The Keto Diet

This post is part of our low-carb diet series and is being published as a service to our users. We do not endorse any particular diet plan. You and your healthcare team should work together to find what meal plan works best for you.


Fill up on Fat

Lose fat by eating copious amounts of… fat? Makes no sense, right? But that’s exactly what the ketogenic (shortened to keto) diet proposes. Along with all the other low-carb diets we’ve been highlighting, the keto diet promotes a very low-carb lifestyle. But this low-carb, high-fat (LCHF) regimen takes things a few steps further: it encourages a very high-fat diet. Although there are no concrete rules to following keto, a typical diet would consist of a daily intake of 70% fat, 25% protein, and 5% (or less) carbohydrates, give or take according to the plan being followed.


Keto’s been a thing for a while now — since the 1920s, to be exact. It has lots of ties to epilepsy treatment, and more recently has gained lots of traction among people with diabetes. Why? The benefits of keto mimic those of fasting. Odd, since there’s no fasting involved. Far from it, in fact!

When you’re loading up on bacon and butter, how does that equate to fasting, you might be asking yourself. On the ketogenic diet, fat is fuel. 🚀 The body runs entirely on its fat resources, meaning the need for insulin decreases dramatically and fat burning levels are on fire! This dynamic duo puts your body into the magical state of ketosis (not to be confused with DKA): an energy state created by the body in which fats are broken down to produce energy.

What’s the catch?

Keto, along with the other diets on our low-carb list, cuts carbs. The main difference, though, is that protein intake on this extreme LCHF diet is much lower than other low-carb diets. Cutting back on protein is an obvious challenge. And it definitely makes keto one of the more restrictive low-carb diets out there, if not the most. But as ketogenic enthusiasts will tell you, high levels of protein can turn into glucose, and catapult you out of your ketosis (you want to be in ketosis).


Boost insulin sensitivity, burn fat, and keep blood sugar naturally stable. 🏆 Although the ketogenic diet is very restrictive, its followers rave about drastic weight loss and A1c results. Get more info on going keto from your One Drop | Expert! Then, talk to your doctor to see if keto could help you reach your diabetes management goals.

7 Simple Workouts You Can Do At Home

There are plenty of good excuses for not exercising. One that we hear over and over again (and have even used ourselves!)? Not having access to a gym. We’ve been there! It’s tough. A gym has it all: the equipment, the TVs, the instructors. But those gym memberships can be expensive! We’re talking a-month-worth-of-groceries expensive. In which case, we will always opt for the groceries.

So what to do when you don’t have that 24/7 access to fancy workout equipment? Easy! Turn your apartment or home into your very own gym 🙂 Below, check out 7 easy and effective workouts you can do anywhere!

1. The Push-Up

There’s a reason it’s a classic. It may be basic, but it is a baller workout. Push-ups target the chest, shoulders, and core including the triceps, biceps, and pectorals. The best part? You can do them anywhere! On the sidewalk, on the grass, in your kitchen — wherever you can find a flat surface that matches your height, there’s room for a push-up circuit.

2. The Ice Skater

People may confuse you for an Olympic speed skater with this one 😉 Your beginning stance should be elbows bent, with your feet shoulder-width apart. Begin by hopping onto your right foot with a slight bend in your knees. In the same motion, bring your left leg behind your right leg. Then, hop back to your left foot, bringing your right leg behind your left. Keep gliding on your skates, going side to side, for 30 seconds as fast as you can. ⛸ #speedskater

3. The Wall Sit

One of the most easy-to-do-anywhere exercises, but don’t let that title fool you. This one will burn! 🔥 All you need is a wall. Begin with your feet shoulder-width apart, with your back against the wall. Slowly slide down the wall until your legs are bent at a right angle. Make sure your knees are directly above the ankles. Hold this chair position for 30 seconds to start, and gradually up the ante!

4. The Jog in Place

Another one you can do absolutely whenever, wherever. In fact, you don’t even need a wall for this one! Throw on your favorite show and plant yourself right in front of the TV. Then, simply jog in place for 30 seconds! As you become a seasoned professional, get those knees higher and your pace faster.

5. The Bicycle

For those months that Soulcycle is just too expensive. Lie on your back, hands behind your ears and shoulder blades off the ground. With your legs in the air and knees pulled toward chest, straighten legs to a 45-degree angle; bring one knee to your chest, and let the other extend all the way out. Rotate your legs, pulling one leg up to the chest, and extending the other. To really feel the burn, bring your opposite elbow to the opposite knee, shifting opposite elbow to opposite knee. Pedal to the medal! 🏆

6. The Jumping Jack

Perhaps one of the first workouts you ever learned, the Jumping Jack is tried and true when it comes to the at-home, do-anywhere workout. Need a refresher? Turn your body into a giant X by planting your feet out wide and stretching your arms out above your head. Then, in one motion, jump your feet together and lower your arms down to your thighs. You’ve just done a Jumping Jack! Repeat this entire sequence going fast and furious. You’ll be a jumpin’ jack flash in no time.

7. The Forward Lunge

Take the plunge! Standing tall and straight with hands around your waist, take a large step forward with your right leg. Put your weight into your front, right heel. Lower your upper body down, so that your torso goes directly in between your front and back heel. Keep weight in your front heel and press backward to come back up. Repeat as needed on one side, or, rotate from side to side with each new lunge.

Take these 7 workouts with you wherever you are! The more repetitions you do, and the faster your speed, the more intense your workout. So rev up your intensity, or go for a simple, low-key (no-sweat) workout – you decide!

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Fight the Flu! How to get through your flu with diabetes

Flu season 🤧

It’s officially winter! Which means we are right smack dab in the middle of flu season. The flu is bad for anyone. But it’s especially serious for people with diabetes. And this year, the CDC is reporting a “moderately severe” infection rate.

What’s the big deal? 

If we don’t take care of ourselves while sick, we could easily end up at the hospital in serious DKA-mode. Diabetes weakens the immune system, making it less able to fight infections; additionally, illness causes more blood sugar fluctuations. Together, we get a dangerous duo that can result in health risks that could potentially lead to high mortality rates. Instead, protect yourself with our easy-to-follow tips below.

1. Check yourself.

Before you wreck yourself. Seriously. Stay on top of blood sugars. Check your BGs more than you usually do. The flu can cause major fluctuations in blood glucose. Now’s the time to really take advantage of that One Drop | Premium subscription – take your blood sugar every hour, at least! It’ll greatly limit potential hypos/hypers.

2. Drink Up.

Cheers! To all the water and Pedialyte 🙌  Now is the time for the ultimate chugging contest. Well, maybe not actually. But in reality, your body is losing liquids when it’s fighting the flu. If you have fever, vomiting or diarrhea, you’re at much greater risk for dehydration. If you are having difficulty keeping liquids down, no worries – sip on clear liquids (water, tea, Pedialyte, broth) at regular intervals (seriously, no need to chug).

  • PRO-TIP: Make sure you’re checking BGs before sipping. If your blood sugar is running high, sip liquids like water or sugar-free ginger ale. If it’s running low, sip on orange juice or regular ginger ale.

3. Diabetes meds are our friends.

Myth: when you get sick, you should stop taking your daily medications.
Fact: stress hormones kick into high gear when you’re sick, meaning you might actually need more meds than usual. Start out by staying true to your medication regimen. As you keep checking your blood sugars, tweak your diabetes meds (insulin, metformin) as needed according to your doctor’s suggestions. This could mean taking less, or increasing your usual dose. It all depends on your specific situation.

4. So are flu meds.

Just because we have diabetes doesn’t mean we should shy away from taking over-the-counter flu/cold treatments. While there are many sugar-filled syrups out there that have potential to raise blood sugar, there are pill-form alternatives, as well as sugar-free alternatives. As always, keep a vigilant eye on blood sugars after taking these new medications, as they can alter blood sugar. But more often than not, they will get you back on track faster.

5. Catch your Zzz’s. Lots of them.

Sleep in! In fact, sleep as much as you want. The more sleep and rest you give yourself, the better and faster your body can rejuvenate and fight off the flu.

6. Have a survival kit at-the-ready. 💼

This might be something you’d be better off doing in advance of your flu-catching. Either way, a survival kit is super handy when you’re in need of at-home remedies. Be sure to pack:

  • Thermometer
  • Over-the-counter pain relievers (like acetaminophen or ibuprofen)
  • Cold compresses
  • Tissues
  • Throat lozenges
  • Orange juice
  • Teas
  • Neti Pot
  • Vapor Rub
  • Glucose tablets

If you don’t have your survival kit pre-packed, feel free to ask a family member, friend or neighbor to help you get one set up. They won’t mind 😉

As always, reach out to your doctor when needed and keep your One Drop | Expert updated.Alert your HCP if your blood sugars consistently run at 250mg/dL or higher, and if you’re experiencing extreme symptoms like trouble breathing or running large ketones.

💡 The CDC recommends that people at high risk for complications (that’s us!) should get antiviral treatment as early as possible (the benefit is greatest when treatment is started within 2 days after illness onset).

Not to mention, you still have time to get a flu shot. 💉 Even though we’re midway through, we still have about 4 months left in the season. Protect yourself: getting the flu shot can mean lessening the severity of the flu if you do actually get it.

Otherwise, put on your cozy suit, find a binge-worthy show & bundle up in bed. You’ve got this!

The Paleo Diet

This post is part of our low-carb diet series and is being published as a service to our users. We do not endorse any particular diet plan. You and your healthcare team should work together to find what meal plan works best for you.

We just took a look at the Atkins Diet. Now, we’re on to Paleo! What is it, what does it call for, what does it do? We tell all below.

Paleo 101

In a nutshell: the hunter-gatherer diet. Yep, this thing has been around since the dawn of time! The Paleolithic diet (shortened to Paleo), is exactly what it sounds like. The Paleo diet, founded by Loren Cordain, Ph.D., adheres to the concept of eating like a caveman: if a caveman didn’t eat it back in the day, neither should you.

What exactly did those cavemen eat?

Way back when, in the paleolithic era to be exact, most of the calories consumed by humans came from eating animals, including insects, amphibians, birds, eggs, fish and shellfish, small mammals and occasionally some larger. Depending on where you lived (closer or further away from the equator), you’d eat more plants and veggies in the warmer climates, or more meat in the colder ones.

What is this, a diet for ants?!

While our paleo ancestors definitely, probably did make apps out of ants, you will not catch us serving those up on any platter 🤮 Although the Paleo diet does take a more primitive approach to eating, it primarily calls on eating plants and animals. Our physical bodies have transformed over time so that anatomically, our modern-day digestive systems can’t quite handle the exact same meal plans of our ancestors. But simply put, the Paleo diet calls for us to eat the foods only available in pre-agricultural days. Meaning? Things like meats, fish, eggs, vegetables, fruits, nuts, and seeds, or, only food items that can be hunted or gathered. What does that look like in a recipe? Like this absolute (and 100% paleo-friendly) deliciousness. 🤩 It can also look like the meal-plan guide below, published by The Paleo Diet.

What’s the point?

If we can’t eat just like our ancestors, then why follow a diet (or lifestyle) that’s contingent upon it? According to John Durant, author of The Paleo Manifesto, “it is about mimicking the effect of such a diet on the metabolism with foods available at the supermarket.” By rejecting grains (starches, sugar, processed foods) of all kinds and promoting whole, unprocessed foods, our bodies need less insulin, we have fewer blood sugar spikes, and maintaining weight and diabetes overall becomes much easier.

The Paleo diet is an extreme variation of the low-carb diet, but some people swear by it! While we don’t advocate for going Paleo one way or the other, it is an option. And one we thought you might want to know more about!

Rob Howe’s Over-The-Counter T1D Challenge

Wait, who’s Rob? 

If you haven’t heard of Rob Howe, you’ve been missing out. His weekly podcast series, Diabetics Doing Things, is a testament to all things diabadass. Rob interviews people living with type one diabetes all around the globe, highlighting the amazingly astounding things they’re doing, while also living with diabetes. He’s covered over 1,000 years of living with T1D on his DDT podcast, and it’s just a side-gig of his! Now, Rob’s taking on another side-gig: his very own Over-The-Counter T1D Challenge.

Challenge Accepted

In other words, Rob is going all-in for a mini-documentary series where he’s going 100% on over-the-counter diabetes meds. As all of us living with diabetes know, diabetes medications and supplies are expensive. Unaffordably expensive, insurance or not. Rob felt, though, that while there’s plenty of documentation out there about living life with diabetes on insurance, there’s little to none regarding life without it, much less managing diabetes solely on over-the-counter supplies. So he’s changing that. Bring on #OverTheCounterT1DChallenge.

Back to Basics

For the next 30 days, Rob Howe will be using only R (short-acting)and NPH (intermediate-acting) insulins (along with syringes) for any and all insulin dosing, as these insulins are available without a prescription or insurance. Usually hooked up to his Medtronic Paradigm 24/7, Rob is cutting the cord ✂️

He’ll also be checking his blood sugar with his One Drop | Chrome meter and test strips, which are also available without prescription or insurance. He’ll also have the ability to check in with his One Drop | Expert on his One Drop app in case he needs any info or feedback for his new regimen.

End game 

The result? We’ll see! But it’s a pretty radical attempt to treat diabetes for an out-of-pocket cost less than $150 US per month. And we can all follow along every single day! Keep an eye on Rob’s Instagram Stories and his Diabetics Doing Things YouTube channel for all the real-time updates.

We are (un)pumped to see what he finds 😆

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The Atkins Diet

This post is part of our diet series and is being published as a service to our users. We do not endorse any particular diet plan. You and your healthcare team should work together to find what meal plan works best for you.

Diet Dr. Atkins

The Atkins Diet is perhaps the most recognized of any low-carb diet. American physician and cardiologist Robert Atkins put his program on the map in the 1970s when he published his best-selling book, Dr. Atkins’ Diet Revolution. The diet promotes cutting all carbs and focusing primarily on proteins. The theory? The body needs fuel; by limiting the body of carb-fuel, it must turn to alternative fuel-sources like stored fat. The result? Pounds are shed and blood sugars remain intact. Plus, you can revel in meat-tastic recipes like these slow-roasted carnitas.  

The Gist

The Atkins Diet is broken down into 4 different phases:

In Phase 1, the Induction Phase, you’ll eat 20g of carbs or less each day for two weeks. This phase is the key 🔑 to kickstarting your fat burning metabolism. By significantly dropping your carb intake in this phase, your body shifts from burning primarily carbs to burning primarily fat.

✅ Acceptable Foods: veggies, proteins, healthy fats, cheeses, nuts, seeds

In Phase 2, the Balancing Phase, you’ll slowly start adding more foods back into your diet. Phase 2 is all about maintaining your momentum from the Induction phase and continuing the process of finding your personal carb balance. ⚖️

✅ Acceptable Foods: the above + berries, cherries, melon, whole milk, greek yogurt, ricotta cheese, legumes, tomato juice

In Phase 3, the Add-On Phase, you’ll continue adding more carbs to your diet, little by little. This stage is about fine-tuning your diet so you can eventually focus on maintaining your weight loss. This is the final stretch before maintaining lifelong Atkins low-carb #goals.

✅ Acceptable Foods: the above + additional fruits, starchy veggies, grains

In Phase 4, the Lifetime Maintenance Phase, you will reach your ‘goal’ weight, as well as transition to a permanent way of eating. This is not so much a ‘phase’ as it is an actual lifestyle. Adjust, tweak, and experiment as needed, while maintaining in-range blood sugars and goal weights!

✅ Acceptable Foods: all of the above

Get Started

Go for it! Run any questions by your One Drop | Expert or endo; otherwise, get started with your Atkins diet at any time at The crux: remember to avoid carbs above all else, and enjoy protein and fats until full. 😋


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Low-Carb: What is it and how can it help me?

It’s not all fat & games (but fat does play a role!)

You may have heard a thing or two recently about low-carb diets. More and more news articles are popping up online and on TV, both for and against, doing the low-carb thing. With so many different cooks in the kitchen, the low-carb thing can be confusing.

But low-carb diets are exactly what they say they are: diets low in carbohydrate intake. They limit foods with carbohydrates (like pasta, bread, cereal, rice, potatoes, crackers, chips) and, instead, promote foods high in protein and fat (like nuts, fish, eggs, meat, seeds, vegetables). Technically, that does mean more bacon and butter. 🥓 Who’s in?

Why all the carb fuss?

Because: blood sugar. It’s that simple. Carbs, as wonderfully delicious as they are, increase blood sugar when consumed. Carbohydrates, along with sugar, will have the biggest, and possibly most detrimental, affect on blood glucose. All carbs raise blood sugar in some form or fashion; upon consumption, they immediately break down into glucose in your bloodstream. And the more glucose we have in our bloodstream, the higher our blood glucose levels, the worse we feel, and the higher our risk for serious complications.

How does low-carb help with diabetes?

Low-carb can be beneficial to absolutely everyone. But for those of us living with diabetes specifically, a lifestyle low in carbohydrates can truly be a lifesaver. Going (and staying) low-carb keeps blood sugars significantly more in-range; it means less insulin required and eliminates the yo-yo-ing we so often experience when sugars rise after eating carbs and we over-correct (and then over-correct by eating too much to over-correct the initial over-correction!).

Once you really get started on low-carb, you will be amazed at how well you’re able to maintain steady blood glucose levels. Not only that, but you’ll find you’re less hungry (weight loss!), and you might even notice a increased feeling of overall well-being (fewer blood sugar swings = fewer mood swings!). It all goes so hand-in-hand.

And if all of the above is still not enough, check out a few low-carb study findings here, here, herehere, and here to see just how beneficial limiting carbs can be.

📢 PSST! Don’t miss the One Drop Guide to Carbohydrates for a detailed breakdown on carbs. 👇

One Drop Guide to Carbohydrates!

What are my options?

There are tons of different low-carb options out there, so find one that works for YOU! This is not a one-size-fits-all deal. It’s a find-what-works-for-you mentality! In the next few weeks, we’ll be giving you the rundown on:

Atkins Diet

Paleo Diet

Ketogenic Diet

Dr. Bernstein Diet

Low-Glycemic Diet

South Beach Diet

And, of course, before getting on any low-carb diet plan, be sure you talk to your healthcare team (or One Drop | Expert) to discuss a game plan. Then, let us know which one you decide and how it works for you!

12 Days of Our Diabadass Family! 🎉

Happy 12 Days of Awesomeness!

We’ve just enjoyed 12 Days of YOU, our One Drop family, being an absolute diabadass. We are so thankful for the many people we have in our badass diabetes family. All of us are warriors, all of us are fighting this battle daily. And we are crushing it! 💪

Not only that, but we’re doing it together. It truly is remarkable and wonderful for all of us to be sharing our experiences, our highs, our lows, our unicorns, our workarounds, our secret fixes. Whatever it may be, good or bad, we know that we are doing this diabetes thing together. Which makes it totally badass. Totally DiaBadAss.

A #12DaysOfDiabadass Recap

The best part of our 12 days of Diabadass? Being able to feature some of the amazing people that make up our One Drop family:


But those are just a few! There are so many of you out there that are kicking diabetes butt. And you should know, we’re doing it right there with you. We’ve got you’re back. And we’re so pumped to have you in our diabadass family, doing it together!

Who won?!

And now, for the moment you’ve all been waiting for — our #12DaysOfDiabadass winners! Drumroll, please. 🥁

The winners of unlimited test strips for 2018 (plus unlimited coaching, and a Chrome meter) are 🏆

  1. Dianna
  2. Justin
  3. Randy
  4. Jen
  5. Stew

Thank you to everyone who played, and be on the lookout for more contests, discounts, giveaways and the like in our email blasts. Happy New Year, One Drop family! Welcome to 2018.


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11th Day of Diabadass: Meet Manny Cota

Manny Cota - 12 Days of Diabadass

On the 11th Day of Diabadass

Say hello to Manny Cota! Manny joined One Drop in February 2017, and has been going strong ever since 💪

Everything you need to know about Manny Cota

Here’s your need-to-know background info: Born and raised in California & Arizona, Manny loves baseball. L.A. Dodgers is his team. For life. 🤘 All other sports and teams are merely secondary. His favorite, in-a-perfect world delicacy? Pastries! (Can’t say we disagree) And during his weekly cheat-meal, you’ll more often than not find him eating a couple of slices of pizza.

So, what’s Manny’s deal with diabetes?

Manny’s been doing the type 2 diabetes dance since 2013(ish). He was terrified upon diagnosis. But, after attending a few classes over a 7-week period, Manny felt more informed and encouraged about the future of his diabetes management. For a while, he was crushing the BG-checking game.

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But, admittedly, he stepped away from it after a while. It wasn’t until Manny started physically feeling the aches & pains from neglecting his diabetes that he decided to make drastic changes. Since changing up his dietary strategy, picking up a gym habit, and joining One Drop, Manny’s been able to get his A1c back on track. In fact, he went all the way from a 10.8 to a 6.1! In his own words:

“I’ve been a Member since March 5th 2017. I feel grateful to be part of a community where you have support 24/7. Plus it’s easy to use on tracking your meals and activities. I did make the right choice to join the One Drop community. With their application and with the support from my personal diabetes specialist I have been able to bring my A1C to a 6.1.”

What’s his secret?

Beyond his One Drop | Expert, Manny attributes his diabadass success to the gym. Without fail, Manny goes to the gym every morning at 4am, for two hours worth of exercise. Not only that, but Manny also makes time for the important things: his family and his DJ side-job. This guy is constantly on-the-go, but that doesn’t stop him from doing what he loves, being with who he loves, and taking time every day to manage his diabetes. Manny Cota is truly a diabadass. For all the Manny inspo, check out his video below! 👇