- About 90 to 95 percent of diabetics have Type 2 diabetes, the kind linked to obesity.
- One in three Americans suffers from either type-2 diabetes or pre-diabetes, and one-fourth of those (20-25 million Americans) are not even aware they have the condition.
Type 2 Diabetes Explained2:
- Your cells don’t produce enough insulin, or your body is unable to use it
- This causes glucose (sugar) to accumulate in your blood where it is unable to be used as energy.
- Diabetes increases your risk of cardiovascular disease, kidney disease, cataracts, glaucoma, retinal damage and nerve damage (especially in the hands and feet).
Risk Factors for Type 2 Diabetes2:
- Genetic Predisposition
- High Blood Pressure & High Cholesterol
- Unhealthy Eating Habits
- Sedentary Lifestyle
As you can see, many of these risk factors are caused by poor lifestyle choices. Fortunately, these poor lifestyle choices can be rectified.
- Medication (i.e. insulin, metformin) is the most common approach to keeping blood sugar levels under control
- Lifestyle changes: healthy eating, exercising.
note: consult with your medical doctor to establish a customized treatment protocol for you.
Can Type 2 Diabetes be Defeated with Lifestyle Changes1?
I recently read a book entitled, Sugar Nation: The Hidden Truth Behind America’s Deadliest Habit and the Simple Way to Beat It by Jeff O’Connell, a former pre-diabetic who successfully defeated his own impending diabetic doom. O’Connell explains that elevated blood sugar levels, diabetes, high blood pressure and high cholesterol are merely a sequela of poor dietary and lifestyle choices that have interacted with our genetic susceptibilities.
How did Jeff defeat his condition? Jeff eats clean and minimizes his carbohydrate consumption, engages in resistance and cardio training nearly every day, gets 7.5 to 8 hours of sleep a night, and supplements with cinnamon, alpha lipoic acid, vitamin D, biotin, and fish oil.
Jeff’s Dietary Regime: He eats small meals every 2.5 to 3 hours. His meals include lean protein and healthy fat, and he keeps his daily carbohydrate intake at 80 grams. He avoids consuming more that 40g of carbs at any meal.
- Type 2 diabetes can be defeated in the overwhelming majority of cases.
- Avoid diabetes medications, diabetes-related complications and early deaths by making a choice to reverse your type 2 diabetes with a comprehensive diet and lifestyle program.
Can Type 2 Diabetes be Defeated with Intermittent Fasting?
Intermittent Fasting is not for everyone. According to Chris Kresser, he recommends people with blood sugar regulation problems eat every 2-3 hours to maintain stable blood sugar levels. When his patients tried intermittent fasting, he noted their blood sugar control worsened despite a low-carb, paleo-type diet.
After an extensive internet search, I stumbled upon Lee Shurie’s 2004 blog, “How I Defeated Type 2 Diabetes“. Shurie explains that he was unable to fully counteract his type 2 diabetes following a regime of vigorous exercise and a low glycemic, low carbohydrate diet comprised of 6 meals a day eaten every 2-3 hours.
It wasn’t until Shurie started skipping his meals that he noticed his high blood sugar levels started to go down – sometimes all the way down to the normal range! He also noted a concomitant rise in his energy levels and mental alertness. He decided to conduct an experiment on himself: he waited until his blood sugar levels dropped into a normal range before consuming food, which was typically around 6 pm. Note that he did not change his aforementioned low glycemic dietary choices or exercise regime. Throughout his experiment, he noticed he was able to perform quite well without food, even when exercising. Lee Shurie was able to successfully defeat his diabetes with intermittent fasting. Thanks to intermittent fasting, Shurie maintains his blood sugar levels in the normal range, lost weight and improved his cholesterol, blood pressure and athleticism.
Sara’s Cat Experiment (which confirms theory 2):
My 13 year-old Flame Point Siamese cat, Taz, was diagnosed with type 2 diabetes (catabetes?) in April of 2013. I was checking his blood sugar twice daily, and giving him insulin injections almost daily. Despite changing his cat food to “low carb cat food”, I was not able to get his blood sugar levels under control.
Then the smart fairy hit me in the side of the head. Since I can’t make my geriatric fat cat exercise (I tried!), what if I put him on an intermittent fasting regime instead? So I put him on Martin Berkhan’s Lean Gains 16/8 protocol. And guess what happened next? His blood sugar levels normalized and he also lost weight! Now I only check his blood sugar twice a week, and he has only required 2 shots of insulin since June 2013. I suspect I will get him into complete remission by 2014, all thanks to intermittent fasting.
- Diabetics who take insulin or other medications cannot skip meals because of the risk of hypoglycemia (low blood sugar). Therefore, intermittent fasting (IF) is contraindicated.
- Type 2 diabetics WHO ARE NOT TAKING INSULIN OR OTHER DIABETES MEDICATIONS generally have high blood sugar. The risk of low blood sugar levels is lower in this population. This explains why Shurie had success with IF.
- Always consult with your physician before commencing an exercise, dietary or supplementation program.
If you Liked This Post, then I also recommend you read:
- O’Connell, Jeff. Sugar Nation: The Hidden Truth Behind America’s Deadliest Habit and the Simple Way to Beat It. Hyperion, 2010.
- Campitelli, Andra. Balanced Blood Sugars. http://truestar.com/article.aspx?article_url=balanced-blood-sugars
- Kresser, Chris. Intermittent fasting, cortisol and blood sugar. http://chriskresser.com/intermittent-fasting-cortisol-and-blood-sugar
- Shurie, Lee. How I Defeated Type 2 Diabetes. http://shurie.com/lee/writing_defeat_diabetes.htm