Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me

by Adam Brown, Kelly L Close (Foreword)

Adam Brown's acclaimed diaTribe column, Adam's Corner, has brought life-transforming diabetes tips to over 1 million people since 2013.

In this highly actionable guide, he shares the food, mindset, exercise, and sleep strategies that have had the biggest positive impact on his diabetes - and hopefully yours too! Bright Spots & Landmines is filled with hundreds of effective diabetes tips, questions, and shortcuts, including what to eat to minimize blood sugar swings; helpful strategies to feel less stressed, guilty, and burned out; and simple ways to improve exercise and sleep. Along the way, Adam argues that the usual focus on problems and mistakes in diabetes (Landmines) misses the bigger Bright Spots. By identifying what's working and finding ways to do those things more often, we can all live healthier, happier, and more hopeful lives. Whether you are newly diagnosed or have had diabetes for over 50 years, this book delivers on its practical diabetes advice that works.

Enjoy this Premium Full Color Edition, containing over 200 photographs and illustrations, printed in full color.

Genres: Nonfiction, Health, Self Help, Reference, Science, Medicine, Fitness

250 pages, Paperback

Published May 9, 2017

About the author

I have lived with diabetes for 20 years. Much of my journey is summarized in my first book, Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me. It offers actionable diabetes tips related to food, mindset, exercise, and sleep. Access was always at the center of this project, which is why you can get Bright Spots & Landmines free as a PDF or as a free audiobook. On Amazon, the book is priced at-cost in paperback ($6) and available on Kindle and Audible. To date, over 250,000 copies of Bright Spots & Landmines have been sold/downloaded. Writing and sharing this book has been one of the most fulfilling projects of my life.

From 2010-2019, I worked at two mission-driven diabetes publications: Close Concerns and diaTribe.org. At diaTribe, I served as Senior Editor, regular contributor, and the author of Adam’s Corner. As the Head of Diabetes Technology & Connected Care at Close Concerns, I wrote extensively about continuous glucose monitoring (CGM), automated insulin delivery, mobile apps, wearables, and the latest in diabetes research and care. I also brought a diabetes perspective to numerous public venues, including FDA and NIH meetings, international scientific and industry conferences (ADA, AADE, ATTD), and local events for people with diabetes and healthcare providers.

I graduated from the Wharton School of the University of Pennsylvania in 2011, pursuing concentrations in marketing and health care management/policy. In fall 2021, I will complete a Master's Degree in Counseling Psychology from The Wright Institute.

Reviews

[Meredith Hecker · Rating 1 out of 5]

Alright- I can acknowledge that if you were newly diagnosed, this book might be helpful. I can also acknowledge that if you are not newly diagnosed, but this book provided a needed reminder to improve your diabetes that that is a great thing.

That being said- I’m not a fan. Brown is a self-described perfectionist and it shows. This man says for a “dessert,” he treats himself with mint tea with a tablespoon of unsweetened cocoa powder mixed in. Uhhh...sorry buddy but I want to enjoy my life. Unsweetened cocoa with a mint teabag in hot water isn’t a dessert. I wish this had been more about moderation (i.e. don’t have dessert often, but limit yourself to really special occasions etc.). But then again, the author literally spent a semester in Hong Kong and instead of eating local food (or as he says “carb-o-riffic breakfasts”), he made scrambled eggs in the microwave every morning. I like to think I do well with my Type 1 Diabetes, but uh I’m going to enjoy the local culture instead of condescendingly making scrambled eggs.

In short, this just sounded like such a sheltered, regimented life. Yes, as a diabetic it DOES need to be regimented, but to this extent, I have to wonder if it’s worth it?

Also just my two cents- I’m a Type 1 Diabetic. This book claims to cater to both, but I would say it caters more to Type 1.

[Hannah · Rating 1 out of 5]

my paediatric clinic gave me this book as a gift when I left, and I’m so glad I didn’t read it then 5 years ago because it probably would’ve given me an eating disorder. The messages in this book, the takeaways, the way everything is presented as a limitation and an obligatory lifestyle change - that having diabetes means you can no longer enjoy the things you might like- seems to be sending the ENTIRELY wrong message to me.

Adam Brown is clearly a perfectionist, and his advice is more harmful than helpful. Pick all the fruit out of your trail mix? Only eat berries instead of other fruit, and tree nuts and chia seeds? Very few pieces of the advice Brown gives are accessible to people with less time, less money, or a smaller support system. He talks a lot about mindset, but his mindset goals are not allowing himself to eat food with carbs in it, while my mindset goal is to live just a normal life as much as possible.

I hated this book, a lot. So much I wish I could give the world all the advice I have learned about managing my own type 1 diabetes since 2001, and how you can continue to live with this diagnosis without having it swallow every waking moment. If you are looking to pick up this book for advice on diabetes management, please save your money and look to join an outreach group like Beyond Type One (US) or Connected in Motion (Canada/US) or another one instead. It will give you much more realistic advice and an actual support system for this diagnosis. Also look for diabetes communities on Facebook and Twitter! you will not find what you need in this book.

[Nicole Brown · Rating 2 out of 5]

I pushed through and finished this book, but there was a lot I found problematic. I also highly suspect I have a much different personality than the author. While he is a self-described perfectionist; I am much more about enjoying the time we have on this planet and living life to the fullest. 😉

If I want to have a piece of cake, I will figure out how much insulin my body needs to have that piece of cake. Insulin should be used wisely. Saying, “I do this so I only have to use a little bit. Or not at all.” puts a negative connotation on insulin usage where there should not be one. This could have been a better and more relatable book with balance/moderation. There is a place for healthy eating and exercise. Just as there is a place for cake. 🍰

[Ashley · Rating 1 out of 5]

Reading as a 6-months diagnosed adult onset type 1, I DO NOT recommend this book. It makes this crappy disease seem like even more of a life sentence than it already is- like if you want to manage this disease well, you will never a) have fun or b) eat anything that tastes good- ever again.
I understand that he's writing this as "things that worked for him", but most people are not like him. He calls himself a "perfectionist achiever", which he may well be, but truly he is an extremist (perhaps with an addictive personality) who can't treat a hypo with candy without bingeing, considers mint tea with unsweetened cocoa powder a dessert and stretches every night before bed because he gets discouraged by sore muscles. If I had read this on first being diagnosed, I would have been traumatized to think this was what my life had to be like now. It does not.
He also comes off smug AF a lot of the time. Good for you buddy, you have a 5.8 A1c but you haven't had fun since university.

[Sophia · Rating 1 out of 5]

A few days after my type 1 diabetes diagnosis, I was sent home from the hospital with a JDRF package that included this book. At the hospital I was told that I could still eat whatever I wanted as long as I took insulin for it. This book, however, sent across quite the opposite message. The author limits himself to 30 carbs a meal. At restaurants he won’t have bread or rice. This may help him with his diabetes management, and that’s great, but this book makes it seem like that’s a standard, proper treatment for type 1 diabetes, when in reality it isn’t. I couldn’t bring myself to read this from cover to cover, but I skimmed through it and from what I could tell there was little to no scientific evidence to back up any of the advice he was giving. I was glad to learn from the doctors that I could still have a normal life with diabetes, but this book made me feel like my life wouldn’t be normal after all. Also, the author locks up his video games so that if he wants to play he has to set up the console every time, which would be a hassle, so that keeps him from playing video games. But why? People with diabetes can play video games just as well as anyone else. Personally I don’t want to make my life any more miserable than it needs to be. This book was downright depressing to read after being newly diagnosed, and I don’t recommend it, as it could make people with type 1 diabetes feel discouraged, hopeless, and like they won’t be able to live a normal life. I really wish I hadn’t been sent home with this book so that I myself would have been spared those negative emotions. In other words, this is The Diabetes Guide I Wish They Hadn’t Handed Me.

[Jill · Rating 5 out of 5]

I received this book as part of a Goodreads giveaway, thanks to the author - Adam Brown and Goodreads for the opportunity. I really liked how this book was laid out with the major headers of food, mindset, exercise and sleep. This layout supports using it as an ongoing resource guide to re-read specific sections you need to work on and the questions at the end of each chapter for the "Bright Spots and Landmines" make it function as a workbook/journal too. Even though this is clearly written as what has/hasn't work for the author in his journey, the takeaway is to go with what works for you. I really liked the suggestion about the numbers not being good or bad, just info to make a decision. That really put it into perspective for me, thanks!

[Erin Sweargin · Rating 1 out of 5]

Not a fan of this whatsoever. This book is Very repetitive - 40% in and the same things about food have been said at least 13x. The things suggested are SO restrictive that it’s borderline to an eating disorder .. not a sustainable life for an average person. Even if you’re diabetic you CAN enjoy life and eat like a non-diabetic in moderation.. moderation and dynamic management are key. Trying to lock yourself down and restrict this much gives you no quality of life. HIGHLY suggest skipping this book entirely and reading “Sugar Surfing” .. so much more helpful plus it is written by a diabetic medical professional.

[Janelle Hammonds · Rating 2 out of 5]

I went and bought this book because it came so highly recommended but I don’t understand how so many others gain something from it. It’s completely customized to the author and his situation. There was nothing in the book that I haven’t already heard about and tried myself as a type one diabetic. Had this been published in the early 2000’s the information in it probably would’ve been a huge revelation but for 2017? You could find the same information and advice online. Maybe it’s just me though, because his whole mindset didn’t sit right with me.

[Denise Mills · Rating 5 out of 5]

16 years ago this month I was the center of attention as we prepared for my wedding but 3 days before, my sister was hospitalized as the Dr. discovered she had type 1 diabetes and her body was shutting down. My sister nearly died but after air lifting her to the “big city” on my wedding day, the doctors were finally able to stabilize her blood sugars. So even though she missed my wedding, I celebrate the life she has lived with T1D by reading this book she recommended for anyone with diabetes or knows someone who has diabetes.
When my sister was first diagnosed it was common for her to hear about ‘diabetic desserts’ meaning they had a sugar supplement but this book shows how encompassing the disease really is. Every aspect of life is affected, eating, exercise, sleep, stress and even mindset. The author is one of my sister’s favorite writers for an online diabetes site, diaTribe.org. He discusses things that work to keep his blood sugar in range, bright spots, and dangers he has encountered, landmines. The author often says that even though these are good suggestions, there is no one way to manage the disease and there are so many triggers in life to effect individual blood sugars.
I enjoyed reading this book and seeing all the ways my sister tries to do what a normal body does automatically, perfect glucose sensing in seconds and the perfect amount of insulin delivered in seconds to the perfect location (liver, not under the skin) and so on. I highly encourage you to read this if you know anyone with diabetes.

[da AL · Rating 5 out of 5]

My review I posted on my blog: “Bright Spots & Landmines,” by Adam Brown, his journey and insights on diabetes. Four months ago, I mentioned I was diagnosed as prediabetic.

“Don’t worry, you won’t develop full-blown diabetes for at least another ten years,” my doctor tried to assure me.

But I do worry. I’m skinny, exercise most days, and eat mostly vegetarian and hardly any processed food. My father ate better than I did and exercised more, yet he got it. His mom was middle-of-the-road, and she too got it. That’s why “just lose weight and eat more veggies” isn't enough information for me.

The initial thunderbolt over, I’m still worrying. Doing my best to learn and experiment, I came across Adam’s outstanding book. He’s had type 1 diabetes since he was 12, in 2002 — which were still the truly dark days of diabetes. We’ve still got far to go with how diabetes is handled, from developing convenient ways to monitor ourselves and learn our bodies, to the basics of insurance companies not being truly stingy with prescribing blood glucose testers and the supplies that go with them.

Okay, chances are that your insulin resistance is perfectly healthy (pardon me while I envy you) — so why am I telling you about his book? Because he and it are amazing! And this comes through in all of his discussions, whether he’s speaking in very personal terms or sharing what he’s learned, always he models how to look at oneself soberly and become a problem solver. He’s a lover of life who demands an un-Polyana pledge to care for oneself, be it physically or emotionally — so that we can be our best for our loved ones and everyone around us, as well as ourselves — win/win and win! In a nutshell, he shows us how to obliterate what doesn’t work for us, Landmines, and amplify what does work for us, Bright Spots. Now that’s the kind of thinking everyone can use.

[Jennifer · Rating 1 out of 5]

While I congratulate the author on his success in his diabetic journey, I wish I had never read his book.
No one who refers to themselves as a perfectionist achiever should ever write a book on advice or self-help.
It made me feel like a big ol' failure and completely miserable at the thought of having to live my life like he described.
Most of the book is more biographical than helpful. It includes very little for those diabetics who aren't perfectionist achievers, on medications other than insulin, or tech obsessed twenty-somethings who always have an app for everything.

[Mallie · Rating 2 out of 5]

There definitely was some good info in here and, ultimately, any time I read about someone else's experience with T1D, I feel less alone. But I think that's where the good stops.

So much of this felt very outdated and, for me at least, would lead to a very toxic relationship with diabetes. I'm trying to heal that, not make it worse.

He may have a great A1C but he also lives the most boring life imaginable. I hope he's ok lol

[Jonathan Shaheen · Rating 4 out of 5]

POV you’re the author of this book:

This book is an encouraging yet painful reminder that diabetes does in fact change how you should live. At least for me, the messaging has typically been live your life like normal and make up for your broken pancreas with insulin. Like Adam points out repeatedly, however, this approach doesn’t really work. Thankfully, he puts a pretty positive spin on it through highlighting the immediate and long term benefits of adjusting your behaviors and mindset. While some of his personal approaches might not sit well with you (for example, if you ever catch me swapping fries for steamed vegetables at a restaurant please put me out of my misery), the framework he provides can be adapted to fit your personality for a sustainable and healthier diabetic lifestyle.

[Sandee · Rating 4 out of 5]

I very useful book for Diabetics of every type. I did find that the larger amount of information applies more to those using insulin but there are lots of tips for pre-diabetics and those on medications. What I liked most about this book is that the jargon is gone and the author uses his own experiences to show wat worked and didn't work for him. He always emphasizes that each person needs to do their own testing because what works or doesn't work for him, may or may not work for someone else. Regardless there are lots of ideas to try and make your life easier.

[Kelly · Rating 1 out of 5]

Im pretty sure the author is related to Ned Flanders (re: Nachos - Flanders style! That’s cucumber with cottage cheese!)

As someone who has had T1 diabetes for 30+ years I found this book extremely pedantic. It didn’t reflect anything I had been taught when I was first diagnosed.

Boring aside:
This is mainly because way back then you took your insulin dose then tailored your diet to that dose. The idea of eat what you want and just take the insulin for it wasn’t an option so you spent a lot of time with a specialized dietician learning how different foods affect your glucose. The introduction of truly rapid insulin was a miracle which meant if someone unexpectedly showed up with birthday treats you could actually enjoy them instead of always having decline.

All the advice was either too generic (e.g. identify what works and do those things; identify what doesn’t work and stop doing those things); too specific to the author (e.g. no caffeine after 2pm); or just so ridiculously common sense-ish (e.g. fast food is unhealthy).

It also seems like the intended audience are people who have never prepared food for themselves or even been to a grocery store. I got this impression from the many references to how frozen food works. 🙄

In terms of dealing with mental health issues related to a chronic disease it offered arm-chair-advice at best (e.g. put stress in perspective).

I would recommend this book to anyone who was given a diagnosis of diabetes in the manner of someone telling you the time - with no addition information whatsoever.

So why did I read it? Someone thought it would help me better control my diabetes while I struggle with severe Major Depressive Disorder. It did not.

[createitlibrarian (Amanda) · Rating 5 out of 5]

A lot of helpful hints and very accessible!

Update (a month and a half after reading): I have integrated so much of Adam’s advice into my life and it is life-changing for me. I have been meditating near daily, I’ve be journaling (received The 5-Minute Journal a week ago so implemented that into my journaling routine). These two things set the tone for me. Once I implemented The 5-Minute Journal I started waking up on my first alarm. I don’t know what kind of witchcraft is going on here!

Anyway, so much insight. This was the right book at the right time. I have some hard things going on in my life, and all of Adam’s tips are helping me approach life’s challenges more positively.

I could probably talk about and gush about all of the positive changes (from studying Secular Buddhism to better focusing on my New Year’s resolutions) because in reading this book, I’ve created quite a chain in my reactions to it.

Totally worth the very small Kindle price, but anyone can get a free PDF from diatribe.org.

[Natasha · Rating 2 out of 5]

This book was very repeative, could have been half the size. I dont agree with the low carb being the main way to manage Type 1 Diabetes. It is not a realistic lifestyle for many people. I did like the authors ideas around mental health and how to include supportive family members in your care.

[Mary · Rating 4 out of 5]

My son recommended this book to me and I found it to be very helpful and informative for managing Type 1 diabetes to promote physical and mental well being. It’s easy to read, informative, gives personal examples and there are plenty of helpful resources. I also found a lot of the information to be generally applicable as well like habit formation, goal setting, asking good questions to get at the root of issues and taking small steps to make progress.

[Carole · Rating 5 out of 5]

Adam Brown does such a good job of explaining what works for him in managing his Type 1 diabetes in the areas of Food, Mindset, Exercise and Sleep. I found this book really useful as a practical guide and just hope that the teen T1D person in our family will also take the time to read it! Summaries and the clear layout mean you can dip in and out of this book as required, but I found myself reading it from start to finish. There are often links between the 4 different areas so it is helpful to read the whole book. I love the author's positive approach - attitude is so important and can make such a difference. I also liked how 'unprescriptive' the book is in tone - you don't have to follow everything to the letter, and in fact it's recommended to even try just one or two things initially because even that can make a difference (and after all, a small improvement is better than none at all!) The book includes plenty of links to current research. Highly recommended to anyone who has diabetes in their lives.

[Charlotte Courage · Rating 1 out of 5]

I found this book very troubling. The authors approach is one of pontificating his personal approach to diabetes which is very rigid and makes type 1 diabetes seem like a life sentence as opposed to a manageable illness. My son is 4 years post diagnosis and has maintained an A1c in the mid 5s for 3 years with no dietary restrictions. I fully support low carb as a personal choice but the black and white way the author writes about his approach seems to border on obsessive. ‘I ask my friends to protect me from myself’ by asking them to not allow me to eat bread at a restaurant. ‘I have black and white rules and will not eat after supper or within 3 hours of another meal’. ‘Sugary drinks as no different than cigarettes poisoning my body and maybe leading to a substance addiction’. The authors cgm data might be impressive but I would never want his lifestyle for my child.

[Provin Martin · Rating 5 out of 5]

T1 and insulin dependent Diabetic treatment is hard! Sometimes you just need to know that there are other people out there going through the same things you are. That’s where this book comes in handy! Full of great advice and stories from diabetics going through the same daily challenges I go through. This books addresses diabetes with some humor, because if you can’t laugh at it, what can you do with it?

I highly recommend this book for Newley diagnosed diabetics, long time diabetics and all those in between. Are you the parent of a diabetic, read this book! Do you have friends with diabetes? Read this book! Do you care for diabetics as a nurse or doctor? READ THIS BOOK!

[Kaitlyn · Rating 1 out of 5]

This book was so repetitive on almost every subject. The first chapter was so hard to read. Everything I learned about Diabetes when I was in the hospital and at endocrinology appointments were the opposite of everything he said. I was always told to enjoy in moderation and just make slight adjustments when eating. Insulin is there to help us survive. I’m not going to go to a birthday event and munch on some berries while everyone else gets to eat cake. My life isn’t over because I got diabetes and my enjoyment of life shouldn’t be either.

[Jenny · Rating 5 out of 5]

As a fellow T1D this was well worth the read! Just like the day to day challenges of diabetes this is by no means an all inclusive guide. The author is very forthcoming this is what works for him. He offers suggestions to figure out what works for you. Borrowed it from the library, but am likely going to purchase it to have around as reference.

[Yuliya · Rating 4 out of 5]

I think if I read it before any other diabetes book, I would have enjoyed it a bit more. The books has some good points, but feels slightly oversimplified after all the material I have already read on the topic. Good to recap though.

[Californiac8 · Rating 5 out of 5]

This is a must read not only for people with diabetes, but for everyone!

[Heather Voyer · Rating 4 out of 5]

I received this book as a giveaway. My husband is a diabetic, and keeps this dog-eared volume in the kitchen for easy access. He especially likes the recipes included in this book.

[Lori Wise · Rating 5 out of 5]

Easy to read and very motivational. As a diabetes medical provider I will recommend this to patients and families. Practical advice from someone who lives with diabetes daily.

[Prabhakar · Rating 5 out of 5]

Awesome book esp for T1D patients.
Very practical
Good reading
Honest and enjoyable. One can relate to it continuously.
Must read for T1D.

[Brenda · Rating 4 out of 5]

I liked it. Chock full of interesting facts.

[Heather Fineisen · Rating 3 out of 5]

A basic handbook on lifestyle commitments and blood glucose management tailored to the author's regimen. Easy to read but I found myself skimming through a lot of the material.