Episode notes
You Got This Podcast — Episode 2 (July 24, 2026)
Summary
Paul J. Garay shares what he learned on a 9-day camping trip on Vancouver Island—how he shopped, ate, and stayed active while keeping blood sugar in check. The episode includes practical “diabetic-friendly” meal ideas (like Greek yogurt + blueberries + walnuts, and keto egg wraps), a Diabetes 101 refresher on blood sugar targets and tracking, and a gear review of Keen Newport H2 closed-toe sandals as diabetes-friendly footwear for beach, trail, and town. New AI co-host Molly joins to add brief, general-info context (not medical advice).
Timestamps
- 00:00 Intro + what’s in today’s episode (camping meals, Diabetes 101 numbers, sandal review) + meet AI Molly
- 03:00 Grocery haul for a diabetic-friendly camping trip (Vancouver Island)
- 05:45 Breakfast upgrade: plain Greek yogurt + blueberries + raw walnuts (and why walnuts beat granola)
- 10:30 Snack idea: camembert + almond crackers + a small glass of dry red wine (moderation)
- 13:10 Keto wraps + “net carbs” explanation (15g carbs, 13g fiber) + egg/sausage/greens wrap meal
- 16:10 Camping snacks + a small “cheat” treat: matcha ice cream (kid-sized cup)
- 18:20 Ad break: Cloud-Nine Accounting & Tax Ltd. (10% off first service; cloud-nine.ca)
- 19:05 Diabetes 101: blood sugar numbers (mmol/L in Canada)
- 20:10 Common targets: 4–7 before meals, under 10 about 2 hours after eating (personal targets vary)
- 22:05 Why fasting can run higher: liver glucose release + “dawn phenomenon”
- 24:20 How to measure: finger-stick meter vs CGM; why feedback loops matter
- 28:10 Gear review: Keen Newport H2 closed-toe sandals (toe protection + grip + easy on/off)
- 31:30 Why foot protection matters with diabetes (neuropathy + circulation/healing)
- 34:40 Closing thought: small repeatable tweaks > big unsustainable overhauls
Key Takeaways
- Build meals around protein + fiber + healthy fats to stay full and reduce blood sugar spikes.
- “Net carbs” can be a helpful lens (carbs minus fiber), but always check labels and personal response.
- Trends matter more than single readings—use glucose checks (meter or CGM) to make small adjustments.
- For foot safety, especially with diabetes: protect toes, avoid barefoot risks, and wear grippy footwear on mixed terrain.
Resources
- Mentioned product: Keen Newport H2 closed-toe sport sandal
- Sponsor (as stated in episode): Cloud-Nine Accounting & Tax Ltd. — https://cloud-nine.ca
Contact
Questions or comments: yougotthispodcast@icloud.com
Keywords
diabetes
medical
health
fitness
grocery
cooking
recipes
diet
shopping