[00:00:00] Ben Tzeel: So basically imagine insulin as this key that allows the cell to take up glucose. So you eat food, food breaks down the carbs, break down into glucose. Glucose, then the blood, you need the insulin to allow the cell to take up the glucose to use as energy. Well, if you don't have insulin, it's just gonna sit there and your blood's gonna get thicker and syrupy and it's not gonna move as well.

[00:00:22] Nutrients are gonna get to where they need to go, and the oxygen won't transport as well, and you start to feel disgusting.

[00:00:29] Jenn Trepeck: Welcome to Salad with a side of Fries. I'm your host, Jen Tpic, talking wellness and weight loss for real life. We're here to clear up the myth, misinformation, bad science, and marketing to teach you how to eat and how to cheat.

[00:00:43] Are you ready? I'm having salad with a side of fries. Hey friend, welcome back to Salad with a side of fries. I'm Jen Trebeck, your host and health coach here with you every week for wellness without the weirdness. And I wanna get right into it today because November [00:01:00] is diabetes awareness month. And while so much of what we talk about on salad with a side of fries supports type two diabetes, it also supports type one because balanced blood sugar is balanced blood sugar.

[00:01:14] And yet I think it's important that we're clear about what's what. So to dig deeper with us, I have an incredible guest. He's a registered dietician, certified diabetes care and education specialist and strength coach who has lived with Type one diabetes for more than 25 years. He's also the founder of.

[00:01:34] Your Diabetes Insider, a team of registered dieticians and diabetes experts who specialize in helping people living with type one and type two diabetes, achieve amazing blood sugars while eating great food and becoming the best versions of themselves when not helping the diabetes community. He's spending time with his wife, Amelia, his diabetes alert dog, Roscoe p traveling, going to sporting events, and working out.

[00:01:58] Without further ado, I give [00:02:00] you Ben Seal.

[00:02:01] Ben Tzeel: What's going on? This is amazing also. I love that intro and I'm so grateful for that.

[00:02:05] Jenn Trepeck: You're welcome. I'm so excited you're here.

[00:02:08] Ben Tzeel: I'm so hype. This has been a long time in the making too.

[00:02:10] Jenn Trepeck: I know. And we have this Michigan connection.

[00:02:13] Ben Tzeel: Yes.

[00:02:14] Jenn Trepeck: Fill everybody in. Your dad and I went to the same high school.

[00:02:17] Ben Tzeel: Yes. Literally. Which is absolutely insane as what are the odds of that? And my whole family's from Detroit area, which is insane.

[00:02:23] Jenn Trepeck: I know.

[00:02:23] Ben Tzeel: So,

[00:02:24] Jenn Trepeck: but for what it's worth, I didn't go to high school with your dad. Right.

[00:02:28] Ben Tzeel: Definitely not. I would say my dad was there way, way, way, way long ago, but it's just, to me, just how small of a world it is is just insanity.

[00:02:35] Jenn Trepeck: For sure. For sure. So we'll start with more of your story beyond your family being, you know, from the Detroit area. We just have one more thing to do here. We have to tell our members what they're getting this week. So friends, join us in the Happy Healthy Hub. Being a member of the Hub is the next best thing to working with me as your health coach.

[00:02:54] You get a recipe each week delivered to your inbox, curated articles and additional discounts from [00:03:00] me and our partners. You get interview episodes like this one in full video, including behind the scenes content, a community with the ability to post and comment on others posts, plus access to the 24 7. A MA or ask me anything to target your specific questions or challenges.

[00:03:16] You can upvote other people's questions, see past q and as and so much more. All of this, by the way, is yours for just $12 a month, or you prepay the year and get two months free. So your recipe this week is for Easy Beef chili. This is a great one to make once and then have some for today and later freeze it in smaller containers so it's easy to thaw.

[00:03:41] It's so hardy and has so much flavor. I don't know. I think this one might become a winter staple this year. For this recipe, plus the episode in full video, access to your community chat and the 24 7, ask me anything, go to a salad with the side of fries.com/membership. From there, you click subscribe. [00:04:00] Now, follow the prompts to enter your payment info, create your login to Access the hub and all of your benefits.

[00:04:05] Remember, you're going to a salad with the side of fries.com/membership, or just click the link in the episode notes 'cause that's super easy. And remember, this supports your health. Plus this show so we can keep doing this together every week. Alright, Ben, you were diagnosed with type one at age seven.

[00:04:24] Ben Tzeel: Yes.

[00:04:25] Jenn Trepeck: I'm so curious what that was like for you. What doctors told you and your family, like what were your expectations at that point? How did that hit?

[00:04:35] Ben Tzeel: It was rough. 'cause when you mentioned Michigan, my whole family, we had taken a vote as a family. If we were gonna move and go to Wisconsin or if we were gonna stay, I voted to stay.

[00:04:45] Everyone else voted to leave a month into living in Wisconsin. I get news that I have diabetes,

[00:04:51] Jenn Trepeck: so it was obviously Wisconsin's fault.

[00:04:53] Ben Tzeel: It was a hundred percent Wisconsin's fault. Right. I still hold it against Wisconsin

[00:04:56] Jenn Trepeck: State. Still all the love to all of our listeners in Wisconsin.

[00:04:58] Ben Tzeel: Yes, all the love the [00:05:00] Wisconsin people, but that's definitely what caused it.

[00:05:02] But regardless, I mean, I didn't know anything. I was seven. I was trying to figure out life and making new friends in. Fortunately, my dad does work in the medical field, so he started to see the signs of type one where I was losing weight, which as a 7-year-old, you don't have to lose a lot of weight for it to be substantial.

[00:05:16] I was peeing seemingly every five seconds, drinking a ton of water, and I was pretty irritable. But a lot of those things could have been chalked up to not being happy about moving, but. Irrespective they got the blood work. We went to Six Flags. The first and only time I've ever been to Six Flags and walked in the gates.

[00:05:31] 10 minutes in, my dad gets to call, Ben has diabetes. So suddenly the entire day it takes on this absolutely somber environment of cool what's next. And I do go to the the Children's Hospital where they start to tell me, you're not gonna be able to eat these foods. You won't have the birthday treat. You can't play sports, you're gonna have to watch everyone.

[00:05:49] You can't be strong. It really bothered me like the first two or three years. I'm sure you can imagine the first two or three years, what can I do? Like what am I gonna be doing with my life? And it got really [00:06:00] old really quickly.

[00:06:01] Jenn Trepeck: For sure, for sure. It reminds me of, we did an episode about, I mean, healthcare.

[00:06:07] 1.0, 2.0 and now 3.0 and this is like textbook old school approach. The other thing is that it reminds me, we did a nutrition nugget called no sibo, where just like placebo, right? Where we can think something's gonna work, so it does, no SIBO happens when your healthcare provider kind of says, I don't think this is gonna work.

[00:06:30] And then it doesn't, and it's kind of like, you know, just setting that expectation, this self-fulfilling prophecy of you can't be a quote unquote normal kid.

[00:06:39] Ben Tzeel: Yeah,

[00:06:39] Jenn Trepeck: you know, go live your life. Peace out.

[00:06:41] Ben Tzeel: And that's what they effectively kept saying of, oh, like you're gonna watch everyone. So for second grade, third grade, most of the time, with the exception of my own birthday, I'm watching everybody else having the cupcake or the cookie or the brownie or whatever.

[00:06:53] And I'm just sitting there chilling and wondering, will I ever get to participate? And over time, like, I'm not gonna say I became that defiant kid, but. [00:07:00] Did start to get to me and I said, I'm gonna figure out how to play sports. I like them too much. I'm not gonna sit on the sidelines. And I started to figure it out, got into high school and went to the dietician and said, Hey, I want a game muscle.

[00:07:10] I wanna be strong. I'm playing baseball. What do I need to do? And they gave me, you ready for this? They gave me a meal plan for an offensive lineman.

[00:07:19] Jenn Trepeck: What?

[00:07:20] Ben Tzeel: Right. I wish I was making this up. Like I'm at this point, what, five, ten, a hundred sixty five pounds. They're giving me something for someone who's 330 pounds.

[00:07:27] They said, oh, this is for sports. This is good. I'm like, this is for someone double my size, playing a completely different sport than I am. And that just stuck with me. And that led partially of why I became a dietician because if that's the info I'm getting, and that's supposed to be the best of the best info, what is everybody else getting?

[00:07:44] Jenn Trepeck: For sure, for sure. So what did you end up doing that created your transformation? Because you did, I mean, you played sports, you figured it out.

[00:07:53] Ben Tzeel: So effectively I realized I love working out. I love sports, I love training, and I figured out food is really [00:08:00] just the X factor of the intersection of blood sugars as well as sports, right?

[00:08:04] Because you have to fuel your body for sports. You have to fuel your body for great blood sugars. So I figured, you know what? I'm gonna go. Get a PhD in diabetes and nutrition and do everything on that front, and it'll be great and I'll change the world. And then I realized I did everything but my dissertation and I realized I wanna deal with people and being able to help people now instead of proving something that's gonna take me 20 years to bring the message to the world.

[00:08:25] So I switched, became a dietician, and then figure, Hey, I'm already a strength coach, I'm a dietician. Why not become the person that can fill that void that I didn't have growing up? Because I know it wasn't just me. There's. Thousands of people with diabetes who are athletes who don't have answers, and thousands of people just wanna live a normal life, hundreds of thousands, if not millions.

[00:08:43] So then I said, yeah, you know what? Let's start your Diabetes Insider and then. Eventually grateful he was able to grow the team and were able to impact thousands and thousands of lives on the regular. For that. I'm grateful, but that's where it all stemmed from, was I kept getting told no and said, how am I going to make this happen?

[00:08:58] Jenn Trepeck: Yeah. And I have to [00:09:00] imagine too, especially in such formative years, but even for your parents, right, for everyone, stigma is real. I think, you know, type one versus type two we'll talk about in a second, and there's certainly some confusion there and there's stigma with both. Do you watch? Love is Blind.

[00:09:18] Ben Tzeel: Everyone keeps telling me to watch it. 'cause there's so

[00:09:20] Jenn Trepeck: many diabetes. No, this, no. One of the guys has a kid with type one.

[00:09:25] Ben Tzeel: That's what it's,

[00:09:25] Jenn Trepeck: and, but even still, I hesitate to even say what's coming to my mind, but they act like it's this dramatic death sentence and it's like, hold up. That is not the reality of this.

[00:09:38] And now here we are. 25 years past when you were diagnosed, more or less. So what was it like for you and your family and what do you see now with your clients as far as that stigma and navigating, you know, workplace and relationships and all of that kind of stuff? [00:10:00]

[00:10:00] Ben Tzeel: It was, I think, really not to say rougher.

[00:10:03] I think it's, for me it was really rough 'cause the technology didn't exist. Like there were no continuous glucose monitors. I did get an insulin pump as a kid. I was still in elementary school, but I was one of the first people, like I had to switch where I got my care from because the children's hospital would not put kids on a pump like it was that new at the time, which is wild nowadays.

[00:10:21] You get diagnosed three months in, you've got a pump. But it was a very different time and I think what built on top of that was. People to your point, didn't understand. So I would get the constant, oh, well my grandpa has diabetes and their leg got cut off, or my grandma went blind. And I'm like, cool. I'm nine years old.

[00:10:38] This is fantastic. But what really, really hit me, and this was just, it was just atrocious. And I feel like the story is very pertinent and it drove me nuts at the time and it still drives me nuts. But I was 12, my town was relatively small. There was one travel baseball team in the entire area, and I was really good friends with most of the people on the team.

[00:10:58] I was, you know, doing the tryout. Everything [00:11:00] was great. I, the coach's kid was like one of my best friends at the time, and he saw the, you know, the roster and he is like, you're gonna be on the team this year. It's gonna be so great. I'm so excited. And so I was really excited. And so to celebrate, we all went to Dairy Queen, like me, the coach's kid, and a few others.

[00:11:14] Not a big deal except for all the adrenaline and everything else. My blood sugar was 4 68.

[00:11:19] Jenn Trepeck: Yikes.

[00:11:19] Ben Tzeel: For perspective, your blood sugar is supposed to be, you know, air quotes 80 to, let's just say one 50 to make an easy number. It was way outta range. And so me being 12 thinking, oh, I'll be a self-advocate. I'll tell the guy, Hey, you know, I'm gonna take my ice cream to go.

[00:11:32] I just, my blood sugar's too high. Well, that was probably one of the worst decisions I could have made because the next day I get the phone call mysteriously, Hey, sorry bud, you're not on this team. So they completely just took it. Even though the kid had seen the clipboard said, you're on it. We're good.

[00:11:48] Everyone's excited. The dad was really excited. It became this, oh, there's a medical liability here. And that followed me for the next five years, like even into high school. And so that is, I [00:12:00] think the stigma that really hit me up. He's a liability. Similar to what you're talking about with the show. The kid's a liability.

[00:12:05] He's a liability. There could be a problem here. We can't deal with this. That was what really hit me.

[00:12:10] Jenn Trepeck: What a shame, you know? That's all I can say. What a shame.

[00:12:14] Ben Tzeel: Uh, I think then it made me feel like I had to work doubly as hard as everybody else just to get the same recognition. 'cause otherwise, if I, if it wasn't like, oh, my talent blows everyone else outta the water.

[00:12:23] Well, if it's me and someone else, they don't have diabetes, therefore, he's, you get what I mean?

[00:12:26] Jenn Trepeck: Yeah, for sure. Well, I think that part of why we wanna have this conversation, especially during Diabetes Awareness month.

[00:12:33] Ben Tzeel: Yes.

[00:12:34] Jenn Trepeck: Perfect timing. So let's talk about it. Right. Type one versus type two. Go for it.

[00:12:41] Ben Tzeel: So type one, it's usually, it's genetic, right?

[00:12:43] There's very rare situations where it's not. But effectively there's some sort of autoimmune situation that starts triggered by something. Typically, people expect to be a virus of some sort, and it starts off as cascade that effectively destroys the beta cells of the pancreas that make the insulin. So your body doesn't make [00:13:00] insulin anymore.

[00:13:00] You have to get it from an external source, whether you're taking injections, whether you're on an insulin pump. You have to get it for the rest of your life from this external source. Type two is a little bit different, and where the pancreas is working, it's still making insulin, but it can't keep up with the demand of the body.

[00:13:13] So it's trying. It's trying. It's working in overdrive, it's really trying, and it's just not keeping up. So blood sugars are running higher, so that's why you get some of these oral medications that can make the. Insulin work a little bit better, and then at some point it's worked too hard for too long and eventually it burns out.

[00:13:28] Then you need insulin from an outside source. So you still have some, I don't wanna call it hope per se, but you have an opportunity to write the ship in type two and type one. You're, that's it. Once you have it, that's it.

[00:13:39] Jenn Trepeck: And I think what's so important about what you talked about is not just the different function, right?

[00:13:46] So biologically different functions are happening in the body and the. Medical management is very different between them

[00:13:57] Ben Tzeel: very, because with one out of [00:14:00] the gate it's, you're on insulin whether you like it or not. The other one is, you don't have to be on insulin unless you, I don't wanna say allow it to progress that far, but to an extent, one could argue you allow it to progress that far.

[00:14:14] Jenn Trepeck: Right, and in both scenarios. We have options and we have lifestyle choices, which we're gonna talk about in a second. But I think potentially maybe the missing piece of this conversation is that people don't understand how insulin works. Walk us through it. Like, you know, pretend we're all you at seven years old, how does insulin work?

[00:14:38] Ben Tzeel: So basically imagine insulin as this key that allows the cell to take up glucose. So you eat food, let's just say you eat carbs. In this example, food breaks down. The carbs break down to glucose. Glucose in the blood. You need the insulin to allow the cell to take up. The glucose to use as energy. Well, if you don't have insulin, it's just gonna [00:15:00] sit there and your blood's gonna get thicker and syrupy and it's not gonna move as well.

[00:15:03] And the nutrients are gonna get to where they need to go and the oxygen won't transport as well. And you start to feel disgusting. And that's just kind of what happens when there's not enough insulin there. So whether you have type one or type two, you have a blood sugar that's well out of range. You're likely feeling very similar symptoms.

[00:15:17] It's just the etiology of how you get there is different. 'cause one of them, okay, you just don't have enough insulin being made in the type two world type one. There's just no insulin. If you don't put insulin into the system, there's no insulin in the system at all.

[00:15:30] Jenn Trepeck: Yeah. And that means right then a lot of these other things that we hear about as, you know, caused by or coming from insulin or you know, diabetes, it's essentially a cascade.

[00:15:44] Of when we can't get these nutrients outta the blood into the cell. And then the blood is essentially, as you said, thicker, not functioning, not able to do its job. And there's a piece too, I always talk about with type two of understanding that insulin is there, we [00:16:00] are not responding to it.

[00:16:02] Ben Tzeel: Very accurate,

[00:16:03] Jenn Trepeck: right?

[00:16:03] And so for people to understand why some of this stuff is different and neither of which is inherently a death sentence or the end of life, as you know it.

[00:16:15] Ben Tzeel: No, you can thrive. We've seen it thousands of times with type one or type two. It's just a matter of are you willing to put in just that smidgen of effort on the nutrition, the activity, and the other lifestyle factors front to make it so your life is pretty much normal.

[00:16:28] The only thing you can't do as far as I know, is become an astronaut, which at seven was actually kind of depressing, but I, I've gotten over it as time has gone on. Right. So I'm not too worried anymore.

[00:16:38] Jenn Trepeck: Perfect. Alright, so with that foundation and exactly what you're talking about. I wanna talk about the tools, nutrition movement, how we live our lives, well, even with a diabetes diagnosis.

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[00:18:15] Okay, Ben? A key factor for people living their best lives with type one requires, you know, nutrition, exercise, diabetes, education, all of those pieces. Where should we start? We did a little bit of the diabetes education piece already, so should we go to nutrition?

[00:18:35] Ben Tzeel: I'd say nutrition because I always joke nutrition's, 80% of the blood sugar agreed.

[00:18:38] So if you don't understand it, it's gonna be a problem.

[00:18:41] Jenn Trepeck: Awesome. Go for it.

[00:18:43] Ben Tzeel: Everything you need to know in 30 seconds. No, I'm kidding. So, God, if it was that easy, that would be amazing. In a nutshell. I mean, with nutrition, it comes down to, of course, understanding the carbs like we talked about before with the insulin, 'cause those two go hand in hand.

[00:18:55] But then also understanding fat and protein have their role. So both are gonna steady blood sugars, [00:19:00] protein, ideally gonna prevent the blood sugar from going as high when you're having a meal. And then the fat ideally keeping your number steady, which can work in your favor because. Hey, you, you know, you have a little bit of fat.

[00:19:10] Your number may stay at, you know, one 30. But on the flip side, if you have a very high carb, high fat meal, your blood sugar could go high and then sit very high for hours on end. So understanding how the different macronutrients work within the blood sugar lens, but then also knowing, okay, when you're having a meal.

[00:19:26] Is your medication matched to your carbon intake? Are you doing, if you're on insulin, do you have an insulin to carb ratio? If not, one of the first things your team should be helping you with and understanding, hey, if you're gonna have, you don't need to be limited to 30 to 45 at each meal, or 45 to 60.

[00:19:39] You can have 12, you can have 97 like. As long as you have the rest of the foundation laid, you should be good as a starting point.

[00:19:47] Jenn Trepeck: So say more on that because you know, we talk about pairing our foods together all the time and understanding. You know, a lot of times when people hear, you know, oh, certain fruits and vegetables are a no-no because they have [00:20:00] too much sugar or those kinds of things.

[00:20:01] Can you speak to the reality versus I think the fear mongering. I

[00:20:06] Ben Tzeel: think the fear mongering is really around carbs in general because everyone thinks, oh, carbs are the worst. They make your insulin go up if you don't have diabetes, and if you do, then they're gonna make your blood sugar rise. And the reality is.

[00:20:16] I'm not gonna go out here and say, you can eat anything you want as long as you dose for it. Because I feel like that's a very, very a statement that's taken way outta context. Oh, you can have the giant milkshake every single day. No, don't do that. But if you do it smart and you say, okay, hey, I'm gonna have protein every time I eat.

[00:20:32] In some capacity, ideally a quality source. I'm gonna have some sort of fiber every time I eat 'cause that will also help blunt the blood sugar spike. And I'm gonna do my best to have some sort of fruit or vegetable for the potassium side 'cause the micronutrients are extremely important. You will be in a better spot than 90% of the people living with diabetes.

[00:20:49] Quite frankly, probably 90% of the people living on the planet in general.

[00:20:52] Jenn Trepeck: A thousand percent.

[00:20:54] Ben Tzeel: Yeah.

[00:20:54] Jenn Trepeck: Will you also speak to the role that gut health plays in this equation? [00:21:00]

[00:21:00] Ben Tzeel: It's a good one. So, yeah, and I, I will be the first to say I am not the best gut expert on the planet, but I can say that blood sugars and gut health and all of these things, first of all, all the sugar alcohols, sugar free, this and that, and sweeteners will wreak havoc on your gut.

[00:21:15] So please just eat the real thing. Dose, but you need to dose, have the protein with it and just eat the real thing. I'd rather you eat the real Reese's than the pretend Reese's 'cause you, otherwise you'll live on the toilet for the next three days. So that would be, you know, the first thing I would say.

[00:21:28] But second, from my

[00:21:29] Jenn Trepeck: help, every gimmies got a gotcha.

[00:21:31] Ben Tzeel: Exact yes. And the, what was it? Smart Sweets.

[00:21:34] Jenn Trepeck: Oh

[00:21:34] Ben Tzeel: yes. Read entertainment. Go read the Amazon reviews. Oh my God. They're a riot.

[00:21:40] Jenn Trepeck: That's like the Instagram comments.

[00:21:42] Ben Tzeel: Yes. Just don't do that. Like just, I say to people like. It was just Halloween, right? Oh, what we got?

[00:21:48] Sugar free candy. No, like as a child, everyone tried to gimme sugar free candy. Please don't. I'll eat three of the regular Reeses and be done. But that would be one thing. Gut health is what we were talking about. Back to the reality. The big thing here is [00:22:00] the artificial things are not gonna be great, but also when your gut health is messed up, that can impact your blood sugar.

[00:22:05] That also can potentially impact all the, you know, hedonic pathway and the brain and the pleasure sensors. Then you want certain foods that are not gonna be as great for your blood sugar. So it becomes this massive, again, cascade. The biggest thing is from a blood sugar standpoint. Also, when your blood sugars are up and down a bunch, your gut motility slows down.

[00:22:22] You don't digest things as quickly, it leads towards gastroparesis, and that's a whole nother wild thing. So the moral of the story is keep your blood sugars happy and don't eat artificial sweeteners, and you'll probably be in a better spot.

[00:22:31] Jenn Trepeck: Perfect. And then you also mentioned potassium, and that brings up, you know, a piece of micronutrients, electrolytes, and these are important for everyone.

[00:22:41] Because we all have human bodies that we're listening, you know? I mean, frankly, even animal bodies have the same situation. But speak to kind of the role of those, especially in relation to type one and type two even.

[00:22:55] Ben Tzeel: I think the biggest thing, and and I always joke with people, everyone's like, Ben, why is your favorite nutrient potassium?

[00:22:59] But [00:23:00] I'm like, because it has such a massive influence on blood sugar as I'm literally. Here's potassium. Yeah. But like literally potassium from a hydration standpoint is huge. 'cause most people sodium's not a problem. You go get sling out of the pantry, you get something. You know at a restaurant, your sodium's totally fine and that's great.

[00:23:17] But most people are neglecting the fruit and veggie side, which is potassium. But they're also just not getting enough, even if they do emphasize it. So from a blood sugar standpoint, what often happens is you end up with a high blood sugar. That's already gonna throw everything in your body outta whack.

[00:23:29] Every single process will be dysregulated, but your electrolytes are gonna be thrown outta whack as well. And there have been many times in my life, and then in patient's lives where they're sitting 2 20, 2 20, nothing happens. They hydrate and they have potassium. They come right back down. And I'm not saying it's the catchall saves everything, but it helps a ton.

[00:23:46] And I don't have a scientific basis. I just know that the electrolytes get thrown out. And when you get potassium in the picture, you do much better.

[00:23:53] Jenn Trepeck: Yeah, and for what it's worth for everybody, please tell me that the salt in your electrolytes, if you are using an [00:24:00] electrolyte powder, is not the same salt that is coming in all of the processed foods and things like that, that you are getting one that is using a high quality salt loaded with minerals.

[00:24:11] Okay? Let's talk about movement, because exercise and movement also play a tremendous role in bringing blood sugars back into normal ranges or healthy ranges, I should say.

[00:24:24] Ben Tzeel: Yes. And so with that, I'd say anyone with diabetes, really anyone without as well. But especially if you have diabetes, if you want insulin sensitivity to be maxed out, meaning that your insulin is going to work at its most effective level possible resistance training.

[00:24:37] So strength training and some sort of cardio movement, whether that's, you know, intervals, whether that's just walking something in combination with strength training is going to do wonders because at baseline, just having more muscle on your body means you're more insulin sensitive. In addition, one single bout of activity is going to raise your insulin sensitivity for 24 to 72 hours.

[00:24:58] So if by definition you suddenly [00:25:00] do this consistently, you are constantly more insulin sensitive, then at baseline you're constantly more insulin sensitive. You're gonna win both. And then don't forget walking, like we'll set. Tell people, Hey, set a step goal. And they say, why? Because your body starts to adjust to a certain amount of activity.

[00:25:14] And once you're there. There are days I don't get, let's say I'm at 3000 steps and I'm used to hitting 10,000 until I get closer to my target. I'm insulin resistant all day, and then suddenly it goes right back to normal, my blood sugar, because I wasn't on top of my activity.

[00:25:27] Jenn Trepeck: Yeah, it's so interesting because there's so many different guidelines out there about how much activity and how intense it needs to be, and I often tell people, you know, stop living by the shoulds, and what we're hearing from you is the power in steps and.

[00:25:45] Mixing in that, you know, more vigorous, moderate intensity. So with you and your clients, what do you recommend as sort of how much resistance training? Yes. The walking every day to how often we [00:26:00] really wanna get that more intense cardio session.

[00:26:04] Ben Tzeel: I mean, if you told me that someone said, Hey, I've never worked out in my life and I want to start now.

[00:26:10] If you told me two sessions of strength training. Ideally full body and one session of, I don't care if it's elliptical, walking, biking, whatever, at walking, you know, jogging, biking, whatever. It gets your heart rate up and that's all you start with per week. I'm totally cool with that. The goal in a perfect world and in my mind is we can get you to three to four lifts per week that are consistent, that are pretty good amount of effort, and then one heart pump in.

[00:26:35] I'm getting my heart rate up really high session per week. That should be ample. If you wanna do more, by all means, go for it, but. You also have to rest. And people sometimes go to the opposite of the spectrum. They try to do too much and that never ends well either.

[00:26:47] Jenn Trepeck: Exactly. And then to your point of muscle, right?

[00:26:51] Body composition,

[00:26:53] Ben Tzeel: yes.

[00:26:54] Jenn Trepeck: Muscle is our insulin sensitivity.

[00:26:57] Ben Tzeel: That's a very good way of putting it. And that's also part [00:27:00] of why I left PhD school because I got into a lot of fights about that topic.

[00:27:03] Jenn Trepeck: Wait, say more. I can't let you drop that and then move on.

[00:27:08] Ben Tzeel: I don't know if I've actually ever shared this, but Yeah.

[00:27:09] I would. Very often, they're, we'd talking about designing a study. They'd say, oh, use BMI. I'm like, no one cares about BMI. Well, no use BMI. I'm like, no. They're like, oh, well, it's a great measure. That's a good, no, it's not. No, it's not because I, at the time, I was my absolute biggest, but I was. Also very, very much stronger than I am now.

[00:27:27] And I was like, I would be classified as nearly obese. And I'd like to think that at that time, and I clearly don't have the same body composition as somebody who you know would be by the standards of this study. So that's absolutely not gonna happen. And there was a lot of butting heads. My advisor was the chair of the department at the time, and a lot of butting heads.

[00:27:46] A lot of people did not like that. I would speak up about that and I never let it go for two straight years. Every single time I would just be like, Nope, this is bs. So the reason, your exact response is exactly what. I kept saying it.

[00:27:55] Jenn Trepeck: Yep.

[00:27:56] Ben Tzeel: And that just contributed. It wasn't the only reason, but yeah. I get [00:28:00] why people like using BMI.

[00:28:01] I think BMI is a crock of shit. Sorry for my

[00:28:03] Jenn Trepeck: public. You're not alone. Everybody go back to our episode. BMI Is Bs.

[00:28:07] Ben Tzeel: Good. That makes me so

[00:28:08] Jenn Trepeck: happy. Yes. I also wrote a TED talk about BMI is Bs, but then the pandemic happened so I never gave it. But

[00:28:15] Ben Tzeel: you need to do it.

[00:28:16] Jenn Trepeck: Yeah,

[00:28:16] Ben Tzeel: please do.

[00:28:18] Jenn Trepeck: Alright. You also started to talk about, you know.

[00:28:22] Today with the technology that we have, whether it's insulin pumps and constant glucose monitors, and all the different gadgets and wearables, I wanna talk about the tools, both the ones that are super supportive and the ones that maybe are creating more stress and confusion than they're worth.

[00:28:46] Ben Tzeel: Okay,

[00:28:47] Jenn Trepeck: so where do you wanna start?

[00:28:48] Ben Tzeel: I feel, let's start with the, with the positive ones.

[00:28:50] Jenn Trepeck: Awesome.

[00:28:51] Ben Tzeel: The fun ones. Okay. I mean, I would say so you people here often, like you mentioned, the continuous glucose monitors, testing your blood sugar every five minutes for you, because I didn't have one the [00:29:00] first 14 years of my diagnosis, so every hour and a half, two hours, I'm pricking my finger.

[00:29:04] Got real old real fast to carry this thing around and went way back when I was diagnosed. Used to take a whole minute, like there was an ad ticker at the bottom of my meter talking about classes at the children's hospital. First of all, these are like eight months ago, second. This is terrible, but I digress.

[00:29:18] So yeah, those are huge one. You know, they're usually supposed to last 10 to 14 days, so that's a long time of knowing every five minutes. Oh, my blood sugar is, I mean here. Let's do a live look. And look at me, big O model person with diabetes. Look at me being 96. Anyways, I now know I'm 96. Pumps. Insulin pumps are great because instead of injecting every time you eat, you're doing ideally once every three days, you can turn down your insulin, you can turn up your insulin, you can take extra.

[00:29:44] It's just a convenience factor. There's algorithms that can work in conjunction with the CGM to make your life easier. Some people love 'em, some people hate 'em. They're not like a guaranteed method of success. A lot of people think the pump does everything, but it won't. It'll do like 75% of the work, but you still have to have some sort of active role.[00:30:00]

[00:30:00] Those two things make life. Way simpler than way back in the day, especially if the algorithm works well.

[00:30:06] Jenn Trepeck: Awesome. I'm sorry, I digress a little bit 'cause this is more. With type two, you know, with a lot of my clients, first of all, I love a constant glucose monitor. I love that data. And the thing, I'm curious if you see this, but part of why we do what we do is to help people interpret the information that is coming at us, because simply having the numbers doesn't necessarily translate into understanding them.

[00:30:32] Ben Tzeel: Yes, 100% yes. 'cause like we'll spend most of our sessions with patients breaking down, Hey, here's the trend. For example, at lunch, five outta seven days, you dropped. Let's talk about what happened beforehand and then what we need to adjust. Granted, someone without diabetes doesn't have to worry about the insulin idea, but for us, hey, maybe it's just adding more cars.

[00:30:53] Maybe it's removing something else. But it's one thing to have knowledge, but it's one thing to have knowledge and not do anything with it, and then it's just depressing. [00:31:00]

[00:31:00] Jenn Trepeck: Exactly. And I find too that the difference maker for a lot of those is if you're not working with somebody who's gonna sit down and look through it with you, is the interface that your monitor works with.

[00:31:11] So, you know, we did a partnership with Nutrisystem. I highly recommend their interface. I think it's. One of the best that I've played with. And then the other piece with what you were talking about with pumps and even with my type two clients, especially as we're making so much progress, one of the things that I recommend them talking to their physician about is can they give you a type of insulin that we can better adjust so that we're not always pumping you full of this max dose that we can, you know, play in real time.

[00:31:45] To keep you stable versus having this blanket, this is what I get,

[00:31:50] Ben Tzeel: right? When you're on multiple daily injections or just in this case, hey, you're on a basal insulin. You take 30 units, you've got 30 units, but with the pump, hey, the next two hours needs to go down, [00:32:00] about to be active. There you go. Now you're back up to normal.

[00:32:03] That level of depth and granularity I think is huge for blood sugar management.

[00:32:08] Jenn Trepeck: And just adding to this as things pop to my mind. I also think too, we would expect to see blood sugar rise on your glucose monitor during activity.

[00:32:20] Ben Tzeel: Yeah. Depending on the activity.

[00:32:22] Jenn Trepeck: Yeah. And that often freaks people out.

[00:32:24] Ben Tzeel: Oh yes.

[00:32:25] Oh my God, yes. I didn't know about this either for probably the first 10, 12 years. And I remember one day I was dead lifting super heavy and I went from 90 to three 70 and I was like, holy god, what just happened? And then I realized I was, did some digging. I'm like, oh yeah, you know, your liver dumps glucose and it thinks you need energy.

[00:32:43] So these things are normal, but they're not expected by most people. Or even sprinting will do it too, by the way.

[00:32:50] Jenn Trepeck: Yes. And I like to think of it too, as we want the body to respond. That's actually a fantastic sign that we are doing these things. [00:33:00] The body is responding and doing what it's supposed to do.

[00:33:02] It's releasing fuel so that your muscles and your cells can do what you're asking of them.

[00:33:08] Ben Tzeel: And the key is just if it overshoots, right? Because obviously in certain situations when your number goes really high. It overshoots. But on the flip side, the fact it's doing its job is what we want it to be doing.

[00:33:18] And even adrenaline, I feel like is one major thing that people don't think about. It does the same thing. You could be watching a sporting event like you know, the Vikings Lions game and suddenly adrenalines threw the roof and your blood sugar just skyrockets. The game ends and your blood sugar comes all the way down.

[00:33:33] You didn't do anything. You were just sitting there.

[00:33:35] Jenn Trepeck: Agreed. All right. And then what are some that you think maybe are overlooked or not as helpful as they might be?

[00:33:44] Ben Tzeel: In terms of actual tech? Like wearable things

[00:33:47] Jenn Trepeck: or even some of the tools that are provided for type one?

[00:33:51] Ben Tzeel: I think something that not enough people know about that I wish more people did, and you could argue this as a tool, you could argue this as an insulin, but I think the [00:34:00] inhalable insulin afrezza.

[00:34:01] And then I also think the inhalable glucagon, the bime. Those are massive because most of the time you think of, okay, insulin, you're injecting, you're using a pump. The inhalable stuff, again, obviously you have to, you know, go through your doctor, et cetera. That stuff kicks in way faster because it goes to your lungs and it's outta your system faster.

[00:34:18] So if you're ever got stubborn high blood sugar. Very helpful to help your blood sugar come down. And then the simi, the glucagon, everyone thinks, oh, glucagon, God forbid you have a seizure. Someone needs to, you know, open up this kit and mix this stuff. And that's scary. Well, this is, hey, you're still, you know, functional.

[00:34:33] Your blood sugar's really dangerously low. Cool. You're done. It's nasal my bad. It's not inha nasal, but whatever. It's a heck of a lot easier than somebody else having to deal with it while you're passed out and someone else is freaking out. So those are two things I think that are extremely underrated.

[00:34:47] Jenn Trepeck: Awesome. And then you brought up this idea of the people around us who are supporting the person with Type one diabetes. And so what do you think it's important for [00:35:00] the supporters? And the allies to know and understand about, you know, working with the person diagnosed with diabetes, or even the technology that, you know, the person with diabetes is using.

[00:35:16] Ben Tzeel: I think it has to be in, in the case, if we go like, you know, spouse, partner, et cetera, that should be a conversation that's had early on. So you're on the same page. Because if they're not willing to be on board somewhat, they're probably not gonna be the person for you. But more importantly, knowing and expressing this is the involvement I want you to have.

[00:35:33] Hey, if my number's doing blank and I'm not doing well, not a dangerous situation, but just my blood sugar is super high, I'm super low, you know, this is what I want you to do. I'm being very transparent and very clear so they know, Hey, this is my role. I'm not gonna overstep, I'm not gonna nag, but this is what I know to do.

[00:35:48] I don't think enough people have those conversations early on. So then a situation arises and the person with diabetes snaps. The other person doesn't understand why. And then there could be some sort of nasty downfall because of that situation. [00:36:00]

[00:36:00] Jenn Trepeck: Yeah. And will you give a couple of examples of what might that look like?

[00:36:05] Ben Tzeel: Oh, this is good. So I'm really fortunate. My wife's a pharmacist. So when we met, she ironically had like a rotation in her pharmacy, you know, training that she had to wear an insulin pump with saline, but an insulin month. She knew what it was like. So I'm like, this is great. You can dose me. This is awesome.

[00:36:19] But same time, right? She still understands that there's times where my blood sugar goes high. And I don't want to be around anybody. And so she knows, hey, if my number's high not to let me be, but you know, hey, if I haven't hydrated, maybe she'll come through with some water, but she knows, Hey, I've corrected, you know, kinda let me do my thing and I'll be fine.

[00:36:37] But there's also times where, you know, if my blood sugar's low, Hey, did you take the stuff? Hey, I'm good. Awesome. She knows to let it go because. If not, there could be a situation that we've made videos doing like parodies of this, my blood sugar's 50, oh my God, here's half the fridge, I got you. And it's like, I'm literally just chilling.

[00:36:52] I already took my glucose, I'm fine. So having that understanding is I think really important. I know the episodes I've done with her on my own podcast of what it's like to date and [00:37:00] you know, being married, those always do well. 'cause people are just intrigued to know the other side. Yeah.

[00:37:04] Jenn Trepeck: So tell us a little bit more behind the curtain.

[00:37:06] Like, you know, when did you guys have that conversation? I assume early on, because it's part of what you both do.

[00:37:12] Ben Tzeel: Yeah, so we are, I mean, telling the real story. So we met on Hinge, so she already had an idea, 'cause she could see in a couple of my pictures, like my CGMs, loud and proud right there. So the first date she actually dosed my pump for, I think we went to this like burrito place and like she dosed my pump because I was like, Hey, you've used this, you've obviously had your rotation.

[00:37:30] It was awesome. And then fortunately within I would say about a month-ish, we had like. We knew it was gonna probably be serious, and so we had the legit talk, but also hilariously, and she brings it up and I actually don't let her live it down. She pulled out like five of my pump sites, like in the first month of dating, just from like, oh, hey, it's so good to see you.

[00:37:48] Let me hug you. Rip. I'm like, cool. Thanks. That obviously kind of came to the forefront, but it's also funny in retrospect.

[00:37:54] Jenn Trepeck: So let's talk about that because I think part of, you know, removing this stigma is helping people really [00:38:00] understand. So somebody has a pump. What do we need to know about hugging them?

[00:38:05] What questions do we not need to ask? Even just understanding or what does that conversation end up looking like?

[00:38:13] Ben Tzeel: I mean, I think the most common thing is always, oh, is that a pager? Because I mean, look at it like you look at it, you don't know. Like it could be a pager, I guess, except for the wire attached to me.

[00:38:21] So like Right.

[00:38:21] Jenn Trepeck: So for everybody, our members can see it on video, but for everybody listening, it does. It looks like, you know, an old school pager with a clip,

[00:38:28] Ben Tzeel: right. People don't know, right? So if it's someone that you're like, you know, they have diabetes, it's a pump. I wouldn't worry about hugging them.

[00:38:34] Like obviously it happened that she just happened to snag her arm on the tubing, which happens on doorknobs and happens, you know, in regular life anywhere. Oh no. It just, you know, my pump fell, fell off the table and it rips out of me. Like it happens, it's fine. But the biggest thing is just recognizing if there's a pump.

[00:38:49] You know, maybe take a quick scan for the wire. Usually the wire should be tucked in, so if it's not, you'll see it. If it is, then you're fine, but. I wouldn't really stress too much. If you're not sure what it is, you could be like, [00:39:00] Hey, you know, is your, that your insulin pump? Is that a pager? Like kind of what is it?

[00:39:04] If you're curious, if you even care. And I don't think it's really a big deal for most people. Like when I was a kid, people asked about it way more often than people do now. Nobody cares now.

[00:39:13] Jenn Trepeck: Yeah. And I think by that point too, you can take the person's lead if it's choosing a restaurant. For the most part.

[00:39:21] Everybody knows how to navigate the menu for themselves.

[00:39:25] Ben Tzeel: Yep. Most of the time, like if they're someone who's type one and celiac, ironically, within the type one space, I think it's eight times more prevalent. So if you have type one, you have an eight times higher likelihood of getting Celiac in the regular population.

[00:39:36] Jenn Trepeck: Got

[00:39:36] Ben Tzeel: help. Yeah, you, yeah, exactly. You may want to, you know, defer to the person or just talk in conjunction, hey, what might be the type of place but. If someone with diabetes has to navigate a restaurant, if they have the right education, not shouting out us, but shouting out us, you can eat anywhere. There's times I will intentionally go to somewhere and eat the most obnoxious things just to demonstrate it can be done with great blood sugars.

[00:39:57] So yeah, it can absolutely be done,

[00:39:59] Jenn Trepeck: [00:40:00] for sure. And to the point of all of this, everybody is human. We all have these bodies. They're doing their best at every given moment, you know? Yeah. And we just support it.

[00:40:13] Ben Tzeel: And I think the biggest thing is if, whether you're a partner, whether you're a friend, you know, someone you know, has it, just ask them how they want to be supported.

[00:40:19] Right? If they want any support with it. Like there's people, there's ways, I'm like continuous glucose monitors where you can have it like linked, so you can have up to five friends that can see your blood sugars wherever you are. But there's couples I know that they share, like I share mine with Amelia.

[00:40:31] There's couples I know that don't want to share. Because they're like, oh, well if Jimmy's out, you know, west or whatever, I can't do anything. Why do I need to know what his blood sugar is? So it's just a conversation that's personal to everyone. You just have to have that conversation with whoever you would be close enough to, to either review your blood sugars or you know, whatever situation you wanna have with parents and kids.

[00:40:50] May be a different dynamic.

[00:40:51] Jenn Trepeck: For sure, for sure. But having those conversations is, again, part of removing the stigma, better understanding and having those relationships For sure. [00:41:00]

[00:41:00] Ben Tzeel: Yes, and there are times like intimately like yes, if your blood share's outta whack, it will impact, you know, the happy, fun time.

[00:41:06] We'll leave it at that, right? Like it'll absolutely impact that if your number's not in range, so like you have to be aware of it. Your partner should probably be aware of it as well, so.

[00:41:15] Jenn Trepeck: Excellent.

[00:41:16] Ben Tzeel: Yeah, I can, I can leave it there. I can dive in. It's completely right. I dunno. Family friendly, the shows,

[00:41:20] Jenn Trepeck: right?

[00:41:20] Well, you know, I marked them all explicit because I have a potty mouth, but we have so many, we have heart health episodes that go back every February. We have heart health episodes that speak to exactly what we're talking about. You know, that blood sugar balance, metabolic health is all connected.

[00:41:37] Ben Tzeel: Oh yeah.

[00:41:38] And it's every single aspect of life with diabetes because the blood sugars are everywhere will be impacted. That's why everyone's like, oh, you know, vision or you know, nerve endings or kidneys, but like everything is impacted.

[00:41:50] Jenn Trepeck: Yeah.

[00:41:50] Ben Tzeel: There's more motivation to have better blood sugars.

[00:41:52] Jenn Trepeck: Exactly. I was just gonna say, it doesn't mean you're doomed.

[00:41:54] Ben Tzeel: No, not at all. Just stay in range and everyone's like, oh, if your A1C is under seven, you're fine. I'm like, yes. If your [00:42:00] A1C is under seven and you're not ping ponging every five seconds, you're probably fine. So yeah,

[00:42:04] Jenn Trepeck: nuance. Nuance. Exactly. They can

[00:42:07] Ben Tzeel: do.

[00:42:07] Jenn Trepeck: Right. Final thought. Anything we missed before we go to our rapid fire off topic questions?

[00:42:13] Ben Tzeel: Oh, there's so many. I mean, we could be here for like five hours masterclass on everything, but I feel like we've hit the majority of it. A lot of it is just have the fundamentals down pat and then realize, okay, once you can do that, that's 80 to 85% of the equation. If you have a care team that does, well take advantage of that.

[00:42:29] If you don't have a care team that does, well find one that will fit your needs. I think that's the biggest thing is most people are like, well, I'm stuck with this team. No, you, I have choice. You do have a choice.

[00:42:37] Jenn Trepeck: A thousand percent. All right. Our rapid fire off topic questions. First one, what's the best thing you've done for your health this week?

[00:42:45] What's the naughtiest thing you've done related to your health this week? You know, as we say, the salad and fries of your week.

[00:42:51] Ben Tzeel: Ooh, this is such a good question. The best thing, and we're just talking the last seven days only. I know the naughtiest thing I've done all right has been my sleep has not been on point the [00:43:00] way that it should.

[00:43:01] I think the time change certainly does not help me at all, but I have just, I need to get back on my eight hours and higher game. So that's absolutely the naughty. The best thing I think would be my workouts have been consistent even when I haven't wanted them to be, and then getting my vitamin D in the sun has been consistent 'cause fortunately we have Sunhill here still.

[00:43:20] Jenn Trepeck: Nice. If you weren't the founder of your Diabetes Insider, what would you do?

[00:43:25] Ben Tzeel: I've always wondered this honestly. Man, these are such tough questions. I love it though. If I wasn't with your Diabetes Insider, I would probably, I would be an entrepreneur. I just don't know what I'd be doing. I'd be doing something, something, I'd be developing something probably in the health space to make life easier for people.

[00:43:43] But it just, it may or may not be diabetes related.

[00:43:45] Jenn Trepeck: Yeah. Favorite book on any topic other than your area of expertise or a fiction book?

[00:43:52] Ben Tzeel: Favorite book of all time, man. And it can't be a, well, I guess it could be a business book too. Mm-hmm. I really like 48 laws of [00:44:00] power, just 'cause I like all the history stuff in there.

[00:44:02] I just think it's fascinating and how people just repeat the same thing again and again and again. But maybe that makes me a weirdo. I don't know.

[00:44:07] Jenn Trepeck: No, I like it. I'm with you. If you could cure one ailment disease or sickness, what would it be?

[00:44:13] Ben Tzeel: It's a really tough question. I don't know. That's a challenge.

[00:44:16] Maybe it would be heart disease. No, I'm just kidding. I mean, obviously both diabetes for that matter. Yep. Put it all there.

[00:44:22] Jenn Trepeck: For sure. If you were a superhero, what would be your superpower? I

[00:44:26] Ben Tzeel: don't know. I'm like, these are so hard.

[00:44:30] Jenn Trepeck: First instinct, put rapid fire, first instinct.

[00:44:32] Ben Tzeel: Instinct of all time would probably be super strength.

[00:44:35] Jenn Trepeck: All right. What's your biggest pet peeve

[00:44:38] Ben Tzeel: when people say ex Xavier, when it's instead of Xavier, like you don't say ex xylophone. You say Xlophone.

[00:44:46] Jenn Trepeck: I'm laughing 'cause I get it. Alright, last one. In your opinion, what's the next frontier in wellness? I

[00:44:53] Ben Tzeel: mean, I hate to be the cliche person, but AI integration into how it can make life that much easier and ideally [00:45:00] with, you know, the different algorithms, everything else, how you can really biohack everything.

[00:45:05] Jenn Trepeck: Well, Ben Seal, thank you for being here. Tell everybody how to connect with you, where to learn more, all the things.

[00:45:12] Ben Tzeel: So for social media, got lots of entertainment, but also lots of knowledge drops at Man of Zeal, M-A-N-O-F-T-Z-E-E-L. I may change it to at your Diabetes Insider just to be consistent. So stay on the lookout if you can't find it.

[00:45:26] And then of course you're interested in working with. My team and I, we're all dieticians. We all live with diabetes ourselves and we've all got exercise backgrounds. Your diabetes insider.com.

[00:45:35] Jenn Trepeck: Excellent. We'll put links to everything in the episode notes, so also if you change your social, we'll update that.

[00:45:39] You just let us know.

[00:45:40] Ben Tzeel: Amazing. Thank you.

[00:45:41] Jenn Trepeck: Yes, thank you. Again, just appreciate your energy and passion for helping people. So thank you.

[00:45:48] Ben Tzeel: I'm just grateful that we got to have this conversation. I had a lot of fun.

[00:45:50] Jenn Trepeck: Likewise. Friends on Friday in this week's bite-sized bonus episode, we're talking about capacity, and I'm sure you're thinking, I'm sorry, what?[00:46:00]

[00:46:00] Right? So it's a bit of a hint. It's capacity versus capability. So what does this have to do with all your health efforts? That's exactly what we're gonna talk about on Friday in this week's bite-sized bonus episodes. So be sure wherever you're listening, click a plus sign or the follow button, and then your app will alert you when the nutrition nugget goes live on Friday morning.

[00:46:20] Well, as always, everybody, I'm your host, gen Tpic, connect with the on Instagram or all social media. I'm at Gen Tpic, J-E-N-N-T-R-E-P-E-C-K Website is a salad with the side of fries.com. Pick your platform, send a message. Hearing from you is the highlight of my day. I love hearing your takeaways, your ideas, your questions.

[00:46:40] This is also the easiest way to learn more about working with me as your health coach. Ben Zeal, thank you again for joining us.

[00:46:47] Ben Tzeel: Thank you for having me. This has been a blast.

[00:46:49] Jenn Trepeck: Absolutely. And friends, if you are not already join us in the Happy Healthy Hub, you'll go to a salad with the side of fries.com/membership.

[00:46:57] This shows your support for this podcast, this [00:47:00] community, and your health. On top of this week's episode and full video with behind the scenes content, your 24 7, ask Me Anything, you'll get this week's recipe for the Easy Beef Chili. So until next week, remember, diabetes does not mean you're doomed. Just like for all of us.

[00:47:16] It comes down to quality education, helpful tools, and encouraging support to live your best life. Well, friends, that's it for today's episode of Salad with a Side of Fries. Congratulations for making yourself and your health a priority. Thanks so much for joining us. Be sure to click subscribe or follow on your favorite podcast platform.

[00:47:36] Share us with a friend and we'll be back next week. Always remember you deserve it and you are worth it. Happy, healthy.