Ep #21 Acceptance

If you listened to episode #12, you understand that achieving different results requires a different thought. This is because thoughts drive feelings, actions and inevitably your results. When bad things happen, it’s easy to get trapped in a cycle of unproductive or self-destructive thoughts. During this podcast, I introduce awareness, acceptance and action as three steps in the process of initiating change and achieving new results. I focus most of the podcast on the concept of acceptance, which is often the most difficult but essential step

spin class

Ep #20 Doubling Down for Success

When it comes to achieving our goals, it’s easy to lose focus and get frustrated. Often, our response to this frustration is to change our plan. For example, we may commit to hitting the gym daily only to find our resolve diminishes and we fail to fulfill our plan. Instead of recommitting to this plan, we change the plan. During this podcast, I discuss the concept of doubling down and how this differs from changing our plans. Understanding this difference and developing detailed plans of actions are essential to achieving our goals.

Surviving the Holiday Season

Getting through the holidays without a 3-point jump in your A1c or gaining 3 inches in your waist can be challenging. Between stress, parties, family activities and food pushers, during the holidays it is even more important to develop and stick to food plans. I recommend planning in advance and developing an eating protocol. During this podcast, I provide some tools and strategies for managing holiday parties, family activities and food without feeling guilty or deprived.

holiday foods

Surviving – and THRIVING – During the Holidays

Do you struggle during the holidays? You are not alone! While I LOVE the holiday season, this time of year is busy, busy, BUSY! During this time of year, I recommend (1) planning in advance, (2) journaling thoughts and feelings, (3) revisiting your compelling reasons for living a naturally healthy life, and (4) using holiday activities to practice being intentional with your thoughts and actions.

Ep #18 Self Respect

Having enough self-respect to set and adhere to high personal health standards is essential for living the best life possible. Often, we make up stories that undermine our goals. Especially around the holidays, it’s easy to get trapped in feelings of worn-down, overwhelmed and not having enough time. In fact, our brains are hardwired to look for the negative. This is called “negativity bias”. Developing self-respect requires doing the hard work of setting a goal and keeping on track towards that goal. During this podcast, I discuss how self-respect factors into achieving our health and wellness goals.

training the elephant

Ep #17 Training the Elephant

Making good decisions can be challenging during the holidays. Family activities, work parties and celebrations typically include foods that don’t serve our bodies. It’s easy to make excuses and overindulge. In the book, The Happiness Hypothesis by Jonathan Haidt, the primitive brain and prefrontal cortex is described as an elephant its rider. As discussed in other podcasts, our primitive brain seeks to maximize pleasure, avoid pain and do the least amount of work possible. This includes justifying our bad decisions by saying, “it’s okay to overindulge during the holidays.” During this podcast, I expand upon this analogy and discuss how to retrain your elephant.

DelaneMD Interview

Reversing Diabetes Interview on KCTU TV

Can Diabetes be Reversed? Delane Vaughn, MD, answers this question and more during an interview on KCTU TV Channel 5 in Wichita, Kansas. As a board-certified family medicine doctor and life coach, Dr. Vaughn helps clients resolve type 2 diabetes and prediabetes through lifestyle changes so they can live a naturally healthy life unburdened by the America health care system.

fasting

Ep #16 Intermittent Fasting

Fasting is my second favorite F-word. Mention the word fasting and most Americans look at you like you dropped an F-bomb. However, fasting can be a useful tool to resolve type 2 diabetes by increasing insulin sensitivity and for weight loss. During this podcast, I discuss the science behind how fasting works and introduce different fasting regiments.

woman filtering

Ep #15 Filtering Thoughts

Achieving your health goals requires evaluating fixed beliefs. Often, these fixed beliefs are supported by our primitive brain that seeks to minimize pain, maximize pleasure and take the path or least resistance. When I embarked on my wellness journey, I changed my diet and eliminated processed foods. Recently, however, I realized that I was consistently overeating “on plan” foods. While I still didn’t eat M&Ms or Diet Coke, I would overeat eggs, veggies and nuts. Although I did reach my health goal, I recognized that I was still allowing my primitive brain to take the path of least resistance by continuing to buffer my emotions with food. During this podcast, I discuss the technique of filtering thoughts as a tool to gain control over your primitive brain.

kotegenic diet

Ep #14 Nutritional Ketosis

When it comes to resolving type 2 diabetes, nutritional ketosis is a powerful tool. Nutritional ketosis occurs when your body breaks down fat for energy rather than carbohydrates. Also called the ketogenic diet, nutritional ketosis is achieved when blood sugars are low, no insulin is released into your system, and your body starts producing ketones. Research now supports the use of nutritional ketosis to rapidly normalized blood sugar levels in type 2 diabetics. During this episode, Dr. Vaughn discusses the benefits and challenges of nutritional ketosis.