If you have Type 1 diabetes and you've struggled to lose fat or build muscle, there's a good chance the problem isn't that you don't know enough about nutrition.

Most people already know the basics. Eat enough protein. Control your calories. Exercise consistently. Get enough sleep.

The problem is that Type 1 diabetes can make doing those things consistently a whole lot harder.

I've been living with Type 1 diabetes since 2012 and coaching people with diabetes for more than a decade. One of the biggest things I've learned is that blood sugar control and body composition aren't two separate goals.

They're connected.

It's Hard to Lose Fat When You're Constantly Treating Lows

You can have the perfect calorie target written down, but it doesn't mean much when you're sitting at 3 a.m. eating because your CGM is screaming at you.

Low blood sugars don't care about your calorie deficit.

They have to be treated.

The problem is when lows happen frequently. Those extra carbs and calories s...

If you live with Type 1 Diabetes, you already know that losing weight is not as simple as “eat less and move more.” You can be doing everything right and still feel like the scale will not budge. The truth is, your blood sugar plays a massive role in how your body burns fat, builds muscle, and uses the food you eat.

When blood sugar stays high for long periods of time, your body cannot use nutrients properly. Insulin is what moves fuel into your cells, and when glucose levels are elevated, that process gets disrupted. Even if you are eating enough protein, your muscles may not be getting what they need to repair and grow. Over time, that means less lean muscle and a slower metabolism.

Then there is the other side of the coin: frequent lows. You treat a low, you eat something extra, and sometimes you overcorrect. Those quick fixes add up to hundreds of calories that your body did not plan for. If that becomes a pattern, it can make fat loss almost impossible, even if your meals are mo...

When it comes to fat loss, we often focus on calories in versus calories out, but there's another crucial player in the game: insulin. Understanding how insulin works and why keeping its levels low can be a game-changer in your fat loss journey is essential.

What is Insulin?

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. Its primary job is to shuttle glucose (sugar) from the bloodstream into your cells, where it can be used for energy or stored for later use. While insulin is vital for maintaining healthy blood sugar levels, it also plays a significant role in how your body stores and burns fat.

1. Insulin as a Fat Storage Hormone

When you consume carbohydrates, they are broken down into glucose and released into your bloodstream. In response, your pancreas releases insulin to help cells absorb this glucose. If your cells don't need immediate energy, insulin signals your body to store the excess glucose as glycogen in your liver and muscles, a...

You asked… and I answered! Here’s some simple things that you can structure into your day to help with weight loss.

1. Drink more water. Sounds simple, but many people consume more calories than they need per day from beverages such as energy drinks, fruit juices, and sports drinks. Omitting “liquid calories” can have a major impact on weight loss.
   
2. Manage stress. Unmanaged stress can lead to overeating or “emotional eating”. When we are under stress our bodies release cortisol, our fight or flight hormone. Cortisol makes our bodies more insulin resistant and blocks the process responsible for fat burning.
   
3. Elevate your heart rate. Aim to do some sort of activity each day at an elevated heart rate for at least 20 mins. A brisk walk, taking the stairs, playing a favorite sport are all good ways to do this.
   
4. Eat more. Yes, that’s right I said eat MORE. Many people don’t eat enough or frequently enough. This can force your body into “starvation mode” which goes way back to our hunter/gath...