You Got This!

Paul Garay
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You Got This! is the diabetes podcast for real people living real lives. If you've ever felt overwhelmed, frustrated, or simply tired of trying to figure out what you should eat, why your blood sugar won't cooperate, or how to stay motivated—you are not alone. I'm Paul, and I've been living with Type 2 Diabetes since 1998. I'm not here to overwhelm you with medical jargon, complicated diets, or unrealistic expectations. I'm here to share what nearly three decades of living with diabetes has taught me—the successes, the setbacks, the mistakes, and the simple strategies that have helped me take control of my health. Each episode is like sitting down for a conversation with a friend who truly understands what you're going through. We'll talk about everyday challenges like food choices, portion control, exercise, stress, sleep, travel, restaurants, holidays, medications, blood sugar highs and lows, and everything in between. This isn't about being perfect. It's about making one good decision at a time and building habits that fit your life. Whether you've just been diagnosed or you've been living with diabetes for years, you'll find practical tips, honest stories, encouragement, and reminders that every small step forward matters. So grab a coffee, go for a walk, or settle into your favourite chair and join me each week. Because living well with diabetes isn't about perfection... It's about progress. And together, we'll remind each other of one simple truth: You Got This!

Episodes

  1. 20h ago

    Episode 3: Buckwheat blow-out, Diabetes 101 carb counting, and Out-n-About at Costco

    Episode 3: Buckwheat blow-out, Diabetes 101 carb counting, and Out-n-About at Costco Release date: July 31, 2026 Host: Paul Garay AI co-host: Molly In Episode 3 of You Got This, Paul shares practical lessons from nearly three decades of living with type 2 diabetes. The episode begins with Paul’s unexpected experience after choosing a buckwheat and cranberry muffin that sounded diabetes-friendly. Without a nutrition label, it was difficult to know its carbohydrate and sugar content. After checking his blood sugar, Paul discovered that it was not the best choice for him. He reflects on how eating half and saving the rest might have worked better. In Diabetes 101, Paul and Molly discuss carbohydrate counting. They explain where carbohydrates are found, how to check serving sizes and total carbohydrates on nutrition labels, and how apps and online tools can help estimate the carbohydrate content of unpackaged foods. There is no single carbohydrate target that works for everyone. The 25-gram example discussed during the episode is simply a possible starting point—not a recommendation. Personal needs can vary based on medications, activity, health history and individual blood-sugar responses. In Out and About, Paul visits Costco to search for diabetes-friendly choices. He looks at protein chips, high-fibre wraps, lower-carbohydrate bread, steak, prosciutto, mushrooms and leafy greens. His main advice is simple: turn the package over, read the nutrition label, check the serving size and examine the ingredients. Finally, Paul discusses the benefits he experiences from walking after meals. A 25- to 30-minute walk through his neighbourhood or along a nearby forest path gives him a mental reset and often helps with his post-meal blood-sugar management. Resources Diabetes Canada: https://www.diabetes.ca/ Cronometer: https://cronometer.com/ Carb Manager: https://www.carbmanager.com/ MyFitnessPal: https://www.myfitnesspal.com/ Episode Sponsor This episode includes a message from Cloud-Nine Accounting and Tax Limited, helping Canadians with bookkeeping, payroll, GST and personal and business tax filings. Mention the podcast when contacting Cloud-Nine to receive 10% off your first service, subject to the terms of the offer. https://cloud-nine.ca/ Contact Questions, comments or episode suggestions: yougotthispodcast@iCloud.com Disclaimer This podcast shares Paul’s personal experiences and is intended for general education and information. It is not a substitute for medical advice, diagnosis or treatment. Speak with a qualified healthcare professional before changing your diet, medication, blood-sugar targets or exercise routine. Thanks for listening—and remember, you got this.

    Episode 3: Buckwheat blow-out, Diabetes 101 carb counting, and Out-n-About at Costco

  2. Jul 24

    Episode 2: New co-host, travel-friendly groceries, Diabetes 101, summer shoe review

    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 Molly03:00 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 meal16:10 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 matter28:10 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 overhaulsKey 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 sandalSponsor (as stated in episode): Cloud-Nine Accounting & Tax Ltd. — https://cloud-nine.caContact Questions or comments: yougotthispodcast@icloud.com

    Episode 2: New co-host, travel-friendly groceries, Diabetes 101, summer shoe review

  3. Jul 11

    Episode 1: Diabetes 101, Out-n-About, Apple Health app

    On this episode, Paul talks about the basics of T2D, finding diabetic-friendly food/snacks at the local Walmart, and a tip on how to never miss taking another medication again! Please send all questions and comments to: yougotthispodcast@icloud.com

    Episode 1: Diabetes 101, Out-n-About, Apple Health app

  4. Season 1 Trailer

    Welcome to You Got This!

    Welcome to You Got This! - the podcast dedicated to helping you navigate life with diabetes with your host, Paul Garay. In each episode, Paul will share what nearly three decades of living with diabetes has taught him - the successes, the setbacks, the mistakes, and the simple strategies that have helped him take control of his health. So sit back, relax, and join us as we learn, grow, and take this journey together. Because, no matter where you are on your diabetes journey... You go this!

    Welcome to You Got This!

Trailer

About

You Got This! is the diabetes podcast for real people living real lives. If you've ever felt overwhelmed, frustrated, or simply tired of trying to figure out what you should eat, why your blood sugar won't cooperate, or how to stay motivated—you are not alone. I'm Paul, and I've been living with Type 2 Diabetes since 1998. I'm not here to overwhelm you with medical jargon, complicated diets, or unrealistic expectations. I'm here to share what nearly three decades of living with diabetes has taught me—the successes, the setbacks, the mistakes, and the simple strategies that have helped me take control of my health. Each episode is like sitting down for a conversation with a friend who truly understands what you're going through. We'll talk about everyday challenges like food choices, portion control, exercise, stress, sleep, travel, restaurants, holidays, medications, blood sugar highs and lows, and everything in between. This isn't about being perfect. It's about making one good decision at a time and building habits that fit your life. Whether you've just been diagnosed or you've been living with diabetes for years, you'll find practical tips, honest stories, encouragement, and reminders that every small step forward matters. So grab a coffee, go for a walk, or settle into your favourite chair and join me each week. Because living well with diabetes isn't about perfection... It's about progress. And together, we'll remind each other of one simple truth: You Got This!

Information

  • Creator
    Paul Garay
  • Years Active
    2026
  • Episodes
    4
  • Rating
    Clean
  • Copyright
    © PG 2026
  • Show Website
    You Got This!