I just paid over $4,800 to learn what you just shared for free! My numbers are coming down to the healthy levels. My family has a history of diabetes and I didn't want to go there. Thanks for sharing with the general public.

My Dad was still in work mode after his Dinner. After eating, wash the dishes, clean up the kitchen, mop the floor , do the laundry.  Also he use to cut the backyard or fix something.   He wanted his house in order before going to bed instead of waiting to the weekend.  If you do work small tasks 15 -20 minutes a day, in a year you did 100 hrs of work and you didn't even notice it.  By the time you had enough the task was done.  My Dad was the same weight his whole life and no diabetes, no heart problems and had lots of energy.

I’m 71 and within the last year I unfortunately started eating sugar drinks and foods after being mostly sugar free . I am going back to reducing sugar. Luckily I do walk my dog every day mostly after meals.

I paid thousands of dollars to learn the same information you're sharing here for free. My blood sugar levels have improved significantly, and as someone with a family history of diabetes, that means a lot to me. Thank you for spreading this knowledge and helping so many people take control of their health. Your content is genuinely life-changing.

At 17:40 of video,
5 lifestyle changes and interventions to reverse Prediabetes and Diabetes
1. Rebuild your plate or meal: divide your plate into 4 equal portions:
-  2 portions or 50% of the plate should benon-starchy vegetables.
- 1 portion or 25% is protein-  lean meat , chicken, fish, eggs, cottage cheese, beans, lentils.
- 1/4 or 1 portion or 25% is whole grains& starches - wholegrain bread, brown rice, buckwheat, barley.
Or ,
Roasted potatoes,
Vegetable-heavy soup
2. Move after you eat
- walk 15 minutes after meals.
Glucose enter muscle cells without Insulin when you move after meals. You don't need the gym, just walking 15 minutes after 15-30 minutes after eating.
3. Take your sleep seriously .
-less THA 6 hours sleep and/or poor quality sleep, the body interpret it as an emergency and releases lot of stress hormone, Cortisol. Cortisol increases blood glucose, this increases risk of developing diabetes by 40-50% , more than 7-8 hours of sleep.
Sleep deprivation reduces Leptin  ( hormone that signals satiety) and increases Ghrelin, ( hormone that signals hunger).
This makes you crave carbohydrates.
- go to bed at same time and wake up at the same time with consistency. When you shifts sleeping time by 2-3 hrs, it disrupts your circadian rhythm ( 24 hour internal clock), sleep quality drops even when sleep hours is adequate.
. Cut caffeine after 2 pm. Half-Life of caffeine is 6-12 hours. If you drink caffeine at 6pm, half O it is still in your blood by midnight.
- if snoring or if you wake exhausted suspect sleep apnea, consult doctor, because sleep new raises cortisol, increases ri.
- go to bed 30 minutes earlier than usual and take your phone/tablet out of the bedroom. Or stop looking at your screen 60 minutes before you intend to sleep.
The blue light from the screen suppresses melatonin , the hormone that initiate sleep, thereby delaying sleep onset.
Replace screen time with conversation or reading or simply lying in the dark.
4. Learn to read your own signals.
Observe what your body is telling you.
Signals of Prediabetes:
1. Reactive hypoglycemia- fatigue 30 to 45 minutes after lunch/meals from blood sugar spikes and crashes,  with heavy eyelids, foggy thinking,need to lie down.  
- Increased thirst at night due to increased blood glucose.
-  Frequent nightime -urination, 2-3 X per night.
-Slow healing cuts and bruises due to impaired immune function.
- Peripheral neuropathy - tingling, numbing of hands, fingers, feet, toes.
If you have 2-3 of above symptoms, have your blood glucose and HbA1c checked this week.
- Get a home glucose meter called a Glucometer. A small device from the pharmacy without need for prescription  and also the test strips costing $15-30 per box. The test takes 30 seconds. Make a tiny lancet prick on fingertip, a single blood drop unto test strip and the number appear on the screen. Measure twice per week. Always test in the morning before eating anything, recod the numbers down, after 4-6 weeks, You have a metabolic baseline data.
This data willguid you what today to control your blood glucose.
5. Eliminate liquid sugar.
In 6 to 8 weeks
1 tsp sugar is = 4 grams of sugar.
2 tsp sugar in a cup of coffee, 3cups of coffee per day,  that is 24 grams from coffee alone.
One glass of fruit juice adds 20-30 grams of naturally occurring sugar.
By end of day you can easily consume 80-100 grams of sugar thru beverages alone, which is equivalent to 20-25 tsp of sugar.  
Fiber less sugar  causes glucose spikes followed By massive Insulin release from pancreas in emergency mode. If this pattern is repeated over long time, daily over years - it is the major driver towards Insulin Resistance.
 The practical solution: reduce sugar gradually in your drink by half tsp at a time, until none needed after 3-4 weeks.
Replacejuice , soda and sweetened drinks with water, sparkling water, herbal teas or water infused with lemony, cucumber, mint or ginger.

Watch out for flavoured yoghurt drinks and smoothies marketed as health food. ,
Plain unsweetened kefir or yoghurt,instead.

When medication is needed:
If your fasting blood glucose is persistently high , above  128 despite several months of lifestyle changes , you may need medication support.

1. If your HbA1c is above 6.2%, see an Endocrinologist, not just the GP, you need monitoring and individualized planning.
2. If you are losing weight rapidly without trying, not changing your diet, not exercising, and the weight on the scale is dropping by 2-4 lbs per week, seek medical care , see a doctor immediately.
Unexplained weight loss at this rate can indicate that yoir pancreas lost enough insulin-producing capacity that your body is braking muscle & fat for fuel becauseglucose is No longer entering your cells.
This is URGENT.  
If you experience sever thirst, frequent urination and profound fatigue, all 3 simultaneously, seek medical attention immediately.
This are the CLASSIC TRIAD OFDIABETES ONSET. ,  Early signs of diabetic peripheral neuropathy- tingling, numbing, burning of feet, legs especially at night , that is early sign of diabetic neuropathy.

I’m 50, asian female and HBA1C is 4.9. I eat lots of greens and workout daily dancing and strength training. Just cause we’re older doesn’t mean we have to give up on our health.

"Based on my experience advising elderly people on health, I've found that prediabetes is a 'golden warning sign' that many people miss. If you act early with a healthy diet, regular exercise, and routine health checkups, you can absolutely slow down or prevent the disease from progressing. Thank you to the author for sharing this useful information!"🙏🙏❤❤❤

61 yo female, A1c 5.8 in Sept 2025. PCP wanted me to stsrt metformin. I refused. I told him I knew I could do the work and get A1c down without med. Down to 5.5 in 6 months with lifestyle changes alone. I avoid empty carbs & ultra-processed food. I prioritize protein and healthy fats. Currently working on getting more fiber into my diet. I also wore a CGM for a few weeks. It's so empowering when you can basically experiment on yourself to see in real time how certain foods affect your blood sugar.

Finally an awesome doctor who doesn't bullshit

Thank you for this information

Dear Doc you are amazing!

10 years pre diabetic and weight up to 270
16/8 intermittent fasting and minimal sugar/carbs this last year and dropped my HbA1C to normal levels and my triglycerides went from 212 to 85. I’m now 225 pounds. It works.

63 years, lady with pre-diabetes for 8 years now.💛thank you for your support.

Best advice ever. I'm 79 years old, pre-diabetic for 20 years. And I  will follow-up and be diabetes FREE. Thankfully.

I’m glad I watched this before ignoring the warning signs.

79, tingling in feet at night, sleepy after meals, lots of stress taking care of dementia husband, thirsty at night- going to walk 15 min after meals and change my plate- thank you so much - you really care and you really helped - I don’t know my labs

Wow, I needed to hear this. The 12-minute doctor visit reality is so real. Shifting my plate proportions starting tonight!

5 Science-Based Action Steps to Reverse Prediabetes
Step 1: Rebuild Your Plate
How to do it: Divide your plate into 4 sections:
½ of the plate: Non-starchy vegetables such as broccoli, cauliflower, cabbage, cucumber, tomatoes, and bell peppers. These provide plenty of dietary fiber.
¼ of the plate: High-quality protein such as chicken, fish, eggs, lean beef, cottage cheese, and lentils. Protein helps slow digestion and has minimal impact on blood sugar.
The remaining ¼: Slow-digesting carbohydrates such as buckwheat, barley, brown rice, and whole-grain bread.
For soups: Reduce potatoes and noodles; increase cabbage, celery, and beans.

Step 2: Walk for 15 Minutes After Meals
How to do it: Take a gentle 15-minute walk within 30 minutes after finishing a meal. You don't need to walk fast—even walking around your home, hallway, or office can be beneficial.

Step 3: Take Sleep Seriously
How to do it: Maintain a consistent bedtime and wake-up time, including on weekends. Stop consuming caffeine after 2 p.m. Avoid phone and TV screens for at least 60 minutes before bedtime so they don't interfere with melatonin production. If you snore loudly or wake up feeling exhausted, consider getting screened for sleep apnea, which can contribute to persistently elevated cortisol levels.

Step 4: Learn to Listen to and Track Your Body's Signals
How to do it: Use a personal blood glucose meter (glucometer) to check your blood sugar twice a week in the morning before eating. Keep a record of your readings to understand how your body responds to different foods—for example, your fasting glucose might be 118 mg/dL after eating white pasta the night before, but only 94 mg/dL after having salmon with roasted vegetables.

Step 5: Eliminate Liquid Sugar
How to do it: Gradually reduce the sugar you add to tea or coffee by ½ teaspoon each week. Replace soft drinks and fruit juice with plain water, sparkling water, or unsweetened herbal tea. Read food labels carefully and watch out for bottled drinkable yogurts and smoothies marketed as “healthy” that may contain up to 60 g of sugar.