How I Stay in Range Anywhere (Diabetes Strategy)

Matt Vande Vegte, a type 1 diabetic, certified master fitness trainer, and bestselling author, shares his real-time strategy for maintaining over 90% time in range during a spontaneous trip to Disneyland with his family. Drawing from seven years of consistent glucose control—despite a demanding lifestyle, Ironman training, and a child who loves thrill rides—he emphasizes that diabetes management doesn’t require sacrificing quality of life. He outlines a proactive, adaptive approach centered on anticipation, control of controllables (like pre-workouts and insulin sensitivity), and dynamic insulin dosing based on activity and food. Key tactics include pre-dosing in the car to allow insulin to burn off during the drive, slow-drip snacking to prevent lows from walking, and adjusting insulin based on whether the day’s plan is structured or unpredictable. He stresses the importance of learning the 'ignorance tax'—the cost of not understanding how variables like walking, food type, and insulin on board affect blood sugar—and using that knowledge to make empowered decisions. Ultimately, his message is one of freedom: you can live fully while staying in control, not the other way around.