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Reversing Type 2 Diabetes: A Comprehensive Guide: Modern Science Meets Ancient Wisdom on the Road to Remission
Reversing Type 2 A Comprehensive Guide — Kindle Summary (further shortened)
Type 2 diabetes isn’t a life sentence—it’s a solvable systems problem. This book shifts the goal from “lifelong management” to remission, and gives you a safe, step-by-step playbook to get there with your care team.
What’s really wrong
High blood sugar is a symptom. The driver is excess fat in the liver and pancreas (the Twin Cycle) that blocks insulin signaling and blunts secretion. Drop below your Personal Fat Threshold and metabolism can normalize. Learn the official criteria (A1c < 6.5% for ≥3 months off meds), when FPG/CGM surrogates apply, and why annual checks prevent relapse.
Weight loss as medicine
For many, ~10–15 kg (≈15% body weight) is the effective “dose.” Targets are personalized by age, sex, ethnicity, and starting BMI—aim for thresholds, not arbitrary weights.
Dietary blueprints (pick one you’ll keep)
Four evidence-forward paths to create a sustained energy deficit and drain organ
Total Diet Replacement/VLCD (rapid, supervised reset)
Low-Carb/VLCKD (fewer spikes; ketosis-assisted satiety)
Whole-Food, Plant-Predominant (high fiber, low energy density)
Intermittent Fasting (simple timing windows)
Each covers protocols, mechanisms, fit profiles, and pros/cons.
Movement as medicine
The aerobic + resistance + HIIT triad boosts insulin sensitivity even without weight loss. Follow the “last-bout” rule (avoid >2 inactive days) with level-based plans, including chair/pool options.
Hidden sleep & stress
Aim for 7–8 hours; deploy a 10-step sleep hygiene playbook. Use a 5-minute daily stress protocol (breathwork, PMR, mindfulness, cognitive reframing) to blunt cortisol-driven glucose rises.
The art of de-prescribing (safety first)
As glucose falls, taper meds to avoid sulfonylureas/insulin first, DPP-4/TZD next, metformin last; individualize SGLT2/GLP-1 for cardio-renal benefit. CGM guidance preferred.
Evidence-graded supplements
What may help—and who should berberine, cinnamon, fiber/psyllium, vinegar, magnesium, alpha-lipoic acid—with dosing ranges, interactions, and red-flag cautions.
Sustaining success
Relapse-prevention psychology, maintenance calories, habit tracking and accountability rhythms, plus “emergency resets” after holidays/travel to turn early drift into quick course correction.
Life in remission
Annual A1c and complication screening; track waist/body-comp; enjoy cost savings and quality-of-life gains; use a first-aid plan for rising trends.
Ancient wisdom, modern proof (bonus)
Ayurveda’s Madhumeha, TCM’s Xiao Ke, Kampo, and Okinawan Hara Hachi Bu echo today’s mechanisms—offering cultural tools for balance and portion awareness.
Future horizons
Personalized nutrition (genomics, microbiome, metabolomics), AI coaching/digital twins, and next-gen therapeutics—how to stay current without chasing fads.
Who it’s for & how to use
Newly diagnosed, long-time patients seeking fewer meds, and clinicians/coaches. Start with safety and shared decisions, pick a dietary blueprint, add the movement triad, activate sleep/stress, and coordinate de-prescribing as results arrive. Appendices include meal plans, exercise templates, monitoring sheets, a Lifestyle Pillars Scorecard, a supplement table, and trusted directories.
Type 2 diabetes isn’t a life sentence—it’s a solvable systems problem. This book shifts the goal from “lifelong management” to remission, and gives you a safe, step-by-step playbook to get there with your care team.
What’s really wrong
High blood sugar is a symptom. The driver is excess fat in the liver and pancreas (the Twin Cycle) that blocks insulin signaling and blunts secretion. Drop below your Personal Fat Threshold and metabolism can normalize. Learn the official criteria (A1c < 6.5% for ≥3 months off meds), when FPG/CGM surrogates apply, and why annual checks prevent relapse.
Weight loss as medicine
For many, ~10–15 kg (≈15% body weight) is the effective “dose.” Targets are personalized by age, sex, ethnicity, and starting BMI—aim for thresholds, not arbitrary weights.
Dietary blueprints (pick one you’ll keep)
Four evidence-forward paths to create a sustained energy deficit and drain organ
Total Diet Replacement/VLCD (rapid, supervised reset)
Low-Carb/VLCKD (fewer spikes; ketosis-assisted satiety)
Whole-Food, Plant-Predominant (high fiber, low energy density)
Intermittent Fasting (simple timing windows)
Each covers protocols, mechanisms, fit profiles, and pros/cons.
Movement as medicine
The aerobic + resistance + HIIT triad boosts insulin sensitivity even without weight loss. Follow the “last-bout” rule (avoid >2 inactive days) with level-based plans, including chair/pool options.
Hidden sleep & stress
Aim for 7–8 hours; deploy a 10-step sleep hygiene playbook. Use a 5-minute daily stress protocol (breathwork, PMR, mindfulness, cognitive reframing) to blunt cortisol-driven glucose rises.
The art of de-prescribing (safety first)
As glucose falls, taper meds to avoid sulfonylureas/insulin first, DPP-4/TZD next, metformin last; individualize SGLT2/GLP-1 for cardio-renal benefit. CGM guidance preferred.
Evidence-graded supplements
What may help—and who should berberine, cinnamon, fiber/psyllium, vinegar, magnesium, alpha-lipoic acid—with dosing ranges, interactions, and red-flag cautions.
Sustaining success
Relapse-prevention psychology, maintenance calories, habit tracking and accountability rhythms, plus “emergency resets” after holidays/travel to turn early drift into quick course correction.
Life in remission
Annual A1c and complication screening; track waist/body-comp; enjoy cost savings and quality-of-life gains; use a first-aid plan for rising trends.
Ancient wisdom, modern proof (bonus)
Ayurveda’s Madhumeha, TCM’s Xiao Ke, Kampo, and Okinawan Hara Hachi Bu echo today’s mechanisms—offering cultural tools for balance and portion awareness.
Future horizons
Personalized nutrition (genomics, microbiome, metabolomics), AI coaching/digital twins, and next-gen therapeutics—how to stay current without chasing fads.
Who it’s for & how to use
Newly diagnosed, long-time patients seeking fewer meds, and clinicians/coaches. Start with safety and shared decisions, pick a dietary blueprint, add the movement triad, activate sleep/stress, and coordinate de-prescribing as results arrive. Appendices include meal plans, exercise templates, monitoring sheets, a Lifestyle Pillars Scorecard, a supplement table, and trusted directories.
312 pages, Kindle Edition
Published September 12, 2025
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