How to Cure Diabetes Naturally & Permanently
A Concise but Impactful Guide to Understand and Cure Prediabetes.
What causes (pre-)type 2 diabetes?
Insulin resistance. [1] [2] [3] Too much insulin is the cause of insulin resistance. [4] [5] [6]
Insulin is a hormone (made by our pancreas) that takes the blood sugar into cells to be used as energy. If you have diabetes 2, the cells in your body can’t respond to insulin signals normally — they resist and don’t take up the sugar out of the blood, upon which the pancreas makes more insulin to get cells to respond forcefully. After some years, your pancreas can’t keep up, resulting in the blood sugar remaining in the bloodstream and rising, setting the stage for prediabetes and type 2 diabetes down the road.
The following factors are the driving force behind (pre-)type 2 diabetes
Excessive eating of sugar, refined carbs, high fructose corn syrup, and junk food [7]
Eating too often during the day [8]
Inactivity and sedentary lifestyle [9]
Chronic Stress [10] [11]
Bad sleep and sleep deprivation [12]
Environmental pollutants [13]
Chronic Deficiency in vitamins and minerals [14] [15] [16]
The logical conclusion is that (pre)type 2 diabetes is a diet and lifestyle disease and therefore can be cured with healthy diet and lifestyle choices.
How to cure prediabetes starting naturally and permanently?
Go on zero sugar, refined carbs, high fructose corn syrup, and junk food.
Practice time restricting eating. Eat once a day. Or max twice within a 4-6 hours eating window.
Do weight lifting. Walk 30 minutes after each meal.
Get sunshine, laugh often, avoid the news, and reduce screen time.
Get 7-8 hours of quality sleep.
Reduce the demand for insulin to improve insulin sensitivity by few healthy choices.
Eat eggs, meat, poultry, fish, seafood, butter, cheese, fresh fruits and vegetables. Because these foods are satiating, very nutritious, speed up your metabolism, and most importantly require a little bit of insulin. Eat twice a day in a 6-hour eating window. Because every time you eat, you spike insulin. If you eat 2 times, you spike insulin 2 times. If you eat 7 times, you spike insulin 7 times. Eating less frequently reduces your dependency on insulin and increases insulin sensitivity. And move! When you move the sugar is sucked into the cells with the least amount of insulin.
The root cause of (pre-)type 2 diabetes is insulin resistance caused by too much insulin. Therefore, you want to REDUCE THE DEMAND FOR INSULIN in order to boost insulin sensitivity. How? Sugar, carbs, oatmeal, and wholegrain demand LOTS of insulin. Eat protein and healthy fat, because they demand a little bit of insulin. Protein is satiating and thus stops craving. Protein speed up your metabolism, which accelerates fat burning and improves insulin sensitivity. By the way, fiber does not eliminate sugar! It only slows down the absorption of sugar. In the end, you get the same amount of sugar.
If you follow steps described below, you must have the following biometric values within 12 weeks.
Blood sugar below 100
Fasting insulin between 3-8 μIU/ml
Triglycerides below 150 mg/dL
A-1C hemoglobin below 5.7%
Hip/waist circumference below half your height
HDL cholesterol over 60 mg/dL
C-reactive protein below 3.0 mg/L
Blood pressure systolic: less than 120 mm Hg diastolic: less than 80 mm Hg
Homocysteine below 8 mcmol/L
Please keep in mind that you want to live a life of health, joy and freedom without being dependent on medication. So it is worth it to go through these 12 weeks of challenge. I promise, you will enjoy the process and be even inspired to help others with chronic conditions.
Be committed to following steps for losing weight and reversing prediabetes permanently.
1 Avoid strictly sugar, refined carbohydrate, and high fructose corn syrup (high fructose corn syrup is found in almost all processed foods and junk from the supermarkets).
2 Eat maximum twice a day within a six- to eight-hour eating window. Finish your dinner at 5 pm, skip breakfast or have it late between 9-10 am. Do not count the calories! Eat until you are satisfied. Do not snack.
3 Shift your primary source of food from carbs to animal based protein-rich food, which is very nutrient dense and satiating. It also speeds up your metabolism so that you burn fat even during the time you are not moving. Eat 1.6g protein per 1kg of your ideal weight. Eat in alignment with human evolution, namely whole foods, organic grass-fed fresh meat, wild-caught seafood, eggs, butter, coconut oil. Eat nuts and seeds in moderation.
4 Go walking for 30 minutes after every meal, especially after dinner. Or play with your children, do housework, play badminton with your partner, walk your dogs, etc.
5 Lift weight. Strength training speed up your metabolism resulting in fat burning and increasing your insulin sensitivity dramatically. If you have no time or don’t like gym, then do things such as walking, biking, swimming, yoga, at the end of your fasting time to accelerate the burning of accumulated sugar and fat.
6 Take magnesium supplementation. Magnesium is a crucial mineral when it comes to turning carbohydrates and lipids into energy. The risk of Type 2 Diabetes is inversely correlated with magnesium intake.
7 Take berberine supplementation. Many studies show that berberine can significantly lower blood sugar levels in people with (pre)type 2 diabetes. The recommended dosage is 500 mg three times per day before or after meals, for a total of 1,500 mg per day. Take berberine after dinner at the beginning of the fasting time to enhance the effect of fasting. It extends the biological time of fasting.
8 Eat real salt. Don't be afraid of salt. Contrary to popular belief and conventional medicine, salt has extraordinary health benefits. When there is a salt deficiency, the body does everything it can to compensate. One of these is the secretion of insulin to prevent the kidneys from excreting salt. Insulin also inhibits the liver from burning fat for energy. As a result, sugar cravings develop. Sugar cravings are satisfied by eating salt. Eat 10 g of salt per day. Real salt such as mountain salt containing minerals and iodine. Water with lemon juice and salt is very delicious. I strongly recommend that you read this scientifically sound book on salt. The Salt Fix, Dr. James DiNicolantonio.
9 Enhance the digestion and absorption of nutrients. Drink water with two tablespoon of apple cider vinegar before each meal. Chew your food thoroughly. Chewing is essential for proper digestion and increases the extraction of nutrients. It helps you eat less and enhance your overall eating experience. Chew around 32 times per bite.
10 Be sure to avoid strictly hydrogenated vegetable oils, trans fats, and processed foods that slow metabolism and lead to insulin resistance. Also, eliminate gluten! Studies support the beneficial effects of gluten-free diets in reducing fat gain, inflammation, and insulin resistance.
11 Avoid or manage stress. Stress is a fight-or-flight mode in which the body requires more energy within a short period of time to deal with an emergency situation. Therefore, the stress hormone cortisol raises the blood sugar, upon which the body reacts with insulin secretion.
12 Get 7-8 hours of quality sleep. Poor sleep causes insulin resistance, science says.
Listen up! I really need to be straightforward here. If you have been diagnosed with prediabetes, you need to break old habits, get out of your comfort zone, and become excited about new healthy, enjoyable foods and lifestyles. Therefore, please email me as follows:
Hi Morteza,
Yes, I want to live healthily and age gracefully. Therefore, I am COMMITTED to adopt new healthy foods and lifestyle choices.
hi@liftlife.net
Send me your questions.
I am here to help.
[1] Hyperinsulinemia: An Early Indicator of Metabolic Dysfunction. J Endocr Soc. 2019 Sep 1; 3(9): 1727–1747. Published online 2019 Jul 24. doi: 10.1210/js.2019-00065, PMCID: PMC6735759, PMID: 31528832
[2] Hyperinsulinemia and Its Pivotal Role in Aging, Obesity, Type 2 Diabetes, Cardiovascular Disease and Cancer. Int J Mol Sci. 2021 Aug; 22(15): 7797., Published online 2021 Jul 21. doi: 10.3390/ijms22157797, PMCID: PMC8345990, PMID: 34360563
[3] Hyperinsulinemia is when the body contains too much insulin. It is linked to insulin resistance and diabetes. It can affect blood sugar levels and how effectively the body processes glucose.
[4] Insulin Resistance and Hyperinsulinemia, Diabetes Care. 2008 Jul; 31(7): 1433–1438. doi: 10.2337/dc08-0045 PMCID: PMC2453638, PMID: 18594063
[5] Insulin Resistance and Hyperinsulinemia: Is hyperinsulinemia the cart or the horse? https://doi.org/10.2337/dc08-s264, PubMed: 18227495
[6] Insulin Resistance and Hyperinsulinemia: the Egg and the Chicken,J Clin Endocrinol Metab. 2021 Apr; 106(4): 1897–1899. Published online 2021 Feb 1. doi: 10.1210/clinem/dgaa364 PMCID: PMC7993580 PMID: 33522574
[7] Sugar-Induced Obesity and Insulin Resistance Are Uncoupled from Shortened Survival in Drosophila Esther van Dam 1, Lucie A G van Leeuwen 1, Eliano Dos Santos 1, Joel James 1, Lena Best 2, Claudia Lennicke 1, Alec J Vincent 1, Georgios Marinos 2, Andrea Foley 1, Marcela Buricova 1, Joao B Mokochinski 1, Holger B Kramer 1, Wolfgang Lieb 3, Matthias Laudes 4, Andre Franke 5, Christoph Kaleta 2, Helena M Cochemé 6 Affiliations expand. PMID: 32197072, PMCID: PMC7156915, DOI: 10.1016/j.cmet.2020.02.016
[8] Frequency and Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance Associated with Breast Cancer Risk Catherine R Marinac 1, Dorothy D Sears 2, Loki Natarajan 3, Linda C Gallo 4, Caitlin I Breen 5, Ruth E Patterson 3. Affiliations expand. PMCID: PMC4549297. DOI: 10.1371/journal.pone.0136240
[9] Exercise restores brain insulin sensitivity in sedentary adults who are overweight and obese Stephanie Kullmann 1 2 3, Thomas Goj 1 2 4, Ralf Veit 1 2, Louise Fritsche 1 2, Lore Wagner 1 2, Patrick Schneeweiss 5 6, Miriam Hoene 4, Christoph Hoffmann 4, Jürgen Machann 1 2 7, Andreas Niess 5 6, Hubert Preissl 1 2 3 8, Andreas L Birkenfeld 1 2 3, Andreas Peter 1 2 4, Hans-Ulrich Häring 1 2 3, Andreas Fritsche 1 2 3, Anja Moller 1 2 3, Cora Weigert 1 2 4, Martin Heni 1 2 3 4 9. Affiliations expand. PMID: 36134657. PMCID: PMC9675563 DOI: 10.1172/jci.insight.161498
[10] Cellular Stresses and Stress Responses in the Pathogenesis of Insulin Resistance. Arnold N Onyango 1. Affiliations expand PMID: 30116482. PMCID: PMC6079365. DOI: 10.1155/2018/4321714
[11] Pilot study of sleep and meal timing effects, independent of sleep duration and food intake, on insulin sensitivity in healthy individuals. Theresa Pizinger 1, Kyle Kovtun 1, Arindam RoyChoudhury 2, Blandine Laferrère 1, Ari Shechter 1, Marie-Pierre St-Onge 3 Affiliations expand. PMID: 29332677. PMCID: PMC5771427: 10.1016/j.sleh.2017.10.005
[12] Insulin and Insulin Resistance. Gisela Wilcox. Clin Biochem Rev. 2005 May; 26(2): 19–39. PMCID: PMC1204764, PMID: 16278749
[13] Environmental Factors in Causation of Diabetes Mellitus P.G. Raman Submitted: October 13th, 2015 Reviewed: February 16th, 2016 Published: June 16th, 2016. DOI: 10.5772/62543
[14] Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects: A randomized double-blind controlled trial. Diabetes Care 2003;26(4):1147–1152. https://doi.org/10.2337/diacare.26.4.1147. PubMed: 12663588
[15] 2016 Nov 19;8(11):739. doi: 10.3390/nu8110739. Dose-Response Relationship between Dietary Magnesium Intake and Risk of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Regression Analysis of Prospective Cohort Studies
[16] 2021 Jan 10;13(1):195. doi: 10.3390/nu13010195. Effectively Prescribing Oral Magnesium Therapy for Hypertension: A Categorized Systematic Review of 49 Clinical Trials