Advertise on podcast: Mastering Diabetes Audio Experience

Could one of the most useful clues about insulin resistance already be sitting in your latest blood work? 👉 Join the Mastering Diabetes Retreat Waitlist: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch the Full Video Version on YouTube: https://www.youtube.com/watch?v=T6b7wvE8y9Y&t=48 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide In this episode, Robby Barbaro explains a simple calculation you can make using two numbers that are probably already on your standard lipid panel: your triglycerides and HDL cholesterol. By dividing your triglycerides by your HDL, you get what's known as the triglyceride-to-HDL ratio—a measurement researchers have studied as a potential clue to insulin resistance and metabolic health. But there's an important catch. This ratio is not a diagnosis, and there is no single cutoff that can tell everyone whether they are insulin resistant. In this episode, you'll learn: • How to calculate your triglyceride-to-HDL ratio using a standard lipid panel • Why researchers became interested in this ratio as a marker of insulin resistance • Why insulin resistance can cause triglycerides to rise while HDL decreases • What research suggests about higher triglyceride-to-HDL ratios and future type 2 diabetes risk • Why a ratio around 3.5 has appeared in some research—but should not be treated as a universal diagnostic cutoff • How sex, ethnicity, genetics, medications, alcohol intake, fasting status, and metabolic health can affect the interpretation • Why a low ratio doesn't automatically prove you're insulin sensitive • Why a high ratio doesn't automatically mean you have insulin resistance • Why people following a low-fat, whole-food, plant-based diet sometimes see their HDL decrease • Why a lower HDL number isn't necessarily a problem when triglycerides, blood sugar, blood pressure, and other markers are improving • Why trying to raise HDL simply for the sake of raising the number may miss the bigger metabolic picture • How food quality matters—even within a plant-based diet • Why insulin resistance can begin developing years before fasting glucose or A1C becomes abnormal • How this simple ratio can help you ask better questions about your metabolic health The calculation itself is simple: Triglycerides ÷ HDL = Triglyceride-to-HDL Ratio For example: Triglycerides: 60 HDL: 50 60 ÷ 50 = 1.2 Robby explains that ratios around 1 or below generally represent a favorable pattern, while ratios around 1.5–2 can also be reassuring. Once the ratio begins moving above roughly 2–3, it may be worth looking more closely at the rest of your metabolic picture. Ratios above approximately 3–3.5 have been associated with insulin resistance in a number of studies. But these are not diagnostic zones. A ratio of 2.9 doesn't prove you're insulin sensitive, and a ratio of 3.1 doesn't automatically mean you're insulin resistant. Think of the number as a clue—not a verdict. The bigger lesson is to avoid becoming obsessed with any single lab value. Look at your triglycerides, HDL, glucose, blood pressure, fasting insulin when available, diet, and overall metabolic health together. Because sometimes the early warning signs of insulin resistance may already be sitting in your medical records long before blood sugar reaches the prediabetes or type 2 diabetes range. The October 29–November 2 Mastering Diabetes Retreat in Miami is officially sold out. 👉 Join the waitlist for the next Mastering Diabetes Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1C low.

Ready to lower your blood sugar and better understand what's driving those high numbers? 👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch the Full Video Version on YouTube: https://www.youtube.com/watch?v=WdDsEpYxBnA 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Seeing a high number on your glucose meter can be stressful. In this episode, Robby Barbaro shares two simple, free strategies you can use in the moment to help bring blood sugar down—while also stepping back to explain why blood sugar gets high in the first place. You'll learn how stress hormones can affect liver glucose output, why slowing your breathing may help calm that response, and how even a short period of movement can help your muscles pull glucose from the bloodstream. In this episode, you'll learn: • Why stress and anxiety can raise blood sugar • How cortisol and adrenaline can signal your liver to release more glucose • Why a longer exhale can help activate the parasympathetic nervous system • How to use a simple 4-second inhale and 6-second exhale breathing pattern • Why this technique may be especially useful when you're feeling anxious about a high glucose reading • How 10–15 minutes of movement can help lower blood sugar • Why muscle contraction allows glucose to move into muscle cells through a pathway that does not rely on insulin • Why even something as simple as walking can be a useful tool • How these immediate strategies fit into the bigger picture of insulin resistance • Why managing a high number in the moment is different from addressing the root cause over time The first strategy is simple: Breathe in through your nose for 4 seconds, then breathe out slowly through your nose for 6 seconds. Repeat this pattern for a few minutes. The goal is to help shift your nervous system away from a stress response and toward a calmer "rest and digest" state. The second strategy is movement. Even 10–15 minutes of light activity, such as walking, can activate your muscles and give glucose another pathway out of your bloodstream. These strategies can be useful tools when your glucose is running high, but the bigger goal is still to understand and address why high blood sugar is happening in the first place. And an important reminder: this is not an anti-medication message. Never stop or change your medication without working with your healthcare team. 👉 Learn more about the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ The next retreat takes place October 29 through November 2, 2026 in Miami, Florida. Attendance is limited to just 12 people and includes prepared meals, guided movement, personalized coaching, and a supportive community. 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1C low.

Ready to improve insulin sensitivity and support healthier blood sugar from the inside out? 👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch the Full Video Version on YouTube: https://www.youtube.com/watch?v=SWzhvXFHQ1A 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide What if insulin resistance doesn't just start with the food on your plate, but also with what's happening inside your gut? In this episode, Robby Barbaro explores the connection between your gut microbiome, inflammation, and blood sugar control, and explains why the bacteria living inside your digestive system may play an important role in insulin sensitivity. You'll also learn why probiotic supplements, despite all the attention they receive, may not be the most reliable way to improve gut health, and why the more powerful strategy may already be sitting in your kitchen. In this episode, you'll learn: • How the gut microbiome may be connected to type 2 diabetes • Why people with type 2 diabetes often have lower levels of certain beneficial bacteria • How gut bacteria that produce butyrate may help support a healthier intestinal lining • How an imbalance in gut bacteria may contribute to inflammation and insulin resistance • Why chronic inflammation can interfere with insulin signaling • What the research shows about probiotics and blood sugar control • Why probiotic supplements sometimes produce only modest or inconsistent results • Why many probiotic bacteria may not survive the acidic environment of the stomach • How fiber feeds the beneficial bacteria already living in your gut • Why beans, lentils, whole grains, vegetables, and fruit can support a healthier microbiome • How gut bacteria convert fiber into short-chain fatty acids like butyrate and acetate • Why these compounds may help support insulin sensitivity and glucose metabolism • How even simple dietary changes can begin shifting the gut microbiome • Why resistant starch from beans, lentils, and cooked-and-cooled potatoes, rice, and pasta can help feed beneficial bacteria The key takeaway isn't that you need to find the perfect probiotic supplement. It's that you can create a healthier environment for the beneficial bacteria you already have. Fiber-rich whole plant foods provide the fuel those bacteria need to produce compounds that support gut health, reduce inflammation, and help your body respond to insulin more effectively. Rather than trying to manage your microbiome from the outside in, this episode shows you how to support it from the inside out with the foods you eat every day. 👉 Learn more about the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ The next retreat takes place October 29 through November 2, 2026 in Miami, Florida. Attendance is limited to just 12 people and includes prepared meals, guided movement, personalized coaching, and a supportive community. 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1C low.

Want to eat foods like rice, bread, and pasta without sending your blood sugar soaring? 👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/  ▶️ Watch the Full Video Version on YouTube: https://www.youtube.com/watch?v=WDaM_IxJ68s&t=1s 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide  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 Why beans, lentils, chickpeas, and split peas naturally contain 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. 👉 Learn more about the Mastering Diabetes Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/  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. 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide  Keep your carbs high and your A1C low.

Ready to improve insulin sensitivity and lower your blood sugar naturally? 👉 Learn About the Mastering Diabetes Fall Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/ ▶️ Watch Karen's Full Story on YouTube: https://www.youtube.com/watch?v=5fnTBGRENRg 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Read Karen's Full Mastering Diabetes Story: https://www.masteringdiabetes.org/health-reset-retreat/ 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 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. 👉 Learn more about the Fall Retreat here: https://www.masteringdiabetes.org/retreat-fall-2026/ 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. 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide Keep your carbs high and your A1c low.

*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:03a9ede2-1c5e-406c-856c-bb1a925a6e90-2" data-turn-id-container= "request-WEB:03a9ede2-1c5e-406c-856c-bb1a925a6e90-2" data-testid= "conversation-turn-6" data-turn="assistant"> Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://www.youtube.com/watch?v=lH0erwb__OA  🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 See Real Mastering Diabetes Success Stories: https://www.masteringdiabetes.org/case-studies/ 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: 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. _:empty]:hidden">

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://www.youtube.com/watch?v=6dbC7O6RBfk 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 See Real Mastering Diabetes Success Stories: https://www.masteringdiabetes.org/case-studies/  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 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.

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://www.youtube.com/watch?v=CFaQ2zdqClA 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/ 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 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.

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide ▶️ Watch the full video version on YouTube: https://youtu.be/uwA-8--3Pys?si=8Fhz_IHAqXudfvke  👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/ 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 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.

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply 📖 Read Susan's full transformation story: https://www.masteringdiabetes.org/reversed-type-2-diabetes-at-77/ ▶️ Watch Susan's full transformation video: https://www.youtube.com/watch?v=jYIAvpwXtQc 📘 Get the Mastering Diabetes Book: https://amzn.to/4aOoI0F 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/   Can you reverse type 2 diabetes in your 70s? Susan did. 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: 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.

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://youtu.be/PvmklWYOakk 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/ 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
 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.

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://youtu.be/B2BqGQYPgZU 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/ 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 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.

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://youtu.be/QHAAa4oGTzI 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/ 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 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.

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://youtu.be/ZSKZNx5X9Po?si=72DddmgOSA6gOnlc 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/ If you're in perimenopause or menopause and your blood sugar suddenly feels more unpredictable, stubborn, or difficult to control, you're not alone. Many women are told that rising blood sugar during menopause is simply a normal part of aging or a sign that they need to avoid carbohydrates forever. But the truth is that menopause creates physiological changes that can reduce insulin sensitivity, especially in the liver and muscle cells, making blood sugar regulation more challenging. In this episode, Robby Barbaro explains why blood sugar often rises during menopause and shares seven science-backed strategies designed to improve insulin sensitivity and help restore normal glucose regulation at the root cause level. You'll learn: • Why menopause can increase insulin resistance and blood sugar levels • The real reason blood sugar rises during hormonal transitions • How a low-fat, whole-food, plant-based diet helps clear excess fat from liver and muscle cells • Why skipping meals can sometimes make fasting blood sugar worse • How walking after meals improves glucose uptake and lowers blood sugar • The surprising connection between hydration and fasting glucose levels • How stress hormones influence blood sugar regulation during menopause • Why meal timing and circadian rhythms affect insulin sensitivity • How to track progress without becoming obsessed with individual glucose readings • The key habits that help restore insulin sensitivity over time This episode isn't about restricting carbohydrates, fearing food, or chasing perfect numbers. It's about understanding what's actually happening inside your body during menopause and using simple, evidence-based strategies to improve insulin sensitivity, lower blood sugar, and work with your biology instead of against it. If you've noticed higher fasting glucose, larger post-meal spikes, increased belly fat, lower energy levels, or the feeling that your body suddenly responds differently to food, this episode will help you understand why—and what you can do about it. Keep your carbs high and your A1c low.

Ready to reverse insulin resistance and lower your blood sugar naturally? 👉 Book a free call with our team: https://www.masteringdiabetes.org/apply ▶️ Watch the full video version on YouTube: https://youtu.be/oBWBZ2-E5Kg 🎁 Get Your Free GUIDE: https://go.masteringdiabetes.org/optin-recipe-guide 👉 Mastering Diabetes Case Studies: https://www.masteringdiabetes.org/case-studies/ What if one of the most powerful tools for lowering blood sugar didn't require a supplement, medication change, restrictive diet, or intense workout? In this episode, Robby Barbaro breaks down the science behind one of the simplest and most effective strategies for improving blood sugar control: walking after meals. You'll learn how just 10–15 minutes of movement after eating can activate contraction-mediated glucose uptake, allowing your muscles to pull glucose out of your bloodstream even when insulin isn't working efficiently. This powerful mechanism can help reduce post-meal blood sugar spikes, improve fasting glucose levels, and accelerate the restoration of insulin sensitivity. In this episode, you'll learn: • Why post-meal walking can lower blood sugar within minutes • The science of contraction-mediated glucose uptake and GLUT4 activation • Why timing may matter more than workout intensity for blood sugar control • How 10–15 minute walks outperformed a single 45-minute workout in clinical research • Why evening walks may be especially effective for improving fasting glucose • The connection between muscle contraction, insulin resistance, and glucose disposal • Why high-intensity exercise isn't always the best tool for lowering blood sugar after meals • How simple movement habits can help restore normal physiology over time • Practical ways to use walking, stair climbing, heel raises, or marching in place to improve glucose regulation This episode isn't about managing symptoms. It's about understanding the physiology behind blood sugar regulation and using simple, science-backed strategies to help your body work the way it was designed to. If you've been frustrated by stubborn post-meal spikes, confusing fasting glucose readings, or the feeling that you're doing everything right but not seeing results, this episode may completely change the way you think about movement and blood sugar. Keep your carbs high and your A1C low.