5 Simple Ways to Help Reverse Type 2 Diabetes – Advice from a Real Doctor


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Changing your diet to lower your blood sugar naturally doesn’t have to mean depriving yourself of your favorite foods or cutting out all of your carbs. We asked SteadyMD Dr. Spencer Nadolsky for 5 simple ways to lower or control your blood sugar naturally. Here’s what he said:

  1. Replace half of your starch with non-starchy vegetables.

    For most patients with blood sugar issues, there is no need to completely cut out starch. Sure, you COULD cut it all out, but you don’t have to. An easy way to still enjoy it in your diet is taking the current portions you have and cutting them in half—replacing the other half with non-starchy vegetables. This way you still enjoy your favorite starch, while staying fuller longer, and getting more nutrients.

  2. Replace a meal with a protein shake. 

    One of the most powerful strategies for blood sugar control and losing weight is replacing a full meal with a protein shake. This works because you are automatically lowering calories and carbohydrates, without even thinking about it. The guesswork is gone and your hunger is still under control.Shoot for about 30-50 grams of protein in a shake, which is about 1-2 scoops depending on the brand. I use whey protein, but you can use most any type of protein shake, if it doesn’t include extra sugar.

  3. Work in intentional fasting days.

    Instead of trying to lower your calories and carbohydrates every single day, you can have days where you are intentionally more aggressive than others. The idea is similar to the concept of “Alternate Day Fasting.” But instead of having to fast every other day, you pick one or two days a week (or even three if needed) where you know you will be fine with lowering your calories.

  4. Replace a snack with a walk.

    I have found most patients snack because they were told eating more often leads to better fat loss and blood sugar control. This is not true at all. All it does it increases your energy intake, slows down your fat burning, and worsens your blood sugar control. Instead of reaching for those peanut butter crackers or granola bars, go for a walk. It will lower your blood sugar naturally, boost up your fat burning, and help with stress.The only exception to this is if someone is truly hungry at that moment and needs a bridge to their next meal. In these cases, a strategic apple or 1/4 cup of raw almonds will do the trick.

  5. Try a meal template, not a meal plan.

    Many of my patients who are trying to lower blood sugar naturally, struggle with portion control and knowing what to eat in each meal. Replacing meals with a protein shake is great, but most people like to still eat whole food meals. You can follow a strict meal plan, but that doesn’t work in the long run because people like variety and having options. This is where meal templates come in.

    The basic idea is having a similar portion of each type of foods at each meal. Don’t worry, this doesn’t involve tediously weighing your food. For protein, you want to eat a portion that’s about the size of your palm—including lean protein like fish, lean beef, poultry, etc. Once you have your protein, add two fist-sized portions of non-starchy vegetables. Then, add an optional thumb-sized portion of a healthy fat like olive oil and if need be, and an optional fist-sized portion of your go-to cooked starch (sweet potatoes, brown rice, quinoa, etc.).

If you’re able to put these five tips together, your ability to lower your blood sugar naturally while burning maximum fat will happen. Many of my patients get off their blood sugar medicines using the hacks above.

Want more advice on nutrition, exercise and more on reversing type 2 diabetes? You can partner with doctor spencer for $99 per month – No co-pays or surprise fees. Call, text and video chat any time with a primary care doctor who has expertise in diabetes reversal.

Limited Spots Available – Click Here to Sign Up!

New York Times: Doctors, Revolt!

Young, ambitious, idealistic doctors are telling us: “Hell no.”

They will not be forced to see 25-30 patients per day. 15 minutes per patient appointment. “Treat ’em and street ’em.” Sick care, instead of proper preventative care.

These young doctors, in their late 20’s and early 30’s, are leading a change in our healthcare system. A change that is realistic and achievable today, without massive healthcare policy reform. Without depending on insurance companies and large healthcare systems.

A New York Times Opinion piece this weekend, written by a young doctor in residency training, calls for a “return to the fundamentals of doctoring – listening to know the patient behind the symptoms.”

And that “doctors of conscience” have to “resist the industrialization of their profession.”

We completely agree. And we’re doing something about it right now. Come join us.

The Best Writing of 2017: Concierge Medicine and Direct Primary Care

Wrapping up 2017, we’ve taken some time to reflect on this year’s best writing on the topics of concierge medicine, direct primary care, and direct-to-consumer healthcare in general.

These articles are a must read if you’re in the consumer healthcare business, we think.


Best Writing on the Importance of Relationships

The Heroism of Incremental Care
“We devote vast resources to intensive, one-off procedures, while starving the kind of steady, intimate care that often helps people more.”


Best Writing by a Venture Capitalist

“Customer First” Healthcare

“The combination of new technologies, data availability, information transparency, shifts in insurance coverage, regulatory reform, and consumer frustration has set the stage for a new era of healthcare service in the U.S. where the patient truly comes first.”


Best Explanation of Direct Primary Care

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A new kind of doctor’s office charges a monthly fee and doesn’t take insurance — and it could be the future of medicine

“Direct primary care also comes with near-constant access to a doctor — talking via FaceTime while the family is on vacation, or taking an emergency trip to the office to get stitches after a bad fall on a Saturday night. Because direct primary care doesn’t take insurance, there are no copays and no costs beyond the monthly fee.”


Best Day-In-The-Life of a Direct-Pay Doctor

Meet the primary care doctor who’s happy with his job  (Also on KevinMD)

“Five years ago today I earned my last money from an insurance company. Yep, today is my five-year sobriety date.”


Best Overview of High-End Concierge Medicine

The Doctor Is In. Co-Pay? $40,000.

“In many ways, today’s elite concierge physician provides the same service as the family doctor did a half-century ago for millions of Americans, except that it is reserved for the tiny sliver of the population who can pay tens of thousands of dollars annually for it.”


Best Video: Listening To Patients

“Patients do want to be involved, they just feel like they don’t have the say. The most important thing you can do is to communicate with your patients.”


Best Writing on the Importance of Conversation

The Conversation Placebo

“As health care faces its latest overhaul, it’s crucial for the medical profession, as well as insurance companies and decision makers in government, to recognize the power of the doctor-patient conversation. It’s the most valuable diagnostic tool we have and can be remarkably effective as a treatment tool as well.”


Best Writing on the Future of Telemedicine

Are Healthcare Systems About to be Amazoned? Telemedicine and Lessons from Internet Services

“The healthcare industry is about to face the same disruptive competition that has created havoc across an extraordinary range of local brick and mortar businesses, local services and local media. With increasing ferocity, telemedicine platforms, enabled by connected devices, will similarly reshape the landscape of U.S. healthcare services.”


Best Comic / Creative Writing

Medicine’s Women Problem

“It takes an average of five years and five doctors for autoimmune patients (75% of whom ar women) to get a proper diagnosis. And more than half of those report being labeled as ‘chronic complainers’.”


Bill Gurley: “Customer First” Healthcare is Coming

Yesterday Bill Gurley at Benchmark Capital wrote an excellent, comprehensive overview of Consumer Healthcare in the United States.

Highly recommended, read it now!

Bill is spot-on with his coverage and assessment, explaining that the stage is set for a “new era of healthcare service in the U.S. where the patient truly comes first.”

Here at SteadyMD, we’re tackling Primary Care – a large and important chunk of consumer healthcare – and we agree that a big change is coming.  Mostly because:

  • In-person, traditional Primary Care services have declined in quality.  A two-week wait to see a doctor. A doctor with 2,500 patients who cannot reasonably be expected to remember your name.
  • Urgent care (offline and online), while convenient, is a poor substitute. Each time, see a random doctor, nurse, or Physicians Assistant. No long-term relationship or continuity.
  • So many of us have had poor experiences with doctors, hospitals, and insurance companies.  Simply put, we’re fed up.

Why hasn’t change happened yet?  There’s one factor, we think, that has most significantly stifled innovation in direct-to-consumer healthcare:

  • The dependence on health insurance reimbursement.

And Bill nails it on the head:

“Do you want to know the real reason doctors do not answer email? Want to know the real reason telemedicine is not widely pervasive?”

“doctors simply do not know how to charge for [telemedicine visits].”

If you join SteadyMD, you are paired-up with a Primary Care doctor who has a limited number of patients.  At most 600 patients.  At least five-times more…time to listen to you and pay attention to you.  A doctor with whom you develop a real relationship.  A doctor friend.  Available anytime via secure text, phone, and video chat.

Further, that doctor doesn’t take insurance.  Doesn’t spend half of his time typing into a computer, mostly to make sure he gets paid by the insurance companies in $70 increments.

Available to anyone, anywhere in the country.  Concierge Primary Care made affordable.  $79-99 per month.

Proper long-term, preventative care.  Addressing the root cause of illness and disease.  Not just “firefighting” when problems come up.

Vastly improving the quality of Primary Care, addressing the shortcomings of urgent care, and completely unencumbered by health insurance.

Concierge Primary Care Doctor For Pre-Diabetes and Diabetes

Today we are proud to announce the launch of our Diabetes practice!

Have you or a loved-one been diagnosed with pre-diabetes or diabetes?

SteadyMD now offers the world’s first concierge medicine practice, fully online, specifically for preventing, managing, and reversing diabetes. And it’s affordable: $99 per month, no additional fees or co-pays.

You are partnered with a primary care doctor to help you get off your medications, lower your blood sugar, lose weight, and feel better. A doctor with a limited number of patients who really gets to know you, listens to you, and has time for you.

Available RIGHT NOW for residents of CA, TX, NY, FL, MD, VA, PA, IL, MI, MO, NJ, NC, and GA. Other states coming soon, so reserve your spot today even if you live elsewhere.

Led by our Dr. Spencer Nadolsky, who was named as “America’s Diabetes Defeating Doctor” by Prevention Magazine and who authored the “The Natural Way to Beat Diabetes,” published by Rodale.