Thread by @DietDrsayajirao

Just diagnosed with Pre-Diabetes?
Here’s exactly what I would do to reverse it without meds step-by-step.
No panic. No pills. Just food, muscle, and discipline.
This is how I’d take back control of my health,backed by science 🧵
#Prediabetes #DiabetesReversal #InsulinResistance

1️⃣ First, understand what pre-diabetes really means.

It’s not “mild diabetes.”
It’s a red flag 🚩

It means:
📉 Insulin is rising
📈 Sugar is rising
⚠️ Fat is building in liver & belly
🧠 Risk of heart disease, stroke & type 2 diabetes has begun

It’s reversible.If I act now.

2️⃣ I’ll get a full metabolic health blood panel done:

Not just sugar, but the full picture:

🧪 Fasting glucose
🧪 Fasting insulin
🧪 HbA1c
🧪 Triglycerides, HDL
🧪 HOMA-IR (insulin resistance score)
🧪 hs-CRP (inflammation)
🧪 Vitamin D, B12, Ferritin, Magnesium

I’ll repeat these every 3–6 months to track reversal.

3️⃣ I’ll make protein my #1 priority

Because protein:
✅ Lowers insulin spikes
✅ Keeps me full
✅ Builds muscle (which burns sugar)
✅ Protects metabolism
✅ Helps burn fat, not muscle

Each meal will have:
🥚 Eggs
🥛 Paneer/tofu
🍗 Chicken/fish
🍛 Dal + curd (combo)
🥤 Whey protein if needed

Target: 1.2–1.5g protein per kg body weight

4️⃣ I’ll cut the foods that caused this

The root cause of prediabetes is insulin resistance, triggered by:
❌ Sugar
❌ Maida (white flour)
❌ Processed food
❌ Refined carbs (biscuits, bread, cereals)
❌ Snacking all day
❌ Sugary chai & cold drinks

I’ll replace them with:

✅ Whole foods
✅ High protein
✅ Low-carb veggies
✅ Good fats (ghee, coconut, olive oil)

5️⃣ I’ll eat 2–3 proper meals a day, NO SNACKING

Snacking keeps insulin high all day. That’s a trap.

Instead:
🍽️ I’ll eat filling meals rich in protein, fats, fibre
⏰ I’ll fast overnight for 12–14 hours
💡 Optional: 2 meals/day with 16:8 intermittent fasting

This gives my pancreas rest and resets insulin.

6️⃣ I’ll walk for 10–15 min after every meal

Post-meal walks reduce glucose spike by 20–30% (study: Diabetologia 2022)

🚶‍♂️ Breakfast walk
🚶‍♂️ Lunch walk
🚶‍♂️ Dinner walk

Even 1000–2000 steps per meal helps. Walking is medicine.

7️⃣ I’ll build muscle minimum 3x/week

Muscle is a glucose sink. it soaks up sugar from the blood without needing insulin.

I’ll do:
🏋️‍♂️ Resistance training
💪 Bodyweight strength (pushups, squats)
🏃 Light cardio + yoga for recovery

Goal = Stronger, leaner, more insulin-sensitive body.

8️⃣ I’ll sleep 7–8 hours every night

Because:
😴 Poor sleep = more insulin resistance
😴 Less sleep = more cravings, more fat storage
😴 Deep sleep = more hormonal repair

Sleep is not luxury. It’s therapy.

I’ll fix my bedtime, cut screens late, and get sunlight early morning.

9️⃣ I’ll reduce stress & fix my mindset

High cortisol (stress hormone) increases sugar & belly fat.
Meditation, journaling, gratitude, breathwork,small daily habits = big change.

Also:
✅ I won’t chase perfection
✅ I’ll stay consistent
✅ I’ll remind myself: “My body wants to heal.just let it.”

🔟 I’ll check and fix my deficiencies

🔋 If low:
🟡 Vitamin D 👉target 40–60 ng/mL
🔵 B12 👉aim 400+ pg/mL
🟢 Magnesium 👉 for insulin sensitivity
🍃 Omega-3 👉anti-inflammatory

Food first, but supplements if required.

✅ My Reversal Routine (Summary)

✔️ High-protein, low-carb meals
✔️ No sugar, refined carbs or snacks
✔️ 2–3 meals/day, no eating after sunset
✔️ Post-meal walks
✔️ 3+ workouts/week
✔️ 7–8 hrs sleep
✔️ Mindset, sun, water, discipline
✔️ Track insulin, glucose & lipids every 3 months

This isn’t a “diet”
It’s a metabolic reset.

🎯 Final Words:
If I can fix what caused my prediabetes, I can reverse it.
Not by starving.
Not with pills.
But with:

🍳 Food as medicine
🏋️ Movement as therapy
😴 Sleep as recovery
🧠 Discipline as my weapon

Prediabetes is not your destiny. It’s your signal to change.