I am not a doctor. I do not provide medical advice. Always refer to your doctor for authoritative advice.

I am a Type 2 Diabetic.

I was diagnosed in December 2022. Subsequently, I made numerous Lifestyle changes and by November 2023 my doctor ended my diabetes medication. I continued monitoring my blood glucose levels using a Continuous Blood Glucose Monitor—CGM. By April 2025, my doctor stopped the requirement to wear a CGM. With lifestyle changes and diligence, it was possible to reverse my diabetes naturally. I realized that if I had made the same changes over the previous 25–30 years, preventing my Type 2 Diabetes would have been entirely possible. Diabetes is one of the largest and fastest growing medical illnesses in all parts of the world. Preventing and reversing it when it has manifested is one of the biggest medical and personal challenges we face today.

This is my story and my journey.

Carbohydrates and Diabetes Book

eBook

https://www.amazon.ca/dp/B0FY7X2GTD

Paperback book

https://www.amazon.ca/dp/1997505304

Audio Book

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Hello and welcome to my book on: Habit Stacking, Synaptic Pruning, and Diabetes Naturally. I hope you enjoy and find this book useful.

Our life is what our thoughts make it. Do every act of your life as if it were your last. In a word, your life is short. You must make the most of the present with the aid of reason and justice. Since it is possible that you may be quitting life at this very moment, govern every act and thought accordingly.

Marcus Aurelius

 Emperor of Rome, 121 AD -180 AD

Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you are optimistic or pessimistic—and it may even affect your health. [1]

In 2007, Researchers at Oxford University compared the number of neurons in new born babies with that of adults and found the new born babies had a significantly higher number of neurons than adults.[2] As we mature, synapses or connections between neurons in the brain are pruned if they are not used, and the energy is redirected to maintaining synapses that are used.

You likely have strong habits and connections that you take for granted each day. There are many thousands of daily habits our brain is good at repeating over and over. When developing new habits, you can leverage the interconnectedness of behaviour to your advantage. One of the most effective methods for establishing a new habit is to identify a current habit and then stack your new behaviour on top of it. This technique is known as habit stacking. I have consciously developed habits that help me avoid consuming foods containing highly refined carbohydrates, sugar, and sugar alcohols. 

You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice because you are creating a new habit, after all. It is important to learn the value of positive thinking and to focus on having a positive outlook.

Habit Stacking is the foundation of Lifestyle Changes to Prevet and Reverse Type 2 Diabetes Naturally

Mark Ashford

[email protected]

[1] Mayo Clinic, "Stress Management,"  (2025).

[2] Nielsen RD Abitz M, Jones EG, Laursen H, Graem N, Pakkenberg B. Excess of neurons in the human newborn mediodorsal thalamus compared with that of the adult. Cereb Cortex. 2007 Nov;17(11):2573-8. doi: 10.1093/cercor/bhl163. Epub 2007 Jan 11. PMID: 17218480., "Excess of Neurons in the Human Newborn Mediodorsal Thalamus Compared with That of the Adult," (2007).

I am not a doctor. I do not provide medical advice. Always refer to your doctor for authoritative advice. I am a Type 2 Diabetic. 

I was diagnosed in December 2022. Subsequently, I made numerous Lifestyle changes and by November 2023 my doctor ended my diabetes medication. I continued monitoring my blood glucose levels using a Continuous Blood Glucose Monitor—CGM. By April 2025, my doctor stopped the requirement to wear a CGM. With lifestyle changes and diligence, it was possible to reverse my diabetes naturally. I realized that if I had made the same changes over the previous 25–30 years, preventing my Type 2 Diabetes would have been entirely possible. Diabetes is one of the largest and fastest growing medical illnesses in all parts of the world. Preventing and reversing it when it has manifested is one of the biggest medical and personal challenges we face today. 

This is my story, my journey

I am a Type 2 Diabetic.

I was diagnosed in December 2022.

Since being diagnosed I have made a lot of life 

style changes with the goal of being off my 

diabetes medication.

In November 2023 I achieved that goal. 

In April 2025 my doctor recommended I stop using a 

Continuous Blood Glucose Monitor - CGM to monitor 

my blood glucose levels.

I have a positive mindset that owns my diagnosis and 

response to it.

I am not a doctor; I do not provide medical advice; 

Information is provided for educational purposes solely

and is not intended to supplant professional medical

counsel. It is imperative to consult with qualified

healthcare providers prior to commencing any 

novel treatment regimen or altering your healthcare

routine. 

Always follow the advice and guidelines of your 

medical team according to your Jurisdiction and educate

yourself.

This is my journey and my relationship with diabetes. 

Here is a July 2025 Update!

Remember to stay Positive, learn about your condition,

and follow guidance from your doctor.

Everyone's response to their diagnosis and condition

is different. 

Diabetes does not go away. Once a diabetic, always 

a diabetic.

Respect and learn from your body, learn about your 

condition, and your medical team. 

Make no changes without their guidance, support,

and help.

If you enjoy the videos you can buy me a coffee at

buymeacoffee.com/markashford

Join my website - www.markaashford.com for 

books, podcasts and sign up for my newsletter

Photography: Mark A. Ashford

Music - Amazonian Grounding - By Master Mind on Artlist

 I am a Type 2 Diabetic.

I was diagnosed in December 2022.

Since being diagnosed I have made a lot of life 

style changes with the goal of being off my 

diabetes medication.

In November 2023 I achieved that goal. 

In April 2025 my doctor recommended I stop using a 

Continuous Blood Glucose Monitor - CGM to monitor 

my blood glucose levels.

I have a positive mindset that owns my diagnosis and 

response to it.

This is my journey and my relationship with diabetes. 

Here is a June 2025 Update!

Everyone's response to their diagnosis and condition

is different. 

Diabetes does not go away. Once a diabetic, always 

a diabetic.

Respect and learn from your body, learn about your 

condition, and your medical team. 

Make no changes without their guidance, support,

and help.

If you enjoy the videos you can buy me a coffee at

buymeacoffee.com/markashford

Join my website - www.markaashford.com for 

books, podcasts and sign up for my newsletter

Photography: Mark A. Ashford

Music - Amazonian Grounding - By Master Mind on Artist

I am a Type 2 Diabetic.

I was diagnosed in December 2022.

Since being diagnosed I have made a lot of life style changes 

with the goal of being off my diabetes medication.

In November 2023 I achieved that goal. 

In April 2025 my doctor recommended I stopped using a 

Continuous Blood Glucose Monitor - CGM to monitor 

my blood glucose levels.

I have a positive mindset that owns my diagnosis and 

response to it.

This is my journey and my relationship with diabetes. 

Everyone's response to their diagnosis and condition

will be different. 

Diabetes does not go away. Once a diabetic, always 

a diabetic.

Respect and learn from your body, learn about your 

condition, and your medical care team. 

Make no changes without their guidance, support,

and help.

Everyone's response to their diagnosis and condition

will be different. 

Diabetes does not go away. Once a diabetic, always 

a diabetic.

Respect and learn from your body, learn about your 

condition, and your medical care team. 

Make no changes without their guidance, support,

and help.

If you enjoy the videos and want to support the channel, 

you can buy me a coffee: buymeacoffee.com/markashford

Join my website - www.markaashford.com for 

books, podcasts and sign up for my newsletter

Photography: Mark A. Ashford

Artlist Music - Amazonian Grounding - By Master Mind - 

Hello and welcome to this book on Ultra-Processed Food and Diabetes.

There is increasing evidence of the impact of Ultra-processed foods on multiple metabolic and neurobiological pathways, including those involved in eating behaviors, both in animals and in humans.[1]

For people on the run, ultra processed food may become their go-to diet, sacrificing nutrition for convenience. While it may be convenient, consuming ultraprocessed foods on a regular basis increases a person’s risk of health complications including cardiovascular disease, certain cancers, obesity and Type 2 Diabetes. But it can be hard to tell when these foods are on your plate.[2]

A diet based on packaged products involves the consumption of small and repeated doses of food additives. At the end of the year, an average French adult ingests up to 10 kg. The calculation is worked out by French researchers in a study published in Scientific Reports[3].  [4]

As we replace whole foods with manufactured processed versions, we’re changing ourselves. 

·       Watch the BBC video on YouTube – “UK doctor switches to 80% ULTRA-processed food diet for 30 days.” - https://youtu.be/T4PFt4czJw0

This short video documents a UK doctor’s 30-day diet switch to highly processed food. The commentary on his eating habits and the foods he consumes is illuminating. In the 30-day period, he gained weight and his body deteriorated significantly. Before and after MRI scans of his brain were compared revealing new connections in his brain, similar to those of people with addiction.

It’s time to dive into the world of Ultra-processed foods and uncover how they can cause inflammation in our bodies, impacting our health in the short and long term.

Mark Ashford - [email protected]

[1] Agnes Ayton M.D. M.Med.Sc.  F.R.C.Psych M.Sc Ali Ibrahim M.B.B.S. M.R.C. Psych  James Dugan B.M.B.Ch B.Sc Ph.D. Eimear Galvin B.Sc. Oliver Wroe Wright M.B.B.S. B.Sc. (Hons) M.R.C.S., "Ultra-Processed Foods and Binge Eating: A Retrospective Observational Study,"  (2021).

[2] MS Sara Berg, "What Doctors Wish Patients Knew About Ultraprocessed Foods,"  (2024).

[3] E. Chazelas, Druesne-Pecollo, N., Esseddik, Y. et al. Exposure to food additive mixtures in 106,000 French adults from the NutriNet-Santé cohort. Sci Rep 11, 19680 (2021). https://doi.org/10.1038/s41598-021-98496-6, "Exposure to Food Additive Mixtures in 106,000 French Adults from the Nutrinet-Santé Cohort,"  (2021).

[4] Marta Strinati, "Food Additives, We Ingest up to 10 Kg a Year. French Study,"  (2021).

Hello and welcome to my book How to Prevent and Reverse Type 2 Diabetes.

This book has been a learning journey. I’ve met diabetics who, after diagnosis, treat it as a medication-managed condition. I’ve always abhorred medication. The human body is amazing, and we can achieve so much in our short lives if we help and respect it. I was determined to lean about my condition, and the Life Style changes to help me manage it and make me medication-free. Chronic illnesses, which typically appear later in life, significantly impact life expectancy.

·       A 55-year-old Canadian male, with no chronic medical conditions, has a projected life expectancy of an additional 23.3 years.

·       A 55-year-old Canadian male, Type 2 Diabetic, who does not manage their condition well and makes no Lifestyle changes, may have as little as 13.2 years left to live.

·       A 55-year-old Canadian male, Type 2 Diabetic, who manages their condition well and makes the life changes required, has a life expectancy can be 21.1 years. 

This book is the 19th in a series of books I have written on Diabetes and specific aspects of the condition. It brings together information found in my other 18 books on Preventing and Reversing Naturally Type 2 Diabetes. 

Combining what I have learned revealed something surprising. My Type 2 Diabetes was self-inflicted and preventable. What can reverse it and the need for medications can also prevent it.

Understanding its cause requires a different perspective on life. A recent study from the University of Cambridge[1] reveals habits learned in the young adult years (16-30 years) set the stage for chronic conditions in later years and contributed to my diagnosis. 

Preventing chronic health conditions involves changing our life view from early teens and recognizing behaviors that lead to them. Medical screening should focus on tracking indicators of these behaviors. Reversing Type 2 Diabetes requires changing behaviors and habits that cause the diagnosis. Increasing personal health knowledge and making lifestyle changes to reduce medication dependency are essential.

I hope you enjoy and find this book contributes to your understanding of your body, the way it works and how you can influence your long-term health.

Mark Ashford

[email protected]

[1] Ibid.

This book has been quite a learning journey. From the discovery of Insulin to how the body is designed to maintain homeostasis and what has happened over the past 25 years, I can see how becoming a Type 2 Diabetic was almost inevitable.

Homeostasis depends on active regulation, with dynamic adjustments that keep the environment of your cells and tissues relatively constant. The brain is part of many homeostatic systems, providing signals that coordinate your body’s internal clocks and regulating hormone secretion by the endocrine system. These functions often involve a region of the forebrain called the hypothalamus, a command centre that regulates the activities of internal organs, among many other functions.

Today, we often eat five or six times a day. The quality is just not there. The food is highly processed, refined carbohydrates, and sugar. Both forms convert quickly into glucose in the blood. The combination of stress released glucose and glucose from multiple meals of poor-quality results in the cells being constantly abused by Insulin trying to unlock them to absorb the energy source. They become insulin Resistant, which is a hall mark of PreDiabetes and Type 2 Diabetes.

I can now see how over the past 25 years stress and nutrition have contributed to my becoming a Type 2 Diabetic. It is clear how even small things, which seemed a good idea at the time, have contributed to where I am now.

Obesity is a complex disease involving having too much body fat. Obesity isn't just a cosmetic concern. It's a medical problem that increases the risk of many other diseases and health problems. These can include heart disease, diabetes, high blood pressure, high cholesterol, liver disease, sleep apnea and certain cancers. 

Here are some key facts from the World Health Organization’s website on worldwide Obesity and Overweight 

•          In 2022, 1 in 8 people in the world were living with obesity. 

•          Worldwide adult obesity has more than doubled since 1990, and adolescent obesity has quadrupled.

Is it possible to reverse obesity? Yes, provided it is not genetic in origin. To achieve this, it is crucial to eliminate carbohydrates that break down into glucose (blood sugar) and calorie-dense snack foods primarily composed of refined sugar. 

Obesity is a significant risk factor for Type 2 Diabetes, and the two conditions are closely interconnected. Approximately 80–90% of individuals diagnosed with Type 2 Diabetes are overweight or obese. Excess body fat can lead to insulin resistance in muscle and tissue cells. This phenomenon is attributed to various factors, including alterations in adipose tissue biology, cellular function, and multi-organ insulin resistance.