With some trepidation, here we go ...

Welcome to my first attempt at telling a story, a real-life story about my journey of being diagnosed with type 2 diabetes and achieving a healthier lifestyle. I hope, that by sharing, it will inspire others to take action to achieve their own health and lifestyle goals, and bring some practical and achievable light to meeting the challenges of living with type 2 diabetes. I am pleased to share that even before I started to write this series, others who have seen my journey and observed the positive outcomes have commenced their own wellness journey.

First some context on the title of my story …

• How I – This is my personal story, journey and perspective of the approach that I took after receiving some not so positive blood sugar results and a diagnosis of type 2 diabetes.
• Beat – In my mind, through my journey I have beaten diabetes. Others will say once diagnosed you are a diabetic for life. In practice, I have made some positive changes to my lifestyle – reduced weight, changed my eating habits and increased physical activity – to prevent diabetes related complications and achieve type 2 diabetes remission.
• Diabetes – Is a serious health condition. Type 2 diabetes affects how your body uses sugar (glucose) for energy. It stops the body from using insulin properly, which can lead to high levels of blood sugar, if not treated. (Source: World Health Organisation) It has significant health implications and risks.

I am not a medical professional, dietitian, nutritionist or wellness expert. Throughout the story of my journey, I will continue to advise readers to seek professional advice and support regarding their personal health and medical needs.

As I commence to write my story, it’s a bit unclear how long it will take and where it will take me. At this stage I’m looking to share about 10 short pieces following my 2024 journey, including:

• This introductory piece, setting the scene about who I am and my journey
• My recent diagnosis
• The first few weeks of an initial plan
• Getting expert advice and support
• My revised plan
• Tracking my journey and progress
• Getting my next results
• Maintaining my journey
• Inspiring others and where to next

So who is Andrew Tingate?

I am in my early 60’s and originally from Melbourne, Victoria, Australia. When growing up and during my young adult years I spent a lot of time in the great outdoors being active – sailing, bike riding, alpine and cross-country snow skiing, water skiing, bush walking and going to the beach - especially in Victoria’s high country and down on the Mornington Peninsula.

With this passion for the outdoors, I completed an undergraduate degree in recreation management and later a post graduate diploma in business administration. My work in sport, recreation, tourism and venue management in both the private and public sectors, has taken me and my family to many magnificent places to live and work. These have included Mansfield – Mt Buller in NE Victoria, Queenstown in New Zealand, Queensland’s Gold Coast, Mt Baw Baw and the Gippsland Lakes in SE Victoria, and now Port Douglas in Far North Queensland.

My only other serious claim to writing is as the creator and editor of Snowsafe: Victoria’s Alpine Safety Guide. It is a great honour to be associated with a publication that has been credited with saving a number of lives in Victoria’s alpine areas.

Although my career has seen me working in the sport, recreation and tourism industries, much of my work in management has been sedentary and I have spent a lot of time driving.

I have a wonderful and supportive family – wife and four adult children. Excitedly, our first grandchild arrived just a few weeks ago.

My wife and I currently own a small business managing a holiday accommodation property, Garrick House holiday apartments in Port Douglas, Far North Queensland. Port Douglas, where rainforest meets the reef, has provided a great opportunity to transform our lifestyle and achieve a better work – life balance.

Gratuitous plug - if you’re looking for a break to relax refresh or reset, or want to make some lifestyle and wellness changes and start your own journey, Garrick House and Port Douglas is the perfect location. Check availability and book direct at www.garrickhouseportdouglas.com.au. Use code RESET in low/shoulder season to get a great deal.

I am also the founder of my own business AI Convo, building AI powered chatbot widgets for small businesses to automate frequently asked questions on their website. If you have any questions about my How I Beat Diabetes blog, you can ask the AI powered virtual assistant on the home page. Let me know if you want an AI chatbot on your website to start better conversations and engagement with your customers. www.aiconvo.au

I am privileged to be a founding member and actively involved in a charity, the Bill Tingate Brain Cancer Foundation. My father passed away in 2016 after a very short battle with brain cancer. Our family established the Foundation to support improved outcomes for brain cancer patients and find a cure for this insidious disease. We continue to raise funds for The Alfred Foundation in Melbourne to purchase critically needed equipment to support the hospital’s neurosurgery department. You can find out more and donate at www.billtingatecharity.org.au

My resume includes the following statement “I am committed to using my hands on strategic leadership and general management skills and experiences to facilitate outstanding experiences and encourage communities to lead active and healthy lifestyles.” If only I had reflected on this more often, heeded my own advice and taken earlier action.

Tip #1 – Follow your own advice!!

Medical history and lifestyle

Without disclosing too much personal and private information, I have generally regarded myself as being a reasonably healthy and active person.

However, there have been periods of my life where I’ve:

• Been complacent with my eating, exercise, health and weight,
• Had periods where I have got back on track due to health scares or other motivating factors (skiing holidays), and
• Had a few sporting injuries impacting activity levels.

In my early adult years I was very fit, playing footy and competing in short and middle distance athletics, as well as enjoying all my many outdoor recreation pursuits. I was pretty trim and athletic for my 181cm (5’ 11½”) frame.

At the age of 38, back in the year of the 2000 Sydney Olympics I had my first health scare. While working full-time, undertaking part-time post graduate studies and with three children under 10 years of age and number four on the way, I went to the doctors with high blood pressure. No medications, just lifestyle changes. I was drinking far too much coffee and Coca-Cola (with all its registered names and trademarks.) So I went cold turkey on the caffeine and sugar, resulting in big headaches for a few weeks. I haven’t had a coffee for quarter of a century (sounds better than 25 years). I don’t miss the coffee.

Prior to my 50th birthday I went on a short health kick, in preparation for a skiing holiday to Colorado's Rocky Mountains in the USA. Better eating and bike riding most days before work were my pre-ski fitness regime, resulting in loss of about 10kg of weight and getting down to around 95kg.

My major sports injuries include a torn calf while skiing at Thredbo in 2013 and in 2015 while out on bike ride on the Gold Coast, I crashed my bike, smashing my helmet and breaking my collar bone in two places. Thankfully no head injury, but I do still have a titanium plate screwed to my left collar bone. And yes I am one of the 100% of MAMIL’s (middle age men in lycra) who have had a cycling accident. My wife subsequently banned me from riding a bike for life. The ban thankfully has been lifted (read ignored) recently. More on my return the cycling later.

My next health scare came in 2017. I went to the doctor with persistent thoracic (mid) back pain. To rule out an aortic (major heart artery) aneurism (weakened artery wall), I had an CT scan, only to discover that I didn’t have an aortic aneurism, but I do have two other small aneurisms. Both of which are monitored regularly, do not require surgical intervention, but I do take blood pressure medication to keep my BP better than normal. They do not stop me my undertaking any of my physical activities.

By early 2023, when we moved to Port Douglas in Far North Queensland, my weight had increased to around 107kg. Likely a result of poor eating habits, limited exercise, predominately sedentary work and lots of time driving.

In the first 12 months in Port Douglas I did become more active – averaging 8-10,000 steps per day. About half being active at work and the remainder walking along the iconic Four Mile Beach each day. During this time I did lose about 10-12kg (approximately 1kg per month). By mid 2024 my weight was around 97kg.

I have never been a smoker and only drink alcohol in moderation. Especially enjoy a beer while cooking on the BBQ.

I consider myself to be a thoughtful, considered, caring and resilient person. Once I set my mind to something I will usually follow it though with commitment and dedication, in a measured way.

Lead up to my next health scare

In late 2023 I had a routine blood test, which showed an elevated blood sugar level of 7.4 (Cumulative Glycated Haemoglobin, HbA1c fraction). The doctor asked me to take another blood test in 3-4 months and return to see him. At the time, I didn’t take seriously the initial results, didn’t consider the implications of the elevated blood sugar levels and conveniently forgot about the results. And therefore, at that time didn’t have any plan to make any changes or improve my health.

During summer in tropical north Queensland it’s pretty hot (around 32 degrees every day and 25 degrees at night) and very very humid (usually over 80%). Our first tropical summer and wet season was a bit of a challenge coping with the heat and humidity, especially when having to work outdoors much of the time managing our accommodation property. We also experienced our first cyclone, Severe Tropical Cyclone Jasper. Jasper crossed the coast just north of Port Douglas on 13 December 2023 near Cape Tribulation. This stuffed up our family Christmas plans and decimated our occupancy. We lost essential utilities for days and were isolated for weeks. Thankfully no major physical damage to Port Douglas or our property.

Trying to acclimatise and cope with the summer environment, I went a bit crazy and overcompensated with my eating and drinking. Lots of:

• Soft drinks
• Fruit juice
• Ice creams
• Chocolate flavoured milk
• Cakes and milk chocolate
• Ice blocks - Zooper Doopers
• Tropical fruit
• More convenience food - sushi, pies
• White bread
• Water and more water

My level of exercise (mainly consisting of daily walking) also reduced due to the heat, humidity and reduced occupancy.

In early 2024 my wife and I travelled overseas for a couple of weeks. While travelling, we had lots of highly processed convenience food, bigger portions and sugary drinks.

In April I had my next round of blood tests and scheduled a follow up appointment with my local GP. Had to wait 8 weeks to get my next doctor appointment in early June, thanks to the significantly under resourced medical service in regional Australia!!

In my next instalment I will discuss these blood results, my initial diagnosis and planned lifestyle changes.

Disclaimers

I am just a regular bloke – family, work, holidays, positive outlook on life. I am not a wellness expert, however, as a sport and recreation professional, I am acutely aware of the positive physical, psychological and social benefits of participation in physical activity.

I am not a medical or allied health professional, nor a dietitian or expert in healthy eating. I am not a life coach, nor a modern-day wellness influencer.

There are many alternative therapies. I have not considered these as part of my journey and therefore will not be commenting on whether these may or may not have any health benefits related to managing type 2 diabetes.

As mentioned above I am not a dietitian, but my journey and story will follow my approach to a number of dietary and eating related considerations, including:

• Vitamins, minerals and supplements
• Protein shakes
• Sugar and sweeteners – artificial and natural
• Processed foods and food additives
• Salt / sodium
• Food labelling and packaging
• Lifestyle and fad diets and fasting

More on these in future blog editions.

The internet is also full of authoritative information and resources about type 2 diabetes, wellness, healthy eating and exercise. I will where needed refer to these when relavent to my story, but on the whole, I don’t see the value in duplicating the information from these sources.

I support the principles of KISS (Keep It Simple Stupid) and SMART (Specific, Measurable, Actionable, Realistic, Timely) and where appropriate will refer to the helpful practicalities of these approaches during my journey.

I have not received any financial benefit from any of the resources referred to in this series. And conversely, I make no endorsements about any of these resources, assets or organisations. You should consider your own circumstances and needs when accessing and using these.

In preparing my story, although tempted, I have so far not and don’t plan to use any AI generated text. This story is 100% my own work, with appropriately referenced sources of works of others. Sorry ChatGTP, Copilot, Gemini and others.

Apart from a few immediate family members who have read my story before it was published, it has not been professionally or peer reviewed, proofed, vetted or scrutinised. So I make no claims about the quality of my work.

I will highlight important considerations throughout as tips, but won’t provide any direct advice or recommendations, except to:

Tip #2 - Seek professional advice and support regarding your own health and medical needs, and

Tip #3 - Take action to make positive lifestyle and wellness changes.

My story relates solely to my health journey and the key elements of my approach:

• Healthy eating
• Physical activity
• Weight management, and
• Lifestyle and support

And of course I can’t make any guarantees, promises, undertakings or assurances that my approach will be right for you or deliver the outcomes you seek in your own personal circumstances.

What’s Next

In the next instalment of my journey titled “Initial Diagnosis” I will share the results of my next blood test, my doctor’s strategy, and my initial response to a type 2 diabetes diagnosis.

After the initial shock, my story will follow my initial approach to improved health, including:

• A deep dive of google - researching diabetes, healthy eating and wellness
• My personal goal setting
• The apps and resources I used
• Major changes in my diet
• The support and expertise critical to achieving a good outcome

My challenge to you before the next instalment is to reflect on your current lifestyle and consider whether it’s time to make some changes.

I better get started on writing the next instalment. Until next time …