Hey Fam, Master Coach G here on Thriving After 50 "Mind Body Soul" And today I I'm talking about how to reverse type 2 diabetes Reversing type 2 diabetes is possible for many people through lifestyle and dietary changes, but it requires consistent effort and guidance from healthcare professionals. Here’s a holistic approach: 1. Adopt a Low-Carbohydrate, Whole-Food Diet • Focus on low-glycemic foods: Non-starchy vegetables, healthy fats (e.g., avocados, nuts, seeds), and lean proteins. • Reduce or eliminate refined sugars and processed carbohydrates. • Consider intermittent fasting or time-restricted eating under professional guidance. • Incorporate fiber-rich foods (chia seeds, flaxseeds, leafy greens) to stabilize blood sugar. 2. Exercise Regularly • Aerobic exercise: Walking, cycling, or swimming improves insulin sensitivity. • Strength training: Builds muscle, which helps in glucose utilization. • Aim for at least 150 minutes of moderate activity weekly. 3. Maintain a Healthy Weight • Even a 5-10% reduction in body weight can significantly improve insulin resistance. • Focus on sustainable habits rather than crash diets. 4. Manage Stress • Chronic stress elevates cortisol, which can worsen blood sugar levels. • Practice mindfulness, meditation, yoga, or deep breathing exercises. 5. Improve Sleep Quality • Aim for 7-9 hours of sleep per night. • Poor sleep disrupts hormones that regulate blood sugar. 6. Monitor Blood Sugar • Regular monitoring helps identify patterns and adjust lifestyle choices. • Keep a log to share with your healthcare provider. 7. Address Nutritional Deficiencies • Consider supplements like magnesium, chromium, and omega-3 fatty acids, which may improve insulin sensitivity. • Work with a naturopath or healthcare provider to test for and correct deficiencies. 8. Seek Professional Guidance • A Certified Diabetes Educator (CDE), dietitian, or naturopath can provide personalized recommendations. • Medications or insulin may need to be adjusted as lifestyle changes take effect. 9. Consistency is Key • Sustained improvements come from long-term lifestyle changes, not short-term fixes Consider Naturopathic Approaches • As a Certified Naturopathic Practitioner, you can explore additional natural remedies tailored to individual needs, such as herbal medicines (Gymnema sylvestre, Cinnamon), and detoxification protocols. Reversing type 2 diabetes requires consistency, patience, and support. While many people achieve remission, regular follow-ups and lifestyle maintenance are key to long-term success. Would you like more information on a specific strategy To create a detailed and tailored plan for reversing Type 2 diabetes, let’s break it down into manageable steps across key areas. Each section will include actionable tips to help you adopt and sustain a diabetes-reversing lifestyle. 1. Set a Foundation Understanding Your Health • Blood Work: Consult your doctor to evaluate HbA1c levels, fasting glucose, insulin resistance, and lipid profiles. • Track Progress: Use apps or journals to monitor blood sugar, diet, weight, and activity. 2. Develop a Sustainable Diet Plan Weekly Diet Breakdown: 1. Breakfasts: • High-protein smoothies with spinach, chia seeds, and unsweetened almond milk. • Eggs with avocado and sautéed greens. 2. Lunches: • Grilled chicken salad with olive oil dressing. • Lentil soup with a side of steamed vegetables. 3. Dinners: • Baked salmon with quinoa and roasted asparagus. • Stir-fried tofu with cauliflower rice. 4. Snacks: • Nuts (almonds, walnuts) in small portions. • Fresh fruits like berries (low glycemic). Additional Dietary Guidelines: • Limit Added Sugars: Avoid sweetened beverages and desserts. • Drink Water: Stay hydrated to aid metabolism and control hunger. • Experiment with Fasting: Intermittent fasting (e.g., 16:8 method) may improve insulin sensitivity. 3. Commit to an Exercise Regimen Weekly Workout Plan: • Day 1: 30 minutes brisk walking + 15 minutes strength training. • Day 2: 20-minute jog or cycling + yoga. • Day 3: Rest or light stretching. • Day 4: Resistance band exercises + 20 minutes of cardio. • Day 5: Long walk or hike (45 minutes). • Day 6: Swimming or dance for 30 minutes. • Day 7: Rest. Note: Start small if you’re inactive, then increase intensity as you gain fitness. 4. Manage Stress Proactively Daily Stress Management Routine: • Morning: 10 minutes of deep breathing or meditation. • Afternoon: Short walk outdoors to refresh. • Evening: Relax with hobbies or journaling. Apps: Calm, Headspace, or Insight Timer for guided mindfulness. 5. Sleep Optimization Plan • Bedtime Routine: • Set a fixed sleep schedule (e.g., 10 PM–6 AM). • Dim lights and avoid screens an hour before bed. • Sleep Environment: • Keep the room cool, dark, and quiet. • Use blackout curtains and white noise machines if necessary. 6. Explore Advanced Options (if Needed) Discuss with Your Doctor: • Medications: Explore metformin or GLP-1 receptor agonists to help manage blood sugar. • Surgical Options: If obesity is a major factor, bariatric surgery may be considered. 7. Stay Motivated • Track Success: Celebrate milestones, such as lower blood sugar readings or weight loss. • Involve Others: Share your journey with friends or join diabetes support groups. • Stay Educated: Regularly read credible sources on diabetes management. That 's what I have for you today, I hope this episode has added value to your life. Thank you for joining me today here on Thriving After 50 "Mind Body Soul" Wanna give a shout out to my listeners in Here in the United States Canada Australia Russia Federation China Mexico Belgium Ireland South Africa Brazil Nigeria United Kingdom Germany France Bangladesh Ukraine Kuwait India Hong Kong Dominican Republic Philippines Barbados And the listening audience continues to grow, thank you for listening.... If this podcast was a benefit to you subscribe, follow and please write a review, share it with someone that it may help as well! I appreciate you!! Remember, knowledge applied is power This is Master Coach G and I'll see you on the Next Level!
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