Explorez tous les épisodes du podcast Mastering Diabetes Audio Experience

Ready to improve insulin sensitivity and support healthier blood sugar from the inside out?

👉 Learn About the Mastering Diabetes Fall Retreat:
https://www.masteringdiabetes.org/retreat-fall-2026/

▶️ Watch the Full Video Version on YouTube:
https://www.youtube.com/watch?v=SWzhvXFHQ1A

🎁 Get Your Free GUIDE:
https://go.masteringdiabetes.org/optin-recipe-guide

What if insulin resistance doesn't just start with the food on your plate, but also with what's happening inside your gut?

In this episode, Robby Barbaro explores the connection between your gut microbiome, inflammation, and blood sugar control, and explains why the bacteria living inside your digestive system may play an important role in insulin sensitivity.

You'll also learn why probiotic supplements, despite all the attention they receive, may not be the most reliable way to improve gut health, and why the more powerful strategy may already be sitting in your kitchen.

In this episode, you'll learn:

• How the gut microbiome may be connected to type 2 diabetes
• Why people with type 2 diabetes often have lower levels of certain beneficial bacteria
• How gut bacteria that produce butyrate may help support a healthier intestinal lining
• How an imbalance in gut bacteria may contribute to inflammation and insulin resistance
• Why chronic inflammation can interfere with insulin signaling
• What the research shows about probiotics and blood sugar control
• Why probiotic supplements sometimes produce only modest or inconsistent results
• Why many probiotic bacteria may not survive the acidic environment of the stomach
• How fiber feeds the beneficial bacteria already living in your gut
• Why beans, lentils, whole grains, vegetables, and fruit can support a healthier microbiome
• How gut bacteria convert fiber into short-chain fatty acids like butyrate and acetate
• Why these compounds may help support insulin sensitivity and glucose metabolism
• How even simple dietary changes can begin shifting the gut microbiome
• Why resistant starch from beans, lentils, and cooked-and-cooled potatoes, rice, and pasta can help feed beneficial bacteria

The key takeaway isn't that you need to find the perfect probiotic supplement.

It's that you can create a healthier environment for the beneficial bacteria you already have.

Fiber-rich whole plant foods provide the fuel those bacteria need to produce compounds that support gut health, reduce inflammation, and help your body respond to insulin more effectively.

Rather than trying to manage your microbiome from the outside in, this episode shows you how to support it from the inside out with the foods you eat every day.

👉 Learn more about the Mastering Diabetes Fall Retreat:
https://www.masteringdiabetes.org/retreat-fall-2026/

The next retreat takes place October 29 through November 2, 2026 in Miami, Florida. Attendance is limited to just 12 people and includes prepared meals, guided movement, personalized coaching, and a supportive community.

🎁 Get Your Free GUIDE:
https://go.masteringdiabetes.org/optin-recipe-guide

Keep your carbs high and your A1C low.

Want to eat foods like rice, bread, and pasta without sending your blood sugar soaring?

👉 Learn About the Mastering Diabetes Fall Retreat:
https://www.masteringdiabetes.org/retreat-fall-2026/ 

▶️ Watch the Full Video Version on YouTube:
https://www.youtube.com/watch?v=WDaM_IxJ68s&t=1s

🎁 Get Your Free GUIDE:
https://go.masteringdiabetes.org/optin-recipe-guide 

What if you could eat the exact same bowl of rice, piece of bread, or serving of pasta—but get a dramatically different blood sugar response simply by changing how you prepare it, what you eat with it, and what you do afterward?

In this episode, Robby Barbaro breaks down four practical tools that can help reduce post-meal blood sugar spikes without eliminating carbohydrate-rich foods from your diet. But more importantly, he explains why these strategies are only supportive tools—the ultimate goal is to improve insulin sensitivity so your body can process carbohydrates more effectively in the first place.

In this episode, you'll learn:

• Why two people can eat the exact same plate of pasta and experience completely different blood sugar responses
• How insulin sensitivity influences what happens after you eat carbohydrates
• How cooking and cooling rice, potatoes, or pasta can increase resistant starch
• Why beans, lentils, chickpeas, and split peas naturally contain resistant starch
• How resistant starch may help slow digestion and support healthier glucose and insulin responses
• Why the order you eat your food can change your post-meal blood sugar response
• How starting with vegetables and plant protein before eating starch may help reduce glucose spikes
• Why even a short 5–10 minute walk after eating can help your muscles clear glucose from your bloodstream
• How muscle contraction activates GLUT4 transporters and allows glucose uptake with less dependence on insulin
• Why simple movements like wall sits, squats, or calf raises can also be useful after meals
• How barley and oats use beta-glucan fiber to form a natural gel that slows digestion
• How combining several of these strategies in the same meal may create a greater effect than relying on one alone

One example might look like this:

Cook and cool your starch, add lentils or beans, start your meal with vegetables, include barley or oat groats, and then take a short walk afterward.

Each strategy targets a different part of the glucose response—from digestion and absorption all the way to how quickly your muscles remove glucose from your bloodstream.

But there's an important distinction.

These tools can make individual meals easier to manage, but they don't replace the bigger goal: improving insulin sensitivity at the root.

Robby explains how following a low-fat, whole-food, plant-based approach over time can help reduce the accumulation of fat inside muscle and liver cells, allowing insulin signaling to work more effectively. As insulin sensitivity improves, you may find that you need fewer of these meal-by-meal strategies because your body becomes better at processing carbohydrate-rich foods on its own.

And instead of treating your glucose meter like a report card, use it as feedback. Track your fasting glucose and your response after meals, experiment with these strategies, and watch for trends over time.

The goal isn't to fear bread, rice, pasta, potatoes, or other carbohydrate-rich foods.

It's to create a body that can process them more effectively.

👉 Learn more about the Mastering Diabetes Retreat:
https://www.masteringdiabetes.org/retreat-fall-2026/ 

The next retreat takes place October 29 through November 2, 2026 in Miami, Florida and is intentionally limited to just 12 attendees, with meals, guided movement, personalized coaching, and community built into the experience.

🎁 Get Your Free GUIDE:
https://go.masteringdiabetes.org/optin-recipe-guide 

Keep your carbs high and your A1C low.

Ready to improve insulin sensitivity and lower your blood sugar naturally?

👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/

▶️ Watch Karen's Full Story on YouTube: https://www.youtube.com/watch?v=5fnTBGRENRg

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 Read Karen's Full Mastering Diabetes Story: https://www.masteringdiabetes.org/health-reset-retreat/

What happens when you already know what to do for your health but old habits start creeping back in and you need a reset?

In this episode, you'll hear Karen's story after living with type 2 diabetes for more than 20 years. When she was first diagnosed, she says she was given a glucometer and told to monitor her blood sugar, but received very little guidance about the role lifestyle could play.

Over the years, as her medications continued to increase, Karen began searching for another approach. Eventually, she discovered Mastering Diabetes and experienced significant improvements in her health including bringing her A1c from 12.0 down into the 6s and, at one point, maintaining an A1c between 5.0 and 5.2 for an entire year.

But Karen came to the Mastering Diabetes Retreat realizing that even when you know the principles, sometimes you need support, community, and a fresh perspective to get back on track.

In this episode, you'll learn:

• How Karen went from an A1c of 12.0 to as low as 5.0
• Why she came to the retreat even after years of experience with the Mastering Diabetes Method
• The habits she realized needed some "tweaking"
• Why she learned she needed to eat more not less to properly fuel herself
• How increasing exercise became one of her biggest takeaways
• Why her short post-meal walks needed to evolve into a more complete movement routine
• How the coaching team helped her identify areas she could improve
• Why eating larger, more satisfying meals earlier in the day helped reduce the urge to snack
• How she lost two pounds during the retreat while feeling stronger and more energized
• Why she was nervous about the exercise sessions and how the coaches made them approachable
• What she learned from the retreat lectures, including health topics beyond diabetes
• How the retreat community helped her feel supported and less alone
• Why her doctor reduced her blood pressure medication by half during this period
• How just a few focused days helped Karen leave feeling motivated to continue the work at home

Karen didn't come to the retreat because she was starting from scratch.

She came because she wanted a reset.

And what she discovered was that knowing what to do and consistently doing it are two different things. Sometimes a supportive environment, personalized coaching, structured exercise, abundant whole foods, and a community working toward similar goals can help you see the small changes that are difficult to recognize on your own.

As Karen put it, the retreat gave her the "jumping board" she needed to take what she already knew and put it into action again.

Our next Mastering Diabetes Retreat is October 29 through November 2. Attendance is intentionally kept extremely small, with only 12 attendees total.

👉 Learn more about the Fall Retreat here: https://www.masteringdiabetes.org/retreat-fall-2026/

And if you want a simple framework for building meals designed to support insulin sensitivity and healthier blood sugar, grab our free Mastering Diabetes Meal Guide.

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

Keep your carbs high and your A1c low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

▶️ Watch the full video version on YouTube: https://www.youtube.com/watch?v=lH0erwb__OA 

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 See Real Mastering Diabetes Success Stories: https://www.masteringdiabetes.org/case-studies/

What if lowering your blood sugar by removing carbohydrates isn't the same thing as actually reversing insulin resistance?

In this episode, Robby Barbaro takes a closer look at one of the biggest debates in diabetes nutrition: whether keto, carnivore, and low-carbohydrate diets actually address the underlying cause of insulin resistance—or simply lower blood glucose by removing the foods that reveal the problem.

You'll learn why a lower A1C is absolutely meaningful, but doesn't necessarily tell you whether your muscle and liver cells have become more sensitive to insulin.

Robby also breaks down research comparing ketogenic diets with low-fat, whole-food approaches and explains why weight loss can make the results of low-carb studies more complicated than they initially appear.

You'll also hear the remarkable story of T, who started with an A1C of 15.5 and was prescribed insulin before every meal plus once daily. Within three months, she was off insulin, her A1C fell to 7.8 and later reached 6.5—all while eating carbohydrate-rich whole foods like bananas, blueberries, and potatoes.

In this episode, you'll learn:

• Why lowering blood sugar by restricting carbohydrates isn't necessarily the same as improving insulin sensitivity
• Why A1C tells you how much glucose has been in your blood—but not necessarily why it went down
• The important difference between clinical diabetes remission and restoring carbohydrate tolerance
• How insulin resistance affects your muscles, liver, and fat tissue
• Why excess fat inside muscle and liver cells can interfere with insulin signaling
• How weight loss may explain some of the improvements seen on ketogenic diets
• What happened when researchers tested ketogenic diets while keeping body weight stable
• Why a quiet glucose meter on a very-low-carbohydrate diet doesn't automatically prove insulin resistance has been resolved
• What the research on carnivore diets can—and cannot—tell us
• Why saturated fat may have a different effect on insulin sensitivity than other types of dietary fat
• What the Keto-Med Trial found when comparing a ketogenic diet with a Mediterranean-style, low-glycemic diet
• How low-fat, whole-food, plant-based diets have been shown to reduce fat stored inside the liver and muscles
• Why reducing intracellular fat can help improve insulin signaling
• How people eating a low-fat plant-based diet consumed fewer calories naturally in a tightly controlled NIH study
• How dietary fiber and the gut microbiome may contribute to better blood glucose control
• How T went from an A1C of 15.5 and multiple daily insulin injections to eating fruit and potatoes without insulin
• Why the ultimate question isn't simply how low your glucose is—but how effectively your body can process carbohydrate-rich whole foods

The goal isn't to build a smaller and smaller food cage just to keep your glucose meter quiet.

It's to improve the underlying insulin resistance so your body becomes better at processing the carbohydrate-rich whole foods it was designed to use.

By reducing dietary fat, keeping saturated fat low, eating fiber-rich whole plant foods, and reducing excess fat stored inside the liver and muscles, you can create an environment that supports greater insulin sensitivity and healthier glucose metabolism.

If you're following keto, carnivore, or a low-carbohydrate diet and wondering whether better blood sugar numbers mean your insulin resistance has actually improved, this episode will help you understand the important difference between controlling glucose and changing the underlying metabolic environment.

And remember: never change your diabetes medications on your own. Work with your healthcare provider, because medication needs can change quickly as blood glucose improves.

Keep your carbs high and your A1C low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

▶️ Watch the full video version on YouTube: https://www.youtube.com/watch?v=6dbC7O6RBfk

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 See Real Mastering Diabetes Success Stories: https://www.masteringdiabetes.org/case-studies/ 

What if the key to improving type 2 diabetes isn't cutting carbohydrates—but giving your pancreas the conditions it needs to work more effectively?

In this episode, Robby Barbaro explains what's happening inside your pancreas, muscles, and liver when insulin resistance develops—and breaks down three practical shifts designed to improve insulin sensitivity and reduce the burden on your beta cells.

You'll also hear the remarkable story of Susan, who started with an A1C of 8.1 and, after six months of applying the Mastering Diabetes Method, reduced it to 4.9 while losing 29 pounds.

In this episode, you'll learn:

• Why type 2 diabetes is fundamentally connected to insulin resistance—not simply high blood sugar
• How excess fat inside muscle and liver cells can interfere with insulin signaling
• Why lowering dietary fat can improve your body's ability to process carbohydrate-rich whole foods
• Which fruits, vegetables, legumes, whole grains, and starches can form the foundation of an insulin-sensitizing diet

• Why foods like potatoes, beans, rice, oats, and fruit don't need to be feared
• How intermittent fasting may help reduce stored fat inside the liver and muscles
• Why the dawn phenomenon can cause elevated fasting blood sugar even when you haven't eaten
• How a 16:8 eating schedule can be used to support insulin sensitivity
• Why eating earlier in the day may be more beneficial than eating late at night
• How contracting muscles can take up glucose through an insulin-independent pathway
• Why a simple 10–15 minute walk after meals can make a meaningful difference
• How dietary changes, fasting, and movement work together to reduce the workload placed on your pancreas
• How Susan reduced her A1C from 8.1 to 4.9
• How Lenny reduced her A1C from 6.4 to 5.3 while losing 96 pounds

The goal isn't to fear carbohydrates or spend the rest of your life trying to manage blood sugar spikes.

It's to improve the underlying insulin resistance so your body becomes better at processing carbohydrate-rich whole foods.

By reducing dietary fat, creating periods of negative energy balance, and consistently activating your muscles, you can create an environment that supports greater insulin sensitivity and healthier glucose metabolism.

If you're struggling with elevated A1C, high fasting glucose, insulin resistance, or type 2 diabetes, this episode will help you understand what may be happening beneath the surface—and the lifestyle strategies you can start using to address it.

Keep your carbs high and your A1C low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

▶️ Watch the full video version on YouTube: https://www.youtube.com/watch?v=CFaQ2zdqClA

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/

What happens when a type 2 diabetes diagnosis becomes the wake-up call that changes everything?

In this inspiring episode, you'll hear the story of a man who lowered his A1c from 7.1% to 5.9% in less than two and a half months while losing more than 20 pounds, regaining his energy, and rediscovering the confidence to dream bigger than he had in years.

After years of chronic pain, weight gain, declining health, and eventually a type 2 diabetes diagnosis, he realized he couldn't do it alone. Through personalized coaching, daily accountability, and a whole-food, plant-based lifestyle, he transformed not only his blood sugar but also the way he viewed himself and his future.

In this episode, you'll learn:

• How he lowered his A1c from 7.1% to 5.9% in less than 10 weeks
• Why losing more than 20 pounds was only part of his transformation
• How personalized coaching and accountability became the biggest keys to his success
• Why he believes type 2 diabetes doesn't have to define your future
• How he regained the energy to run again and even started thinking about running his first marathon
• The mindset shift that helped him stay consistent one minute at a time
• Why hope can be one of the most powerful tools in reversing insulin resistance
• How a whole-food, plant-based lifestyle helped him feel stronger, lighter, and more energized than he had in years

This episode isn't just about lowering your A1c.

It's about rebuilding confidence, finding hope after a difficult diagnosis, and discovering that lasting change comes from consistent daily habits, supportive coaching, and believing that your health can improve—one minute at a time.

Keep your carbs high and your A1c low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

▶️ Watch the full video version on YouTube: https://youtu.be/uwA-8--3Pys?si=8Fhz_IHAqXudfvke 

👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/

If you've been prescribed metformin, you deserve to understand exactly what it's doing inside your body.

In this episode, Robby Barbaro explains the science behind metformin, why it primarily lowers blood sugar by reducing glucose production from the liver, and why lowering blood sugar is not the same as reversing insulin resistance. You'll learn how metformin fits into diabetes care, what it can and cannot do, and why addressing the root cause of insulin resistance is essential for long-term health.

You'll also hear the latest research comparing metformin with intensive lifestyle intervention, learn why vitamin B12 monitoring matters for anyone taking metformin long term, and discover inspiring stories of people who dramatically improved their A1C through nutrition, movement, and medically supervised care.

In this episode, you'll learn:

• How metformin lowers blood sugar by reducing glucose production in the liver
• Why lowering blood sugar is different from reversing insulin resistance
• The three root causes of insulin resistance and which one metformin actually addresses
• Why fat inside your muscle and liver cells plays a central role in insulin resistance
• What research says about metformin compared with intensive lifestyle intervention
• Why lifestyle change was nearly twice as effective as metformin in the Diabetes Prevention Program
• The importance of monitoring vitamin B12 levels during long-term metformin use
• How walking for just 10 to 15 minutes after meals can significantly improve blood sugar
• How Rhonda lowered her A1C from 10.9% to 5.5% while working with her healthcare team
• How cardiologist Dr. Ace Yunis lowered his A1C from 10.8% to 5.9% and safely discontinued metformin under medical supervision

This episode isn't about choosing medication or lifestyle.

It's about understanding what metformin does, what it doesn't do, and why addressing the root cause of insulin resistance gives you the greatest opportunity to improve your health. Whether you're newly diagnosed or have been taking metformin for years, this episode will help you better understand your options and have more informed conversations with your healthcare team.

Keep your carbs high and your A1C low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

📖 Read Susan's full transformation story: https://www.masteringdiabetes.org/reversed-type-2-diabetes-at-77/

▶️ Watch Susan's full transformation video: https://www.youtube.com/watch?v=jYIAvpwXtQc

📘 Get the Mastering Diabetes Book: https://amzn.to/4aOoI0F

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/

Can you reverse type 2 diabetes in your 70s?

Susan did.

In this inspiring episode, you'll hear how Susan lowered her A1C from 8.1% to 4.9% in just six months at 77 years old. Along the way, she lost more than 25 pounds, lowered her cholesterol, regained her energy, and completely came off metformin.

Susan had been trying to eat a plant-based diet for years, but like many people, she wasn't sure how to do it in a way that truly improved insulin sensitivity. After receiving her type 2 diabetes diagnosis, she committed to learning a sustainable, whole-food, plant-based approach that transformed her health and gave her confidence for the future.

In this episode, you'll learn:

• How Susan lowered her A1C from 8.1% to 4.9% in just six months
• Why being 77 years old wasn't a barrier to reversing type 2 diabetes
• The common mistakes she made when first trying to eat plant-based
• How she lost more than 25 pounds without feeling deprived
• Why she chose whole-food carbohydrates instead of following low-carb advice
• How she worked with her physician to safely come off metformin
• The mindset that helped her stay consistent even when progress was slow
• Her favorite Mastering Diabetes recipes that made the lifestyle enjoyable
• Why she believes it's never too late to improve your health and quality of life

This episode isn't just about lowering blood sugar.

It's about proving that meaningful health transformation is possible at any age. Susan's story is a powerful reminder that with the right nutrition, guidance, and consistency, you can improve your health, regain your energy, and continue doing the things you love for years to come.

Keep your carbs high and your A1C low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

▶️ Watch the full video version on YouTube: https://youtu.be/PvmklWYOakk

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/

Is walking enough to improve your blood sugar, or is there an even more powerful form of exercise?

In this episode, Robby Barbaro explains why resistance training can dramatically improve insulin sensitivity and blood sugar regulation. You'll discover how simple movements like squats, chair stands, push-ups, step-ups, and resistance band exercises help your muscles pull glucose out of the bloodstream more efficiently, even when insulin isn't working as well as it should.

You'll also learn the fascinating science behind AMPK activation, GLUT4 transporters, muscle glycogen storage, and why building stronger muscles can lead to better glucose control for hours and even days after a workout.

• In this episode, you'll learn:
• Why skeletal muscle is your body's largest glucose storage system

• How resistance training improves insulin sensitivity differently than walking

• What AMPK and GLUT4 are and why they're essential for healthy blood sugar

• Why muscle contractions can pull glucose into cells even without insulin

• How just one strength workout can improve insulin sensitivity for up to 48 hours

• Why "exercise snacks" before meals can lower post-meal blood sugar

• How stronger muscles are linked to lower A1C levels
• Why combining resistance training with walking provides the greatest metabolic benefits

• Simple beginner-friendly exercises anyone can start today, including chair stands, wall push-ups, and step-ups

• Why restoring carbohydrate tolerance—not avoiding carbohydrates—is the real goal of reversing insulin resistance

This episode isn't about punishing yourself with exercise or trying to "burn off" your meals.

It's about understanding how resistance training communicates with your muscles, improves their ability to absorb glucose, and works alongside a low-fat, whole-food, plant-based diet to address the root cause of insulin resistance.

Whether you're living with type 2 diabetes, prediabetes, insulin resistance, or simply want healthier blood sugar levels, this episode will help you understand why upgrading your muscles may be one of the fastest ways to improve your metabolism.
Keep your carbs high and your A1C low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

▶️ Watch the full video version on YouTube: https://youtu.be/B2BqGQYPgZU

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/

What if some of the foods you've been told to avoid are actually the ones that can help improve insulin sensitivity the most?

In this episode, Robby Barbaro breaks down 20 science-backed whole plant foods that can help improve insulin sensitivity, support healthy blood sugar levels, and address the root cause of insulin resistance. These foods don't work by avoiding carbohydrates or masking symptoms. They work by increasing fiber intake, supporting gut health, reducing excess fat accumulation inside muscle and liver cells, and helping your body move glucose where it belongs.

From broccoli sprouts and lentils to berries, leafy greens, beans, and even tropical fruit, you'll learn why these foods deserve a regular place on your plate if your goal is to lower fasting blood sugar, improve A1C, and restore normal glucose metabolism.

In this episode, you'll learn:

• Why insulin resistance—not carbohydrates—is the root cause of type 2 diabetes
• How excess fat inside muscle and liver cells interferes with insulin signaling
• Why broccoli sprouts may help improve insulin sensitivity and lower fasting insulin
• The powerful role lentils, black beans, and fiber play in healthy glucose metabolism
• Why cruciferous vegetables help create a more insulin-sensitive cellular environment
• How whole fruit supports better insulin sensitivity despite common misconceptions
• Why berries are among the best fruits for improving metabolic health
• How meal volume and calorie density influence insulin resistance
• Why a short walk after meals can dramatically improve blood sugar regulation
• How combining these foods into simple daily meals supports long-term metabolic health

This episode isn't about fearing carbohydrates, counting calories, or chasing quick fixes.

It's about understanding how whole plant foods work together to improve insulin sensitivity, restore healthy glucose regulation, and help your body process carbohydrates the way it was designed to.

If you're living with prediabetes, type 2 diabetes, insulin resistance, or simply want healthier blood sugar levels, this episode will show you which foods to eat more often—and why consistency matters.

Keep your carbs high and your A1C low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

▶️ Watch the full video version on YouTube: https://youtu.be/QHAAa4oGTzI

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/

What if one simple bowl of soup could help improve insulin sensitivity, lower fasting blood sugar, and support better glucose control at the root cause?

In this episode, Robby Barbaro breaks down the science behind what he calls the "scientifically perfect soup" for blood sugar control. This isn't a low-carb recipe, a detox, or a restrictive diet meal. Instead, it's a therapeutic combination of whole plant foods specifically selected for their ability to improve insulin sensitivity, reduce oxidative stress, support healthy liver function, and promote more stable blood sugar levels.

You'll learn how ingredients like broccoli, potatoes, garlic, onions, red bell peppers, and fiber-rich vegetables work together to create a powerful meal designed to address the underlying causes of insulin resistance.

In this episode, you'll learn:

• Why insulin sensitivity is the foundation of healthy blood sugar control
• How broccoli and sulforaphane help improve insulin signaling and reduce liver glucose production
• Why fiber-rich vegetables help lower post-meal blood sugar spikes
• The surprising research showing how garlic may improve insulin sensitivity and glucose tolerance
• How onions support glucose metabolism and reduce oxidative stress
• Why potatoes are not the problem—and how they can support metabolic health when eaten correctly
• The role of resistant starch in feeding beneficial gut bacteria and improving insulin sensitivity
• How red bell peppers and antioxidants help reduce inflammation that interferes with insulin action
• Why cayenne pepper may improve glucose uptake and insulin signaling
• How low-fat, whole-food meals help restore your body's ability to process carbohydrates efficiently
• Why soup itself may offer unique advantages for blood sugar stability and satiety

This episode isn't about avoiding carbohydrates, counting calories, or searching for a quick fix.

It's about understanding how specific whole plant foods can work together to improve insulin sensitivity, support healthy glucose metabolism, and help your body process carbohydrates more effectively over time.

If you're struggling with high fasting glucose, elevated A1C, post-meal blood sugar spikes, or insulin resistance, this episode will show you how a simple meal can become a powerful tool for metabolic health.

Keep your carbs high and your A1C low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

▶️ Watch the full video version on YouTube: https://youtu.be/ZSKZNx5X9Po?si=72DddmgOSA6gOnlc

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/

If you're in perimenopause or menopause and your blood sugar suddenly feels more unpredictable, stubborn, or difficult to control, you're not alone.

Many women are told that rising blood sugar during menopause is simply a normal part of aging or a sign that they need to avoid carbohydrates forever. But the truth is that menopause creates physiological changes that can reduce insulin sensitivity, especially in the liver and muscle cells, making blood sugar regulation more challenging.

In this episode, Robby Barbaro explains why blood sugar often rises during menopause and shares seven science-backed strategies designed to improve insulin sensitivity and help restore normal glucose regulation at the root cause level.

You'll learn:
• Why menopause can increase insulin resistance and blood sugar levels
• The real reason blood sugar rises during hormonal transitions
• How a low-fat, whole-food, plant-based diet helps clear excess fat from liver and muscle cells
• Why skipping meals can sometimes make fasting blood sugar worse
• How walking after meals improves glucose uptake and lowers blood sugar
• The surprising connection between hydration and fasting glucose levels
• How stress hormones influence blood sugar regulation during menopause
• Why meal timing and circadian rhythms affect insulin sensitivity
• How to track progress without becoming obsessed with individual glucose readings
• The key habits that help restore insulin sensitivity over time

This episode isn't about restricting carbohydrates, fearing food, or chasing perfect numbers.

It's about understanding what's actually happening inside your body during menopause and using simple, evidence-based strategies to improve insulin sensitivity, lower blood sugar, and work with your biology instead of against it.

If you've noticed higher fasting glucose, larger post-meal spikes, increased belly fat, lower energy levels, or the feeling that your body suddenly responds differently to food, this episode will help you understand why—and what you can do about it.

Keep your carbs high and your A1c low.

Ready to reverse insulin resistance and lower your blood sugar naturally?

👉 Book a free call with our team: https://www.masteringdiabetes.org/apply

▶️ Watch the full video version on YouTube: https://youtu.be/oBWBZ2-E5Kg

🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide

👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/

What if one of the most powerful tools for lowering blood sugar didn't require a supplement, medication change, restrictive diet, or intense workout?

In this episode, Robby Barbaro breaks down the science behind one of the simplest and most effective strategies for improving blood sugar control: walking after meals.

You'll learn how just 10–15 minutes of movement after eating can activate contraction-mediated glucose uptake, allowing your muscles to pull glucose out of your bloodstream even when insulin isn't working efficiently. This powerful mechanism can help reduce post-meal blood sugar spikes, improve fasting glucose levels, and accelerate the restoration of insulin sensitivity.

In this episode, you'll learn:
• Why post-meal walking can lower blood sugar within minutes
• The science of contraction-mediated glucose uptake and GLUT4 activation
• Why timing may matter more than workout intensity for blood sugar control
• How 10–15 minute walks outperformed a single 45-minute workout in clinical research
• Why evening walks may be especially effective for improving fasting glucose
• The connection between muscle contraction, insulin resistance, and glucose disposal
• Why high-intensity exercise isn't always the best tool for lowering blood sugar after meals
• How simple movement habits can help restore normal physiology over time
• Practical ways to use walking, stair climbing, heel raises, or marching in place to improve glucose regulation

This episode isn't about managing symptoms.

It's about understanding the physiology behind blood sugar regulation and using simple, science-backed strategies to help your body work the way it was designed to.

If you've been frustrated by stubborn post-meal spikes, confusing fasting glucose readings, or the feeling that you're doing everything right but not seeing results, this episode may completely change the way you think about movement and blood sugar.

Keep your carbs high and your A1C low.

What happens when someone decides they no longer want to "manage" diabetes… but actually reverse the root cause?

In this powerful transformation story, you'll hear how one woman went from feeling scared, hopeless, and physically unwell to losing 60 pounds, dramatically lowering her fasting blood sugar from the 160 mg/dL range to normal, and completely changing the trajectory of her life using the Mastering Diabetes Method.

After years of witnessing the devastating effects of poorly managed diabetes while working in hospitals, she knew she wanted a different future. What she discovered was a science-backed, low-fat, whole food, plant-based approach that helped her restore insulin sensitivity, regain energy, and finally feel hopeful again.

In this episode, you'll learn:

• How her fasting blood sugar dropped from the 160 mg/dL range to consistently between 80–95 in just 4 months
• Why eating more fruit and carbohydrates actually improved her blood sugar control
• How she lost 60 pounds naturally while feeling full and satisfied
• The surprising reason she no longer craves the foods she once thought she could never give up
• How simple habits like meal timing and eating more greens improved her morning glucose levels
• Why community support and coaching made such a major difference in her success
• What it feels like to regain confidence, energy, and excitement for the future after a diabetes diagnosis
• How insulin resistance can improve rapidly when excess fat is removed from muscle and liver cells

This episode is more than just a weight loss story.

It's a reminder that when you address the true root cause of insulin resistance, your blood sugar, energy, mindset, and quality of life can change in ways you never thought possible.

If you've been told that diabetes is progressive and inevitable, this conversation may completely shift your perspective.

👉 Watch the full YouTube video here:
https://www.youtube.com/watch?v=KzIkIohCC2c&list=PLuPCNQ25duDcUYw-QAi2-H9VarwRFQq_N&index=6

👉 Want personalized support and guidance?
Book a free discovery call here.

Until next time, keep those carbs high and that A1c low.

Fiber is not just about digestion.

YouTube Video: https://www.youtube.com/watch?v=QI1bnFYzJRA

Most people hear that fiber is good for blood sugar, but very few understand how much they actually need to create real, measurable change. The truth is, small increases in fiber are not enough to significantly impact insulin resistance. There is a therapeutic range, and when you reach it consistently, your metabolism begins to shift.

In this episode, we break down the exact fiber intake levels used in randomized controlled trials to lower blood sugar, improve insulin sensitivity, and address the root cause of chronically elevated glucose.

You'll learn:

• The specific fiber range (30–45 grams per day) shown to improve blood sugar and insulin resistance
• Why soluble fiber (7–12 grams daily) plays a critical role in metabolic health
• How fiber slows glucose absorption and reduces post-meal spikes
• The connection between fiber, the gut microbiome, and liver glucose output
• Why high fiber intake improves fasting blood sugar overnight
• How fiber improves insulin signaling at the muscle and liver level
• What a full day of eating looks like when you hit the therapeutic fiber range
• Why most people are eating less than half the fiber needed for real results
• How combining high fiber with low fat intake accelerates insulin sensitivity

These are not general nutrition tips.

They are clinically studied intake levels that directly influence how glucose moves through your body, how insulin functions, and how your liver regulates blood sugar.

When you consistently reach the right fiber intake, blood sugar becomes more stable, insulin sensitivity improves, and energy levels become more predictable.

This episode will show you exactly how to apply this in real life using simple whole foods you already recognize.

👉 Want a done-for-you plan to hit these fiber targets?
Download our free meal guide here:
https://www.masteringdiabetes.org/mastering-diabetes-meal-guide-organic/

👉 Want personalized guidance and support?
Book a free call with a Mastering Diabetes advisor:
https://www.masteringdiabetes.org/schedule-a-personalized-discovery-call/

Until next time, keep those carbs high and that A1C low.

High blood sugar is not random.

YouTube Video: https://www.youtube.com/watch?v=LvVxm6ktRog

Most people see a high glucose number and immediately start guessing what went wrong. But blood sugar is not a mystery. It rises when three things happen at the same time: glucose stays trapped in the bloodstream, the liver releases extra glucose, and insulin signaling becomes impaired.

In this episode, we break down 5 of the fastest, science-backed ways to lower blood sugar while also addressing the root cause underneath it: insulin resistance.

You'll learn:

• Why 15 minutes of movement can lower blood sugar even when insulin isn't working well
• How muscle contraction pulls glucose directly from the bloodstream without needing insulin
• Why hydration affects blood sugar concentration and hormone signaling
• Why skipping meals after a high reading can actually make blood sugar worse
• How fiber-rich, low-fat whole plant foods improve liver and muscle insulin sensitivity
• The surprising connection between stress hormones and liver glucose release
• Why tracking fasting glucose reveals whether insulin resistance is actually improving

These strategies are not gimmicks.

They are physiology-based levers that improve glucose uptake, reduce excess liver glucose output, and calm the hormonal signals that push blood sugar higher.

When you apply them together, something powerful happens.
Blood sugar stops feeling unpredictable and starts becoming manageable.

You stop reacting to numbers and start understanding how to change the biology underneath them.

This episode will give you a clear, actionable framework you can use immediately the next time your blood sugar runs high.

👉 Want to experience the Mastering Diabetes Method in real life?
We're bringing back our in-person Mastering Diabetes Retreat in Fort Lauderdale, Florida (April 23–27, 2026).

This is a fully immersive experience where meals, movement, education, and coaching are all taken care of so you can experience what it feels like to live the Mastering Diabetes Method with full support.

Spots are intentionally limited so every participant receives personalized guidance and connection with the community.

Learn more here:
https://www.masteringdiabetes.org/retreat-2026/

Until next time, keep those carbs high and that A1C low.

Most people think blood sugar spikes are only about what you eat.

YouTube Video: https://youtu.be/tRfNECtLsFc?si=tyvTWNqk-UpmK4vY

But what if what you do in the first 15 to 30 minutes after eating matters just as much?

In this episode, we break down 3 simple, science-backed movement strategies shown in randomized controlled trials to immediately flatten post-meal glucose spikes — even when carbohydrates are on your plate.

You'll learn:

•⁠  ⁠Why walking after meals works — and why timing matters more than total exercise volume
•⁠  ⁠How seated soleus push-ups can reduce glucose excursions by over 30%
•⁠  ⁠The powerful 1–3 minute stair-climbing strategy that improves insulin sensitivity in real time
•⁠  ⁠How muscle contraction pulls glucose from your bloodstream independent of insulin
•⁠  ⁠Why post-meal movement may be the missing link in stubborn fasting numbers

These are not extreme workouts.
No supplements.
No complicated routines.

Just strategic movement applied at the exact moment your body needs it most.

We'll explain the physiology behind contraction-mediated glucose uptake, how to turn your muscles into "glucose vacuums," and how to combine these strategies with a high-carbohydrate, low-fat, whole food, plant-based diet to improve insulin sensitivity meal by meal.

This episode isn't about restriction.

It's about leverage.

If you're ready to lower post-meal spikes starting with your very next meal, this episode gives you the exact blueprint.

👉 Want to experience the Mastering Diabetes Method in real life?
Join us at our 2026 in-person retreat in Fort Lauderdale, Florida. Spots are limited. To learn more, visit: https://www.masteringdiabetes.org/retreat-2026/

Until next time, keep those carbs high and that A1C low.

Most people are told to fear carbohydrates.

But what if the real driver of insulin resistance is something else entirely?

In this episode, we break down the 5 foods that quietly increase fat inside your liver and muscle cells, impair insulin sensitivity, and keep blood sugar elevated—even in people who believe they're eating "healthy."

You'll learn:

• Why fried foods flood your bloodstream with free fatty acids and inflammatory compounds that worsen insulin resistance
• How processed "health" foods like protein bars and shakes impair glucose tolerance
• The biggest myth in diabetes nutrition—and why excess dietary fat, not carbohydrates, blocks insulin action
• How cheese and high-fat dairy silently increase saturated fat intake and reduce metabolic flexibility
• Why red and processed meat increase oxidative stress, inflammation, and diabetes risk

We connect large population studies, metabolic research, and thousands of real-world client transformations to explain how lowering dietary fat—especially saturated fat—can rapidly improve insulin sensitivity.

You'll also learn what to eat instead: whole fruits, legumes, intact whole grains, and starchy vegetables that help your cells clear excess fat and restore normal glucose control.

This episode isn't about fear.

It's about clarity.

Once you understand what's happening inside your cells, reversing insulin resistance becomes simple, practical, and powerful.

If you're ready to lower your A1C, improve fasting glucose, and regain energy—without extreme dieting—this episode will show you where to start.

👉 Ready to take action and get personalized support?
🗓️ Book your free discovery call today and start reversing insulin resistance the right way.

Why visceral fat behaves differently than other body fat—and why it drives high fasting glucose

• How fat stored inside your liver interferes with normal glucose control while you sleep
• Why lowering saturated fat can rapidly improve insulin sensitivity—even without cutting calories
• How time-restricted eating helps your liver shift from storing fat to burning it
• Why Zone 2 cardio is one of the most effective tools for shrinking liver fat
• How increasing fiber intake supports gut health, lowers inflammation, and improves metabolic markers
• The exact 5-lever blueprint to reduce visceral fat and restore insulin sensitivity

We connect randomized clinical trials, metabolic research, and real-world results to show how low-fat, whole food, plant-based nutrition—paired with strategic fasting and consistent movement—can help clear liver fat, lower fasting glucose, and improve energy and mental clarity.

If you're tired of seeing high morning numbers and wondering what you're doing wrong, this episode will show you what's really happening inside your body—and how to fix it from the inside out.

👉 Ready to take action and get personalized support?
🗓️ Book your free discovery call today and start reversing insulin resistance the right way.

Waking up with higher blood sugar than you went to bed with can feel confusing, frustrating, and completely out of your control. But it's not random—and it's not caused by carbs or fruit.

In this episode, we break down what's actually driving high fasting blood sugar and insulin resistance, and why decades of research point to fat inside muscle and liver cells as the real root cause.

You'll learn:

•⁠ ⁠Why fasting blood sugar rises overnight—even when you eat "perfectly"
•⁠ ⁠The exact biological mechanism that blocks insulin from doing its job
•⁠ ⁠Why carbs and fruit aren't the problem—they just expose insulin resistance
•⁠ ⁠The 5 core foods that help clear fat from cells and restore insulin sensitivity
•⁠ ⁠How real people lower fasting glucose and flatten post-meal spikes with food, not restriction

This episode connects the dots between physiology, clinical research, and everyday meals you can start eating today—without fear, extremes, or carb avoidance.

If you're tired of chasing numbers and ready to understand why your blood sugar behaves the way it does—and how to fix it from the inside out—this episode is for you.

👉 Ready to get the tools you need for consistency and healing? 🗓️ Book a free discovery call today 

*FREE TRAINING: https://go.masteringdiabetes.org/a1c-training-register

—---

You've probably heard that lowering your blood sugar takes months — but what if that's not true? In this episode, we share seven science-backed strategies that can lower your blood sugar faster than you think — while improving insulin sensitivity, gut health, and fat metabolism naturally.

You'll learn:

•⁠  ⁠Why eating earlier in the day (the "sunrise eating window") can dramatically improve fasting glucose overnight

•⁠  ⁠How chewing your food 40–50 times — the "5-0-2 secret" — cuts post-meal spikes and keeps you feeling satisfied longer

•⁠  ⁠The after-meal "sponge effect" that turns your muscles into glucose vacuums when you walk right after eating

•⁠  ⁠How feeding your gut microbes with foods like beans, lentils, and onions strengthens your body's insulin defense system

•⁠  ⁠Why simple resistance training upgrades your muscle's glucose transporters (GLUT4) for steady blood sugar control

•⁠  ⁠The fastest way to clear excess fat from your liver and muscle cells — the true root cause of insulin resistance

•⁠  ⁠How to combine fasting, movement, and microbiome support into a powerful daily rhythm that resets your metabolism

If you're ready to take control of your blood sugar naturally — without restriction, confusion, or crash diets — this episode will show you exactly where to start.

🎥 Watch the video here: https://youtu.be/cEGlibVfG7c?si=CY51yqLjveDoGAXR

👉 Ready to reverse insulin resistance and finally get long-term results?

🗓️ Book a free discovery call today: https://masteringdiabetes.org/schedule-a-personalized-discovery-call

Cravings, emotional eating, and staying consistent aren't battles you win with willpower—they're signals pointing to something deeper. In this episode, Dr. Matthew Lederman shares how connection, safety, and purpose can transform not just your food choices, but your long-term health.

You'll learn:

•⁠ ⁠A practical reframe for "emotional eating" that removes guilt and adds intention
•⁠ ⁠How to design routines that make consistency almost automatic
•⁠ ⁠Why connection and safety can measurably improve metabolic markers
•⁠ ⁠Simple strategies for identifying the needs behind late-night snacking
•⁠ ⁠How this approach helps restore both emotional resilience and physical healing

If you've ever meal-prepped a week of healthy food and still found yourself in the drive-thru, this conversation will help you understand why—and show you how to make changes that last.

✨ Learn more about Dr. Matthew Lederman's work:
•⁠  ⁠Website → https://connectionDocs.com

•⁠  ⁠webe Parents Podcast → http://webeparents.com

•⁠  ⁠Substack → https://substack.com/@connectiondocs

•⁠  ⁠Calming Breathing Device → http://webekalm.com

•⁠  ⁠Instagram → https://www.instagram.com/webekalm/

👉 Ready to get the tools you need for consistency and healing? 🗓️ Book a free discovery call today 

Protein is everywhere — powders, bars, and drinks — but is more always better? In this episode, we cut through the hype to uncover what protein is actually doing in your body, how it affects blood sugar and diabetes health, and how much you really need to stay healthy long term.

You'll learn:

•⁠  ⁠What the Recommended Daily Allowance (RDA) really means (and why most people misinterpret it)

•⁠  ⁠Why eating more protein doesn't necessarily lead to better health outcomes

•⁠  ⁠The surprising risks of high-protein diets — including increased risk of diabetes and mortality

•⁠  ⁠How plant-based protein sources support insulin sensitivity without the downsides of animal protein

•⁠  ⁠Why you don't need to stress about "getting enough" protein on a low-fat, plant-based diet

•⁠  ⁠If you've ever wondered whether you're eating too little, too much, or just the right amount of protein, this conversation will give you clarity and peace of mind.

•⁠  ⁠Philip's Testimonial

👉 Ready to reverse insulin resistance and finally get long-term results? 🗓️Book a free discovery call today

Choosing the best diet for diabetes can be confusing, especially with so much conflicting advice. In this episode, Robby breaks down three popular approaches — the Mediterranean/ADA diet, the low-carb ketogenic diet, and a low-fat, plant-based, whole-food diet — to reveal the pros, cons, and real-life results of each.

You'll learn:

• The macronutrient profiles of each diet and what they mean for your blood glucose

• Why keto can bring short-term results but often misses the root cause

• How a Mediterranean approach can deliver small improvements but limited reversal

• Why a low-fat, plant-based diet stands out for sustainable A1c control and long-term energy

• Robby's personal journey with all three diets, including his current A1c of 5.5% and 91% time in range

If you've ever wondered which diet truly works to reverse insulin resistance and support long-term diabetes health, this episode gives you the clarity you need.

👉 Ready for more energy and better health? Book a free discovery call today!

In this episode, you'll learn three simple, science-backed strategies to gain more energy than you've had in years—without relying on caffeine. These are the exact principles that fueled three full Ironman races in less than a year, while running two businesses and still having a social life.

You'll discover:

• The diet that lets you eat all the carbs you want—while gaining steady, lasting energy

• Why caffeine might actually be draining your energy

• How regular exercise builds "cellular powerhouses" for all-day vitality

• Tina's inspiring transformation from constant fatigue to an A1c of 5.0%

Here are some resources mentioned in this episode:
➡️ Tina's story
➡️ Free Meal Guide
➡️ 3 Proven & Simple Ways To Boost Energy & Fix Chronic Fatigue Naturally

👉 Ready for more energy and better health? 🗓️ Book your free discovery call today here. 

Want to achieve a non-diabetic A1c—without cutting carbs? In this episode, you'll discover three powerful, science-backed tips to lower your A1c and stabilize blood sugar, while still enjoying high-carb, low-fat meals.

You'll learn:

• The most important food to include at every meal

• How light daily movement improves glucose control

• Why excess fat—not carbs—is the real issue

• What happened after eating 647 g of carbs in one day (with CGM data)

• Real-life examples of people who reversed high A1c naturally

  • Tina's story
  • Raj's story
  • Heather's story
  • Robby's story (3 Tips to Lower Your A1c)

👉 Ready for support? Book a free discovery call at masteringdiabetes.org

7 Superfoods That Naturally Lower Blood Sugar (Backed by Science)

In this episode, discover seven powerful, science-backed superfoods that help lower blood sugar, improve insulin sensitivity, and support long-term health—naturally and without side effects.

You'll learn:

• How cinnamon compares to diabetes medication

• Why cumin outperformed glipizide in studies

• The tea that lowers stress and blood sugar

• How berries may help regrow insulin-producing cells

• The leafy green trick for flattening blood sugar curves

• Why legumes are an underrated diabetes superfood

• And why all seven foods offer only benefits, no risks

These simple, everyday foods can make a big difference in your diabetes journey.

Want to hear real stories of people who started eating these foods and saw amazing results in their diabetes health? Check out our videos with Cynthia and Dana.

Ready for support? 

👉 Schedule a free personalized discovery call here.

Let's talk about how we can support your health journey!

In today's episode, we uncover the powerful connection between food, metabolism, and insulin sensitivity. Robby breaks down how the types of calories you consume—not just how many—can dramatically influence your energy levels, weight, and blood sugar control.

You'll learn:

• Why fat slows metabolism—and how to avoid hidden fat traps in everyday foods

• How plant-based, high-carb meals can rev up your metabolism and improve insulin function

• The science behind the thermic effect of food and how it impacts fat loss

• Why protein with carbs is better than protein with fat

• The exact steps our client Joaquin took to lose 35 pounds and reverse early signs of neuropathy
  
  

Plus, we explain how to put this knowledge into practice—even if you're just getting started or feel overwhelmed. Whether you're living with type 2 diabetes or simply want to improve your metabolic health, this episode is packed with actionable strategies.

Need support putting these changes into action?

👉 Schedule a free personalized discovery call here.

Let's talk about how we can support your health journey!

Link to subscribe to YouTube channel: https://www.youtube.com/@MasteringDiabetes?sub_confirmation=1

Link to recipes: https://www.masteringdiabetes.org/recipe/

In today's episode, discover how Zone 2 training can dramatically improve insulin sensitivity. Learn how moderate exercise can:

• Increase glucose transporters, helping the body absorb glucose more efficiently

• Boost mitochondrial function for enhanced energy production

• Burn fat and reduce visceral fat, improving insulin sensitivity

• Lower inflammation, allowing insulin to work more effectively

Simple, actionable steps are shared to help get started with Zone 2 training, even for beginners.

In today's episode, we explore four proven strategies to naturally reverse insulin resistance and improve your insulin sensitivity. This episode is packed with actionable tips and insights, including:

• Why reducing fat intake—not carbohydrates—is the key to insulin sensitivity

• How Zone 2 exercise can supercharge glucose uptake in your muscles

• The surprising ways sleep impacts your insulin needs and overall metabolic health

• How intermittent fasting can reset your cells and optimize your insulin response

You'll also learn why insulin isn't the enemy and how focusing on insulin sensitivity can transform your diabetes health. Robby shares his personal journey of becoming one of the most insulin-sensitive people on the planet and provides science-backed tips you can implement right away.

Link to subscribe to YouTube channel: https://www.youtube.com/@MasteringDiabetes?sub_confirmation=1

Link to recipes: https://www.masteringdiabetes.org/recipe/

Today's show is about protein. With a specific focus on protein for chronic disease reversal and those who are looking to lose weight.

We cover all of the following topics in today's show:

• The history of how protein recommendations were established
• Whether or not new science has proven that recommendations should change
• Protein requirements for people who are losing weight
• Protein requirements for older individuals
• The absorption of plant protein vs. animal protein
• And at the end, we did touch on protein requirements for athletes

Click here to visit our website and try some recipes with plenty of protein! https://www.masteringdiabetes.org/recipe/

Learn how Bonny reversed prediabetes, stopped using metformin, and lost 54 pounds. 

Take advantage of our Black Friday sale!

Join the 6-Week Blood Sugar Transformation Challenge today! Special pricing and bonuses will expire at 11:59 pm ET, Monday, December 2nd, 2024

https://www.masteringdiabetes.org/mdu-main/

In this episode of the Mastering Diabetes audio experience, hosts Kylie and Lauren discuss the importance of understanding nutrition labels and making healthy food choices, especially for children.

Highlighting real-life examples and personal stories, they emphasize the confusion that can arise from misleading packaging and marketing. They also delve into strategies for maintaining a healthy diet in various scenarios, such as school settings and travel.

The episode underscores the significance of transparency in food labeling and shares practical tips for navigating grocery store aisles to choose healthier options.

00:00 - Introduction

01:28 - Back-to-School and Preschool Food Challenges

05:18 - Decoding Nutrition Labels for Healthier Choices

10:50 - Overcoming Healthy Eating Challenges for Kids

23:28 - The Hidden Reality of Added Sugars in Foods

26:00 - How Marketing Tactics Mislead on Food Labels

28:21 - Mastering Food Labels: What You Need to Know

34:06 - Healthy Eating for Kids: Practical Tips for Parents

41:38 - Parental Influence on Developing Healthy Eating Habits

43:24 - Conclusions

Do you have questions or comments about food lables? 

Do you have topic ideas for Kylie & Lauren to dive into?

Let us know! TEAM@masteringdiabetes.org 

In this insightful episode of the Mastering Diabetes audio experience, we explore the essential connection between dietary choices and health outcomes, featuring Dr. Viraj V. Bhalani, M.D., a nephrologist from Tampa, Florida.

Dr. Bhalani shares his personal and professional journey toward a plant-based diet, highlighting its transformative effects on kidney health and diabetes management. The discussion covers kidney physiology, causes of chronic kidney disease, and debunks myths about dietary restrictions. Emphasizing the benefits of plant-based nutrition, the episode also touches on its positive impact on global health issues, including environmental sustainability, global warming, deforestation, and antibiotic resistance.

This episode is a must-listen for anyone looking to take control of their health and contribute to planetary well-being through dietary changes.

00:00 Introduction

01:20 Kidney Health and Diabetes

02:18 Understanding Kidney Physiology

03:50 The Role of Diet in Kidney Health

07:11 Dr. Bhalani's Journey to Plant-Based Eating

12:21 Kidney Function and Chronic Kidney Disease

27:17 Medications and Lifestyle Approaches

30:31 The Benefits of a Plant-Based Diet for Kidneys

34:25 Metabolic Acidosis Explained

41:29 The Role of Potassium in Kidney Health

49:37 Phosphorus and Kidney Disease

55:51 Promoting Plant-Based Diets in Medical Practice

01:03:24 Conclusion and Final Thoughts

Please take a moment to leave a 5 start review about the Mastering Diabetes Audio Experience and BE SURE to check out our rockin' coaching team HERE 

Email your questions to: TEAM@masteringdiabetes.org

In this episode of Mastering Diabetes Audio Experience, Kylie and Lauren dive into the fascinating yet complex world of diabetes education.

Lauren recently attended and presented at the Association of Diabetes Care and Education Specialists conference, and discusses just how much the beef, pork, and dairy industries have influenced the field of nutrition.

We explore the critical need to advocate for plant-based nutrition in diabetes care, balancing ethics with education, and personal stories about living with diabetes.

We also chat about the changing seasons, the energy that comes with the back-to-school vibe, and an exciting update about the incredible health improvements for Kylie's dog, Allie. Her journey was a reminder of how much different perspectives can improve healing—something that holds true for humans as well.

We highlight the importance of taking a fresh look at the nutrition advice that's being taught and the role of diabetes educators in this evolving space. It's about more than just numbers on a chart; it's about wellness and meaningful change.

Here's a quick breakdown of the episode:

00:00 Introduction

01:31 Seasonal Changes and Activities

04:48 Halloween Preparations

08:19 Allie's Health Journey

14:02 Diabetes Education Conference Insights

22:32 Representing Plant-Based Nutrition

23:36 Conference Experience and Presentation

24:59 Industry Influence on Dietitians

27:53 Challenges of Promoting Plant-Based Diets

35:32 Reflections and Future Goals

38:37 Encouraging Change and Final Thoughts

Dear listeners, your homework is to ask your diabetes educators and/or dietitian what causes insulin resistance and send us the answer! TEAM@Masteringdiabetes.org

To purchase and learn more about Lauren's award-winning book, click HERE 

In this episode of the 'Mastering Diabetes Audio Experience,' Cyrus Khambatta dive deep into a new study comparing a low-fat plant-based whole food diet to a portion-controlled diet for individuals with Type 1 diabetes.

Joined by Dr. Hana Kahleova MD PhD, a board-certified endocrinologist and principal investigator of the study, they discuss the research process, findings, and the broader health implications. 

The study reveals remarkable improvements in insulin sensitivity, reduction in insulin doses, and better cardiovascular markers for those following the low-fat plant-based diet. Through personal anecdotes and detailed analysis, this episode underscores the potential of plant-based nutrition in managing and improving diabetes health.

00:00 Introduction

02:47 The Study on Dietary Interventions

03:39 Comparing Low Carb and Plant-Based Diets

05:26 Study Design and Findings

13:14 Insulin Sensitivity and Cardiovascular Risk

25:20 Study Results: Body Weight and Insulin Dose

30:30 Weight Loss and Insulin Sensitivity

33:04 Real-World Experiences with Diets

39:14 Cardiovascular and Kidney Health

43:29 Challenges and Criticisms

46:38 Portion Control and Sustainability

49:09 Conclusion and Resources

LINK to the FULL STUDY 

Check out more research and scientific insights at https://www.pcrm.org/

Check out the mentioned recipes here: PCRM RECIPES

Learn more about our coaching program and get to know our coaches here! 

And please contribute with your review of the Mastering Diabetes Podcast. 

Have questions? Contact us: TEAM@masteringdiabetes.org

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren discuss how to gain control of diabetes health by focusing on sleep quality, mindfulness, and seasonal strategies.

They emphasize the importance of rootedness and accountability in maintaining resilience against indulgences during the summer months. Listeners are guided on practical tips to improve sleep and mindfulness routines, thereby enhancing overall health and diabetes management.

The hosts also share personal anecdotes and strategies they employ for better mental and physical well-being.

00:00 Introduction

02:59 Visualization and Mental Reset

05:50 Balancing Summer Fun with Healthy Habits

15:58 The Importance of Sleep

22:36 Practical Tips for Better Sleep

34:34 Closing Thoughts and Personal Anecdotes

Do you have a success story with your own health to tell Kyle & Lauren?

Reach out to TEAM@masteringdiabetes.org

In this episode of the Mastering Diabetes audio experience, hosts Kylie and Lauren discuss a wide range of topics from advocating for health in medical appointments to managing pet care challenges.

They emphasize the importance of reversing insulin resistance, achieving optimal health, and using food as medicine based on evidence from the Mastering Diabetes program.

The conversation delves into personal anecdotes about pet care experiences, providing insight into the broader healthcare system and how to ask the right questions to get the care you need.

Key statistics about the financial costs of diabetes and the benefits of preventive health strategies are covered, offering valuable guidance for navigating both human and veterinary healthcare.

00:00 Introduction

02:37 Navigating Veterinary Challenges

04:38 Parallels Between Pet and Human Healthcare

15:10 The Cost of Diabetes

24:11 Advocating for Your Health

34:04 Conclusion and Final Thoughts

Send in your thoughts, questions, and good energy to: TEAM@masteringdiabetes.org

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren discuss the crucial role of vitamin D in managing diabetes. They highlight the importance of vitamin D in reversing insulin resistance, optimizing insulin sensitivity, and enhancing overall health.

The discussion covers how to obtain vitamin D through sunlight, diet, and supplementation. They address the seasonal aspect of vitamin D intake, especially for those living in northern regions, and emphasize the interconnectedness of micronutrients. 

The hosts also talk about the significance of understanding one's vitamin D levels, the relationship between vitamin D and calcium, and practical tips for incorporating sunlight exposure into daily routines.

Join Kylie and Lauren as they shed light on why vitamin D is essential for both metabolic and hormonal health, making it a vital component for anyone managing diabetes.

Reach out to Kylie & Lauren with your questions, comments, and happy thoughts!

--> TEAM@masteringdiabetes.org

00:00 Introduction

01:53 The Importance of Vitamin D

02:43 Vitamin D and Plant-Based Diets

05:24 Vitamin D's Role in Health

07:59 Vitamin D and Bone Health

17:36 Vitamin D's Impact on Mood and Hormones

21:34 Optimizing Insulin Sensitivity with Vitamin D

25:47 Practical Tips for Vitamin D Intake

28:57 Conclusion and Listener Engagement

In this episode of the Mastering Diabetes audio experience, we delve into holistic veterinary care with Dr. Marlene Siegel, a leading expert in the field. Dr. Siegel discusses improving pet health through species-appropriate diets and the limitations of processed pet foods, advocating for the benefits of raw food diets.

The episode highlights the parallels between chronic diseases in humans and pets, addressing root causes such as deficiencies, toxicities, mitochondrial dysfunction, and trapped emotions. Moreover, Dr. Siegel provides insights on detoxification and structured water for long-term pet health.

The discussion underscores the broader themes of proper nutrition and lifestyle choices for both pets and humans. As the episode concludes, it emphasizes the importance of creativity, passion, and service in creating a better world.

Listeners are encouraged to leave reviews, explore additional resources, and stay tuned for future discussions on related health topics.

00:00 Introduction

02:54 Species-Appropriate Diets for Pets

04:33 Raw Food Diets for Cats and Dogs

07:04 Understanding Disease in Pets

08:33 The Importance of Species-Appropriate Diets

11:55 Dogs' and Cats' Dietary Needs

15:02 The Role of Raw Food in Pet Health

19:08 Challenges with Processed Pet Foods

37:10 The Rise of Raw Food Companies

44:55 Proactive Health for Pets

46:13 Understanding Pet Health and Longevity

52:48 Chronic Diseases in Pets

59:31 Reversing Diabetes in Pets

01:08:43 The Role of Water in Pet Health

01:14:46 Final Thoughts and Takeaways

For more information, visit:

https://www.holistichealingvet.com

Www.drmarlenesiegel.com

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren interview Michelle Davis, BA CHC CPT and coach from the Mastering Diabetes team.

Michelle shares her transformative journey towards a plant-based lifestyle and improved health after struggling with being overweight and sugar addiction. She delves into the significance of insulin resistance, adopting evidence-based nutrition, and the benefits of resistance training and muscle building, particularly for women in their 60s.

The conversation revolves around how educating oneself about nutrient density and caloric intake can significantly reduce cravings and support sustainable healthy living.

Michelle's personal experiences and certifications are highlighted, including her co-authored book Never Be Fat Again and her contributions to the Mastering Diabetes and Mastering Weight Loss programs. The episode is enriched with motivational insights and practical approaches for those dealing with prediabetes, type 2 diabetes, and general health challenges.

00:00 Introduction

01:20 Meet Michelle Davis: A Journey to Health

16:19 The Importance of Exercise

21:02 Finding Motivation and Balance

26:54 The Pleasure Trap and Sugar Addiction

32:49 Legitimate Treats vs. Cheats

37:39 The Role of Gut Microbiome

43:17 Conclusion and Future Topics

The Pleasure Trap https://www.healthpromoting.com/store/book/pleasure-trap

Never Be Fat Again https://www.simonandschuster.com/books/Never-Be-Fat-Again/Raymond-Francis/9780757305313

Dr. Stacy Sims  https://www.drstacysims.com/

In this episode of the Mastering Diabetes Audio Experience, Cyrus interviews Dr. Soham Patel, a triple board-certified endocrinologist, to discuss strategies for optimizing thyroid health, particularly in relation to diabetes management. 

Key topics include the impact of diet, lifestyle, and environmental factors on thyroid function, with practical dietary recommendations such as eliminating dairy, adopting non-GMO and organic gluten products, and maintaining vitamin D levels. The risks associated with weight-loss medications like Ozempic are also covered.

The episode emphasizes using a whole food, plant-based diet to improve insulin sensitivity and thyroid function. Additionally, the importance of in-person diabetes consultations, resources available on the Mastering Diabetes website, and the benefits of joining their coaching program are highlighted.

00:00 Introduction

01:34 Meet Dr. Soham Patel: A Plant-Based Endocrinologist

03:34 Environmental and Dietary Factors Affecting Thyroid Health

23:09 The Role of Mercury in Thyroid Dysfunction

30:58 The Impact of Gluten and Soy on Thyroid Health

39:59 Reversing Hashimoto's Hypothyroidism: Timing and Strategies

46:13 Understanding T4 to T3 Conversion

49:23 Desiccated Thyroid Medications

52:15 Ozempic and Thyroid Cancer Risk

59:04 Impact of Thyroid on Blood Glucose

01:00:58 Symptoms of Hypothyroidism

01:03:52 Diagnosing and Optimizing Thyroid Levels

01:07:16 Dietary Recommendations for Thyroid Health

01:12:08 Cruciferous Vegetables and Thyroid Health

01:15:16 Final Thoughts and Resources

To learn more at Dr. Patel -->  https://cfpen.org

In this episode of the Mastering Diabetes Audio Experience, Kylie and Lauren introduce their guest, Marc Ramirez, a plant-based coach and former University of Michigan football player.

Marc shares his inspiring journey of reversing type 2 diabetes, high cholesterol, high blood pressure, psoriasis, obesity, and heartburn through a low-fat, whole-food, plant-based lifestyle. He also discusses how his family's struggle with diabetes motivated him to adopt healthier eating habits and how these changes transformed his health. 

Marc emphasizes the importance of diet in managing diabetes and encourages listeners to try this lifestyle to see significant improvements in their health. Throughout the discussion, Marc highlights the role of proper nutrition, the benefits of plant-based eating, and the importance of taking control of one's health.

The episode wraps up with a call to action for listeners to try a 21-day plant-based challenge and share their progress.

00:00 Introduction

03:14 Mark's Health Journey

05:03 The Turning Point: Adopting a Plant-Based Lifestyle

10:08 Family History and Lifestyle Factors

15:18 The Impact of a Plant-Based Diet

24:40 Resources and Support for a Plant-Based Lifestyle

33:26 Family Arguments Over Food Choices

36:01 Reflecting on Football and Diet

36:44 The Misconception About Protein

42:04 The Importance of Mental Health

50:49 The Journey to Diabetes Remission

55:01 Encouragement and Final Thoughts

In this episode of the Mastering Diabetes Audio Experience, the host discusses effective altruism and impactful veganism with Robert Cheeke, an expert in plant-based nutrition.

They delve into Robert's newest book, The Impactful Vegan, which explores how individuals can reduce animal suffering significantly by adopting plant-based habits and making strategic donations to effective animal charities.

Listeners are introduced to the concept of having an 'impact bucket' to donate a percentage of their income to amplify their impact. Robert also emphasizes the importance of small changes in lifestyle and contributions to repel animal cruelty, simplifies the misconceptions around veganism, and shares the stories and impactful strategies from his book.

The conversation underscores that impactful altruism is accessible to everyone, not just committed vegans, aiming to inspire listeners to extend their compassionate actions beyond personal health benefits to wider global and environmental implications.

00:00 Introduction

02:31 Effective Altruism and Animal Welfare

05:25 Robert Cheek's New Book: The Impactful Vegan

09:45 The Philosophy of Effective Altruism

25:55 Challenges in Changing Eating Habits

30:03 Personal Struggles and Veganism

36:31 Global Perspective on Altruism

38:45 Overcoming Personal Biases

42:30 Maximizing Impact with Donations

48:22 The Power of Data-Driven Decisions

53:18 Conclusion and Book Information

In this episode of the Mastering Diabetes Audio Experience, hosts Lauren and Kylie welcome endurance athlete, Registered Dietitian, Certified Diabetes Care & Education Specialist, and our coach, John Massengale to discuss his journey into plant-based nutrition and his work in diabetes education. 

They delve into John's personal story from his transition from the financial sector to becoming a dietitian, his experience with plant-based diets during his triathlon days, and the science behind improving insulin sensitivity through diet and exercise.

The conversation expands into practical insights on applying zone 2 training, the importance of recovery, and building a sustainable, healthy lifestyle. John also shares real-life success stories from his practice, emphasizing self-compassion and the importance of accountability.

The episode is both motivational and informative, providing listeners with actionable steps to improve their health through diet and exercise.

00:00 Introduction

01:15 John's Journey to Plant-Based Nutrition

05:10 The Impact of Plant-Based Diet on Athletic Performance

13:17 Understanding Zone 2 Training

27:34 The Power of Exercise and Plant-Based Nutrition

34:02 The Role of Self-Compassion in Health

37:34 The Importance of Accountability in Health Coaching

41:54 Empowering Patients Through Self-Discovery

47:47 Final Thoughts and Reflections

BONUS INTERVIEW! In this Mastering Diabetes audio experience, John Mackey, co-founder and 44-year CEO of Whole Foods Market, shares insights from his new book 'The Whole Story: Adventures in Love, Life, and Capitalism.'

Mackey discusses the early days of Whole Foods, its transformative impact on the supermarket industry, and his personal journey toward promoting health and wellness. He delves into his morning routine, which includes spiritual practices and making nutritious smoothies, and talks about Whole Foods' health initiatives, such as the Total Health Immersion program.

Mackey also introduces his new venture, Love Life, aimed at furthering holistic health. The episode offers inspiration for entrepreneurs and health enthusiasts alike, providing a fascinating look at the intersection of business, health, and personal growth.

00:00 Introduction
03:33 The Inspiration Behind 'The Whole Story'
10:21 The Hero's Journey and Founding Safer Way
20:18 Whole Foods' Impact and Evolution
26:05 The Whole Foods Diet and Health Initiatives
30:30 Balancing Health and Flexibility
32:18 Morning Routine and Spiritual Practices
36:32 Life Balance Post-9/11
40:30 Total Health Immersion Program
46:52 Conclusion and Future Plans

Click here for more! https://johnpmackey.com/

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren welcome Brenda Jagatic BScN RN CDCES, a Certified Diabetes Care & Education Specialist, to discuss men's health as it relates to diabetes. 

As June is Men's Health Awareness Month, the discussion highlights the impact of diabetes on male sexual health, particularly erectile dysfunction (ED). Brenda emphasizes the importance of healthy lifestyle choices, including diet, physical activity, sleep, quitting smoking, and stress management, in managing and potentially improving ED and overall health.

They also delve into the evidence-based approach of the Mastering Diabetes Program to reverse insulin resistance and simplifying life with diabetes.

Personal anecdotes, practical tips, and the role of telehealth in addressing sensitive health topics are also shared. This episode provides comprehensive insights and actionable steps for men aiming to improve their health and well-being through lifestyle modifications.

00:00 Introduction
01:22 Men's Health and Diabetes
03:05 The Impact of Diabetes on Sexual Health
09:58 Healthy Lifestyle for Diabetes Management
20:26 The Role of Physical Activity
28:26 The Importance of Sleep and Recovery
33:55 Personal Stories of Stress Management
38:59 Quitting Smoking for Better Health
43:48 The Psychological Impact of Stress on ED
46:41 The Role of Telehealth in Addressing ED
49:49 Final Thoughts and Encouragement