For years, I tracked my food and was fit. My weight gain began in 2012 after injuries, surgeries, and depression. 10 lbs, another 20, hello pandemic 30, pre-diabetes. In 2023, age 48, I said this is crazy, stop hating yourself. I made one small change a week. Eventually, I found whole foods easiest to track and get the correct macro balance to reverse diabetes. It also eliminated cravings and makes me feel very full. Maintenance will be to track and continue with the small steps mindset.

FEB to SEPT 2023
- 180 to 126 lbs
- Waist 46 to 29 in
- Fasting glucose 105 to 75
- Blood pressure 120/80 to 108/70
- Heart rate 80 to 62

DE-STRESS
- Less work
- Join activity group

FITNESS
- Walk, hike, jog, or sprint (3-5x week)
- Strength train w/resistance bands (1-2x week)

FOOD PLAN
- 3 meals daily
- Eat within 7 to 10 hour window
- 30-40 g protein per meal
- 30-50 g carbs per meal (mostly fruit & veggies)
- 35 g fiber daily
- Full fat versions of foods
- No added or fake sugar (malodextrin, yeast extract, natural flavor, Stevia, etc)
- No thickeners (corn starch, arrowroot, guar gum, pectin, carageenan, etc)
- No preservatives (citric acid, sorbic acid, BHT, nitrite, etc)

DAILY FOODS
- Chicken (daily), Beef (2-3x week), or Wild Fish (2-3x week)
- Brazil nuts or eggs
- Farro, quinoa, or couscous
- Chickpeas, black beans, or lentils
- Banana (only w/yogurt breakfast), berries, orange, apple
- Spinach, kale, mushroom, tomato, carrot, bell pepper, cucumber, avocado, onion, lemon
- Sweet potato, squash, or zucchini
- Broccoli or brussel sprouts
- Pecans or walnuts
- Pumpkin seeds, almonds
- Hemp hearts or flaxseed
- Sauerkraut
- Full Fat Greek yogurt
- Whole milk or half/half (only w/steel cut oats)
- Flourless 100% sprouted bread or high protein tortilla
- Extra Virgin Olive Oil

SNACKS OR EXERCISE PREP (RARE)
- Apple, cashew butter
- Albacore tuna, homemade mayo
- Nuts, orange
- Larabar (peanut/date)