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PODCAST

Your Best T1D Year

Neil Greathouse

Managing Type 1 Diabetes doesn’t have to be overwhelming. Each 5-minute episode of Your Best T1D Year is packed with practical strategies, mindset shifts, and a little humor to help you feel more in control and less frustrated by diabetes. Hosted by Neil Greathouse, this Monday, Wednesday, and Friday podcast delivers quick, relatable episodes that make learning about T1D effortless - so you can build small wins that lead to big changes. 📅 New episodes drop every Monday, Wednesday, and

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All Episodes

6:24

The Weather Turned

Your Best T1D Year ·

2026/10/09

Nobody decides to stop moving in October. You skip one drizzly Tuesday, then the time change hits, then it's dark at 5:30, and you look up in January at half your summer step count, shocked, like this hasn't happened every year since the Clinton administration. This episode is about beating the fall slump by making one decision now, while there's still daylight.Pick your indoor plan before you need it. The halftime-and-commercials rule for football season. Marching in place during the

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5:36

No Walk Required

Your Best T1D Year ·

2026/10/07

The best news in the whole research pile, for everyone whose body has notes: you don't have to walk. At all. A 2016 Diabetes Care study by Paddy Dempsey found that breaking up sitting with simple resistance moves, calf raises, half squats, sit-to-stands right beside a desk, lowered post-meal glucose and insulin about as well as walking did.The magic was never the walking. It's muscle contraction, any muscle contraction, opening the side door that pulls glucose out of your blood. Bad knees,

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6:21

The Desk Job Playbook

Your Best T1D Year ·

2026/10/05

Eight meetings, one mailbox trip, and a CGM drifting up by 3pm for no food-related reason. Welcome to October, the real-life month of the Keep It Moving challenge, starting with everyone whose job owns their body eight hours a day: office workers, teachers, truckers, nurses charting after a shift.The principle: don't ADD movement to your day, HIDE it inside your day. Five plays, easiest first: the standing call, the top-of-the-hour get-up (the ADA's every-30-minutes guidance adapted for

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5:51

When You're Already High

Your Best T1D Year ·

2026/10/02

A scene from Neil's actual life: an airport layover, a stubborn high from hours of travel sitting, and one man doing laps past the same Cinnabon so many times the employees start whispering. This episode covers movement as a tool when your blood sugar is already high: what it can do, what it can't, and the one rule that never bends.Gentle walking helps the correction you already took work better, because working muscles pull glucose out of the blood without extra insulin. But the rule comes

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8:07

Walking With Insulin Still Working

Your Best T1D Year ·

2026/09/30

The fear episode, faced head-on. The couch was never the real reason people with type 1 diabetes move less. The real reason is the low. So this is the safety net, built from the top shelf: the international consensus statement on exercise and T1D in The Lancet Diabetes and Endocrinology, and a 2026 analysis of 8,171 real-world activity sessions from the Type 1 Diabetes Exercise Initiative.That study found only three things predicted going low: longer activity, a lower starting glucose, and

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53:19

Muscle Is Medicine // Strength Training with Type 1...

Your Best T1D Year ·

2026/09/28

Alex St. John is six foot five, about 295 pounds, and three years into serious lifting when type 1 diabetes showed up mid-semester of his kinesiology degree, at a blood sugar of 504. His response was never "should I stop?" It was "how do I keep lifting?" Twelve years later he's a T1D exercise researcher in one of the top labs on the planet for this stuff, and he spends this hour translating science that usually reads like a tax form. The 48-hour insulin sensitivity bonus is real, and he

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6:34

"Snack" Before You Eat

Your Best T1D Year ·

2026/09/25

The graduate seminar of movement snacks, with the loudest safety caveat of the month. A 2014 study in Diabetologia coined the term exercise snacks: short, brisk bursts of movement a few minutes BEFORE each meal. Compared to a standard 30-minute workout, the little pre-meal bursts lowered average post-meal glucose by about 12 percent. You're preheating the oven before the food arrives.But for type 1 diabetes, intensity plus insulin on board is exactly where lows come from, so this is a

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5:09

The After-Dinner Ten

Your Best T1D Year ·

2026/09/23

Meet Neil's walking partner: Cora, a 5.9-pound senior Morkie whose hips don't lie and whose top speed is best described as eventually. Every evening, Neil, his wife Gina, and Cora take the after-dinner walk, and that slow, unimpressive, dog-paced walk is the single most valuable thing he does for his blood sugar most days.The numbers back it up: a 2022 review in Sports Medicine found even a short easy walk after eating meaningfully blunts the glucose rise, in the range of 15 to 20 points

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5:31

You Don't Need The Gym

Your Best T1D Year ·

2026/09/21

Somebody sold all of us the same lie: that getting active means a membership, an hour a day, and a personality transplant. This episode formally cancels that belief system with receipts. Look at the evidence from three weeks of this challenge: three short walks beat one long one, two minutes of strolling every 20 minutes moved real glucose numbers, three-minute movement snacks worked in actual T1D bodies, and the ADA now recommends breaking up sitting every half hour. There is no gym

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5:39

The Movement "Snack"

Your Best T1D Year ·

2026/09/18

For once, a study on our actual people. Published in 2026 in Diabetes Technology and Therapeutics: adults with type 1 diabetes on insulin pumps sat for six hours straight on one lab day, and on another day broke up the same sitting with three minutes of simple resistance moves every 30 minutes. On the movement snack day, their insulin worked measurably better. Nobody touched a pump setting.That's the movement snack: tiny bites of movement instead of one big meal of exercise you keep

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5:49

Three Short Walks Beat One Long Walk

Your Best T1D Year ·

2026/09/16

Stop looking for 45 free minutes. They don't exist, and it turns out they were never the assignment. A 2013 Diabetes Care study by Loretta DiPietro compared one 45-minute walk against three 15-minute walks after meals, same total time. The three short walks won on 24-hour blood sugar control, and the after-dinner walk did the most work of all.For everyone with type 1 diabetes who works, parents, commutes, or lives an actual life, this reorganizes everything. You don't need a block of time

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64:22

Exercising with Type 1 Diabetes // 34 Years of T1D...

Your Best T1D Year ·

2026/09/14

Arnie Bunch has been living with type 1 diabetes since 1992, the same year Neil was diagnosed. He's a runner, the creator of the #bloodsugarninja, and the kind of friend who gives you the straight answer about the gear because he's actually worn it at mile 18. Two weeks into the Keep It Moving challenge, the science gets a face.This is the lived-experience episode. Before the researchers and the study data, Neil wanted you to hear a regular guy with a regular life talk about what moving,

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6:59

The Bonus That Lasts Two Days

Your Best T1D Year ·

2026/09/11

The fact this whole challenge is built on: when you move today, your insulin works better tomorrow. For 24 to 48 hours after movement, the muscles you used stay more sensitive to insulin. One walk buys you a bonus that's still paying out tomorrow night, like a Costco membership for your pancreas.And this year the receipts got enormous. A 2026 study in Diabetologia analyzed 428,058 real exercise sessions from 3,248 people with type 1 diabetes wearing CGMs. Every type of movement improved

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5:48

Your Muscles Have a Side Door

Your Best T1D Year ·

2026/09/09

The coolest piece of machinery you own, and nobody ever handed you the manual. Normally, sugar leaves your blood through a door that only insulin can unlock. That's type 1 diabetes in one sentence. But your muscles have a second door, a side door, and it opens when you move. No insulin required. It's the Home Alone house: the front door is booby-trapped and complicated, and the side door is just... open.Neil breaks down GLUT4 (the worst-named best friend in diabetes), why a walk can pull a

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5:44

The 3 Hour Sit

Your Best T1D Year ·

2026/09/07

It's Labor Day, college football is back, and Neil just sat through a noon kickoff and surfaced at midnight. Perfect timing to explain what a three-hour sit actually does inside a body with type 1 diabetes: your leg muscles clock out, sugar hangs around in your blood, insulin works alone, and that stubborn afternoon high parks itself on your CGM. You might not have eaten your way into it. You might have sat your way into it.The hope: a 2012 Diabetes Care study found just two minutes of easy

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6:41

This Number Will Surprise You

Your Best T1D Year ·

2026/09/04

How many steps do you actually take on a normal day? Not your best day, a regular Tuesday. Check your phone, and prepare to appeal the ruling. In this episode Neil breaks down the gap between how active we feel and what the step count says, and why being busy and actually moving are two different things for blood sugar.Then two stats that change the whole conversation. Most adults with type 1 diabetes do not hit the recommended 150 minutes of weekly activity, and the number one reason in

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6:00

The Chair is Winning

Your Best T1D Year ·

2026/09/02

Welcome to Keep It Moving, the new 8-week challenge for people with type 1 diabetes, and meet the villain: the chair. Nobody decides to sit for half a day. The chair decides for you, quietly, like a Netflix autoplay countdown, and your blood sugar pays the tax. Neil opens with his own confession: eight back-to-back Zoom meetings, a 4am run that turned into a fully sedentary day, and the insulin sensitivity drop he can feel by every afternoon.This is not a fitness challenge. No gym, no gear,

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6:49

The Head Start Finale + What's Next: The Steps...

Your Best T1D Year ·

2026/09/01

Eight weeks ago, you were spiking after dinner and blaming yourself for it. This is the finale of The Head Start, and instead of another recap, Neil reads two listener stories that say what these eight weeks were really about, one from a woman who cried at her kitchen sink the first time she saw a flat 140, and one from a 31-year veteran whose time in range jumped from the low 60s to 81%.Then Neil looks ahead. Starting in September, the next challenge is steps, just walking, and it's the

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58:05

Pre-Bolusing at the Kids Table // Raising Kids with...

Your Best T1D Year ·

2026/08/31

Raquel Baron was diagnosed with type 1 diabetes at five years old and left the hospital late to her own birthday party. Twenty-four years later, she's the founder and CEO of Type One Together, home of the T1D Babysitter List, now over 4,000 sitters nationwide who either live with type 1 or love someone who does. It started as one college student in Austin with 14 names written on a piece of paper. This week, Neil pulls up a chair at the kids table.This one is for the T1D parents

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5:12

The Pre-Bolus Challenge Recap: All the Science | Type...

Your Best T1D Year ·

2026/08/28

Previously, on The Head Start: a man admitted he's had type 1 for 34 years and still sometimes doses with his mouth full, and an entire audience realized the after-dinner spike was never their fault. This is the greatest-hits recap, and this time it comes with the receipts.Neil runs the whole arc, the fear, the junk drawer of reasons, why food beats insulin to the finish line, and then the science: 15 minutes early can cut your peak by about 50 points, the sweet spot is 15 to 20 minutes,

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