Reverse Type 2 Diabetes

Spoiler alert: You don’t have to be diabetic to have blood sugar problems. Millions of people walk around every day with out-of-control blood sugar —but they have no idea . Why? Because early symptoms are often subtle, common, and easily blamed on everything but blood sugar imbalance. In fact, many people with prediabetes or insulin resistance feel “mostly fine”… until one day, they don’t. And by then, type 2 diabetes may already be developing. Let’s change that. 1. You’re Always Tired—Even After a Full Night’s Sleep Yes, life is busy—but if you feel like you’re dragging through the day or craving naps after meals, blood sugar instability may be the culprit. When your glucose is too high (or fluctuating), your body can’t efficiently turn sugar into energy. The result? You feel wiped out , foggy, and maybe even a little moody. *Chronic fatigue is one of the earliest and most overlooked signs of insulin resistance.*¹ 2. You Crave Carbs and Sugar Constantly You might think you just “have a sweet tooth”—but persistent cravings are often your body’s cry for balance . When blood sugar spikes and crashes repeatedly, it tricks your brain into demanding more fast fuel —usually in the form of bread, pasta, soda, or sweets. *Insulin resistance affects the brain’s reward center, making food cravings feel compulsive and hard to resist.*² 3. You Have Belly Fat That Won’t Budge Excess fat around the abdomen is not just about aesthetics—it’s a major metabolic warning sign . Belly fat (also called visceral fat) is closely linked to high insulin levels , which keep your body in fat-storage mode . Even if your overall weight is stable, increased waist circumference may be a sign your body is **storing sugar instead of burning it.**³ Waist size over 35 inches for women or 40 inches for men is a red flag for metabolic syndrome. 4. You Crash After Meals Feel sluggish, sleepy, or mentally foggy after eating? That “food coma” feeling may mean your blood sugar spiked too high too fast , then dropped like a rock. This rollercoaster effect is common in people who are prediabetic or insulin resistant—even if they don’t realize it yet. *Post-meal energy crashes are often caused by unstable blood sugar and poor glucose uptake.*⁴ 5. You’re Having Vision Changes Blurred vision, eye fatigue, or difficulty focusing—especially later in the day—can sometimes be linked to high blood sugar levels.⁵ Elevated glucose can swell the lens of your eye , temporarily changing your ability to see clearly. This can happen long before a diabetes diagnosis, especially if blood sugar is swinging up and down without warning. What You Can Do Right Now If you see yourself in these symptoms, don’t panic—but don’t ignore them , either. The earlier you act, the more powerful your results can be. Start with These 3 Steps: Get tested. Ask your doctor to check fasting glucose, HbA1c, and insulin levels. Track how you feel after meals. Energy dips, cravings, and mood swings are all clues. Clean up your plate. Embrace whole food, plant-based meals rich in fiber, greens, legumes, and healthy fats to stabilize blood sugar naturally. The best part? You can begin reversing insulin resistance before it ever turns into type 2 diabetes. Final Thoughts Uncontrolled blood sugar doesn’t always show up in obvious ways—but your body is speaking. The key is learning to listen. These five signs might be whispering something important: "It’s time to make a change." And the truth is—you can. With the right food, movement, mindset, and support, you can take control of your blood sugar before it takes control of you. Sources: Taylor, R. (2013). Type 2 Diabetes: Etiology and reversibility. Diabetes Care. https://doi.org/10.2337/dc12-1805 Kullmann, S. et al. (2016). Brain insulin resistance at the crossroads of metabolic and cognitive disorders in humans. Physiological Reviews. https://doi.org/10.1152/physrev.00032.2015 Després, J. P. (2012). Body fat distribution and risk of cardiovascular disease. Circulation. https://doi.org/10.1161/CIRCULATIONAHA.111.067264 Colberg, S. R., et al. (2016). Physical Activity/Exercise and Diabetes. Diabetes Care. https://doi.org/10.2337/dc16-1728 American Diabetes Association. Diabetes and Eye Health. https://www.diabetes.org/diabetes/eye-health

Did you know that more than 96 million Americans—over one-third of U.S. adults—have prediabetes, and most of them don’t even know it?¹ Prediabetes is a silent condition that often goes undiagnosed, yet it carries a serious warning: if left unchecked, it can progress to type 2 diabetes, heart disease, and other life-threatening complications. The good news? Prediabetes is reversible. With the right steps, you can stop it in its tracks and even prevent it from ever turning into full-blown diabetes. What Is Prediabetes? Prediabetes means your blood sugar levels are higher than normal but not yet high enough to be diagnosed as diabetes. It’s like a yellow light before the red—it’s your body’s signal to slow down and reassess before serious health consequences set in. Key indicators of prediabetes: Fasting blood glucose: 100–125 mg/dL Hemoglobin A1c (HbA1c): 5.7%–6.4% Oral glucose tolerance test: 140–199 mg/dL (2 hours post-glucose drink) Who’s at Risk? Prediabetes can affect anyone, but your risk increases if you: Are over age 35 Are overweight or obese Have a family history of diabetes Live a sedentary lifestyle Had gestational diabetes Are African American, Latino, Native American, Asian American, or Pacific Islander The scary part? Most people don’t experience any symptoms. That’s why regular screening and lab work are so important. Why It’s Urgent to Act Now Without intervention, up to 70% of people with prediabetes will go on to develop type 2 diabetes .² But studies show that lifestyle changes —particularly around food, exercise, sleep, and stress—can cut that risk in half or more .³ Think of prediabetes not as a curse, but as a powerful second chance . Reversing Prediabetes Naturally 1. Eat Whole, Plant-Based Foods A diet rich in vegetables, fruits, legumes, whole grains, nuts, and seeds can: Improve insulin sensitivity Lower inflammation Promote weight loss Balance blood sugar naturally Studies show that a plant-based diet reduces the risk of type 2 diabetes by up to 60% .⁴ 2. Get Moving Exercise helps your muscles use glucose more efficiently, even without insulin . Aim for: 30–60 minutes of movement daily A mix of cardio (walking, dancing, biking) and strength training Even light daily movement (like walking after meals) can improve insulin sensitivity and glucose control.⁵ 3. Prioritize Sleep & Stress Management Poor sleep and high stress increase cortisol , which raises blood sugar and makes insulin less effective. Practice: Deep breathing or prayer Gentle stretching or yoga A wind-down routine for restful sleep Get Tested, Get Empowered If you haven’t had your labs done recently, ask your healthcare provider to check: Fasting blood glucose HbA1c Insulin levels (if possible) Catching prediabetes early gives you a unique window of opportunity to reverse the trend and regain your health— without medication. Final Thoughts: Prediabetes Doesn’t Have to Become Diabetes Prediabetes is your body’s early warning system. It’s silent, yes—but that doesn’t mean you have to be. Now is the time to listen, act, and take back your health through small daily changes that add up to major transformation. If you're ready to reverse prediabetes using food, fitness, and faith, we’d love to support you. Schedule your free discover call below or learn more about our Diabetes Reversal Program . Sources: CDC. National Diabetes Statistics Report, 2022. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/data/statistics-report/index.html Tabák, A. G., et al. (2012). Prediabetes: a high-risk state for diabetes development. The Lancet. https://doi.org/10.1016/S0140-6736(12)60283-9 Diabetes Prevention Program Research Group. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. NEJM. https://www.nejm.org/doi/full/10.1056/NEJMoa012512 Satija, A., et al. (2016). Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women. PLOS Medicine. https://doi.org/10.1371/journal.pmed.1002039 Colberg, S. R., et al. (2016). Physical Activity/Exercise and Diabetes. Diabetes Care. https://doi.org/10.2337/dc16-1728

What Is Radon? Radon is a naturally occurring radioactive gas that forms from the breakdown of uranium in soil, rock, and water . It’s colorless, odorless, and tasteless, making it impossible to detect without testing. Radon can seep into your home through: Cracks in foundations and walls Gaps around pipes and construction joints Crawl spaces and basements with poor ventilation Once indoors, radon can accumulate to dangerous levels. It’s found in all 50 states , and 1 in 15 U.S. homes has levels above the EPA’s safety threshold of 4 pCi/L (picocuries per liter). Why You Should Be Concerned Radon is the second leading cause of lung cancer in the U.S., responsible for about 21,000 deaths annually. Even if you’ve never smoked, long-term exposure to radon can still significantly increase your risk. Symptoms of radon-related lung cancer may include: Persistent coughing (sometimes with blood) Chest pain or tightness Shortness of breath Hoarseness Unexplained weight loss If you or a loved one is experiencing these symptoms, speak with your doctor about low-dose CT lung screening . Testing and Prevention: What You Can Do Now 1. Test Your Home Testing is the only way to know your radon levels. Use: A DIY kit (available online or at hardware stores) A certified radon professional for more detailed testing 2. Take Action If Levels Are High If your home tests at or above 4 pCi/L, the EPA recommends installing a radon mitigation system . These systems: Increase ventilation Seal cracks and openings Reduce indoor radon levels effectively 3. Retest Regularly Even if your initial test is low, retest every 2–5 years , or after renovations, earthquakes, or foundation repairs. 4. Explore Local Resources Many states and local agencies offer: Free or low-cost test kits Grants or financial help for mitigation Take advantage of these while they’re available! The Role of a Whole Food, Plant-Based (WFPB) Diet A healthy home starts with clean air—but it doesn’t end there. Your diet plays a powerful role in helping your body fight back against toxins like radon. While eating plant-based won’t remove radon from your home, it can support your body’s natural detox defenses and reduce the total toxic burden your immune system must handle. How WFPB Eating Helps: Neutralizes free radicals with antioxidants Supports lung health with phytonutrients, vitamin C, and selenium Reduces inflammation and oxidative stress Strengthens your immune system Top Antioxidant Foods to Include: Dark leafy greens (kale, spinach) Berries (blueberries, strawberries, raspberries) Cruciferous veggies (broccoli, Brussels sprouts, cabbage) Sweet potatoes and carrots Herbs like turmeric, ginger, and garlic These foods help your body repair damage, protect cells, and maintain overall resilience—especially important if you've been unknowingly exposed to radon over time. Final Thoughts: Prevention Is Power Radon exposure is silent but preventable . By combining testing, mitigation, and a supportive lifestyle , you can reduce your risk of radon-related health issues and protect your family’s well-being. ✅ Test your home ✅ Act quickly if levels are high ✅ Eat to support detox and immune health ✅ Educate others in your community Take Action Today If you’ve never tested your home for radon—or it’s been more than 2 years—it’s time. Visit EPA.gov/radon to learn more or purchase a test kit today. Want guidance on building a disease-fighting lifestyle? Book a free 15 discovery call to see how our programs can support your health goals. Sources: U.S. Environmental Protection Agency (EPA). A Citizen’s Guide to Radon. https://www.epa.gov/radon American Lung Association. Radon Basics. https://www.lung.org/clean-air/at-home/indoor-air-pollutants/radon Centers for Disease Control and Prevention (CDC). Radon and Cancer. https://www.cdc.gov/cancer/radon/index.htm American Cancer Society. Lung Cancer Screening Guidelines. https://www.cancer.org/healthy/find-cancer-early/cancer-screening-guidelines/ Environmental Law Institute. Radon Testing and Mitigation: State Policies. https://www.eli.org/buildings/radon-state-laws Li, C. Y., et al. (2011). Plant antioxidants: From nutritional therapy to protective effects against environmental toxins. Oxidative Medicine and Cellular Longevity. https://doi.org/10.1155/2011/417291 Halliwell, B. & Gutteridge, J.M. (2015). Free Radicals in Biology and Medicine (5th ed.). Oxford University Press.

Constipation, Green, Main dish, Plant-based, Weight Transformation Prep 5 mins ∙ Cook 10 mins ∙ Makes 6 Ingredients 1 c Black beans 1 c Yellow rice 1 c Mushroom and fennel 1 Package frozen nonGMO corn Whole wheat or gluten free tortilla shells Organic pasta sauce Directions Heat corn and other ingredients unless you prefer not to have a hot burrito. Slightly heat tortilla shell to make the shell more flexible. Remove shell from heat and layer each of the ingredients in the center of the shell by starting with rice, beans, corn and mushrooms. Wrap burrito by rolling insides and then folding the sides. Pour pasta sauce over burrito. Slice in half and serve. Note: You can double the ingredients as you wish to make overstuffed burritos. Your choice. PS I like to make these burritos from the leftovers of the week. It is very simple once the rice, fennel and mushrooms and black beans are done. I use corn on it to add more texture and I just love corn. I am careful to buy only organic corn since most corn as been genetically modified and I just don’t think my body knows what to do with that kind. It is a very filling dinner and quite delicious. Enjoy!

Dairy-free, Detox, Dr. Helen, GF, GM, GD, Plant-based, Smoothies, Vegan Prep 5 mins ∙ Makes 4 Ingredients 3 Bananas 11 oz. coconut water 1 tsp cinnamon 1 tbsp. maple syrup 1 dash of nutmeg 1 handful of raw cashews 1 tsp of vanilla 1 cup of ice Directions Add Banana, cinnamon, nutmeg, maple syrup, vanilla, cashews in high speed blender. Add water and ice and blend to a smooth texture. Enjoy cold. Notes PS This is a great detoxifying combination with flavor and satisfaction. The cashews add the needed simple protein that is not only easy to use for the muscles, but it is easy on the kidneys. This is unlike saturated fat from animal products that can increase cholesterol and make it difficult on kidneys in some situations to adequate filter the unwanted waste (toxins) that your body needs to eliminate. This one is easy breezy. The potassium is good for the heart and the electrolytes in the coconut water are a perfect combination. Enjoy!

Constipation, Dairy-free, Diabetes, Digestive, Dr. Helen, Gluten Free, Heart disease, Main course, Main dish, Plant-based, Soups On!, Weight Transformation Prep 15 mins ∙ Cook 35 mins ∙ Makes 6-8 Ingredients 1 not chicken bouillion cube 2 c boiling water 4 cans organic black beans, rinsed 1 onion, chopped 3 large garlic cloves coarsely minced 4 c water 1 red bell pepper, chopped, optional 1 t oregano 1 t smoked paprika 1T cumin, ground ½ t garlic ground cilantro, chopped salt to taste Directions Combine low sodium not chicken bouillon cube and boiling water. Use ¼ c broth in broiler and saute onions and garlic 1-2 minutes until they are fragrant and translucent. Add beans the rest of the broth and 4 cups of water and bring to a boil. Add red pepper, oregano, smoked paprika, cumin and garlic powder and allow to simmer x 30 minutes. Notes PS Black beans are absolutely delicious. They are a great source of protein and complex carbohydrates. Black beans are low in calories, but are more filling than some other protein sources while providing a slow steady source of energy due to its high fiber content. Black beans are great for the colon since their high fiber content help move things through the colon more readily and also improve cardiovascular disease. Have great taste and a strong heart. Enjoy!

Dairy-free, Dessert, Detox, Dr. Helen, Plant-based, Sides, Smoothies, Vegan, Vegetarian Prep 5 mins Ingredients 1 large ripe banana 2 heaping tablespoons natural unsweetened almond butter 1 cup nondairy milk ¼ t cinnamon dash of cardamom ¼ t butterscotch extract 1 t vanilla extract 1 c ice 2 organic pitted dates, if needed for sweetness Directions Place all ingredients in a high-speed blender and blend until smooth. Divide among 3-4 cups and enjoy! Nutritional Info PS I love the taste of chai, but I don’t like the caffeine. Caffeine is an awful enemy to the adrenal glands sending them into exhaustion. This can lead to fatigue, weight gain, blood pressure issues, anxiety and fluid retention. Instead, I use the spices that make it so delicious and add it in a non-threatening, flavorful combination that allows continuous detoxification without missing out on flavor. I think you will enjoy this as much as I do. Let me know what you think.

Type 2 diabetes is a chronic condition that affects millions of people worldwide. At Pain 2 Wellness Healthcare, we believe that understanding the root causes of type 2 diabetes is essential for effective management and reversal of the disease. By addressing the underlying factors that contribute to diabetes, we can help our patients achieve better health outcomes and reduce their reliance on medications. In this article, we will explore the various root causes of type 2 diabetes and how our integrative approach can help manage and reverse the condition. The Role of Diet in Type 2 Diabetes Diet plays a significant role in the development and progression of type 2 diabetes. Poor dietary habits, such as consuming high amounts of processed foods, refined sugars, and unhealthy fats, can lead to insulin resistance and elevated blood sugar levels. At Pain 2 Wellness Healthcare, we emphasize the importance of a balanced and nutritious diet in managing diabetes. By incorporating whole, unprocessed foods that are rich in vitamins, minerals, and fiber, patients can improve their blood sugar control and overall health. Our nutrition plans are tailored to each patient's specific needs and preferences, focusing on plant-based foods that support the body's natural healing processes. Research has shown that plant-based diets can significantly improve insulin sensitivity and reduce the risk of complications associated with diabetes. By making these dietary changes, patients can experience substantial improvements in their health and well-being. Physical Inactivity and Its Impact Physical inactivity is another major contributor to the development of type 2 diabetes. Sedentary lifestyles can lead to weight gain, insulin resistance, and decreased muscle mass, all of which can increase the risk of diabetes. Regular physical activity, on the other hand, helps improve insulin sensitivity, promote weight loss, and enhance overall health. At Pain 2 Wellness Healthcare, we work with our patients to develop personalized exercise plans that fit their lifestyle and fitness level. Exercise is not only beneficial for managing blood sugar levels but also for improving cardiovascular health, reducing stress, and boosting mood. By incorporating regular physical activity into their daily routine, patients can significantly reduce their risk of developing diabetes and improve their overall quality of life. Our team provides guidance and support to help patients stay motivated and achieve their fitness goals. The Influence of Genetics Genetics can also play a role in the development of type 2 diabetes. Individuals with a family history of diabetes are at a higher risk of developing the condition themselves. However, genetic predisposition does not mean that diabetes is inevitable. By adopting healthy lifestyle habits, individuals can reduce their risk and manage their condition effectively. At Pain 2 Wellness Healthcare, we focus on empowering our patients with the knowledge and tools they need to take control of their health. Understanding one's genetic risk can help patients make informed decisions about their lifestyle and healthcare. Through personalized consultations, we assess each patient's medical history, genetic factors, and other risk factors to develop a comprehensive treatment plan that addresses their unique needs. This proactive approach can help prevent the onset of diabetes and manage the condition more effectively. The Role of Chronic Stress Chronic stress is a significant but often overlooked factor in the development of type 2 diabetes. Stress can lead to hormonal imbalances, increased blood sugar levels, and unhealthy coping mechanisms such as overeating or smoking. At Pain 2 Wellness Healthcare, we recognize the importance of stress management in diabetes care. We offer a range of stress reduction techniques, including mindfulness, meditation, and relaxation exercises, to help our patients manage stress and improve their health. Effective stress management can lead to better blood sugar control, improved mental and emotional well-being, and a reduced risk of complications associated with diabetes. By incorporating stress reduction techniques into their daily routine, patients can experience a more balanced and fulfilling life. Our team provides support and resources to help patients develop healthy coping mechanisms and reduce the impact of stress on their health. Environmental Factors and Diabetes Environmental factors, such as exposure to toxins and pollutants, can also contribute to the development of type 2 diabetes. These environmental stressors can lead to inflammation, oxidative stress, and hormonal imbalances, all of which can increase the risk of diabetes. At Pain 2 Wellness Healthcare, we take a comprehensive approach to address these environmental factors and support the body's natural detoxification processes. Our integrative approach includes personalized detoxification plans that help eliminate toxins and reduce the burden on the body's systems. By addressing environmental factors, we can help patients improve their overall health and reduce their risk of developing diabetes. This holistic approach ensures that all aspects of a patient's health are considered and addressed, leading to better health outcomes. The Importance of Sleep and Rest Adequate sleep and rest are crucial for maintaining good health and managing type 2 diabetes. Poor sleep quality and sleep deprivation can lead to hormonal imbalances, increased insulin resistance, and elevated blood sugar levels. At Pain 2 Wellness Healthcare, we emphasize the importance of healthy sleep habits in our diabetes management plans. We work with our patients to develop strategies for improving sleep quality and ensuring they get the rest they need. Good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a relaxing bedtime routine, and minimizing exposure to screens before bed, can significantly improve sleep quality. By prioritizing sleep and rest, patients can enhance their overall health, improve blood sugar control, and reduce the risk of diabetes-related complications. Our team provides guidance and support to help patients develop healthy sleep habits and achieve better health outcomes. Contact Us Understanding the root causes of type 2 diabetes is essential for effective management and reversal of the condition. At Pain 2 Wellness Healthcare, we are dedicated to helping our patients address these underlying factors through a comprehensive and integrative approach. By focusing on diet, exercise, stress management, and other lifestyle changes, we empower our patients to take control of their health and achieve lasting wellness. If you are ready to explore the benefits of integrative medicine for managing type 2 diabetes, contact us today at drhelen@p2whealth.com or call (256)325-5700 to schedule a consultation. Let us help you on your journey to better health.