Regaining Control: My Journey with Type 1 Diabetes, Fitness, and Metabolic Health

In late 2024, I began having trouble controlling my blood sugar. I had been living with Type 1 diabetes (T1D) for more than 25 years, and until late 2024, I maintained excellent “medical” control (A1C less than 6.2).

My control strategy was simple and solely based on what doctors had told me: take insulin. I followed a typical American diet and exercised a couple of times a week. My understanding of T1D was limited to what doctors had stated: “Insulin moves glucose from your bloodstream.” Other glucose transport mechanisms were never discussed. So I ate what I wanted and covered it with insulin.

After more than 25 years, that approach caught up with me.

Following an illness, my insulin sensitivity collapsed. Suddenly, I needed 3 to 5 times more insulin, and my blood sugar became extremely difficult to control. This went on for several months until I realized something had to change: I either needed to restore insulin sensitivity naturally or risk becoming, in effect, both a Type 1 and Type 2 diabetic.

Working with Joe

After multiple recommendations, I reached out to Joe for metabolic and performance coaching. During our initial consultation, he asked straightforward questions: What’s going on? What are your goals? And what are you willing to do to achieve them?

The first few weeks were tough. I had to unlearn decades of poor eating habits, challenge long-held assumptions about T1D, and stay open to a different approach. I ate a lot of humble pie, and it didn’t taste good. This was necessary and not easy.

But our focus was clear: restore insulin sensitivity and improve overall fitness. We approached this through three key changes:

1. Reducing Insulin Demand

We reduced overall insulin use by lowering carbohydrate intake and being intentional about carbohydrate sources. Reducing insulin use initially felt counterintuitive—like a “chicken or the egg” problem—because I relied on insulin to bring blood sugar down. But consistently making choices that lowered insulin demand proved critical and was important to increase insulin sensitivity long-term.

Critically, this wasn’t a fad diet. It wasn’t “paleo” or extreme restriction. The goal was to build sustainable habits I could follow long-term—not chase short-term results that wouldn’t last.

2. Reducing Body Fat

Lower body fat improves insulin sensitivity—simple in concept, harder in practice. When I started, I considered myself physically capable. I could ride 20+ miles on a mountain bike or 40+ on a gravel bike. But I wasn’t physically fit or metabolically healthy.

At one point, Joe challenged me directly, even offering to pay for a DEXA body scan if my body fat composition came in under 25%. That conversation forced me to take the issue seriously and committed to focusing on reducing body fat. 

I passed on Joe’s wager at the time, but if he offered it again today, I’d take it without hesitation.

3. Increasing Exercise Consistency

Before coaching, I rode my bike about twice a week. I wasn’t improving in terms of speed, endurance, or strength, but I told myself I was “in decent shape.” Transitioning to a six-day training routine with one rest day felt overwhelming at first. But Joe progressed it gradually, increasing both duration and intensity over time.

His approach was simple and practical, requiring no new equipment. He took into account activities that I already enjoyed (or at least would tolerate). The exercise routine only consisted of biking, running, and bodyweight training.

The Results

After training with Joe:

  • My insulin use is 50% lower than my previous 25-year baseline

  • Compared to my worst period in 2024, insulin use is down by nearly a factor of 10

  • I’ve gone from 210 lbs to 160 lbs

  • I’m still losing fat and gaining muscle

  • I’ve gone from an XXL cycling kit to a medium (if I’m being honest—I think I look pretty good in a medium)

  • I now understand how nutrition, sleep, exercise, stress, and insulin all interact to affect blood sugar.

  • My fitness continues to improve. I can easily complete a 3-hour bike ride and still have the energy to come home and play with my daughter.

What I Got Wrong About T1D and Fitness

Here are some of the biggest misconceptions I used to believe:

“If you have T1D, you can eat like everyone else—just take insulin.”

I no longer believe that. T1D increases the risk of metabolic dysfunction if managed poorly. Covering a poor diet with large amounts of insulin is not a sustainable strategy. It leads to reduced insulin sensitivity and weight gain—a negative feedback loop (downward spiral).

“Insulin is the only way to lower blood sugar.”

Insulin is required for a T1D - but it’s not the only mechanism at play. The body has multiple glucose transport pathways (e.g., GLUTs, SGLTs). Improving things like activity levels and electrolyte balance (e.g., sodium) can significantly reduce blood sugar swings and insulin requirements, especially coupled with reduced BMI / body fat. The GLUT-4 transport mechanism is a superhero (look it up).

It’s important to remember: insulin is a storage hormone. More insulin means more storage.

“You can’t eat a lower-carbohydrate diet as a T1D.”

I don’t know why I thought this. You can. Lowering carbohydrate intake (within reason) reduces insulin requirements, minimizes blood sugar swings, and improves satiety. I now view carbohydrates as an important tool to support training needs; I eat LOTS of them surrounding heavy training efforts, but eat far fewer overall. I find that maintaining steady blood sugar levels significantly reduces hunger. 

It also prevents what I call the glucose rollercoaster: Eat poorly and blood sugar increases; take insulin to stop the rise, but drop blood sugar too fast; body reacts with a hunger signal to prevent the upcoming crash; eat since you feel hungry……and it starts all over again.

“All carbohydrates are the same.”

They’re not.

I used to think everything followed a strict ratio (e.g., 15g carbs = 1 unit insulin). In reality, different carbohydrate sources behave very differently.

For me:

  • Grain-based carbs (wheat, oats, etc.) often cause prolonged elevated blood sugar – far in excess of 15 g / unit and for many hours later. I often had to add insulin hours after consuming these

  • Combining grain-based carbs with non-natural, derived sugars (e.g., corn syrup) ALWAYS results in a bad outcome for me

  • Simpler sources like fruits or legumes are easier to manage and much better match the profile of short-term insulin 

Understanding this has been a game changer.

“You need equal work/rest days when exercising.”

Not necessarily.

A well-designed program doesn’t require alternating work/rest days. You can train most days if intensity is managed properly. Going all-out every day isn’t sustainable—but mixing high-intensity work with lower-intensity endurance is.

That balance is what makes consistency possible.

Final Thoughts

This process wasn’t easy—but it is worth it.

Joe doesn’t just give you a plan- he pushes you to think differently, set meaningful goals, and follow through. If you’re willing to be honest with yourself and commit to the process, the results will be life-changing.