good morning Anna and welcome to the rokar paleo show thank you so much for having me it's our pleasure mark good morning good morning I take it everybody's wonderfully well yes comes first yeah it's all good here in Switzerland all right all right and I am well thank you so first off everyone should know that you are mix of Swedish and Finnish and you live currently in Switzerland so that means that local pillow show is going international yes it is yeah adding your guys's backgrounds and where you are and where you're from that's just a wonderful mix of everything all right thank you thank you so you have lived with type 1 diabetes for 30 years and you call yourself to a diabetes expert can you tell us about your background and you know give us your story basically absolutely I was diagnosed in the 1985 when I was 2 years old I was diagnosed with type 1 diabetes which came as a shock to my whole family and especially by a very injection afraid mother I think she still is today and no one in my family has it from before because it can be hereditary but it wasn't in my case and the wonderful sort of dietary prescriptions back then which haven't changed much today but it was sort of 60% carbs with every meal preferably whole-grain because they're so good for you and if you if you have fruit as a dessert you get extra points and if you drink skim milk low-fat milk to your food oh my god you're just doing it yourself a miracle yeah provide miracle maybe but yeah no it was it was a cup I'm growing up because frankly we didn't know any better and in the 80s and early 90s we didn't have the wonderful technology and the influence that we have today that helped manage this disease a lot hmmm did you survive that kind of diet well I didn't I ended up in my teenage years being very rebellious because of course nothing worked whatever I did it didn't work I tried this this way of eating and these timings and these insulins and these things and that didn't work and then I tried something else and that didn't work because of course I kept eating the carbs and the sugar because I was good so now in hindsight I'd say that I was actually brainwashed when it came to food because I was told every appointment with the dietitians with nurses with doctors that yes you have to eat these carbs they're they're important for your survival for your development your brain is gonna slow down if you don't eat them you know all these things and I'm like okay well that sounds plausible because they are supposed to know right they were right at that time right but no me no me of course we know better now but that's actually dangerous for you right yeah the diabetes is the whole point of that you can't process sugar and carbs properly like you know like a normal healthy person it does and adding then loads of carbs and sugar to that for me it's like fueling the fire you didn't think so much worse fine you can't cure yourself from type 1 diabetes you it's an autoimmune diseases chronic it see I will unless they figure out a cure pretty soon I probably won't live without it in my lifetime but you can make your management so much easier if you just knock that down and that is what I keep sharing with everyone that I meet right right so you you're proponent of the keto diet how did you find out about the keto diet and you know share you experience with when and when you started to good that way absolutely I was after a quite a severe professional burnout I was starting to think what I wanted to do with my life and I thought after many turns and twists and all of these things that wonderful life gives you and I started thinking well why don't I do nutrition at that point I had lived with type 1 for 26 years and I thought hey it's gonna be easy to become a nutrition coach I can help other people eating right and all this stuff it's gonna be fantastic - to do this and I'm gonna help so many people yeah I didn't help all right yeah in the beginning I didn't help that many people only this one myself N equals one experiment and but my teacher when we were talking about carbs and insulin and how that whole functions in the body and he pointed me out in front of the class and he said Hannah you don't even produce insulin you should really think twice about what you're eating hmm and I was like right now how is this person who is not a doctor not a nurse not a dietician and he's very he's very advanced within certain nutrition science but he's not a dietician how can he tell me what I'm supposed to eat when no one else has been able to for 26 years right so I got really annoyed I was angry and I was frustrated and I felt betrayed and I felt like I been lied to because that was essentially the truth and so I slowly started going from the ad a very hard carb sort of way of eating that I've been told to eat for so long I started cutting out slowly I cut out first I cut out everything with gluten and I immediately saw on my blood Sugar's how much better I I was doing and then I started cutting out all the other grains you know just step by step cutting down on carbs and with every step I noticed how much better I was doing how much better values I had how much less insulin I needed to take because this is this is the problem when you have type 1 that if you add a lot of carbs and then you have to add insulin to cover for it you have this very volatile and non-equity briam equilibrium sort of thing that you can sustain it's very difficult to sustain it so the less carbs the less insulin you have to sort of moderate it with you have a lot less changes and then you're essentially sugar sugar is surfing rather than roller coasting your your way through life for me realizing that I again got very angry all the advice that I had gotten but I started to realize hey there is a different way you can do this but you can do it in a much easier much less aggressive and much much more maintainable way rather than trying to chase after you know each big dose you have to chase with a lot of food or the other way around or if you do yeah there's so many variables that that just can destroy a good balance and at least the biggest one which is a lot of sugar and carbs then you have at least one problem less with your blood sugar so can you explain for people that do not know where the keto diet is can you explain the keto diet what is keto and and what kind of food you eat and then how does it affect you yeah and so I started sort of libera paleo and that was six years ago now yay and now I've gotten to a very low super low carb version of low carb which is the ketogenic diet which means that I personally feel the best and I really thrive when I eat less than 20 grams of carbs a day keto can go up to 50 grams of carbs a day is very possible and still it's saying in sort of and the whole point of a ketogenic diet is that you burn fat instead of sugar mm-hmm high energy exactly poor energy and so that gives your body this flexibility to burn fat when that's available and then if you have you know if you for example for me when my blood sugar gets if it gets dangerously low then I need to have sugar quite immediately and it can also burn off that so I'm quite lucky in that way that I've I've made my body burn both but the whole point is that you burn fat for energy instead of sugar and that's the difference for two for example a paleo diet where there's a lot of things that I can't eat that it's allowed which is for example fruits and and dried fruits and honey and stuff like that that is detrimental to my blood Sugar's in my health so that's for me personally and everyone has to find their own sort of a threshold of vintage but for me personally a very low carb diet is the best okay so for example to give people want some ideas but what typically what kind of food you eat oh they should just follow me on Instagram I post everything there okay but now for example if we take a day like yesterday I had three fried eggs in a lot of butter for for lunch I don't need breakfast which probably probably annoys quite one or two dietitians out there especially if they're people with diabetes but I don't eat breakfast because I agree and I don't feel like antagonizing my body more than I have to with food so I eat when I'm hungry so that's usually lunch time around twelve one o'clock and yesterday I had three fried eggs in a ton of butter and a few decoration vegetables on the side and which I was very happy with and I kept full until dinner at six seven eight depending on my schedule and then I had a really good Italian sort of ragu Bolognese sauce meat sauce with sauerkraut okay sacré yeah okay right right so you you can still eat first of all you just have to be careful what kind of vegetables you eat right yes for example that root vegetables for me are not great because they're quite carbon comparison to for example we or cauliflower or spinach or something like that my absolute favorite is oven oven fried asparagus with Parmesan cheese on top sounds yummy so you typically seem your food or your vegetables or do you sort them in fat well I use a lot of fat in my cooking and that's the way I keep sort of enough fat for my body to to still thrive on low carb or this low carb but I've actually sort of stopped adding fat to the meal when it's done so in the beginning to get my body going I used to add a lot of fats like butter or fatty sauces or sour cream or you know cheese's or something to the meal so that you know I would feel full but now I've actually resorted to that it's a lot easier to just put it in the cooking and then refrain from adding it on the right so your your Sookie told you even put coconut oil on your face it's the best makeup remover it is it is I should know so far from what you just told us it sounds like the keto diet is much more appropriate for diabetes than the Paleo diet right well it depends and that's where I'm so adamant about about teaching people that you have to find your personal limit of carbs so for some for some diabetics it's perfectly fine to eat 100 grams of carbs a day and call it low-carb a sort of paleo with all these fruits and and then that kind of stuff and it's absolutely fine they manage it absolutely fantastically well and have better results than I do but so it's very important than that you find your own your own way of Lokar being and I think that is emerging to be a bigger and bigger issue or not the issue but questions in the low-carb world because there's a lot of talking about whether you should eat this much protein or this much fat or this many carbs or you know and I think it's important to to just pinpoint what works for you and what you feel best and because I'm lucky enough to have a little meter that tells me at all times if I'm doing something right or wrong with my food and insulin and exercise and stress levels and all this stuff but everyone doesn't have that and then you have to be really vigilant in listening to what your body's telling you so how do you suggest they do that do they have like are they monitors or how do you figure out what works for you of course it depends on what your what your problem is if you have blood sugar issues and absolutely check with your blood sugar meter what you just ate and and it's that if you're taking any medication if that works out well and but if not then you know how do you feel after a meal how do you feel after eating I don't know a cheese plate for dessert yes I know it's it's a big thing where you guys are from yeah and or for acceso can you take dairy or how do you feel after eating a piece of bread again after a bit of a break does it feel good in your body do you feel any different you can do that I think it's really important to to not focus too much on on being perfect because no one is and it's right I have to give that thought up and if you in the beginning I think it's fantastic to track your your eating with something like chronometer or MyFitnessPal or something like that but I think in the long run to do that everyday disk is tedious and it does for me at least and I know they're very many there so as soon as you find out what sort of works for you then you you can start working from there yeah you still need to enjoy life I mean you can't just be so obsessed that as long as you find your balance yeah one thing I found that most people are not in touch with their body they don't they're not aware of how the body reacts they just assume oh it's okay I just pop appear exactly right yeah no no and and I I see that a lot with the people that I work with and and in online forums and Facebook groups and everything right in there like well I eat like this because I were told I was told to eat like this but I'm not losing any weight or I'm not seeing the results that I want in my blood Sugar's I don't say this I'm like well what does your body tell you oh well I'm supposed to eat like this yeah okay yeah it's a good rule of thumb but you know you still have to tweak it to make it yours yeah and it's it's always interesting when when people are daring to listen to their bodies because it it knows it knows exactly what you should need what doesn't make you feel good and the ways of getting there is sometimes longer than another right right and depending on the kind of food you're you're sensitive to you could be your body can be pretty noisy about it right absolutely in many ways many ways yeah so thank you for explaining that can we talk about the low carb universe event you have you have a big event coming soon actually is this month or next month thanks much November 14 November yeah so what can you tell us about the low carb universe event well it's going to take place in Majorca Spain which is a love little island for those of you who don't know in the Mediterranean and with beautiful weather even in November so I'm hoping keeping my fingers crossed I will say that way and what we're doing is a very interactive event so we're combining talks by some of the world's biggest low-carb experts with also workshops for example and we're focusing a lot on nutrition of course all meals are low carb high fat or at least low carb and all the there there's the focus of movement on joy on the mental aspect of living low carb and everything like that that is usually not maybe paid attention to that much at other events we're super excited to welcome quite a lot of people from very many corners of the world to Majorca and Spain in November great I'm tempted to jump on the plane and yeah will you be speaking there I will yes we kick off actually we have our kickoff dinner on the 14th of November which is of course World Diabetes Day so the day after we have themed diabetes or do obey this as we want to call it because it's more fun and and oh yeah I'll be speaking about type on diabetes and low carb because it I feel or we feel it's a message that it needs to get out and yes aunt not that available on the bigger conferences yet right right but it's coming I'm sure it's gonna be your event will become famous who else will be speaking there can you throw some names at us I know that was the gentlemen's name Jimmy Moore right yeah Jimmy won't be making it in person but he said ok was the sort of presentation and I'm really looking forward to but people who are there are for example dr. Eric Westman IRA Cummins is there dr. Jeffrey Gerber and Stephanie Doty air who I saw you interviewed a couple of yes and Emily McGuire is there Jamie Carroll so Darrell Edwards and his primal clay session yeah okay dance class is going on we have some yoga yes it's a big old mix up of things so we're really really excited to finally push this boat out so that it's not just sitting for hours on end it's just as also a movement and exercise so the way we've organized in the mornings between sort of 9:00 and 1:00 or something we have a few lectures three to four of them very easy going instead of you know trying to cram in as much as we can and then in the afternoons we have the workshops where people can really choose which which questions they are most passionate about what they need to discuss more where they maybe need some more health and so we think we have a quite a good because of going so is it also dancing at night nightclubs I know man my yoga is famous for their nightclubs right well we won't be visiting them but we'll make our own okay okay and any time for sunbathing absolutely we make sure that everyone has time for what they want to do it's good for vitamin D right absolutely and we have to prepare for winters at least here in Miller Europe Northern Europe where my where my colleague is from who's organizing this with me and we have to soak up all the fun that we can speaking of which I have a just question popped in my mind is tell us about the how exercise exercising can help diabetes sufferers yeah no exercises is one of the key points to live a very good life with diabetes because it helps the energy to go into yourself as it sort of makes you more insulin sensitive and this is especially true for people who suffer from type 2 diabetes because their insulin resistance it's of course the key characteristic and so basically exercising it doesn't have to be hard exercising just moving your body is very important both for your for the mental aspects of living with with a chronic disease and well for anyone but if we're keeping the diabetes in the spot like that exercise helps a lot but also for the physical sort of it really helps keep your blood sugar more stable and more easily manageable alright so no specific kind of exercise more like moving so it could be walking dancing bicycling running I guess whatever you think is fun and that's the main point and because as you said before and I completely agree you have to enjoy life you can't just sit you know and and do what you're supposed to do so called you have to be able to enjoy life and then I very much encourage people to find the forms of exercise and movement that they really enjoy now being French tire a question is bedroom exercise recommended - of course whatever gets your heart pumping okay there you go now you and I met recently in Austin the key talk on gathering can you tell us your experience experience it was a fantastic event and I had I don't think I've ever been such well produced and well organized event as that one actually and I loved the fact that there were so many real-life speakers that spoke about their experience and what they've gone through and all this stuff and not only I mean I'm very into the whole low-carb thing and I love the science part but sometime like some conferences it gets a little much I was very happy to see new faces meet new friends make new acquaintances in the low-carb world people who've done some remarkable journeys and you know it's just like goose bump really when I was sitting there listening to them on the wow I can't you know just a recovery from from really severe injuries for example or or this woman talking about bipolar disease and how low-carb has helped her and it was just fantastic and I really enjoyed every single part of it and the audience was amazing five hundred people and nothing but love in that audience so it was it was really enriching and it reminded me of why I keep doing this right did you enjoy Austin Austin was fantastic he was such a pleasant surprise section yeah because I did not expect city well this is prejudiced of me but I did not expect a city in Texas to be that cool like all these cool little cafes and independent bars and restaurants and not that many big chains and then great everything I was super surprised and people are so friendly that last question for me is where can we find information about you and you work and how yes I have a website where I will pick up vlogging again it has it has sort of a gun' flow there for a while but I will pick it up again and very soon and that is Hannah Boise is calm and I'm sure we can link to that can you spell that because it's not yes please spell it so that it's easier for people because it's not that easy to spell being that is a Swedish name right yes H a double and a b OE th i us calm thank you thank you mark your turn my turn already gosh I will just jump back a little bit to when you were talking about you know the foods that are good for you and the foods that ham now it's going to be a bit of a generalization I know but what would you say are you or three go to foods when you just want something that's tasty you know he's gonna feel about them but it's not gonna ruin your blood sugar there was at all well protein and fat so there's a lot of eggs in my fridge for example meat always goes down some bacon never it's never wrong and chicken of course all kinds of chicken so those would be my three I guess okay so let's go to the other end you know not foods that we all know you know a bread and passed and those sort of things but what would you say our three surprising foods that can interfere with not sugar wow this is very interesting because of course as everything else within health and wellness it's very individual but for me personally pumpkin can be way too much for some reason I react really to raw cabbage if I knew on raw cabbage my blood sugar goes up which is and of course certain sweeteners that aren't maybe sugar-free at all right under those that upset you for example if I buy a powdered stevia that is mixed with maltodextrin right speaking of which is there any kind of desserts that you can have cheese right but anything made with coconut oil for example like there are I mean the whole of Google is full of low carb dessert recipes and I'm very for example when I have people over that I can make a dessert that sort of everyone can at least semi enjoy right right because you could do you could do even a creme brulee with coconut milk and eggs and then you know you can adjust you could adjust some recipes nowadays with all these new like mere products that didn't exist a few years ago right exactly and for example panna cotta is super easy sweetener and instead of sugar or yeah I make a brownie that I really love which is without nuts or anything it's basically a it's a bit of cream cheese eggs cocoa powder and a few other ingredients but it comes out tasting fantastic so there are ways of still enjoying the search okay yeah I just wanted to reassure people out there yeah is what you make of it right sorry much that's okay no problem no no because of your your particular Foreman and the way that you're particularly your diabetes affects you particularly you're almost done constant monitoring I think your blood sugar on you I am yes I have a CGM here even okay and that measures my blood sugar every five minutes that sends a receiver and then I can basically see oops I can see how my blood sugar is doing at all times so that's very handy and very practical but of course then I also have an insulin pump but these two devices don't talk to each other so I still have to be connected so that's where I could maybe see a little a little bit of improvement on the diabetes management side you know in technology this is true but is that blood sugar monitor you've got is it something that anybody can get or is it something that's only available via a doctor it depends in which country or of course and depends on your health insurance but any at least pro person who has whose insulin can get one quite easily hmm the reason I ask is if you've got foods that you think are not you personally but someone may have foods that they think are affecting them that I I assume gives it almost an instant response doesn't it within five minutes or something like that absolutely absolutely for example there is another version for example in the UK that you can I think even buy over the counter which is freestyle Libre which is basically you have this coin size well button on the back of your arm and then you can scan with the with the monitor what your blood sugar is when you were curious to see that mmm okay so it could be a way that people could use to monitor how foods affect them and start to really fine-tune their diets exactly and that's why I was so excited when these rumors about Apple's CEO Tim Cook trying the new Apple watch with the alleged blood sugar meter in it because I think that would really give people the insight to what the how their bodies are reacting and what's happening in their bodies when they eat this you know standard American carb filled Western diet actually not even American anymore sadly but it would give people a lot of insight I think and I was super excited but I guess I'll have to wait a couple more years mhm this is true this is true well that's all from him and I've been very interested in what you've had to say anyway I'm so interested I forgot to think about my own questions we will we will and is there anything else you'd like to to read before we do the famous clues I think we've been quite thorough okay well we may we may do a second show on you know I've told you event in Majorca yes next year some time next year like early next year sometime we we like we have to make one for the next one too right yes yes yes absolutely you should do one in Hawaii or you know something believe me we have a list of places where we want to go okay all right so you changed every time you share location every time okay yeah okay all right thank you again and app for being on the local pillow show and as we say in Texas about what's Ontario okay thanks again either it's been lovely having you thank you so much for having me thank you for coming .
Hosts: Alain Braux and Mark Moxom interview Hanna Boethius
Hanna Boethius is a coach, writer and speaker, who loves diabetes topics that are off of the beaten track. She’s passionate to find motivational and inspiring ways to bring about a change in diabetes management, with international public speaking engagements and smaller workshops as her main tools. Through her own company, Hanna Diabetes Expert, she’s coached numerous people with diabetes to a healthier life. She has a profound understanding of how things like nutrition and lifestyle choices can balance diabetes
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