How to Plan for the Exercise (or race)
How to Plan for the Race (or the Random Dog Walk) Whether it’s a marathon or an unplanned walk with a friend, T1Ds need a strategy. This episode builds your checklist. Today, We’re Covering: Why planned vs spontaneous movement need...
The episode, word for word
How to Plan for the Race (or the Random Dog Walk)
You planned for a 3-mile run.
Pre-bolused like a boss. Ate a banana. Dialed down your basal.
But then... your dog got the zoomies and dragged you around the block before you even got your shoes on.
That wasn't the run. That was just life.
And suddenly, your whole plan's off.
Hey, I'm Neil, and this is Your Best T1D Year.
And today we're talking about how to plan for movement, whether it's on your race calendar... or courtesy of your unpredictable golden retriever.
Planned movement is like a dinner reservation, you can prepare.
Spontaneous movement is like someone handing you a burrito and saying "Eat this now."
Both types of movement affect your blood sugar.
But one gives you a chance to think ahead, adjust basal, fuel properly, stay in range.
The other catches you off guard, and that's where many of us get frustrated.
A 2022 study in Frontiers in Endocrinology showed that T1Ds who planned workouts had a 30% lower rate of BG "excursions" (aka the spike-then-crash cycle) compared to spontaneous movers.
Planning makes a difference, but so does being ready for the unplanned.
Whether it's a marathon or a mall walk, here's a simple movement checklist:
Blood Sugar: Where are you now? Where were you 30 mins ago?
Snack: Fast carbs? Slow carbs? You need options.
Water: Hydration affects insulin sensitivity. Don't skip it.
Tech: Is your CGM charged? Phone app open? Pump or pens nearby?
Mindset: Are you doing this to punish yourself? Or to learn something?
That last one is key.
Because if you approach movement with curiosity, not control, you're way more likely to enjoy it... and come back tomorrow.
Matt is a strength coach and T1D ultrarunner who's logged hundreds of miles with diabetes gear strapped to him.
He talks about the power of "intentional reps", not just with weights, but with diabetes.
Each run or lift is a rep.
Each snack trial, insulin tweak, or timing adjustment is a rep.
You get better by showing up with a plan... and adjusting as needed.
Planning isn't rigid.
It's preparation with flexibility.
It's saying: "I know what I need... and I know what to do if it changes."
Here's your mission this week:
Choose one movement, planned or spontaneous
Use the mini checklist above
Track what happens
Celebrate the rep, you're practicing, not proving
And don't forget:
Monday's a big one.
I've got Rob Howe joining me for our second full-length guest episode.
He's a former pro basketball player, founder of Diabetics Doing Things, and we're diving deep into how he navigates movement, mindset, and managing T1D on and off the court.
Quick BCH Shoutout
Most people with T1D are expected to figure it out on their own.
Blue Circle Health says: that's not okay.
They give you a free team, endo, CDE, health coach, who actually helps with stuff like workouts, food, stress, and insulin.
No bills. No catch. No explaining your Dexcom to another confused doctor.
[ ](https://bluecirclehealth.org)
Thanks for listening.
You're not behind. You're building.
And one walk, or wild dog sprint, at a time, it's working.
Week 25
71 - July 28
Tone: Fun, personal, energizing... but also insightful.
Guest Bio Intro:
Former D1 college basketball player, podcaster, entrepreneur, and longtime voice in the T1D space, Rob Howe has been pushing the envelope on what's possible for people with type 1 diabetes. From his Diabetics Doing Things platform to his own personal workouts, routines, and mindset, he walks the walk.
INTRO SCRIPT, ROB HOWE INTERVIEW
"Alright, today's guest is someone I've admired for a long time...
Not just because he's a D2 basketball alum, or because he's one of the OGs in the diabetes podcast world with Diabetics Doing Things...
But because every time he shows up online, you're reminded:
This guy actually lives what he talks about.
He's the type of person who can cold plunge at 5am, lift heavy, then interview an Olympic athlete about T1D before lunch, and still have time to break down blood sugar data like it's an ESPN highlight reel.
Today, we're getting into it all:
From managing blood sugars on the court...
To building strength and resilience off it...
And yeah, his obsession with cold plunges.
So whether you're listening mid-workout or curled up with your CGM alarms muted, get ready.
Here's my conversation with Rob Howe.
This is Your Best T1D Year Ever.
You:
Rob - I feel like you've lived about 5 lives already. D1 athlete, podcaster, entrepreneur, husband, T1D content creator, cold plunge evangelist. If someone handed you a mic and said you could only talk about one of those for an hour - what would it be?
Compelling Questions:
"Let's rewind. D2 basketball at the University of Colorado while managing T1D, what was your first big 'figure it out' moment with blood sugars on the court?"
"What did those early athletic routines teach you about resilience, especially the kind you can't post on Instagram?"
"You've said before that mindset is a huge part of living well with T1D. What does 'mental fitness' look like for you these days, off the court?"
You host the Diabetics Doing Things podcast.
You started this on January 2016 - do you remember the very first person you interviewed and what made you hit record that day?
Do you remember the first ever time you & I messaged each other?
We had met up in person at a few events in Chicago
But January 2017 - you asked if I'd be on your podcast
And my email address was my beyondtype1 address
And it went to my Spam and I never got it
Tactical + deep dive:
"Let's get into your current training. You've shared your love for exercise - you stay pretty ready, what's your weekly routine look like right now?"
"How do you adjust your strength or cardio days based on trends in your blood sugar, or do you follow a more intuitive feel?"
Rapid hits, but not lightning yet:
"If someone with T1D wants to start strength training, what are your top 3 game-changing habits?"
"Same for cardio, what's worked for you that's realistic?"
"What advice do you wish someone had told you before you ever walked into a gym with diabetes?"
You've interviewed hundreds of people with T1D...
What's one question you wish someone had asked you on a podcast but no one ever has?
Your best ideas come during workouts, not work meetings.
You've never had a low during a cold plunge.
You've exercised to bring down a high BG instead of correcting with insulin.
Meal timing is just as important as workout timing for T1D management.
You've skipped a workout becauzse your blood sugar wouldn't cooperate.
You've given T1D advice courtside to a stranger who spotted your Dexcom.
Sleep & recovery has just as big of an impact on our BG as exercise.
###
###
Go deeper emotionally here:
"You've been showing up for this community for a long time. How do you personally stay motivated, without burning out?"
"Ever hit a point where T1D + movement felt like too much? What got you through?"
Sean Evans, style rapid fire:
Pump, or shots, what's your current setup?
The worst mid-workout snack or supplement you've ever tried.
What's one movement you still hate doing?
Who's the GOAT - Jordan or Lebron?
What's one T1D exercise myth you wish you could erase forever?
Your hype song before a game?
Best city you've ever played ball in?
Best moment from Diabetes Legends so far.
Pre-workout ritual you never skip
If you could have dinner with any athlete - dead or alive, who?
Best advice you've ever gotten about living with T1D?
Worst advice you've ever gotten about T1D?
Complete this: Exercising with T1D is...
Best post-cold plunge feeling in 3 words, go.
You:
"Rob, where can people find your podcast, your workouts, your coaching, and everything you're up to?"
Promote:
[[Diabetics Doing Things ]](https://diabeticsdoingthings.com)
Rob's Instagram: [[@robhowe21 ]](https://instagram.com/robhowe21)
Rob's coaching/personal projects (insert link if he gives it)
"You know that feeling, when you're trying to do everything right with T1D, but it still feels like a full-time job with no instruction manual? That's exactly why Blue Circle Health exists. They give you an entire team, endocrinologists, coaches, educators, all trained specifically in type 1 diabetes. It's 100% free. No copays. No insurance games. Just actual help from people who understand how hard this can be. It shouldn't be this hard to stay alive. Head to [ ](https://bluecirclehealth.org) and see what's possible when you don't have to figure it all out alone." That's a wrap on today's episode, thank you for bringing your honesty, wisdom, and hard-won T1D strategies to the table. If you loved this conversation, do me a favor: Follow the show Share it with someone who's figuring this all out And try one thing you heard today that made you think "Huh... I could try that." You can find and everything they're working on at. New episodes drop every Monday, Wednesday, and Friday. Until next time, remember, you're not doing a bad job, you're doing a difficult job. There's a difference and you're crushing it.
72 - July 30
This is the script as read on the mic, lightly tidied for reading. Education, not medical advice. Talk to your care team before you change anything about your insulin.