How to Reverse Prediabetes Naturally

T1D Strong had the pleasure of consulting Dr. Brendan Byrne, a Canadian physician, entrepreneur, Co-founder and Chief Medical Officer at LifestyleRX. With over 25 years of experience, Dr. Byrne specializes in lifestyle medicine and digital health to treat type 2 diabetes. 

Here, he talks about the more significant problems and challenges of a prediabetes diagnosis. 

Byrne said that one out of three individuals either have prediabetes or type 2 diabetes. And though 75% of those with type 2 are insulin resistant (where the body’s cells don’t respond to insulin properly), 25% have a pancreatic deficiency in producing insulin, and one-third of these will be autoimmune. This is why testing to differentiate the two becomes vital: to better understand the risks and discover medications that might slow down the disease’s progression. 

The Different Types of Diabetes

The two most common types—type 1 diabetes (T1D) and type 2 diabetes (T2D)—are chronic conditions that cause high glucose (blood) levels to rise in the bloodstream, but they differ in origin and how the body produces insulin. 

T1D is an autoimmune disease in which the body’s immune system attacks and destroys the pancreas’ insulin-producing cells. There is no cure, only insulin therapy management. T2D is a metabolic disease that can sometimes be controlled or prevented through diet, exercise and medication.

Additionally, researchers have determined there are stages of T1D; and if caught early enough, certain drugs can slow its progression. The drug Tzield (teplizumab-mzwv) can delay the onset of stage 3 type 1 diabetes in people ages eight and up. 

While T1D only affects 8% of individuals with diabetes, T2D accounts for over 90%, with cases increasing steadily for decades. An antibody blood test can currently determine if you have autoimmune diabetes. Also, T1D Strong is developing an accessible, cost-efficient diagnostic tool to test for type 1 diabetes.

Prediabetes

The term prediabetes applies only to type 2 diabetes patients. The National Institutes of Health (NIH) cites that individuals with prediabetes have a 50% chance of developing T2D within five to 10 years. 

Prediabetes indicates that your blood sugar levels are higher than usual but still not at the level seen in T2D.  However, Byrne said, “Prediabetes is a sign that your pancreas is failing to produce enough insulin to overcome insulin resistance.”  

The Centers for Disease Control and Prevention (CDC) assess that around 80% of people with prediabetes don’t know they have it, which is why yearly physical examinations and routine bloodwork are critical.

Byrne said by the time you are diagnosed with prediabetes, it’s a slippery slope. Your pancreas is already failing. “By the time your blood sugars are abnormal, your health has been severely compromised.” 

Why the Rise of Prediabetes and Type 2?

Cases of prediabetes have skyrocketed over the past three decades, and the number of people with type 2 diabetes has increased significantly since 2002. And while our genetics haven’t changed, Byrne cites processed food intake as the lead culprit, along with our lifestyle habits. 

Risk Factors for Prediabetes/T2D

It’s essential to know that certain genetics, being overweight, having a sedentary lifestyle, high cholesterol, and high blood pressure all contribute to the risk of T2D, prediabetes and heart disease.

Also, having a history of gestational diabetes, polycystic ovary syndrome or cardiovascular disease may put individuals at risk. Long-term complications of T2D include blindness, amputation, stroke and heart attacks.

Other T2D risks include:

• Individuals over the age of 45.
• If you have a family history of type 2 diabetes, you may be at a higher risk.
• If you take certain medications like steroids, antipsychotics or HIV drugs.
• Sedentary lifestyles.
• Some people who are Black, Hispanic or Indigenous may have a greater risk.

T2D Can Be Reversed

Fortunately, T2D can be reversed, but early intervention is crucial. It’s also important to recognize that all types of diabetes require blood sugar control, healthy diet, and  body weight management. If you have a diabetes diagnosis, discuss with your healthcare provider the best way to keep blood sugar levels in a tight range.

Byrne said waiting for diabetes to develop before taking action makes no sense. “Shifting our analogies, it is like we have cars driving off a cliff, and our solution is to position an ambulance at the bottom!  Worse, we have built our whole health system at the base of this cliff!” 

Diet and Exercise Play an Important Role

Research shows that certain lifestyle choices, such as eating habits and fitness routines, can reverse prediabetes and halt the onset of T2D before it develops. 

Byrne suggests the best approach is to avoid highly processed foods while adding more fiber and lean protein. Byrne also said it’s essential to learn about the connection between your lifestyle choices and the development of insulin resistance and diabetes. Staying physically active is crucial; not only does it decrease glucose levels, but it can also help you sleep better and feel less stressed.

It’s important to note this doesn’t apply to type 1 diabetes.

Lifestyle Changes are Key

One clinical trial found that 61% of patients reversed their type 2 diabetes after a year of healthy lifestyle changes, including a more nutritional diet and exercise routine.

Here are some simple steps to reduce the risk of developing T2D.

Get Moving

More studies show that moderate exercise, such as walking, bike riding, swimming, and running, decreases blood glucose levels. The American Diabetes Association (ADA) recommends 150 minutes of moderate-intensive physical activity per week, about 30 minutes daily, five days a week.

Lifting Weights

Maintaining muscle mass plays a vital role in metabolic health. It influences how your body burns calories, uses energy, and regulates blood sugar levels by helping you process glucose more efficiently. 

In type 2 diabetes, exercise helps the body become more sensitive to insulin. “Resistance exercise is an excellent form of exercise,” said Byrne. “The muscles act like a sponge, absorbing glucose from the bloodstream, taking it to cells.” 

Shed Some Pounds

Of course, this is easier said than done, but experts back up the theory that eating fewer calories and burning more fat result in weight loss. Losing weight reduces stress levels and the risks of cardiovascular diseases, obesity and type 2 diabetes.

Quit Smoking

The adverse effects of smoking continue to grow. Besides deadly diseases like cancer and heart disease, tobacco use puts you at risk for blood circulation problems, dental issues, hearing loss, vision loss, and chronic respiratory conditions. 

Manage Mental Health

Managing stress and anxiety levels through physical workouts, meditation and deep breathing exercises all help alleviate stress while bringing greater clarity and peace to your day. Improved awareness with mental health check-ins is the best way to reduce stress levels. 

Doctor Check-ups

Again, it’s essential to see your healthcare provider yearly and attend regular check-ups with blood tests to determine diabetes and other related illnesses.

Get Your Steps

One way to meet your daily step goals is to park your car further than necessary; this saves you the time and stress of driving around for that dream spot. You can also take the stairs instead of the elevator and walk around the building during your lunch hour. One NIH study, citing the Journal of Clinical Endocrinology & Metabolism, reports that taking at least 10,700 steps every day was linked to a much lower risk of T2D.

Be Kind to Yourself

Reward yourself with a day of R&R, where you can be lazy, watch an afternoon movie, enjoy gelato, or indulge in your favorite candy bar. Life shouldn’t be robbed of small joys. Track your progress and compliment yourself when needed!

Eat Less Bad Carbs

Not all carbohydrates are bad for you, though there are certainly plenty of bad carbs. This ever-growing list includes white bread, white rice, pastries, cookies, candy, soda, fruit juices, processed foods and anything with high fructose corn syrup.

Byrne encourages individuals to avoid the red light carbs and watch the yellow light carbs (certain whole grain foods high on the glycemic index). Wearing a continuous glucose monitor (CGM) can help guide these tricky food choices. Byrne also said that “Ozempic and other semaglutide drugs can amplify the insatiation level.” 

Read Nutrition Labels

You might be surprised how some foods appear healthy when, in fact, they are laden with high fats and sugars. A simple ‘low-fat’ yogurt serving size may contain 15 grams of fat. Some experts suggest applying the 5-20 Rule. When reading nutrition labels, choose products with a 5% or less sugar content, and avoid items in which the sugar amount is 20% or more of the daily requirement.

Healthy Meal Planning

Whether you are applying a calorie-restricted diet, the DASH Diet, a plant-based diet, the Mediterranean Diet, or trying intermittent fasting—watching what you eat and how often can result in a considerable decrease in your glycemic control and is vital to diabetes management.

As food fuels the body, making healthy meals reduces your risk of chronic diseases and helps your digestive system function properly. There are many ways to add a healthy meal plan to your day. 

A Prediabetes Diet

Here are some basic guidelines that all healthy eating plans follow:

• Try eating lean proteins and plant-based protein choices like fish, eggs, skinless chicken breasts, cottage cheese and Greek yogurt. Plant-based choices include tofu, lentils, chickpeas, quinoa, beans and nuts.
• Eat more non-starchy vegetables that are low in calories and high in fiber, vitamins and minerals.
• Eat healthy fats and quality carbohydrates like fruits, whole grains and low-fat milk.

Moreover, your health care professional may recommend seeing a nutritionist or diabetes dietitian specialist. Some diets, like the Mediterranean or plant-based, have been shown to help with weight loss and decrease high blood sugar levels. A meal plan of eating more nuts, olives, and avocados instead of animal fats improves insulin resistance, secretion, and glycemia.

Other Options for Healthy Blood Glucose Control

Diabetes Plate Method

The American Diabetes Association’s Diabetes Plate Method is a diabetes care tool that teaches portion sizes for meals. Each plate section (based on a nine-inch plate) is for three food groups: vegetables, grains, and protein. Water or another zero-calorie beverage is preferred.

• 50% of the plate’s portion sizes is filled with non-starchy vegetables, such as leafy greens
• 25% with healthy carbohydrates, such as whole grains like brown rice or quinoa
• 25% with lean protein, such as chicken, turkey, fish or tofu

National Diabetes Prevention Program (DPP)

The Diabetes Prevention Program (DPP) is a lifestyle-change initiative that helps people with prediabetes or at-risk T2Ds reduce their risk of developing the disease. Thousands of CDC-recognized organizations offer diabetes care programs in various formats, including in-person, online, or distance learning for remote areas.

This lifestyle change program includes a CDC-developed curriculum, weekly sessions and support from a trained lifestyle coach that teaches healthy habits.

Lifestyle First Approach

Byrne’s LifestyleRx program is offered to preDM patients, and they don’t refer to DPP. LifestyleRx is expanding across Canada and the United States, and by 2025, it hopes to be in all states. The program, which is already up and running in Washington, California, Texas, Colorado, Missouri, and Oklahoma, aims to be live in all states in 2025.

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Byrne’s physician-led company provides intervention for patients with type 2 diabetes through a virtual 12-week program that focuses on lifestyle modifications. After understanding the key biomarkers in the progression and reversal of insulin resistance and diabetes, Byrne provides a 4+2 Diabetes Reversal Strategy. This evidence-based holistic approach offers a way to reverse insulin resistance through intensive lifestyle changes. 

4+2 Strategy

If you have a prediabetes diagnosis, the 4+2 Strategy program focuses on six key lifestyle behaviors, including diet, sleep, exercise, and stress reduction, as ways to manage insulin and restore fat burning. Byrne said to look for the easy changes. Each of us has things to work on; it’s a mindset shift. 

Identifying Diabetes Early

As Byrne said, “There’s nothing ‘pre’ about prediabetes.” Diabetes is a growing epidemic, but remission is possible with T2D. Small diet and lifestyle adjustments can result in significant changes to improve your overall well-being and may save your life.