05/09/2026
I shared this in my secret Facebook group for patients but I thought it could help more people.
Most new patients tell me they do not eat sugar and eat pretty healthy. This is to help see the myth involved in that statement.
I’m careful using the words always and never but I can confidently say you will always end up insulin resistant without resistance training and decreasing your sugar intake. In the 80’s, when I was in nursing school, we ONLY learned about type 2 diabetes as an elderly disease. Elderly being over 60. This is because as we age, we lose muscle mass or lean mass. Fat mass is what remains and fat is not metabolically active. In other words you cannot lose weight and actually start to gain weight, even though you’re doing nothing different.
Here is what a day of food looked like for me in the 90’s-2010. This was while I worked out 5 days a week, FOR HOURS. I lifted weights 3d/week. Taught aerobics 3d/week. Ran 3 miles 2-3d/week. Played racquetball and tennis for a season. Took one on one kickboxing class plus a 90 minute kickboxing class on Saturdays, where you hold pads for each other. I took a private training class of Pilates. It was tooooooooo much exercise and I was ALWAYS 30 pounds heavier and could never lose weight.
Here’s the food. The gummy vitamins wasn’t in my diet but a lot of you all use gummy vitamins and this is a total of someone’s gummy vitamins I added up. Also, no one has the serving size of cereal.
Gummy vitamins 25g
1 cup raisin brand, banana, skim milk 81g
DD iced coffee 41g
Mid am low fat yogurt & granola bar 42g
Turkey/cheese on wheat fat Fr chips 67g
Mid afternoon pretzels & apple 44g
2 cups Pasta & garlic bread 108g
That’s a total of 408 grams of carbs OR 102 TEASPOONS OF TABLE SUGAR!!!!
No wonder I was overweight and couldn’t lose weight. I cannot even imagine what my sugar and insulin levels were. So hopefully you see if you are not working out at all, where are you going to put all this sugar? On your b***y, belly, and bat wings on your arms. I was working out, a lot!! And still was overweight. This is just too much sugar. Plus, many of you add in alcohol and you don’t stand a chance at weight loss.
Here are some other carb counts for some favorite foods. All you do is divide by 4 to see how many teaspoons of table sugar it would be.
Whole wheat Thomas bagel 50g
White Thomas bagel 48g
White pot 26g
Sweet pot 24g
Frappe 46g
Subway tuna foot long white bread my fav 76g
1 cup White rice 45g
1 cup brown rice 53g
Banana 23-27g
Apple 25-27g
8oz OJ 25g
Biscuits & gravy 37g
Peanut butter smuckers 7g/2 Tbsp (peanuts & salt only)
Plain oatmeal 1 cup 27g
1 cup quinoa 39g
I hope this gives you more information to help you understand what’s happening. Many of you are struggling with weight. It’s the most common theme brought up at appointments. ❤️❤️
