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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.
Latest Episodes
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- 2 weeks ago12 min
Fasting From 160 mg/dL to Normal and 60 Pounds Down
What happens when someone decides they no longer want to "manage" diabetes… but actually reverse the root cause? In this powerful transformation story, you'll hear how one woman went from feeling scared, hopeless, and physically unwell to losing 60 pounds, dramatically lowering her fasting blood sugar from the 160 mg/dL range to normal, and completely changing the trajectory of her life using the Mastering Diabetes Method. After years of witnessing the devastating effects of poorly managed diabetes while working in hospitals, she knew she wanted a different future. What she discovered was a science-backed, low-fat, whole food, plant-based approach that helped her restore insulin sensitivity, regain energy, and finally feel hopeful again. In this episode, you'll learn: • How her fasting blood sugar dropped from the 160 mg/dL range to consistently between 80–95 in just 4 months • Why eating more fruit and carbohydrates actually improved her blood sugar control • How she lost 60 pounds naturally while feeling full and satisfied • The surprising reason she no longer craves the foods she once thought she could never give up • How simple habits like meal timing and eating more greens improved her morning glucose levels • Why community support and coaching made such a major difference in her success • What it feels like to regain confidence, energy, and excitement for the future after a diabetes diagnosis • How insulin resistance can improve rapidly when excess fat is removed from muscle and liver cells This episode is more than just a weight loss story. It's a reminder that when you address the true root cause of insulin resistance, your blood sugar, energy, mindset, and quality of life can change in ways you never thought possible. If you've been told that diabetes is progressive and inevitable, this conversation may completely shift your perspective. 👉 Watch the full YouTube video here: https://www.youtube.com/watch?v=KzIkIohCC2c&list=PLuPCNQ25duDcUYw-QAi2-H9VarwRFQq_N&index=6 👉 Want personalized support and guidance? Book a free discovery call here. Until next time, keep those carbs high and that A1c low.
- Mar 18, 202615 min
The Simple Fiber Rule for Lowering Blood Sugar
Fiber is not just about digestion. YouTube Video: https://www.youtube.com/watch?v=QI1bnFYzJRA Most people hear that fiber is good for blood sugar, but very few understand how much they actually need to create real, measurable change. The truth is, small increases in fiber are not enough to significantly impact insulin resistance. There is a therapeutic range, and when you reach it consistently, your metabolism begins to shift. In this episode, we break down the exact fiber intake levels used in randomized controlled trials to lower blood sugar, improve insulin sensitivity, and address the root cause of chronically elevated glucose. You'll learn: • The specific fiber range (30–45 grams per day) shown to improve blood sugar and insulin resistance • Why soluble fiber (7–12 grams daily) plays a critical role in metabolic health • How fiber slows glucose absorption and reduces post-meal spikes • The connection between fiber, the gut microbiome, and liver glucose output • Why high fiber intake improves fasting blood sugar overnight • How fiber improves insulin signaling at the muscle and liver level • What a full day of eating looks like when you hit the therapeutic fiber range • Why most people are eating less than half the fiber needed for real results • How combining high fiber with low fat intake accelerates insulin sensitivity These are not general nutrition tips. They are clinically studied intake levels that directly influence how glucose moves through your body, how insulin functions, and how your liver regulates blood sugar. When you consistently reach the right fiber intake, blood sugar becomes more stable, insulin sensitivity improves, and energy levels become more predictable. This episode will show you exactly how to apply this in real life using simple whole foods you already recognize. 👉 Want a done-for-you plan to hit these fiber targets? Download our free meal guide here: https://www.masteringdiabetes.org/mastering-diabetes-meal-guide-organic/ 👉 Want personalized guidance and support? Book a free call with a Mastering Diabetes advisor: https://www.masteringdiabetes.org/schedule-a-personalized-discovery-call/ Until next time, keep those carbs high and that A1C low.
- Mar 4, 202626 min
5 Ways to LOWER Blood Sugar FASTER Than Anything Else (Science Backed)
High blood sugar is not random. YouTube Video: https://www.youtube.com/watch?v=LvVxm6ktRog Most people see a high glucose number and immediately start guessing what went wrong. But blood sugar is not a mystery. It rises when three things happen at the same time: glucose stays trapped in the bloodstream, the liver releases extra glucose, and insulin signaling becomes impaired. In this episode, we break down 5 of the fastest, science-backed ways to lower blood sugar while also addressing the root cause underneath it: insulin resistance. You'll learn: • Why 15 minutes of movement can lower blood sugar even when insulin isn't working well • How muscle contraction pulls glucose directly from the bloodstream without needing insulin • Why hydration affects blood sugar concentration and hormone signaling • Why skipping meals after a high reading can actually make blood sugar worse • How fiber-rich, low-fat whole plant foods improve liver and muscle insulin sensitivity • The surprising connection between stress hormones and liver glucose release • Why tracking fasting glucose reveals whether insulin resistance is actually improving These strategies are not gimmicks. They are physiology-based levers that improve glucose uptake, reduce excess liver glucose output, and calm the hormonal signals that push blood sugar higher. When you apply them together, something powerful happens. Blood sugar stops feeling unpredictable and starts becoming manageable. You stop reacting to numbers and start understanding how to change the biology underneath them. This episode will give you a clear, actionable framework you can use immediately the next time your blood sugar runs high. 👉 Want to experience the Mastering Diabetes Method in real life? We're bringing back our in-person Mastering Diabetes Retreat in Fort Lauderdale, Florida (April 23–27, 2026). This is a fully immersive experience where meals, movement, education, and coaching are all taken care of so you can experience what it feels like to live the Mastering Diabetes Method with full support. Spots are intentionally limited so every participant receives personalized guidance and connection with the community. Learn more here: https://www.masteringdiabetes.org/retreat-2026/ Until next time, keep those carbs high and that A1C low.
- Feb 27, 202612 min
Do THIS After Eating to LOWER Blood Sugar INSTANTLY
Most people think blood sugar spikes are only about what you eat. YouTube Video: https://youtu.be/tRfNECtLsFc?si=tyvTWNqk-UpmK4vY But what if what you do in the first 15 to 30 minutes after eating matters just as much? In this episode, we break down 3 simple, science-backed movement strategies shown in randomized controlled trials to immediately flatten post-meal glucose spikes — even when carbohydrates are on your plate. You'll learn: • Why walking after meals works — and why timing matters more than total exercise volume • How seated soleus push-ups can reduce glucose excursions by over 30% • The powerful 1–3 minute stair-climbing strategy that improves insulin sensitivity in real time • How muscle contraction pulls glucose from your bloodstream independent of insulin • Why post-meal movement may be the missing link in stubborn fasting numbers These are not extreme workouts. No supplements. No complicated routines. Just strategic movement applied at the exact moment your body needs it most. We'll explain the physiology behind contraction-mediated glucose uptake, how to turn your muscles into "glucose vacuums," and how to combine these strategies with a high-carbohydrate, low-fat, whole food, plant-based diet to improve insulin sensitivity meal by meal. This episode isn't about restriction. It's about leverage. If you're ready to lower post-meal spikes starting with your very next meal, this episode gives you the exact blueprint. 👉 Want to experience the Mastering Diabetes Method in real life? Join us at our 2026 in-person retreat in Fort Lauderdale, Florida. Spots are limited. To learn more, visit: https://www.masteringdiabetes.org/retreat-2026/ Until next time, keep those carbs high and that A1C low.
- Feb 17, 202613 min
AVOID These 5 Foods to Reverse Diabetes
Most people are told to fear carbohydrates. But what if the real driver of insulin resistance is something else entirely? In this episode, we break down the 5 foods that quietly increase fat inside your liver and muscle cells, impair insulin sensitivity, and keep blood sugar elevated—even in people who believe they're eating "healthy." You'll learn: • Why fried foods flood your bloodstream with free fatty acids and inflammatory compounds that worsen insulin resistance • How processed "health" foods like protein bars and shakes impair glucose tolerance • The biggest myth in diabetes nutrition—and why excess dietary fat, not carbohydrates, blocks insulin action • How cheese and high-fat dairy silently increase saturated fat intake and reduce metabolic flexibility • Why red and processed meat increase oxidative stress, inflammation, and diabetes risk We connect large population studies, metabolic research, and thousands of real-world client transformations to explain how lowering dietary fat—especially saturated fat—can rapidly improve insulin sensitivity. You'll also learn what to eat instead: whole fruits, legumes, intact whole grains, and starchy vegetables that help your cells clear excess fat and restore normal glucose control. This episode isn't about fear. It's about clarity. Once you understand what's happening inside your cells, reversing insulin resistance becomes simple, practical, and powerful. If you're ready to lower your A1C, improve fasting glucose, and regain energy—without extreme dieting—this episode will show you where to start. 👉 Ready to take action and get personalized support? 🗓️ Book your free discovery call today and start reversing insulin resistance the right way.
- Feb 12, 202622 min
This Will Melt Your Visceral Fat In 30 Days
Why visceral fat behaves differently than other body fat—and why it drives high fasting glucose • How fat stored inside your liver interferes with normal glucose control while you sleep • Why lowering saturated fat can rapidly improve insulin sensitivity—even without cutting calories • How time-restricted eating helps your liver shift from storing fat to burning it • Why Zone 2 cardio is one of the most effective tools for shrinking liver fat • How increasing fiber intake supports gut health, lowers inflammation, and improves metabolic markers • The exact 5-lever blueprint to reduce visceral fat and restore insulin sensitivity We connect randomized clinical trials, metabolic research, and real-world results to show how low-fat, whole food, plant-based nutrition—paired with strategic fasting and consistent movement—can help clear liver fat, lower fasting glucose, and improve energy and mental clarity. If you're tired of seeing high morning numbers and wondering what you're doing wrong, this episode will show you what's really happening inside your body—and how to fix it from the inside out. 👉 Ready to take action and get personalized support? 🗓️ Book your free discovery call today and start reversing insulin resistance the right way.
- Feb 4, 202621 min
These 5 Foods REVERSE Type 2 Diabetes FASTER Than Anything Else
Waking up with higher blood sugar than you went to bed with can feel confusing, frustrating, and completely out of your control. But it's not random—and it's not caused by carbs or fruit. In this episode, we break down what's actually driving high fasting blood sugar and insulin resistance, and why decades of research point to fat inside muscle and liver cells as the real root cause. You'll learn: • Why fasting blood sugar rises overnight—even when you eat "perfectly" • The exact biological mechanism that blocks insulin from doing its job • Why carbs and fruit aren't the problem—they just expose insulin resistance • The 5 core foods that help clear fat from cells and restore insulin sensitivity • How real people lower fasting glucose and flatten post-meal spikes with food, not restriction This episode connects the dots between physiology, clinical research, and everyday meals you can start eating today—without fear, extremes, or carb avoidance. If you're tired of chasing numbers and ready to understand why your blood sugar behaves the way it does—and how to fix it from the inside out—this episode is for you. 👉 Ready to get the tools you need for consistency and healing? 🗓️ Book a free discovery call today
- Oct 23, 202510 min
THIS Lowers Blood Sugar Levels FASTER Than Anything Else
*FREE TRAINING: https://go.masteringdiabetes.org/a1c-training-register —--- You've probably heard that lowering your blood sugar takes months — but what if that's not true? In this episode, we share seven science-backed strategies that can lower your blood sugar faster than you think — while improving insulin sensitivity, gut health, and fat metabolism naturally. You'll learn: • Why eating earlier in the day (the "sunrise eating window") can dramatically improve fasting glucose overnight • How chewing your food 40–50 times — the "5-0-2 secret" — cuts post-meal spikes and keeps you feeling satisfied longer • The after-meal "sponge effect" that turns your muscles into glucose vacuums when you walk right after eating • How feeding your gut microbes with foods like beans, lentils, and onions strengthens your body's insulin defense system • Why simple resistance training upgrades your muscle's glucose transporters (GLUT4) for steady blood sugar control • The fastest way to clear excess fat from your liver and muscle cells — the true root cause of insulin resistance • How to combine fasting, movement, and microbiome support into a powerful daily rhythm that resets your metabolism If you're ready to take control of your blood sugar naturally — without restriction, confusion, or crash diets — this episode will show you exactly where to start. 🎥 Watch the video here: https://youtu.be/cEGlibVfG7c?si=CY51yqLjveDoGAXR 👉 Ready to reverse insulin resistance and finally get long-term results? 🗓️ Book a free discovery call today: https://masteringdiabetes.org/schedule-a-personalized-discovery-call
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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