Diabetes Protocol A Guide to Understanding  Managing Type 2 Diabetes
                     
Diabetes Protocol
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be mistakes in typography or content. Also, this eBook provides information only up to
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Diabetes Protocol
T a b l e  O f  C o n t e n t s
Introduction – Diabetes Protocol 4
Understanding Type 2 Diabetes 7
Diabetes and Hormones 9
Diabetes and Stress 10
Resetting Your Lifestyle – Dos and Don’ts 11
The Dos 12
The Don’ts 14
Diabetes Protocol - Part I 16
The Worst Foods to Ditch Today 16
The Best Foods to Embrace 25
Diabetes Protocol – Part III 35
The Power of Superfoods and Condiments 35
Diabetes Secret Super Drinks 45
Planning for a 2-Week Super Drink Major
Detox 53
Diabetes Protocol - Part III 55
Brisk Walking 56
Swimming 57
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Diabetes Protocol
Cycling 57
Light Aerobic Dance 58
Strength Training For Diabetes 60
The Ultimate Diabetes Workout 62
Guided Meditation and Diabetes 62
Progressive Relaxation 63
Transcendental Meditation 64
Diabetes Protocol - Part IV 66
The Importance of Mindful Eating 66
How to Practice Mindful Eating 67
Cultivating a Healthy Mindset in 5 Easy
Steps 69
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Diabetes Protocol
Introduction – Diabetes Protocol
The number of people with diabetes has leaped in recent years. In 2017 alone,
the global prevalence of diabetes was 8.8% amongst the world population. This
translated to nearly 424.9 million people being diagnosed with diabetes mellitus.
It is estimated that the numbers will exponentially rise to somewhere around
628.6 million by the year 2045 (European Society of Cardiology, 2019).
As we witness another year, these staggering statistics on diabetes only add to
the growing concern.
It can take a physical, emotional, and mental toll on a person’s life. In most cases,
we think we know how to manage it. Whether it’s a prescription drug or insulin
shot, most of us think that’s the only way to deal with diabetes.
But there’s a bigger, deeper truth that has been kept hidden from you for a long
time. If you’re suering from diabetes for as long as you can remember, then
hear this out – your condition is not permanent. You don’t have to live at the
mercy of blood sugar medicines or painful needles to continue living like a
normal individual.
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Diabetes Protocol
You have the power to take the reins and turn your condition around. Sounds
impossible? It probably does to someone who has given up all hope in treating
their diabetic condition. However, if you’re reading this book, it’s probably
because you do have some ounce of hope that your diabetes can be reversed
and managed successfully.
The Diabetes Protocol is here to prove to you just that. This program is a holistic,
science-backed guide that teaches you how you can free yourself of diabetes.
No, it doesn’t make tall promises or false claims. Rather, this guide will empower
you to tap into alternative methods of healing. At times, the answers to our
aching are quite simple.
And, the answers to your condition are found in nature and healing. Here you will
nd solutions for diabetes that you’ve probably never heard of.
You will be introduced to some of the most powerful, life-giving foods that will not
only help you manage diabetes but reduce your dependence on drugs as well.
This book shall explain the simple dos and don’ts of successful diabetes
management. With expert knowledge on nutrition, metabolism-boosting foods,
lifestyle habits, and exercise tips, the Diabetes Protocol is here to pull you out of
your despair.
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Diabetes Protocol
If you stick long enough, this book will reveal a special chapter that’s closely
related to diabetes. Curious to know? You will have to read this book to nd out!
All in all, the Diabetes Protocol will equip you with eective strategies, self-
control, dietary tips, and superior knowledge on nutrition to come out successful
at the other end. Investing in your health is a very special thing to do and you’ll
nd all the motivation and knowledge you need right in this book.
Good Luck!
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Diabetes Protocol
Understanding Type 2 Diabetes
This chapter may sound like something you’d want to skip. After all, since you’ve
been living with diabetes for so long, you’re probably aware about everything
that there is to know, right?
Not quite. Diabetes mellitus is a highly complex metabolic disease that goes
deeper than just erratic blood sugar. It’s important to understand that by taking a
blood sugar pill or an insulin shot, you’re not treating your condition. You’re only
controlling it. Your diabetic condition remains where it has been from the start.
Treating diabetes is a whole dierent ball game. For one, it pushes you to stop
relying on medications and start making radical lifestyle choices. Yes, the
commitment is huge but only until you begin to experience its miraculous
benets. To fully immerse yourself in the Diabetes Protocol, you must rst
understand what Type 2 Diabetes really is. This will serve as your rst step in
nally learning how to manage it.
There are several types of diabetes, but the most prevalent is Type 2 Diabetes. In
this condition, the body is unable to use insulin properly. The cells of your body
are not able to respond to insulin in the way that they should. As a result of this
resistance, the sugar begins to accumulate in the bloodstream. This triggers high
blood sugar, which if left untreated, can lead to serious conditions like
hyperglycemia.
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Diabetes Protocol
High blood sugar can damage the crucial vessels that carry blood to all the vital
organs in your body. This leaves you vulnerable to acute health risks like heart
disease, nerve problems, and kidney diseases. Sounds absolutely scary, doesn’t
it? So, what is the most obvious plan of action? Pop a blood sugar pill or prick a
needle for insulin!
However, don’t you want to know where all this excess sugar is coming from? If
your body has become resistant to insulin, is there a way to control your sugar so
that those insulin levels can naturally go down? There certainly is!
The main and obvious culprit behind high blood sugar is carbohydrates. Your
diet mostly contains of starches, sugars, and ber, which are all the major groups
of carbs. These carbohydrates are broken down into simple sugars, which then
turn into glucose and are absorbed into the bloodstream.
In a normal person’s body, the liver is responsible for storing this sugar for a time
when their body might require it. When you’re not eating during the day or
overnight, the liver supplies glucose to the body through a process called
glycogenolysis. A person with type 2 diabetes, however, has insulin resistance,
which means the body doesn’t use the insulin properly to digest the glucose in
the bloodstream.
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Diabetes Protocol
Diabetes and Hormones
In addition to this, the beta cells of the pancreas have a crucial role to play as
well. They are responsible for secreting and synthesizing amylin and insulin.
These cells actually make up majority of the 50-70% of all the cells inside the
human islets. However, a type-2 diabetes patient possesses beta cells that don’t
function properly. Their strength is diminished, which leads to reduced secretion
of insulin. This leads to an accumulation of glucose in the bloodstream.
Along with insulin, there are several other hormones that do, in fact, aect your
blood sugar levels. These are amylin, cortisol, glucagon, epinephrine, GLP-1,GIP,
and the growth hormone. All of these hormones are supposed to regulate blood
sugar in a normal person’s body. However, people with diabetes tend to have
high glucagon levels, especially during mealtimes. The hormones seem to
function in the opposite way, where the more they consume, the higher their
glucagon levels rise.
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Diabetes Protocol
Diabetes and Stress
Apart from your diet, stress has a fundamental role to play in the onset of
diabetes. In normal situations, your sugar levels rise to combat an incoming
infection, illness or disease. This is how the body reacts by lowering down insulin
levels and increasing adrenaline and glucagon levels. At the same time, a
stressful situation also raises cortisol and the growth hormone, making the body
tissues less responsive to insulin. Now, there is plenty of glucose in the
bloodstream that the body can use to respond to a stressful situation.
However, someone with diabetes already has low blood sugar due to incessant
medications or insulin. With low levels of glucose, they are unable to cope with
stress the way a healthy individual can. This aggravates their stress and puts the
body under serious strain.
Hence, several external factors have either caused or aggravated diabetes in
your body. So, now that you know the dierent ways type 2 diabetes aects your
body, you probably want to nd a remedy or at least, a way to manage it without
depending so much on medication.
You are now about to step into the miraculous but practical and achievable
Diabetes Protocol.
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Diabetes Protocol
Resetting Your Lifestyle – Dos and Don’ts
Before we discuss the Diabetes Protocol, it’s important to re-assess your life and
your values. Why do you want this? What purpose will this program serve for you?
Are you in it for the long term?
With a busy lifestyle and tons of responsibilities, it can be hard to lose track of the
dos and don’ts of a diabetes management lifestyle. A person with diabetes can’t
rely on their body to keep their blood sugar level under control. They have to x
their food choices and eating habits to maintain their blood sugar in a safe
range.
This means that every morsel of food you eat should be conscious and mindful.
You need to know how the foods you’re eating will impact your blood sugar. It’s a
huge commitment but one that is so worthwhile. Once you get the hang of it,
making healthy choices will become eortless and an integral part of your
personality.
For this reason, setting yourself on track beforehand is extremely important. With
that said, here are some dos and don’ts that you need to commit to as you
embark on this profound journey.
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Diabetes Protocol
The Dos
Harnessing the Power of “Why”
The diabetes protocol will require commitment and honesty from your end. Your
condition is not permanent and can be successfully managed only if you
diligently follow the advice in this book. For this reason, the rst thing you must
do is start journaling about why you want to do this program. Make a list of
goals.
Perhaps, now’s the time when you want to stop feeling so defeated and hopeless
because of your diabetic condition. Maybe, you want to wake up early without
feeling lethargic and bogged down. Ponder over all the things you could do if you
weren’t bound by diabetes. Read them aloud.
There may be rough phases during this journey and cravings that will overwhelm
you. However, with these goals that fuel “why” you’re doing this, you’ll always feel
motivated and charged!
Checking Your Blood Sugar Regularly
As you get on this program, eliminating and adding foods while focusing on
certain food groups more than the others will cause uctuations in your blood
sugar. For this reason, you need to keep a close check on your blood sugar. Keep
a record of your blood sugar on a chart so that you can identify the rise and fall
patterns.
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Diabetes Protocol
We’d advise you to check your blood sugar during the following times:
 Once before each meal
T wo hours after you’ve had the first bite
Additionally, you must also keep your healthcare team updated to eliminate risks
and ensure your health.
Incorporating Nutrient-Dense Foods in Your Diet
This will be the biggest change in your life. Shifting your food choices doesn’t
always have to be demanding. When you do it consciously and with the intention
to improve your health, you’ll be naturally inclined to choose fruit over an
unhealthy dessert.
The secret is to keep your diet well-balanced. As long as the major chunk of your
diet consists of whole, nutritious foods, your system will remain healthy and
exible. Therefore, this is the time to say yes to veggies, fruits, whole grains, lots
of protein, and above all, a healthier and happier you.
Keep a Food Journal
A food journal can bring incredible changes in your life. It will help you control
the portions you’re consuming, identify your food intolerances – that may be
aggravating your diabetes, and lead you towards better, more nutritional
choices.
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Diabetes Protocol
Managing Stress and Low Energy Levels
For a diabetic, stress is a silent killer. It triggers high blood sugar levels, which
then accumulate in the bloodstream and can cause havoc. As you adjust yourself
to this program, you need to manage your stress levels. List down all your fears,
frustration, and worries about diabetes that have been holding you down for so
long. This book will be helping you cultivate your hobbies and ways to invest in
mindfulness so that you can manage your stress levels.
The Don’ts
Don’t Restrict Yourself Completely
Despite following a diet plan, you don’t have to hold yourself back completely. It
might prove to be counter-intuitive to your eorts at managing diabetes.
Therefore, don’t think you have to come to this program with a rigid attitude.
There’s always room for exibility and you will nd ways in here to indulge in your
favorite treats without any guilt.
Don’t Stay Dehydrated for Too Long
Water is key. It is the single most important uid you need to assist your new
lifestyle. If you haven’t been drinking enough water, now’s the time to commit.
Proper hydration can do wonders for your blood sugar. It dilutes it and helps
lower blood sugar.
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Diabetes Protocol
Don’t Give Up
Above everything, don’t give up. As you begin to incorporate this program into
your life, your body might ght and resist. You might not feel your best initially but
keep moving. As your body nourishes itself with the right foods and a healthy
lifestyle, you’ll feel energetic, condent, and less dependent on medications. So,
commit and don’t look back!
As you make room for these incredible lifestyle changes, always remember to
take care of yourself. With that said, let’s begin the Diabetes Protocol.
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Diabetes Protocol
Diabetes Protocol - Part I
The Diabetes Protocol consists of four major parts. Each section will discuss
unique strategies and lifestyle tips to control your blood sugar naturally. The rst
part is the most crucial as it will equip you in identifying the worst foods that are
eating away at your health.
The program will be following a systematic approach. It will rst focus on
eliminating the wrong foods, or at least reducing their consumption, and then
focus on slowly replacing them with whole, nutritious, and diabetic-friendly foods.
With that said, let’s get started!
The Worst Foods to Ditch Today
In essence, there are no “worst” foods that you need to abandon completely. All
the foods that are naturally provided by the earth are nutritious and immune-
boosting. However, when we talk about the “worst foods”, we are referring to
highly processed foods with preservatives and foods with heaps of added sugar.
These foods are often canned, pre-baked, or frozen, which compromises their
freshness and nutritional value. They also contain articial ingredients and their
engineering favors overconsumption. Somehow, they never make you feel full and
satiated.
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Diabetes Protocol
Any food that’s not benecial to a normal person’s body is ten times worse for
someone with diabetes. Most of these foods are extremely low in nutrition and
ber. They need less energy and time to digest, which means they can rapidly
raise blood sugar levels. You’ll be surprised at how some of you might actually be
consuming these foods without knowing their debilitating eects on your blood
sugar levels.
So, without further ado, let’s get into it!
Any and All Foods with Processed Sugars
This one’s a no-brainer for diabetics, but worth a reminder. Foods with
processed sugars mostly include desserts, candies, donuts, and cakes, which are
some of the most low-quality carbs you can consume. They push your body to
produce insulin and for a diabetic, this can spell serious danger.
It doesn’t matter if you’ve been having these sweet treats occasionally, now’s the
time to eliminate them completely. Not only will they hamper any eorts to lower
your blood sugar, but they can also contribute to serious weight gain. For a
diabetic, sugar may not be poison but in excess, it certainly is.
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Diabetes Protocol
Refined Starches
Rened starches are big oenders for a diabetic diet. Anything that’s made with
white our, for example, white bread, white pasta, and rice, can cause your blood
sugar to shoot. These carbs are usually consumed in huge amounts and play the
role of sugar once they’re in your bloodstream. Being extremely low in ber, these
foods can trigger rapid spikes in blood sugar.
Sugary Drinks
Sugary drinks are one of the worst forms of processed sugars you can consume.
Eliminate any and all sweetened beverages from your diet as soon as you can. As
you begin to replace them with healthier alternatives, your body will need time to
adjust. During this time, if you do end up going back to sugary drinks, all your
eorts will become fruitless. Therefore, now’s the time to dispose of those soda
cans and soft drinks from your fridge!
You’ll be surprised at how a 354 ml can of soda contains nearly 38 grams on
simple carbs. That’s triple the number of carbs a whole-wheat bread slice
contains (only 12 g). Notice how eating even three whole wheat bread slices can
keep most people full and satiated. 
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This isn’t a comparison between a drink and bread. This is an eye-opener as to
the magnitude of danger these drinks are putting your body through. The worst
part about sodas is that you end up chugging gulps of sugar without even
realizing it. Plus, sodas are never satiating, which means you’ll always be
tempted to reach for another one. Remember, simple carbs like these give you
nothing but empty calories and high blood sugar levels.
We’d like to make a special mention here about coee drinks. While black coee
is ne – in fact, terric for type 2 diabetes – sweetened coee drinks like a mocha
frappe should be avoided at all costs. They are loaded with sugars. Many coee
shops rival their moderately sweetened coee with a collection of decadent
desserts. They are high in both carbs and fats.
Here’s a perspective that’ll help you put your priorities in place. The Starbucks
White Chocolate Mocha is around 16-ounces. The cup contains 55 grams of
carbs or simple sugars and 430 calories. Just imagine what would happen, if you
were to order a cheesecake as well, thinking your coee isn’t sweet enough. A
Dunkaccino amounts up to 350 calories.
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All of these fancy beverages may look tempting, but they’re feeding your body
empty calories. They’re releasing glucose into your body without the hard work.
That’s what simple sugars do as opposed to complex carbs. The latter takes time
to digest and be absorbed into the body, which essentially almost never
contributes to high blood sugar. Therefore, the decision you need to make is now.
High-Sodium Deep-fried Dinners
Do you fancy some good ol’ french fries and chicken nuggets? Well, you might
have to let them go. Even battered sh dinners are cooked with all sorts of culprit
foods that can worsen your diabetes. The point here is to understand is that
these heavy foods are best consumed in moderation. A typical platter with
breaded chicken or sh, sweet coleslaw, and a bucket of fries can amount to
more than 1,000 calories in one go.
For a diabetic, sugars aren’t the type of foods you need to stay cautious of. In
your attempt to eliminate pasta, bread, and desserts, you’re forgetting one
important culprit that should be on your radar.
Salt.
Sodium is a crucial electrolyte and a mineral that maintains your body’s uid
balance. However, the moment it goes out of whack, your body becomes
vulnerable to a host of illnesses and diseases. 
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According to the Centers for Disease Control, nearly 89% of adults are already
consuming an excess of sodium in their diet. The mineral is important for healthy
muscles and proper nerve functions. However, if your body routinely receives an
excess, it can prepare the grounds of chronic blood pressure. And, we all know
what comes next–heart disease.
The science is simple. Limit your sugars and salts as well. According to the CDC’s
Dietary Guidelines for 2015-2020, the ideal amount of sodium – that’s preferably
safe for diabetics as well – is 2,300 mg. This converts to roughly 1 tsp daily. This
amount should be enough to maintain the electrolyte balance and promote
healthy eating patterns. An excess – as is the case with deep-fried dinners – can
be severely detrimental to your heart health.
And, the link between heart disease and diabetes runs quite deep. According to
the American Heart Association, as compared to a normal person, diabetics are
4 times more likely to succumb to heart disease. This is because once you’ve
been diagnosed with diabetes, your body becomes vulnerable to several risk
factors that make cardiovascular diseases highly possible – unless you x your
diet and lifestyle.
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Diabetes Protocol
Risk factors include obesity, gradual weight gain, having bad cholesterol, and
high blood pressure. Even a lazy or sedentary lifestyle can put you at risk. With
that said, the statistics on heart disease and diabetes should be alarming
enough to get you to ditch high-sodium foods. Here’s an additional list of high-
sodium foods you can easily avoid:
 Chinese entrees
S alted nuts
C anned entrees like spam, ravioli, and chili
 Canned beans with added salt
 Smoked, salted, cured, or canned fish, meat, or poultry
F rozen breaded dinners like pizza and burritos
However, sodium is not a bad thing. It’s an essential mineral that you must
consume daily. The point here is to eat healthy sources of sodium instead of the
above-listed articial foods or cooking methods.
Saturated Fats
If you inspect a normal American’s diet, chances are, you’ll nd several foods that
are excessively high in saturated fats. They are dietary fats that are one of the
unhealthiest sources of fats in a person’s diet. Saturated fats have fatty acid
chains that consist of single bonds. Saturated fats have always been associated
with heart disease, which - as discussed previously – is crucially linked to
diabetes.
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Diabetes Protocol
Common sources of saturated fats include palm oils, red meat, butter, and
cheese. It’s obvious that you can’t omit these foods completely. Again, we’re not
condemning any foods here. Rather, we’re asking you to practice moderation or
signicantly limit their intake. But what you can do is replace them with heart-
healthy alternatives.
However, it’s important to understand that not all saturated fats are bad for you.
According to key research, more than ditching the food rich fats, the main
concern is how a particular food was processed. In short, the fat grams in the
food are not as important as much as the process the food went through.
For example, in some cases, consuming dairy products like milk and yogurt can
actually help reduce the risk of heart disease. For a diabetic person, not all fats
are inherently harmful. As long as you eat healthy fats in moderation, you should
be good to go. Instead of abandoning certain foods that are high in saturated
fats, you can add more healthy fats that are rich in omega fatty acids instead.
Hence, you won’t have to ditch your favorite butter toast in the morning. Rather,
you can limit the harmful impact of saturated fats by consuming more omega-3
and omega-6 fatty acids.
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Diabetes Protocol
However, there are bad fats that you can and must avoid to ward o health risks.
These include:
 Beef
 Pork fat
M argarine
 Animal-derived butter
H eavy cheeses
On the other hand, the saturated fats that are relatively safe and that you can use
sparingly are:
D ark chicken and turkey meat
 Coconut oil, cocoa butter, and palm oil
 Dairy products - Whole milk, vegetable-derived butter, sour cream,
and light cottage cheese
 Lard
Make sure the intake of saturated fats is limited as these have a close link with
type 2 diabetes. Dietary fat is important, however, consuming processed meats
poses a higher risk for a diabetic as compared to organic meat. Excess
saturated fat is bad for diabetes because it drastically contributes to bad
cholesterol or LDL. This, in turn, aggravates the risk of developing heart disease.
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Diabetes Protocol
The cause of this is that persistently high blood sugar levels in a diabetic’s body
can severely damage the nerves and the blood vessels that control the heart. The
longer you’ve had diabetes, the greater your exposure becomes to developing
heart diseases. When you generously consume saturated fats on a daily basis,
your body’s bad cholesterol spikes up and targets the most crucial blood vessels
of your body.
Hence, limiting or avoiding unhealthy sources of saturated fats is extremely
important if you truly want to nd a way to heal from diabetes.
The Best Foods to Embrace
We started o with the bad news rst to help you realize that ditching the above-
listed foods is not that hard after all. Once you understand the damage they’re
doing to your body and how they sabotage your condition, you won’t feel like
consuming them at all.
And, to help support this change, here are some of the best foods that every
diabetic person must include in their diet. This list is naturally going to be bigger
than the one for the worst foods. How much and how often you eat these foods
depend on your BMI and of course, appetite. So, without further ado, let’s get
into it!
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Foods High in Omega-3 and Omega-6 Fatty Acids
Fatty Fish
Fatty sh like salmon, sardines, tuna, anchovies, and herring is one of the best
sources of omega-3 fatty acids. Omega-3 is benecial not just for diabetes but
also for other illnesses.
Omega-3 fatty acids play an impressive role in reducing your body’s bad
cholesterol. They do this by lowering down triglycerides or the blood fats inside
your body. Foods rich in omega-3 fatty acids are extremely anti-inammatory.
And, if there’s anything we know about chronic inammation, then it is that it’s
one of the primary causes for diabetes and heart diseases. Finally, omega-3
fatty acids alleviate abnormal heart rhythms and remove the buildup of plaque
inside the blood vessels.
In short, they naturally treat high levels of cholesterol in your body. If you’ve been
prescribed medications for blood-thinning or blood pressure, here’s all the more
reason to consume more omega-3-rich foods. It’s like hitting two birds with one
stone. In fact, if we could say that fatty sh is the healthiest and most nutritious
food on the planet, it wouldn’t be far from the truth.
According to the American Heart Association, you should eat oily sh at least
twice a week. However, we’d suggest 3-4 times a week. The best part about
eating fatty sh is that it’s safe for even breastfeeding and pregnant women.
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Diabetes Protocol
Cod Liver Oil
In addition to eating fatty sh, you should also consider adding cod liver oil into
your diet. Contrary to popular belief, taking sh oil doesn’t have any eect on
type-2 diabetes. If anything, it can help reduce chronic inammation associated
with diabetes.
Research on cod liver oil and type-2 diabetes is still ongoing. However, the
evidence that we do have suggests that the high amounts of long-chain omega-3
fatty acids and vitamin D play a key role in reducing the onset of diabetes. You’ll
be surprised that just a tablespoon can give you as much as 2,682 mg of omega-
3 content every day!
Olive Oil
The benets of olive oil are extremely well-known. Olive oil is packed with heart-
healthy monounsaturated fats like oleic acid that make up 70% of the oil content.
If you’ve ever heard of the Mediterranean diet, you’ll know that olive oil is a
staple. People who consume this diet are generally healthy. It is proven that high
oleic acid content works hard to reduce insulin sensitivity.
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Diabetes Protocol
A key study conducted on the crucial link between the Mediterranean diet and
diabetes found that shifting from a polyunsaturated diet to a monounsaturated
diet can help curb insulin resistance. This is fantastic news for a diabetic. The
study also noted that since the diet is rich in heart-healthy fats, it also had helped
restore something known as “endothelium-dependent vasodilation”. In other
words, foods like olive oil and fatty sh strengthen the endothelial cells in
controlling blood pressure and keeping the heart safe and healthy.
So, go ahead, enjoy a few splashes of olive oil in your salads, curries, and
morning toast. You’ll be doing something amazing for your body!
Heart-Healthy Nuts
The list keeps just getting better and better. If you already like munching on nuts,
then you’re lucky. Walnuts, almonds, and pistachios are some of the best nuts
that are rich in omega fatty acids, ber, antioxidants, and vitamin E.
Nuts are also energy-dense, which means they’re perfect to consume if you’re
trying to lose weight. Even a handful is great to snack on and will keep you full as
you work hard to ght weight gain. There is also overwhelming evidence
accrediting nuts, especially walnuts, when it comes to diabetes.
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Diabetes Protocol
A recent study, for example, asked nearly 34,121 people with diabetes risk to eat
walnuts. The study found that those who had eaten them in the past 24 hours had
signicantly lesser chances of developing diabetes. In fact, for most people, the
chances were reduced by half as compared to people who didn’t consume nuts
at all.
Another study conrmed that eating handfuls of almonds each day signicantly
contributed to lowering blood sugar levels in the participants. Almonds are also
extremely benecial for heart health as they reduce bad cholesterol or LDL levels
in the body. Instead, almonds contribute to high-density lipoprotein (HDL)
cholesterol. This helps eliminate the traces of bad cholesterol from the arteries of
the heart. And, we all know how important a healthy heart is for diabetes!
Soybeans
When it comes to diabetic-friendly foods, soybeans have been under the radar
for a long time. However, they are rich bioactive compounds that can reduce
both diabetes and the risks of heart disease. The claims are supported by strong
scientic evidence. A bunch of nutrition scientists found bio-active compounds
known as isoavones in soy-rich foods. These compounds lower diabetes and
promote heart health.
Consuming soy-based foods, like edamame, miso, and tofu, are recommended at
least thrice a week. These foods lower blood sugar levels, control cholesterol and
promote overall glucose tolerance in the body.
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Fiber-Rich Foods
When it comes to a healthy diet for weight loss, you’ve probably heard of complex
carbs. As opposed to simple carbs that were discussed in the beginning,
complex carbs don’t immediately raise blood sugar. They take their sweet time as
they’re being digested and absorbed into the bloodstream. They also fuel your
body with a steady energy and support your digestive system with a boatload of
ber.
However, why is ber important for diabetes? The science is simple. Both soluble
and insoluble ber can do wonders to lower down blood sugar levels. According
to the Scientic Advisory Committee on Nutrition (SACN), a healthy adult should
consume at least 30 gm of ber each day. From this, you can only imagine how
much ber a diabetic person would need.
Soluble ber slows down the absorption of glucose in the body while keeping you
feeling full and satiated. Insoluble ber, on the other hand, contributes to gut
health and keeps blood sugar levels stable. Since carbs are a macro-nutrient,
your diet contains plenty of it already. However, the major dietary transformation
here is switching to whole, unprocessed foods. Here are the best ones to start
eating now.
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Wholegrain and Whole-Wheat Foods
Foods like barley, brown rice, and whole-wheat pasta are packed with dietary
ber that will keep your blood sugar from spiking anytime soon. However, this
isn’t their only benet. Grains like buckwheat, millet, and oatmeal are wonderful
breakfast options that you can use to make porridge or pancakes.
Two slices of whole-wheat bread, for example, can give as much as 3 gm of
dietary ber. Follow this up with a lling cup of oatmeal porridge that adds up to
4 gm of ber. And, if you’re consuming whole-grains for lunch and dinner, you
can easily meet your daily ber needs and feel full.
Beans and Legumes
Beans and legumes are an excellent source of dietary ber that promote weight
loss, boost heart health, and improve gut ora. Navy beans and Pinto beans, for
example, are a wonderful source of fermentable bers. This ber moves straight
into the large intestine and promotes the diverse colony of your gut ora by
increasing healthy bacteria.
With a healthy gut ora, you have a stronger immune system to ght diabetes.
According to this key research, there’s a critical connection between healthy gut
ora and lower blood glucose levels. Therefore, try to consume at least two or
three handfuls of beans and legumes every day. Some good options include
black beans, red beans, lentils, chickpeas, kidney beans, and green peas.
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Fruits
Fruits may sound like an odd entry into a diabetic-friendly diet. However, when
consumed in moderation, they are one of the best and readily accessible sources
of ber. However, when choosing fruits, it’s important to pick the ones that are
low on the glycemic-index, preferably under 55.
In most cases, these are going to be citrus fruits like berries, kiwis, grapefruit,
and cherries. All of these fall under the GI of 55, which means they can be
consumed safely and moderately.
You can also explore fruits that are at a medium level on the GI index – above 56
but below 68. This category includes one of the most miraculous foods for
diabetes – papaya. In addition to citrus fruits, papayas are extremely rich in
antioxidants. They can support your immune system by obstructing future cell
damage and prolong the onset of heart diseases.
A medium-sized papaya contains 4.7 gm of ber and can provide nearly 224% of
your recommended daily vitamin C intake. However, the fruit isn’t the only savior
of diabetes. Papaya leaves are just as benecial. According to research, Carica
papaya leaves have the potential to lower blood glucose levels. Since papaya is
high in water content and ber, there are negligent chances of it ever raising
your blood sugar. Hence, if you want to introduce sweet and satiating fruits in
your diet, this might be it.
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However, make sure to consume fruits with the peel. This will provide the extra
ber and vitamins that your gut can greatly benet from. You see, diabetes is
crucially connected to the food you put at the end of the fork. If your food has
passed the test of the low GI index, then it’s only going to help reduce your blood
sugar levels.
Diabetic-Friendly Vegetables
Vegetables can be quite amazing for type-2 diabetes. The ones low on the GI
index can greatly contribute to your daily ber needs as well as lower blood
sugar. Some really good options that you must include in your diet are broccoli,
carrots, and tomatoes.
These three vegetables are quite low on the GI index and signicantly reduce
fasting blood sugar levels. Other options are asparagus, eggplant, celery,
cauliower, lettuce, artichoke, and beetroots. The list is, in fact, endless because
all vegetables, except starchy ones, are normally low in sugar.
So, while you might stay cautious of consuming too many potatoes, you can load
up on healthy, leafy greens to ght diabetes. Spinach, kale, and arugula are
exceptionally high in vitamin C and polyphenols. Both of these nutrients have
antioxidant properties that work hard to ght inammation and control blood
sugar levels. You only need a handful in your morning smoothie or side salads to
reap their benets.
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Healthy Proteins
A diabetic-friendly diet needs the right balance of carbs, proteins, and fats. There
are no shortcuts or “magical foods” that will help you control your diabetes. It is a
combination of dierent nutrients that work in synthesis to strengthen your
system. Proteins have been known to drastically reduce the symptoms of type-2
diabetes.
A high-protein diet can help you control your blood sugar, increase fat-burning,
and reduce appetite. Both the plant-based and animal-based sources of protein
are excellent for a diabetic person. We’ve already discussed fatty sh, nuts,
beans, and legumes, so this section specically highlights animal-based
proteins, like eggs, skinless chicken and turkey, and Greek yogurt. These foods
should be a staple in your diet and must be consumed every day. These are
natural proteins that can improve the liver fat content and thereby, lower risks of
diabetes.
With that, we’ve come to the end of this chapter. Pay close attention to each and
every food mentioned above. They will be your anchor in this profound journey of
seeking freedom from diabetes once and for all!
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Diabetes Protocol – Part III
We have now approached the third part of our diabetes program. This section
will exclusively deal with some of the most powerful superfoods and condiments
that can miraculously control diabetes. 
By denition, a superfood is a food that is exceptionally nutrient-dense and
carries immense health benets. This means, despite consuming them in
moderate amounts, you can still benet from their amazing immune-boosting
nutrients that the body easily absorbs.
These superfoods and condiments are specically targeted towards diabetic
patients and most have a lower GI. Eating them daily or at least a few times a
week can have transformative eects on your body. The good news is that you’re
probably already using them in your daily cooking. So, without further ado, let’s
discuss them!
The Power of Superfoods and Condiments
We’ve already discussed the best foods that will keep your body satiated and
provide a good dose of macronutrients. This section will enlighten you on the
various superfoods and condiments – apart from the above-mentioned foods -
that can make your food ten times more nutritious and diabetic-friendly. Safe to
say, eating them is pretty much the best shortcut to a diabetes-free life.
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Cinnamon
Cinnamon is an all-star spice that has proven to improve insulin resistance and
curb blood sugar levels. Cinnamon is so powerful and nutritious that it is often
used as a food preservative. The reason why it’s a clear winner amongst all the
superfoods is that it puts up a powerful ght against diabetes.
Cinnamon is packed with antioxidants. According to a key study where a bunch
of scientists weighed in on 26 dierent herbs, they found that cinnamon was the
second most powerful superfood.
In another study, a group of participants was asked to consume 1-6 grams of
cinnamon for over 5 weeks. The ndings were astonishing as researchers found
that this amazing spice cut blood sugar by almost 24% and bad cholesterol by
18%. Amazing, isn’t it?
Cinnamon is one of the best superfoods to beat those untimely sweet cravings.
You can throw a pinch into your morning latte, include a few sticks in a rice dish,
soups, and curries, or simply ingest a ¼tsp mixed in water on an empty stomach.
You’ll be amazed at how quickly your blood sugar will drop.
However, there are certain risks associated with consuming too much cinnamon.
Several studies have reported that overconsumption of this spice can prove toxic
to the liver. If you have a liver condition, it’s best to avoid cinnamon or consume it
sparingly.
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Flax Seeds
Earlier, we discussed foods high in omega-3 fatty acids that oer one of the best
support systems for insulin resistance. Omega-3 fatty acids are highly anti-
inammatory, which means they work hard to reduce chronic conditions like
diabetes in the bloodstream.
An absolutely fantastic superfood that serves this purpose is axseed. They
improve insulin sensitivity and can curb high blood in miraculous ways.
Consuming even a tablespoon of ground ax meal everyday can bring about
drastic changes in your body.
Flax meal can keep blood sugar levels stable throughout the day, which means
you’ll be experiencing fewer spikes in blood sugar. Apart from healthy fats,
axseeds contain a chockfull of both soluble and insoluble ber. We all know ber
drastically slows down the release of glucose in the blood. When you eat
axseeds – whether whole or ground – this superfood paces through your
digestive system and kick-starts regular bowel movements.
Flaxseeds are also quite satiating, which makes them a wonderful addition to
your breakfast. You can include them in your smoothie bowl, eat them with cereal,
sprinkle them over your toast, or simply consume a teaspoon mixed in water.
Ground axseeds are the best as they are easily digestible.
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Turmeric
The famous spice that’s found in most Indian curry recipes, turmeric, has
recently gained a convincing reputation of being a superfood. The compound
“curcumin” found in the spice has been linked to diabetes prevention. Curcumin
is proven to have a known impact on blood sugar levels by lowering them down
and improving insulin sensitivity.
The best part is that you don’t have to make special eorts to add turmeric in
your diet because you’re probably using it already. However, a pinch is normally
too less to reap its benets. If you wish, you can take turmeric supplements for a
while to help blood sugar management. Additionally, you can also add a few
extra pinches of turmeric in warm milk for a delicious golden latte. The compound
is most active when it is consumed with black pepper so don’t forget to add that
too.
Turmeric is also great for preventing the onset of type-2 diabetes in many people.
If you have a family history or are inclined towards a diabetic-friendly diet, eating
turmeric will certainly help.
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Pumpkin Seeds
Another delicious addition to this list is pumpkin seeds. These are rich in dietary
ber, which has been seen to signicantly lower diabetes. However, the main
reason why these seeds stand out is the high amounts of magnesium they
contain. An ounce of pumpkin seeds can fulll nearly 37% of the daily intake of
magnesium.
Magnesium has a powerful eect on the vital functions of your body and can help
in cutting down blood sugar levels. According to research, participants who
regularly consumed pumpkin seeds reported lower risks of developing type 2
diabetes. If you’re constantly anxious or worried about high blood sugar, start
eating pumpkin seeds today. You’ll be surprised at the amount of dierence even
a handful of pumpkin seeds can make to your health.
Pumpkin seeds are also amazing for the heart. Rich in antioxidants, fatty acids,
and zinc, pumpkin seeds have been proven to lower bad cholesterol and alleviate
high blood pressure. Eating pumpkin seeds will not only help in controlling your
diabetes but also improve other heart-related symptoms for a stronger immune
system.
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Bitter Melon
Although bitter melon or bitter gourd isn’t exactly considered as a superfood, the
spectacular benets it has for diabetes impelled us to mention it here. The
vegetable-fruit is bitter for a reason. It can single-handedly control high blood
sugar levels and improve insulin resistance.
The reason for this is that bitter gourd contains various properties like
polypeptide-p that can serve the same functions as insulin in your body. Your
system understands these properties as insulin, which is essentially how blood
sugar remains under control. 
Instead of spikes, the glucose is then eectively used up by the cells for energy.
Other than that, bitter gourd also possesses anti-diabetic compounds that are
quite active in cutting down high blood sugar levels.
The best way to consume bitter melon is by eating a few edges on an empty
stomach. 
In the mornings, your stomach is like a clean slate from remaining empty all
night. When it receives the antioxidants, vitamins, and minerals of bitter gourd, it
will eciently utilize them to stabilize blood sugar levels throughout the day.
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However, if this is the rst time you’re consuming this vegetable, you might want
to start slow. Eating too much bitter melon can trigger intestinal issues. Instead,
you can cook bitter gourd down so that it becomes soft and easy to digest.
Nonetheless, it’s a wonderful ingredient to consume on a daily basis for healthy
blood sugar levels.
Garlic
Garlic possesses remarkable superfood powers. Eating a raw clove every day
can provide tremendous health benets to your body. The fact that it contains
nearly 400 immune-boosting active chemical components makes it a wonderful
superfood for diabetes management.
Specically, it is the compounds such as allyl propyl disulde, allice, and S-allyl
cysteine sulfoxide that ght against high blood sugar levels and raise insulin
levels in the body. However, they do this by inactivating the insulin produced by
the liver. This means, there is a greater amount of insulin in the body that’s
coming from a source other than the liver. Eating garlic, therefore, takes away the
pressure from the liver and provides more insulin for the body.
The best way to consume garlic is by using it in each and every sauce base. You
can add it in your rice, chop some fresh cloves in a salad, or even add it to a
power smoothie. The possibilities are endless and so are its benets.
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Fenugreek
Nature has blessed diabetics with incredible superfoods that naturally lower
blood sugar levels. Superfoods like fenugreek do the same job as a blood sugar
medicine. What makes fenugreek a superfood is that it’s super-rich in ber, iron,
choline, biotin, several vitamins, and of course, antioxidants.
The reason why they’re benecial for diabetes is that fenugreek seeds essentially
slow down digestion. We discussed earlier that the main culprit of diabetes is
free-owing glucose in the bloodstream. Eating fenugreek seeds greatly
eliminatesthis problem by facilitating a slow release of nutrients and glucose in
the body.
In one crucial study, researchers found that when participants who had insulin-
dependent diabetes consumed as much as 100 grams of fenugreek seed
powder, their blood sugar levels dropped sharply. In fact, frequently consuming
the seeds also built a greater glucose tolerance and reduced harmful
triglycerides and bad cholesterol in the body.
So, if the above mentioned research convinces you, add this superfood to your
daily diet. You can blend the seed powder in a smoothie or add it to your curries
and soups.
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Ginger
Ginger and garlic complement each other’s avor. But they also make for a
powerful duo against diabetes. You’ve probably heard a lot about ginger’s anti-
inammatory benets for the body. Eating up to a teaspoon of 3-4 grams of
ginger daily can help in treating diabetes naturally.
Ginger has the power to stabilize insulin production and curb high blood sugar
levels in the body. When eaten with cinnamon or garlic, its glucose-controlling
benets seem to enhance signicantly.
According to a recent study, participants who consumed as much as 2 grams of
ginger daily reported a positive change in their fasting blood sugar. Ginger is
best consumed raw. However, you can slightly cook it down by steeping it in hot
water for a delicious herbal tea.
Fresh Salsa
A signature side dish in Mexican cuisine, salsa packs a wonderful punch of
avor and nutrients. Since it’s always made from fresh, zesty vegetables, salsa is
a great condiment option if you have diabetes. Salsa is extremely low in carbs
and high in nutrient-dense vegetables that can help in maintaining healthy blood
sugar levels. At the very least, eating mildly-seasoned salsa will never cause
spikes in your blood sugar. However, try to avoid store-bought salsa and instead,
make fresh salsa at home.
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Vinegar
Lastly, vinegar is one of the best low-calorie and low-carb condiments that can
jazz up all your favorite salads, soups, and curries. You can consume both white
vinegar and apple cider vinegar. However, the latter has been specically linked
to lower blood sugar levels and better insulin resistance.
The best type of transformation is one that comes slowly and gradually. When it
comes to something as fundamental as your diet, it’s important to introduce each
food one at a time. That way, your body can adjust and accept the changes as
opposed to forcing them on it.
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Diabetes Secret Super Drinks
The uids you take are just as important for your diabetes as solid foods. Apart
from water – which is the best kind of uid you can drink as much as you like –
there are many other diabetic-friendly ingredients that can be juiced or blended.
Like superfoods, a super drink is meant to be incredibly satiating and should
keep you full for the whole day. Therefore, when you include super drinks in your
daily diet, you are really consuming them in the place of a meal. For someone
with diabetes, this is profoundly healing because it does two things in particular:
 Firstly, it packs a wonderful punch of all the healing foods you need to
control your blood sugar levels.
S econdly, it helps you eat less and therefore, maintain and stabilize
your blood sugar.
When you take a super drink – anywhere from once or twice – a day, you’re
skipping out on a meal. Here, we would especially encourage you to drink these
super drinks at least 3 times a day so that your body can quickly adjust to the
drastic dietary changes that would follow shortly after.
We’d also suggest that before making any dietary changes and to ensure that the
transition is smooth, you should start your tness journey from these super
drinks. You’ll be surprised at how lling and tasty they are. With that said, let’s get
into some of the secret super drinks for diabetes!
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Beta-Carotene Power Juice
Total calories: 173
This breakfast juice is a clear winner in our books. It is lled with colorful
vegetables and fruits that oer a boat load of antioxidants that your body needs
to ght diabetes. 
This juice is named after “beta-carotene” as all the fruits and vegetables in this
recipe are known for their red or orange pigment. This vivid color is not just for
the eyes to admire. This pigment contains beta-carotene, which is converted to
vitamin A in your body. It is then used for strengthening the immune system and
the mucus membranes of the body.
In a very recent study, beta-carotene was found to have improved the
performance of cells producing insulin in the human body. And, this should give
you all the more reason to try it out. 
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Here’s the recipe
4 -5 ounces of carrot juice
 ½ cup spinach or kale (raw)
 ½ banana (preferably frozen)
3 -4 teaspoons cranberry juice
2  tsp flaxseeds
½  cup coconut water
 1 teaspoon ginger
Blend all the ingredients together to get a cup or two of this power juice. It is
extremely nutritious and has the perfect combination of vitamins and
antioxidants your body needs to feel full and nourished. Drink this rst thing in
the morning and one more time later in the day.
Berrylicious Super Food Smoothie
Calories: 400
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When it comes to antioxidants, berries oer a powerhouse. As a diabetic, you
might be steering clear of fruits. However, as discussed earlier, fruits that are low
in the GI index can be consumed moderately every day. This smoothie contains a
delicious blend of fresh seasonal berries. The sweet and tart avor will keep you
adding any extra articial sweeteners.
Above all, this smoothie contains some of the healthiest fats that will keep you
feeling full for 3-4 hours. You can totally have this 2-3 times a day. Here’s the
recipe:
¾  cup almond milk (unsweetened)
1 /3 cup strawberries
1 /3 cup blueberries
 ½ an avocado
 1/3 cup of spinach (raw)
 ½ cup Greek yogurt
 2 teaspoons chia seeds
 1 teaspoon flaxseed
 1 teaspoon turmeric
Enjoy this smoothie for breakfast, an afternoon snack, or as a replacement for
dinner. It is packed with proteins, ber, antioxidants, and real vitamins that will
nourish your body from the inside out.  Remember, xing diabetes isn’t about
limiting your calories. Rather, it’s about consuming nutrient-dense calories that
keep you full for longer.
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Diabetic-Friendly Coconut Slush
Calories: 334
If you’re a fan of the traditional Pina Colada drink, then you’re certainly going to
love this recipe. Rich in coconut milk, fresh pineapples, pure matcha powder, and
delicious vanilla, this smoothie will certainly appeal to your taste buds. Here’s the
recipe:
 1 cup coconut milk (unsweetened)
1  teaspoon coconut oil
 ½ cup fresh pineapple slices (you can also use canned)
 2 tablespoons vanilla whey powder
2  teaspoons matcha green tea powder
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Blend all the ingredients nicely. You might nd coconut milk to be a little thick,
which is why you need to make sure to give this smoothie a good blend in the
machine. Enjoy it rst thing in the morning or replace it with your breakfast
completely. With a decent calorie count, this smoothie will help you feel full until
the afternoon.
You can drink it 4-5 times a week and twice each day. In fact, it’s so lling, you
will be totally ne even if you skip two meals a day. Above all, it will provide your
body with all the vitamins, proteins, carbs, and healthy fats it needs to keep going
throughout the day.
Super-Green Smoothie
Most people stay away from leafy greens because they’re not as tasty or
palatable. However, blending them into smoothies is the perfect way to get all the
nutrients without having to put up with their raw, earthy taste.
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This smoothie is packed with some of the best green vegetables like spinach and
kale that are no less nourishing than the superfoods mentioned above. But the
recipe also contains moderately sweet fruits and a spritz of lime to give you that
delicious kick in the morning.  Here’s the recipe:
1  ½ cup coconut water ( you can also use normal water)
½  cup fresh mint (roughly chopped)
 1 green apple (core discarded and sliced into chunks)
 1 pear (chopped)
½  cup grapes
2  cups freshly chopped spinach and kale
½  a banana
 1 teaspoon cinnamon powder
 1 teaspoon ginger
 2 teaspoons flaxseed
 2 teaspoons vanilla whey powder
 Juice of half a lemon
 1 teaspoon agave nectar or stevia for added sweetness
You can juice the fruits rst and then blend all the ingredients in a food blender
for the smoothie to come together nicely. This smoothie oers a wealth of
antioxidants, vitamin C, K, and B, and ber. It is tasty and packed nutrients that
will keep you feeling satiated. You can have it thrice a day and the recipe can
safely replace your afternoon meal.
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Oatmeal Nutty Smoothie
If you’d like a change from the tart avors of berries and green vegetables, here’s
a wonderful recipe that is infused with a delicious nutty avor and vanilla. The
star ingredient is oatmeal, which is an amazing source of protein, ber, and
healthy carbs. As a breakfast item, here’s all the more reason to try oatmeal as a
smoothie in the morning. Here’s the recipe:
 1 cup oats (uncooked and ground in a food processor)
 2 frozen bananas
 2 tablespoons flaxseed
 2 tablespoons chia seeds
 1 teaspoon agave nectar
1  teaspoon matcha powder
2  teaspoons vanilla whey powder
 2 teaspoons instant espresso powder (or raw cacao powder)
Blend all the ingredients and enjoy this as a breakfast smoothie. You can also
take it instead of eating dinner as oatmeal is a light and healthy alternative to a
heavy dinner.
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Planning for a 2-Week Super Drink Major
Detox
If you truly want to experience the powerful healing eects of these detox drinks,
you need to have them in a certain way and at a certain time. We’ve already
mentioned that the morning is the best time to enjoy one of these drinks. There
are two main reasons for this.
Firstly, when you wake up in the morning, your stomach is empty since you’ve not
eaten yet. Drinking a super drink at this time will help your body absorb all the
nutrients and antioxidants it needs to ght diabetes. It’s always the rst meal
that you feed your body that normally has the most consequential eect. This is
why breakfast is incredibly important. When you start your morning with a power
punch of vitamins, minerals, and loads of nutrients, your body will begin its day
on the right foot. It will have the defense system in place to ght high blood
sugar and help in maintaining stable blood sugar levels.
Secondly, there’s plenty of research that associates breakfast with a number of
health benets. Your breakfast should be incredibly nutritious and satiating
because it’s going to burn energy for you throughout the day. People who are
struggling to eat healthy should start by xing what they eat for breakfast. If
you’re eating breakfast the right way, you are on the right track. 
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As a diabetic, by drinking these smoothies rst thing in the morning, you are
making a healthy choice and choosing nutrient-dense foods over unhealthy
carbs. This is a powerful choice. Super drinks are lling enough and can even
replace meals. It’s a win-win situation for you. Think about how many unhealthy
foods you can automatically skip and instead, treat your body with some of
nature’s most amazing foods by choosing a super drink.
If you want you can enjoy these drinks instead of dinner or as an evening snack.
All of the super drinks can be consumed 3-4 times daily. They will help you lose
weight and stabilize blood sugar levels. With that said, here are some important
benets you will experience after two weeks of starting your super drink detox.
Most importantly, these super drinks will train your body for healthy eating. They
will help you choose healthy, diabetic-friendly foods for every meal. When your
body receives a nutritious drink in the morning, it’s going to want to continue
having nutritious things throughout the day. Hence, we’d suggest that before
changing your meals, start your health journey with these super drinks. They’ll
actually help you in converting your tness goals into reality.
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Diabetes Protocol - Part III
This section will deal with all the other habits in your life – external to your diet –
that can play a momentous role in the ght against diabetes. Exercise is a
wonderful habit on its own but for someone with diabetes, the benets are
multifold.
Exercise is one of the most powerful weapons in your arsenal against diabetes.
Why?
The science is simple. Working out helps your body use glucose more eectively.
If you’re insulin resistant, exercising will encourage your body to use glucose for
energy. When you’re working out and exercising your muscles, your insulin
resistance naturally goes down. This allows your muscles to use up your body’s
glucose more eectively and easily.
Even if you’re taking medications or insulin shots, you should still exercise. It can
amplify the benets of medical treatment. According to a key study mentioned in
Harvard Health Publishing, regular exercise can help in reducing HbA1c values
by nearly 0.7% in diabetic people. The research showed that improvement was
seen in participants even though they didn’t lose weight. Exercise, in any form –
whether strength training or aerobic – has a ton of benets for the human body.
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If you’re looking for a shortcut to reduce your diabetic symptoms, a 30-minute jog
or intense workout every day might just be it.
However, when you have diabetes, there are certain types of exercise that you
need to focus on more. Since your body is now reacting dierently to the food
you’re eating, you need specic and targeted exercises that improve your heart
health and help you in ghting high blood sugar. 
Above all, you need to do exercises that put little pressure and strain on the joints
as people with diabetes need to heed certain precautions. There are many
conditions like weak joints and arthritis that can also occur along with diabetes.
With that said, here are some of the best exercises and strength-training
workouts that you can include in your daily routine.
Brisk Walking
If you’re a beginner who isn’t used to moving their body all the time, the best
exercise you can take up right now is brisk walking. Most people underestimate
this and don’t even consider walking as an exercise. However, brisk walking is a
wonderful total-body aerobic exercise that improves your stamina and helps you
ease into a high strength-training workout.
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Swimming
If you can manage swimming, you should denitely take it up. There’s key
research proving that swimming can prolong your life, greatly improve heart
health, and make your lungs strong. Studies also show that swimming can
reduce stress levels, lower bad cholesterol in the blood, and help in burning
calories. All of these benets are crucial to consider for someone with diabetes.
Swimming is also great for people with diabetes as it doesn’t exert too much
pressure on the joints. Since the body is inside the water, you have the
advantage of being exible without having to put up with the weight of your
body.
Cycling
Another great avenue for diabetics to explore is cycling. If you’ve been riding a
bike as a child, then here’s all the more reason to pick up the hobby again.
Cycling accelerates the heartbeat, improves blood ow, and equips you with
strong and powerful stamina. The bitter reality is that many people who have
type-2 diabetes also have arthritis.
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Diabetes isn’t just an isolated disease. It is linked and can also aggravate other
conditions that you may have. Diabetic neuropathy is a well-known condition
that can damage the nerves and lead to severe joint pain. If you can’t walk or
swim because of lower joint pain, you should denitely give cycling a try. Not only
will it help you fulll your tness goals, but it will also control your diabetes
without putting too much pressure or strain on your joints.
Light Aerobic Dance
Also known as ‘Zumba’, light aerobic dance is a gentle and eective way to keep
your body moving. It will also help you meet your exercise goals, boost your
metabolism, and improve your stamina. The good thing about an aerobic dance
is that it’s a fast-paced workout.
If you think a high-strength workout is out of your reach or puts too much
pressure on the joints, Zumba is a great option you can explore. Even dancing
four times a week can help you reap all the benets of this vigorous but gentle
workout.
Zumba is also great if you’re struggling to nd the motivation to exercise or follow
a consistent routine. Diabetes simply doesn’t aect your blood sugar. It can take
a toll on your mental health as well. You might nd yourself irritated or feeling
down all too often.
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If walking doesn’t feel motivating enough or swimming is too aggressive right
now, you can try out dance. Dance is an amazing form of exercise that instantly
lifts up your mood as you move to the beat. According to a key study conducted in
2015, women who had type-2 diabetes participated in Zumba classes for about
3-4 months.
Almost all of them reported a stronger motivation to continue and persist with this
form of exercise. In the end, your body needs consistency and wants to follow a
routine. And, you can only be consistent at something if you genuinely like it.
Not just that, but all these women found it way easier to lose pounds through
dance as compared to other high-intensity forms of exercises. Therefore, aerobic
dance is a wonderful way to explore how you can follow a proper exercise routine
in your life.
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Diabetes Protocol
Strength Training For Diabetes
Research proves that strength training is just as necessary and benecial for
people with diabetes as aerobic exercise. What makes it even more unique are
the muscle-building benets it oers. Strength training causes the muscles to
work hard by tearing and reconstructing again. Above all, strength training helps
with blood sugar control. It helps your body unlock newer ways of using insulin
and lowering blood sugar levels in the body.
According to the American Diabetes Association, resistance training improves
insulin sensitivity in the body. When your body begins to develop more muscles,
your blood sugar won’t be as high as it used to be. It’s certainly a long-term
commitment but one that’s worth every second.
Here are some of the best exercises to try:
Lifting weights
Start with smaller weights and try lifting them at least 3 days a week. Keep the
days xed so that your muscles get used to the strength training. This type of
training for the muscles pushes your body to use up the insulin.
When you do it long enough, you can actually clear up the insulin in your
bloodstream and instead use it to build muscles. Weight-lifting should be done
three to four times a week.
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Wall Squats
Wall squats are a brilliant way to strengthen the glutes and calves while using up
all the insulin in your body. However, you need to be in proper form and posture
so as not to put pressure on the knees. Wall squats are also safe for diabetics
with joint aches because it gives them a chance to start slow.
You don’t have to sit up against the wall at a 90 degree angle. You can bend your
knees only to the point that your body allows and then build your strength from
there. 
You can time yourself for how long you’re able to hold up the squat and slowly
push your legs to increase the seconds.
Chair Dips
Chair dips strengthen the muscle in the arms and oer a decent amount of
resistance for people who are looking for a total body workout. Find a
comfortable chair and place your arms behind you. Carefully, bend out of the
chair with your palms placed on the edge.
Now lift o your buttocks from the chair and take a step forward. All through the
exercise, you must make sure not to bend your knees beyond your toes. This can
put unwanted pressure on the knee joints. Keep bending your elbows and
lowering your body. This exercise can be performed anywhere from 10-12 times
in a repetition of three.
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The Ultimate Diabetes Workout
The exercises mentioned above are quite popular and are not that hard on the
joints. Above all, they engage several muscles of the body at one time and can
help you burn o calories and use up all the insulin in your body.
The best way to get the most of each exercise is to follow a routine that contains
a combination of both aerobic exercise and strength-training. 
This will make for a powerful workout that will do the following things for you:
 Drastically lower down your insulin levels
 Improve stamina
 Build muscle strength
 Reduce and stabilize blood sugar levels
I mprove your overall mood and quality of life
Guided Meditation and Diabetes
Meditation is known for being a potent stress reliever. However, it’s a powerful
weapon against lowering blood pressure, stress, slowing down the heart rate,
and shifting the brain’s fast-paced activity to a more relaxed and calm state.
For someone who’s battling diabetes, the solution simply doesn’t lie in dietary
changes or exercises. The state of your mind throughout the day can determine
how eectively your body responds to diabetes. 
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Sugar is extremely crucial for the body as it’s used as a source of energy.
When the body’s system goes out of whack because of excess insulin, it ends up
aecting the person both mentally and emotionally. Therefore, guided meditation
is a very important way to cultivate a healthy state of mind and remain
determined on your new lifestyle changes.
Diabetes self-care management also includes you to have a deeper
understanding of your own self. When you tune in to your inner energy and
wisdom, you can harness greater power and a stronger mindset to ght diabetes
both at the physical and mental level.
With that said, here’s the best form of guided mediation that will allow you to
reap its benets and improve your overall blood sugar levels.
Progressive Relaxation
Also known as body scan meditation, this exercise allows you to mentally travel
across your body. You can start by closing your eyes, taking in a deep breath and
focusing on what’s going in your head. The goal is to identify the stress and
tension pent up inside each part of your body and to consciously get rid of it.
Spend a few seconds noticing what’s going in your head, then slowly move down
to your neck, chest, arms, and then the lower body. You should ideally do this at
least once every day.
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Progressive relaxation helps you calm down your whole body gradually. The
reason why it’s especially helpful for diabetics is that this disease always keeps
the body in a state of stress. It’s not just the excess sugar in your body that is
harming your health; the numerous medications that must be taken to treat
erratic blood sugar can also elevate stress levels and negatively aect your
mood.
For this reason, practicing relaxation is extremely important to calm down your
body’s response to stress. If your body is constantly under elevated stress, it can
trigger high blood pressure and high insulin levels. 
If you really want to break the cycle of stress and diabetes, you should denitely
include guided meditation into your daily routine. It’s best to perform this
exercise at least once before going to bed.
Diabetes is a physical disease. When you meditate, you are controlling the
physiological symptoms of this disease, thereby lowering down your blood sugar.
Here’s another simple practice you must incorporate in your daily routine.
Transcendental Meditation
In this form of meditation, you have to chant a mantra every day. What’s in a
mantra, you ask? It can be a powerful armation that, if spoken to oneself right
before bed or right after waking up, deeply ingrains itself into the
subconsciousness of a person.
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Think about a few good phrases that you want yourself to hear and take charge
to say those words to yourself every single day. 
Here are some powerful armations:
 May I be safe and healthy
M ay I be happy
 I am strong and healthy
 I can overcome this
 I can do this
 I am worthy
These statements will move directly into the deeper parts of your conscience and
will – in one way or the other – dictate the behaviors and decisions you take
throughout the day.
Now the important question is, how does it help diabetes?
Chanting a mantra strengthens your self-control and will to choose healthy
things. This manual is mostly about changing your diet and choosing foods that
heal your disease. You can’t move towards a t and healthy life if your brain
doesn’t feel motivated. In order to bring your system in perfect harmony with
your goals and thereby, successfully ght diabetes, you need to commit yourself
to this brilliant meditative practice.
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Diabetes Protocol - Part IV
We’ve now come to the last and nal part of our diabetes protocol. This section is
going to tie everything we’ve discussed up until now. Making dietary changes or
any sort of lifestyle shift, for that matter, requires immense levels of will,
commitment, and consistency. This book doesn’t promise you overnight results.
However, if you stick to it and follow the manual without thinking much about the
results, you will be victorious.
The only way to bring yourself fully to this commitment and take your health in
your hands is to be healthy, motivated, and empowered from within. This book
would be incomplete without this section. Here we will discuss the crucial
importance of mindfulness and its necessity in your journey to ghting diabetes
once and for all.
The Importance of Mindful Eating
Mindful eating is a powerful concept that can change your life. It shifts your
perspective on healing and health. Instead of putting all your hopes in
medication, mindfulness gives you the reins to turn your life around.
Above all, it equips you to take control of your eating habits. With mindful eating
as your weapon, you won’t ever feel defeated in front of unhealthy, sugary foods
again. You’ll have all the power, might, and will to walk away from unhealthy food
that could destroy all your hard work.
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How to Practice Mindful Eating
There are many ways to become mindful of the food you’re putting in your body.
It will give you a greater sense of control and improve your overall quality of life.
Here’s how to do it:
Keep a food journal with you at all times and scrupulously record each and every
food you’ve eaten during the day. This will help you keep track of your food,
thereby giving you more control over your diet.
Let go of your guilt and anxiety about food by eating slowly and with gratitude in
your heart. Understand that each morsel of food you give your body is helping in
nourishing, strengthening, and healing it from the inside out. There is no such
thing as bad food – as long as you learn to strike a healthy balance.
Pay attention to your hunger cues and only eat when you genuinely feel hungry.
Instead of starving or fasting to control your blood sugar, take up the easy but
equally eective way out. You don’t have to eat three meals a day. Eat only when
your body feels hungry and yearns for food. This way, you’ll be able to distinguish
real hunger and respond to it adequately. In turn, you’ll learn to respect your
body’s needs and cultivate a stronger mindset to feed it healthy, nourishing
foods.
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Eat slowly and minimize all sorts of distractions. Whether you’re enjoying a
breakfast smoothie, an evening snack, or a warm herbal tea, eat and drink slowly.
Savor each bite and each sip. Above all, be grateful for having the time to eat and
digest your food. Make sure your phone, laptop, and all other gadgets are far out
of your reach. This is your time to connect with your body and listen to it so you
must do it with zero distractions.
Appreciate the texture, color, smell, and taste of each food you’re eating. For
example, if you’re eating a fruit, notice how the skin bursts you bite into it. Take
your time to savor the juices owing and the soft or hard texture that you feel
against your tongue. When you engage your senses and truly connect with the
food you’re eating, you will fall in love with your food. This is a wonderful way to
start liking healthy foods if you’re struggling.
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Cultivating a Healthy Mindset in 5 Easy Steps
In addition to mindful eating, here are some practical ways to bring all these
changes in your life. You need to build a healthy mindset to relieve your stress,
work hard, show commitment, and truly dedicate yourself to your health and well-
being.
Start a Gratitude Journal
Journaling is amazing for mental health as it helps an individual cultivate self-
awareness. Keep a few minutes before bed to write down all you did during the
day, including the foods you ate, and your feelings. When you start putting your
thoughts on paper, you’ll be able to identify and categorize your emotions as
negativity, hopelessness, positivity, happiness, and gratitude.
Focus on Things You Can Control
Bringing about dietary changes like drinking meal-replacement shakes,
abandoning unhealthy snacks, and choosing overall healthy foods is a lifelong
commitment. It certainly can’t happen overnight. Therefore, a good tip is to
transform your life with one change at a time. Focus on one meal if you can’t x
all the meals you’re having during the day. Commit yourself to just one smoothie
recipe and have it once a day. Focus on things that are well within your reach
and start your tness journey from there. Remember, there’s always something
you can do to change your life.
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Consciously Adopt Healthy Food Choices
You must consciously choose healthy foods. Nuts, seeds, whole grains, fruits, and
vegetables are natural sources of feel-good hormones. You will generally feel
better after eating them.
Learn to Strike a Balance in Life
Don’t push yourself unreasonably. Instead, strive towards a balanced lifestyle
that is brimming with healthy choices that make you happy.
Start Your Day with a Positive Affirmation
Lastly, tell yourself that it is well within your power to become healthy again.
Diabetes is a mere disease and you have all the resources, knowledge, will, and
power to beat this disease and come out stronger and healthier. Wake up every
day to this armation. If need be, this is the time to push yourself towards a
healthy mindset. Soon, optimism and gratitude will come to you naturally.
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A Final Word
We wish you all the best on your journey. You will always have
this fantastic manual at your service whenever you need a push,
a reminder, or guidance. 
Each section of this manual is unique and will provide value to
your journey in a special way. We hope you adhere to all the
steps and tips provided in this book. If you do, surely and
certainly, you will witness your health and your quality of life
transforming. 
Having said all that, we would like to remind you that diabetes
does not define you. You have the power and will to heal from
diabetes and empower those around you. 
Best of Luck!