12-days-diabetes-hpi

The 12 Days of Diabetes from the Health Performance Institute!

Click here to view the event on our Facebook page.

Continue on to learn more about it.



Starting December 12 and finishing December 23, we will host a FB Live video each day. The videos will be short – 3-5 minutes – and will discuss some of the things type 2 diabetics struggle with on a daily basis. A few of the scheduled topics include discussions about food and hunger, the good news and bad news surrounding type 2 diabetes, how what you have been told about exercise is probably wrong and a lot more. See the image for a list of all 12 topics.



In each of the videos, we will discuss the topic and tell you what to do so you can improve your condition.

Type 2 diabetes is a serious condition. It’s expensive and debilitating and we don’t seem to be making progress in treating the condition. If you are serious about improving your health and making real progress in controlling your diabetes, the 12 Days of Diabetes from us is what you need.

Please join us. Everything is free and there are no strings attached. Please tag all of your friends, family members, co-workers and anyone else you think should hear this information!

Click here to view this event on Facebook. When there, scroll through and click “Going” for all 12 days of Diabetes. While the first live video is scheduled for noon on December 12, we will be hosting the live video each day at a different time, depending on scheduling. So click “Going” to stay updated on the next video times!

Sleep-LR

Sleep – How to Sleep Better Right Away!

The presentation below is part of The Academy.

The Academy is the program we use to help people suffering from or at-risk for type 2 diabetes, high blood pressure and/or high cholesterol.

The Academy is a serious program for serious people!

For those enrolled, we are completely and totally dedicated to helping them achieve what they thought was impossible. Controlling your condition and getting off your medications is difficult. But when you are told it will never happen and you live in an environment that facilitates an unhealthy lifestyle, it makes everything exponentially worse.

The Academy is our weapon of choice in helping you through this battle. Believe me, it’s a battle. And while The Academy is the best damn weapon you can have, it’s only a weapon. The objective of The Academy is to fix the root of your problem, so the condition gets better. Our recommendations are built around this and our high success rate validates this approach.

Where we really shine with The Academy, however, is in our support. If you are serious about taking control of your condition. If you are seriously worried about the long-term consequences of poorly controlled blood pressure or blood sugar (you SHOULD be), then you need to do something different.

Following the standard advice will get you nowhere.

Being a dabbler or can-kicker will get you nowhere.

If you are serious about addressing your condition, you need to enroll in The Academy

There are two options for you here.

No tire-kickers or dabblers need apply!

Option 1: You will achieve the impossible with this option.

We will not let you fail!

This is the best, most-serious and most expensive option, but if you are serious, you will likely recoup your investment within a year, just like everyone else.

Further, we are so confident in this option, we offer a 100% Money-Back Guarantee!

With this option, you get everything included in The Academy. That means access to the website, videos, audio, materials, recipes, our private Facebook group and more. Plus, the following:

8 1-on-1 Coaching Sessions, based on the following:

  • Mindset: We already told you that we are a serious program for serious people. The mindset sessions prepare you to meet the challenge of living in an environment that makes it easier for you to be sick. The potential pitfalls are everywhere. We get you ready to deal with them!
  • Food: There will be several of these, dedicated to helping you through our food recommendations. The objective: Make is easier for you, so that success is guaranteed!
  • Fitness: There will be at least one of these, allowing us to coach you through the right kind of exercise program based on your current needs.
  • Sleep and Stress: There will be at least one of these where we coach you through our recommendations on dealing with Sleep and Stress issues. In case you didn’t know, sleep and stress are MAJOR contributors to chronic conditions and health.

In addition to the above, each week we hold a weekly group coaching call. Anyone currently in The Academy can participate. This is a way for us to all get together at once, talk, seek help and get inspiration from each other so we can continue this journey.

Note on the Coaching Calls: You get 8 of them with this option of the program. You will get to decide how they are used based on the information above. Our typical member uses 2 of them for mindset, 4 of them for food, 1 for exercise and 1 for sleep and stress. But as noted, you will have some say in how they get used.

Enroll in this option

The normal rate for this option is $3995.

If you enroll today, the it’s only $2995. A savings of $1,000!

You have two options: Paid in full or 3 monthly installments of $999

To enroll today, select your payment option below and follow the instructions after completing your transaction!


For those daring to go it alone!

You can also get access to The Academy and everything it includes without the benefit of 1-on-1 coaching. If you are ready to go, will take the program seriously and can do it on your own, this option is perfect for you!

You get everything in The Academy – website, audio, videos, materials, recipes and more. Essentially, you get everything mentioned above without the 1-on-1 coaching.

If this is the option for you, click the button to enroll today.

Here is the video!

Click below for your option to download the slides from the presentation:

Both options are in full color.



Insulin Sensitivity Webinar

Thank you for viewing our webinar!

Listed below are links where you can download the files discussed during the webinar – the exercise tip sheet and the Module 1 Guide.

A link to enroll in the HPI Diabetes Academy, as discussed during the webinar, is also below.

Click here to download the slides used during the webinar.

Purpose of the Webinar: Stress the importance of improving insulin sensitivity, which is not done by conventional treatment methods.



Exercise Tip Sheet

Module 1 Guide

As mentioned during the webinar, we have an offer to enroll for an exclusive discount of $150 off.

If you’d like to enroll, get access to all 10 Modules of the HPI Diabetes Academy, all of our webinars and more, click the image below to be taken to our shopping cart where you can enroll right now and get immediate access to our website!

Here is how the process will work:

When you click the link below, you will be taken to our shopping cart. Once your transaction is complete, you will be automatically taken to the “Account Creation” page for the HPI Diabetes Academy website. From that point, all you have to do is create your account and you are registered and enrolled!



See you there!

3 Keys to improving insulin sensitivity

What they aren’t telling you!

As a type 2 diabetic, you are keenly aware of the importance in controlling your blood sugar. Whether it is with your diet, the frequency or dosage of your medication, this point is hammered home!

But there is something they aren’t telling you.

Everything you are instructed to do is to control blood sugar:

  • Medication? Find the right dose so the numbers are where they like them?
  • Diet? These are the exchanges. Use them, but eat fewer calories.
  • Exercise? Go burn some of those calories you just ate!

This is nonsense.

It’s nonsense because…

Controlling blood sugar will not fix anything. Sure, you want to keep your blood sugar in check and taking your medication will help you do that. But…type 2 diabetes (and prediabetes) is a problem of insulin resistance. You’ve been told that before, right?

Insulin resistance is what causes your blood sugar to rise. Taking medication to control your blood sugar does nothing to improve insulin resistance!

So you take your medication and check your “numbers.” But what happens when your medication runs out? You need a refill or your blood sugar goes back up. Right?

This is the problem!

In order to improve your health and control your condition, you need to improve insulin sensitivity. This will allow your body to deal with the elevated blood sugar naturally, as opposed to doing it artificially with medication.

So how do you do that?

The Metabolic Problem

Outside of the obvious, type 2 diabetics are fundamentally different than non-diabetics when it comes to their metabolism. For example, at rest they burn a significantly higher amount of carbohydrates to produce calories than their non-diabetic counterparts. This is a major problem because we should all be burning fat while at rest. This holds true as they exercise – they burn a significantly lower percentage of calories from fat at all levels of exercise intensity. Beyond the metabolic and exercise differences, they have a hard time dealing with hunger and feeling satisfied because of this metabolic problem.

This is why the standard approach doesn’t work.

When you combine this with the above information – medication that controls blood sugar doesn’t improve insulin sensitivity – it is no wonder that average type 2 diabetic is told they will never be able to get off of their medication. Nothing is done to properly help them.

Improving Insulin Sensitivity is Key

There are three ways a type 2 diabetic can improve insulin sensitivity:

  • Proper diet
  • Proper exercise
  • The right amount of sleep

I know. Very groundbreaking, right?

But something in this list is key: The word proper! Because if the right kind of food is not eaten, the right kind of exercise is not done and if the right amount of sleep is not part of the equation, insulin sensitivity will not improve.

Proper Diet

The diet for a type 2 diabetic should do at least two things: 1) reduce the overall glucose load on the body. This will help reduce fat storage and help the liver better regulate circulating blood glucose (one of its many important functions). 2) It should promote a fat-burning state so that while at rest, a type 2 diabetic can decrease the amount of carbohydrates their body is burning. Did you even realize you could do this with the proper food choices?

Proper Exercise

Any kind of exercise is better than no exercise, but when it comes to a type 2 diabetic, some exercise is superior. Exercise that promotes fat-burning should serve as the bulk of physical activity. It is like a sledgehammer, battering your metabolism into submission and forcing it to get better at burning fat. Note: This will also help with the resting metabolism problem. So it has a nice side benefit. Another thing to mention: This type of activity should be continuous and last more than 30 minutes – with an hour being optimal. Why? Because it takes a while for your body to get into a good fat burning zone. You need to get in that zone and then stay there.

The right amount of sleep

A lack of quality sleep is associated with every chronic condition known to man. Type 2 diabetes is no different. Further, most people don’t necessarily need to go to bed earlier to improve the quality of their sleep. They just need to change a few things in the last hour or so before they go to bed. After a good dinner the night before and a good night’s sleep, your metabolism is just about perfect.

Start doing these things

If you start doing these things, your insulin sensitivity will improve. Your body will start controlling blood sugar naturally, like it is supposed to do.

The longer you do this, the more your insulin sensitivity will improve, which means in the long run, you won’t have to panic if/when your medication runs out.

If you’d like to learn more…

I recently hosted a webinar on these very topics.

If you’d like to view a recorded version of the webinar, enter your name and email address below and we will send it to you right away.

Why knowing what happens to digestible carbohydrate is important

What happens to the carbohydrates we eat?

Type 2 diabetics (and many others) know they turn into blood sugar. Monitoring blood sugar is something a type 2 diabetic does daily.

But did you know that understanding what happens to blood sugar is also important? I’m not talking about whether it goes up or down after you eat a meal or snack. I’m talking about after the meal and after it has reached its peak – when it starts to go down. The blood sugar goes somewhere. Do you know where it goes?

If you don’t, you should. Because knowing this will help you understand the fate of blood sugar, how you can eat to change this and what impact it will have.

Setting the Stage

It is necessary to define a key term before explaining this process and the image above.

That key term is: digestible carbohydrate. Digestible carbohydrate is the amount of carbohydrate digested by your body after eating a food. For example, one cup of zucchini contains about 12 calories (3 grams) of digestible carbohydrate. By comparison, 1 cup of diced potato contains 28 grams of carbohydrate or 112 calories from carbohydrate. However, it contains only 96 calories of digestible carbohydrate. For most foods, the difference between total carbohydrates and digestible carbohydrate is the difference in fiber content.

In both instances (and all instances of eating food) our body must deal with the digestible carbohydrate calories from the food we eat. In the explanation below, it does not matter where those carbohydrate calories come from (zucchini, potato, cake or ice cream) – the principle is still the same.

The Fate of Blood Sugar

When we eat the zucchini or potato or drink a sugary beverage, there are two outcomes for blood sugar (at least as they relate to this article): 1) some of the blood sugar will be consumed by the body to produce energy; and, 2) the rest will be stored.

The first one is easy to understand. When we eat (or drink) something, our body has to digest it. The act of digesting food is work for the body. Work for the body is done by “burning” or “producing” calories. Glucose can be used to “burn” or “produce” energy needed to do this work. So some of the blood glucose from the foods you eat will be consumed for energy production. But, depending on your circumstance and the amount of digestible carbohydrate you consumed, it is a relatively small amount. This means the rest of the blood glucose needs to be dealt with.

So what happens to the rest?

It gets stored and this is important for you to understand! There isn’t much we can do – one way or the other – to impact the amount of blood sugar that is consumed for energy production. Changing foods we eat, various combinations, whatever the case may be, there isn’t a significant change in the amount of glucose consumed during the digestive process. So this amount (whatever it may be) is pretty stable.

But we can have an impact on storage.

If you return to the image above, there is a cupcake and eggplant on the left hand side. The digestible portion of carbohydrate, that which doesn’t get consumed during the digestive process, gets stored as either glycogen or fat tissue. That’s what the arrows represent.

But how do we know what amounts goes into each and what can do to impact this?

Great questions!

First, our body would prefer to convert glucose to glycogen – the storage form of glucose. The remaining glucose, whatever doesn’t get consumed by producing energy, goes through step 1. This involves converting the glucose to glycogen and storing it – in either muscle tissue or the liver (the only real places our body can store glycogen). Step 1 continues until a condition is met: 1) Our body runs out of glucose that needs to be stored. If this happens, the process stops. Blood sugar is at “normal” levels and nothing else needs to be done. Or, 2) Glycogen levels in both the liver and muscle tissue are full and unable to accept more glycogen. When our body reaches this point, we go to step 2. Step 2 is converting glucose to fat and storing it in the fat tissue. We go through this step until blood sugar is “normal” and nothing else needs to be done.

Limiting Fat Storage

If you go back and look at the image, we can see the middle section (glycogen) dictates how much glucose gets converted to fat and stored in the fat tissue.

With that in mind, there are two things we can do to effectively minimize the amount of glucose that is converted to fat and stored in the fat tissue.

First, we can increase the storage capacity of glycogen. We can do this in one of two ways. By depleting our glycogen stores through dietary changes or exercise; or, by increasing the amount of muscle tissue on our body. Both of these strategies will work to increase the amount of digestible carbohydrate that gets stored as glycogen and decrease the amount of glucose that gets converted to fat and stored as fat tissue.

The second thing we can do is limit the amount of digestible carbohydrate we eat. Overall, the less digestible carbohydrate we consume, the less there is to convert to fat and store in fat tissue.

Both of these strategies will work to decrease fat storage. As an added benefit, it will also improve the body’s ability to access the fat stores, which helps improve insulin sensitivity. A positive outcome for type 2 diabetics.

Digestible Carbohydrate is an important concept to understand

Overall, as a type 2 diabetic, knowing how certain foods spike your blood sugar is important. However, knowing what happens to the digestible carbohydrate may be even more important to know.

Since we can eat foods that decrease (or limit) fat storage, we can impact our overall blood sugar. This will work to improve insulin sensitivity, so that we can control our blood sugar more naturally – instead of using medication to do it. Beyond all that, none of us like storing body fat – we don’t like the way too much of it makes us feel or look, but the negative impact it has on insulin sensitivity makes it worse.

Understanding this and acting accordingly will have a positive impact on your condition.

Sleep patterns in the absence of electricity

The focus of our discussion in the Sleep Module is to improve sleep quality so that we are well-rested. Most of “How to do this” is targeted at the last 1-2 hours before going to bed, what we refer to as transition time. While there are several aspects to this, particularly with what we have at our disposal, a major part of what we discuss is light exposure.

So we were glad to see this: A recent study in Current Biology looked at sleep patterns of three pre-industrial societies, one each in Tanzania, Namibia and Bolivia. Some key observations include the following:

  • The groups lived absent of electricity – no lights or external temperature controlling systems. So they were exposed to seasonal variations in weather, temperature and sunlight. Perfect groups for studying sleep patterns!
  • Not a single person had a BMI greater than 30. Not one. Obesity was non-existent!
  • On average, the three groups spent 7.0-8.5 hours in bed with 6-7 of those hours spent sleeping. So for the most part, they don’t sleep through the night.
  • Two of the three groups lived far enough south of the equator to experience significant changes in darkness and light exposure depending on the season. During the time of year when darkness was longer, these groups slept, on average, nearly one hour longer than when days were shorter.
  • They don’t take naps! Sensors used to determine whether they were awake or asleep recorded 10 naps over 574 days. Additionally, all of these were during the summer, when days were longer. This could be related to shorter nights and tiredness or maybe a rest period during the hottest times of the summer days. But one nap every two months doesn’t show much of a pattern.
  • Less than 3% have trouble falling asleep and staying asleep (1.5% for the former and 2.5% for the latter). This is very different than industrialized societies, where it can be as high as 30%.

As we discuss in our seminars, the transition time is important. It prepares our body to fall asleep and enter a normal sleep pattern throughout the night. Given the statistics on sleep deprivation and the fact that so many are tired all the time, it’s safe to say that most of us don’t do a good job of “transitioning” our body for sleep.

Takeways and things at our disposal.

There were a lot of important observations in this study, but a couple stand out. The first is that obesity is non-existent!

While there are certainly differences in physical activity, given that their primary mode of transportation is on foot. Other “things” are probably more important. For example, the absence of electricity means no lights, which means no TV, cell phone, tablet, computer or even lights. When it is dark and they are tired, they go to sleep. In industrialized societies, when it is dark and people are tired, they have cake, chips, ice cream, etc… at their disposal. So they plop on the sofa, eat and stare at the TV or other technology device. This light exposure (and snacking) is not a good mix for our transition time.

Another important observation: For the most part, they don’t sleep throughout the night! In every seminar we do on sleep, we are guaranteed to get a question like this:

I wake up and sometimes don’t fall back asleep for 15, 30, 45 minutes or even an hour. Why?

The conventional wisdom is that we are supposed to fall asleep and stay asleep. This is clearly not the case, as shown in this study (and countless others). But it is apparent, based on how frequently we get this question, the message isn’t being conveyed. So as health professionals, we need to do a better job of letting people know this is normal. And this is important. When you make a statement like this and ask why, there is clearly some concern. Concern leads to worry, worry leads to stress and stress makes it harder to fall back asleep.

So we clearly need to do a better job at letting people know, that for the most part, this is a normal occurrence.

2 things to do right now and improve your sleep transition time!

Sleep better tonight by:

  • Start limiting your exposure to light about one hour before bed time. Turn off the bright lights and turn on softer ones so you you can see. This includes the television and all of your electronic gadgets. If you can’t do without your computer, download this and install it on your computer. It blocks the most offensive lights.
  • If you think you are hungry and not tired, think again. And if you are hungry, eat a little something that is not processed (In other words, skip the stuff mentioned earlier).

Overall, sleep is important to your health – a lack of quality sleep is associated with nearly every chronic condition you can imagine. The fact that obesity was non-existent in these groups provides further support. To improve your health, you must sleep better. To sleep better, you need to be better during the transition time. These two tips will help you do that.

After a few days of better sleep, you won’t believe how good you feel.