type 2 diabetes is a reversible disease the American Diabetes Association in 2021 changed it used to think of type 2 diabetes as a chronic and Progressive disease that is once you had the disease you had it for life and there's nothing you could do about it but in 2021 it set out criteria for remission which means that it is possible to put this disease into reverse and the better news is that it can be done naturally without surgery and without medications and I'm going to share with you the top five keys to putting type 2
diabetes into remission and it's coming right [Music] up number one Behavior change understand that type 2 diabetes is not simply a genetic disease there is a genetic component but there's also a large component of the diet and the life style and whenever you're talking about these sort of Lifestyle Changes there's a whole field of psychology that is uh to do with behavior change one of the most important topics is habits habits are very important there's a saying that first you make your habits then your habits make you if you are in the habit for example
of waking up every morning and exercising well it's simple for you to keep doing so because you've always always done so just like brushing your teeth you don't have to think about it you don't think oh today I should really brush my teeth it's the same with any type of diet or lifestyle or behavior change you have to build it into a habit and there's a number of keys making uh small changes making changes that are easily accessible to you making sure that you sort of reward yourself as you go but remember if you build
it into a habit all of a sudden you're making it on automatic so these healthy changes for example cutting down desserts that simply becomes a habit you no longer have to use willpower for it and therefore you're going to reap the benefits day after day after day and that's why it's so important for you to build these healthy habits you have to identify what you want to do and then build it there are other keys to behavior change as well and for example journaling could be a very important thing to do you could build that
into habit but journaling is a simply a way to write down what you're thinking write down what you're doing and that's a way to increase mindfulness you're putting uh conscious attention on those things that are going to matter and by writing it down it forces you to confront what it is number two coaching and communities this goes along with behavior change but it's so important that I put it as a second key we we all think about uh you know applying willpower for Behavior change but that's actually a very small part of it think about
um peer pressure we all know that when your friends are all doing something then you're going to be more likely to do it and it's the same with any Behavior if you want to um go skiing then you find yourself skiing friends and all of a sudden you're going skiing all the time if you want to go bicycling well then you go join a b basing club and all of a sudden you're doing it you know every weekend but it's very hard to do that if you do it by yourself because it's less enjoyable and
you don't have the support of the whole Community that's why it's so important to find people who are willing to support you we do that at the fasting method.com and coaching is sort of a Next Level uh thing to do because not only are you getting the support of your peers in the community but you're getting an expert who's going to keep you accountable for doing what you want to do and it's no different for example than people who get a personal trainer for Fitness nobody blames them nobody says well you you know really should
have needed it people get executive coaches there are business coaches there are CEO coaches there are coaches for everything and there's a reason that this entire field exists because it works and your health is so important why wouldn't you get a coach uh and a community to help you do it key number three biof feedback this is uh simply a fancy term to say you need to get information on what is happening in your body so you can make the appropriate changes luckily there's some new technology that's able to help you for type 2 diabetes
there's a continuous glucose monitor which instead of having to poke your finger to get uh a reading for your blood glucose you can put a sensor in that stays in for 10 days to 2 weeks and you can check your blood glucose 50 times a day 100 times a day if you want the reason it's important is that now by checking all the time you can actually pinpoint exactly what time your blood glucose goes up exactly what foods will make it go up and what uh behaviors might make it go down if you find that
certain foods are spiking your blood glucose really high then you can eliminate those foods and then you can see how you're doing on your changed diet is your blood glucose getting better if you didn't have this information you would not be able to see it for example if you thought that hey eating a bowl of cherries every night is fine it's no problem it's fruit you don't have to guess anymore you can just check and if you check and see that your blood glucose is indeed spiking up because of that bowl of fruit you're having
every night now you can make a change and you can get feedback on how it's going to get better if you find for example that going for a walk after dinner every night really keeps your glucose from going up you can make that change if you find that taking vinegar for example with your carbohydrates really prevents that blood glucose from going up then you can make that change if you find it doesn't make a difference well then you don't have to do that and that's biof feedback key number four low carbohydrate diet just remember that
type 2 diabetes is a disease where your body has too much glucose and carbohydrates such as starches are chemically chains of glucose so if you're eating for example a bowl of rice your body is going to break down that Rice into its component glucose and your blood glucose is going to spike very high there's a simple solution for that stop putting so much glucose in your body your your body already is full of glucose so when you're eating more glucose it's and your body can't store any more of it it's simply going to spill out
into the blood so instead you can eat less carbohydrates eat proteins and fats if you eat an egg for example it's full of protein it's full of fat but there's very little glucose so even though there are calories there there's energy there's vitamins there's minerals there's no glucose so stop putting the glucose in your body look for the sources of sugar in your diet and stop putting it in your body because your body has too much think of it this way your body is sort of has a way to store glucose it's just like if
you go to the grocery store you have a way to store those groceries by putting it into your fridge what if your fridge is now so full that you cannot put anymore in and all the food is just spilling out onto the floor would you keep going to the grocery store no you want to use up some of those groceries in your refrigerator key number five intermittent fasting intermittent fasting is simply a period of time that you don't eat when you don't eat your body still needs energy your heart your brain your lungs your kidneys
they don't just stop working and in order to continue they need energy so the most easily accessible energy is the blood glucose so when you're not eating your body's just going to burn some of the glucose so as it's burning the glucose burning the glucose it's going to shrink down the stored glucose in your body so that the next time you eat your body can now take it in it's no different than you cooking some of the food in that refrigerator you're just using it up in this case your the fasting is going to give
your body the time it needs to use up that stored glucose so that when you eat again and when you take glucose it's not going to spill out into the blood so those are the five keys to reversing type 2 diabetes naturally Behavior change number two coaching in communities number three biof feedback number four low carbohydrate diets and number five intermittent fasting thanks for watching everybody hope you learned something see you next week
