Mastering Diabetes

1. Insulin Resistance: The Common Denominator of Diabetes

Insulin resistance is a major condition that underlies many chronic metabolic diseases, including (but not limited to) type 1 diabetes, type 1.5 diabetes, type 2 diabetes, prediabetes, gestational diabetes, coronary artery disease, atherosclerosis, cancer, high cholesterol, high blood pressure, obesity, polycystic ovary syndrome (PCOS), peripheral neuropathy, retinopathy, Alzheimer’s disease, chronic kidney disease, and fatty liver disease.

The root cause. Insulin resistance is the central issue in all forms of diabetes, regardless of whether it's type 1, type 2, or gestational. It's the underlying condition that makes it difficult for cells to respond to insulin, leading to elevated blood glucose levels and a host of related health problems. Understanding this common denominator is crucial for developing effective strategies to manage and even reverse diabetes.

Beyond blood sugar. Focusing solely on blood glucose control without addressing insulin resistance is like treating the symptom without addressing the disease. While medications can help lower blood sugar, they don't necessarily improve insulin sensitivity, leaving you at risk for long-term complications. Reversing insulin resistance is the key to preventing and reversing many chronic diseases that often travel together with diabetes.

Early detection is key. Insulin resistance can be detected years before the onset of diabetes, offering a window of opportunity for intervention. By adopting healthy lifestyle habits early on, you can prevent the progression to type 2 diabetes and reduce your risk for other chronic diseases. The Mastering Diabetes Method provides a comprehensive approach to tackling insulin resistance head-on, regardless of your current health status.

2. Low-Fat, Plant-Based Nutrition: The Cornerstone of Diabetes Mastery

A low-fat plant-based whole-food lifestyle is the most effective way to gain insulin sensitivity using your food as medicine.

Food as medicine. The Mastering Diabetes Method emphasizes a low-fat, plant-based, whole-food diet as the primary tool for reversing insulin resistance. This approach focuses on consuming whole, unprocessed plant foods in their natural state, while minimizing or eliminating animal products, processed foods, and added oils. This dietary pattern is rich in fiber, vitamins, minerals, and antioxidants, which work synergistically to improve insulin sensitivity and overall health.

Carb-rich is okay. Contrary to popular belief, carbohydrate-rich foods are not the enemy when you have diabetes. In fact, carbohydrate-rich whole foods like fruits, starchy vegetables, legumes, and intact whole grains are an integral part of the Mastering Diabetes Method. These foods provide essential nutrients and energy, and when consumed as part of a low-fat, plant-based diet, they can actually improve insulin sensitivity.

Green light, yellow light, red light. To simplify the process, the Mastering Diabetes Method categorizes foods into three groups: green light (unlimited consumption), yellow light (moderate consumption), and red light (minimal or no consumption). This system makes it easy to identify which foods to prioritize and which to avoid for optimal diabetes management. The focus is on abundance, not restriction, allowing you to enjoy delicious and satisfying meals while improving your health.

3. Fat Quality Matters: Prioritize Unsaturated Fats

All fat is not created equal.

Not all fats are the same. While the Mastering Diabetes Method emphasizes a low-fat approach, it's important to understand that the type of fat you consume also plays a significant role in insulin sensitivity. Trans fats and saturated fats are particularly detrimental, while unsaturated fats, especially polyunsaturated fatty acids (PUFAs), can be beneficial in moderation.

Limit saturated fats. Saturated fats, found primarily in animal products and some plant oils like coconut oil, can directly impair insulin signaling and increase the risk of heart disease. Minimizing your intake of saturated fats is crucial for reversing insulin resistance.

Embrace unsaturated fats in moderation. Unsaturated fats, found in foods like avocados, nuts, and seeds, can be included in your diet in small quantities. However, it's important to be mindful of your total fat intake, even when consuming healthy fats. The Mastering Diabetes Method recommends limiting your total fat intake to a maximum of 15% of total calories.

4. Animal Foods: A Contributing Culprit to Insulin Resistance

There is a consistent and strong positive association between all meat consumption and type 2 diabetes risk, regardless of the type or degree of processing.

Meat and diabetes risk. Numerous large-scale studies have linked the consumption of animal products, particularly red and processed meats, to an increased risk of type 2 diabetes. This association is likely due to the high saturated fat content, heme iron, and other compounds found in animal foods that can contribute to insulin resistance and inflammation.

Hidden dangers. Even seemingly "healthy" animal products like chicken, fish, and eggs can contribute to insulin resistance and increase the risk of chronic diseases. These foods contain saturated fat, cholesterol, and other compounds that can negatively impact metabolic health.

Plant-based alternatives. The Mastering Diabetes Method encourages replacing animal products with plant-based sources of protein and fat, such as legumes, nuts, and seeds. These foods are rich in fiber, vitamins, minerals, and antioxidants, which can help improve insulin sensitivity and overall health.

5. Carbohydrates: Not the Enemy, But a Key to Unlocking Energy

Your blood glucose is influenced by many variables, and is best understood when considering the amount and type of carbohydrate you eat, the amount and type of fat you eat, and, most important, the overall nutrient density of your diet.

Carbs are not the problem. The Mastering Diabetes Method challenges the conventional wisdom that carbohydrates are the enemy for people with diabetes. In fact, carbohydrate-rich whole foods are an essential part of the program. The key is to choose the right types of carbohydrates and to consume them as part of a low-fat, plant-based diet.

Refined vs. whole. Refined carbohydrates, such as white bread, pastries, and sugary drinks, can cause rapid spikes in blood glucose and should be minimized or avoided. Whole carbohydrates, such as fruits, starchy vegetables, legumes, and intact whole grains, are digested more slowly and provide sustained energy, along with essential nutrients.

Carb tolerance. The ability to metabolize carbohydrates effectively depends on your level of insulin sensitivity. By following the Mastering Diabetes Method, you can increase your carbohydrate tolerance and enjoy a wide variety of delicious and nutritious plant-based foods.

6. Intermittent Fasting: A Powerful Tool for Insulin Sensitivity

Not eating is one of the most powerful ways to improve your insulin sensitivity, improve your cardiovascular health, lose weight, and actually increase your lifespan.

Time-restricted eating. Intermittent fasting involves cycling between periods of eating and fasting, which can have numerous health benefits, including improved insulin sensitivity, weight loss, and reduced risk of chronic diseases. Intermittent fasting is not about what you eat, but when you eat.

Fasting benefits. Intermittent fasting can help improve insulin sensitivity by reducing the amount of time that your body is exposed to glucose and insulin. It also promotes fat burning and cellular repair, which can further enhance metabolic health.

Various methods. There are several different intermittent fasting methods, including the 16/8 method (fasting for 16 hours and eating within an 8-hour window), alternate-day fasting, and the 5:2 diet (eating normally for 5 days and restricting calories for 2 days). The Mastering Diabetes Method recommends the 16:8 method or a once-per-week 24-hour fast.

7. Exercise: The Synergistic Partner to Diet for Optimal Results

Regular exercise (in combination with other important aspects of the Mastering Diabetes Method) is the holy grail of insulin sensitivity.

Move your body. Exercise is a powerful tool for improving insulin sensitivity and overall health. It helps your muscles use glucose more efficiently, reducing the amount of insulin needed to maintain healthy blood sugar levels.

Cardio and resistance. Both cardiovascular exercise and resistance training are beneficial for people with diabetes. Cardiovascular exercise helps burn calories and improve heart health, while resistance training helps build muscle mass, which can further enhance insulin sensitivity.

Find what you enjoy. The key to making exercise a sustainable habit is to find activities that you enjoy. Whether it's walking, running, swimming, dancing, or weightlifting, choose activities that you find fun and engaging. The Mastering Diabetes Method recommends a minimum of 3 hours of exercise per week.

8. Blood Glucose Monitoring: Your Compass for Navigating Diabetes

Understanding exactly what components of your diet affect your blood glucose is more powerful than any medication you can buy, and it can save you thousands of dollars on test strips, oral medications, and insulin every year.

Know your numbers. Regular blood glucose monitoring is essential for managing diabetes effectively. By tracking your blood sugar levels, you can gain valuable insights into how different foods, activities, and medications affect your body.

Beyond blood sugar. While blood glucose monitoring is important, it's also crucial to track other biomarkers of metabolic health, such as blood pressure, weight, lipid panel, and A1c. This comprehensive approach provides a more complete picture of your overall health and helps you make informed decisions about your diabetes management plan.

The PILAF mnemonic. To help you remember the key biomarkers to track, the Mastering Diabetes Method uses the mnemonic PILAF: Pressure (blood pressure), Ideal Body Weight, Lipid Panel, A1c, and Fasting Blood Glucose. By monitoring these biomarkers regularly, you can stay on track and make adjustments to your lifestyle as needed.

9. Medication Management: A Collaborative Approach with Your Physician

The information contained in this book will educate you about how to reverse insulin resistance permanently. Do not underestimate the effectiveness of this program.

Work with your doctor. The Mastering Diabetes Method is a powerful approach to managing and reversing diabetes, but it's important to work closely with your physician to adjust your medications as your health improves. As your insulin sensitivity increases, you may need to reduce your dosage of oral medications or insulin to prevent hypoglycemia.

Medication reduction. Many people who follow the Mastering Diabetes Method are able to significantly reduce or even eliminate their need for diabetes medications. However, it's crucial to do this under the guidance of your physician to ensure your safety and well-being.

Empowerment through knowledge. Understanding how different diabetes medications work and their potential side effects can empower you to have informed conversations with your doctor and make the best decisions for your health. The Mastering Diabetes Method provides you with the knowledge and tools you need to take control of your diabetes destiny.

10. Lifestyle Integration: Building Sustainable Habits for Long-Term Success

Ultimately, at the foundation of this process is what we have personally experienced to be true—your diabetes health is only as good as your daily habits.

Habits, not willpower. The Mastering Diabetes Method is not a quick fix, but a long-term lifestyle change. Building sustainable habits is key to achieving lasting results. This involves making small, gradual changes to your diet, exercise routine, and daily habits, and sticking with them over time.

Community support. Connecting with others who are following the Mastering Diabetes Method can provide valuable support, encouragement, and accountability. Joining an online community or attending local meetups can help you stay motivated and on track.

Personalization is key. The Mastering Diabetes Method is not a one-size-fits-all approach. It's important to tailor the program to your individual needs, preferences, and lifestyle. Experiment with different foods, recipes, and exercise routines to find what works best for you.

Last updated: February 27, 2025