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A Supervised Approach
Struggling to reverse type 2 diabetes?
You’re not alone—most people find it challenging and often believe lifelong medications are their only solution.
However, research shows that a supervised approach can effectively help reverse type 2 diabetes or put it into remission. The combination of accountability and a tailored plan is the key to success.
Sources:
https://diabetesjournals.org/care/article/47/1/47/154002/Type-2-Diabetes-Remission-A-New-Mission-in
https://www.mdpi.com/2072-6643/11/4/766
https://news.ok.ubc.ca/2021/09/10/new-research-proves-diet-can-put-type-2-diabetes-into-remission/
The Hidden Cost of Managing Diabetes
Managing type 2 diabetes isn’t just a health challenge—it’s a financial one too. I’ve spoken with patients, clients, and even family members who have T2D, and the consensus is clear: it’s expensive, even with insurance.
How expensive? Most people estimate it costs them about $3,000 per year. However, some report spending much more—one person on Reddit shared they spend a staggering $11,600 annually.
According to a 2020 report by GoodRx.com, the average cost falls somewhere in between, at $3,300 to $4,600 per year.Their findings highlight a bigger picture:
"When you add up out-of-pocket costs like doctor visits, over-the-counter supplies, and lost wages, a typical person with diabetes taking insulin could spend an additional $4,800 annually—even with health insurance. That’s about 10% of the average American’s yearly income."
These numbers underscore the significant burden diabetes places on everyday life—beyond just managing blood sugar.
The Surprising Math of Body Fat Storage
The energy stored in body fat is simple to estimate.
Here's the equation: (Body weight x body fat percentage) x 3,500 calories
Equation Breakdown
On average, 1 pound of body fat contains about 3,500 calories of energy.
To calculate this for your body, first find how much fat mass you have by multiplying your body weight by your body fat percentage. This gives you the total weight of fat in your body.
A DEXA scan is the gold standard to assess your body composition, but most gym’s have a body composition scale like the InBody for easier access. Or you can just use a simple scale like this scale from Amazon.
Next, calculate how much stored energy you have. Multiply your fat weight by 3,500 calories to estimate your total stored energy.
Here’s an example calculation based on my numbers
I weigh 180 pounds and have 18% body fat:
Fat weight = 180 × 0.18 = 32.4 pounds of fat
Stored energy = 32.4 × 3,500 = 113,400 calories
That’s enough energy to sustain my body for about 45 days!
Why Does This Matter?
If you’re dealing with insulin resistance or struggling to manage your weight, this stored energy is both a blessing and a challenge. On one hand, it shows that your body has plenty of reserves. On the other hand, accessing and burning those reserves efficiently requires optimizing your metabolism and balancing blood sugar levels.
When insulin levels are consistently high—due to a low-protein, low satiety diet, or unmanaged diabetes—your body stays in "storage mode," making it harder to tap into this energy.
Weight loss with this equation
Weight loss is far more complex than the outdated notion of simply cutting 3,500 calories per week to lose one pound.
Factors like high stress, poor sleep, excess processed foods, and elevated insulin levels all play a significant role in weight gain. It’s not just about "calories in versus calories out."
That’s why I take a holistic approach to weight loss, starting with fixing your diet, then improving movement, optimizing sleep, and addressing stress management.
It’s true, sustainable weight loss requires a complete lifestyle change—not just a temporary diet.
The 3 Glucose Readings You Need to Track
Reversing type 2 diabetes or prediabetes starts with better data. The best way to manage blood sugar is to track it consistently, spot trends, and adjust your diet accordingly.
When I ask most guys about their glucose levels, they usually only know two numbers: their A1c from months ago and a random glucose reading from yesterday.
What’s often missing? A detailed log of data to uncover patterns. Tracking pre-meal levels, daily averages, and consistent A1c results is essential for making informed decisions. Without this, it’s nearly impossible to reverse diabetes—you’ll only scrape by managing it.
The Three Key Readings to Track Daily:
Waking Glucose – A snapshot of your overall metabolic health.
Pre-Meal Glucose – Helps determine the best times to eat.
Daily Average – Ensures your plan is moving in the right direction.
Post-meal glucose can be helpful, too, but once my clients dial in their diet, this usually isn’t necessary after the first week or two.
You can track these levels by finger-sticking multiple times a day, or you can make it easier with a Continuous Glucose Monitor (CGM). I recommend the Stella CGM by Dexcom because it’s efficient, reliable, and only requires a one-month commitment.