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We must manage three key elements: FOOD, STRESS, AND WEIGHT. The 21 days program will help with all THREE aspects if you can help yourself.  But your willingness to do the program is the BIGGEST driver.  


With a 21-day program, we are trying to establish that we can control our blood sugar condition better than the current levels. And possibly avoid medication. This also helps us to understand that some discipline and routine followed can give a good handle on better T2D management. It builds the confidence that you can control it. Once you establish this base, you don't need to continue to follow the program strictly. You can relax and continue to choose a healthy diet, exercise, and meditation followed in the program. Monitor your blood sugar and see what adjustments you can make to your lifestyle based on what you go through in the 21-day program.

Did I follow the 21-day routine consistently after completing the program for the first time in June 2020?

No, I have not. I try to stick to a good diet but not always. I do take a glass of wine once in a while and eat some junk food too. But I am conscious of the negative consequences on my blood sugar. So, I try to rectify it as soon as possible with more exercise and being lean on food. Regarding yoga and meditation, I try my best to do deep breathing and stay silent.

Another reason I can stick to no medication condition could be because I stopped traveling and stopped eating food at restaurants. But even with traveling, you can still benefit if you are conscious about what helps and does not in managing your diabetic condition.  

Positive results are indeed possible for anyone who can do this 21 days program in managing their Type 2 diabetes.

21 Words Solution to T2D:

  1. Being conscious of what we eat and drink.

  2. Keeping our physical body active and exercised.

  3. De-escalate stress with yoga and meditation.


How do we maintain the balance with ‘not enough insulin’ to manage glucose:

According to my understanding, for Type 2 diabetics, the main issue is how to ration the 'limited availability of insulin' to manage our system.

  1. Food: The first and most important thing is to find a way to release sugar (glucose) SLOWLY into the blood system. THIS IS THE KEY. We must identify which food converts to sugar faster and avoid or go slow on them. And consume foods that will not cause a sudden rise in blood sugar.

  1. Physical activities - Exercise draws on reserve sugar stored in your muscles and liver. As your body rebuilds these stores, it takes sugar from your blood. The more strenuous your workout, the longer your blood sugar will be affected.


  1. Manage stress: When under stress, the body releases hormones that can cause blood glucose levels to increase. Managing stress can help in managing available insulin effectively.


  1. If obese, find ways to knock your weight. Being overweight (BMI of 25-29.9) or obese (BMI of 30-39.9), or morbid obesity (BMI of 40 or greater) dramatically increases your risk of developing type 2 diabetes. The more excess weight you have, the more resistant your muscle and tissue cells become to your insulin hormone. According to the study, more than 90% of people with Type2 diabetes are overweight or affected by a degree of obesity.

getting ready

Before we jump to the 21-day program let's understand a little more about the following. Please click on each item to read more about the methodology we would follow on these key aspects: 

  1. Water and liquids

  2. Food and intermittent fasting

  3. Physical activity /Exercise

  4. Yoga / Meditation

  5. Sleep

  6. Keeping a healthy Gut and bowels

  7. BMI – obese check

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