Podcast #14: Reversing Type 2 Diabetes
Fitness for 55+ Podcast - Episode #14: Reversing Type 2 Diabetes
Can Type 2 Diabetes be reversed? Dr. Dustin Jones explores this question in the latest episode of the Fitness for 55+ podcast.
Understanding Type 2 Diabetes
Type 2 diabetes often develops from lifestyle choices that lead to consistently high blood sugar levels. Unlike type 1 diabetes, which is a different condition, type 2 diabetes results from the pancreas being overworked due to prolonged periods of elevated blood sugar. This continuous demand for insulin production can cause the pancreas to become less effective, resulting in higher circulating blood sugar levels.
A diabetes diagnosis is typically determined by the A1C level, a measure of average blood sugar over the past two to three months:
Below 5.7%: Normal
5.7% - 6.4%: Pre-diabetic
6.5% and above: Diabetic
People diagnosed with diabetes are often prescribed medications like metformin to manage their blood sugar levels. However, many members at Stronger Life have successfully reversed their diabetes through lifestyle changes.
Key Strategies for Reversing Type 2 Diabetes
Nutrition
Avoiding foods that cause rapid spikes in blood sugar is essential. High glycemic foods such as candy, soda, juices, white bread, and rice can quickly elevate blood sugar levels. Using a Continuous Glucose Monitor (CGM) can provide real-time feedback on how different foods affect blood sugar, helping to make more informed dietary choices.
Consistent Exercise
Regular exercise is a powerful tool for managing and reversing diabetes. Exercise helps muscles use blood sugar for energy, effectively lowering blood sugar levels. Consistent exercise, aiming for three to five days a week, is crucial. Regular physical activity not only helps manage blood sugar but also enhances overall well-being, encouraging healthier dietary habits.
Timing of Exercise
The timing of exercise can significantly impact blood sugar management. Engaging in physical activity, even a simple 10-15 minute walk, right after a meal can blunt the post-meal spike in blood sugar levels. This practice helps manage blood sugar levels more effectively and reduces the strain on the pancreas.
Success Stories from Stronger Life
At Stronger Life, many members have experienced remarkable transformations. By combining consistent exercise, mindful eating, and post-meal activity, individuals have successfully reduced their A1C levels from diabetic (over 6.5%) to normal (below 5.7%) within six months. These lifestyle changes have enabled them to reduce or even eliminate their dependence on medications.
Join the Conversation
For those with questions about type 2 diabetes or looking to share their journey, the Fitness for 55 Plus Facebook group offers a supportive community. This group provides a platform for discussions, advice, and resources for living a healthier life after 55.
Reversing type 2 diabetes is possible with the right strategies, and the team at Stronger Life is dedicated to supporting individuals on their journey to better health.
