Prevent T2: Your Path to Reducing Diabetes Risk

This episode introduces the Prevent T2 program developed by the CDC, guided by Megan McCrory. Designed for individuals at risk of type two diabetes, the year-long program focuses on achieving sustainable health improvements through lifestyle changes, including moderate weight loss and physical activity.

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Chapters, Key Takeaways & Questions

00:00 Welcome & Introduction

The program is designed to span one year. Here’s the CDC-recommended schedule:

• Modules 1 through 16: Listen to one module per week over the first 4 months, starting with Module 1 in week one, Module 2 in week two, and so on.
• Modules 17 through 20: After that, listen to these modules every other week.
• Modules 21 through 26: Finally, listen to the remaining modules once a month.

04:51 Program Overview

06:12 Prevent T2 Goals

This is a yearlong program, but we’ll break it up into two parts.

• In the first six months, the goal is to lose 5 to 7 percent of your starting weight and get at least 150 minutes of moderate physical activity each week.
• In the second six months, we focus on keeping that weight off, and if you haven’t reached your goal weight yet, we’ll continue to work on that.

07:15 Basics of Type 2 Diabetes

08:25 Your Six-Month Goals

09:20 Making Your Action Plan

As you make your action plan, keep these six tips in mind:

1. Be realistic. Plan actions that are achievable for you.
2. Make it doable. Small changes add up over time.
3. Be specific. Decide exactly what you’ll do, when, and where.
4. Stay flexible. Life happens—adjust your plan if you need to.
5. Focus on behaviors. The actions you take will lead to results.
6. And finally, have fun! Find activities you enjoy.

13:56 Wrapping Up

The CDC Diabetes Prevention Program Curriculum (CDC DPP Curriculum) is based on the curriculum from the Diabetes Prevention Program (DPP) research study supported by the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Disease.

© 2012, University of Pittsburgh, based on the DPP research trial supported by cooperative agreement number U01-DK48489 from the U.S. Department of Health and Human Services, which has certain rights in the material.

Medical Disclaimer: THIS PODCAST IS NOT INTENDED FOR THE PURPOSE OF PROVIDING MEDICAL ADVICE. NO INFORMATION ON THIS SHOW SHOULD BE USED TO DIAGNOSE TREAT, PREVENT OR CURE ANY DISEASE OR CONDITION. YOU ARE NOT LISTENING TO THE PODCAST OF A MEDICAL DOCTOR, DIETICIAN, OR THERAPIST. All information, content, and material of this podcast is for informational purposes only and is provided so that listeners can make their own nutrition and health decisions after consulting with their health care provider. This is one of my big themes of taking action for yourself. Making the decision now to change your future. Although I am involved in healthcare and have been for many years, I am not a medical doctor, therapist or dietician. I am not treating or diagnosing any medical conditions. Information provided on this podcast is not a substitute for routine consultation with your healthcare provider. I recommend consulting with your healthcare provider before making any changes related to a specific condition.

Individual results may vary and are not guaranteed.

Megan McCrory: 00:00:00

Welcome to the very first episode of prevent t two lifestyle for Life.

Megan McCrory: 00:00:05

I'm Megan McCrory and I'm thrilled to be your guide through this year long program designed to help you lower your risk for type two diabetes.

Megan McCrory: 00:00:14

Prevent T two is a program developed by the Centers for Disease Control and Prevention, the CDC.

Megan McCrory: 00:00:20

I'm excited to walk you through how it works and how you can make real, lasting lifestyle changes to improve your health.

Megan McCrory: 00:00:29

Before we dive in, if this is your first time tuning in, be sure to check out our show notes.

Megan McCrory: 00:00:35

There you'll find links to resources like the prevent t two participation notebook that you can download to follow along throughout the series.

Megan McCrory: 00:00:43

Now I want to make sure you're in a comfortable spot where you can focus free from distractions.

Megan McCrory: 00:00:49

You also maybe want to have a journal or just get anything to take notes on digital or analog.

Megan McCrory: 00:00:57

But the very first thing we have to do is to take a moment to weigh yourself, and then you're going to jot it down in your weight log or in your journal.

Megan McCrory: 00:01:06

Let's begin.

Megan McCrory: 00:01:07

My name is Megan McCrory and I'm so excited to have you on board for this journey.

Megan McCrory: 00:01:12

As a certified international integrative health professional with over 17 years of experience in diabetes care, I focus on practical, actionable strategies that help people live healthier lives.

Megan McCrory: 00:01:25

Traditionally, the prevent T two program is offered in person, with participants meeting regularly to engage in group discussions and activities.

Megan McCrory: 00:01:35

I have adopted the program into this podcast format so that you can follow along at your own pace wherever and whenever it fits into your life.

Megan McCrory: 00:01:44

The program is designed to span one year.

Megan McCrory: 00:01:47

Here is the CDC's recommended schedule.

Megan McCrory: 00:01:50

The first 16 episodes or sessions you should listen to one a week for the first four months.

Megan McCrory: 00:01:58

So episode one is in week one, episode two is in week two, and so on after that.

Megan McCrory: 00:02:04

Episodes 17 through 20 should be listened to every other week, and episodes 21 through 26 should be listened to once a month, and that rounds out one whole year of the program.

Megan McCrory: 00:02:17

Now, for your convenience, I have a printable schedule that you can download.

Megan McCrory: 00:02:21

It's part of that participation handbook we already talked about, where you can write down your own schedule.

Megan McCrory: 00:02:26

Again, the link to all the resources are in the show notes, or you can pop over to my website at mybestself fit.

Megan McCrory: 00:02:34

Each episode corresponds to one of the prevent t two modules, providing you the same expert guidance and practical strategies that you would receive in a live group setting.

Megan McCrory: 00:02:45

And you can listen while you are on a walk or during your commute, or just in the comfort of your own home, which is going to make it hopefully very easy for you to integrate this as a healthy habit into your routine.

Megan McCrory: 00:02:58

To get the most out of this podcast version, I recommend following the schedule I outlined by the CDC.

Megan McCrory: 00:03:04

Starting with one episode a week for the first four months, I'm going to really stress this.

Megan McCrory: 00:03:09

You're going to want to go ahead and download the participant notebook that includes the schedule we talked about, worksheets to help you track your progress.

Megan McCrory: 00:03:17

Plus it's going to have the handout for this very first session for the episode that we're in right now.

Megan McCrory: 00:03:23

If you haven't done it yet, go and download that.

Megan McCrory: 00:03:26

If you're looking for extra accountability, you can also sign up to have the episodes delivered directly into your inbox at the recommended times.

Megan McCrory: 00:03:33

If you need a lot of extra accountability, you can also register to join the group coaching sessions.

Megan McCrory: 00:03:38

And if you have any questions, you can send me an email or leave me a voicemail.

Megan McCrory: 00:03:43

And those links are also in the show notes.

Megan McCrory: 00:03:45

Let's get started.

Megan McCrory: 00:03:47

Now.

Megan McCrory: 00:03:48

If we were sitting in a room together, I would start this off with an icebreaker.

Megan McCrory: 00:03:54

Who doesn't love a good icebreaker?

Megan McCrory: 00:03:56

She says sarcastically.

Megan McCrory: 00:03:57

But in truth, I do.

Megan McCrory: 00:03:59

Let's do something fun.

Megan McCrory: 00:04:01

I do have a little Facebook group if you would like to participate.

Megan McCrory: 00:04:04

It's called I'm diagnosed with prediabetes.

Megan McCrory: 00:04:06

Now what if you head over there again?

Megan McCrory: 00:04:09

Link is in the show notes.

Megan McCrory: 00:04:10

You can introduce yourself and answer this fun question.

Megan McCrory: 00:04:13

If you could instantly become an expert in any hobby or skill, what would it be and why?

Megan McCrory: 00:04:18

Go ahead and pause the podcast, jump into the group and share your thoughts.

Megan McCrory: 00:04:22

And I'll be waiting right here when you get back.

Megan McCrory: 00:04:26

All sethe awesome.

Megan McCrory: 00:04:29

Now let's shift gears.

Megan McCrory: 00:04:30

I want you to take a moment and think about why you decided to join this program.

Megan McCrory: 00:04:36

What motivated you to start this journey towards better health?

Megan McCrory: 00:04:40

This reflection is for you.

Megan McCrory: 00:04:43

Think about it, write it down and keep it close as we continue because it will be a key source of inspiration as we move forward.

Megan McCrory: 00:04:51

This session is all about getting familiar with the prevent t two program.

Megan McCrory: 00:04:57

Today we're going to cover the program goals and structure.

Megan McCrory: 00:05:01

We're going to talk about the basics of type two diabetes, and then you're going to set your first six month goal and create your action plan.

Megan McCrory: 00:05:11

Let's start with the basics.

Megan McCrory: 00:05:12

Prevent t two is designed specifically for people with prediabetes or those at a high risk of developing type two diabetes.

Megan McCrory: 00:05:22

Now, if you're following along with the participant notebook, you'll find some important facts about prediabetes on page two.

Megan McCrory: 00:05:29

Prediabetes means your blood sugar is higher than normal, but it's not yet high enough to be considered type two diabetes.

Megan McCrory: 00:05:37

More than one in three american adults has prediabetes.

Megan McCrory: 00:05:40

But the really shocking fact is that nine out of ten people who have prediabetes don't even know they have it.

Megan McCrory: 00:05:48

And if it's left untreated, prediabetes can lead to serious health issues like type two diabetes, heart disease and strokes.

Megan McCrory: 00:05:57

But the good news is that if you start now making small, sustainable lifestyle changes like losing weight and getting active, this can cut your risk of type two diabetes in half.

Megan McCrory: 00:06:09

And that is huge.

Megan McCrory: 00:06:12

Let's get into the goals of the program.

Megan McCrory: 00:06:15

If you flip to page three in your participant notebook, you can follow along there.

Megan McCrory: 00:06:20

Now, as I mentioned before, this is a year long program, but we're going to break it up into two parts.

Megan McCrory: 00:06:25

In the first six months, the goal is to lose five to 7% of your starting weight and get at least 150 minutes of moderate physical activity each week.

Megan McCrory: 00:06:37

In the second six months, we're going to focus on keeping that weight off.

Megan McCrory: 00:06:41

And if you haven't yet reached your goal weight, we're going to continue to work on that.

Megan McCrory: 00:06:47

So what does five to 7% weight loss look like?

Megan McCrory: 00:06:50

If you weigh 200 pounds, your goal would be to lose ten to 14 pounds over the next six months.

Megan McCrory: 00:06:58

And for physical activity, we're talking about moderate intensity activities like brisk walking, biking or even dancing.

Megan McCrory: 00:07:07

And these are things you can work into your daily routine, so there's no need for fancy equipment or gym memberships.

Megan McCrory: 00:07:15

Now, before we dive into setting your personal goals, it's important to understand why all of this matters.

Megan McCrory: 00:07:20

So let's go over some of the basics of type two diabetes, which you'll find on page four of your handout for this session.

Megan McCrory: 00:07:28

When we eat, our bodies break down food into glucose, which is a type of sugar.

Megan McCrory: 00:07:33

In healthy bodies, a hormone called insulin helps that glucose leave the blood and enter into your cell, where it is used as energy.

Megan McCrory: 00:07:41

But for people with type two diabetes, their bodies either don't make enough insulin or they don't use it properly.

Megan McCrory: 00:07:49

This is called insulin resistance.

Megan McCrory: 00:07:52

This leads to sugar building up in the blood instead of being used for energy, which can cause serious harm to your heart, your kidneys, your eyes, your nerves and more.

Megan McCrory: 00:08:04

It is no joke.

Megan McCrory: 00:08:06

And while certain risk factors, like your age, your ethnicity or your family history, are beyond your control, you can control your weight and how active you are.

Megan McCrory: 00:08:17

And that's why the goals of this program are so focused on those two things, losing weight and increasing physical activity.

Megan McCrory: 00:08:25

All right, now let's talk about your goals.

Megan McCrory: 00:08:29

Turn to page five in your notebook, where we will set up your six month goals.

Megan McCrory: 00:08:34

The activity goal is pretty clear to get at least 150 minutes of moderate intensity activity each week.

Megan McCrory: 00:08:42

But what is your weight loss goal?

Megan McCrory: 00:08:44

We talked very briefly about we're aiming to lose five to 7% of your starting weight.

Megan McCrory: 00:08:49

Let's get into the calculations.

Megan McCrory: 00:08:51

If you're not good with numbers, that's fine.

Megan McCrory: 00:08:53

Take a look at the weight loss by numbers chart in the handout on pages seven and eight.

Megan McCrory: 00:08:58

If you, for example, weigh 200 pounds and you want to lose 5% of your weight, that would be ten pounds.

Megan McCrory: 00:09:05

Go ahead and find your weight on that chart and decide if you want to aim for five, six, or 7% and calculate how much weight you'll aim to lose.

Megan McCrory: 00:09:17

And write down your goal weight in the space provided.

Megan McCrory: 00:09:20

Giving you some goals to work for is not the whole picture.

Megan McCrory: 00:09:24

Obviously, you need to have an action plan in order to reach your goal.

Megan McCrory: 00:09:29

So that's what we're gonna do right now.

Megan McCrory: 00:09:31

And this is really where the rubber meets the road.

Megan McCrory: 00:09:33

You can tell somebody that you are gonna be active for 150 minutes a week, but how are you going to actually make that happen?

Megan McCrory: 00:09:41

So you can go ahead and turn to your action plan journal.

Megan McCrory: 00:09:45

This is where we're going to break down this into small, manageable steps.

Megan McCrory: 00:09:49

By the way, we're going to be making action plans each week, so don't get too in your head about this.

Megan McCrory: 00:09:55

You're going to learn how and what works for you.

Megan McCrory: 00:09:59

These next six things I want you to keep in mind as you're making this action plan each week.

Megan McCrory: 00:10:06

First, you need to be realistic.

Megan McCrory: 00:10:08

You need to have actions that are achievable for you.

Megan McCrory: 00:10:11

This is so important that you do not look towards outside things to make you feel like that's what you should be doing.

Megan McCrory: 00:10:20

If you see your favorite overweight instagrammer running, that doesn't mean you should run.

Megan McCrory: 00:10:26

It's great that you do have some inspiration, but the point is it needs to be realistic for you.

Megan McCrory: 00:10:31

So if realistic for you literally means just getting your shoes on and walking around the block one time or even walking 100ft, that's realistic for you.

Megan McCrory: 00:10:41

Do not do something that is unrealistic.

Megan McCrory: 00:10:44

The second thing is you got to make it doable.

Megan McCrory: 00:10:46

And that means that you want to be able to do these small changes over time.

Megan McCrory: 00:10:51

You need to be specific, decide exactly what you're going to do, when you're going to do it and where you're going to do it and for how long.

Megan McCrory: 00:10:59

The more specific you are, the better chance you're going to have to actually doing it.

Megan McCrory: 00:11:04

However, you need to stay flexible.

Megan McCrory: 00:11:06

That's number four, stay flexible because life does happen and there will be days that you will have a zero activity on your action plan and your fitness log.

Megan McCrory: 00:11:16

So just make sure that you have some backup ideas or be able to adjust your plan if you need to.

Megan McCrory: 00:11:23

And remember, three minutes of walking is better than zero minutes of walking.

Megan McCrory: 00:11:27

So just try for anything you can, but consistently.

Megan McCrory: 00:11:31

Number five, focus on your behavior.

Megan McCrory: 00:11:34

Right.

Megan McCrory: 00:11:35

We want to measure the things that you're doing and of course we're measuring the outcome because we're going to measure your weight.

Megan McCrory: 00:11:41

But the most important thing is what you're doing.

Megan McCrory: 00:11:44

Your behavior, your choices that you're going to make every day, and the new healthy lifestyle habits that you're building in are behavior habits.

Megan McCrory: 00:11:55

So think about when you're doing your action plan as what behavior do you need to do to make that happen?

Megan McCrory: 00:12:01

Oh, and finally, but certainly not least, you need to have fun.

Megan McCrory: 00:12:06

If this isn't fun or bringing you some kind of light heart, if it isn't, if it is a slog to do this, you're never going to do it.

Megan McCrory: 00:12:15

And then you need to reevaluate.

Megan McCrory: 00:12:17

Why I you came to this program in the first place.

Megan McCrory: 00:12:21

Finding activities that you enjoy is gonna be one of the key things here.

Megan McCrory: 00:12:26

Now that we've got that time to fill out your first action plan, you wanna choose a goal to work on between now and our next session, which is episode two, which you should listen to next week.

Megan McCrory: 00:12:38

And I want you to list three specific actions that you're gonna take to reach that goal.

Megan McCrory: 00:12:43

Also, think about the challenges that you might face and how you're going to handle them.

Megan McCrory: 00:12:49

This is another really important part that's close to my heart because I love helping people with goals.

Megan McCrory: 00:12:57

Whenever I have a goal setting session with someone, we talk a lot of time about goals.

Megan McCrory: 00:13:03

But the thing that I think hits people the most is the challenges.

Megan McCrory: 00:13:08

When I ask them, okay, you have this goal.

Megan McCrory: 00:13:12

Why will you not finish this goal?

Megan McCrory: 00:13:14

What will prevent you from finishing that?

Megan McCrory: 00:13:17

It is super important for you to think about the reasons why you might fail at whatever you're planning.

Megan McCrory: 00:13:24

Because the moment you think about how you're going to fail, you're introducing into your brain, into your mind, okay, I already know those things that will derail me how can I fix those even before they happen?

Megan McCrory: 00:13:41

Or if they happen, what's my immediate next step?

Megan McCrory: 00:13:46

To get back on track.

Megan McCrory: 00:13:47

So do not skip past this challenges part.

Megan McCrory: 00:13:52

Really think about the challenges that you're gonna have and how you're gonna face them and how you're gonna handle them.

Megan McCrory: 00:13:56

Okay?

Megan McCrory: 00:13:58

You have done an amazing job today.

Megan McCrory: 00:14:01

First of all, for just showing up.

Megan McCrory: 00:14:03

Second of all, for getting to the end of the session.

Megan McCrory: 00:14:06

Third, for just doing something for yourself and your health.

Megan McCrory: 00:14:11

We covered a lot today.

Megan McCrory: 00:14:12

We covered the goal and the structure of the prevent t two program.

Megan McCrory: 00:14:16

We talked about the basics of prediabetes and type two diabetes.

Megan McCrory: 00:14:19

And you should have by now set your six month goals and created your very first action plan.

Megan McCrory: 00:14:25

Before we wrap up, I want to remind you to check in with your action plan daily and track your progress.

Megan McCrory: 00:14:32

You'll be amazed at what consistent, small actions can do over time.

Megan McCrory: 00:14:37

Now, in our next session, we're going to talk about how things went with your action plan and we're going to dig into some new topics that will help you keep moving forward towards your goal.

Megan McCrory: 00:14:47

Thank you so much for joining me today.

Megan McCrory: 00:14:49

Remember, I am cheering you on every step of the way.

Megan McCrory: 00:14:52

And if you have any questions, you can hop over the Facebook group.

Megan McCrory: 00:14:55

I'd love to hear how you're doing or you can send me an email or a voicemail.

Megan McCrory: 00:15:00

I'd love to hear from you.

Megan McCrory: 00:15:01

I will respond.

Megan McCrory: 00:15:02

Don't forget to bring your notebook to our next episode.

Megan McCrory: 00:15:05

Take care and I'll see you soon.