← Taking Control Of Your Diabetes® - The Podcast!
Taking Control Of Your Diabetes® - The Podcast!
Top 10 Lifestyle Tips for Better Diabetes Management in the New Year!
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- [00:20]
A
Hello, everybody, and welcome to this edition of the Taking Control of your Diabetes podcast. That space is getting longer and longer with each intro, so if you don't know, I am one of your hosts, Dr. Jeremy Pettis, and I'm joined, as always, by my good friend and colleague, Dr. Steve Edelman. And if you're just tuning in, both Steve and I are adult endocrinologists, University of California, San Diego. We see patients, do research, and we Both work for TCOID, which Steve founded about 30 years ago.
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B
About.
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A
Yeah. And if you don't know, if you've been enjoying listening to us, well, guess what? Now you can also see us. We actually are videotaping these podcasts so you can check them out on our YouTube channel on our website. Particularly wanted to mention that today, because if you're just listening, you can't check out that Steve's in a full suit today.
- [01:10]
B
Yes, I am wearing a dark sports coat with a red tie and a white shirt. And we were filming one of our awesome programs called Newsy News, and you'll have to check the previous ones online. And the other thing, too, is we really want you to like us, follow us, forward us to your favorite.
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A
What other social media terms that we don't know.
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B
Yeah. Yeah.
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A
All right, let's get into this topic. Okay, so it's the new year. You know, a lot of thinking about how do I start my year off, right? So we're calling this 10 lifestyle tips to start your year off. Right. And obviously, this is gonna be around diabetes, things that you can do specific to your life with diabetes that, you know, might help you live a better life, have a better year. So we went through, and we, Steve and I, kind of went back and forth and numbered these things. So we're gonna go obviously in a numbered order, but these are not in the order of importance. But I just wanted to start off with tip number one. So here it is. Recognize the new year as an opportunity. And that might sound a little cheesy or a little vague, but what we're saying there is that people have New Year's resolutions for a reason. Right? It's a time to reflect. It's a time to think about, you know, goals, things that you might want to achieve. And, you know, January is a very good time to do this because, you know, what happens during the holidays, Steve, People just, you know, we eat, we overindulge, like, you know, Thanksgiving, Christmas, whatever you celebrate, and you kind of put it off. You know, I swear, in January, I'll be good, and then January comes, and it's time to put these things into action. So we're just saying, you know, recognize this as an opportunity, but take the time to seize that opportunity by thinking about your, let's call them, resolutions, your goals. And I challenge you to write them down and try not to have a list of 10 things, maybe three, but, you know, maybe one or two that are really important to you and spend some time to think about that.
- [03:06]
B
Yeah. You know, every year at this time, there's always 10 different versions of the top 10 tips. And I think you and I put some time into this to make sure we're not setting up people for failure. So we're going to try to give you more than lifestyle tips, but mental tips as well. And I really am a believer of writing down the most important things. Put them on your cell phone. When you turn on your cell phone, take that picture off of your loved one or tape it on your bathroom window, because it's just a constant reminder, you know, how fast we forget these things.
- [03:40]
A
You know, you commit yourself to these things. So you kind of mentioned that. But that brings us to number two. So number one, seize the opportunity. Number two, set realistic goals. What do we mean by that, Steve?
- [03:51]
B
Well, I think most of us have all these thoughts of grandeur, that I'm gonna lose 20 pounds in December or January, and I'm gonna start exercising in the gym every day when, you know, those are unrealistic and you set yourself up for failure, and then you just say, eff it, and I'll wait till next year and get other goals. So I think it's really important for us to say what is a good first step. So let's talk about weight. Everyone's always talking about weight, you know, and it's tough to lose one pound a week. It really is. And. And it's really a pound, and that's four pounds a month. That's a lot. Most of us would be happy to lose four pounds in a month. So you really have to say, okay, I am going to try to lose £2 this month, and I'm going to weigh myself. I weigh myself every day because if I don't, I kind of wander off and stop thinking about it. And you have to realize there are fluctuations in your weight depending if you've drinking a lot of fluids. And so it comes down to realistic goals for exercise, for dieting, for taking your medications on time, to bolusing on time. Whatever you think of that's messing up your diabetes and your overall health.
- [05:04]
A
Yeah, it's just so important, because what we want to do is set people up for success. And I have heard, too, that sometimes it's easier to add healthy behaviors rather than trying to subtract things. Instead of saying, I'm never gonna eat ice cream again or I'm never going to McDonald's again, okay, I'm gonna. Instead, I'm going to add that I'm gonna eat more vegetables or that I'm gonna start walking around the block once a week, even starting slow, ramping it up, because we want people to stay on track and re they are meeting these goals.
- [05:41]
B
No, that's a really good thought, Jeremy. I love that. Adding something versus punishing or taking away or making it a negative, it's a positive thing.
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A
Which makes me think, and this is true, that last year for New Year's, I made Steve stop going to Lululemon for one year.
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B
Totally.
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A
And he did it because if you guys, with the exception of today, he's usually head to toe Lululemon. And we recently had a conversation about, you know, now it's the new year 2025. Can you go back to Lululemon? I just didn't think we'd ever be here. And I'm. You said you're excited to get back into it.
- [06:16]
B
Well, you know what? I learned that there are other clothes brands, and it was good for my willpower and my wallet. And no, I am going to go back in. And Jeremy did allow me to wear the Lululemon things I already had.
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A
Yeah, he wasn't hurting for Lulu.
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B
Yeah. So, I mean, I. I found things in my closet, like on the far right where the hangers are. I've only worn, like, once and just got pushed to the right. Kind of like top of your inbox.
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A
I mean, yeah, maybe instead of saying you can't go there anymore, I should say you have to go to other stores. But either way, I did. I got results. All right, so that's one. And two, seize the opportunity. Realistic goals. Number three, like, let's just go for it. Is gonna be exercise. And now exercise is a tough one because there's such a wide array of listeners right now, from people that have never exercised in their life to people that might running marathons. So we want to be realistic. So if you are currently not exercising, you know, the goal could be to start. If you're currently exercising, it could be to change it up to add something, set goals for, you know, what you're lifting in the gym or how far you're running, those kinds of things. But it's such an important thing. And it's just. It's not necessarily always just about weight. I think people think, you know, I exercise, I try to lose weight. There's so many benefits of exercise, even if you maintain your same weight. They help with anxiety, stress levels, with sleep, even, you know, just redistribution of fat and muscle, even if you haven't lost weight. So there's lots of reasons to exercise. It's not about just slimming down and, you know, kind of looking better.
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B
Yeah. And I always like to point out there's two components of weight. There's strength training, two components of exercise. What'd I say?
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A
Weight.
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B
Yeah, I was already thinking ahead of time. Yeah. There's two areas of exercise. It's really weightlifting, which is important, obviously.
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A
Or strength training, I would say it's not necessarily weights you can do, bands, you're right.
- [08:15]
B
Push ups, stuff like that. That's important. And the other one is cardiovascular, which is when you're on the treadmill, when you're on the peloton, and that's more to help your cardiovascular system, blood circulation, things like that. But lifting weights and doing strength training, you know, it's not just to look good like you and me, it's really to let your muscles of your body be in the best shape. They can suck up glucose out of your bloodstream into the muscles for energy, and they go together. So I wouldn't do just one or just the other.
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A
And it's so important for reducing pain as well. You know, keeping up your strength, keeping moving, you know, if you currently have pain. But to keep people out of pain, you know, dealing with low back pain, it's about, you know, maintaining strength in the other areas. But with exercise, again, we want to be clear, this doesn't mean you have to join a gym. This doesn't mean that you need new Lululemon clothes or any new gear. You can literally walk. You know, the recommendation now by the ADA is actually 30 minutes a day, five days a week is just kind of the global recommendation for people with diabetes. But it's something to keep your heart rate, you know, a little bit elevated, something sustained. Walking is fine. You can run if you want. So starting with that, which goes back to our realistic goals, maybe you want to work up to five times a week, start with one and then you can increase it. Now, for the people that are out there listening, like, yeah, I already peloton three times a week. What am I going to do? I think I would challenge those people to add something different, you know, if you've always been cycling, you know, maybe try a different form of aerobic activity, maybe add weights if you haven't done that, those kinds of things.
- [09:57]
B
Yeah, and I think you made a good point, Jeremy. We all start off at a different place and some of you are couch potatoes. And this is the year you're gonna, but you're gonna get up and start moving and just start slow and build up slowly. It's so important to realize that exercise is so important. And you made another great point, I have to repeat it, that a lot of times people will start building some muscle. Mass. Muscle weighs 2 1/2 times of fat. So you might have go down on your belt buckle, but weigh the same and you're gonna feel better too. So I know all of you have heard this a thousand times. You just gotta find out, be strategic on doing the things you like to do. And walking is awesome.
- [10:44]
A
Great points. All right, so that was our top three, or first three, I should say. So. Opportunity, set goals, exercise. And this one we thought was important enough to have as a separate category. And it's actually stretching, which I was impressed to see that you put on here, Steve. So, and this is not, you know, this is important enough that we're calling this out specifically outside of the exercise realm. So Steve, this has been a little bit of a new kind of mantra for you. Tell us about it.
- [11:12]
B
Well, this is it in a nutshell. I never stretched when I was younger, when I was your age. And as you get older, you start getting stiffer and it's harder to move your arms, your legs, it's hard to squat down. And stretching helps tremendously. But here's the key point. You gotta start early. You know I've been bugging you when you bend over to pick up the McDonald's wrapper that you dropped, you know, I heard you grunt a little bit. No, But I think everybody on this planet should be stretching. And the sooner the better. And if you don't really know what to do, there's really a lot of good programs online. If you're lucky enough to have access to a personal trainer, they will do nothing but teach you how to stretch. And there's even a private a for profit company in town that's called Stretch. And you go in there, you pay for your little visit, you, and someone just stretches the heck out of you. And I'll just tell you what, it's so important, and starting early is important. And there's a test, last thing I'll say, I'll let you Jump in there. Primary care doctors will do a test on older people and the test is they lay on their back. How long does it take them from laying on their back to standing up without assistance? And it's a good test because the stiffer you are, the harder it is, the longer it takes. It's just something that's not talked about enough.
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A
And I would say sometimes people can say stretching. Does that mean yoga? Well, it can. And if you want to do yoga, great. And I think yoga, sometimes people say, well, it's all that spiritual stuff and it can be, but it doesn't have to be. So don't be thrown off by some of that if that's been holding you back. Now another thing I recently heard about Steve is that a lot of younger people and kind of working age people are having particular issues with their shoulders and then the neck and they're calling it tech neck because we spend so much of our time looking down on our phones, looking at the computers, things like that. So a lot of recommendations now that if you, you know, if you're working or if you're a kid on Instagram or whatever it is, every 30 minutes you need to stop what you're doing, kind of look around, do a little stretch, whatever, you know, to get kind of recalibrated. And every hour you should be taking like a full break, you know, five minutes. You know, they used to call it a smoking break, but now do something, get up, move around.
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B
It's a vaping break or something. You know what, Jeremy? I flew back from Washington yesterday. I sat on this long flight on United for four hours. I was catching up on work on my laptop and my neck is so frickin sore. So I mean it happens every time I do that. So you're right. And as you get older, you know, I love speaking from experience. You know, people get, you get cervical disc problems, arthritis in the neck, and a lot of times it does cause limitations of what you can do.
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A
Yeah, well, quick story I'll tell about this is my girlfriend and I, we took a couples massage workshop. This was during November when we were trying to do a sober month and fill our calendars with other stuff other than alcohol.
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B
Sober month, sober day.
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A
But it was really cool because they taught you like simple techniques of how you could stretch out your partner or like little things that you can do kind of to put your elbow on their neck to release some tension. So I just thought that was a fun way too of, you know, stretching is always good, but if you can involve somebody else to give you a little bit of a back rub. That's not hard to do.
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B
Did you enjoy it?
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A
It was awesome. Yeah.
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B
Was it because I kept bugging you?
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A
Yeah, you just. I was like, steve, leave. All right, so that's our top four. The fifth one we've already touched on, but it's worth calling out specifically in more detail, try to get to the best weight that is feasible for you. Notable that we didn't say, you know, lose weight, you know, set kind of goal weight, know what that is? And as Steve critically mentioned, I will say it again, a very aggressive weight loss goal is a pound a week. That means if you want to lose those £20, it's going to take six months at least, and plan for that. Now, the other point I wanted to make is that everybody who's listening that's ever wanted to lose weight has probably tried multiple things. You hear diet and exercise. There's a lot of endocrinologists now, Steve, that are just coming out and saying diet and exercise doesn't work, that it's failed, that it just sets people up for failure. And I tend to agree with that. Unless there's something that's really particularly motivated the patient to really do some major changes. But short of that, it's very difficult to lose weight with the traditional diet and exercise.
- [15:58]
B
Yeah, there's no question about it, Jeremy. I mean, I hate to have those thoughts as well, but we've been around the block, and it's very tough to lose weight by just saying, I'm gonna watch what I'm eating and I'm gonna exercise. As we know exercise can. You may even gain weight. So the reason we put this as number five, because I think you've all heard about Ozembic, Mounjaro, Wegovy, Zepbound, and these drugs have changed the way we treat obesity. And it doesn't mean that you should not institute the diet and the exercise as well, but it allows you to do though and do those well. And as people start losing weight on these drugs, they get inspired and they get lighter. And I call it a positive catch 22. They start exercising more, they get motivated to eat less. But of course, these drugs work centrally, so people get full faster. And just recently, you probably saw that publication, I believe it came out in the last two days, that Zepbound led to a ready for this? 53 pound weight loss compared to Ozembic, you know, which was still tremendous, like 30 pounds. We know that Mounjaro is a little bit more powerful, but if you can get your hands on any one of these. And the last thing I'll say before I let you get a word in edgewise is these are drugs for life. This is not a medication. You say, I'm gonna lose 20 pounds to go to my daughter's wedding. These drugs protect your heart, your kidney, your liver, your joints. Oh, my God. It's only about half the list. And once you stop them, it's been shown quite clearly that you gain weight back and then you lose a little bit of muscle and fat when you lose weight. But when you gain the weight back because you stopped the drug, it's all fat. So what do you have to say, Jeremy?
- [17:50]
A
Well, I was just going to say that the reason we're harping on this is that it's an opportunity here that if you haven't tried one of these drugs and you have diabetes, you can, you know, ask your provider about it. It is actually getting easier, in my opinion, to get these prescribed for people with type 1. So just because you have type 1 does not mean that you're excluded. If you're already on one of these drugs, maybe talk to your doctor if you're on kind of the right one for you, if you're on the right dose, if you can still up titrate that based on your side effects and what your. Your weight goal is. So I think why we started with diet and exercise is difficult. Is it? Because it is. And there's. There's these drugs that you can, you know, have access to. Bariatric surgery is always an opt. It's something that we're actually doing less because of these drugs have kind of equal potency, if you will.
- [18:36]
B
You know, our new janitor at our office is a prior bariatric surgeon. He's so low.
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A
Where are you going with this?
- [18:44]
B
That's it. He's out of business.
- [18:46]
A
Got it. All right, so that's, you know, we could talk about weight all day. We have, we've done podcasts, all these kinds of things. But really the point here is if you want to lose a weight, you know, write down how many pounds you want to lose, map out a pound a week, set that goal in the future, and it's gonna take time. And a pound a week is. Even with these drugs, by the way, it's still kind of an average amount of time. So the next one is, and it's interesting, it's taken us to number six to get here is blood sugar control. And what do we want to say about that?
- [19:15]
B
That's new yeah, before I say a few, before I give you my thoughts on that, you mentioned, we have done many podcasts, but also we have a tremendous video vault on our website. We've done these live programs on almost every one of these tips, but obviously in much more detail. Well, listen, if you have diabetes, type 1 or type 2, that's something that you think about every time you go to the doctor. What's your A1C? What's your time and range? And it's a battle. 50% of type 2s in this country have an A1C less than 7 and only about 20% of US type ones. It's hard. You know, diabetes is hard. That glucose trip, and the one thing I mention here is get a continuous glucose monitor. Now, many of you folks are thinking, oh, yeah, that'd be nice if I can do what Dr. Edelman says, but I can't afford one. There are lots of ways. But if you're on basal insulin as a type 2, you're eligible. And they do have over the counter.
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A
Any kind of insulin.
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B
That's true. And for all of you folks out there, you didn't hear me say this. Oh, shoot. This is gonna be memorialized. Ask your doctor to prescribe insulin once a day for you, small dose of basil that you may or may not take it, wink, wink. But now that he or she has prescribed it, you are eligible for a cgm. And you know what? If your control's not good, you probably do need it. But just one shot a day of any type of insulin because it will open your eyes. And I think there's probably at least five good studies where they took people with type 2 not on insulin. They gave them these CGMs, and their control improved greatly because you see the consequences of what you eat, how much you eat, and what kind of exercise you do. The intensity, the duration, it's just a game changer. And that's why a lot of these health clinics are putting them or giving them to patients. And what did we just speak about on newsy News?
- [21:17]
A
The ring that you can wear that measures your activity. But what I wanted to say about glucose control is, yeah, if you don't have a cgm, get a cgm. But overall, our point here is, are you at goal? And if you're not where you want to be, which is usually less than 7, it's time to do something about it. And if you're one of these patients, that's for months on end or years on end, sometimes that you're 8, 9%, it's time to change something. If you have type two, you know, what medications can you be on? If you have type one, is it time to consider a pump? If you're not A one or change your system or change your endocrinologist. But if you've looked back over the last year and you're above your goal, do something about it.
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B
And they're over the counter now, CGMs.
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A
You'Re still on this? Yeah. Okay. Yeah, yeah, yeah.
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B
Why not? I think it's important to mention.
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A
Okay. All right, so moving on. Glucose control, that was number six. Number seven is actually blood pressure control. So why is this one worth a specific call out? Well, all the painstaking efforts we do to talk about blood sugars and A1Cs, it can be really difficult to get your A1C to goal. As Steve mentioned, only like 20% of type 1s. But blood pressure is relatively easy to treat. There's a lot of good old generic drugs that are generally once a day. And your blood pressure is so important. And when it comes to actually cardiovascular disease, heart attacks, strokes, blood pressure and cholesterol are actually more important than blood sugar control. And again, why we're saying this is because a lot of time patients will come and see me, I'll spend the whole visit looking at their cgm, talking about what they're eating, blah, blah, blah, and they'll leave the office and I'll see that their blood pressure was 150something out of range. And we never talked about it. So it gets overlooked sometimes. They say, you know, your PCP will handle it, but your PCP is saying your endocrinologist will handle it and nobody ever addresses it. So your goal should be to keep it less than 130 over 80 and if it's consistently over there, you need to take some medications for it.
- [23:21]
B
Yeah, good points, Jeremy. You know, and people, they get tired of hearing about blood pressure. It's been the age old issue. So I think this is important that it's on our list because besides heart attacks and strokes, you know it can adversely affect your eyes. I think you mentioned the kidneys. Here's the thing about blood pressure, it bounces around. I bet you some patients who had high blood pressure in clinic they said, ah, white coat phenomena. Dr. Pettis is a scary looking guy. And that's why you need your own blood pressure cuff just like you need your own glucose monitor. I used to say in the old days, now you need just like you need your own cgm. So it's important to get One that you know how to use correctly, has the right size cuff for your arm, and measure it in several different positions at different times during the week. And if it's always good, you can cut back the number of times, you know, have fun with it. Take the blood pressure of your spouse, your kids, your friends, they love that stuff.
- [24:14]
A
Dogs, cats, whatever. All right. So, you know, and again, we've done talks on this, too, but number we're on eight now. I'm actually gonna put this one next because we kind of mentioned it. Let's talk about cholesterol. So this fits right in with blood pressure. And I already mentioned it. Getting your cholesterol to goal again, it matters so much in terms of reducing your risk of heart attacks and strokes. And the levels that we want people to get to are very, very, very difficult to achieve just with lifestyle or. I don't care if you just eat grass all day long. It's very difficult to change your cholesterol.
- [24:54]
B
Why are they so. Why have they kept going down the goals?
- [24:57]
A
Because we've learned that there really is no bottom, that the lower your cholesterol is, the better, essentially, period. So, you know, patients can be resistant to treatment. They can say, give me six months and I'll stop eating steak or whatever it is. And even if you did that, your cholesterol doesn't change. So there's some very good, again, like blood pressure, old generic medications. Statins is one of them, like Lipitor, et cetera, that work very well, can essentially cut your cholesterol in half. And they're generally very well tolerated. Sometimes people can get some muscle cramps, but that's actually fairly rare. And if you do that, you just really reduce the risk of heart attacks and strokes, which I hate to be morbid. Are the things that kill people with diabetes.
- [25:44]
B
Yeah. Both type one and type two. Yeah. I'll just say that if you're one of those folks that get a side effect after taking one pill, we're onto you guys. Don't hurt yourself by saying you always have a complication. You know, those patients drive me crazy. They say, oh, the patient can't take this, this, this, this, this. Okay, I'll be at their funeral next week. But I would say this. We have had a tremendous increase in number of cholesterol medications. So, you know, we have statins. We now have These drugs called PCSK9 inhibitors, Praluent, Repatha. You and I are on them. It's an injection that you take every two weeks. They work tremendous. I'm On a drug called Nexletol. It's a once a day pill, lowers your LDL 30 or 40, 50%. And you take them all together. It's not like one or the other. I also take an old drug called Zetia. So the bottom line is it's important to me, and I've figured out the cocktail with the help of my doctor. What drugs have no side effect? And get my LDL to below 70.
- [26:49]
A
Yeah. And bottom line is, if you have diabetes, which you probably do, if you're listening and you're over the age about 40, you should be on something for cholesterol period. That we're moving more towards just aggressive management and away from what exact number should your LDL be, But you want to keep it. If I had to pick a number. If you have diabetes, that LDL, the bad cholesterol, less than 70. And if you have any heart issues, you want to be even more aggressive, less than 55.
- [27:16]
B
That's the national recommendations based on data.
- [27:19]
A
Mm. All right, so that was cholesterol. So number nine, we're do get your partner involved. And I like this one because, you know, people often say that diabetes is the third person in the relationship, But a lot of times we don't talk about it unless there's some kind of critical thing. You know, my blood sugar's really low. Can you go get me something? And then it might turn into a blow up. Then, you know, you never helped me, and you know, all these kinds of things. So schedule, like a diabetes date with your partner. And by partner, that's a loose term. That could be your actual significant other. It could be a sibling, it could be a friend, somebody who's involved with your diabetes. Schedule this date and talk about it. What was it like when you got diagnosed? What are things that you struggle with? How can I help you with your diabetes? And importantly, how can I get out of the way? When do you want me to not be involved and have that conversation? Because so many times we just don't. And like I said, we don't talk about it unless there's some big kind of problem. And of course that's not gonna work. Yeah.
- [28:19]
B
And we all have partners that may drive us crazy and they have other partners that are just right. And it depends on what you want. Jeremy and I, we like our partners to stay back a little bit and to help us when we ask for it, but it's do it with another person and, you know, if they follow the same kind of eating and exercise habits that we're suggesting that's what everyone in America should be doing. So, you know, I know you have multiple partners, Jeremy, Christy and Chloe and all those other groups. Well, let's Finish up number 10.
- [28:52]
A
Okay.
- [28:52]
B
And I want to start this one off by a quote, but number 10 is make peace with your diabetes. And this is following the lines the way you think. Don't make it a negative, make it a positive. What did diabetes do in your life that made you a better person, that. That drove you into a certain career, that made you eat better and exercise more because you were sort of hounded by your healthcare professionals? But this is a great quote. Sir William Osler got it from our good friend Bill Polonski. The way to live a long and healthy life is to get a chronic disease like diabetes and then take care of it. And that's such a great quote, because there's no question that by getting diabetes, you might live a longer and healthier life than if you did not develop diabetes. That's my point.
- [29:41]
A
Yeah. And it's such a great quote and great points. And, you know, let's be honest, that diabetes is. It sucks. You know, I don't care if you have type one or type two. It's difficult to manage. It's in your face every minute of every day.
- [29:53]
B
Stay positive.
- [29:54]
A
20. I know, I'm getting that.
- [29:55]
B
Yeah.
- [29:55]
A
You just, you know, so it's, you know, let's be honest. And, you know, you're seeing your blood sugars are high, they're low, so you gotta get some positives out of it, and you work so hard to control your blood sugars, and it really can pay off, that there can be some real benefits. I talk about that. It was what made me go into medicine and meet you, and I think it gives you empathy for others, certainly with other chronic conditions. But I think, just in general, I made a great friendship network out of it and all these kinds of things. So oftentimes, I'll say sometimes it's more true than others, but that getting diabetes was the best thing that ever happened to me because I just. I can't imagine a life without having it. So, obviously, if you're listening, you might not go to medical school and become an endocrinologist, but you can harness this energy and this power, make peace with your diabetes and use it for good.
- [30:47]
B
Wow. That was well said, Jeremy. And I feel the same way about you and all the other people I've met in the diabetes world.
- [30:54]
A
Absolutely. Well, with that. That's our top 10. Hope that you got something out of this. Steve and I, to be honest, got to write down our New Year's resolutions. Maybe we'll drop that on the next podcast what they were and keep you updated on Steve's Lululemon shopping. Just want to say thanks for listening or watching. If you're watching on the video and like we said at the top, please do share like send to others if you have it in you to donate. We are a not for profit and survive on your donations can be made on our website. So thanks Steve and we'll talk to you guys and see you on the next one.
- [31:31]
B
Thanks Jeremy Goodbye everybody. Have a great year. Sam.