A quick comment on the relationship between poor sleep quality and poor sleep duration. How to get more sleep and better quality of sleep.More details are on page 248 in my book "Prevent and Reverse Natural Type 2 Diabetes" available on Amazon.

This episode is all about Sleep!Before 2020, before diabetes issues entered my life, I had always gotten by on between 4 and 6 hours sleep a night. Eight hours of sleep seemed excessive but 4-6 hours was doable if I had naps on the weekend. It was usual for me to return from the gym on Saturday or Sunday, have a protein shake or some other high-protein meal and then have a nap. The nap could last between 1 and 3 hours. If I went for a long bike ride in the afternoon, there would be no nap.Somewhere in this, a sleep deficit would accumulate. Looking back, I must have had a sleep deficit of varying levels for several years depending on the activities I was involved in, and the level of stress those activities created.However, being well rested is about more than just how many hours you sleep. As a result, the terms sleep deficiency or sleep insufficiency are more frequently used to describe factors that reduce the quantity and/or quality of sleep and keep a person from waking up refreshed. For example, a person who sleeps for a total of eight hours but with many awakenings that fragment their sleep may have insufficient sleep even though their sleep duration technically meets the recommended amount. (Eric Suni and Alex Dimitriu, "Sleep Deprivation: Understanding the Hidden Consequences,"  (2024).)Sleep loss can lead to higher risks of serious health problems, including Type 2 Diabetes.Research has shown that sleep deprivation and insulin resistance may be linked.Insulin is one of the main Hormones in the Human Body, there are 64 in total. Seep insufficiency affects all hormones, but being a diabetic, I am interested in the effect on the bodies ability to manage blood sugar and sleep disorders.There is more information in the book where I cover:* Sleep Deficit - meaning and consequences* Blood Sugar Levels and Sleep* How Diabates technology can improve sleep* Complications* How much sleep do we need?In the next Episode, we look at Stress.My book, Prevent & Revise Naturally Type 2 Diabetes has been updated. The paperback and eBook versions are available on Amazon at the links below. Both are in full colour and over 300 pages. The paperback is a beautiful print book - US Letter size - that is, 8.5 x 11 inches.Music from Epidemic Sound - Langvaga – by StromPaperbackhttps://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes/dp/B0CJ4B47G3/ref=sr_1_1?crid=J63I80XL2WRF&dib=eyJ2IjoiMSJ9.BtpqwK5k0o_rREer3heXizr8UAVqQIA1-e739QHUvkHtZIZPQOCsT6jM_1rGHZCdGMdIw6hV0PlZ-H-mduJnnAzuCOOjlPNg0ft7XNUkTZQNqJcofqOQG_Qx0M4yBlYFwX_-5hkH63x15J-oidF6OSf77JYTXtRhoZ3lq1ZNucg1vb6UraJyrN1PaoYM3YBUCnvegQpdNWfp9iNBrsrJ5B_3XcZvTNpaLyBFP3vD4HLDYhpa-zhHxxezUglTnTu1lIUhK6mtcINzHisJRjWvYs5hZMD_7KmXrI3fpV4Bpys.F9Ji6x9M8S4PTM-tD_shdQmypP_6VJ0hEtAu3Q2yKzw&dib_tag=se&keywords=Mark+A.+Ashford&qid=1709057174&sprefix=mark+a+ashford%2Caps%2C97&sr=8-1 (https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes/dp/B0CJ4B47G3/ref=sr_1_1?crid=J63I80XL2WRF&dib=eyJ2IjoiMSJ9.BtpqwK5k0o_rREer3heXizr8UAVqQIA1-e739QHUvkHtZIZPQOCsT6jM_1rGHZCdGMdIw6hV0PlZ-H-mduJnnAzuCOOjlPNg0ft7XNUkTZQNqJcofqOQG_Qx0M4yBlYFwX_-5hkH63x15J-oidF6OSf77JYTXtRhoZ3lq1ZNucg1vb6UraJyrN1PaoYM3YBUCnvegQpdNWfp9iNBrsrJ5B_3XcZvTNpaLyBFP3vD4HLDYhpa-zhHxxezUglTnTu1lIUhK6mtcINzHisJRjWvYs5hZMD_7KmXrI3fpV4Bpys.F9Ji6x9M8S4PTM-tD_shdQmypP_6VJ0hEtAu3Q2yKzw&dib_tag=se&keywords=Mark+A.+Ashford&qid=1709057174&sprefix=mark+a+ashford%2Caps%2C97&sr=8-1)eBook

Diabetes podcast Episode 6, Feb 2024 Good morning, good afternoon, or good evening, whichever applies to you. Welcome to Episode 5 of the Prevent and Reverse Naturally Type 2 Diabetes podcast I am your host, Mark Ashford, I am a Type 2 diabetic. This is episode 6, For February 2024, let’s start with an update February 2nd, I gave blood for a follow up with my doctor. On Feb 6 my doctor agreed I can continue without medication. I have a follow up in 3 months, until then, no Metformin. Yeah!  The other tests, urine to monitor kidney function were “very good.” Of course, like everyone else, I need to maintain my water intake at approx. 2 litters per day to keep flushing the kidneys and system generally. We disused options for getting enough blood for the A1c home test kit. The finger pricker/lancets I have are not producing enough blood for a test. The amount required is not huge, but it is more than required for Blood Glucose tests familiar to Type 1 Diabetics or any finger pricking to take a blood glucose reading using a separate monitor. We discussed trying different locations to obtain the blood required.  My doctor has available to her a Diabetes coach, a resource who can help diabetics with their questions and practices. If I still have problems, she will set me up with the coach.  This highlights the importance of raising issues and questions with your medical team and understanding what resources they have available. Monitoring Blood Glucose with my CGM has been effective in maintaining and understanding my body’s reaction to foods without Metformin. There have been no big swings in glucose readings. I have noticed that when there is a peak it remains within the green range of 3.9 to 10 mmol/L.  The shape of the peak is a little different to when I was using Metformin.  The peak is reached quickly and falls equally quickly which means my bodies reaction to the blood glucose is improving.   When I do have a peak reading, in or out of range, there is no plateau. The Blood Sugar reading does not remain high. There continues to be issues with the Abbott FreeStyle Libre 2 app. ·       The app has been consistently reporting an estimated A1c of 6.0 but the blood test for the doctor shows 5.6. I have had two blood tests with my doctor showing 5.6, the error seems to be systemic. ·       Recently, there have been issues with the High and Low Blood Glucose reporting. o   The Glucose in Range chart has shown Low Blood Glucose readings, but there is no record in the Low Glucose event tables. I have no symptoms of Low Blood Glucose. o   The upper Glucose in Range threshold is 10 mmol/L, above that I am in the “yellow zone.”  o   I have experienced “Yellow Zone” reports but later in the day, say after 1 or 2 hours, the chart no longer shows this exception. The Time in Range chart either does not show a count of the incident. The Daily Patterns chart shows no transit into the Yellow Zone. My book, Prevent and Reverse Naturally Type 2 Diabetes has been updated and expanded again. It is now 301 pages. For me one of the most interesting things was what I call “A Day of Eating.” In this chapter I am trying to capture my daily habits and what they could have contributed my current condition. I have added chapters on “Sleep” and “Stress.” Until I started researching the habits, I was unaware of how these affect our hormones and the body. Insulin is a Hormone BTW. For many years I had gotten by with 4-5 hours sleep a night, every night, and I had often been complimented on how well I managed stressful workplace stations.

Good morning, good afternoon, or good evening, whichever applies to you. Welcome to Episode 5 of the Prevent and Reverse Naturally Type 2 Diabetes podcast I am your host, Mark Ashford, I am a Type 2 diabetic. This is the first episode of 2024, let’s start with an update I am still without medication. There has not been any need to take meds, which was an option given by my doctor. I go back for another consultation in February, my goal for now is to make sure I remain of medication. Let’s see what happens! The A1c home test kit available on Amazon.ca (http://amazon.ca/) is now $408:73 up from #350 when I bought mine back in November. I have not completed a successful test yet. ◦                The kit is designed to provide 20 tests, not 10 as I referred to before. The kit is designed to complete 20 tests and only 20. ◦                It contains ◦                A blood collection tool◦                A bottle of reagent the blood must be mixed with by shaking◦                A reader that gives the result. The result is only retained for 15 minutes to record it quickly if you are going to do so.◦                A plugin for the reader accepts the blood/reagent mixture for processing.◦                Except for the reader, all pieces are disposable after a reading has been completed.◦                The components are bar coded and when you receive the kit, you must confirm the parts have the same bar code. If not, the kit cannot be returned.◦                When the individual parts of the components for a test have been opened, they cannot be resealed, reused or kept for later use.◦                I opened everything to complete a test and found the finger pricker and lancets I had purchased did not generate sufficient blood for the test. Apart from the reader, all the other parts had to be thrown away. Blood.◦                Test kit requires more blood, not much more, but still more than compared to the regular Finger Pricker used by Type 1 diabetics and some Type 2 diabetics to verify their blood glucose levels.◦                The finger prick and lancet I had purchased did not generate sufficient blood for the A1c test.◦                I sourced a different finger pricker that promised a greater range of depth options and 28-gauge lancets intended for someone with “thick skin.”◦                Before opening a second set of test components, I have experimented with pricking my skin to generate sufficient blood for a test. So far, I have not been successful.◦                Most Finger prickers sold with lancets on Amazon come with 30-gauge lancets, 28-gauge lancets are recommended for “thick skin” but have not done the trick.◦                Any thoughts? ◦                Coming off metformin coincided with the end of a COVID infection and a rather long, and intense bout of Diabetes burnout. ◦                Monitoring Blood Glucose with my CGM has been effective in maintaining and understanding my body’s reaction to foods without a drug to assist it.◦                There have been no big swings in glucose readings.◦                I have noticed that when there is a peak it remains within the green range of 3.9 to 10 mmol/L. ◦                The shape of the peak is a little different to when I was using Metformin. The peak is reached quickly and falls equally quickly.◦                There is no plateau◦                Even when I am out of range, into the yellow, that is 10.01 to 13.3, the peak is not maintained for long. ◦                Christmas!◦                I enjoyed Christmas, taking the huge positive of being off Metformin as being my Christmas Gift to myself.

Good morning, good afternoon, or good evening – whichever applies to you!·       Welcome back to Prevent and Reverse Naturally, Type 2 Diabetes. This is Episode 4. I am your host, Mark Ashford a Type 2 Diabetic. I was diagnosed December 19, 2022.·       This is my journey reversing Type 2 Diabetes and discussing the life style changes that have made that possible and which can help prevent the condition.·       What has happened since the last podcast?o   I am off medication – yeah!November 23rd, at a visit to my doctor, she gave me a choice, stay on my existing medication – a x 500mg Metformin per day, change to 1 x 250mg Metformin per day or no medication. If course, I chose the laterI still have 2/3rds of a bottle of Metformin which I can restart should things go sideways. I have a pill cutter so I could reduce the 500mg tablets by ½ if needed.So far, there have been no issues, and for the approx. 30 days since going without medication I have been in my target range 100% of the time.o   Since I have started using the FreeStyle Libre 2 CGM, there have been issues with the estimated A1c result. o   Diabetes Canada advises that a reading of 5.5% and below is normal. My doctor gave me the option of going without medication when my last visit and formal Lab controlled blood test was 5.6%o   The FreeStyle Libre 1 estimated A1c reading was 5.5% but the new FreeStyle Libre App remained at 5.9% for ages, went up to 6.0% and then down to 5.8%o   I discussed purchasing an A1c test kit from Amazon and have done so. To date I have not completed a test. I will update the podcast when the first result is in. Please note that if you are not using blood tests using lancet device and needles, you will have to purchase in addition to the test kit. o   In the last podcast I described my new book that accompanies this Podcast. The book is being updates and I hope to have it available before the New Year. o   The book is called not surprisingly, Prevent and Reverse Naturally, Type 2 Diabetes. o   Book is in paperback and eBook format – links are below:Paperback:https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes/dp/B0CJ4B47G3/ref=sr_1_1?crid=2FTPLGNNPQ9O7&keywords=prevent+and+reverse+naturally+type+2+diabetes&qid=1697284138&sprefix=prevent+and+reverse+naturally+tpe+2+diabetes%2Caps%2C110&sr=8-1 (https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes/dp/B0CJ4B47G3/ref=sr_1_1?crid=2FTPLGNNPQ9O7&keywords=prevent+and+reverse+naturally+type+2+diabetes&qid=1697284138&sprefix=prevent+and+reverse+naturally+tpe+2+diabetes%2Caps%2C110&sr=8-1)eBook:https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes-ebook/dp/B0CJ6S1TN1/ref=sr_1_4?crid=2FTPLGNNPQ9O7&keywords=prevent+and+reverse+naturally+type+2+diabetes&qid=1697284138&sprefix=prevent+and+reverse+naturally+tpe+2+diabetes%2Caps%2C110&sr=8-4 (https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes-ebook/dp/B0CJ6S1TN1/ref=sr_1_4?crid=2FTPLGNNPQ9O7&keywords=prevent+and+reverse+naturally+type+2+diabetes&qid=1697284138&sprefix=prevent+and+reverse+naturally+tpe+2+diabetes%2Caps%2C110&sr=8-4)·       In the next Episode we will look at:o   The A1cNow test and how it compares to the FreeStyle Libre 2 app.o   Eating habits and life style changes which have gotten me off medication, how are they holding up now I am off medication. o   Are there any changes to eating habits?o   Being in Target range for 30+ daysThat’s it for now!See you next time.

Good morning, good afternoon, or good evening – whichever applies to you.Welcome back to Prevent and Reverse Naturally, Type 2 Diabetes. This is Episode 3. I am your host, Mark Ashford a Type 2 Diabetic. I was diagnosed December 19, 2022.This is my journey reversing Type 2 Diabetes and discussing the life style changes that have made that possible and which can help prevent the condition.What has happened since the last podcast?o   I have published my book that accompanies this Podcast. The book is called not surprisingly, Prevent and Reverse Naturally, Type 2 Diabetes. o   Book has been published, paperback and eBook format – links are below:Paperback:https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes/dp/B0CJ4B47G3/ref=sr_1_1?crid=2FTPLGNNPQ9O7&keywords=prevent+and+reverse+naturally+type+2+diabetes&qid=1697284138&sprefix=prevent+and+reverse+naturally+tpe+2+diabetes%2Caps%2C110&sr=8-1 (https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes/dp/B0CJ4B47G3/ref=sr_1_1?crid=2FTPLGNNPQ9O7&keywords=prevent+and+reverse+naturally+type+2+diabetes&qid=1697284138&sprefix=prevent+and+reverse+naturally+tpe+2+diabetes%2Caps%2C110&sr=8-1)eBook:https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes-ebook/dp/B0CJ6S1TN1/ref=sr_1_4?crid=2FTPLGNNPQ9O7&keywords=prevent+and+reverse+naturally+type+2+diabetes&qid=1697284138&sprefix=prevent+and+reverse+naturally+tpe+2+diabetes%2Caps%2C110&sr=8-4 (https://www.amazon.ca/Prevent-Reverse-Naturally-Type-Diabetes-ebook/dp/B0CJ6S1TN1/ref=sr_1_4?crid=2FTPLGNNPQ9O7&keywords=prevent+and+reverse+naturally+type+2+diabetes&qid=1697284138&sprefix=prevent+and+reverse+naturally+tpe+2+diabetes%2Caps%2C110&sr=8-4)The book is freshly completed but I already plan an expanded book. The expanded book will take a deeper dive into prevention based on a look back at my eating habits and preferred foods 10, 15, 20 years ago through the lens of current information and try to infer what has contributed my current diagnosis.It will have new sections on Diabetes in children, food and the impact of Diabetes in 3rd world countries where diagnosis and support are much more restricted.·       Transition to FreeStyle Libre 2 Continuous (Blood) Glucose Monitor - CGMo   There continue to be some issues with the FreeStyle Libre 2 CGM.o    Bluetooth communication between the CGM and the Smartphone have not been as smooth as anticipated after the success of my first CGM.o   With more use, there are still issues with the Appo   Added to issues reported in Episode 2, accuracy of the estimated A1c result is now of concern. More in the Podcast.·       In the next Episode we will look at:o   Ongoing experience with the FreeStyle Libre 2 CGMo   I will have had the results from a recent round of blood tests and a new A1c score.o   Annual Medicals and what they do and do not show you. How you might miss a diabetes diagnosis for years but still participating in annual medicalso   We will take a look into my eating habits over the past 10, 20, or 30 years and which have contributed to my current diagnosisThat’s it for now!See you next time.Music from Epidemic Sound - Langvaga – by Strom

·       Good morning, good afternoon, or good evening – whichever applies to you.·       Welcome back to Prevent and Reverse Naturally, Type 2 Diabetes. This is Episode 2. I am your host, Mark Ashford a Type 2 Diabetic. I was dia...

Hello and welcome to my book Prevent and Reverse Type 2 Diabetes Naturally. I was diagnosed with Type 2 Diabetes December 20, 2022. It was a shock. It brought a number of thoughts, and fears, to the surface. It brought a sense of my life being at risk. As you will learn from this book, my perspective on diabetes was horrendously negative.My father was diagnosed as diabetic in his later years when I was a young lad, just taller than the knees of a grasshopper. It was the late 1960s. The situation was confusing and stressful for my parents. Information was limited and there was little technology or drugs except for insulin injections to help.Fast forward to my life in Canada where I met people who had succumbed to the complications of diabetes. I marvelled at their continued zest for life in spite of amputation, and loss of vision. Suddenly, diabetes was much more serious than I had seen with my father. Unfortunately, my experiences immediately after diagnosis, with everything from the pharmacy to the recommended websites generated a deep and depressing sense of impending darkness. Emotional support is a factor in diagnosis and sustaining a positive outlook. I had to reach inside for my strength.As a Reiki Master Teacher and Instructor, and, a White Shaman. I am used to my guiding spirits speaking to me and giving me guidance and help. Through this guidance and messages, I started to read and learn that Type 2 Diabetes can be reversed. The road tilted upwards, not down.I began to separate old, outdated and negative views of diabetic treatment from the new, current, positive, and proactive outlook. I could see I had to take responsibility for my lifestyle changes and the changes I had to make. There is new knowledge and understanding of diabetes that had to be applied and I had decisions to make.To be successful at reversing my Type 2 Diabetes my lifestyle changes had to be strictly applied. I would say, “Hard Core.” My ultimate goal was to be off Metformin, my diabetes medication, and eventually for it to be optional to wear a CGM.I was diagnosed December 20, 2022. In April 2023 I had my first review with my doctor, the first test of how successful my Hard-Core lifestyle changes had been. My medication was cut 50%. In August 2023, a further review reduced my medication another 50%.It can be done. You need perseverance. Clear thinking and a strong will. Read on to find out more and how.This is my store, my journey … my experiences Reversing my Type 2 diabetes.