Tackling Type 2 Diabetes Masterclass Workbook

Private Workbook
Tackling Type 2
MASTERCLASS
with
with Brenda Davis, RD,
and Ocean Robbins
How To Use This Workbook
Welcome! And thank you for signing up for the Tackling Type 2 Masterclass. You’re in the right
place if you want to prevent or reverse Type 2 diabetes and optimize your health.
During the Masterclass, you’ll discover what the latest research tells us about Type 2 diabetes,
and you’ll develop a greater understanding of how you can heal your body, mind, and spirit —
without relying on drugs.
The following exercises, quizzes, and prompts found in this workbook will help you get the
most out of the Tackling Type 2 Masterclass. They’ll highlight some of the key concepts and
takeaways covered — and test how well you’ve absorbed the information. You’ll have the
opportunity to take notes and further reflect on the information found in the Masterclass. And
you’ll also get information on taking the next step in your journey to a healthy, thriving body.
To get the most out of this Masterclass:
• Save this workbook directly to your computer. You can edit the file directly and type in your
answers. Or you can print it out and write on it with a pen or pencil.
• Before viewing the Masterclass, skim through the Workbook to get a feel for the information
that’s going to be covered.
• We encourage you to follow along and fill in the workbook as you go through the
Masterclass.
• While we hope you use all sections of the Workbook, at the very least, try to fill out the Set
Your Intention section before the Masterclass and the Reflection section at the end of it.
That way, you’ll be able to track what you’ve learned as well as what you’d like to dive into
deeper.
• If you like, you can take notes in the back of the Workbook on anything that stands out to
you during the Masterclass.
Ready? Let’s do this!
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Set Your Intention
Take a moment to think about your intention(s) for attending this Masterclass. Why are you
joining? What do you hope to gain by participating? Write down your thoughts, hopes, or
intentions here.
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4 Major Myths of Type 2 diabetes
Fill in the blanks to complete the sentences on the 4 Major Myths of Type 2 diabetes.
Myth #1:
_____________ is not a big deal.
1. ______ million people in the United States have prediabetes. That’s about ______ in
___ adults.
2. Prediabetes is a big deal because it causes damage to your large __________ which
increases your risk for things such as __________, __________ and can increase risk of
__________.
3. It also injures the __________ blood vessels increasing the risk of things such as
__________, __________, lack of flow to your __________ and to your ___________,
and the __________ organs.
4. ____________ affects every body system.
5. __________% of people with __________ are expected to end up with Type 2
diabetes. The good news is it doesn’t have to go that way.
Myth #2:
Diabetes is a _____________ and _____________
disease.
1. Many medical schools still teach this myth, but most individuals __________ with Type 2
diabetes can __________ the condition.
2. If you have been diagnosed with __________ in the past __________ years your
chance of __________ are really __________.
3. The longer you have had Type 2 diabetes the __________ it is to __________ the
condition into __________. But it’s not impossible!
4. The American Diabetes Association, along with the Endocrine Society put out a
consensus __________ that defines diabetes __________.
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Myth #3:
Your ____________ determine your destiny.
1. Genes can affect your __________ of diabetes but that does not mean you are
__________ to develop Type 2 diabetes.
2. The reason we see family patterns of Type 2 diabetes is often because __________ and
__________ factors that are passed on through families.
3. __________ and __________ are __________ factors in developing Type 2 diabetes.
4. There __________ major triggers: __________ which leads to __________ and
__________ and __________.
5. The good news that debunks this myth is that you can __________ your __________
when you change your lifestyle; you have the ability to __________ off disease
__________ genes and turn __________ disease __________ genes.
Myth #4:
Only ____________ or ______________ people
have to worry about Type 2 diabetes.
1. It’s estimated that __________ to __________% of people with Type 2 diabetes are
__________ or __________.
2. Even if you are lean, you can be __________ overweight, meaning your body
__________ like someone who is overweight or obese.
3. There is a strong __________ between __________ and diabetes, but there is an even
__________ correlation between __________ and __________ and __________.
4. __________ choices __________ impact the driving __________ for Type 2 diabetes.
They can increase __________, __________, and the storage of __________ in places
it shouldn’t be stored, and also an unfriendly gut __________.
5. A person __________ their health has a __________ dreams, but a person __________
their health has but __________ dream, which is to get their __________ back.
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10 Type 2 Breakthroughs
Fill in the blanks to complete the sentences about the 10 Type 2 Breakthroughs.
Breakthrough #1:
____________ are not the enemy unless they are
____________ or highly ____________.
1. The __________ of carbohydrates is very important. Whole plant foods are packaged
with super __________ components like __________, and __________, and
__________.
2. Refined carbohydrates include white and brown __________, __________,
__________, and added __________ to foods.
3. When we eat healthy __________ carbohydrates and other __________ whole plant
foods we help our bodies better absorb the simple __________ that get into our
bloodstreams so that it can make use it and get the __________ into our __________
where it is needed.
4. The goal is to __________ insulin resistance, and to get __________ functioning
properly again.
Breakthrough #2:
Plant proteins are ____________ than animal
protein.
1. Not all __________ are created equal. Plant proteins are __________.
2. Consuming __________ proteins as opposed to __________ protein is linked to a
__________ risk of developing Type 2 diabetes. In fact, in the Adventist Health Study
people who consumed no __________ protein had a __________% less chance of
developing Type 2 diabetes than similar health-conscious non-vegetarians.
3. The risk of Type 2 diabetes can be __________ with a plant-based whole food diet. It
matters what company your __________ keeps.
4. Plant foods have anti-inflammatory compounds such as __________ , and
__________ , and __________ so they are much more protective.
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5. When it comes to __________ chronic lifestyle __________, __________ protein is
really the way to go.
Breakthrough #3:
_____________ fats in _____________ foods are
best.
1. The __________ of fat matters and the most __________ types of fat that tend to be the
most __________ are __________ fat and __________ acids.
2. These harmful types of fats __________ insulin resistance and promote fat storage in
the __________ and around the vital __________.
3. When fat gets into the __________ and into the __________ it dramatically
__________ insulin resistance and __________ beta cells.
4. __________ fats and __________ fats tend to reduce insulin resistance and have a
__________ effect on other diseases like heart disease.
5. __________ fatty acids are fats that we can’t make in our __________ and they include
__________, which is an omega 6 and __________, which is an omega 3 fatty acid.
6. Most people don’t get enough __________ and there aren’t __________ food
sources that provide it naturally. The main sources of omega 3s in the plant world are
__________, __________ seeds, __________, and __________ seeds.
Breakthrough #4:
_____________ can be good for people with Type 2
diabetes.
1. __________ comes packaged with a lot of good things like __________ and
__________ and __________.
2. The __________ in fruit actually __________ the absorption of their simple sugars.
3. People who consume a lot of fruit have __________ risk of disease, not __________
risk of disease.
4. It is the __________ in whole food fruits that slows the __________ of its simple sugar
into the __________ which helps keep blood __________ levels normal.
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Breakthrough #5:
Colorful ____________ foods fight inflammation
and ____________.
1. One of the __________ drivers of Type 2 diabetes is __________.
2. __________ in foods is a signal of how __________ the anti-inflammatory and
__________ compounds those foods contain.
3. Plant food __________ is important and it creates an overwhelming impact on the body
in a __________ and __________ and __________ way.
Breakthrough #6:
____________ fights ____________ imbalances.
1.
__________ can feed good bacteria in your __________ because they actually need
fiber to live. __________ can also help bring down gut __________ , which is an
overgrowth of the bad __________ in your gut.
2. People with diabetes often have higher rates of __________, which is an __________
gut flora.
3. __________ can be driven by intake of highly __________ foods, __________ fat, and
a number of __________ that we consume with our foods.
4. When we feel hungry and when we have certain moods, often it’s actually triggered by
the __________ in our gut.
5. If you feed __________ that like sugar, they’re going to want to eat more __________,
when you feed the bacteria that like to eat __________, then it makes it easier to be
drawn towards the foods that are actually good for you.
6. __________ to __________% of the American public doesn’t get the recommended
amount of __________.
Breakthrough #7:
__________ can make a world of difference.
1. __________ people have a higher risk of __________, which is the storage of
__________ in and around the vital __________, especially in the __________ and in
the __________.
2. When we store fat in our liver, it __________ insulin resistance. When we store it in our
__________, it damages __________.
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3. __________ loss can restore insulin sensitivity.
Breakthrough #8:
________ matters.
1. When we __________, we trigger a system that helps __________ go into the blood
cells without __________.
2. People that __________ on a regular basis have a __________ risk of Type 2 diabetes.
3. __________ just __________ hours a week can cut your diabetes risk in __________.
4. The more you __________, the __________ your risk __________ for disease.
Breakthrough #9:
Reduce your ________ and reduce your ________.
1.
__________ stimulates the release of certain __________ like __________ that can
result in elevated blood __________ levels.
2. Stress __________ also cause __________ for unhealthy foods for quick access to
__________.
3. __________ increases the risk of __________ diabetes and also the __________ of
Type 2 diabetes.
4. Even __________ deep breath can __________ our system and dial down __________
levels.
Breakthrough #10:
Tackle Type 2 in your ________.
1. Lack of __________ can cause problems for long term health and increase diabetes risk.
2. When we’re not __________ enough, we __________ our levels of __________,
__________, and production of __________.
3. Some ways to improve the __________ and the __________ of sleep, includes a
consistent sleep __________, a pre-sleep __________, and a sleep __________ that is
conducive to __________.
4. Your __________ sleeps best in a slightly __________ room.
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5. What we do during the __________ will help us __________ at __________. Getting
some natural __________ is really __________.
6. Stop __________ about __________ hours before bed to ensure a good sleep.
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Test Your Knowledge
Complete this quiz after the Masterclass to solidify your learning.
1.
__________ million people in the United States have prediabetes.
2. ☐ True or ☐ False: Diabetes is a progressive and irreversible disease.
3. Carbohydrates are not the enemy unless they are __________ or highly __________.
4. ☐ True or ☐ False: Your doctor should know everything about diet and lifestyle and its
impact on Type 2 diabetes because it’s always part of medical school curricula.
5. Without reviewing your notes, list as many of the 4 Major Type 2 diabetes Myths and 10
Type 2 diabetes Breakthroughs as you can remember below:
4 Major Type 2 diabetes Myths
1. ______________________________________________________________
2. ______________________________________________________________
3. ______________________________________________________________
4. ______________________________________________________________
10 Type 2 diabetes Breakthroughs
1. ______________________________________________________________
2. ______________________________________________________________
3. ______________________________________________________________
4. ______________________________________________________________
5. ______________________________________________________________
6. ______________________________________________________________
7. ______________________________________________________________
8. ______________________________________________________________
9. ______________________________________________________________
10. ______________________________________________________________
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Reflection
Think about all you’ve learned during the Masterclass. Reflect on the questions below and let
the answers come to you without judgment.
Picture a life of thriving, vibrant brain health. What does that look like to you?
Go back to the Set Your Intention part of this workbook. Now that you’ve completed the
Masterclass, was your intention met or not? What else do you want to improve on when it
comes to your health?
Was there anything missing that you still want to know about? What other information would
help you feel confident you have the tools you need for you and your loved ones to be healthy
and Type 2 diabetes free?
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Taking the Next Step
Congratulations! You’ve completed the Masterclass and its accompanying workbook. We hope
you found it useful and informative.
Now that you know the truth about the major Type 2 diabetes myths and the secrets to thriving
health, you have the opportunity to put knowledge into action and protect yourself and your
loved ones.
If you want to find out how to apply all of this information into your life, consider joining us for
the Tackling Type 2 course led by Brenda Davis, RD, and hosted by Ocean Robbins. By the
end of this course, you’ll be implementing diet and lifestyle changes that can contribute to
thriving blood glucose levels and a vibrant healthy body. No matter where you are in your health
journey, you CAN make changes to help prevent and reverse Type 2 diabetes today. And to
thrive!
Enroll now and set yourself up for lifelong health. You can add years to your life, and life to your
years!
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Notes
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Gain energy, eat better, stress less,
and love more —
for your body’s sake!
Join Tackling Type 2 Now:
https://type2.foodrevolution.org/join/