The Single Best Daily Habit To Reverse Type 2 Diabetes
If you are one of the millions of people on this planet that struggle with insulin insensitivity, high blood sugar levels, Type 2 diabetes and its negative health consequences, this article is a must-read. There’s one important daily habit you can implement to take back control of your blood sugar levels, slow the progression of the Type 2 diabetes, and even reverse it.
The Single Best Daily Habit To Reverse Type 2 Diabetes
There’s no big secret and you would be hard-pressed to find a doctor or nutritionist to offer counter-advice. The single best daily habit to reverse Type 2 diabetes is to limit (or eliminate) bad fats, sugars, and refined carbohydrates. These can include:
- Trans fats
- Saturated fats
- Partially hydrogenated oils
- Sugars
- Sweets
- Desserts
- Sugary cereals
- Most baked goods
- Sodas
- Fruit juices
Limiting these bad fats and sugars from your daily diet can make a tremendously positive impact on your blood sugar levels. It sounds like a challenge to limit these types of foods from your diet, but you have more control than you think you do. Others may tell you that failure is inevitable, stating, “No, no, dietary changes are too difficult.” However, the secret is focusing on the word ‘habit.’ It’s one thing to know that certain food choices are devastating to your blood sugar levels and the progression of Type 2 diabetes, but if you don’t make good choices a habit, then that knowledge does you little good. You can change the trajectory of your life and take control of your Type 2 diabetes today. You’ve made one healthy choice by reading this article, and now it’s time make another and another and another. You can achieve the health you want, but yes, it takes some grit. It takes perseverance, goal setting, and creating better habits. Here are five key aspects of creating good habits you can use to your advantage.
1. Learning
The first key to creating good habits is learning what your personal obstacles are. Your obstacles could be lust, aversion, ill will, sloth, restlessness, worry, or doubt.
Whatever they are, understanding your personality and challenges will allow you to overcome your obstacles.
2. Connectedness
Staying connected with your contacts will help you create healthy habits. Let everyone in your social circle know about your commitment to healthier choices so they can encourage you. Your friends and family members are your biggest fans, so if you involve them on your road to better health, you can turn better choices into a habit.
3. Mindfulness
Being mindful means being aware of yourself and your surroundings, being open to new experiences, and taking on challenges with purpose. A new challenge can be as simple as changing your shopping pattern at the grocer or market – try shopping on the perimeter of the store where the fresh produce and healthy proteins are. Avoid the aisles of the store as much as possible. Now, there are exceptions to that.
Nuts, seeds, and legumes are in the aisles, but doing your best to shop on the outside of the grocery store has an important impact on your shopping pattern. You’ll have healthier foods available in your cupboards every day.
4. Giving and Gratitude
Maintaining an attitude of giving and gratitude changes everything and has reciprocal rewarding effects. When you give generously and are of service to others, you’re more likely to be positive all around. When you’re feeling positive, it’s much easier to turn good choices into habits.
5. Planning
The fifth key to creating good habits is planning. Setting a date and knowing when you want to make these changes increases your willpower. Try marking different goals and changes on your calendar so you can see them every day. Believe that you stick to these dates and changes to improve your health.
Here at Zenith Labs, we’ve formulated a highly researched supplement called Blood Sugar Premier. This supplement, paired with dietary changes and physical activity, can make a positive impact on your blood sugar levels.
The greatest wealth is health and the best time to start is now. Remember, making dietary changes in your life can slow down the progression of Type 2 diabetes – or even reverse it!
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There are a number of causes for intestinal gas and bloating. It can be due to:
One of the most common causes of intestinal gas and bloating is actually food allergies. About 30-40% of individuals suffer from food allergies. Food allergies can be identified and avoided, and there are a number of ways to do this. There are blood tests and digestive tests you can do. The gold standard is something called “The Food Allergy Elimination Challenge Diet”. This is where you systematically eliminate foods from your diet for a minimum of four days (though 5-10 days is recommended). Then, one-by-one you slowly reintroduce each food to “challenge” your system and see which of those foods may cause gas and bloating.
Any simple sugars can cause gas and bloating problems too. Simple sugars get into the digestive tract and can undergo fermentation. Fermentation is a process where yeast and bacteria in the intestine produce gas, and that gas translates into intestinal gas and bloating.
Researchers have shown that individuals who avoid dietary FODMAP (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) foods see a considerable reduction in the amount of intestinal gas and bloating. FODMAPs are actually short-chain carbohydrates that are osmotically active and fermentable. That means that when they’re in the intestines they alter the exchange of fluid within the intestines, and they cause the fermentation process which exacerbates gas and bloating. A common example of a disaccharide would be lactose, that sugar that’s found in dairy products. A common example of fructose would be honey and fruits. A common example of polyols would be sorbitol, which is found in many types of chewing gum, and also stone fruits such as apricots, plums, peaches, pears. An example of fructans, which is part of the dietary FODMAPs, include wheat, the allium family of vegetables, asparagus, and foods that are high in chicory. An example of high galactan foods would be beans and legumes and cabbage. Eliminating foods on the dietary FODMAPs list may be a clue into reducing your gas and bloating.
Herbal products have been taken for centuries to help with intestinal distress, intestinal gas, and bloating. The most common ones include peppermint, fennel, caraway, chamomile, lemon balm, and ginger. Also, consider taking a high-dose probiotic to help restore healthy flora in your gut. At Zenith Labs there is a very potent probiotic called Probiotic T50, which contains 50 billion organisms of very high quality. If you’re looking for a good probiotic, that is one you should definitely check out.
Take your joints, for example. You stress them every day when you walk, sit down, get back up, and when you’re lying in bed. It’s unavoidable. Of course, our joints are designed to withstand moderate strain, but for many unlucky men and 
Studies show that fasting — when done right — can actually stabilize blood sugar levels, reduce body fat, and combat inflammation. In fact, many cultures attribute their long, healthy lifespans to regular fasting. Here’s the catch: You can’t just stop eating. There’s a very specific and measured way you need to incorporate 
Kale is one of the best sources of lutein, with about 115 micrograms per gram of kale. By comparison, a carrot may only have 5.1 micrograms of lutein per gram. Key sources of these two powerful antioxidants include:
The great thing is that you can include most of these as breakfast. Egg yolks are extremely high in lutein and zeaxanthin. You can have a couple of poached eggs on a bed of lightly steamed kale, with diced red peppers and a sprinkling of paprika powder. As a side, have some honeydew melon and kiwis to start your day powerfully. It’s not too hard to start every day with breakfast foods that help improve your vision health!
Hint: Fats actually improve the absorption of lutein and zeaxanthin so including fats into your diet may help the bioavailability of lutein and zeaxanthin. Adding some butter or coconut oil with your cooked greens or fresh salads is a great idea.
When we think about micronutrients, we tend to think about the importance of vitamins. Whilst vitamins are critically important for the body to work well, minerals are equally important and frankly, often overlooked and underappreciated.
How do you diagnose a mineral deficiency? The first step is just to learn about what the symptoms of deficiencies are. The second step is to get some laboratory testing to confirm those deficiencies.
Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones. Thyroid hormones are involved in many processes in the body, such as growth, brain development, metabolic rate regulation, and bone maintenance. Think of the thyroid as the accelerator in your car. If you’re pushing the accelerator too much, you reach that red line and the engine (i.e. your body) will be running too fast. If you press too little on the accelerator, you don’t go anywhere. Physically, your body will feel fatigued and possibly see 
Calcium is essential for every cell in the body. It mineralizes bone and teeth, especially during times of rapid growth and development. It’s also helpful for the maintenance of heart health, immune health, and insulin control.
Between 2004-2007, it was found that 48% of the US population consumed less than the required amount of magnesium. Low intake of magnesium has been associated with several diseases including diabetes, metabolic syndrome, heart disease, and osteoporosis. Low magnesium is particularly common among hospital patients and individuals over the age of 50.
Potassium is mostly inside cells. Sodium is mostly outside cells. Now the ratio of sodium to potassium has changed dramatically since the hunter-gatherer days because potassium is mostly in hunter-gatherer Paleo-type foods. Recent research shows that about a third to as much as half of individuals presently are consuming far less potassium than they need to be.
At least two billion people worldwide are thought to be zinc deficient. It’s due to a number of reasons, our processes of farming and our changes in dietary habits.
Caffeine is the only drug that is present naturally or added to widely-consumed foods. In fact, caffeine is the most widely consumed psychoactive drug in the world, and one of the most comprehensively studied ingredients in our food supply. It is mildly addictive, which is one possible reason why makers of soft drinks add it to their products. Many coffee drinkers experience withdrawal symptoms such as headaches, irritability, sleeplessness, and lethargy or fatigue when they 
Historically, the addition of caffeine was limited to soda-type beverages. Over the past decade, caffeine has been added to a diverse variety of foods and non-food items to promote arousal, alertness, energy, and elevated mood. The recent increase in caffeine-containing food products and energy drinks, as well as changes in patterns of consumption of the more traditional sources of caffeine, has increased scrutiny by health authorities and regulatory bodies of the overall consumption of caffeine and its potential cumulative effects on behavior and body physiology. Of particular concern is the rate of caffeine intake among populations potentially vulnerable to its negative effects.
A 15 to 20-ounce serving ranges anywhere from 150 to 400 milligrams per serving. The average amount of caffeine in an eight-ounce cup of coffee is about 95 milligrams, but we do not drink coffee as our grandparents did. They had a cup or two of Joe in the morning to get the day started. We go and get a huge cup of coffee, and that influences the caffeine intake.
Earl Grey tea contains about 110 milligrams per serving, the highest amount of caffeine amongst teas. The typical black tea ranges between 50 and 80 milligrams per serving. Iced tea ranges from 50 to 60 milligrams per serving, and green tea contains about 30 to 50 grams per serving.
Most soft drinks range between 35 and 50 milligrams per serving. Energy drinks can vary wildly between 100 and 350 milligrams per serving.
Chocolate contains caffeine, typically between eight and 15 milligrams per serving, though the amount of caffeine in chocolate varies by the percentage of cocoa it contains.
Certain medications contain caffeine, like Excedrin and Mydol, about 60 milligrams per dose. It’s included because research has shown that the addition of caffeine improves the potency of certain pain medications. Over the counter weight loss supplements typically contain caffeine as well.
We do know that caffeine has some benefits for mental alertness and mental performance. Coffee and tea are also high in antioxidants and many studies show that they can be potentially good for your health.
Caffeine and coffee may, in fact, reduce risk factors for certain conditions like gallbladder disease, Parkinson’s disease, and type two diabetes. However, it can worsen certain health conditions such as aggressive and violent behavior, anxiety, heart arrhythmias or palpitations, bipolar disorders, essential tremors, fibrous cystic breasts changes, GERD or acid reflux, 
Caffeine withdrawal disorder is diagnosed with an individual who experiences clinically significant impairment related to withdrawal symptoms after abrupt stopping of caffeine intake, including headache, difficulty concentration, fatigue, nausea, flu-like symptoms, and changes in mood. These symptoms of caffeine withdrawal typically begin 12 to 24 hours after stopping caffeine and may continue for three to seven days.
In women, this effect slows the metabolism of caffeine during pregnancy and when taking oral contraceptive pills. Oral contraceptives are estimated to double the half-life of caffeine in the system. We know that cigarette smoking doubles the rate of caffeine clearance by increasing liver enzyme activity, which may explain the higher rate of caffeine consumption among smokers. Substantial alcohol intake increases the half-life of caffeine and decreases its clearance.
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Most individuals are backward to that. They have a scant breakfast or they skip breakfast altogether. They have a modest lunch, and they have a huge dinner. This can be detrimental for 
Cruciferous vegetables are high in indoles, sulforaphane, DIM, and kaempferol. Each of these components have been independently studied to reduce risk factors for the development of certain types of cancer. We also know that cruciferous vegetables are very helpful for both phase one and phase two detoxification pathways in the liver. We’re all carrying chemicals so we could do with a little help in detoxification. Include cruciferous vegetables such as broccoli, cauliflower, kale, Brussels sprouts, and chard in your diet.
If possible, wherever possible, eat organic. They contain higher amounts of essential vitamins and minerals than non-organic produce. In addition, non-organic produce has been shown to contain a higher level of pesticide, herbicide, and fungicides. There are 12 foods that are particularly high in these chemicals: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes. If eating organic is too expensive, try to just eat organic for these 12 foods at least so as to avoid the consumption of these chemicals. Plus, organic foods inherently contain higher amounts of essential probiotics, the healthy bacteria for our gut, for our brain, for our immune system.
Historically, our hunter and gatherer ancestors ate a tremendous amount of fruit. Today, it’s estimated that less than 10% of most Western populations consume adequate amounts of whole fruits and dietary fiber. The recommended daily intake is 40 to 50 grams of fiber every day. Yet only about 3% of men and 6% of women habitually consume over 14 grams of fiber per day. This intake is about half of the recommended levels.
In 2016, a dose-response randomized control trial with 122 individuals consuming fruit found that the fiber content of fruit and vegetables was more important than the polyphenol (or antioxidant) content found in those fruits and vegetables.
Now, there are a few caveats you should know about. There are high glycemic fruits and low glycemic fruits. These are different and can 
Eating less than 50g of total carbohydrates a day. This is also classified as a “ketogenic diet”. Apart from nutrient deficiencies, adopters of this diet may also experience “keto flu”, especially during the first two to three weeks of the dietary transition. Keto flu symptoms include low energy, fatigue, malaise, sore muscles, and trouble sleeping.
A large study done back in 2010 showed that out of the 27 essential micronutrients (vitamins and minerals that are typically included in a well-balanced whole food diet), six micronutrients plus four minerals can become deficient on a 
Potassium: Potassium-rich foods include spinach, chicken breast, salmon, beef, avocado, broccoli, asparagus, and mushrooms. Eat these foods while you’re on a ketogenic diet.
Vitamin B7: Also known as biotin, vitamin B7 can be found in meats, eggs, nuts and seeds, salmon, dairy, avocados, sweet potatoes, cauliflower, mushrooms, and dark leafy green vegetables.
The commonly recommended dose of Vitamin D is about 600 IUs if you take it as a supplement, but natural sunlight is always best. Not only is getting vitamin D around midday more efficient and more effective, but it might also be safer than getting some later in the day. One study found that afternoon sun exposure may actually increase your risk for dangerous skin cancers. Some scientists recommend exposing only around a third of your body area to the sun.
Vitamin E: Another vitamin that can become deficient on a keto diet. Make sure you get enough of these vitamins in your diet. Vitamin E rich foods include nuts and seeds, vegetable oils, seafood, avocado, bell peppers, mango, and dark leafy green vegetables.
Molybdenum: Molybdenum is rich in beans and legumes, peas, lentils, nuts and seeds, dark, leafy green vegetables, eggs, and tomatoes.
This does not make the ketogenic diet a bad diet to be on, it just means you have to be aware of your intakes. If you’re on it long-term (i.e. more than four to six weeks), know that there is a real chance you may become nutrient deficient if you don’t pay attention to your specific food intakes. Consult with your physician before starting any diet.
