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As we head toward a new year, it’s a perfect time to reflect on the key lessons we’ve learned. In 2024, our top five most popular podcast episodes have been packed with practical strategies, insightful guidance, and proven steps to help you treat type 2 diabetes or prediabetes, effectively and naturally.
If you’ve missed any of these episodes or simply want a refresher, this podcast recaps each episode with the highlights and key takeaways to carry with you through the festivities and into the new year.
LISTEN TO THE PODCAST
CHAPTERS
2:22 Words of Thanks
6:59 The Natural Therapeutic Better Than Metformin
9:24 The Simple Strategy to Lower A1c
11:57 It’s All About Your Numbers
14:24 The #1 Primary Treatment Strategy to Lower Blood Sugar
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Overview
1. Episode 38: High Morning Blood Sugar Levels Explained & What to Do About It
In Episode 38, we tackled one of the most perplexing issues for people with type 2 diabetes or prediabetes—why are morning blood sugar levels often higher?
Known as the “dawn phenomenon,” this early morning rise in blood sugar is due to the body’s natural release of hormones like cortisol, growth hormone, and adrenaline to prepare for the day.
These hormones stimulate the liver to release glucose into the bloodstream for energy, which would usually be counterbalanced by insulin.
However, with insulin resistance, the body’s cells struggle to respond efficiently, causing higher-than-desired morning levels.
Practical Steps to Take:
- Aim for a balanced evening meal with a focus on protein, healthy fats, and non-starchy vegetables to keep your blood sugar steady overnight.
- Avoid high-carb late-night snacks, which can spike blood sugar and lead to higher morning levels.
- Try natural remedies like 2 tablespoons of apple cider vinegar and a slice of cheddar cheese before bed. Research shows this combination may reduce morning glucose by up to 6%.
- Consider supplements like berberine, aloe vera, or garlic, which have shown promise in lowering fasting blood sugar when taken consistently.
2. Episode 6: What to Eat to Treat Diabetes
In Episode 6, we looked at the cornerstone of diabetes management: nutrition!
Choosing the right foods can make a powerful difference in your blood sugar levels, A1c, and overall health.
Our recommended food list simplifies food choices with a color-coded approach: green for foods to enjoy often, orange for moderation, and red for foods to limit.
By focusing on low-carb, nutrient-dense foods, you can improve blood sugar control in a way that feels sustainable.
Key Insights from this Episode:
- Focus on non-starchy vegetables like leafy greens, zucchini, and peppers. These are low in carbs and packed with nutrients and fiber.
- Include protein at every meal—think chicken, fish, tofu, and nuts. Protein helps stabilize blood sugar and keeps you full longer.
- Embrace healthy fats from sources like olive oil, avocado, and nuts. Fats play a vital role in supporting overall health and satisfying your appetite.
- Limit high-carb foods, such as starchy vegetables, sugary fruits, and carb-heavy items like bread, pasta, and sugary drinks.
By shifting your focus toward lower-carb, whole-food options, you’ll create a foundation for better blood sugar management.
3. Episode 11: Normal Blood Sugar Ranges and Goals for Type 2 Diabetes and Prediabetes
Understanding your blood sugar numbers is crucial in diabetes management, yet the terminology and goals can feel overwhelming.
Episode 11 breaks down the key blood sugar metrics and what they mean for your health.
Normal Blood Sugar Targets:
- For those without diabetes, normal fasting blood sugar is between 70-99 mg/dL (4-6 mmol/L), and blood sugar after meals, it should be below 140 mg/dL (7.8 mmol/L).
- For prediabetes or type 2 diabetes, working toward these ranges, or as close as possible, can make a significant difference in your health.
Why Your A1c Matters:
The A1c test provides a three-month average of your blood sugar levels.
While A1c below 5.7% is considered normal, many with diabetes aim for levels under 7%, with 6% or below being optimal if achievable.
In terms of prediabetes A1c levels, below 5.7% is the goal and is achievable for most people within 16 weeks, following our Prediabetes Reset Program.
Practical Step:
To better manage your A1c, monitor daily blood sugar readings, particularly after meals.
These readings offer immediate feedback and allow you to make dietary adjustments that can support better long-term blood sugar control.
4. Episode 22: 3 Simple Steps to Lower Carbs for Better A1c
Reducing carbohydrates is a core strategy in managing type 2 diabetes and prediabetes, but where do you start?
In Episode 22, we simplified the process with three practical steps:
- Focus on Non-Starchy Vegetables: These veggies—like spinach, green beans, and tomatoes—are low in carbs and high in nutrients, making them ideal choices as your main carb source.
- Minimize High-Carb Foods and Sugary Drinks: Avoid sugary beverages and foods with added sugars, such as sodas, fruit juice, and sweeteners like honey or syrups. These spike blood sugar quickly and hinder A1c management.
- Choose Whole, Nutrient-Dense Foods: Stick to minimally processed, nutrient-dense foods. Avoid the inner aisles of the grocery store where highly processed options are usually found.
Key Takeaway: Small, consistent changes to reduce carbs can significantly lower A1c and improve long-term blood sugar control.
5. Episode 21: Berberine and Metformin Compared
Berberine, a natural plant compound, has been a topic of interest for its potential as a natural alternative to metformin.
Episode 21 delved into the science behind Berberine, which has been used in traditional medicine for hundreds of years but has recently gained attention for its effects on blood sugar, insulin resistance, cholesterol, and inflammation.
What the Research on Berberine Shows:
- Studies indicate that Berberine supplements can match or even outperform metformin in lowering A1c, fasting blood sugar, and post-meal glucose levels.
- Berberine helps improve how cells respond to insulin, reduces glucose production in the liver, and supports the pancreas, liver, and muscle cells in managing glucose more effectively.
- It also positively impacts cholesterol, reducing LDL and triglycerides, while lowering inflammation markers such as IL-6 and TNF-alpha.
Practical Step: If you’re looking for a natural supplement to complement or even get off medications like metformin, Berberine could be an option to consider. View dosages and further recommendations here.
Transcript
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Dr Jedha, Host
Hello wonderful people and thank you for joining me for the second last episode of 2024.
This episode is going live on Christmas Eve 2024, so I thought I’d take a moment to reflect on the year that’s passed by thanking you, by thanking our members, and by doing a recap of the top 5 episodes for 2024.
Before kicking off with my thanks, I’d like to let you know that there’s no stopping Type 2 Diabetes Talk, I will be continuing on during 2025 with weekly episodes each week. So with that said, I always need inspiration and invite you to send in your topic suggestions or questions for future podcasts. Head down to Type2DiabetesTalk.com and send us an email or voice message, you can find buttons to do that from the podcast page on our website. Whether it’s a topic suggestion, a question or a challenge you may be facing, I want to hear from you, so please send them in.
02:22
Okay, now to a few words of thanks.
Firstly, I’d like to give a shout out to everyone that’s left a rating and review on Apple.
Thank you to K Twist who left a 5-star Apple review and said:
“I’m no longer scared. Dr Jedha is a stellar communicator. My doctor said I needed to be on medication for prediabetes. I was nervous and hopeful I could find someone to educate me in a way that I understood. Now I feel armed with answers to help me help myself. I am so thankful for this informative, entertaining and inspiring podcast. Thank you so much Dr Jedha.”
Thank you to Bo Nickel who left a 5-star Apple review, who said:
“Thank you. I refused to go on medication last year when my doctor told me I was now diabetic. He told me he was proud of me, but I have 3 months to get my numbers under control or we’d have to medicate. I found your podcast & love it! I recently subscribed. My A1c is now in the normal range & I have lost around 50 lbs in the last year.”
Thank you to Mathom, who left a 5-star Apple review, who said:
“Finally!! Diabetes talk that is based on real science not just traditional (and often unfounded) advice. It is time to spread the word on real diabetes nutrition based on sound scientific evidence and this podcast does just that. Happy to have discovered it and put my own type 2 diabetes into remission.”
Thank you to Shine For Life, Julie, Su, and everyone else who has taken the time to leave their rating and review on Apple.
Thank you to Denise, who left a 5-star review on our website, saying:
“This podcast has helped me so much in understanding all the complexities around type 2 diabetes. I have such a better understanding of how to eat, what to eat, and exercising. And how important all these puzzle pieces are to my overall health.”
Thank you to Galye, who left a 5-star review on our website, saying:
“Thank you for this talk on reducing morning BGL. I must add that I find all your podcasts very informative and interesting.”
A shout of thanks to Mary Lou, John, Lynda, Bronwyn, Mary, Mick, Doug, Lori, Mike, Huguette, Wilma, Michelle, Brian, BJ, and to all of you out there who have taken the time to leave your rating and review. I honestly appreciate hearing your kind words and that you’re enjoying the podcast and also how it is helping you to take positive proactive steps to improve your health and your life – it’s all very inspiring so thank you.
I want to give a big shout out to all our members as I know many of you listen to the podcast. I am so grateful to you for putting your trust in me and the DMP team and I’m truly grateful to be able to support you to achieve better health. It really is such a blessing and a privilege to have a mission in life that is life-changing for others – that’s what gets me out of bed every morning and inspires me every day.
As a member, you would have seen we’ve implemented a few great new features recently, such as your newly refreshed Dash, which now makes it much easier to locate the countless resources available to you; and the new journal feature so you can now use your health log, not only to record your blood sugar numbers, A1c, weight and meds but to record any thoughts and feelings you have on your journey so you can refer back to those later. In 2025 we’re looking forward to providing you with some great new features, resources and activities to support you throughout the year.
06:59
Now that all that’s said, let’s dive into key takeaways from the top five most popular episodes for 2024.
Kicking off our top five is the popular episode comparing Berberine and metformin, Episode 21. With Berberine’s potential as a natural therapeutic to help lower blood sugar, improve insulin sensitivity, and reduce inflammation and cholesterol, it’s no surprise this topic captivated listeners, especially those looking for natural alternatives or complements to medication.
So, what makes Berberine such a powerful option? Used in traditional medicine for centuries, Berberine has proven effects in modern studies on blood sugar and insulin response. Research shows Berberine can match or even outperform metformin in reducing A1c, fasting blood sugar, and post-meal glucose. It works by impacting critical metabolic pathways: improving how cells respond to insulin, increasing insulin receptors, and reducing liver glucose production.
But, Berberine’s benefits extend beyond blood sugar. It’s been shown to lower LDL and triglycerides—often concerns in diabetes management—and reduce inflammation, targeting key markers like IL-6 and TNF-alpha. These actions support overall metabolic health, making Berberine a valuable part of a diabetes treatment plan. And in Episode 21, we also covered dosage guidelines, side effects, and how Berberine can complement existing medications, providing listeners with a well-rounded look at this promising natural option.
The key takeaway is that Berberine is one of the most powerful natural therapeutics for people with type 2 diabetes or prediabetes. If you’re looking to complement or reduce reliance on medications, Berberine can be a safe, valuable addition to your treatment strategy, with flexibility for use alongside other medications. Listen back to episode 21 for all the details.
09:24
The fourth most popular episode of 2024 was all about practical strategies to reduce carbohydrate intake and, in turn, improve A1c and blood sugar control. Despite carbohydrate reduction being central to diabetes management, high-carb diets are still commonly recommended, making it challenging for many to reach their A1c goals. Episode 22 laid out three simple steps to help lower carbs without feeling restricted, offering a more effective approach for sustainable blood sugar management.
In this episode, we explored how cutting carbs can help maintain an A1c below 7%—or ideally below 6%—levels that significantly reduce health risks. Research and experience show that dietary changes, especially carb reduction, can have an impact on A1c that’s comparable to medication, and can also benefit weight, blood pressure, and cholesterol.
The three steps to lower carbs are:
1. Focus on Non-Starchy Vegetables: Prioritize vegetables like spinach, zucchini, and tomatoes for their fiber, nutrients, and low carb content.
2. Minimize High-Carb Foods and Sugary Drinks: Cut back on refined grains and sugary drinks, which quickly raise blood sugar.
3. Choose Whole, Nutrient-Dense Foods: Stick to whole, minimally processed foods found on the outer aisles of the grocery store.
The key takeaway? Small, consistent changes to reduce carbs can lower A1c and provide a healthier path forward. Listen to Episode 22 for more practical tips on achieving and sustaining these changes.
11:57
Our third most popular episode of 2024 focused on understanding blood sugar numbers—a crucial step in managing type 2 diabetes and prediabetes effectively. Without a clear grasp of your numbers, it’s hard to know how to make meaningful changes. In Episode 11, we explored the basics of blood glucose levels, ideal target ranges, and how to set achievable goals to improve your health.
For those without diabetes, normal fasting blood sugar is between 70-99 mg/dL (4-6 mmol/L), and after meals, it’s below 140 mg/dL (7.8 mmol/L). For people with type 2 diabetes or prediabetes, the aim is to get as close to these healthy ranges as possible. While goals may vary individually, working toward this range can significantly reduce the risk of complications and support overall well-being.
One key metric discussed was the A1c test, which reflects average blood sugar over the past three months. For non-diabetic individuals, a typical A1c is below 5.7%. In prediabetes, the goal is to lower levels to the normal range, while for type 2 diabetes, initial targets are often set below 7%, with an ultimate aim of below 6% or even 5.7% if achievable.
Monitoring daily blood sugar, particularly after meals, offers immediate feedback to help lower A1c over time. Regularly checking in with these numbers provides a clearer roadmap to reaching optimal blood sugar control.
The key takeaway? Understanding and tracking your blood sugar numbers empowers you to make informed decisions and improve long-term health outcomes. Episode 11 dives into all the details, so it’s a great one to revisit if you haven’t listened yet or if you need a refresher, which always strengthens our resolve!
14:24
Our second most popular episode in 2024 covered one of the most fundamental aspects of diabetes treatment—what to eat. In Episode 6, we explored dietary approaches that can naturally improve blood sugar control and A1c, focusing on practical, sustainable changes that align with the body’s needs. Central to this episode was our recommended food list, which has proven effective in supporting real health improvements.
The food list is divided into three sections: green for foods to eat often, orange for moderation, and red for foods to minimize. For effective blood sugar control, limiting high-carb foods is essential, which includes starchy vegetables like potatoes, high-sugar fruits like bananas, and carb-heavy items like bread and pasta. These foods can spike blood sugar, making it harder to maintain target A1c levels.
And what can you enjoy freely? Plenty! We emphasized lower-carb, nutrient-dense options like non-starchy vegetables—think leafy greens, peppers, and zucchini. Protein is essential too, with options like chicken, fish, meats, and tofu providing steady energy without blood sugar spikes. Healthy fats, such as olive oil and avocado, support overall health, while fruits like berries and small portions of slow-digesting carbs like beans add balance.
The key takeaway is that small dietary adjustments toward lower-carb, whole-food options can lead to significant improvements in blood sugar and long-term health. Episode 6 offers a practical starting point, so if you’re looking to improve your eating habits, this is a must-listen. And we also discussed where to grab a copy of our food list, if you don’t have that already.
16:38
And finally, drum roll please—the most popular episode of 2024 was Episode 38: High Morning Blood Sugar Levels Explained & What to Do About It. It’s no surprise this episode topped the list, as high morning blood sugar levels, or elevated fasting blood sugar, are one of the most perplexing issues people with type 2 diabetes and prediabetes face. Morning blood sugar—or fasting glucose—often appears high even after a night of no food, leaving many wondering why.
The main cause is the “dawn phenomenon,” a natural process influenced by our circadian rhythm. Early in the morning, hormones like cortisol, growth hormone, and adrenaline are released to help the body prepare for the day. These hormones signal the liver to release glucose for energy, which would typically be balanced by an insulin response. However, with insulin resistance in type 2 diabetes or prediabetes, the body struggles to regulate this glucose release, resulting in elevated morning levels.
Understanding the dawn phenomenon is empowering because it highlights steps to manage morning blood sugar more effectively. Diet and nutrition play the most significant role: stabilizing overall blood sugar and A1c levels can make a difference, as morning levels are often the last to improve. Key strategies include having a balanced evening meal with protein, healthy fats, and vegetables to promote overnight stability and avoiding high-carb late-night snacks that can lead to morning spikes.
Therapeutic options can also support morning glucose control. For example, studies show that a pre-bedtime mix of 2 tablespoons of apple cider vinegar with a slice of cheddar cheese may reduce morning glucose by up to 6%. Supplements like berberine, aloe vera, and garlic have also shown promise in consistently lowering fasting blood sugar.
The key takeaway? With a mix of targeted nutrition, lifestyle changes, and therapeutic strategies, you can take control of morning blood sugar levels. For a deep dive into all the options, tune into Episode 38 for a full breakdown.
Well, that’s a wrap. We’ve recapped some of the year’s most popular episodes, from understanding morning blood sugar levels to exploring the power of Berberine, easy carb-lowering tips, and everything in between. I hope these highlights have reminded you of some helpful takeaways to carry with you into the new year.
As we close in on the end of 2024, I want to express my heartfelt gratitude to each and every one of you for tuning in, sending in your questions, and sharing your stories. You make this podcast what it is, and I’m so grateful for the opportunity to support you on your journey to better health.
If there is a topic you’d love to hear more about in 2025, don’t hesitate to reach out! Just head over to Type2DiabetesTalk.com to leave a message or email us with your ideas and suggestions.
Take care until next week and enjoy the festivities.
Dr Jedha, over and out.
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