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This week’s Friday Five brings you inside a phrase that’s been echoing through my mind lately: delay, don’t deny. (here is a video where I talk about this experience)
It’s a simple strategy I’ve used for years in the clinic—and in my own life—but today I’m breaking down why it works and the science that makes it powerful.

I tell the real-life story of walking past my favorite bakery, spotting the rare chocolate donut, and making a very intentional decision:
Yes, I’m going to have it… but not yet.

Inside this short episode, we explore:

1. Why “delay, don’t deny” keeps your metabolism stable

Putting protein + fiber into your system before a treat dramatically changes the blood sugar curve.
A blunted rise = fewer cravings, fewer urges, and a calmer body afterward.

2. How your hunger hormone reacts to restriction (this will surprise you)

Research shows that even thinking you’re about to restrict increases ghrelin—the hormone that tells you you’re hungry.
Translation:
Telling yourself “I can’t have that” makes you want it more.

3. Why this approach breaks the urge-driven eating cycle

A pause—even 10–30 minutes—creates just enough space between the emotion and the action.
You still have full permission to eat the food; it’s simply not dictating the timing.

4. What balanced first meals look like in real life

I walk you through exactly what I ate: spinach, cucumbers, cottage cheese, Greek yogurt with ranch, all tucked into little silicone molds. Nothing fancy—just quick, nourishing, and ready.

5. How to create your own “fast-action foods” list

This part is crucial.
A fridge list takes the guesswork out of what to reach for when you’re ravenous and tempted to go straight for the pantry.
Greek yogurt, cottage cheese, eggs, fruit, veggies—simple staples that are always there to stabilize your system.

If you ever find yourself walking through the door starving, tempted to eat whatever is closest, try this approach:

Delay, don’t deny. Nourish first. Pause. Reassess. Then decide.

Over time, this leads to totally different eating patterns—and a calmer, more predictable body.

Have an amazing weekend. Let me know how “delay, don’t deny” goes for you.
See you Monday.

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Struggling to find real, practical guidance for managing diabetes, even after meeting with healthcare providers? Most people walk away with generic meal plans, rigid carb rules, and very little clarity on how to actually live their life with stable blood sugars. That confusion often leads to overwhelm, restriction, and feeling like your entire world now revolves around food and numbers.

In this episode, I sit down with Ben Tzeel RD, a registered dietitian and certified diabetes educator who has lived with Type 1 diabetes for more than 26 years. Ben shares the real-world strategies no one talks about, the kind that genuinely help you understand your body, steady your blood sugars, enjoy your favorite foods (yes, even cake), and break free from overthinking every bite.

You’ll learn how to pair meals in a way that supports your goals, use movement intentionally, improve insulin sensitivity, choose smarter snacks, and simplify your routine so diabetes fits into your life, not the other way around.

References

Connect with Ben:

Website

Instagram: @manoftzeell

TikTok: @manoftzeel

Products Mentioned:

Legendary Foods pop tarts & sweet rolls // Crisp Power pretzels // Skinny Dips dark chocolate peanut butter cups // Rise Bars // RxSugar (allulose sweetener) // Quest protein bars // Devotion Nutrition protein powder

Other Resources:

Sweetphi blog

Audio Stamps

01:20 - Ben Tzeel RD shares his personal journey with Type 1 diabetes and how it led him to become a registered dietician and diabetes educator.

03:55 - The first challenge most people face: making peace with carbs and avoiding restrictive thinking around food.

05:17 - How to manage overwhelm after diagnosis: start simple with food journaling to build awareness.

06:45 - Quick tips for high blood sugar and long-term nutritional strategies for stable glucose levels.

12:10 - Common myths about blood sugar and carbs, plus understanding morning insulin resistance.

19:20 - Ben's favorite balanced snacks that work for blood sugar management.

27:20 - The truth about artificial sweeteners: which ones help, which ones to avoid.

32:43 - Go-to

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Hair loss is one of the most common fears people bring up when considering GLP-1 medications—especially women in menopause whose hair is already feeling thin, fragile, or vulnerable. This week’s Friday Five dives into the actual conversation you should be having before you make any decisions.

In this short episode, I unpack why there is no one-size-fits-all answer to “Will I lose more hair?” and why it requires a real clinical evaluation. But more importantly, I walk you through the two essential steps anyone worried about hair loss should take.

Here’s what we cover:

1. Why the “risk vs. benefit” conversation matters more than the internet does
   Hair thinning is a real risk—and for some women, it’s a deeply emotional one. This isn’t superficial or silly. But the question to sit with is:
   Do the potential health benefits outweigh this risk for me?
2. Why hair loss varies wildly
   Some people lose none.
   Some lose a lot.
   Some lose slowly and never notice.
   Others lose slowly and still see big changes.
   This variability is exactly why you can’t predict it without personalized care.
3. Why dermatology needs to be part of the plan—GLP-1 or not
   If hair loss is already a concern, don’t wait.
   There are evidence-based treatments—oral, topical, supplement-based—but they need to fit your medical history.
   A dermatologist can get you started before you ever step on a GLP-1.
4. How focusing too much on aesthetics steals your joy
   Loose skin, wrinkles, thinning hair—all part of the process of being human.
   But letting them take the wheel derails the bigger picture: your long-term health, your energy, your quality of life.
   We talk through why it matters to stay anchored to your North Star.
5. Why you’re not meant to make these decisions alone
   So many people are trying to assess risk in isolation.
   Please don’t.
   Talk to your physician. Talk to a dermatologist. Build a real plan—not a fear-based one.

If hair thinning is something you’re afraid of, this episode will ground you, normalize the concern, and give you a clear next step.

See you Monday.

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show