Top 7 Diabetes Triggers You MUST AVOID (How to Reverse Diabetes)

hey everyone welcome to the Dr Josh ax show I'm your host Dr Axe and each and every week on the show we explore the science and principles behind how to grow and Body Mind spirit and take your

health and your life to the next level on today's show I'm going to walk you through step by step exactly how to reverse type 2 diabetes and how to

naturally balance your blood sugar by the way you're going to be shocked to find out just how many people not have diabetes but how many people have pre-diabetes and if you have insulin

resistance blood glucose issues or you're pre-diabetic this advice can radically change your life and so I'm so excited

to share with you the exact diet the supplements the lifestyle factors that can help you balance your blood sugar reverse disease and listen insulin levels are so important to have good

energy to slow the aging process so if you want to promote longevity and look and feel younger you need to know all this information I go through all of the research on how to

do that in today's episode before I dive in though make sure you subscribe to this Channel and hit the notification Bell so you don't miss a single episode listen if you're not subscribed you're

missing a lot of the transformational content I'm putting out on a regular basis that I know is going to help transform your life in a big way well

here's the reality when you look at diabetes statistically there are over

463 million adults who had diabetes in 2019 and that is projected to raise to 700 million by 2045 in the United States

alone there are around 40 million people who have diabetes and around 100 million people that have pre-diabetes that's one

in every three people in the United States has pre-diabetes and many of those people don't know or realize that they have pre-diabetes if your insulin

levels aren't normal consistently uh then you likely have pre-diabetes if you feel fatigued and tired a good part of the day and you notice your your sort of

energy or your insulin is jumping during the day then you likely have pre-diabetes and that's a that's something that can cause you to gain body fat it's something that will lower your energy levels it's something that

will cause you to age more quickly it's something that predisposes you to autoimmune disease causes your joints to ache and age more quickly this is why it's so critical that we start to

balance our blood sugar the other reality is if somebody has diabetes and they don't take care of it the side effects for what it does for causing

early blindness and deafness and degeneration of nerves that can cause somebody to lose limbs I mean it's a really really serious issue and that's why I want to encourage you that you can

reverse it you know I have had thousands of people help thousands of people reverse their type 2 diabetes I want to sh share a quick story with you I had a husband and wife they were professors at

a university in Tennessee and they came in to see me and they both had had type 2 diabetes one had had it for 10 years the other for over 20 years they came into my clinic they were on the standard

American diet and I basically put them on a diet high in protein fiber healthy fat we lowered the carbs we a few supplements specifically I had them do a

chromium supplement and cinnamon and in 40 days they completely reversed their type 2 diabetes both of them did they both one of them lost 20

lbs another one lost 10 lbs you know they got more active I mean they they said Dr actually you literally we we feel like you probably saved our life outed years to our life I said it wasn't me you made the great changes yourself

here's the reality if you have diabetes if you follow this advice 99% of the time you will reverse your diabetes that's the reality there are medical professionals that I used to have as

patients came in my office they would tell me they said my doctor told me I would have to be taking metformin or insulin the rest of my life and they would come in and a few

months later it' be completely reversed happened almost every single time and that's because it is a reversible condition your body your pancreas is constantly regenerating and your cells

are constantly regenerating so if if you start doing all the right things in as little as one month often times you can actually reverse this now I want to talk more about these Trends listen the

prevalence of diabetes type two has increased by 62% over the last 10 years according to the World Health Organization and when

you look at demographics as well now that was specifically for the middle class or middle in low to middle- inome countries but we also de see demog

Graphics of urban areas having a higher prevalence as well by about 10% and the global Health expenditure by the way for diabetes uh the past few years has been

around $760 billion and it's estimated that by 2050 it could be almost a trillion dollar in

expenses if we keep headed down the amount of people that have the diabetes that they have so it's important to remember that if you have diabetes your medical costs go dramatically and that actually cost the country it costs

taxpayers because of what the taxpayers are having to pay for for for our medical system today and so it's important to remember if you have a health condition it doesn't doesn't only

cost you it costs your family and everyone else around you that are part of the country you're living in now I want to dive into what diabetes is

exactly and what the root causes of type 2 diabetes are the first thing is diabetes is is a chronic condition that's characterized by insulin

resistance and high blood sugar levels here's the pathophysiology of this condition your pancreas produces insulin

but the body's cells do not respond effectively one of the one of the uh you know metaphors people use is that your insulin receptor sites go deaf they

can't hear anymore they're burnt out they don't work anymore so your your cells uh these insulin receptors don't bring sugar into the cells so what happens is when sugar stays in your

bloodstream which is what causes high blood sugar sugar is in your blood rather than your cells well then when that blood sugar stays in your blood

your body says Whoa we've got too much sugar here and your body essentially responds to it like it's a toxin that excess sugar starts to cause

inflammation and immune reactions over time and that then will cause again joint pain cause you to age more quickly it causes oxidative stress on the body

again aging and inflammation inflammaging is what happens when you have excess sugar in your blood some of the biggest symptoms of type 2 diabetes

include increased thirst frequent urination hunger fatigue blur Vision um the statistics for type 2 diabetes

versus type 1 around 95% of people have type 2 diabetes where around 5% of diabetes cases are more of those type

one cases or type one plus other in terms of the diabetes cases and so that's around 35 million Americans today have type 2 diabetes according to the

center of Disease Control now here are the biggest root causes of diabetes number one are genetic factors if you have a family member that had type two

diabetes your mom or your dad you have an increased risk of about two times possibly even six times now I do want to mention I think a lot of even the genetic factors is due to Lifestyle

because you are eating the same thing and doing a lot of the same things your parents did therefore it's going to affect you but there are also actual

genetic factors where your genetic weakness might be uh connected to your pancreas and part of your cellular health responsible for bringing that glucose or that sugar into your cell so

there is a genetic component however just know this if you have type 2 diabetes and you're saying to yourself well it's genetic there's nothing I can do about it that's incorrect almost every person I've ever worked with with

type two diabetes whether they were genetically susceptible or not was able to reverse the condition and so even if you have had parents who had type 2

diabetes or genetically you are more predisposed it's still connected to epigenetics which means means you have to turn on that switch via lifestyle which means we can also turn off the switch via

lifestyle some other things that cause diabetes statistically according to the medical studies sary lifestyle if you are not moving if you are sitting all day that increases your risk this is why

walking and exercise are such effective treatments for diabetes poor diet of course we're going to get into that um obesity if you're overweight increases

your risk of Diabetes by 80 to 85 % by the way there's a study done called the framington heart study is a very large scale study they found that individuals

with a BMI over 30 had a Sevenfold higher risk of developing diabetes now I go less on solely BMI but if you're looking at body fat if you have high

body fat you have a much much higher risk again high body fat or high BMI a Sevenfold increase risk of diabetes

which is much higher than your gentic risk it's higher than almost anything so keeping your body fat low via exercise and diet those are the two primary

factors I mean stress plays a role too but but that's the secret to reversing diabetes I want to talk about the foods that most increase your risk of type 2

diabetes and that are going to increase insulin resistance pre-diabetes blood sugar spikes in general high sugar foods by far right of all the things that are

going to affect your blood sugar high sugar foods such as sugary drinks like sodas candies baked goods pastries desserts these are all going to SP spike

your blood sugar by the way there's a lot of sugar in things like Frappuccinos from Starbucks as well I mean sugar is hidden in a lot of things barbecue sauce one

serving is sometimes 12 to 18 gam of sugar so so you got to be careful cuz sugar is hidden everywhere um refined carbohydrates white bread white pasta

you know um potato chips you know a lot of these foods that are high glycemic are going to eventually turn into sugar causing blood sugar spikes wheat bread those are going to be issues um

processed foods like fast food processed snacks seed oils are going to increase your risk of diabetes there is a study done it's called the nurse's health

study and women who consumed one to two sugary drinks per day had an 83% greater risk of developing type 2 diabetes think

about this one to two let's go with one here if you drink just one sugary drink a day a soda a Frappuccino from Starbucks

a fruit juice you know 83% higher risk of developing diabetes but with just one sugary drink a

day so so you can see here where if you cut down on that though or you or you or you don't drink that if you replace that with something natural what does that do for reversing type two diabetes Well it does a

tremendous amount here's some other lifestyle factors that have been linked to type 2 diabetes according to medical studies lack of exercise uh smoking increases your risk

by 30 to 40% stress is really a big one emotional stress and there's a study done at Harvard that found physical activity reduces diabetes risk by 5050 %

or more so we know that movement helps tremendously now when it comes to diets in the foods that you're eating there are numerous medical studies that show

that changing your diet will help you reverse diabetes and lower those A1 CA levels which is the blood marker that typically we correlate with having

diabetes there are diets like the DASH diet which has been shown to reduce A1C Levels by 3% over 8 weeks there's a ketogenic diet there's low carb diet

there's carnivore diet there is a Mediterranean diet there basically any diet where you're eating more Whole Food you're lowering carbs increasing your

protein and fat intake has been shown to reverse diabetes in a lot of cases now I want to go some through some specific food groups and then share with you my favorite diet which is a form of it's a

diet based on Chinese medicine it's close to a Mediterranean diet on exactly how to reverse type 2 diabetes uh however I want to get into some of these food groups first there's

a studies in the medical journal Diabetes Care this was done on over 4,000 individuals uh and they found that when you replaced your processed grains

with whole grains you have a 29% lower risk of developing type 2 diabetes so for instance if rather than having white

bread you start consuming rice and O oatmeal in quinoa right so switching your carb intake from the processed refined grains to the real food based

grains the Ancient Grains that's going to help you if you're going to consume ancient if you're going to consume grains your best bet is going to be brown

rice uh oatmeal quinoa and then I would also say doing if you're going to do bread do an ancient grain bread that's a multi-grain

bread that's sour dough so fermented so ideally you want to do a sour dough or sprouted grain bread so so so those are the sort of grains you would want to replace okay now generally I don't

recommend a high grain diet for people with type 2 diabetes in fact I I sometimes recommend no grains for a period of time and then adding back in

only sourdough and Ancient Ancient grain sour uh sprouted Breads and that's it in terms of the grains um and then some rice and brown rice and things like that

on occasion but again uh replacing the processed grains with whole grains is even helpful vegetables a study from the British medical journal found that individuals who increase their vegetable

intake by just three servings a day reduce their type their risk for type 2 diabetes by 14% uh fruits there was a study found that if you increase your

fruit intake uh increases it by 12% now the crazy part about this is whole grains in some vegetables and fruits especially these are all carbohydrate

food so you're just switching your carbohydrates now generally um I would say you want to consume high fiber foods you want to get a lot of fiber so if

you're going to reverse diabetes here are the the carb sources I recommend number one are vegetables eat as many vegetables as possible half of your plate should be vegetables you can steam

them bake them sauté them some raw is fine but you really want to do a lot of vegetables secondarily berries blueberries blackberries and r berries are going to be the best along with

pomegranate okay but General fruit generally speaking is all okay but those four I mentioned are going to be the best when we're talking about type 2 diabetes uh and then when we're talking

about uh again the the the third form of carbohydrates and and high-fiber foods I'd recommend are actually beans and legumes lentils black beans kidney beans garbanzo beans known as chickpeas so

doing hummus would be fantastic for you so those are good options there as well um and then I would recommend nuts and seeds and then I'd recommend some grains but I wouldn't recommend more than one

serving of grains a day if you have type 2 diabetes you really want to focus your fiber intake and carbs on vegetables followed by berries okay uh but again

vegetables are going to be the best of the best and then I would say actually the second after vegetables is probably sweet potato you only want to do about a half a sweet potato because you don't want to do too many carbs for serving

but some sweet potato with some pumpkin spice on there would be excellent if you have type 2 diabetes uh the next thing you want to focus on is you want to get some healthy fats there are studies on

avocados nuts and olive oil and their ability to uh help with diabetes specifically there was a study done on Avocado showing it lowered cholesterol

and helped lose weight in diabetics there is a study done on nuts and seeds showing that those who ate a Mediterranean diet

plus supplemented with nuts like walnuts had a 52% lower incidence of diabetes olive oil especially extra virgin olive oil reduced the risk of

Diabetes by 40% when compared to a lower fat diet so you want to be getting avocados nuts

like walnuts extra virgin olive oil and coconut oil those are really if you just have have you have four healthy fats avocado walnuts olive oil coconut oil

and I'm going to add a fifth there healthy fish oils from fish like wild cot salmon or a fish oil supplement okay those are the Fab Five of fats you want

to be taking when it comes to reversing diabetes Now along with vegetables the food you want to eat the most of to

reverse diabetes is protein sources like organic meat products I would recommend Wild caught fish like I just mentioned according to the American journal of clinical nutrition those who had regular

fish consumption cut their risk of Diabetes by 21% now chicken is also beneficial uh and so is red meat I would do those as well but make sure they're organic

that's the big factor there and then I mentioned beans earlier but beans also have been shown in studies to reduce your risk of type 1 diabetes they're great because they have both protein and fiber so doing lentils KY beans black

beans chickpeas are great ways to help reverse diabetes but here's what your diet should look like if you want to reverse

diabetes Prim protein is primary it's the first thing you want to focus on 30 to 50 grams of protein per meal you can do protein powders like bone broth protein and a plant protein you can do

collagen powder you can do grass-fed beef you can do other red meat like venison lamb and bison you can do chicken and turkey you can do wild cot

fish you can do eggs as well so get those good protein sources the next thing is do a lot of vegetables okay steam bake sauté however you want to do

them but do a lot of vegetables uh and then after that after meat and vegetables then you probably want to do some beans okay kidney beans black beans the ones we talked about in addition

after that the healthy sources of fat uh all the ones we talked about avocado coconut oil extra virgin olive oil and then I would recommend also

getting um some of the good sources of I would recommend some berries don't go overboard though you don't want to do more than one serving of fruit a day either typically but I would do berries and then after that you want to do um

sweet potato and brown rice I think those tend to be the two best carbohydrates sweet potato and brown rice for people with type 2 diabetes but really there are so many meals you can follow based off of that uh that can

help you heal by the way when you're cooking use a lot of herbs and spices use use a lot of cinnamon I want to share with you a patient story I had a

patient come in her name was Dolores and she was in her late 50s and she had struggled with type to diabetes for a year she had had it over 20 years and she came in to see me and I said

Dolores I'm just going to have you just change your meals just make a few simple changes she changed her breakfast changed her lunch changed her dinner and this is the sort of meal plan you want to follow for breakfast every morning

she did a simple smoothie she did coconut milk she did a collagen protein she also did a plant protein and then she would either do about about a four a

cup of sweet potato or some avocado um she would sort of mix it up or she would do blueberries just a half a cup and then she would put in a half a teaspoon of pumpkin pie spice so quite a lot and

she did that every day for lunch she would tend to do a soup or a salad with just meat and vegetables Prim Sometimes some rice uh with that and that was her lunch and for dinner she would do something like a grass-fed

burger with a lot of steamed vegetables and some hummus or some cashew cheese some avocado and then she' do a little bit of dark chocolate and she reversed her type 2 diabetes in 30 days she was

blown away she was like my blood sugar after two weeks is almost completely normal in just two weeks it can happen that quickly if you do all the right things all right let's talk about the

vitamins and supplements that will make the biggest difference on type 2 diabetes according to clinical studies and balance your blood sugar remember this is also critical if you are

pre-diabetic or have any blood sugar imbalance whatsoever one is vitamin D according to a study it improves insulin sensitivity by

21% that's a tremendous amount an A1C reduction up to 0.9% so that's really tremendous this is a a six-month study done out of a major medical journal so

vitamin D taking 5,000 IUS a day any day that you don't get sunlight you want to take a vitamin D supplement and you want to combine that with magnesium ideally

and vitamin K2 the next is magnesium a study found that your increased magnesium intake is associated

with a 37% lower risk of diabetes there's several studies that have proven this very similar about a 9% reduction in those A1C levels so you want combine take you want to take a vitamin D

magnesium combo supplement or you can take them apart or get a multi that has both of them but but you really want to take 5,000 iuse of vitamin D and about

300 to 500 milligrams of magnesium daily uh to reverse type 2 diabetes Now the the the the nutrient that has the

biggest impact on type 2 diabetes now there's actually an herb I'll talk about that's probably the number one and this will be the number two supplement but in terms of minerals or vitamins chromium

picolinate has the biggest impact statistically on your fasting blood sugar levels and reversing and lowering those A1C levels a study done on 180

patients with type 2 diabetes found that if you take chromium picolinate about 200 micrograms three three times daily

or up to 1,000 milligrams total a day uh you can reduce your A1C levels by over by around

2% so um so a really tremendous amount actually no most significant results in A1C reducing from I'm sorry 8.5 to

6.6% and so you want to take about 200 microgram of chromium three times daily with your meals okay 200 micrograms three times daily with your meals of

chromium picolinate has been shown to help reverse type 2 diabetes and reverse pre-diabetes

vitamin B12 or taking a b complex vitamin uh for 6 months showed to lower your A1C Levels by

3% I'd recommend buying a b complex that has methylated B vitamins now I also want to mention another great source for

B vitamin B12 dietarily is going to be red meat eat bisin eat lamb eat beef eat eat venison but get more red meat in addition taking a liver supplement or a

multi-organ supplement is also going to help you get more of that verily absorbable Vitamin B or vitamin B12 now here are some other things in terms so we covered the vitamins and minerals

let's now talk about herbals cinnamon is powerful at helping reverse diabetes in fact it reduced A1C Levels by 83% over 90 days that's a very similar

equivalent to we saw with magnesium and vitamin D supplementation now I recommend doing a little bit I recommend doing cinnamon with your food doing about a half a teaspoon in a morning

smoothie it's the most cost of effective way to do it you can add it to a lot of your meals now if you're not getting it that day maybe you just you know throw it in your mouth and drink it down with some water or you mix it with a little

bit of applesauce or your sweet potato or something like that uh to where if if if the the flavor is too much for you or mix it in chocolate you know take some dark chocolate with with coconut milk

melt it with a bunch of cinnamon in there and eat it that way but generally I I recommend trying to get at least one teaspoon or more of cinnamon a day in

your diet will help you R reverse diabetes fena Greek is another herb that was used in ayurvedic medicine to reverse diabetes and blood sugar issues you typically want to get quite a bit of

that a day you could take that as a supplement that's been shown to help now the herb that has been shown to be the most effective at balancing blood sugar

levels and reversing diabetes is Bay Berry leaf and the extract in it or the active compound is called berberine Studies have shown that this compound

berberine can lower A1C Levels by 0.9% over 12 weeks so has tremendous benefits and even more so over a longer period of time you want to take about 500 milligrams three times daily with your

meals you want to take that with that chromium picolinate those two together if you had to just choose two supplements to take for blood

sugar berberine and chromium will have the biggest impact for most of you um at balancing blood sugar levels now other supplements I do want to mention

alphalipoic acid is also beneficial supplement for lowering blood sugar levels there's also an herb that's tremendous called gimema

sylvestre and that's been shown in studies to lower A1C level so that's another good one and sometimes you can buy these in in a blend together but remember with cinnamon or p pumpkin pie

spice there's a brand Frontier organic I buy theirs organic on amazon.com use it liberally on my food constantly and

tremendous benefits there um also I want to mention this one probiotics there was a study that found that probiotics and this is a study out of the British

Journal of nutrition showed that probiotics uh help with glycemic control and lowering blood sugar levels they reduced A1C levels by4 4% over 8 weeks

reason being is good bacteria like lactobacillus and bifidobacterium allow your body to better absorb nutrients like

magnesium zinc vitamin D and even some of the herbs you're consuming those those compounds and B vitamins especially which then helps balance your blood sugar level so probiotics can also

be beneficial or eating probiotic rich foods like coconut yogurt sauerkraut those would be some really good options miso others there to help and then omega-3 fatty acids also can be great

for reducing uh inflammation as well and a few other herbs that have been shown in studies turmeric clove holy basil

ginsing um bitter melon have also been shown to help balance out blood sugar levels now I want to talk about movement specifically aerobic exercise has been

shown to lower uh blood sugar levels walk running and swimming can lower your A1C Levels by 7% strength training by 0.5 but I think strength training long term can be even more beneficial than

cardio and then even doing flexibility and balance exercises like Tai Chichi yoga Pilates classes also are beneficial but really

it's weight training plus doing some interval cardio will move the needle the most but if you don't like exercising or you just refuse to do it then walk

around your meal time has a big difference if you can walk 20 minutes three times a day around your meals so an hour day total it'll it'll really uh it'll it'll balance your blood sugar in

a really surprising way it's also important to note that diabetes medications today tend to have major side effects metformin the most commonly

prescribed diabetes drug today has been linked to gastrointestinal issues also nutrient deficiencies such as vitamin B12 it's important to note that one study found

that 30% of long-term metformin users had major vitamin B12 deficiencies now that's a major deficiency a lot more people were borderline deficient and not

at optimal level so what happens is when you take Metformin as a medication it starts to deplete your body and leech vitamin B12 out of your body and vitamin

B12 is critical for cellular energy for mitochondrial repair for General healing it's for for nervous system function it's a really important nutrient there's another class of drugs called

sulfuras which also increase your risk of hypoglycemia and weight gain by up to 14% according to studies and then insulin insulin also is connected to

hypoglycemia and weight gain so the reality is now listen you might be a type one diabetic watching this and here's something you should note as well even if you can't fully reverse

your type 1 diabetes you can at least lower the amount of insulin you have to rely on because H taking insulin any hormone whether it be estrogen progesterone testosterone or

again insulin is not the healthiest thing you can do for your body there are side effects of that so if you are taking insulin you want to minimize the amount

you take to the maximum and if you can take the supplements I talked about follow the diet I talked about do the exercise we talked about it will at least reduce the total amount of insulin

you have to rely on on a day daily basis and allow you to be much healthier because of it so I covered a lot in this video but remember this one if you change your diet simply changing your

diet to a diet high in protein fiber in some healthy fat and nutrient-dense foods that can help you reverse diabetes if you also couple that diet with some

of the herbs we mentioned like cinnamon in fena Greek and berberine and then taking some of the nutrients we talked about like vitamin D and magnesium and a b complex supplement doing that together

along with walking and exercising some the majority of the time if you do what I just shared with you you can reverse your diabetes for good specifically your type two diabetes and absolutely reverse

quickly your pre-diabetes now often times as well as I mentioned earlier there is a stress component so if that's a major factor because if cortisol goes too high insulin will often follow it

that's why getting good sleep having good relationships and keeping those stress levels Low by scheduling things you love to do those will also help but

again just changing your diet alone in majority of cases will help you completely reverse type 2 diabetes listen there are millions and millions of people as I mentioned there's 100

million people today one out of every three people you know has pre-diabetes and another 40 million have diabetes so many people need to know the truth how

about how you can balance your blood sugar naturally and reverse both pre-diabetes and diabetes hey one thing I'd ask you to do is share this episode on your social media page or if you know somebody that's struggling with blood

sugar levels or that's diabetic or pre-diabetic share this video with them because I truly believe if they follow the advice on this show they're going to reverse diabetes and it's going to add

your years to their life and add life to their years it's so powerful what we can do together and by the way even if you're not diabetic eat like this because keeping insulin balance will

cause you to age more slowly promotes longevity and will help lead you to your optimal level of health and hormone balance want to say thanks so much for tuning in here to the Dr Josh a show we

each and every week I explore how to heal in Body Mind in spirit make sure to subscribe like and thank you so much for sharing this video I'll see you on the next episode