Hi thanks for replies again, taking any information on board, going to buy that book that juicyj says bright spots and landmines been having a look and seems some interesting things to try. Going to take it slowly but that low carb thing makes sense, will try looking for filling foods but low in carbs, as before most blood tests are coming back ok ish so hopefully not totally wrote off yet. as I've said quit alcohol for over a year and smoking a while longer, gave up coffee as prefered tea anyway, so going low carb should be ok already been doing it bit by bit. Not going to go mad as I've heard changing things to quickly and make things worse, just nice and steady so I feel safe etc and not to want to eat all the time when my sugars slowly start to come down. Got to put the time and effort in for once to get healthier, sounds really boring being a non drinker smoker low carber but don't need all my old habits just a simple life and to feel abit better that's all I need, so once again thanks again for your ideas etc il keep posting updates etc. And I am reading all posts and taking notes. so thanks again not to sound soppy but real do appreciate people's different views etc hopefully one day il be back on my feet again. Thanks.