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.

Dr. Jedha: 10:13

I always love hearing from our members about their progress and the things that they’re changing in their lives, and I always love to share member stories too, and today we’re hearing from Lisa, who joined us as a VIP member and took the pre-diabetes reset program. Spoiler alert Lisa has reversed her prediabetes with A1c back to normal. She lost weight without even trying and she’s much happier than before. Well, don’t let me spoil everything. Let’s dive in to hear from Lisa, along with her advice for you if you’re struggling to get started. Thank you so much for meeting with me. It’s great to put faces to names. I love it.

Lisa: 11:01

Of course, thank you.

Dr. Jedha: 11:03

I think you said on your intake form, you discovered DMP or you discovered the podcast and then became a member.

Lisa: 11:10

The podcast. One of my co-workers sent it to me through Facebook Messenger. She’s like you have to listen to this lady through Facebook Messenger. She’s like you have to listen to this lady. So I did, and then I found the DMP program off of that.

Dr. Jedha: 11:25

So were you diagnosed prediabetes relatively recently, before you discovered DMP.

Lisa: 11:32

Yes, I had gestational diabetes, so it’s been kind of on my radar that you know this is something that I could be facing later. And when I went I don’t know probably like a year ago I went to the doctor. My A1C was at six. So he’s like you got to watch your sugars and I’m like but that’s all the good food. So it was a big adjustment, but I didn’t want to be on any other medications. I’ve had breast cancer and so I take medications for that and I just want to avoid any more meds. Take as least as I possibly can, and so if I can change my diet is the way I would rather go.

Dr. Jedha: 12:16

Yep, absolutely, that makes perfect sense and it’s a great decision to make too. And I’m so glad you stayed with us as a member because you’ve taken the program and you’ve been doing really well, right, I did, and I almost cancelled it because I just thought I’ll look up the recipes on Pinterest.

Lisa: 12:34

You know I’ll find the recipes somewhere, but I’m glad I didn’t. It’s really been valuable. There’s more than just the recipes somewhere, but I’m glad I didn’t. It’s really been valuable. There’s more than just the recipes. There’s a lot of research behind. You know a lot of evidence-based stuff that I appreciate.

Dr. Jedha: 12:50

It’s interesting because you’re saying oh, I almost cancered it. I was going to look up the recipes on Pinterest. I mean, in the end, did you find that having all of that information and that scientific background, everything in the one place, helped to facilitate you toward better outcomes?

Lisa: 13:09

Yes, because I would read something and then I’d follow up with, like, what there’s in the library, or you know you can read more about this or that, and so I would. You know, I listened to the podcasts and just read a lot of the articles in the library and things like that has been helpful.

Dr. Jedha: 13:31

Yeah, Helps to fast track? I think doesn’t it, Because it’s really difficult and time consuming to find all that information if you’re just surfing out there on the web.

Lisa: 13:40

And yeah, it’s convenient all in one spot, so that’s helpful. Yeah, I learned a lot.

Dr. Jedha: 13:46

That’s fantastic. And what were your levels when you came, before you came into the program and compared to now?

Lisa: 13:54

It was six when I started and it’s 5.5 now, so I’m out of the prediabetes range. So I’m happy with that and I’ve made great changes.

Dr. Jedha: 14:07

Oh well, good for you. That’s so fantastic. I’m so pleased that you’ve had such great results in such a short time, and I think with pre-diabetes it’s often easier. I mean, obviously, the sooner we can make those changes early on in a diagnosis as well, the easier. It is Right, yeah, so have you noticed other benefits as well, like, beyond your blood sugar, how you’re feeling, since you said you’ve improved a lot of things.

Lisa: 14:33

I have, I really feel better, I have better gut health. And when I do kind of wander away off of that diet and I eat something like pizza, which I totally enjoy when I’m done, I just I don’t feel good, Like I can definitely tell when I eat something that’s not in my regular diet now. That’s not in my regular diet now because I don’t feel good. I can eat ice cream and don’t feel good and I love ice cream, but it’s just a different feeling. It’s that heavy gut like I could have done without that.

Dr. Jedha: 15:12

Yep, and you’ve said a couple of things like I love my ice cream. I mean, have you felt like you’re deprived or missing out in any way, or have you made that adjustment, kind of mentally and emotionally as well as physically, or still working on that?

Lisa: 15:28

It’s an interesting I feel like I was pretty determined, pretty committed, because I really don’t want to be on medication. So there’s there’s no option here, like I’m going to do it. I do sometimes miss those foods, but knowing that I’m not going to feel good after eating them, I can go without. I don’t think I feel deprived. I have changed like what I think is a snack. You know you’ve got to give in to some of those cravings but you know, not every day.

Dr. Jedha: 16:04

Yeah, of course, consistency over perfection that’s our motto. But, as you pointed out, when we upgrade our nutrition, it does make us feel better overall. So we’re satisfied, and it certainly doesn’t mean missing out on anything. We can enjoy all foods sometimes, or we get to love alternate foods even better if they make us feel better. Right, exactly. So what would you think is the most valuable part of the program, or parts of the program?

Lisa: 16:36

The recipes were definitely helpful, because it’s a change of how I cooked, so the recipes were very helpful on how to incorporate more vegetables and things like that. And then the library is. There’s a lot of information in there, just even from like what to look for in the stores and you don’t. Are they good for you, are they not good for you? It’s a lot of knowledge.

Dr. Jedha: 17:01

Yeah, that’s really good. I think most members find the library one of the most valuable things.

Lisa: 17:06

You know, I think the whole program has been helpful and I’m glad I didn’t cancel it, because I don’t know where I’d be right now.

Dr. Jedha: 17:14

Yeah, and here you are six months later and you’re in normal range again. You’re basically back to normal.

Lisa: 17:21

Normal range and down, probably 13 pounds, which wasn’t really needed, but it’s interesting because I still eat, I think a fair amount. So it’s just different, so I think I’m more happy.

Dr. Jedha: 17:38

So, because it affects me, yeah, of course, and that’s just so fantastic to hear all that, Lisa, really, really great, and it’s so wonderful to hear that you’re happier as well. So I always like to ask what would be your best advice, do you think, to people wanting to make a change in their lives but they’re just stuck on the fence? What would be your best advice?

Lisa: 18:03

I would say it’s well worth it and that you know, the hardest step is probably just the first step. But once you start making these changes, it’s exciting to try and manage this and, you know, see how I can change things and make it better for myself. And so I would tell someone, just, you know, just do it. That’s take that first step. It’s the hardest one.

Dr. Jedha: 18:31

You take A1c from six to 5.5, back to normal weight loss of 13 pounds or six kilograms without even trying positive changes to her nutrition and mindset. And, best of of all, lisa is feeling happier and that’s such a valuable outcome. As Lisa said, it is well worth it. Getting started is the hardest part, but once you take that first step, then, one after the other, you get momentum and it can get exciting. We often hear that from members as they discover how great they feel or that they can actually enjoy being creative with recipes or other things. Hard not to love the changes and, as Lisa pointed out, our programs are so much more than recipes. I think it’s because we’re called Diabetes Meal Plans that that can be confusing, but we are really so much more than recipes.

Dr. Jedha: 19:44

Lisa joined us as a VIP member and our VIP members get access to all kinds of resources and support. From the moment our members join us, they’re part of the family. I’m there and my team is there to support them every step of the way. Family I’m there and my team is there to support them every step of the way. Yes, members do receive weekly meal plans and recipes, but initially they take the pre-diabetes program or the T2diet program, depending if they’re diagnosed with pre-diabetes or type 2 diabetes, and these programs provide weekly videos and action steps each week that really provide a clear pathway, and they also have access to detailed food guides and, as Lisa mentioned, our huge library of resources. We’re talking evidence-based info and guidelines on hundreds and hundreds of foods, supplements and aspects of health, and it’s all evidence focused specifically for treating pre-diabetes and type 2 diabetes, and our library is constantly growing as we continue to add to it on a regular basis. In fact, we’re constantly adding new resources for our members and the information and knowledge is life-changing. Then there’s our monthly member check-ins if you need extra support, I’m there every month to answer questions from our members or help members overcome challenges. Then there’s our health log interactive events that we run. It’s actually hard to describe how much valuable stuff is available to our members. It is a very comprehensive support system that is designed to help you change your life, and one of the greatest benefits is you can join us from anywhere, no matter where you live, and get support anytime you need it, because it’s all online. And, as Lisa said, she’s so glad she stayed with us, as she doesn’t know where she’d be now. She’s so glad she stayed with us, as she doesn’t know where she’d be now.

Dr. Jedha: 21:46

Lisa’s story is just one example of how pre-diabetes can be reversed, but it’s a powerful reminder that change is possible with the right steps and support. Throughout this episode, we’ve explored some of the most common questions about reversing pre-diabetes Is it possible? How long does it take? What’s the best way to do it? The answers are clear yes, it’s possible. It can happen faster than you might think, and it starts with proactive changes to your nutrition and your mindset. If there’s one takeaway from this episode, it’s that pre-diabetes isn’t a dead end. It’s an opportunity. With the right tools and commitment, you can turn your health around, just like Lisa did, and you can build a future that’s healthier and happier.

Thank you for joining me today. Let’s keep moving forward together, one step at a time.

Dr Jedha, over and out.