Participating in this discussion is Mark H., an athlete with type 1, sharing his story of his diabetes diagnosis and the wisdom he has learned over time. Mark is living proof that type 1’s can do anything when you take care of yourself physically and emotionally. Each type 1 athlete must find their own formula — but proper nutrition, exercise and balance all play a major role.
** Please note, this is not medical advice. You should always consult with your provider for care specific to you.
Q: Mark, how old were you when you were first diagnosed with Type 1 diabetes?
MH: I was diagnosed with T1D in December 2014. I was 26 years old.
Q: Are you on shots or a pump? Why did you make this choice?
MH: I did shots for one year, and then tried a pump for a year, but now I am back on shots. Both techniques have pros & cons, but for me personally, the shots suit me best. I work out a lot, so I prefer not to have something stuck to me. The shots are simple and have less moving parts so no chance of malfunctioning issues, which is one less thing to have to worry about.
Q: What is your favorite physical activity for staying fit and healthy?
MH: CrossFit is great. I love the high intensity, muscle burning activities that are performed over a short period of time. When I do CrossFit regularly, my insulin needs drop significantly, so it’s like a fun daily medicine!
Getting outdoors to trail run while I get to enjoy being in nature is awesome too. I have also started practicing yoga. Although it is quite different from CrossFit and running, I’ve been loving it, especially hot yoga!
Q: What do you typically eat and drink?
MH: I eat a wide variety of all foods — meats, fish, vegetables, dairy, fruit, nuts, breads and even pasta. Typically, I eat approximately 200–250g per day and try get in at least 130g of protein. I avoid “junk food” such as donuts, cakes & cookies, etc. because once I start, I can’t stop.
Q: What are your favorite snacks?
MH: My favorite these days is a raspberry Noosa yogurt — YUM! I love it because with 35 grams of carb per serving, it’s sweet enough to keep me away from cookies & ice cream.
“RX Bars” are a good go-to, especially during the workweek. They have simple and healthy ingredients and only 22g of carb, so are very manageable and most importantly, the chocolate peanut butter bar is really tasty!
Q: What is your favorite emergency sugar source?
MH: Clif Shot Blocks Strawberry flavor for when I am on the move — easy to carry & tasty. If I am at home, my go-to source is grapes.
Q: Where are your go-to sources for type 1 diabetes information, recipes, meal advice, exercise info, etc.?
MH: At the beginning, my information source was my diabetic nurse practitioner. She was great and encouraged flexibility & dynamics in my treatment.
Next, was working privately with Dr. Jody and being part of her group sessions. Both were incredibly helpful in furthering my education. The exposure to other type 1’s through the group sessions and Dr. Jody’s spring T1D Retreat in Sun Valley, Idaho resulted in extremely helpful information and friendships as well.
Instagram has a lot of cool T1D’s sharing valuable information as well, like “TheFitBlog.” Books like “Diabetic Muscle & Fitness” by Phil Graham and “Diabetic Athlete’s Handbook” by Sheri Colberg have been helpful. “Sugar Surfing,” “Bright Spots & Landmines” and “How to Think Like a Pancreas” are on my 2018 reading list.
Q: If you could tell your “first diagnosed self” what you know now, what would you say?
MH: “Say no to the cookie.”
Q: What is your number one goal in caring for your type 1 diabetes?
MH: Big picture is basic health — keeping my toes and not go blind!
A powerful philosophy from Ben Bergeron, a famous CrossFit coach, in his book “Chasing Excellence” is the need to channel big goals into achievable day-to-day results that brings you closer to success. My daily process involves making good diet decisions hour-by-hour, ensuring I give my type 1 diabetes the time & attention it needs for successful treatment and exercising daily.
Q: What is your biggest frustration living with type 1 diabetes?
MH: The day-to-day interruption of ordinary life to treat highs & lows.
In the beginning, I tried to race through life and squeeze in the diabetes stuff. Over time, I have learned to manage my stress better and allow myself to give diabetes the time and attention it deserves.
Q: Do you work with a dietitian or nutritionist?
MH: My wife is a very knowledgeable food scientist and somewhat of a vegetable ninja, so I guess I do!
Q: How many times a day do you look at your CGM or test your BG?
MH: Lots!!! I check my CGM almost every waking hour or two.
Q: How do you manage stress, lack of sleep or illness with type 1 diabetes?
MH: Tackling life one day at a time versus the thought of spending years of my life dealing with the burdens of diabetes.
When diabetes becomes a challenge from having to deal with highs and lows, I accept the fact that diabetes is a crap situation, it is not fair, it is not fun, and things are tough. Cutting myself some slack, versus beating myself up, limits the emotional response. With a calmer head, I assess where it went wrong and try to learn from my mistakes. Then I push myself to look forward and move on, so I can give my best effort to the next activity, next meal, etc.
Listening to motivational podcasts & reading self-improvement books also help “top up” the motivation bank.
Q: What kind of support do you have with your diabetes?
MH: I have very supportive family & friends.
Gaining access to helpful and knowledgeable people like Dr. Jody Stanislaw and insightful books and T1D online resources make a real difference. Medical care that allows me to have a Dexcom CGM is a game-changer for my blood sugar management.
Q: Would you like more support for living a healthy lifestyle? If so, how?
MH: It would be nice to engage in more physical activities with other T1Ds. Maybe I should sign up for the Tour De Cure!? During the T1D Retreat in Sun Valley, it was refreshing to share the same experience with others who were also stopping to check their sugars & munch on glucose tabs. Dr. Jody and I are now talking about possibly staring a yearly fitness camp in Idaho for athletes with type 1. Be sure to follow Dr. Jody for updates!
Q: What is the worst training advice you’ve ever received?
MH: “Diabetics can eat whatever they want, if they treat it with a corresponding amount of insulin.” Technically this is true, but the reality is that our bodies are broken so we can’t be like everyone else — we need to modify behaviors to successfully manage diabetes and stay healthy.
Q: What are your Top 5 “Golden Rules” of success?
MH:
GOALS: Make controlling your diabetes a key value with big goals associated with it. Note — it’s easy to make the big goals but the real success comes in hundreds of day-to-day, hour–to-hour decisions. These are tougher, but they all add up to success or failure! For example, avoid the office donuts and grab an apple or some almonds instead.
EXERCISE: Do something every day. Whether it be CrossFit, running, dog-walking, yoga or Zumba. Dodge that elevator and take the stairs, walk the long way around, ditch the cart and carry the grocery basket — it all adds up!
PEOPLE: Surround yourself with people who build you up and support your efforts for a healthy lifestyle. A great point by Joe De Sena, creator of Spartan race, is: You are the average of your 5 best friends.
TIME: To administer insulin and treat diabetes successfully requires time. To get each dose right, you need to count carbs, factor in the effects of fat and protein, assess activity levels within past 24–48 hours and plans for the next 4 hours, etc. — the list goes on. To get this right requires a taking a few seconds to properly assess all these variables before deciding on your dose and injecting, and doing this day after day after day.
EDUCATION: There are a ton of resources out there. Take ownership of your diabetes through continual learning.
Want support on how to get an A1c below 6.5%? Dr. Jody offers private calls, online courses, and a monthly education program called The T1D CREW. Learn more here: www.DrJodyND.com.
