cells.

He is currently the co-lead for the West Midlands Clinical Research Network and was previously the diabetes theme lead for the Birmingham and Black Country Clinical Research Network from 2010-14. He leads the Diabetes Research Unit and the Type 1 Diabetes clinical service at the Queen Elizabeth Hospital. He is the author of over 50 peer-reviewed publications including ones which have been cited by international bodies on Type 1 diabetes and its management. He currently sits on the Regional Advisory Committee for the NIHR RfPB programme and was previously on the Research Advisory Board of the Diabetes Research and Wellness Foundation (2009-11). He currently sits on the Profession Conference Organising Committee for Diabetes UK. Parth reviews for all the major national and international diabetes journals and contributes to the NIHR Horizon Scanning Research and Intelligence centre for new therapies.

Re-Thinking Your Diabetes with Dr. Duane Mellor

An insightful webinar with Dr. Duane Mellor, Senior Lecturer in Human Nutrition, School of Life Sciences Coventry University on ‘Re-Thinking Your Diabetes.’

We discuss a range of exciting and controversial topics that will answer many of your unanswered questions.

In this webinar we discuss,

• Duane’s role and inside overview of the upcoming changes that are being made to the official Diabetes UK guidelines.
• The most up-to-date research on the cure for type 1 diabetes.
• The health benefits of chocolate for people with type 2 diabetes.
• 2 key things you must consider when reading about diabetes in the headlines.
• Getting the most out of your health care team.
• Why does everyone hate dieticians?
• and much more.