How I Reversed My Type 2 Diabetes in 9 Months: A Personal Journey

Diabetes can be a challenging condition to manage, but with the right approach, it is possible to achieve remarkable results. In this article, I will share my personal journey of reversing type 2 diabetes in just 9 months. Read on to discover the lifestyle changes, dietary adjustments, and exercise routines that made all the difference.

Understanding My Diagnosis

At 33 years old, I was diagnosed with type 2 diabetes, and my HbA1c was 51 mmol/mol. This high level indicated that my diabetes was not well controlled, and it worried me. My goal was to bring my HbA1c level down to a normal range of 44 mmol/mol, which my doctor deemed achievable. I was determined to make it happen, and this is my story.

Strategies for Reversing Diabetes

The key to my successful diabetes reversal was a multifaceted approach that included dietary changes, regular exercise, and consistent habits.

Dietary Adjustments

Cut Out Unhealthy Carbs: I made a conscious effort to eliminate white carbohydrates such as white bread, white pasta, white rice, and potatoes from my diet. These foods have a high glycemic index and can lead to spikes in blood sugar levels. Instead, I opted for healthier alternatives like whole grains, vegetables, and legumes.

Eat Protein-Rich Foods: Protein is vital for maintaining overall health and blood sugar control. I increased my intake of lean proteins like chicken, fish, and occasional red meat. These foods are low in carbohydrates and help in managing blood sugar levels.

Choose Berries Over Sugary Fruits: Berries are lower in natural sugars and are rich in antioxidants. I focused on incorporating berries like blueberries, strawberries, and raspberries into my diet. Avoiding sugary fruits like bananas and grapes was crucial in reducing my sugar intake.

Regular Exercise

HIIT: The Power of High-Intensity Interval Training: High-Intensity Interval Training (HIIT) has been a game-changer for me. I found a HIIT exercise book called BodyBoss and made it a daily habit. HIIT workouts can keep my blood sugar levels down for up to 24 hours, which is a significant benefit. To take it a step further, I added the 365 Metcons book to my routine, ensuring I hit the gym everyday with various exercises designed to keep my sugars under control.

Commitment and Consistency

The hardest part was getting started and sticking to the routine. Committing to exercise and dietary changes every day is a challenge, but the benefits are well worth it. By making exercise a daily habit, I have not only improved my blood sugar levels but also have a better overall quality of life. The continuous effort to live a healthy lifestyle has helped me stay on track and maintain my improved HbA1c levels.

Conclusion

While reversing type 2 diabetes is not easy, it is definitely achievable with a combination of dietary adjustments, regular exercise, and consistency. My journey has been a learning process, and I am happy to share my experiences to inspire others to take control of their health. Remember, every small step counts, and with determination, you too can achieve incredible results.

Key Takeaways

1. Eliminate white carbs and choose healthier alternatives like whole grains, vegetables, and legumes.

2. Incorporate protein-rich foods like chicken, fish, and occasional red meat into your diet.

3. Focus on lower-sugar fruits like berries and limit sugary fruits like bananas and grapes.

4. Include HIIT exercises in your daily routine to manage blood sugar levels effectively.

5. Consistency is key; make lifestyle changes a daily habit for long-term success.