Type 2 diabetes is rising at an alarming rate, contributing to the first decline in U.S. life expectancy in 20 years. Today, 30 million Americans have diabetes and 86 million more have pre-diabetes. According to this article, fasting glucose above 90 mg/dL already shows early signs of insulin resistance—years before a diabetes diagnosis.
Insulin resistance develops when frequent intake of grains, sugar, fruit, and high-carb foods forces the pancreas to constantly release insulin. Over time, the body becomes desensitized to insulin, leading to weight gain, obesity, and eventually type 2 diabetes.
Beyond fasting glucose, other key markers include:
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Hemoglobin A1c: 5.7–6.4 = pre-diabetic; 6.5+ = diabetic
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Fasting insulin: ideally below 3–5
These reflect long-term glucose exposure and insulin efficiency.
The good news: Type 2 diabetes is reversible through lifestyle. Studies show lifestyle changes outperform Metformin at preventing and delaying diabetes. The approach centers on lowering insulin through:
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Reduced carbs: Keeping net carbohydrates under 50 g per day
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Increasing healthy fats: A key component of the Ketogenic diet
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Boosting fiber: Aim for 50 g per 1,000 calories to reduce diabetes and obesity risk
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Regular exercise: Walking or cycling improves insulin sensitivity
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Supporting nutrient levels: Omega-3s, Vitamin D, magnesium, B12, K2, Vitamin C, folate
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Improving gut health: Fermented foods + high-quality, multi-strain probiotics
The first step is simple: cut out sugar. Small changes, made consistently, can prevent or reverse this life-altering disease.