Reversing Prediabetes Naturally: Lisa’s Story + FAQ

Dr Jedha, Host

Hello wonderful people and thanks for joining me today for an episode dedicated to our listeners with prediabetes, focusing on the topic of reversing prediabetes.

We’ve got a series of questions to answer on the topic of reversing prediabetes, and after that, we’ll be hearing from Lisa who joined us as a VIP Member and took our Prediabetes Reset Program and six months on she has reversed her prediabetes.

01:31

Before we dive into today’s topic, let’s define and explore what ‘reverse’ prediabetes actually means.

When we say prediabetes is reversible, what we mean is that blood sugar levels can return to the normal range, and the associated risks for developing type 2 diabetes can be significantly reduced or even eliminated. Essentially, prediabetes is a warning sign that your metabolism has become altered and needs support to rebalance. Reversal of prediabetes means you’re proactively taking care of your health, in a way that resets your metabolism and facilitates your blood sugar to return to the normal range.

02:17

So considering this, one of the most common questions we get asked is, ‘Is prediabetes reversible?’ And the answer is a resounding YES.

Research and experience has consistently shown that through proactive lifestyle changes like improved nutrition, regular physical activity, and weight management (if needed), it’s entirely possible to achieve normal blood sugar levels. Many people with prediabetes do this without medications. In fact, it’s far easier to do this when diagnosed with prediabetes, because prediabetes is a warning sign. The process of losing blood sugar control happens on a spectrum, so the sooner we can take action after a diagnosis, the sooner we can rebalance our metabolism back to normal. Prediabetes gives you the opportunity to make changes to better your health.

03:23

A question that often follows is, ‘Can prediabetes be reversed permanently?’

Yes, prediabetes can be reversed permanently, and this happens by maintaining normal blood sugar levels for the long term. However, the key word here is maintenance. As we’ve established, prediabetes is a sign that your body is sensitive to certain factors—nutritional factors like a poor overall nutrition plan or excessive sugar and carbohydrates in your diet; it could also be due to lifestyle factors like lack of physical activity, alcohol consumption, excessive stress or lack of quality sleep. Once you reverse prediabetes, staying in the normal range depends on keeping up the healthy habits that got you there.

When we talk about reversing prediabetes permanently, it’s not about a one-time fix and then you go back to old habits. Think of it like brushing your teeth—if you stop doing it, problems will eventually arise and you may develop dental cavities. The same goes for prediabetes, if you switch back to the habits that led to your prediabetes diagnosis, then prediabetes may return. The key is that you use your diagnosis as a motivator to change and maintain healthier habits to prevent slipping back.

The great news is that the habits that reverse prediabetes also support overall health and well-being. By continuing to make good choices, you’re not just reversing prediabetes, you’re building a foundation for a healthier, happier life.

So yes, prediabetes can be reversed permanently, but it’s up to you to keep it that way.

05:20

Another question that often comes up is, ‘How quickly can you reverse prediabetes?’

The good news is, for most people, it doesn’t take as long as you might think to see improvements. But let’s break this down so you know what to expect.

Like any health change, how quickly you personally see progress can depend on your starting point—like your current blood sugar levels, your level of insulin resistance, whether weight is significantly impacting your levels, how consistent you are with implementing changes, and whether you have other health conditions that might impact progress.

But, most people with prediabetes see a return to normal blood sugar and A1c levels within 3-6 months, and if taking Metformin, most people get off all medication within one year. We see this all the time with our members.

If that doesn’t happen for you, remember, it’s not about how fast you can do it—it’s about creating sustainable changes that will help you maintain those results for the long term.

06:27

When it comes to reversing prediabetes, the question that often follows is, ‘What’s the best way to do it?’

The best way to reverse prediabetes is by focusing on what drives it—high blood sugar and high insulin levels, which promotes insulin resistance. You have to focus on lowering blood sugar levels and lowering insulin levels, which in turn will improve the insulin resistance. Nutrition is going to be the primary focus here. Nutrition is the number one natural treatment to achieve these goals – to lower blood sugar, to lower insulin and to improve insulin sensitivity.

The place to start is by reducing your sugar intake and the carbohydrate load of your diet, carbohydrates being the main contributing nutrient to elevated blood sugar levels. Avoid or minimize sugary foods, refined carbs, and starchy foods like bread, pasta, and rice – as these are all very carbohydrate-rich foods that spike blood sugar and insulin and worsen insulin resistance. Instead, start prioritizing whole, unprocessed foods like vegetables (there are lots to choose from and that doesn’t include potatoes), healthy fats (like olive oil, nuts, and seeds), and proteins (like fish, chicken, or eggs).

Research has consistently shown that dietary changes can lower blood sugar levels and improve insulin sensitivity, often within weeks. In fact, diet alone can be enough to reverse prediabetes for many people. But that doesn’t mean stopping there…

Secondary to diet and nutrition is to move more. Exercise is another key component. If you’re not doing any exercise now, then start with 5-10 minutes a day. If you’re doing a little, add an extra 5-10 minutes. Our body was designed to move so move more. That doesn’t mean you have to spend hours in the gym—simple activities like walking, resistance training, or even yoga can improve insulin sensitivity and help lower blood sugar. Or it could even be cleaning the house, gardening, or outdoor activities that add to your daily movement.

Then assessing your levels of sleep, stress and aspects of your well-being which we covered in episode 51 – physical, emotional, mental, social and environmental impacts can influence our health as well.

The key points here are that prediabetes can be reversed and reversed permanently, for most people it doesn’t take that long to initially achieve normal blood sugar levels and the primary way this is done is through nutrition.

10:13

Lisa & Dr Jedha’s audio, not transcribed.