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by Reverse insulin resistance permanently
Welcome to the Mastering Diabetes Audio Experience, where we teach you how to sit in the driver's seat of your diabetes health for the rest of your life. We'll teach you how to reverse insulin resistance, achieve your ideal body weight, gain energy, and get your BEST A1c following almost 100 years of evidence-based research in the Mastering Diabetes Program. Our program teaches you how to reverse prediabetes and type 2 diabetes, and how to simplify your life with type 1 diabetes by maximizing your insulin sensitivity using food as medicine. We are on a bold mission to reverse insulin resistance in 1 million people. We're glad to have you joining us.
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- 1 weeks ago12 min
This Beats Walking After Meals for Blood Sugar (Here's the Catch)
What if you could help lower your post-meal blood sugar without even leaving your chair? 👉 Learn More About the Mastering Diabetes Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch the Full Video Version on YouTube: https://youtu.be/dpasr59yAjs 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide We all know that taking a walk after meals can be one of the most useful things you can do for blood sugar. But what happens when you can't walk? Maybe you're stuck at your desk, sitting through a long meeting, traveling on a plane, or simply don't have the time. In this episode, Robby Barbaro breaks down research on one surprisingly small muscle in your calf called the soleus and explains how activating it while sitting may help your body clear glucose from the bloodstream without relying entirely on insulin. In one study, sustained soleus activity reduced the post-meal glucose response by 52% and reduced the amount of insulin needed by 60%. But there's an important catch: those results came from keeping the muscle active for about three hours, not from a quick five-minute exercise. In this episode, you'll learn: • Why walking after meals can help lower blood sugar • How contracting muscles can take up glucose through a pathway that does not require insulin • What GLUT4 transporters are and why movement activates them • Why the soleus muscle is uniquely suited for long periods of low-intensity activity • How to activate the soleus while sitting at a desk or in a chair • Why this simple movement can be useful during meetings, flights, or long periods of sitting • Where the widely shared "52% lower glucose spike" claim actually comes from • Why the full effect required hours of continuous movement in the original research • What a newer study in people with prediabetes found about post-meal glucose • Why larger muscles like your quads and glutes may produce more benefit when you only have a few minutes • How a few minutes of squats or repeated sit-to-stands can provide another option • Why movement helps manage glucose that is already in your bloodstream but does not replace addressing insulin resistance at the root The seated movement itself is incredibly simple. Sit with your feet flat on the floor and keep your toes planted. Raise your heels like you're performing a seated calf raise, then lower them slowly and gently. Repeat at a comfortable pace for as long as practical. The goal isn't intensity. It's keeping the soleus muscle quietly working during time you would otherwise spend completely sedentary. But here's the catch. The dramatic results you may have seen shared online did not come from doing a few calf raises for five minutes. In the original study, participants kept the muscle active for approximately three hours while their bodies processed glucose. So if you only have a few minutes, Robby explains that using larger muscle groups may make more sense. Squats, repeated sit-to-stands, stairs, or a short walk recruit much more muscle at once. The bigger lesson is flexibility. You can use a lot of muscle for a short period of time, or a small muscle like the soleus for a longer period while you're already sitting. And neither strategy replaces the bigger goal. Movement helps your body deal with glucose that is already circulating after a meal. Improving insulin sensitivity over time requires addressing the underlying metabolic environment as well. If you're taking glucose-lowering medication, talk with your healthcare provider before making significant changes to your exercise or movement routine. 👉 Learn More About the Mastering Diabetes Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1C low.
- 2 weeks ago15 min
The Insulin Resistance Clue Hiding in Your Cholesterol Test
Could one of the most useful clues about insulin resistance already be sitting in your latest blood work? 👉 Join the Mastering Diabetes Retreat Waitlist: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch the Full Video Version on YouTube: https://www.youtube.com/watch?v=T6b7wvE8y9Y&t=48 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide In this episode, Robby Barbaro explains a simple calculation you can make using two numbers that are probably already on your standard lipid panel: your triglycerides and HDL cholesterol. By dividing your triglycerides by your HDL, you get what's known as the triglyceride-to-HDL ratio—a measurement researchers have studied as a potential clue to insulin resistance and metabolic health. But there's an important catch. This ratio is not a diagnosis, and there is no single cutoff that can tell everyone whether they are insulin resistant. In this episode, you'll learn: • How to calculate your triglyceride-to-HDL ratio using a standard lipid panel • Why researchers became interested in this ratio as a marker of insulin resistance • Why insulin resistance can cause triglycerides to rise while HDL decreases • What research suggests about higher triglyceride-to-HDL ratios and future type 2 diabetes risk • Why a ratio around 3.5 has appeared in some research—but should not be treated as a universal diagnostic cutoff • How sex, ethnicity, genetics, medications, alcohol intake, fasting status, and metabolic health can affect the interpretation • Why a low ratio doesn't automatically prove you're insulin sensitive • Why a high ratio doesn't automatically mean you have insulin resistance • Why people following a low-fat, whole-food, plant-based diet sometimes see their HDL decrease • Why a lower HDL number isn't necessarily a problem when triglycerides, blood sugar, blood pressure, and other markers are improving • Why trying to raise HDL simply for the sake of raising the number may miss the bigger metabolic picture • How food quality matters—even within a plant-based diet • Why insulin resistance can begin developing years before fasting glucose or A1C becomes abnormal • How this simple ratio can help you ask better questions about your metabolic health The calculation itself is simple: Triglycerides ÷ HDL = Triglyceride-to-HDL Ratio For example: Triglycerides: 60 HDL: 50 60 ÷ 50 = 1.2 Robby explains that ratios around 1 or below generally represent a favorable pattern, while ratios around 1.5–2 can also be reassuring. Once the ratio begins moving above roughly 2–3, it may be worth looking more closely at the rest of your metabolic picture. Ratios above approximately 3–3.5 have been associated with insulin resistance in a number of studies. But these are not diagnostic zones. A ratio of 2.9 doesn't prove you're insulin sensitive, and a ratio of 3.1 doesn't automatically mean you're insulin resistant. Think of the number as a clue—not a verdict. The bigger lesson is to avoid becoming obsessed with any single lab value. Look at your triglycerides, HDL, glucose, blood pressure, fasting insulin when available, diet, and overall metabolic health together. Because sometimes the early warning signs of insulin resistance may already be sitting in your medical records long before blood sugar reaches the prediabetes or type 2 diabetes range. The October 29–November 2 Mastering Diabetes Retreat in Miami is officially sold out. 👉 Join the waitlist for the next Mastering Diabetes Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1C low.
- 3 weeks ago3 min
Two Free Tricks That Drop Blood Sugar in Minutes
Ready to lower your blood sugar and better understand what's driving those high numbers? 👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch the Full Video Version on YouTube: https://www.youtube.com/watch?v=WdDsEpYxBnA 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Seeing a high number on your glucose meter can be stressful. In this episode, Robby Barbaro shares two simple, free strategies you can use in the moment to help bring blood sugar down—while also stepping back to explain why blood sugar gets high in the first place. You'll learn how stress hormones can affect liver glucose output, why slowing your breathing may help calm that response, and how even a short period of movement can help your muscles pull glucose from the bloodstream. In this episode, you'll learn: • Why stress and anxiety can raise blood sugar • How cortisol and adrenaline can signal your liver to release more glucose • Why a longer exhale can help activate the parasympathetic nervous system • How to use a simple 4-second inhale and 6-second exhale breathing pattern • Why this technique may be especially useful when you're feeling anxious about a high glucose reading • How 10–15 minutes of movement can help lower blood sugar • Why muscle contraction allows glucose to move into muscle cells through a pathway that does not rely on insulin • Why even something as simple as walking can be a useful tool • How these immediate strategies fit into the bigger picture of insulin resistance • Why managing a high number in the moment is different from addressing the root cause over time The first strategy is simple: Breathe in through your nose for 4 seconds, then breathe out slowly through your nose for 6 seconds. Repeat this pattern for a few minutes. The goal is to help shift your nervous system away from a stress response and toward a calmer "rest and digest" state. The second strategy is movement. Even 10–15 minutes of light activity, such as walking, can activate your muscles and give glucose another pathway out of your bloodstream. These strategies can be useful tools when your glucose is running high, but the bigger goal is still to understand and address why high blood sugar is happening in the first place. And an important reminder: this is not an anti-medication message. Never stop or change your medication without working with your healthcare team. 👉 Learn more about the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ The next retreat takes place October 29 through November 2, 2026 in Miami, Florida. Attendance is limited to just 12 people and includes prepared meals, guided movement, personalized coaching, and a supportive community. 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1C low.
- Oct 6, 20269 min
How to Fix Your Gut to LOWER Blood Sugar
Ready to improve insulin sensitivity and support healthier blood sugar from the inside out? 👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch the Full Video Version on YouTube: https://www.youtube.com/watch?v=SWzhvXFHQ1A 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide What if insulin resistance doesn't just start with the food on your plate, but also with what's happening inside your gut? In this episode, Robby Barbaro explores the connection between your gut microbiome, inflammation, and blood sugar control, and explains why the bacteria living inside your digestive system may play an important role in insulin sensitivity. You'll also learn why probiotic supplements, despite all the attention they receive, may not be the most reliable way to improve gut health, and why the more powerful strategy may already be sitting in your kitchen. In this episode, you'll learn: • How the gut microbiome may be connected to type 2 diabetes • Why people with type 2 diabetes often have lower levels of certain beneficial bacteria • How gut bacteria that produce butyrate may help support a healthier intestinal lining • How an imbalance in gut bacteria may contribute to inflammation and insulin resistance • Why chronic inflammation can interfere with insulin signaling • What the research shows about probiotics and blood sugar control • Why probiotic supplements sometimes produce only modest or inconsistent results • Why many probiotic bacteria may not survive the acidic environment of the stomach • How fiber feeds the beneficial bacteria already living in your gut • Why beans, lentils, whole grains, vegetables, and fruit can support a healthier microbiome • How gut bacteria convert fiber into short-chain fatty acids like butyrate and acetate • Why these compounds may help support insulin sensitivity and glucose metabolism • How even simple dietary changes can begin shifting the gut microbiome • Why resistant starch from beans, lentils, and cooked-and-cooled potatoes, rice, and pasta can help feed beneficial bacteria The key takeaway isn't that you need to find the perfect probiotic supplement. It's that you can create a healthier environment for the beneficial bacteria you already have. Fiber-rich whole plant foods provide the fuel those bacteria need to produce compounds that support gut health, reduce inflammation, and help your body respond to insulin more effectively. Rather than trying to manage your microbiome from the outside in, this episode shows you how to support it from the inside out with the foods you eat every day. 👉 Learn more about the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ The next retreat takes place October 29 through November 2, 2026 in Miami, Florida. Attendance is limited to just 12 people and includes prepared meals, guided movement, personalized coaching, and a supportive community. 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1C low.
- Sep 27, 202620 min
Eat Bread, Pasta, and Rice Without Spiking Your Blood Sugar
Want to eat foods like rice, bread, and pasta without sending your blood sugar soaring? 👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch the Full Video Version on YouTube: https://www.youtube.com/watch?v=WDaM_IxJ68s&t=1s 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide What if you could eat the exact same bowl of rice, piece of bread, or serving of pasta—but get a dramatically different blood sugar response simply by changing how you prepare it, what you eat with it, and what you do afterward? In this episode, Robby Barbaro breaks down four practical tools that can help reduce post-meal blood sugar spikes without eliminating carbohydrate-rich foods from your diet. But more importantly, he explains why these strategies are only supportive tools—the ultimate goal is to improve insulin sensitivity so your body can process carbohydrates more effectively in the first place. In this episode, you'll learn: Why two people can eat the exact same plate of pasta and experience completely different blood sugar responses How insulin sensitivity influences what happens after you eat carbohydrates How cooking and cooling rice, potatoes, or pasta can increase resistant starch Why beans, lentils, chickpeas, and split peas naturally contain resistant starch How resistant starch may help slow digestion and support healthier glucose and insulin responses Why the order you eat your food can change your post-meal blood sugar response How starting with vegetables and plant protein before eating starch may help reduce glucose spikes Why even a short 5–10 minute walk after eating can help your muscles clear glucose from your bloodstream How muscle contraction activates GLUT4 transporters and allows glucose uptake with less dependence on insulin Why simple movements like wall sits, squats, or calf raises can also be useful after meals How barley and oats use beta-glucan fiber to form a natural gel that slows digestion How combining several of these strategies in the same meal may create a greater effect than relying on one alone One example might look like this: Cook and cool your starch, add lentils or beans, start your meal with vegetables, include barley or oat groats, and then take a short walk afterward. Each strategy targets a different part of the glucose response—from digestion and absorption all the way to how quickly your muscles remove glucose from your bloodstream. But there's an important distinction. These tools can make individual meals easier to manage, but they don't replace the bigger goal: improving insulin sensitivity at the root. Robby explains how following a low-fat, whole-food, plant-based approach over time can help reduce the accumulation of fat inside muscle and liver cells, allowing insulin signaling to work more effectively. As insulin sensitivity improves, you may find that you need fewer of these meal-by-meal strategies because your body becomes better at processing carbohydrate-rich foods on its own. And instead of treating your glucose meter like a report card, use it as feedback. Track your fasting glucose and your response after meals, experiment with these strategies, and watch for trends over time. The goal isn't to fear bread, rice, pasta, potatoes, or other carbohydrate-rich foods. It's to create a body that can process them more effectively. 👉 Learn more about the Mastering Diabetes Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ The next retreat takes place October 29 through November 2, 2026 in Miami, Florida and is intentionally limited to just 12 attendees, with meals, guided movement, personalized coaching, and community built into the experience. 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1C low.
- Sep 16, 20269 min
From A1C 12.0 to 5.0: Karen's Type 2 Diabetes Transformation
Ready to improve insulin sensitivity and lower your blood sugar naturally? 👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch Karen's Full Story on YouTube: https://www.youtube.com/watch?v=5fnTBGRENRg 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Read Karen's Full Mastering Diabetes Story: https://www.masteringdiabetes.org/health-reset-retreat/ What happens when you already know what to do for your health but old habits start creeping back in and you need a reset? In this episode, you'll hear Karen's story after living with type 2 diabetes for more than 20 years. When she was first diagnosed, she says she was given a glucometer and told to monitor her blood sugar, but received very little guidance about the role lifestyle could play. Over the years, as her medications continued to increase, Karen began searching for another approach. Eventually, she discovered Mastering Diabetes and experienced significant improvements in her health including bringing her A1c from 12.0 down into the 6s and, at one point, maintaining an A1c between 5.0 and 5.2 for an entire year. But Karen came to the Mastering Diabetes Retreat realizing that even when you know the principles, sometimes you need support, community, and a fresh perspective to get back on track. In this episode, you'll learn: • How Karen went from an A1c of 12.0 to as low as 5.0 • Why she came to the retreat even after years of experience with the Mastering Diabetes Method • The habits she realized needed some "tweaking" • Why she learned she needed to eat more not less to properly fuel herself • How increasing exercise became one of her biggest takeaways • Why her short post-meal walks needed to evolve into a more complete movement routine • How the coaching team helped her identify areas she could improve • Why eating larger, more satisfying meals earlier in the day helped reduce the urge to snack • How she lost two pounds during the retreat while feeling stronger and more energized • Why she was nervous about the exercise sessions and how the coaches made them approachable • What she learned from the retreat lectures, including health topics beyond diabetes • How the retreat community helped her feel supported and less alone • Why her doctor reduced her blood pressure medication by half during this period • How just a few focused days helped Karen leave feeling motivated to continue the work at home Karen didn't come to the retreat because she was starting from scratch. She came because she wanted a reset. And what she discovered was that knowing what to do and consistently doing it are two different things. Sometimes a supportive environment, personalized coaching, structured exercise, abundant whole foods, and a community working toward similar goals can help you see the small changes that are difficult to recognize on your own. As Karen put it, the retreat gave her the "jumping board" she needed to take what she already knew and put it into action again. <p d
- Sep 9, 202617 min
Does Keto Actually Reverse Type 2 Diabetes?
*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:03a9ede2-1c5e-406c-856c-bb1a925a6e90-2" data-turn-id-container= "request-WEB:03a9ede2-1c5e-406c-856c-bb1a925a6e90-2" data-testid= "conversation-turn-6" data-turn="assistant"> Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://www.youtube.com/watch?v=lH0erwb__OA 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 See Real Mastering Diabetes Success Stories: https://www.masteringdiabetes.org/case-studies/ What if lowering your blood sugar by removing carbohydrates isn't the same thing as actually reversing insulin resistance? In this episode, Robby Barbaro takes a closer look at one of the biggest debates in diabetes nutrition: whether keto, carnivore, and low-carbohydrate diets actually address the underlying cause of insulin resistance—or simply lower blood glucose by removing the foods that reveal the problem. You'll learn why a lower A1C is absolutely meaningful, but doesn't necessarily tell you whether your muscle and liver cells have become more sensitive to insulin. Robby also breaks down research comparing ketogenic diets with low-fat, whole-food approaches and explains why weight loss can make the results of low-carb studies more complicated than they initially appear. You'll also hear the remarkable story of T, who started with an A1C of 15.5 and was prescribed insulin before every meal plus once daily. Within three months, she was off insulin, her A1C fell to 7.8 and later reached 6.5—all while eating carbohydrate-rich whole foods like bananas, blueberries, and potatoes. In this episode, you'll learn: Why lowering blood sugar by restricting carbohydrates isn't necessarily the same as improving insulin sensitivity Why A1C tells you how much glucose has been in your blood—but not necessarily why it went down The important difference between clinical diabetes remission and restoring carbohydrate tolerance
- Sep 1, 202619 min
3 Things That Lower Insulin Resistance Faster Than Cutting Carbs
Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://www.youtube.com/watch?v=6dbC7O6RBfk 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 See Real Mastering Diabetes Success Stories: https://www.masteringdiabetes.org/case-studies/ What if the key to improving type 2 diabetes isn't cutting carbohydrates—but giving your pancreas the conditions it needs to work more effectively? In this episode, Robby Barbaro explains what's happening inside your pancreas, muscles, and liver when insulin resistance develops—and breaks down three practical shifts designed to improve insulin sensitivity and reduce the burden on your beta cells. You'll also hear the remarkable story of Susan, who started with an A1C of 8.1 and, after six months of applying the Mastering Diabetes Method, reduced it to 4.9 while losing 29 pounds. In this episode, you'll learn: Why type 2 diabetes is fundamentally connected to insulin resistance—not simply high blood sugar How excess fat inside muscle and liver cells can interfere with insulin signaling Why lowering dietary fat can improve your body's ability to process carbohydrate-rich whole foods Which fruits, vegetables, legumes, whole grains, and starches can form the foundation of an insulin-sensitizing diet Why foods like potatoes, beans, rice, oats, and fruit don't need to be feared How intermittent fasting may help reduce stored fat inside the liver and muscles Why the dawn phenomenon can cause elevated fasting blood sugar even when you haven't eaten How a 16:8 eating schedule can be used to support insulin sensitivity Why eating earlier in the day may be more beneficial than eating late at night How contracting muscles can take up glucose through an insulin-independent pathway Why a simple 10–15 minute walk after meals can make a meaningful difference How dietary changes, fasting, and movement work together to reduce the workload placed on your pancreas How Susan reduced her A1C from 8.1 to 4.9 How Lenny reduced her A1C from 6.4 to 5.3 while losing 96 pounds The goal isn't to fear carbohydrates or spend the rest of your life trying to manage blood sugar spikes. It's to improve the underlying insulin resistance so your body becomes better at processing carbohydrate-rich whole foods. By reducing dietary fat, creating periods of negative energy balance, and consistently activating your muscles, you can create an environment that supports greater insulin sensitivity and healthier glucose metabolism. If you're struggling with elevated A1C, high fasting glucose, insulin resistance, or type 2 diabetes, this episode will help you understand what may be happening beneath the surface—and the lifestyle strategies you can start using to address it. Keep your carbs high and your A1C low.
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About Mastering Diabetes Audio Experience
Welcome to the Mastering Diabetes Audio Experience, where we teach you how to sit in the driver's seat of your diabetes health for the rest of your life. We'll teach you how to reverse insulin resistance, achieve your ideal body weight, gain energy, and get your BEST A1c following almost 100 years of evidence-based research in the Mastering Diabetes Program. Our program teaches you how to reverse prediabetes and type 2 diabetes, and how to simplify your life with type 1 diabetes by maximizing your insulin sensitivity using food as medicine. We are on a bold mission to reverse insulin resistance in 1 million people. We're glad to have you joining us.
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