Welcome to the Mastering Diabetes Audio Experience, where we teach you how to sit in the driver's seat of your diabetes health for the rest of your life. We'll teach you how to reverse insulin resistance, achieve your ideal body weight, gain energy, and get your BEST A1c following almost 100 years of evidence-based research in the Mastering Diabetes Program.
Our program teaches you how to reverse prediabetes and type 2 diabetes, and how to simplify your life with type 1 diabetes by maximizing your insulin sensitivity using food as medicine.
We are on a bold mission to reverse insulin resistance in 1 million people. We're glad to have you joining us.
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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
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.
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.
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
Does Keto Actually Reverse Type 2 Diabetes?
Episode 250
Wednesday, September 9, 2026 • Duration 17:44
Ready to reverse insulin resistance and lower your blood sugar naturally?
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:
3 Things That Lower Insulin Resistance Faster Than Cutting Carbs
Episode 249
Tuesday, September 1, 2026 • Duration 19:17
Ready to reverse insulin resistance and lower your blood sugar naturally?
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
He Lowered His A1c from 7.1 to 5.9 in Just 10 Weeks
Episode 248
Thursday, July 30, 2026 • Duration 10:08
Ready to reverse insulin resistance and lower your blood sugar naturally?
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
What METFORMIN Actually Does Inside Your Body (And What It Doesn't Fix)
Episode 247
Tuesday, July 21, 2026 • Duration 18:14
Ready to reverse insulin resistance and lower your blood sugar naturally?
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
She Lost 29 lbs and Reversed Type 2 Diabetes Without Cutting Carbs
Episode 246
Monday, July 13, 2026 • Duration 09:22
Ready to reverse insulin resistance and lower your blood sugar naturally?
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:
This Stops Insulin Resistance 3X Better Than Walking
Episode 245
Friday, July 10, 2026 • Duration 18:13
Ready to reverse insulin resistance and lower your blood sugar naturally?
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
20 Foods That Reverse Diabetes When You Eat Them OFTEN
Episode 244
Tuesday, June 30, 2026 • Duration 16:50
Ready to reverse insulin resistance and lower your blood sugar naturally?
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
The #1 BEST Soup to REVERSE Insulin Resistance
Episode 243
Tuesday, June 23, 2026 • Duration 19:34
Ready to reverse insulin resistance and lower your blood sugar naturally?
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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