What to do about type 2 diabetes
In our world filled with shots, pills and prescriptions, I have heard so many people say recently there’s nothing they can do now that they have Type 2 diabetes!!!
Are you kidding me?! I have helped clients for 15+ years change their eating and exercise habits and you know what that leads to?!
Better health, balanced blood sugar and A1c numbers improving!
Diabetes does not have to define the rest of your life and it doesn’t mean you’re stuck on meds forever.
For many people, it can be improved — and sometimes even reversed — through consistent lifestyle changes. Here’s 5 tips that can change your future:
1. Focus on Weight (Fat) Loss (if overweight)
Losing even 5–10% of body weight can significantly improve blood sugar. Larger weight loss (10–15%+) can sometimes lead to remission.
- Fat loss—especially around the liver and pancreas—helps restore insulin sensitivity
- Consistent weight loss (through structured programs like Optavia) has been shown to reverse diabetes in many cases
2. Change What You Eat
There’s no one perfect diet, but these patterns work well:
Reduce:
- Refined carbs (white bread, sugar, desserts)
- Sugary drinks, juices and sodas
- Ultra-processed foods
Emphasize:
- Vegetables (especially non-starchy)
- Lean protein (fish, eggs, legumes)
- Healthy fats (olive oil, nuts, avocado)
- Whole foods
3. Exercise Regularly
Physical activity improves insulin sensitivity immediately.
- Aim for 150 minutes/week of moderate activity (walking, cycling)
- Add strength training 2–3 times/week
- Even short walks after meals help lower blood sugar
4. Improve Insulin Sensitivity Naturally
Small daily habits matter:
- Sleep 7–9 hours (poor sleep worsens glucose control)
- Manage stress (chronic stress raises blood sugar)
- Stay hydrated
- Avoid smoking and limit alcohol
5. Track Your Progress
Monitor:
- Blood glucose levels
- HbA1c (every 3–6 months)
- Weight and waist size
This helps you see what’s working.
What “Reversal” Really Means
Doctors usually call it remission, not a cure:
- Normal blood sugar without medication
- But the condition can return if habits change
Bottom line
Yes—Type 2 Diabetes can often be reversed or controlled naturally, especially early on. The most powerful combination is:
Weight (fat) loss + diet change + regular exercise + consistency
Yes that takes WORK but it sure is worth it long term!
