Here I provide a brief summary of the main points outlined each week of the program as well as checklists you can use as you progress. Each week, review the summary, and then use the corresponding checklist to walk through the daily action items you need to complete. You can find printable or trackable versions of all this at www.bloodsugarsolution.com.
The basics of good nutrition are simple: It comes down to what you should avoid and what you should include. Here is a brief reminder of each.
All sugars in any form whatsoever.
All flour products (even gluten-free).
All processed food.
All gluten and dairy.
All grains and starchy vegetables and fruit (except for ½ cup berries a day) if you are on the advanced plan.
High-quality foods.
Low-glycemic-load meals.
Slow carbs, not low carbs.
Omega-3 fats and other healthy fats.
High-quality protein.
Herbs and healing spices.
Three square meals and two snacks.
Mindful eating.
Supplements are an essential and effective part of diabesity treatment, and they are necessary for most of us to stay healthy for life. Though supplementation can seem confusing on the surface, there are really only a few things you need to remember:
We are nutrient-depleted.
Everyone should take a good multivitamin, fish oil, vitamin D, and magnesium. Most also need a probiotic.
People with diabesity need more support.
Those on the basic plan should take alpha lipoic acid, chromium polynicotinate, biotin, cinnamon, green tea catechins, and PGX.
In addition, those on the advanced plan should take acacia extract (heartwood), hops extract, fenugreek seed extract, bitter gourd fruit extract, and gymnema leaf.
PGX should be taken before meals; everything else should be taken in divided doses with breakfast and dinner.
Relaxation is essential for long-term health. Stress plays a dramatic role in blood sugar balance, and relaxation helps reverse this. You should practice relaxation daily to heal your body and mind. To do this, simply:
Find time to relax deeply every day.
Practice belly breathing 5 times a day.
Try the visualization exercise once this week.
Go on a one-week media fast.
Try some of the 20 tips for better sleep.
The role of exercise in health, weight loss, and blood sugar balance is clear. We have bodies. We need to use them to be healthy. The good news is that we don’t have to pound away on the treadmill to get fit. Following a few simple tips will help you make exercise fun and effective:
Walk daily.
Track your heart rate.
Count your steps with a pedometer.
Try interval training.
Add strength training.
Stretch.
Play!
Toxins are a growing concern. As environmental pollutants continue to be released, it’s not only our planet but our bodies that are impacted. Heal your body and the planet at the same time by taking a few simple steps:
Eat organic, grass-fed, sustainable, clean food.
Drink clean, filtered water.
Flush your body fluids; remember the 4 “P’s” (here).
Avoid hidden environmental chemicals and metals.
Reduce exposure to electromagnetic radiation frequencies (EMF).
It may sound complicated, but it’s actually very simple. To personalize the program, you just need to follow two principles:
When you do this, the body naturally restores balance on its own.
In Chapter 24, I outlined all the steps you need to take to personalize the program. To use that chapter effectively, simply:
Retake the key quizzes in Part II.
Record your scores. You can use the chart here or the one I have provided at www.bloodsugarsolution.com.
Follow the advice in Chapter 24 for any step when your score indicates self-care or medical care. For many of you, just following the first six weeks of the program will correct most of the imbalances.
Continue the program, with the additional steps, for another six weeks.
Now that you have made it through the whole program, what’s next? In Chapter 26, you will learn how to maintain the changes you have made and stay healthy for life. You will also learn how to handle common obstacles and what to do when things aren’t improving.
