DelaneMD Weight Loss for Healthcare Providers

In this podcast, I talk about how meal planning can help reverse type 2 diabetes by addressing its root cause: insulin resistance. I explain that insulin resistance develops from repeated insulin spikes, which are mostly driven by the modern, carb-heavy diet. I walk you through how to swap out high-carb meals for low-carb, real food options—without giving up the flavors you love. I also share tips for eating at home and dining out, including how to plan ahead so you're not stuck guessing. If you find it hard to implement these changes, I invite you to schedule a Reverse Your Diabetes Assessment call.

In this episode, we dive into how to create a personalized health plan that actually works for you. Instead of chasing numbers or following someone else's rules, you'll learn to define what health means in your own life—through food, exercise, sleep, and stress management. I'll walk you through simple steps to build a sustainable plan based on your values, not willpower. We'll also explore common pitfalls and how to avoid them. If you've ever felt frustrated by doing “all the right things” without lasting results, this episode will show you a better, more empowering way forward.

In today's episode, we dive into the four essential lifestyle strategies that drive better blood sugar control—real food, regular movement, stress management, and quality sleep. But knowing what to do isn't the same as doing it. That's where mindset comes in. I'll walk you through why these changes are so challenging, especially when food has been your go-to for comfort, connection, or coping. You'll learn how to reimagine what health truly looks like for you—and how to start showing up as that future version of yourself today. If you're ready to do the real work of lasting transformation, this episode is your starting point.

Indecision is exhausting—and it's one of the biggest reasons people stay stuck. In this episode, I share how making decisions you like and stick with is the real key to reaching your health goals, including reversing type 2 diabetes. I walk you through how I broke free from the cycle of daily back-and-forth, and how you can too. We'll discuss why decisions are actions (not one-time events), how to align choices with your values and authenticity, and how to show up for yourself even when it's hard. If you're ready to stop spinning your wheels, this episode is for you.

If you've tried everything to get healthy with type 2 diabetes and nothing sticks. What if you are not focusing on the right “right” problem? Maybe it's time to look at your beliefs (not your food). This episode reveals how your brain's Reticular Activating System (RAS) creates your experience by filtering in what you already believe. Whether it's “this is too hard” or “I always fail,” your RAS is finding evidence to prove it true. But here's the good news—you can shift your focus, change your beliefs, and get very different results. Learn how to direct your RAS so your brain starts working for your health, not against it.

Ever said, “I know what to do, but I struggle to do it”? You're not alone. In this episode, I dive into why so many of us—especially those with type 2 diabetes—feel stuck between knowing the solution and actually taking action. I share my own struggle with budgeting (hello, makeup and restaurant spending!) and how it mirrors the resistance to making dietary changes. The problem isn't knowledge—it's discomfort, resistance, and not getting granular with your plan. You'll learn how to identify the real issues behind your inaction and get practical steps to finally move forward with your health (or finances!).

Consistence is key for better blood sugars! This is a webinar I did in 2024 about mastering consistency. I cover insulin resistance as the cause of your diabetes, how to master strategies to fix your diabetes, client stories, and how to create consistency. Check it out!

Ever noticed your blood sugars fluctuate throughout the month—sometimes for no apparent reason? You're not imagining things! Your menstrual cycle plays a huge role in insulin resistance, cravings, and energy levels. In this episode, we break down how estrogen and progesterone impact your blood sugar, what patterns to look for, and how to adjust your food, exercise, and self-care to stay on track. Whether you experience big shifts or subtle changes, understanding your cycle is a game-changer for managing diabetes. Tune in and take back control!

Many people see quick success managing their blood sugars by cutting carbs, but what happens when you decide to indulge? Blood sugars spike, and frustration sets in. The truth is, type 2 diabetes isn't just about food—it's about insulin resistance. In this episode, I break down insulin resistance using a car analogy—bad fuel (food) and how it contributes to poor performance of the engine (metabolic performance of the cell). Fixing diabetes requires more than avoiding sugar; it's about healing your cells/engine. Ready to learn how? Tune in and take control!

Do cravings feel like they control you? You're not alone! In this episode, I go beyond short-term fixes and dive into how to process a craving—without resisting it and without giving in. You'll learn why our brains crave unhealthy foods, why even overeating “good” foods can spike blood sugar, and the step-by-step process for sitting with cravings without acting on them. If you're ready to stop feeling powerless around food and truly fix your diabetes, this episode is a must-listen. Plus, I'll share how coaching can help you make this change for good. Tune in now!

Feeling frustrated with high blood sugars when you're sick? You're not alone! In this episode, we dive into why illnesses—like colds and sinus infections—cause blood sugar spikes, especially for women with type 2 diabetes. I'll explain the role of cortisol, how common medications impact your glucose, and why antibiotics aren't always the answer. Plus, I'll share what you can do to support your body and keep your blood sugars as steady as possible. Don't let a cold derail your progress—tune in for practical tips to stay on track!

Do you ever feel like cravings and urges are running the show when it comes to your food choices? You know what's best for your health, but the pull toward certain foods feels too strong to resist. In this episode, we're breaking down exactly why cravings happen, how emotions like fear and anxiety make them worse, and why your brain is wired to keep you stuck in the cycle. Most importantly, I'll share the mindset shifts and practical strategies you need to regain control and make choices that truly support your health. If you're tired of feeling powerless over food, this episode is a must-listen!

Overwhelmed Trying to Fix Your Blood Sugars? Start Here. Type 2 diabetes can feel like a never-ending puzzle—so many numbers, so much conflicting advice. How many carbs? What about fasting? Is fat good or bad? The overwhelm keeps so many women stuck in inaction. In this episode, I'll show you how to shift your mindset and tackle your health like a Rubik's cube—one step at a time. You don't have to be perfect. You just need to start. Tune in for a clear, step-by-step guide to getting started—without the stress.

If you've ever wondered how exercise fits into fixing your type 2 diabetes, this episode is for you! Building muscle isn't just about getting stronger—it's a powerful tool for improving insulin resistance and stabilizing blood sugars. In this episode, I break down the science behind how movement impacts your metabolism, why muscle is your ally in reversing diabetes, and how to start incorporating effective exercise into your routine. If you're ready to see real changes in your blood sugars, tune in and learn how to use exercise to take control of your health!

Many women with type 2 diabetes avoid making changes because they fear they'll have to give up the foods they love forever. But is that really true? In this episode, I dive into the basics of insulin resistance—what causes it, how processed foods impact your health, and what actually needs to change to see results. I also address a listener's concerns about maintaining a vegetarian diet while managing blood sugar. If you've been hesitant to make changes because you think you'll have to give up everything you enjoy, tune in—I think you'll be surprised!

Fixing your diabetes isn't just about food choices and exercise—it's about belief and grace. Most women struggle with doubt, frustration, and guilt, thinking their past failures define their future results. In this episode, I break down why self-belief is the foundation of lasting health and why showing yourself grace is just as crucial as making the right food choices. You're not broken—you're learning. Every step forward is progress. Tune in to discover how shifting your mindset can change everything and give you the health and freedom you deserve. Listen now and take control of your diabetes for good!

Do you ever feel like your thoughts about food keep you stuck? In this episode, we explore how common beliefs like "I'm a sweet addict" or "A little is okay" can sabotage your health goals. Learn how to challenge these thoughts using metacognition—a skill that lets you think about your thoughts—and three powerful questions: Is it true? Is it necessary? Is it kind? This mindset shift is the key to transforming your relationship with food and taking control of your diabetes journey.

You may not know what coaching looks like and how it can help. This podcast is here to answer your questions about what it's like to work with me. Heidi is a client of mine who has seen her A1c cut more than in HALF! She has done amazing work and proved to herself that her health is in HER HANDS. Check out this episode to see what is possible for YOU!

In this episode, we tackle a common misconception: the belief that type 2 diabetes is solely caused by genetics. The explanation of how lifestyle choices—particularly diet—play the leading role in the cause of this condition. Discover the science behind insulin resistance, why processed foods disrupt your biology, and how you can regain control over your health. Before turning to medications, learn how simple, deliberate food changes can transform your blood sugar levels. This episode includes practical advice to challenge beliefs, overcome cravings, and embrace a healthier future without dependency on the “healthcare” industry.

This podcast explores my personal journey of overcoming insulin resistance (IR) which has led me to helping other women with type 2 diabetes achieve better health. Sharing my own struggle with gestational diabetes and the challenges of being a busy professional, I explain from my unique perspective how traditional medicine often focuses on symptom management rather than root causes. I detail my transformation through coaching, rethinking health beliefs, and embracing functional, healthy approaches to food and lifestyle changes. This episode also emphasizes why change feels uncomfortable due to neurochemistry and how leaning into discomfort leads to lasting results.

In this episode, we explore how to set meaningful health goals for 2025 that help reverse insulin resistance and improve type 2 diabetes naturally. You'll learn how to dream big, break your goals into actionable steps, and address past failures with a champion's mindset. By investigating what's held you back and creating a granular plan, you can overcome barriers and achieve lasting success. Whether it's lowering blood sugars, losing weight, or dropping medications, this episode will guide you in turning your intentions into reality. Let's make 2025 your healthiest year yet!

This episode talks about the importance of dropping our worries during the holiday season. When we see that anxiety is feeling out of control about the future and depression is feeling out of control about our past, we start to see that living in the moment is the only place we have any control and agency. This is the place where we can make a difference. This episode makes a case for the benefits of living in the present and challenges you to do it! WARNING: I had some microphone issues in the last few minutes of the podcast. It was during my medication warning, so here it is in print: If you're on medications for type 2 diabetes, be cautious when changing your diet. Your meds were prescribed based on your eating habits, so adjustments will be needed. Monitor your blood sugars closely and open a clear line of communication with your doctor to ensure your safety.

The holidays can feel like a minefield of tempting foods, conflicting desires, and food pushers urging you to indulge. This episode dives into managing cravings and urges while honoring your health goals—without missing out on the season's joy. Learn how to make a plan that balances enjoying holiday treats and keeping your blood sugars steady. Discover strategies for handling unexpected temptations, advocating for yourself, and using simple tools like fasting and exercise to mitigate the effects of indulgence. Tune in to take control of your holidays, savor the moments, and protect your health.

Building muscle is a powerful tool for improving insulin resistance, the root cause of type 2 diabetes. Muscle acts as a storage site for glucose, helping to lower blood sugar levels and reduce A1c over time. Larger muscles store more glucose, making them critical for managing fasting blood sugars effectively. While insulin sensitivity can improve, limited muscle mass may still lead to elevated blood sugar levels. Strength training, particularly lifting heavy weights, is essential for building muscle and enhancing glucose storage. Incorporating weightlifting into your routine improves blood sugar control, boosts metabolism, strengthens bones, and supports overall health.

This episode focuses on how women with type 2 diabetes can navigate the holiday season while working toward better health. The root of sustainable health isn't just food or exercise—it's mindset. We explore how shifting from an external locus of control ("health is out of my hands") to an internal one ("I create my health") can empower women to make better choices. Learn how healthy individuals approach food, stress, sleep, and the unexpected, especially during the holidays. By adopting small, consistent changes, you can start living like a healthy person now—even in the face of challenges. Discover actionable steps to take control of your diabetes, health, and life. Visualize your future without diabetes, take small daily steps, and grow your power to change. Want to take the first step? Schedule a Better Blood Sugars Assessment Call today!

The holidays are coming, and it's easy to avoid discomfort by giving in to unhealthy choices. But discipline, though uncomfortable, leads to freedom. Avoiding hard choices—like skipping that extra slice of pie or ignoring fasting blood sugar levels—creates long-term challenges. Discipline in food choices and health habits can reverse insulin resistance and improve type 2 diabetes. It's not about avoiding all enjoyment but planning what truly matters and sticking to it. Practicing discomfort now, like resisting food desires, builds the freedom of a healthier, med-free life. This holiday season, lean into discomfort to stay on track and enjoy true freedom.

In this episode, we dive into the journey of a woman battling type 2 diabetes. She's tired of meds and endless advice that doesn't work—until she meets a guide (that's me!) who helps her take action. Through the 14 Days to Better Blood Sugars plan, she discovers how small changes can avoid failure and lead to long-term success. We'll explore why 90% of Americans are insulin resistant, how to take control of your health, and why avoiding the financial and life quality toll of diabetes is possible. Ready to rewrite your story? Set up a Better Blood Sugars Assessment Call!

Are you ready to take control of your diabetes and leave medications behind? In this episode, we dive into the four key pillars—food, exercise, sleep, and stress management—that can transform your health and blood sugars. Understand why "eat less, move more" isn't the answer and how consistency with the right strategies can lead to lasting results. Whether you're feeling stuck or unsure of your next steps, tune in to learn actionable steps that will help you thrive. Ready for more personalized guidance? Schedule your Better Blood Sugars Assessment Call today!

If you're tired of hearing “just eat less and move more” while struggling to control your blood sugar, this episode is for you. Join us as we break down the real approach to fixing type 2 diabetes from the root. You'll learn why traditional advice often falls short and explore the four pillars for lasting change: diet, exercise, sleep, and stress management. From managing insulin resistance through better food choices to building muscle for metabolic health, this conversation is packed with actionable insights. Ready to finally take control of your health? Listen in and start your journey to freedom from diabetes!

In this episode, I talk with health coach Stacy Heimberger, MD about helping women overcome sugar cravings to live healthier lives. We dive into the challenges many of my clients with type 2 diabetes face, from food scarcity and perfectionism to the difficulty of managing cravings during times of stress or loss. Stacy shares practical tools and strategies to help women step away from sugar, along with her unique approach to meal planning to support long-term success. Listen in to learn more about building a sustainable path to health and find out where you can access Stacy's valuable resources.

In this episode, we dive into why strong, successful women still struggle with elevated blood sugar despite their determination. You know the stakes are high—heart disease, kidney failure, blindness—and you refuse to let food control your health. We'll explore key issues like insulin resistance, hyperinsulinemia, and the hidden dangers of low-sugar, processed, and artificial foods. You'll learn practical tools, including dietary changes and exercise, to address the root causes of diabetes. It's time to reclaim your health and live a life full of energy and memories without being held back by diabetes.

In this episode, we talk about why traditional methods of managing diabetes often fail and how a different approach is needed. You've accomplished so much in life, but if your health and diabetes are holding you back, it's time for a change. Coercive diets and quick fixes don't work long-term. Instead, learning to change your relationship with food and cravings is key. Coaching can guide you through this process, helping you stop sacrificing your health for unhealthy foods. Ready to make real progress? Email delane@delanemd.com to schedule a Better Blood Sugars Assessment Call today!

In this episode, we explore why the healthcare industry often falls short in helping women with diabetes achieve lasting health. The system focuses on medication rather than addressing root causes, like the processed foods causing insulin resistance. Many women struggle to lower their A1c without medications because they can't overcome cravings for these foods. It's not a lack of willpower; it's the wrong approach. True change comes from learning to manage these cravings and understanding the emotions behind them. Coaching provides tools to break the cycle, address the core issues, and move toward genuine health. Check it out to find out more!

In today's episode, we dive into why you haven't been able to reverse your diabetes long-term—yet. I'll share how my own struggle with insulin resistance had nothing to do with my medical training but rather my approach to food. The truth is, the healthcare system isn't designed to fix diabetes, just medicate it. We'll discuss why processed foods are the real root of the problem and how medical guidance often falls short. It's not about willpower; it's about having the right tools. Learn how to overcome cravings and take control of your health for good. Join us to start making lasting changes.

In this podcast I answer the question, “Why do women want to fix their diabetes without medications?” Women think it's about getting a normal A1C or reducing meds, but there's more to it. How do you feel when your blood sugar is high, or when you need more meds? Women often tell me they feel guilt, shame, and out of control. But normal blood sugars aren't just about numbers. It's about regaining control, confidence, and being at peace with your health and food choices. This journey helps you break free from cravings and live life on your terms—proud, healthy, and empowered. This episode tells you how!

This episode focuses on identifying what drives you to improve your diabetes and why it's so important to you. Fixing your diabetes requires time and effort, but you need to ask yourself, "Why do I want this?" We discuss obstacles like discomfort, excuses, and negative thoughts that keep you from your health goals. Your brain may offer partial truths, but real change comes from overcoming these barriers and making better choices. The key is to anchor to who you are and why you want better blood sugars—your health, vitality, and the life you want. I teach you one simple question to ask yourself, "What do I know for sure?" to guide all your decisions.

This episode focuses on how our thoughts directly impact actions and results, particularly for those dealing with diabetes, prediabetes, or challenges with weight loss. It explains how negative thoughts about eating to reverse your diabetes or improve your blood sugars can sabotage health goals. Women struggle with cravings and unhealthy food choices, but it's the way you think about food that keeps you stuck and sick. By challenging those automatic thoughts, especially around unhealthy eating habits, women with diabetes can gain control over their health. The key to reversing diabetes is to understand and manage your mind, allowing cravings to pass, and managing healthier thought patterns.

In this episode, we explore the crucial connection between sleep and diabetes management. We'll clear up common misconceptions about sleep, discuss its impact on insulin resistance, and share practical tips to enhance sleep quality. Drawing on the work of top sleep scientists like Dr. Matt Walker and Dr. Satchidananda Panda, we'll break down how sleep cycles work and why at least seven hours of sleep is essential. We'll also cover how poor sleep leads to bad food choices and increases health risks. Plus, we'll discuss the effects of sleep aids, caffeine, and alcohol on your sleep cycles and overall health.

This episode is a conversation between me and trauma therapist, Eva Whitmer, LPC. We discuss the Polyvagal Theory, the Window of Tolerance, and a strategy for determining why you emotionally eat. Eva also uses a great analogy for explaining why managing stress is so important if you are going to fix your diabetes and start seeing better blood sugars! Check the podcast out and let me know what you think!

This episode reviews the 14-day guide, along with tips on adjusting the meals in the guide and where to find additional resources for fasting, exercise, meditation, and sleep to support your journey to better health. This episode also dives into why planning is key to managing type 2 diabetes and insulin resistance. Unlike typical diet programs, making and implementing a plan works on re-wiring the brain. Making decisions from the prefrontal cortex, which prioritizes long-term health goals over immediate gratification. The episode highlights the importance of using a plan to avoid allowing your primitive brain to make decisions that will derail your progress. Check it out! Tell me what you think!

This episode discusses the concept of "buffering," where women use food or other activities to avoid negative emotions or situations. If you have type 2 diabetes, this often means eating unhealthy foods when feeling stressed or overwhelmed, leading to insulin resistance and a sense of being out of control. The episode differentiates between "true" pleasures, like spending time with loved ones, which bring slow, long-lasting joy, and "artificial" pleasures, like processed foods or social media, which offer quick but temporary satisfaction and often lead to negative consequences. Understanding and managing these behaviors is key to better health.

In this podcast episode, we explore the impact of stress on insulin resistance and diabetes. While diet and exercise are crucial for managing blood sugar, stress plays a significant role too. Stress can lead to insulin resistance by affecting beta cell function, lipid metabolism, inflammation, and the autonomic nervous system. High stress levels increase cortisol and disrupt the balance of our fight-or-flight and rest-and-digest systems. Managing stress through deep breathing, meditation, exercise, and other techniques can help reduce its negative effects. Learning to control stress and rewire our thoughts can significantly improve long-term health outcomes. Check it out. Let me know what you think!

This was such a fun podcast to record with such cool information and science!! Some of my favorite things! I dive deep into the importance of fiber. If you haven't already, download the 14 Days to Better Blood Sugars guide from www.delanemd.com/better! Fiber is crucial as it feeds your gut microbiome, which plays a significant role in metabolic health, including diabetes management. Both soluble and insoluble fibers are essential, found in seeds, nuts, and whole grains. Fiber not only aids digestion but also protects the gut lining, produces vital chemicals like GABA and serotonin, and helps manage your mood. Improve your gut health by eating a variety of fiber-rich foods and avoiding processed items. I discuss strategies and recommendations! Check it out. Try it out. Tell me how it goes!

In this episode, I discuss how to make decisions ahead of time, especially with food choices. Your primitive brain craves instant gratification, while your prefrontal cortex makes decisions in your best interest. Planning ahead engages the prefrontal cortex, helping you avoid impulsive choices. For example, it's possible to NOT think, "This salad isn't satisfying," and instead decide to think, "This salad provides necessary nutrients." This shift can help you feel more satisfied and improve your health. Use this strategy not just for what you eat but also for how you feel about it. Plan how you'll think and react to different situations to support your health goals. Check it out. Try it out. Let me know how it goes!

This episode explores the concept of joy and how to cultivate it in life and vacations. Joy is subjective; it could be running or paddling with family, or simply enjoying a movie or time with friends. To maximize joy, identify what brings it to you and explore new experiences. While food can be joyful, it's important not to rely on it alone. Create joy through adventures, deep conversations, music, and nature. Personal examples include family car rides, bonding with children, and cherishing time with friends and parents. Ultimately, true joy comes from meaningful moments and connections rather than just food or drinks. Check it out!

In this episode, I focus on managing a healthy vacation effectively. I emphasize the importance of envisioning what a naturally healthy vacation means to you and then I dive into tools to use for a healthy vacation. I discuss planning as the foundation. Tools for achieving a healthy vacation include fasting, exercise, low carb/keto diets, stress management, adequate sleep, and how apple cider vinegar and lemon water can help. This podcast stresses making deliberate choices and staying in control, especially when faced with unfamiliar food choices while traveling. It encourages mindful eating and staying calm to maintain control over blood sugar levels and overall health during vacations.

This episode emphasizes the importance of determining who you are becoming when looking at any plan, but especially vacation plans. I encourage you to imagine the healthier future version of you, free from diabetes and medication dependence. By envisioning this version of yourself, one can better make a plan. You can foresee challenges in food choices, exercise, and rest/relaxation needs. This allows you to set specific plans, protocols, goals, and standards tailored to your individual preferences and values. This exercise not only helps in practical vacation planning but also in aligning daily behaviors with long-term health goals, fostering a mindset of self-improvement and positive self-image.

In this episode, I explore food additives and their health implications, especially for women improving their blood sugars and health. While cutting out processed foods can normalize blood sugars, issues like IBS, GERD, autoimmune symptoms, and mood disorders might be better served by focusing on food additives. Food additives are used to enhance taste, texture, and shelf life but can harm gut microbiome, cause inflammation, and trigger immune responses. I discuss various harmful additives, their effects, and associated diseases like IBS, Crohn's, and mood disorders. I include a list of further readings to deepen your understanding of the effect the food you eat has on your biology.

In this episode, I address common exercise-related questions. I recap how exercise improves blood sugar by burning glucose through non-insulin dependent pathways and how building muscle helps you manage blood sugars. I'll answer questions about HIIT, carb recommendations during exercise (30-60 grams per hour of cardio), and metformin's effect on mitochondria. I'll also discuss daily protein intake and its role in muscle recovery. Additionally, I'll share motivational tips for overcoming mental barriers to exercise, emphasizing the importance of accepting challenges as part of the process.

In this episode, I focus on the importance of building muscle over cardio for managing type 2 diabetes. I discuss switching from exercising to be thin to exercising with a focus on overall health and body composition. Remember if you have complications with your diabetes complications, get cleared by your doctor. I review how strenuous exercise benefits insulin resistance and blood sugars. I review and critique various exercise recommendations from the ADA, AHA, and others. Key strategies include incorporating regular aerobic and resistance exercises, aiming for 420 minutes of activity weekly, and focusing on functional exercises that enhance daily life capabilities. Check it out. Try it out!

Diabetes involves high blood sugar levels caused by insulin resistance. Insulin, a hormone produced by the pancreas, helps cells absorb glucose for energy. Overexposure to insulin makes cells resistant, preventing glucose from entering and causing high blood sugar. Carbohydrates like flour, sugars, and bread increase blood sugar. To address diabetes, insulin resistance must be tackled. Exercise is a key tool for this, as muscle contractions enable glucose absorption without insulin, lowering blood sugar and reducing insulin production. Maintaining muscle mass is crucial for overall health. Start with simple exercises like walking, sit-to-stand, and wall push-ups, gradually increasing to 210 minutes per week.