Deconstructing Diabetes

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Deconstructing Diabetes

Online nutrition consultancy service that simplifies dietary advice, without jargon, short term diets, restrictive plans and rigid rules.

Create longterm habit and lifestyle choices - to make your food intake part of, not the focus of your life. Nutrition Consulting for Diabetes

03/05/2026

When appetite is low, having something ready can make breakfast easy.

This is a simple overnight oats option:

Oats + kefir + protein powder + Greek yoghurt + chia

It’s easy to prepare, easy to eat, and supports both protein and fibre intake.

Making a few at a time means you’re ready to start the week with options.

Kefir also adds a source of beneficial bacteria, which can support gut health. I’ve recently started making my own.

For people using GLP-1 medications like Ozempic or Mounjaro, options like this can help reduce the pressure of figuring out what to eat in the morning.

30/04/2026

When appetite is low, breakfast doesn’t need to be big or complicated.

These are simple protein pancakes I often suggest:

Cottage cheese + eggs + oats

Soft, easy to eat, and a practical way to support protein intake, especially when full meals feel hard (or just don’t want to eat eggs for breakfast again)

GLP-1 medications like Ozempic or Mounjaro reduce appetite.

Which means what you do eat matters more.

Simple meals like this can help you maintain protein without overthinking it.

Cooking up extras so you’ve got some on hand makes it easy to reheat, and top with high protein yoghurt and fruit.

For other Brekky ideas , see link in bio.

27/04/2026

Not every breakfast needs to be cooked.

This is one of the simplest options:

Greek yoghurt + protein powder + nuts or seeds

It takes 2 minutes to prepare and is a practical way to support protein intake when appetite is low.

When people use GLP-1 medications, I often see breakfast skipped altogether.

26/04/2026

You don’t need a large brekky to get a decent amount of protein.

This is a simple example:

Bagel (~9g)
Ricotta (~10g)
Smoked salmon (~10g)

→ ~30g protein

When appetite is low (common with GLP-1 medications like Ozempic or Mounjaro), meals don’t need to be big.

It’s about making what you do eat count.

Small, simple meals can still support your nutrition.

More practical ideas via the link in bio.

22/04/2026

When appetite is low (which is common on GLP-1 medications like Ozempic, Wegovy or Mounjaro), meals don’t need to be complicated.

This is a simple option I often suggest:

• unsweetened almond milk
• berries
• rolled oats
• chia seeds
• psyllium
• protein powder

It’s quick, easy to tolerate, and helps support protein and fibre intake when eating a full meal might be a struggle.

Breakfast doesn’t need to be over complicated , just something simple that works.

13/04/2026

If you’re using GLP-1 medications like Ozempic, Wegovy or Mounjaro, breakfast doesn’t need to be complicated.

A simple structure I use in practice:

Protein → Easy → Simple

• Protein helps maintain muscle

• Easy = something you can tolerate when appetite is low or you’re feeling a bit off

• Simple = something you’ll actually follow because it’s simple to prepare

When appetite drops, structure matters more than variety.

Here’s some examples of protein shakes, frittata and protein chia puddings.

More examples coming next.

08/04/2026

One of the biggest challenges that I see with nutrition on GLP-1 medications like Ozempic, Wegovy or Mounjaro isn’t just appetite.

It’s:
- lack of awareness.
- lack of planning

Next post will have a simple breakfast structure.

06/04/2026

On GLP-1 medications like Ozempic, Wegovy or Mounjaro, appetite often drops — especially in the morning.

Many people skip breakfast entirely.

Short term, this may feel fine.

Long term, it often means:
• lower protein intake
• increased muscle loss risk
• reduced energy

GLP-1 medications reduce appetite. They don’t protect muscle.

Over the next few weeks I’ll share practical strategies to help.

I’ve also written a blog on this topic — link in bio.

03/03/2026

’ve been a little quieter here recently after losing my dad.

Grief has a way of slowing everything down — and I allowed myself that space.

As I ease back into work, I want to focus on something I’m seeing more and more in clinic: how to eat well while using GLP-1 medications like Ozempic, Wegovy and Mounjaro.

These medications can be very effective. But they also reduce appetite, have side effects and can unintentionally lower protein and fibre intake, and increase the risk of muscle loss if not managed properly.

Over the next few weeks, I’ll be sharing practical breakfast strategies to help protect muscle, manage side effects and reduce confusion around food intake.

If you’re using a GLP-1 — or supporting someone who is — follow along.

My GLP-1 Nutrition Guide is available via the link in bio.

Cam

02/09/2025

Less isn’t always better when on a GLP-1 medication, it's about eating better.

✅ Nourish your muscle as it’s your largest glucose “sink,” what fuels your metabolism, and your safeguard against weight regain.
💪 Keep that muscle strong with adequate protein and resistance exercise
🍽️ Prioritize meals that support energy, control blood glucose, and reduce side effects like nausea or reflux.

Coming soon: a full resource to help you eat with confidence, preserve your muscle, and build lifestyle habits that last.

11/08/2025

💤 Sleep Week 2025: Sleep – The Lifelong Superpower

Did you know that sleep is just as important as food and movement when it comes to managing diabetes?

This Sleep Week, we’re shining a light on how sleep affects blood glucose—and what you can do to sleep better.

😴 Poor Sleep = Higher Blood Glucose?
Yep, it’s true. Research shows that:

Not getting enough sleep (less than 6 hours) or sleeping too much (more than 9 hours) can make blood glucose levels harder to manage.

Poor sleep is linked to higher HbA1c.
Even if you sleep enough hours, irregular sleep patterns (like sleeping in on weekends) can throw off your body clock—and your glucose.

🧠 Can Poor Sleep Raise Diabetes Risk?
Yes. Studies have found that people with inconsistent sleep routines are more likely to develop type 2 diabetes—even if they sleep the “right” number of hours.

So it’s not just about how long you sleep, but how regular and restful your sleep is.

🌙 Sleep Tips That Actually Work
Here are some simple, science-backed ways to improve your sleep:

✅ Go to bed and wake up at the same time every day (yes, even weekends!)
✅ Keep your bedroom cool, dark, and quiet
✅ Avoid screens at least 1 hour before bed
✅ Cut back on caffeine and alcohol in the evening
✅ Move your body during the day
✅ Talk to your GP if sleep is a struggle

Better sleep = better blood glucose.
It’s one of the most underrated tools in your diabetes toolkit.

Want more tips like this? Follow along for more bite-sized diabetes education.

30/07/2025

I’ve just finalised a new patient resource for people using GLP-1 medications.

This guide is designed to support clients with practical, evidence-based nutrition strategies to help manage appetite changes, stabilise glucose levels, support weight goals, and most importantly, build long-term health habits.

My goal was to create something that’s practical, empowering, and real-life focused, not overwhelming, or only around weight.

Out of curiosity (and with a little professional pride at stake), I asked ChatGPT to review it, and the final assessment is summarised in the image.

I’ll take “miles ahead” as a win!

Address

Niddrie, VIC

Telephone

+61477962832

Website

http://deconstructingdiabetes.com.au/

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