How I Lowered My A1C (to 4.7) by a Type 2 Diabetic

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Diabetes!?.....Challenge accepted!

There's really no secret formula to success when it comes to lowering A1C in my opinion. Everybody has different nutritional needs and everybody reacts to medication, food and exercise a different way, however, what's almost for certain is, if you put in the work and stay disciplined you will achieve the results you seek over time. 

My A1C has been all over the place. But it's been it's lowest when I follow a healthy diet and exercise. 

I'm not going to talk about medications in this blog. I currently do take some but that's all I do regarding them. I don't have any bad side effects or issues with them, nor do I have much advice to give regarding them, other than - take them. (But if given the option for diet and exercise opt for that one!) If you have side effects, report them to you doctor. If after taking your medications your blood sugars are dropping too low, eat a few grams of carbs, and report it to your doctor. Hopefully over time your dosage will decrease because your A1C is so low from the healthy lifestyle you are living.

One thing I'd like to make clear is, this blog was not written as a guide for you to follow and is in no way a replacement for professional medical advise or treatment, although some of the information will definitely help you get started, everyone needs a different nutrition and exercise plan. What worked for me may not work for you. Rather, it is to be read as an inspirational piece which I hope empowers you on your journey to the holy grail of type 2 diabetes - A lower A1C.

I highly recommend seeing a diabetic nutrition specialist and take diabetes education classes if you are able. These resources can greatly help in managing your diabetes.

I'm going to concentrate on two important steps I took to lower my A1C : Carb (sugar) reduction and Exercise (also, paying very close attention to nutrition labels)

CARBOHYDRATES: The Good and the Ugly (there's no in-between)

Some diabetics may have the notion that carbs are our mortal enemy, when in reality, all we need to do is eat less carbs than what we normally would (and be wiser by eating healthier carbs). Sometimes, and depending on the severity of the diabetes, it's a drastic amount less, but we can usually enjoy a smaller amount of carbs from time to time. 

There are two types of carbs, simple and complex. Complex carbs are the kind of carbs we should concentrate on and have moderately, and this is what I have been doing. Simple carbs should be avoided altogether or eaten very rarely and in small quantities.

Examples of foods with complex carbs are: whole grains, fibrous fruits, fibrous vegetables, beans and sweet potatoes. The reason complex carbs are better for us is that they release slower into the blood stream and tend to not spike our blood sugars (low glycemic), also, the foods that they are found in tend to have other nutrients our bodies need.

Simple carbs have no real nutritional value and are "empty calories". They can fuel our bodies but there are much better choices for energy, such as complex carbs or healthy fats or even the fat already stored in your body. Also, simple carbs reach our bloodstream quickly and raise our glucose levels very fast, not good for a diabetic. I try to avoid these as much as I can.

Examples of foods with simple carbs are: candy, soda, cereal (unless whole grain, but watch out for added sugars!), fruit juice, corn syrup and white bread. 

Meats, eggs and a lot of dairy have very little to no carbs.

Here is a list of some foods that I have completely given up: (or eat very rarely)

  • soda/pop/juices
  • white bread/buns
  • corn chips/potato chips
  • desserts
  • white rice
  • high carb cereals
  • pasta
  • pizza
Of course, there are always exceptions, such as Prickley Pear Cactus Juice by True Nopal which only has 4 grams of carbs and 0 added sugars.

Foods that I continue to eat as I always have:

  • meats - fish, beef, poultry, pork, shellfish etc.
  • cheese
  • eggs
  • vegetables
  • water/tea/coffee
  • nuts/seeds
  • Non hydrogenated oils  (Fats do not raise your glucose levels or spike insulin)

Foods that I still eat, but less of:

  • milk 
  • fruits
  • brown rice
  • cereal - hot or cold (I always try to find lower carb, whole grain and protein enriched)
  • beans
  • popcorn
  • whole grain breads and pasta
Most of what I eat are whole foods, organic whenever possible and minimally processed. The dishes I make consist of very few ingredients. Nutrients are best from the original source and it's my belief to have a healthy diet consisting of all food groups to achieve that.

And as far as fast food, my choices are very limited to places that have healthier options, but they do exist, you just have to do a little digging.

This place is a great choice - Crisp & Green -  https://crispandgreen.com/

These places also have good, low carb options - 
Noodles & Company - https://www.noodles.com/

Now I will go over the breakdown of a typical meal plan for a day. Because I am very active, I like to eat 4 meals a day, however I do not snack.


Meal 1 - 2 eggs, 2 sausage, a container of yogurt, occasionally a banana or some blueberries, coffee, tea or water.

Meal 2 - A serving of salmon (about 85g), a small apple, string cheese, protein/keto bar, water.

Meal 3 - Stir fry veggies, grilled meat (beef, chicken, etc.), a serving of dark chocolate, tea or water.

Meal 4 - A serving of cottage cheese or a piece of keto bread with ghee, cheese and meat, mixed nuts, water or a glass of milk.

Each meal varies from time to time, for instance, sometimes for meal 2 I may have steak and brown rice, or for meal 4 I'll add some carrots and broccoli. I find a good variety to choose from.


WORKIN' OUT: Just Do It 

Basketball is my favorite cardio exercise

Exercise will play a role in the management of your blood sugar levels as well as having many other health benefits, here are some of them:
  • Increase in lean mass and metabolism
  • Burns excess calories so your body doesn't store them as fat
  • May help decrease bad cholesterol levels
  • Supports bone health and density
  • Improves mood
  • Promotes better sleep
I highly recommend some sort of exercise routine, even a 30 minute walk daily can be beneficial.

Here's a rundown of a typical weeks workouts. I stay active everyday and mix cardio with weightlifting.

Sunday - 
1.5 hrs basketball, 30 minute walk
-or- 
Weighted Stair Steps (12 lbs) 40 reps x 6 sets
Weighted calf raises (12lbs) 40 reps x 6 sets
Farmers walk x (65 lbs) 8 reps x 4 sets

Monday - 
Dumbbell press 70 lbs total (35 per hand) x 60 reps, 40 reps, 30 reps, 25 reps, 20 reps, 20 reps. 
Pushups - 12 reps x 6 sets.
Incline pushups - 8 reps x 6 sets.
Crunches - 1 set x 200+ reps.

Tuesday - Same as Sunday

Wednesday -
Pullups x 5 reps, 6 sets. 
Chinups x 5 reps, 6 sets. 
Dumbell Rows, 35 lbs. 30 reps, 6 sets.
Planks - 2 sets held for approx. 2 minutes.

Thursday - Same as Monday.

Friday - Same as Wednesday

Saturday - variable, depends on what I feel like.

* twice a month I increase the dumbbell weight to 110 lbs. (55 per hand) starting at 12 reps.
I also add a 12 lb. weighted vest for my pushups/Incline pushups, doing fewer reps as I would without.

* Twice a month I do wide grip pullups to failure (as of now 8 reps) x 6 sets 
Regular pullups x 6 sets and curl ups x 6 sets.

My routine is constantly changing to keep things from getting too stale. Also, I am always trying to find new ways to exercise to keep pushing my body.

THE WINNING FORMULA: Discover what works for you (and stick to it)

With my lifestyle changes of a constant, healthy diet and exercise routine, while currently at 48 years old, I've been able to maintain a lean 165lbs at 5'll and have lowered my A1C from 7.9 to 4.7



CLOSING: The Take-away

You are the only one accountable for your own health. Society will throw a ton of obstacles to prevent you from reaching your goals, but it is up to you to do something about it.

Good luck and stay strong

Highly recommended watching!


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