Managing pre-diabetes without medication is paramount for your future health and safety. You do not want Type 2 Diabetes, nor the drug, Metformin, to manage it.
Over 88 million Americans have pre-diabetes, which is more than 1 in every 3 people. Sadly, 85% of them DON'T EVEN KNOW THEY HAVE IT!
1 out of every 3 people are stumbling through their day wondering why they feel so lethargic...why they constantly feel thirsty...why they have to urinate so frequently...and why they always seem hungry. ALL of these are symptoms of pre-diabetes.
Their blood sugar and insulin levels are completely out of whack, and they are speeding toward full-blown Type 2 diabetes, which sets them up for heart disease, stroke, and Alzheimer's disease.
However, you can head this off when you commit to making serious lifestyle changes. You do not have to wait until you receive a diagnosis of full-blown Type 2 diabetes. You do not have to rely on drugs with dangerous side effects.
You can manage pre-diabetes without medication, but it will take total commitment on making optimal lifestyle changes.
The foremost will be committing to a lifelong diet of natural foods.
"The explosion of Type 2 diabetes, and pre-diabetes has been paralleled by an increase in people who are overweight and obese. The fatter America becomes, the greater the number that develop diabetes and pre-diabetes."
~ Dr William Davis in Wheat Belly
Pre-diabetes means you have a higher blood sugar count than average, but are not diabetic yet. If you are not diabetic, yourself, you probably have a neighbor who is, or a co-worker who is.
Remember the numbers...1 in 3 Americans are pre-diabetic and almost all of the do not even know it.
Jeff Edison (46) is a block mason. He said, "I started in the construction business right out of high school. I learned how to lay block, and found out I was not only good, but fast. I was in demand, and made very good money right from the start. Way more money than guys 10-20 years older than me, who had more experience.
I had been a wrestler and football player in high school, and even though I was stocky, I was always in good shape. Heck, with all the running we did in wrestling, I could run a 7-minute mile at just under 210 lbs. I pretty much ate what I wanted because I burned it all off.
When you lay block, you are always picking up fairly heavy stuff all day long. I never hit the gym because I figured I got my workout on the job.
I always looked forward to lunch because I'd get a huge Subway foot-long sandwich, and wash it down with a can of Mountain Dew and a whole bottle of Gatorade.
Somehow, though, as the years went by, I started pounding down two of the big Subway sandwiches. I also doubled up on the Mountain Dew and Gatorade, because I worked in the Florida heat.
What I didn't know was that I was destroying my body from the inside-out with huge amounts of sugar/carbohydrates, from the bread and the drinks.
I was also eating a lot of pizza and beer, out with the guys, on weekends. More carbs. More problems.
Four years later, by the time I was 22, I had gained 40 lbs and my belly was at 42". I was sluggish, irritable, always hungry, and I hated looking at myself in the mirror after a shower. I did not look a bit like an athlete.
My dad was continually on my back about getting an annual check-up since I was now, an 'adult.' When I finally did, the results scared the living stew out of me.
My family doctor said my hemoglobin A1C level was 6.4%...I was an inch away from having full-blown Type 2 diabetes. After he went through all of the dangers I'd be facing...for the next 40-50 years...if I even lived that long, were both scary and sobering.
Fortunately, I had a physician who wanted me to manage my pre-diabetes without medication. He hooked me up with an eating plan that I was to maintain for life, and got me back to exercising by walking an hour each night (instead of watching TV) and lifting weights with a great strength-building foundation.
Trust me, managing your pre-diabetes without medication is the absolute best thing you can do. You may have to search for a knowledgeable doctor, one who is still an athlete and understands the Keto Diet, but it will be well worth it."
According to the American Diabetes Association, two types of patients are pre-diabetic: those with impaired fasting glucose (IFG) and those with impaired glucose tolerance (IGT).
These conditions are characterized by a higher than average fasting blood sugar of 100 mg/dl to 125 mg/dl and 140 mg/dl to 199 mg/dl 2 hours after a meal.
Pre-diabetic patients do not have clinical diabetes but are at high risk of contracting full-blown Type 2 diabetes.
After being diagnosed with pre-diabetes, most patients are prescribed an anti-diabetic drug such as Metformin.
It functions to increase the body's insulin sensitivity and glucose usage. In other words, metformin influences several systems of the body to ensure that blood glucose levels stay low.
Metformin is often considered the first line of treatment in diabetes. This is what you want to get away from. Managing pre-diabetes without medication needs to be the goal of all patients.
Beginning a regimen of metformin or drugs is not the only option and definitely not the best one.
Researchers found that wholistic treatment options like lifestyle modification have a higher success rate of preventing diabetes compared to metformin/drug therapy.
In one study, Dr. William Knowler and his team evaluated the effect of metformin vs. lifestyle modification on 3234 nondiabetic, high blood sugar persons.
Their results found lifestyle intervention reduced the incidence of contracting full-blown Type 2 diabetes by 58 percent and metformin by 31 percent in these individuals.
In his research paper, Dr. Knowler wrote, "the lifestyle intervention was particularly effective, with one case of diabetes prevented per seven persons treated for three years." This groundbreaking study shows that fighting diabetes naturally is better than fighting it with medication.
So, how do you reduce blood sugar levels naturally? Through exercise and diet, the age old staples of health.
While both of these are efficient ways of reducing blood sugar, research shows that combining physical training and a carb-restrictive diet is most beneficial.
According to the author of the study, "lifestyle modification combining both diet and exercise effectively reduces the incidence of T2D and improves glycemic control, even without a significant reduction in body weight. "
Fighting pre-diabetes naturally, is the way to go.
Contracting pre-diabetes means you have a fighting chance of managing this situation before it turns into full-blown diabetes.
Once that happens, you will be on medication with disastrous side effects, especially if you require insulin injections.
Insulin causes weight-gain...exactly what you DON'T need when you are already overweight and experiencing declining health.
Full blown diabetes is characterized by patients having feet amputated, congestive heart failure, and contracting early cognitive decline/Alzheimer's disease.
Here are the areas to focus on:
Weight Loss - This is the bully on the block. The majority of people who are diagnosed with pre-diabetes, are also categorized as obese.
Losing belly fat, and overall fat, goes a long way in the prevention of contracting Type 2 diabetes.
As you've seen, elsewhere in this article, we recommend the Custom Keto Diet as the best Ketogenic template for you to follow.
When you get sugar foods, and carb-heavy processed foods out of your diet, the pounds will start coming off.
Managing pre-diabetes without medication starts in the pantry, and the kitchen...not the doctor's meds cart or the gym.
Reduce Your Waist Circumference - This goes hand-in-hand with focusing on weight loss. There is no way you can stay fat if you are following a Ketogenic meal plan.
The statistic men want to be aware of is, once your waist is bigger than 40", you will almost be certain to contract full-blown Type 2 diabetes.
Consistent Daily Exercise must be incorporated into your lifestyle.
This can be as simple as taking up walking for 45-minutes.
You will get stronger, and you'll be able to walk faster.
If you can, include some weight training that focuses on basic lifts. You are not training for a bodybuilding contest, you just want to add lean muscle to speed up your metabolism, and increase your free testosterone.
***Make note: Deciding you will do 500 sit-ups, and 10 minutes worth of planks is NOT going to burn off love handles and belly fat.
Fat loss starts with making the decision to pursue a healthful diet. You CANNOT continue eating like you have been. You are setting yourself up for heart disease, stroke, kidney disease, and cognitive decline (Alzheimer's disease.)
Look Into Intermittent Fasting - This is NOT harsh, brutal fasting, like in the 1980's. This is fasting for some extended hours, about two times per week. It is a valuable component of the Ketogenic diet.
Continuous medical research has shown that fasting aids both the body and the brain.
WebMD published an article in September 2021, discussing how intermittent fasting can cut the risk of contracting diabetes.
We recommend Brad Pilon's Eat Stop Eat program to initiate your intermittent fasting strategy. It's a gentle introduction that can easily be ramped up, as you get more familiar with it.
Get Good Sleep - There is a direct connection between poor sleep, and increased blood glucose.
Sleep must be a priority if you are to manage your pre-diabetes naturally, without medication.
The link between sleep and the risk of diabetes is real. Turn off the TV. Stop messing with your phone in bed. Make sleep more of a priority than it has ever been.
Brian J Kendricks (46) began a successful online business during the pandemic. He said, "When my A1C went above 6.2%, I was scared to death. For about three years before that, I kept telling myself that I needed to lose weight. That I needed to start working out. That I needed to change my eating habits.
Sadly, I never followed through with any kind of action. I just cruised through life eating pizza, pasta, every dessert know to man, and donuts.
My sugar/carb consumption was out of control. I worked long hours getting my Internet business off the ground, and I blunted that by eating foods that tasted delicious.
He put it real bluntly by telling me if I did not start moving my feet, I was going to lose them to amputation. And, if I did not start making smarter food choices, I was headed for a stroke.
It had taken me decades to get this way, so he warned me about thinking I could purchase some exercise videos and lose tones of flab.
I first needed to get my eating under control, and that would be done by following a strict Ketogenic diet. Let me tell you, it was difficult giving up ice cream, sugar cereals, pizza, beer, and all the other trash foods I was putting in my system.
The first 3 months, I lost a total of 35 lbs! It was unbelievable. In six months, I had lost a total of 53 lbs.
Now, a year later, I am down 68 lbs from where I started. I will stay on a Ketogenic diet for the rest of my life. I never knew how delicious natural foods could taste.
I, also, started a weight training program to build lean muscle that will increase my metabolism. I follow a time-tested, old school program of basic lifts.
Managing pre-diabetes without medication just takes some strong will, a commitment to yourself, and getting the tools to help you."