Deconstructing Diabetes

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Deconstructing Diabetes

Online nutrition consultancy service that simplifies dietary advice, without jargon, short term diets, restrictive plans and rigid rules.

Create longterm habit and lifestyle choices - to make your food intake part of, not the focus of your life. Nutrition Consulting for Diabetes

03/03/2026

’ve been a little quieter here recently after losing my dad.

Grief has a way of slowing everything down — and I allowed myself that space.

As I ease back into work, I want to focus on something I’m seeing more and more in clinic: how to eat well while using GLP-1 medications like Ozempic, Wegovy and Mounjaro.

These medications can be very effective. But they also reduce appetite, have side effects and can unintentionally lower protein and fibre intake, and increase the risk of muscle loss if not managed properly.

Over the next few weeks, I’ll be sharing practical breakfast strategies to help protect muscle, manage side effects and reduce confusion around food intake.

If you’re using a GLP-1 — or supporting someone who is — follow along.

My GLP-1 Nutrition Guide is available via the link in bio.

Cam

02/09/2025

Less isn’t always better when on a GLP-1 medication, it's about eating better.

✅ Nourish your muscle as it’s your largest glucose “sink,” what fuels your metabolism, and your safeguard against weight regain.
💪 Keep that muscle strong with adequate protein and resistance exercise
🍽️ Prioritize meals that support energy, control blood glucose, and reduce side effects like nausea or reflux.

Coming soon: a full resource to help you eat with confidence, preserve your muscle, and build lifestyle habits that last.

11/08/2025

💤 Sleep Week 2025: Sleep – The Lifelong Superpower

Did you know that sleep is just as important as food and movement when it comes to managing diabetes?

This Sleep Week, we’re shining a light on how sleep affects blood glucose—and what you can do to sleep better.

😴 Poor Sleep = Higher Blood Glucose?
Yep, it’s true. Research shows that:

Not getting enough sleep (less than 6 hours) or sleeping too much (more than 9 hours) can make blood glucose levels harder to manage.

Poor sleep is linked to higher HbA1c.
Even if you sleep enough hours, irregular sleep patterns (like sleeping in on weekends) can throw off your body clock—and your glucose.

🧠 Can Poor Sleep Raise Diabetes Risk?
Yes. Studies have found that people with inconsistent sleep routines are more likely to develop type 2 diabetes—even if they sleep the “right” number of hours.

So it’s not just about how long you sleep, but how regular and restful your sleep is.

🌙 Sleep Tips That Actually Work
Here are some simple, science-backed ways to improve your sleep:

✅ Go to bed and wake up at the same time every day (yes, even weekends!)
✅ Keep your bedroom cool, dark, and quiet
✅ Avoid screens at least 1 hour before bed
✅ Cut back on caffeine and alcohol in the evening
✅ Move your body during the day
✅ Talk to your GP if sleep is a struggle

Better sleep = better blood glucose.
It’s one of the most underrated tools in your diabetes toolkit.

Want more tips like this? Follow along for more bite-sized diabetes education.

30/07/2025

I’ve just finalised a new patient resource for people using GLP-1 medications.

This guide is designed to support clients with practical, evidence-based nutrition strategies to help manage appetite changes, stabilise glucose levels, support weight goals, and most importantly, build long-term health habits.

My goal was to create something that’s practical, empowering, and real-life focused, not overwhelming, or only around weight.

Out of curiosity (and with a little professional pride at stake), I asked ChatGPT to review it, and the final assessment is summarised in the image.

I’ll take “miles ahead” as a win!

16/07/2025

It’s National Diabetes Week

This year’s theme is all about prevention.

And prevention might mean blood glucose checks, blood pressure monitoring, and reducing your risk of complications, etc.
And yes, those are important.

But I also believe that:

Diabetes prevention also means avoiding food stress and overwhelm.

Because diabetes (and diabetes prevention) isn’t just about the numbers, it's about the day-to-day reality of how you're living with diabetes.

If thinking about your food and diabetes management feels like a full-time job…
If you're constantly second-guessing every meal…
If the pressure to "eat perfectly" is taking the joy out of food…

You're not alone, as a diabetes dietitian, I speak to these issues more than guiding clients about "what to eat".

💬 Small, flexible dietary changes that fit you
💬 Building habits that are sustainable (not strict)
💬 Feeling supported, not judged.

09/07/2025

Dry, Dry-er… or Dry-ish July?

When it comes to changing habits whether it's food choices, food amounts or alcohol intake, we often think it’s all or nothing.

But progress can live in the in-between.

Dry July doesn’t have to mean perfect abstinence from all alcohol (although that might be great!)/

For some, it might mean skipping the wine on weeknights. For others, it’s choosing a lower-alcohol option, or saying no to the top-up.

As I often say to my clients: success in diabetes management isn’t about being perfect. It’s about building habits that work for you.

So if you're:
🍷 Saying “not tonight” a little more often
🍹 Swapping to alcohol-free alternatives
🥂 Or simply reflecting on your drinking habits with more awareness…

That might be "good enough" progress.

Are you doing Dry July this year?
Or Drier July?
Or Dry-ish July?

01/07/2025

✨ Halfway through 2025!

It’s that point in the year where many of us pause — we reflect on the 6 months that have passed, and look ahead to the 6 months still to come.

We often think about big goals — the change we want to see by year’s end. But change isn’t created in one step. It’s built through small daily actions…habits that stack up over time.

The next 6 months are made up of individual months, weeks, days, hours, minutes, and seconds. Each one is a chance to take a step towards your goal.

💡 It could be as simple as:
✔️ Adding a veggie to your lunch
✔️ A 5-minute walk after dinner
✔️ Taking a breath before making a food choice

There’s no need for perfection. Just small, consistent wins that move you forward.

👉 What’s one small habit you’ll focus on for the next 6 months? Drop it in the comments — I’d love to hear!

24/06/2025

A belated shoutout for – Talk to a Dietitian!

Last week I had the privilege of presenting “Coaching Clients to Kick Goals with Their Diabetes Management” at the ADEA Victoria meeting—and the setting at the MCG couldn’t have been more perfect for a talk built on coaching, teamwork and real-life wins.

In my session, we explored how dietitians and diabetes educators can:
✔️ Help clients set goals that actually matter to them—like enjoying food again and managing diabetes with less stress
✔️ Use language that avoids shame or judgement
✔️ Coach with compassion, not perfection
✔️ Build confidence in long-term diabetes management—one habit at a time

I’m so grateful to be part of a profession that’s committed to helping people live well with diabetes—not just lower their blood sugar.

30/04/2025

What makes a good experience when seeing a dietitian?

This week is Patient Experience Week — and it's got me reflecting 💬

When I meet a new client, I often ask:
“Have you seen a dietitian before?”

And the answers?
Either a great experience 🙌..or not so great 😬

So when someone sits down with me — especially if they’re unsure or have had a not-so-great experience — I don’t just jump into food advice.

A good experience starts with how you feel in the room:
✨ Heard
✨ Supported
✨ Not judged
✨ Understood — not overwhelmed
✨ Given real options, not rigid rules
✨ Encouraged to progress, not pressured to be perfect

You're not here to be "told off" for food choices — and I'm definitely not the food police 🚫

Nutrition advice should feel clear, human, and helpful — and you should feel in charge of the process.

Your experience matters, perhaps more than walking away with a diet or meal plan.

👇 Tell me — what’s been your experience seeing a dietitian?

23/04/2025

“How do I get back on track after Easter?”

A question I’ve heard a lot this week 🐣🍫

But … what if you were never off track to begin with?

Your eating doesn’t have to be perfect to be working. In fact, if your approach to eating includes flexibility — like enjoying a few Easter eggs or hot cross bun mindfully, — then you’re actually right on track with a sustainable, real-life plan.

- What would it feel like to let go of the “all or nothing” mindset?
- What if one meal, or one weekend, didn’t need to spark guilt or a full-blown reset?
- What if your food choices could include both nourishment and enjoyment?

This is where the 80/20 mindset can help — where most of the time, you’re fuelling your body in ways that support your health and energy, and the rest of the time, there’s space for celebration, culture, and joy (including chocolate).

No guilt. No shame. Just learning how to make food work for you, not against you.

✨ You don’t need to “fix” anything. You’re allowed to enjoy food and still care for your health.

19/02/2025

Good vs. Bad Foods? Let’s look beyond the labels!

Many of us think that if a food causes a spike in glucose, it’s "bad"—and if it doesn’t, it’s "good." But the story isn’t that simple.

For example, some meals or foods can lead to an immediate rise in glucose that later drops, compared to meals or foods which cause a longer rise in glucose levels which stay high.

Or high-fat foods may cause a slower, lower spike due to delayed digestion. Even alcohol might lower glucose levels, but that doesn’t make it a healthy choice.

Rather than categorizing foods as simply good or bad, consider how your overall eating pattern,
influence your glucose levels.

I’ve recently trialled a number of CGMs on the market, and in an upcoming series, I’ll share my experiences—not just with the CGM products themselves, but also my reflections on how food choices, physical activity, stress, and sleep all play a role in managing glucose levels.

Stay tuned as we dive into the full picture of health management!

07/01/2025

The first week of the year has flown by—how are your goals going? Or, where is your time going?

We all set goals at the start of the year, but how often do we find ourselves in December wondering where the time went? Life gets busy—work, family, social commitments—and suddenly, those goals get lost in the shuffle.

One thing I’ve been reflecting on is how busy being busy can take over. The days, weeks, and months seem to fly by, and our plans can get left behind.

A solution I work with my clients is doing a time audit!

How do you do it?
It’s about reviewing where your time is going.
⏰ Screen time: How much time is spent on your phone or scrolling social media? Looking at phone use data can be insightful
📺 TV or streaming: If you have binge watched episodes of shows, but have not done any shopping or meal plans or movement - it's not a time issue
💺 Sitting time: How much sitting are you doing over your day?
🌟 Key priorities: Are you giving enough time to meal planning, prep, or quick exercise session

How to do it:
1️⃣ For the next few days, write down everything you do and how long it takes. Yes, everything!
2️⃣ At the end of the day, review your list.

Are there patterns where time is slipping away?
Are there small swaps you could make, like reducing scrolling or TV time, to prioritise your health goals?

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http://deconstructingdiabetes.com.au/

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