The Diabetic Body Coach

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The Diabetic Body Coach Diabetic and online coach helping busy men and women get their glucose under control, lose body fat, and build a body they feel proud of. No extremes.

Practical coaching around insulin, food, training, and real life. Just structure that works. Online Personal Training

22/10/2026

Same meal. Same insulin. Completely different result. Here's why 👇

If your ratio works one day and leaves you high or low the next, there's a reason for it. And once you know it, you can stop blaming yourself.

After 13+ years with type 1 and over a decade coaching diabetics, these are the 4 things I see changing how well insulin works:

🌅 Time of day
Morning hormones like cortisol make you more insulin resistant. Later in the day, you often become more sensitive.

🚶 How much you've moved
Movement works a bit like insulin, and your body can stay more sensitive for hours afterwards, even overnight.

🍕 What's in the meal
Protein and fat slow things down and can push sugars up hours later, even with the same carbs.

🧠 Everything else
Stress, poor sleep, illness and your menstrual cycle can all make you more insulin resistant.

I'm not saying change your ratios. Any changes to your insulin should always go through your diabetes team.

But understanding the context is what makes those random highs and lows stop feeling random.

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22/10/2026

Here’s exactly what we teach our clients so they can enjoy a night out without paying for it the next morning 👇

Most people are told to count the carbs, do their insulin and hope for the best. Then they’re fine at 10pm and wake up low at 3am, or they spend the whole meal stressing instead of enjoying it.

I’ve lived with type 1 for over a decade and coached hundreds of people through this exact situation. This is what works.

1️⃣ Eat in the right order
Protein and veg first, carbs last. The protein and fibre slow down how quickly glucose reaches your blood, so you get a gentler rise instead of a sharp spike. Same meal, very different graph.

2️⃣ Move after you eat
A 10 to 15 minute walk after the meal. Working muscles pull glucose out of the blood and can do it without needing extra insulin. Walk to the bar, walk the long way home, whatever works.

3️⃣ Understand what the w**e is doing
When you drink, your liver prioritises clearing the alcohol. While it’s doing that, it releases less glucose than it normally would. That’s why the low often shows up hours later, usually while you’re asleep.

So our clients:
✔️ Drink with food, never on an empty stomach
✔️ Choose a dry w**e or a spirit with a diet mixer over sugary cocktails
✔️ Check their number before bed
✔️ Keep fast-acting glucose by the bed
✔️ Have their low alert switched on

4️⃣ Plan it, then enjoy it
The planning takes two minutes. Once it’s done, you get to be present with the people you’re with instead of staring at your phone all night.

Diabetes takes enough from you already. A meal out with a glass of w**e shouldn’t be one of them.

💾 Save this for your next night out
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➕ Follow for more of what we actually do with our clients

When I was diagnosed, I got a meter, a pen and a leaflet. Nobody sat me down and explained what any of it actually meant...
08/10/2026

When I was diagnosed, I got a meter, a pen and a leaflet. Nobody sat me down and explained what any of it actually meant.

Over 13 years later, I still meet people every week who've lived with diabetes for years and have never had their own numbers properly explained. That's not on you. Most people are left to piece it together themselves.

So here are 8 terms that come up constantly, whether you have type 1, type 2 or prediabetes:

HbA1c
Time in Range
Average glucose
GMI
Basal
Bolus
Insulin resistance
Dawn phenomenon

Once you understand what your numbers are telling you, managing your diabetes feels far less like guesswork and a lot less stressful.

Which one did nobody explain to you? Drop it in the comments and I'll reply with how it applies to you 👇

Part 2 is on the way, covering pre-bolus, insulin on board, stacking and compression lows. Follow so you don't miss it.

20/09/2026

If your blood sugars feel all over the place after meals, sometimes the issue isn’t the carbs themselves.

It’s how you’re eating them.

A bowl of cereal on its own.

Toast on its own.

Fruit on its own.

Rice or pasta with barely any protein or fibre around it.

That’s what I mean when I talk about “naked carbs.”

Now, that doesn’t mean you need to stop eating carbohydrates.

Especially if you’ve got type 1 diabetes, carbs are not the enemy.

But if you build your meals better, with a decent protein source, more fibre, vegetables, and a more balanced overall meal, you’ll often find the glucose response is much easier to manage.

It can also help with hunger, cravings and keeping your calorie intake under better control if you’re trying to lose body fat.

So instead of thinking:

“What carbs do I need to cut out?”

Start thinking:

“What do I need to add to this meal to make it work better for me?”

That small shift makes a massive difference.

And yes…

Please stop eating your carbs naked 😂

08/09/2026

Ever noticed you can do the same workout at two different times of the day… and get a completely different blood sugar response? 🤯

Morning session → glucose shoots up 📈

Evening session → suddenly you’re fighting a hypo 📉

Same workout.

**Completely different environment.**

Your glucose response to exercise isn’t determined by the workout alone.

Time of day, hormones, insulin on board, when you last ate, previous activity and the type/intensity of training can ALL change what happens.

This is why one of the biggest things I teach people with diabetes around exercise is to **stop looking at individual workouts and start looking for patterns.**

What happens when YOU train in the morning?

What happens when YOU train after work?

How much insulin do you normally have on board?

Once you start understanding those patterns, exercise with diabetes becomes a hell of a lot less unpredictable.

**Same workout ≠ same conditions.**

And understanding that can completely change the way you approach training with diabetes. 💉🏋️‍♂️

👇 Morning or evening trainer? And what does your blood sugar normally do?

03/09/2026

You bolus → glucose rises → you panic → correct → it’s STILL rising → correct again…

Then all that active insulin catches up with you.

📉 Hello hypo.

And if you’re trying to lose body fat, now you’ve also got to consume extra carbs to treat it — because obviously, you cannot just ignore a hypo to protect your calorie deficit.

This is why understanding insulin on board is so important.

Before automatically correcting again:

👉 PAUSE
👉 CHECK how much insulin is already active
👉 ACT according to your prescribed correction plan

Sometimes the best diabetes decision isn’t taking more insulin.

It’s giving the insulin you’ve already taken enough time to actually do its job.

Comment BOLUS below and I’ll send you my FREE guide on insulin timing, nutrition and better glucose management. 👇

**Always follow your individual insulin plan and speak with your diabetes team before changing doses.

28/08/2026

If you’re trying to get in shape with diabetes, carbs are not automatically the problem.

The bigger issue is usually understanding how different meals actually affect your glucose.

A carb-heavy meal on its own can behave very differently to one paired with protein and fibre.

High-fat, high-carb meals can look fine at first, then send glucose climbing hours later.

And meals out or convenience foods often contain faster-digesting carbs that can hit much harder than your usual meals at home.

I’ve lived with Type 1 diabetes for 14 years and spent over a decade coaching people with diabetes around blood sugar control, fat loss and building muscle.

This page is all about helping you understand how food, insulin, training and glucose work together so you can get in shape without making diabetes feel even harder.

Follow and go through the rest of the content if that’s what you’re working on.

25/08/2026

If your blood sugar is spiking post meal, there are generally 3 things like to look at to reduce these spikes.

25/08/2026

3 things that are causing your blood sugar to spike overnight 📈

If you've got type 1 diabetes and feel like you're constantly fighting your own body, this is for you.After coaching peo...
11/05/2026

If you've got type 1 diabetes and feel like you're constantly fighting your own body, this is for you.

After coaching people with type 1 diabetes for over 10 years, I can tell you honestly, the difference between the people who completely transform their health and the people who stay stuck for years almost never comes down to intelligence, motivation, or knowledge.

It comes down to something else entirely.

The people who stay stuck are almost always living in reaction mode.

Reacting to blood sugars. Reacting to bad weeks. Reacting to stress, to chaos, to life. Always responding after things have already gone wrong.

The people who get the best results eventually stop reacting, and start building actual structure around their diabetes instead.

And that difference is bigger than most people expect.

Most people think better diabetes control is just about insulin and glucose numbers. But the people who get the best results understand something deeper.

Your blood sugars are usually a reflection of your overall lifestyle. Your food structure, your body composition, your consistency. These are what create the patterns.

Fix the lifestyle, and the numbers follow.

A lot of people also tend to wait for the perfect time to start.

'When work calms down.' 'When the kids are older.' 'When life feels less stressful.'

But honestly, life never suddenly becomes stress-free. The people who transform their health learn how to manage their diabetes inside real life. Not a perfect, idealised version of it. The actual messy, busy, unpredictable version.

And this one is big.

The people who get the best results stop seeing diabetes management as just surviving the day, and start focusing on building a healthier body.

Because better body composition directly improves insulin sensitivity, glucose stability, and energy levels. Your physique and your diabetes control are deeply connected, and most people don't realise how connected until they actually start working on both together.

Another pattern I see constantly, the people who stay stuck keep relying on motivation to carry them.

But motivation disappears the second life gets difficult. And with type 1 diabetes, life gets difficult regularly.

The people who get results build systems and routines that still work on the hard days. On the busy days. On the days they really can't be bothered.

That's what creates long-term change. Not two weeks of intensity followed by burning out.

And honestly, most people already know what to do.

Eat better. Train consistently. Be more structured.

But knowing isn't the problem. It hasn't been the problem for a long time.

The real issue is having no structure, no accountability, and no proper guidance to actually apply it consistently, day after day, in real life, with type 1 diabetes making everything that little bit more complex.

That gap between knowing and doing is exactly where people stay stuck for years.

The people who stay stuck keep trying to figure it all out alone. Reading more. Researching more. Waiting for the right moment.

The people who get results reach a different kind of moment.

They just decide.

'I'm done living like this.'

And that decision, that single shift, is normally where everything changes.

Like Michelle (in the photo), who went from constant corrections and unhappy with her body to stable blood sugars and 20kg loss.

If you're ready to stop figuring this out alone, send me a message with the word CONTROL and I'll come back to you personally.

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