Diabetes Prevention: My Personal Protocol for Metabolic Health
Longevity isn’t just about living longer—it’s about living better. A key aspect of that is preventing chronic diseases, and one of the most common yet preventable conditions is type 2 diabetes. With over 100 million people in the U.S. affected by diabetes or pre-diabetes, it’s crucial to take proactive steps to maintain metabolic health.
I’ve developed a protocol to help me stay metabolically resilient and avoid type 2 diabetes, and it’s a strategy I recommend to anyone looking to optimize their health. Below, I’ll break down the steps I take to prevent diabetes and improve overall metabolic function.
Why Preventing Diabetes is Key
Type 2 diabetes doesn’t only affect blood sugar levels; it impacts the entire metabolic system. Left unchecked, it can lead to severe complications like heart disease, kidney failure, and nerve damage. The good news is that lifestyle changes can help maintain stable blood sugar levels and prevent these issues from developing.
My Diabetes Prevention Protocol
1. Regular Testing
To stay on top of my metabolic health, I track several key indicators:
Blood Work: I monitor A1C, triglycerides, fasting insulin, and fasting glucose. I recommend testing these at least once a year, though I personally do it quarterly.
Body Composition: Measuring visceral fat and muscle mass is crucial to understanding metabolic health. I track this quarterly, but for beginners, annual testing is a great start.
Continuous Glucose Monitor (CGM): I use a CGM twice a year to identify what causes glucose spikes and how I can minimize them.
2. Build a Metabolically
Resilient System
To build metabolic resilience, I focus on:
Building Muscle: Resistance training and a high-protein diet help improve glucose control and prevent insulin resistance.
Reducing Visceral Fat: Visceral fat, stored around internal organs, contributes significantly to metabolic dysfunction. Strengthening muscles and reducing visceral fat has a huge positive impact on metabolic health.
Prioritizing Sleep & Managing Stress: Poor sleep and high stress can cause blood sugar fluctuations. Ensuring quality sleep and managing stress through mindfulness helps regulate blood sugar.
3. Healthy Diet Choices
What you eat directly impacts glucose levels, so I make mindful food choices:
Personalized Approach: Everyone’s glucose response to food is different. I use a CGM regularly to refine my diet and understand what foods work best for me.
Focus on Whole Foods: I prioritize whole, minimally processed foods and avoid refined sugars and processed snacks.
Carb Management: I eat carbs last—after fiber, protein, and healthy fats. This method slows digestion and prevents glucose spikes.
Post-Meal Movement: After meals, I engage in light activities, like walking or doing a few air squats, to help regulate blood sugar levels.
4. Testing First,
Lifestyle Next
For me, testing comes first. Regular testing with blood work and a CGM helps me understand how my lifestyle affects my metabolic health. If my numbers improve, I know my approach is working. If they move in the wrong direction, it’s time to reassess.
Takeaways for You
Test Regularly: Track key metabolic markers to catch any early signs of trouble.
Build Muscle: Muscle mass is crucial for maintaining healthy blood sugar levels.
Manage Your Diet: Focus on whole foods and understand how carbs impact your blood sugar.
Exercise After Meals: Incorporate small movements after meals to help stabilize glucose.
Personalize Your Approach: Use testing to refine your lifestyle for optimal metabolic health.
Type 2 diabetes is preventable, and with the right strategies, it’s possible to manage your health and optimize your longevity. Take these steps and start building your own pathway to a healthier, diabetes-free life.