The case for steady
Diabetes responds to routines more than heroic efforts. A steady plan—simple meals, a little movement most days, decent sleep, and basic supplementation when appropriate—delivers better numbers and fewer symptoms than sprints of intensity followed by fatigue.
The food pattern
- Center meals on protein and non‑starchy vegetables.
- Eliminate sugars and refined grains; many thrive by removing grains entirely.
- Use whole‑food fats: olive oil, avocado, eggs, nuts, butter.
- Keep carb portions consistent per meal; test your response.
Supplements that can help
With clinician guidance:
- r‑Alpha‑lipoic acid (ALA): antioxidant and insulin mimetic; often used for neuropathy support.
- Biotin: sometimes paired with ALA; supports carbohydrate metabolism.
Supplements support, but food, movement, sleep, and stress management do the heavy lifting.
Movement as a daily habit
- Walk 10–15 minutes after meals to blunt spikes.
- Add range‑of‑motion and light aerobics most days.
- Strength train twice weekly to preserve muscle and insulin sensitivity.
Learn from experts
Clinicians and educators like Dr. Richard Bernstein and Dr. Joseph Mercola have long advocated carbohydrate awareness, protein prioritization, and lifestyle habits that stabilize glucose. Use their ideas as starting points and personalize based on your own data.
Never give up normal
The goal is normal or near‑normal blood sugar, not perfection. Each meal and walk is a vote for better health. Keep voting.
