Diabetes Support GroupReforming the Mind, Body, and Spirit

Session 4 of 6: Making Changes and

Trying New Things

Welcome Back!

Recap

Making Changes

With a conventional approach, you can only MANAGE your diabetes.

With a functional approach, you can REVERSE your diabetes.

Making Changes

1. Conventional

Diabetes

Management

2. Functional Diabetes

Reversal

Conventional Diabetes Management

o Lower A1C: Treatment Plan

• Doctor’s instructions

Conventional Diabetes Management

o Lower A1C: Treatment Plan

• Doctor’s instructions

• Medication list

Conventional Diabetes Management

o Lower A1C: Treatment Plan

• Doctor’s instructions

• Medication list

• Target blood glucose levels

Conventional Diabetes Management

o Lower A1C: Treatment Plan

• Doctor’s instructions

• Medication list

• Target blood glucose levels

• Instructions/Information on how to test

Conventional Diabetes Management

o Lower A1C: Treatment Plan

• Doctor’s instructions

• Medication list

• Target blood glucose levels

• Instructions/Information on how to test

• Low blood sugar plan

Conventional Diabetes Management

o Lower A1C: Treatment Plan

• Doctor’s instructions

• Medication list

• Target blood glucose levels

• Instructions/Information on how to test

• Low blood sugar plan

• Emergency contacts

Trying New Things

1. Conventional

Diabetes

Management

2. Functional Diabetes

Reversal

Trying New Things: Exercise

Remember: Any exercise is better than no exercise. Even getting up for

two minutes every hour has been

shown to help manage diabetes.

Trying New Things: Exercise

Simple forms of physical activity (walking/yoga or other stretching exercises for 20-30 minutes every day) can be extremely beneficial, especially after meals.

Strength training (free weights or machines) helps you build and maintain muscle, which supports balanced blood sugar and sugar metabolism.

Try interval training cardio, like burst training (on a spin bike) or weight training three to five days a week for 20–40 minutes. Burst training can help you burn up to three times more body fat than traditional cardio and can naturally increase insulin sensitivity.

Trying New Things: Diet

FOODS TO REMOVE:

• Refined Sugars rapidly spike blood glucose (soda, fruit juice, and other sugary beverages). Switch to stevia, a natural sweetener.

• Grains contain large amounts of carbs that are broken down into sugar within only a few minutes of consumption. Gluten (wheat) can cause intestinal inflammation, which affects cortisol and leptin hormones, and can lead to spikes in blood sugar. Switch to sprouted ancient grains.

• Alcohol dangerously increases blood sugar and leads to liver toxicity (avoid beer and sweet liquors that are high in carbs).

• GMO corn, soy, and canola may promote diabetes. Opt for products that are labeled organic or GMO-free.

• Hydrogenated Oils (vegetable, soybean, cottonseed, and canola oil) have been linked todiabetic health concerns because they are processed, treated at very high temperatures, and combined with bleaching agents and artificial dyes.

Trying New Things: Diet

FOODS TO INCORPORATE:

• High-fiber foods (brussels sprouts, peas, artichokes, avocados, berries, nuts, chia seeds, and flaxseeds)help slow down glucose absorption, regulate your blood sugar levels and support detoxification. Aim to eat at least 30 grams of fiber per day.

• Foods high in Chromium (broccoli, raw cheese, green beans, brewer’s yeast, and grass-fed beef) can improve the glucose tolerance factor in your body and naturally balance out blood glucose levels.

• Magnesium-rich foods (spinach, chard, pumpkin seeds, almonds, yogurt, and black beans) can improve type 2 diabetes symptoms.

• Healthy Fats (coconut/coconut milk, ghee, grass-fed butter, and red palm oil) can help balance blood sugar levels, and they serve as the preferred fuel source for your body rather than sugar.

• Clean Proteins (wild-caught fish, grass-fed beef, organic chicken, lentils, eggs, and bone broth) can slow down the absorption of sugar.

• Low Glycemic foods (non-starchy vegetables, stone fruits and berries, nuts, seeds, avocados, coconut, organic meat, eggs, wild-caught fish, and raw pastured dairy) are less likely to raise your blood sugars.

Reversing Diabetes

Anti-Inflammatory

Food Pyramid

Plant-based approach

to dieting

Reversing Diabetes

https://youtu.be/iZnNvll2-yI

Reversing Diabetes: Pegan Diet

Focus on the glycemic load. Eat more protein and fats.

Eat the right fats. Stay away from most vegetable oils (canola, sunflower, corn, and especially soybean oil). Focus on

omega 3 fats (sardines), olive oil, coconut, avocados and yes, even saturated fat from grass-fed or sustainably raised

animals.

Eat mostly plants, non-starchy vegetables and fruits. This should be 75 percent of your diet and your plate at each meal.

Focus on nuts (NOT peanuts) and seeds (flax, chia, hemp, sesame, pumpkin). They are full of protein, minerals, and good

fat.

Avoid dairy. Try goat or sheep products, but only as a treat. And always choose organic.

Avoid gluten. Most flour is from FrankenWheat – look for heirloom wheat (Einkorn).

Eat gluten-free whole grains sparingly– these grains still raise blood sugar and can trigger autoimmunity. About ½ cup a day

max.

Eat beans sparingly (lentils are best). Stay away from big starchy beans. About ½ to 1 cup a day max.

Eat meat or animal products as a condiment. Choose animal products that are sustainably raised or grass-fed. Think of them

as a side dish not the main dish.

Think of sugar as an occasional treat, to be used sparingly.

Reversing Diabetes

Diabetes is an autoimmune

disease.

Stay away from dairy, soy, and

gluten as they will harm your body

and trigger autoimmune responses.

Reversing Diabetes: Intermittent Fasting

Reversing Diabetes: Intermittent Fasting

Reversing Diabetes: Intermittent Fasting

Reversing Diabetes: Natural Supplements

Taking 200 micrograms of Chromium three times daily with meals can help improve insulin sensitivity.

Cinnamon has the ability to lower blood sugar levels and improve your sensitivity to insulin. Add one teaspoon (or one to two drops of cinnamon essential oil) to food, smoothies, or tea. You can also combine three drops of cinnamon oil with half a teaspoon of coconut oil and massage it into your wrists and abdomen.

The omega-3 fatty acids found in Fish Oil are necessary for proper insulin function, preventing insulin intolerance, and reducing inflammation. To use fish oil as a natural remedy for diabetes, take 1,000 milligrams daily.

Lipoic Acid is an antioxidant that effectively improves insulin sensitivity and reduces symptoms of diabetic neuropathy. Taking an ALA supplement can be extremely beneficial when trying to reverse diabetes naturally.

Bitter Melon helps lower blood glucose levels, regulate the body’s use of insulin, and reduce/manage symptoms of diabetes.

Questions and

Discussion

What changes have

you already made?

---------------------------------

What new things are

you going to try now?

Session Topic Date

1Preparing for the

JourneyAugust 8, 2019

2Truly Understanding

Your DiabetesTODAY

3Habits, Results, and

PatienceAugust 22, 2019

4Making Changes and

Tying New ThingsAugust 29, 2019

5Proactive Health

ChecklistSeptember 5, 2019

6Celebration and

ContinuationSeptember 12, 2019

Changes Made– What’s Next?

See you next time for

Session 5: Proactive Health

Checklist

Thank You!