Stop Letting Diabetes Define You – Take Charge and Thrive Again

Article Content

1. The Hormonal Shift: Focus on Insulin, Not Calories

2. Carbohydrate Clarity: Redefining Your Relationship with Carbs and Fiber

3. Timing is Everything: Aligning Meals with Your Body’s Clock

4. Measure to Manage: Using Data to Empower Your Journey

5. Embrace Support: Building Your Community and Mindset

6. Build and Maintain Muscle: Your Body’s Sugar-Burning Powerhouse

7. Prioritize Quality Sleep: Restore Your Metabolic Balance

8. Manage Stress: Calm Your Hormones, Calm Your Blood Sugar

9. Your Journey of Hope and Healing

This article is for informational purposes only and does not replace professional medical advice. Please consult your healthcare provider before making any changes to your treatment or lifestyle.

A New Beginning Beyond the Struggle

If you’ve ever felt trapped by the relentless cycle of blood sugar spikes, stubborn weight gain, or the confusion of managing insulin resistance, whether Type 1 or Type 2, you’re not alone. Many people share the frustration of trying countless diets, medications, or routines that seem to offer only temporary relief or no change at all.

But here’s the truth: insulin resistance is not a life sentence. It’s a condition that your body can heal from, often faster than you think. While complete reversal (achieving non-diabetic status without medication) is the goal for Type 2 diabetes, individuals with Type 1 can often achieve significant metabolic improvement and partial remission by focusing on reducing insulin resistance. Dr. Josh Axe (2015) asserts that adopting a lifestyle plan can offer a high percentage of success for disease reversal, stating: "If you have diabetes, if you follow this advice 99% of the time you will reverse your diabetes." Understanding this potential transforms your outlook and your health.

By shifting focus away from calorie counting and instead managing insulin levels, by reducing carbohydrate intake thoughtfully, and by embracing lifestyle habits that support your metabolism, you can reclaim your energy, your weight, and your well-being.

To start this journey, it’s important to stop:

• Obsessing over calories without considering insulin’s role.

• Consuming high amounts of processed carbohydrates that spike insulin unnecessarily (The Diary Of A CEO, 2023).

• Believing that insulin resistance is irreversible or that you have no control (Bosworth, 2025).

  
  

With warmth and encouragement, know that you have the power to change your body’s story. The path to reversing insulin resistance is within your reach, and every step forward is a victory worth celebrating.

Step-by-Step Guide to Reversing Insulin Resistance: Your Path to Empowered Health

1. The Hormonal Shift: Focus on Insulin, Not Calories

What This Step Means and Why It Matters:

For decades, many of us have been taught to obsess over calories. But when it comes to insulin resistance, the real story isn't about calories in versus calories out; it's about how your body responds hormonally.

Insulin is the hormone that tells your body to store energy. Dr. Robert Lustig (2020) notes, “Insulin is the energy storage hormone, and high insulin levels lead to increased energy storage in the form of glycogen or fat” (p. 7). This vicious cycle, where cells resist insulin, the pancreas produces more, and high insulin signals fat storage, is the core of insulin resistance.

Khambatta and Barbaro (2020) emphasize: “Insulin itself does not raise your risk for chronic

disease. Excess insulin beyond your normal physiological level is what causes severe metabolic dysfunction.”

• For Type 1 Diabetes: Managing insulin levels carefully can reduce this Type 2-like resistance and improve quality of life.

• For Type 2 Diabetes: Lowering excess insulin through diet and lifestyle is the key to reversing this condition (Berry, 2019).

  
  

Everyday Examples

Imagine eating a large plate of refined carbohydrates and feeling hungry again within an hour. That’s insulin spiking and then crashing. Contrast that with eating a meal rich in healthy fats and moderate protein, where your insulin barely rises, and you feel satisfied for hours. The brain's response to these refined foods can contribute to cravings and overconsumption (Huberman, 2022; Kwong & Muraskin, 2025).

Action Step: Track and Tame Your Insulin

• Learn to Recognize Foods that Spike Insulin: Refined carbohydrates cause the highest insulin spikes. Keep a food diary to note what you eat and how you feel afterward. Focus on Net Carbs (Total Carbs minus Fiber) as a more accurate metric for blood sugar impact.

• Sequence Your Meals Strategically: To blunt the glucose spike, consume fiber (vegetables) first, followed by protein and fat, and save starches/sugars for last (The Diary Of A CEO, 2023). This simple sequencing improves the metabolic response.

• Use Tools to Monitor Your Body’s Response: If possible, use a continuous glucose monitor (CGM) or a simple blood glucose meter to see how your blood sugar reacts to different foods and meal sequences in real-time.

• Prioritize Low-Insulin Foods: Focus meals around healthy fats (avocado, nuts, olive oil), quality moderate protein (fish, eggs, meat), and low-carb vegetables (leafy greens, cruciferous vegetables).

• Practice Mindful Eating Timing: Avoid eating late at night when insulin sensitivity is lower. Aim for a minimum 12-hour overnight fast daily.

  
  

Potential Results: Within days to weeks, you may notice reduced hunger, more stable energy, and gradual weight loss.

2. Carbohydrate Clarity: Redefining Your Relationship with Carbs and Fiber

What This Step Means and Why It Matters

This step is about optimizing both the quantity and the quality of carbohydrates. Dr. Sarah Hallberg (Low Carb Down Under, 2019) notes the minimum daily requirement for carbohydrates is zero, and the solution often lies in addressing diet directly: "The solution to the diabetes epidemic in my clinic is exceedingly clear: Stop using medicine to treat food."

Crucially, if you are currently taking insulin or other blood sugar-lowering medications, any reduction in carbohydrate intake must be done in close coordination with your healthcare provider to safely adjust medication doses and prevent hypoglycemia.

Crucially, increasing consumption of dietary fiber is vital. Fiber slows glucose absorption, improves satiety, and supports the gut microbiome, which is directly linked to better insulin sensitivity.

Furthermore, food preparation significantly impacts blood sugar. Overcooked or highly refined starches are digested rapidly. Cooling cooked starchy foods (like rice or potatoes) creates resistant starch, which acts like fiber and leads to a lower, flatter blood sugar response.

• For Type 1 Diabetes: Managing carbohydrate intake is essential. Individuals with residual insulin production can sometimes achieve remission through very careful low-carb or ketogenic diets (Khambatta & Barbaro, 2020).

• For Type 2 Diabetes: Lowering overall carbohydrate intake, particularly refined carbs, is the most effective way to reverse resistance.

  
  

Everyday Examples

Swapping sugary cereal for eggs with spinach and avocado provides steady energy. Applying simple acid preloading (consuming apple cider vinegar or a salad with vinaigrette before a meal) can slow the absorption of glucose. Understanding how sugar affects the brain and promotes addiction is critical for sustained change (TED-Ed, 2014).

Action Step: Gradual Carb Reduction with Confidence

• Adopt the Low-Carb Hierarchy: Start by eliminating the most refined carbs first (soda, fruit juice, bread, sugar-added snacks). Then target starchy vegetables and grains.

• Calculate Your Threshold: Experiment with finding your personal carbohydrate limit that keeps your blood sugar stable. For reversal, many aim for 50-100 grams of net carbs per day, or lower for ketogenic diets.

• Prioritize Fiber and Whole Foods: Ensure at least 30g of fiber daily. Integrate sources rich in soluble fiber (e.g., flax, chia, psyllium). Increase consumption of lentils and beans, which are high in fiber and resistant starch.

• Use the Cooling Technique: Whenever you eat starches (potatoes, rice), cook them, cool them completely in the refrigerator, and then reheat gently to maximize the formation of resistant starch, reducing the glycemic response.

• Work Closely with Your Healthcare Provider: Adjusting insulin doses carefully is critical to avoid hypoglycemia, particularly for Type 1 diabetics.

  
  

Potential Results: Fewer blood sugar spikes, reduced insulin needs, and improved energy.

3. Timing is Everything: Aligning Meals with Your Body’s Clock

What This Step Means and Why It Matters

When you eat can be just as important as what you eat. Insulin sensitivity is highest in the morning and decreases as the day progresses. Eating late at night or close to bedtime can worsen insulin resistance (Berry, 2019).

• For Type 1 Diabetes: Timing meals earlier can help stabilize blood sugar and reduce insulin requirements overnight.

• For Type 2 Diabetes: Avoiding food after dark and extending the fasting window overnight can improve insulin sensitivity.

  
  

Everyday Examples

Finishing eating by 6 PM allows the body to rest and reset overnight, leading to better morning blood sugar control compared to eating a large meal at 9 PM.

Action Step: Practice Strategic Meal Timing

• Establish a Consistent Eating Window (Time-Restricted Feeding): Aim to consume all your meals within a short window, such as 10- or 8-hours (e.g., eating only between 9 AM and 5 PM), finishing 3–4 hours before bedtime.

• Start Your Day with Fat and Protein: Break your fast with a meal that minimizes the insulin response (e.g., eggs, avocado, nuts) to keep energy stable.

• Minimize Late-Night Snacking: If you must eat in the evening, stick to non-starchy vegetables or small amounts of nuts/seeds to minimize insulin secretion before bed.

• Stay Hydrated During Fasting: Use water, black coffee, or unsweetened tea to manage hunger during the fasting window.

• Monitor Your Body’s Response: Keep track of your energy levels, hunger cues, and blood sugar readings, particularly the fasting glucose reading the following morning, which should improve with better timing.

  
  

Potential Results: Improved sleep, reduced nighttime hunger, and more stable morning blood sugar.

4. Measure to Manage: Using Data to Empower Your Journey

What This Step Means and Why It Matters

You can’t improve what you don’t measure. Beyond simple glucose readings, confirming metabolic reversal requires specific clinical markers.

• For Type 2 Diabetes (Reversal Confirmation): Measuring Fasting Insulin allows for the calculation of the HOMA-IR (Homeostatic Model Assessment for Insulin Resistance) score, a comprehensive indicator of insulin sensitivity (Levels, 2025). The HOMA-IR score is derived from the formula:

  
  

A HOMA-IR score below 1.0 is the optimal clinical indicator of reversed insulin resistance. Tracking HbA1c provides the 3-month average of blood sugar control.

• For Type 1 Diabetes (Remission Tracking): Continuous Glucose Monitoring (CGM) is essential for real-time adjustments. Furthermore, C-Peptide Testing is the critical clinical measure used to track and confirm partial remission by quantifying the body’s own, residual insulin production.

Tracking this data transforms guesswork into clarity, giving you control and confidence.

Everyday Examples

Using a CGM to adjust diet after a spike, or reviewing lab results with a doctor to see your HOMA-IR score drop from 3.5 to 1.2 after three months of lifestyle change.

Action Step: Start Tracking Your Metabolic Markers

• Order the Right Labs: Work with your doctor to request a panel including HbA1c, Fasting Glucose, Fasting Insulin, Triglycerides, and HDL. These five markers provide a holistic picture of metabolic health.

• Calculate HOMA-IR Monthly: Once you have your glucose and insulin lab values, use the formula to calculate your HOMA-IR score monthly or quarterly to track functional improvement in sensitivity.

• Track Triglyceride/HDL Ratio: A ratio of Triglycerides (mg/dL) divided by HDL (mg/dL) below 1.5 is often a better predictor of low insulin resistance and cardiovascular health than LDL alone.

• Establish a Glucose Monitoring Routine: For Type 2, test fasting glucose and a 2-hour post-meal glucose reading (postprandial) 3-4 times a week. For Type 1, follow the regimen recommended by your endocrinologist.

• Learn to Interpret Your Data: Use the readings to identify which meals or activities cause the least glucose variability, and refine your lifestyle accordingly.

  
  

Potential Results: Objective evidence of insulin resistance reversal and improved cardiovascular health markers.

5. Embrace Support: Building Your Community and Mindset

What This Step Means and Why It Matters

Reversing insulin resistance is emotional and mental. Having a supportive community and cultivating a positive mindset fuels motivation and resilience (American Diabetes Association, 2025).

• For Type 1 Diabetes: Peer support is invaluable for the unique challenges of insulin management.

• For Type 2 Diabetes: Support groups inspire sustained commitment and joy in the process.

  
  

Everyday Examples

Joining an online group where members share recipes, tips, and emotional support helps someone stay on track during tough days.

Action Step: Cultivate Your Circle of Support

• Find a Partner: Identify a friend, family member, or partner who can join you in this health challenge, or at least respect your dietary boundaries.

• Join Specific Communities: Seek online forums or local meetups focused specifically on low-carb living or diabetes reversal, as these groups offer specific practical advice often missed by general wellness communities.

• Practice Daily Affirmations and Gratitude: Spend 5 minutes each morning focusing on your progress and expressing gratitude for the body's healing capacity to build mental resilience.

• Communicate Boundaries: Clearly communicate your dietary and timing needs to your social circle to avoid pressure or sabotaging influences during meals out or social events.

• Engage Professionals When Needed: Reach out to dietitians specializing in metabolic health, therapists, or health coaches for structured accountability and advice.

  
  

Potential Results: You’ll feel less isolated, more motivated, and better equipped to sustain lifelong changes.

6. Build and Maintain Muscle: Your Body’s Sugar-Burning Powerhouse

What This Step Means and Why It Matters

Muscles are metabolic powerhouses that use glucose efficiently as fuel. Increasing muscle mass through resistance training enhances muscle glucose uptake and insulin sensitivity (Dr. Axe, 2015). In fact, "Exercise acts as a substitute for insulin" (Khambatta & Barbaro, 2020).

• For Type 1 Diabetes: Maintaining muscle mass helps improve insulin sensitivity and glucose uptake, making blood sugar management easier.

• For Type 2 Diabetes: Increasing muscle mass is one of the most effective ways to improve insulin sensitivity and reverse insulin resistance. This was evident in the case of Adam, who achieved a 170-pound weight loss and diabetes reversal by combining diet with strength training (Khambatta & Barbaro, 2020).

  
  

Everyday Examples

A person who incorporates regular strength training notices improved energy levels and better blood sugar control.

Action Step: Strengthen Your Muscles to Control Blood Sugar

• Prioritize Resistance Training: Aim for at least three 45-minute sessions per week of focused strength training. Use compound movements (squats, deadlifts, presses, rows) that engage large muscle groups.

• Incorporate Glucose-Clearing Movement: Take a 10-15 minute walk immediately after meals (especially high-carb meals). Muscle contraction quickly draws glucose out of the bloodstream without needing high amounts of insulin.

• Ensure Adequate Protein Intake: Target 1.2 to 1.6 grams of protein per kilogram of body weight daily to support muscle synthesis and repair. Distribute this protein evenly across your meals.

• Move Daily: Aim for a minimum of 7,000 to 10,000 steps per day, even on non-lifting days, to maintain general metabolic flexibility.

• Monitor Your Progress and Adjust: Track your strength gains, energy levels, and blood sugar responses, noting how post-meal blood sugar is managed on days following resistance training.

  
  

Potential Results: Enhanced body's ability to clear glucose from the blood, reduced insulin resistance, and supported sustainable weight loss.

7. Prioritize Quality Sleep: Restore Your Metabolic Balance

What This Step Means and Why It Matters

Sleep is a powerful regulator of insulin sensitivity. Poor or insufficient sleep disrupts hormone balance, increases cortisol, and significantly worsens insulin resistance (Dr. Axe, 2015). Prioritizing restorative sleep helps your body repair and maintain healthy insulin function.

• For Type 1 Diabetes: Good sleep supports stable blood sugar levels.

• For Type 2 Diabetes: Improving sleep quality can significantly enhance insulin sensitivity and reduce inflammation.

  
  

Everyday Examples

Waking up after a restful night leads to balanced appetite and better blood sugar control, compared to feeling sluggish after poor sleep.

Action Step: Cultivate Healthy Sleep Habits

• Target 7 to 9 Hours: Consistently aim for 7 to 9 hours of uninterrupted sleep per night.

• Maintain a Consistent Schedule: Go to bed and wake up at the same time every day, including weekends, to regulate your body's circadian rhythm.

• Implement a "Digital Sunset": Stop using all screens (phones, tablets, TV) at least 60 minutes before bedtime, as blue light suppresses melatonin production.

• Optimize Your Sleep Environment: Keep your bedroom dark, quiet, and cool (ideally between 60–67°F or 15–19°C), as cooler temperatures promote deeper sleep.

• Limit Stimulants and Heavy Meals Before Bed: Avoid caffeine and alcohol in the late afternoon and evening. Finish your last meal 3-4 hours before lights out.

  
  

Potential Results: Better sleep leads to improved insulin sensitivity and more stable blood sugar levels.

8. Manage Stress: Calm Your Hormones, Calm Your Blood Sugar

What This Step Means and Why It Matters

Chronic stress elevates cortisol, a hormone that increases blood sugar and promotes insulin resistance. Managing stress is essential to break this cycle and support metabolic health.

• For Type 1 Diabetes: Stress management helps prevent unpredictable blood sugar swings.

• For Type 2 Diabetes: Lowering stress improves insulin sensitivity and reduces inflammation.

  
  

Everyday Examples

Using mindfulness or breathing exercises to stay calm results in a balanced appetite and stable glucose, unlike a stressful day that can lead to emotional eating.

Action Step: Integrate Stress-Reduction Practices

• Practice Daily Mindfulness: Dedicate 10 minutes each day to mindfulness, meditation, or deep, diaphragmatic breathing exercises to activate the parasympathetic (rest and digest) nervous system.

• Incorporate Zone 2 Cardio: Engage in light, sustained cardiovascular activity (e.g., fast walking, cycling) for 30-45 minutes several times a week, as this is proven to lower cortisol.

• Prioritize Nature and Sunlight: Spend time outdoors daily, aiming for 10-15 minutes of early morning sun exposure to help regulate cortisol and circadian rhythms.

• Set Boundaries: Learn to say "no" to non-essential commitments that contribute to chronic overwhelm.

• Seek Professional Support if Needed: Consider counseling or therapy to develop effective coping strategies for major life stressors.

  
  

Potential Results: Reduced cortisol levels, improved insulin sensitivity, and better overall well-being.

This article is intended for informational purposes only and does not constitute medical advice. Please consult your healthcare provider before making any changes to your diet, exercise, or medication.

Your Journey of Hope and Healing

You've explored the comprehensive path to reversing insulin resistance, a journey rooted in understanding that your body has the remarkable capacity to heal. This isn't about rigid perfection; it's about consistent progress. Remember that metabolic health is driven by key actions: prioritizing insulin management over calorie counting, being intentional about carbohydrate quality (Low Carb Down Under, 2019), boosting your metabolism through muscle building (Khambatta & Barbaro, 2020), and honoring your body’s needs for quality sleep and stress management (Dr. Axe, 2015).

Every step you take to lower excess insulin, whether it's eating protein before a carbohydrate, finishing dinner earlier, or lifting a weight, is a victory. The data, your improving HOMA-IR score and stable energy levels, will objectively prove your success (Bosworth, 2023). Be patient with yourself, offer self-compassion on difficult days, and acknowledge the power you hold to change your body’s story. You have the knowledge; now you have the map.

A Gentle Call to Action

Today, take a moment to reflect on just one small, pressure-free step you feel ready to implement.

Perhaps it's prioritizing an earlier bedtime tonight, swapping one refined carbohydrate for a high-fiber vegetable, or simply checking your blood sugar at a consistent time tomorrow morning.

• Reflect: What single adjustment feels the easiest to start right now?

• Commit: Write that step down.

  
  

If this guide brought you clarity or hope, please consider saving it for future reference or sharing it with someone who might need encouragement on their own health journey. Your support and experience are invaluable to the wider community.

References

• American Diabetes Association. (2025). The American Diabetes Association Releases Standards of Care in Diabetes, 2025. https://diabetes.org/newsroom/press-releases/american-diabetes-association-releases-standards-care-diabetes-2025

  
  

• Berry, K. (2019, Nov 16). 5 Steps for Type 1 Diabetics to start a Low-Carb Diet [Video]. YouTube. https://www.youtube.com/watch?v=DGOMwV4EadY

  
  

• Dr. Axe. (2015, July 16). Natural Treatments for Diabetes [Video]. YouTube. https://www.youtube.com/watch?v=TwW4-VYFTjg

  
  

• Dr. Axe. (2025, October 27). How to Reverse Insulin Resistance Naturally in 30 Days [Video]. YouTube. How to Reverse Insulin Resistance Naturally in 30 Days

  
  

• Low Carb Down Under (2019, May 18)  Interview with Dr. Sarah Hallberg: Low Carbohydrate Diet for Type 2 Diabetes Reversal [Video]. YouTube. https://www.youtube.com/watch?v=Q_6dKfHApC0

  
  

• Huberman, A. (2022, March 21). Controlling Sugar Cravings & Metabolism with Science-Based Tools [Audio podcast episode]. Huberman Lab. https://www.hubermanlab.com/episode/controlling-sugar-cravings-and-metabolism-with-science-based-tools

  
  

• The Diary Of A CEO. (2023, May 1) Interview with Dr. Jessie Inchauspé: The Scary New Research On Sugar & How They Made You Addicted To It! [Video]. YouTube. https://www.youtube.com/watch?v=DnEJrgc1BCk

  
  

• Levels. (2025, April 24). Interview with Dr. Robert Lustig: The ultimate guide to blood sugar, insulin resistance and metabolic health [Video]. YouTube. https://www.youtube.com/watch?v=zG4XD116uy8

  
  

• Lustig, R. (2020). Fat Chance Cookbook: Eat REAL Download. https://robertlustig.com/wp-content/uploads/2020/07/Fat-Chance-Cookbook_Eat-REAL-Download.pdf

  
  

• Khambatta, C., & Barbaro, R. (2020). Mastering diabetes: The revolutionary method to reverse insulin resistance permanently in type 1, type 1.5, type 2, prediabetes, and gestational diabetes. Avery.

  
  

• TED-Ed. (2014, January 7). How sugar affects the brain - Nicole Avena [Video]. YouTube. https://www.youtube.com/watch?v=lEXBxijQREo

  
  

• The Diabetes Prevention Program Research Group. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 346(6), 393–403. https://doi.org/10.1056/NEJMoa012512

  
  

• Crandall, J. P., Dabelea, D., Knowler, W. C., Nathan, D. M., Temprosa, M., & The Diabetes Prevention Program and Its Outcomes Study. (2025). NIDDK’s Journey Into the Prevention of Type 2 Diabetes and Its Public Health Impact. Diabetes Care, 48(7), 1101–1108. https://diabetesjournals.org/care/article/48/7/1101/158195/The-Diabetes-Prevention-Program-and-Its-Outcomes

  
  

• Dr. Boz [Annette Bosworth, MD]. (2025, July 22). Why it's almost impossible to reverse Insulin Resistance - Dr. Ben Bikman [Video]. YouTube. https://www.youtube.com/watch?v=UTjm4OdgXRA 

  
  

• Kwong, E., & Muraskin, A. (2025, March 15). Why there's always room for dessert, according to brain science. NPR. https://www.npr.org/2025/03/15/nx-s1-5328768/sugar-brain-cravings-dessert 

  
  

• Dr. Boz [Annette Bosworth, MD]. (2023, August 16). Reverse Insulin Resistance Once and For All [Video]. YouTube. Reverse Insulin Resistance Once and For All