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Contents Disclaimer ...................................................................................................................................................................... 4

Introduction ................................................................................................................................................................... 5

What exactly is diabetes? .......................................................................................................................................... 6

Complications associated with diabetes.................................................................................................................... 7

Malnutrition ........................................................................................................................................................... 7

Cardiovascular diseases ......................................................................................................................................... 7

Glaucoma - Eye disease ......................................................................................................................................... 8

Retinopathy - Eye disease .................................................................................................................................... 10

Nephropathy - Kidney disease ............................................................................................................................. 11

Neuropathy - Nerve disease ................................................................................................................................ 12

Who is at risk for diabetes? ..................................................................................................................................... 15

Diabetes today ......................................................................................................................................................... 16

Chapter One: Brown Fat .............................................................................................................................................. 19

What is brown fat? .................................................................................................................................................. 19

Beige fat: the slower, well-meaning cousin ............................................................................................................. 20

Brown fat and diabetes ........................................................................................................................................... 22

Actively using brown fat cells to your advantage .................................................................................................... 22

Method 1: exercise .............................................................................................................................................. 22

Method 2: cold showers ...................................................................................................................................... 24

Method 3: temperature shock ............................................................................................................................ 24

Method 4: adjust your thermostat ...................................................................................................................... 25

Method 5: sleeping better ................................................................................................................................... 26

Method 6: melatonin ........................................................................................................................................... 30

Method 7: intermittent fasting ............................................................................................................................ 31

BAT-oriented diets ................................................................................................................................................... 32

Diet 1: Lyons’ Revolution Diet ............................................................................................................................. 33

Diet 2: The 5:2 Method ........................................................................................................................................ 36

Diet 3: Smoothies and sleep ................................................................................................................................ 38

A true miracle in the making ................................................................................................................................... 42

Cautions about brown fat ........................................................................................................................................ 42

Chapter Two: Natural Remedies .................................................................................................................................. 44

Remedy 0: Brown Fat .............................................................................................................................................. 46

Remedy 1: Bitter Melon........................................................................................................................................... 46

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Remedy 2: Rosemary and Oregano ......................................................................................................................... 47

Remedy 3: Evening Primrose Oil .............................................................................................................................. 48

Remedy 4: Fenugreek .............................................................................................................................................. 50

Remedy 5: Exercise .................................................................................................................................................. 51

Remedy 6: Peanut Butter Quick-Fix ......................................................................................................................... 52

Remedy 7: Cook With Sunflower Oil ....................................................................................................................... 53

Remedy 8: Acupuncture .......................................................................................................................................... 53

Remedy 9: Chromium and Niacin ............................................................................................................................ 55

Remedy 10: Ginseng ................................................................................................................................................ 56

Remedy 11: Guduchi................................................................................................................................................ 57

Remedy 12: Holy Basil ............................................................................................................................................. 58

Chapter Three: Diabetes Medications and Treatments .............................................................................................. 59

Treating, not curing - a look at Metformin .............................................................................................................. 60

Pitfalls of insulin treatments .................................................................................................................................... 61

Other notable large-scale side effects of “big medicine” ........................................................................................ 64

Making the switch to natural medicine ................................................................................................................... 65

Bitter Gourd ......................................................................................................................................................... 66

Cinnamon ............................................................................................................................................................. 67

Indian Gooseberry ............................................................................................................................................... 67

Fenugreek ............................................................................................................................................................ 68

Black Plum ........................................................................................................................................................... 68

Mango Leaves ...................................................................................................................................................... 69

Aloe Vera ............................................................................................................................................................. 69

Curry Leaves ........................................................................................................................................................ 70

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Disclaimer

Copyright © 2014 –Diabetes Miracle Cure - All Rights Reserved

This publication is not to be copied, altered, or otherwise reproduced in any way, without express written consent

by the copyright holder. This applies to both commercial and non-commercial uses.

Despite reasonable efforts to portray factual and reliable information, the topics discussed in this publication are

by nature constantly shifting. Any information contained hereafter may become inaccurate or invalid at some

point in the future; the Author and copyright holder are not responsible for any misinformation due to this fact. In

addition, some topics covered hereafter lack sufficient scientific evidence for verification to be taken as fact, and

are based on the findings of one or few individuals.

As the reader, you understand that this publication is to be read as an informational tool, and may not be

interpreted by any means as medical or health advice. Consult with your doctor prior to taking or discontinuing

any medicines, natural or not, for any condition.

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Introduction

Diabetes mellitus, almost exclusively referred to as simply “diabetes”, is a disease that most people know basic

information about, but relatively few people fully understand. Many misconceptions surround this dangerous

condition, and in some cases, completely unwarranted stigma as well. Most people who have never had their lives

impacted by diabetes in any way (either directly or through a relative) see nothing but skewed versions of the

symptoms: diabetics have to watch what they eat, become

dizzy on occasion, and they are usually obese.

What people fail to realize due to this lack of information and

over-generalization is that diabetes is annoying, limiting,

painful, scary, and sometimes quite deadly. The less severe

symptoms of diabetes will slowly compound upon each other,

reducing one’s overall quality of life. Diabetics will typically feel

hungry and thirsty often, lose weight despite their best efforts

to maintain a healthy balance, become unusually tired with

little or no expenditure of energy, lose the ability to focus or even find interest in most activities, experience vision

problems, get infections from minor cuts (which also have trouble healing due to certain deficiencies), and

experience general flu-like symptoms.

Due to the number of long-lasting effects that mentally strain an individual, this disease can quickly cause long

lasting depression as well. In fact - many of the symptoms of diabetes are the same symptoms that identify the

beginning stages of depression (lack of interest, inability to concentrate, and general lethargic behavior in

particular). The onset of depression can be dangerous for diabetics, and maintaining a positive self-image is

usually seen as one of the most important steps of care and treatment.

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What exactly is diabetes?

There are two main types of this disease, aptly named type-1 and type-2. The first of these is a malfunction

causing the body to drastically under-produce insulin, a much needed substance that is used to absorb glucose into

the body and deliver energy to the brain. The second type represents an issue in which the body simply fails to

make adequate use of the insulin, requiring either a much greater amount or a much smaller load of glucose.

Type-2 is about nine times more common than type-1.

Glucose is a form of sugar, thus the term “blood sugar”. This is primarily created from taking in carbohydrates.

The conversion process is very fast compared to other sources of energy (fats and proteins). Since carbohydrates

are the most efficient supply of energy as well, they are generally consumed in the greatest amount. An

abundance of glucose then can cause problems in the event that insulin - the substance primarily responsible for

the expenditure of blood sugar - ceases to function properly.

The pancreas gland is what is responsible for dealing with glucose. When it reaches this gland, one of two things

will happen: insulin will be secreted, transforming the glucose into energy for the brain; or the glucose will be

solidified into fat for storage. Type-1 patients simply have a defective pancreas. Type-2 patients develop an

involuntary resistance to insulin for any number of reasons, resulting in unused energy floating around helplessly

in the bloodstream while being unable to supply the brain.

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Fun Fact: diabetes is believed to have been discovered as early as the first century, discovered by Aretaeus of

Cappadocia. After studying it for a length of time, he described life with diabetes as “disgusting and painful”,

undoubtedly due to a lack of knowledge regarding treatments. Completely untreated diabetes becomes quite

gruesome and painful.

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Note that other forms of diabetes do exist. These are specialized forms that develop in very specific circumstances

and often disappear afterwards. For example: “Type-3” diabetes, officially referred to as Gestational Diabetes or

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simply GDM, appears only in pregnant women and promptly ceases after delivery. This can be deadly for the

mother and developing fetus if not identified and quickly treated. Luckily, it does not end up claiming many lives

due to the enhanced level of supervision most pregnant women are under. Nonetheless, GDM puts the

developing fetus at greater risk of having type-2 diabetes at some point in their lives, and nearly 50% of all women

afflicted by this eventually develop type-2 diabetes themselves.

Complications associated with diabetes

When left untreated, or simply in unfortunate cases of multiple coinciding circumstances, diabetes can develop

additional effects and complications that drastically impair a person’s day-to-day functioning and may even cause

the disease to become terminal. Worse yet, these conditions are not localized to a single area of the body -

diabetes can cause issues literally from head to toe.

Malnutrition

One of the most pressing concerns of diabetes is the inability to retain nutrition long enough for it to be absorbed

into the bloodstream. This generally results from nephropathy (explained in detail later in this section) or another

condition which results in increased rate of urination. Vitamins, minerals, proteins, and other valuable substances

are carried out of the body as collateral damage while the system attempts to correct for an overabundance of

glucose.

This is a problem that can happen without diabetes through other diseases, but never by drinking “too much”

water. Water will not flush vitamins and essential substances from the body. In the worst case scenario of this

condition, various deficiencies can develop, though they are generally not severe enough to warrant immediate

medical attention. Nonetheless, any vitamin or other deficiency can be a late warning sign for other, more serious

problems, and should be taken as a cue to visit a doctor immediately.

Cardiovascular diseases

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This is the leading cause of diabetes-related deaths. Over time, diabetics will suffer from lessening efficiency and

strength of blood vessels, their heart, and arteries. This can lead to the extensive clotting, fatal strokes, and the

development of coronary artery disease. Making matters worse is the fact that many of the risk factors for strokes

and coronary artery disease also intensify diabetes, creating a two-fold problem.

Three of the major contributors that speed up the progression of cardiovascular disease onset by diabetes are:

● High levels of cholesterol, easily regulated by exercise (see Chapter 2, Remedy 5);

● High blood pressure, also remedied with exercise, but may be worsened by some remedies;

● Uncontrolled blood glucose levels - obviously a significant problem for someone with diabetes!

Glaucoma - Eye disease

Glaucoma is a group of eye conditions that lead to damage of the optic nerve. The optic nerve essentially feeds

information from the eye to the brain; without it, sight would

do little for the human body. Glaucoma is irreversible and

progressive vision loss, caused by extra pressure in the eye that

damages the gentle nerve fibers. The majority of people

inflicted with this disease do not notice its presence until the

nerve has been significantly damaged, much like in retinopathy.

Decreased blood flow and eye pressure are the two main ways

to develop glaucoma.

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Scary Facts: glaucoma is currently the leading cause of blindness. This is not an overwhelming percentage - about

12% at most - though it is nonetheless first on the list. One in ten properly treated cases of glaucoma will result in

blindness despite the patient’s and doctor’s best efforts; cases which go untreated almost universally result in

blindness. It is estimated that 2.2 million people living in the United States currently have glaucoma, though only

half of those cases have been diagnosed.

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People with diabetes are twice as likely to develop glaucoma. Enhanced risk for diseases and health conditions in

general are an unfortunate side effect of diabetes. Also, those with open-angle glaucoma (the most common type)

are much more likely to develop diabetes compared to those with no eye problems, making this a reciprocally

dangerous disease. Many types of glaucoma exist:

● Open-angle: the most common form. The damage from this type occurs gradually and painlessly until it is

already too late to reverse it, as is the case with some patients who reach the final stage of retinopathy

(proliferative retinopathy).

● Angle-closure: occurs when the drainage angle narrows inside of the eye and becomes blocked.

Symptoms include: severe eye pain, headache, nausea, or blurry vision. Blindness will occur quickly if an

ophthalmologist does not treat it. This is considered one of the easiest types to identify without regular

eye exams.

● Pigmentary: the position of the iris bowes backwards disrupts the cells with pigment. This causes the

particles to be released and the draining system of the eye to be clogged.

● Nail-Patella syndrome: this rare genetic disease happens in about 1 in 50,000 newborns. It primarily

causes other abnormalities, such as disfigured or underdeveloped nails and knees (thus the name). The

skeletal structure of surrounding areas may also be unusual. When the eyes are affected, extra pressure

is exerted on them, resulting in glaucoma. The kidney can also be affected by this, which causes

nephropathy and eventually retinopathy as well.

● Neovascular: also associated with a number of other abnormalities. This occurs when new blood vessels

form on the iris, blocking fluid flow and raising eye pressure. This form is the most similar to retinopathy,

which essentially functions the same way.

People of African descent, those with a history of glaucoma in their families, and anyone who has suffered a

significant eye injury in the past are at risk for the development of glaucoma. This disease is relatively easy to

detect during regular checkups, and not difficult to treat. Damage inflicted by glaucoma cannot be reversed in

almost all circumstances, though the progression of the disease can be rather quickly slowed and halted until it can

be fully treated or cured.

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Retinopathy - Eye disease

The most common of all types of eye diseases in diabetics, retinopathy can be one of the most frightening effects

of this disease, especially at younger ages. This disease’s primary function is causing impaired vision or, in the

worst cases, complete blindness. It is one of the greatest causes of blindness in adults.

Two types of diabetic retinopathy occur - either the blood vessels in the eye will leak out and swell up, or blood

vessels will begin to grow on the surface of the retina. In both cases, the problem can become severe before it is

even noticed through vision impairment. Four stages of diabetic retinopathy exist:

● Mild Nonproliferative Retinopathy - this is characterized by a series of tiny, mostly unobtrusive

aneurysms. Blood vessels may begin to slightly swell. Vision impairment almost never occurs at this

stage.

● Moderate Nonproliferative Retinopathy - more blood vessels begin to swell, and many of the most

important vessels (the ones which provide nutrients to the retina) may be blocked off. Vision will begin to

decline quite noticeably at this stage.

● Severe Nonproliferative Retinopathy - swelling and blockage becomes severe, cutting off supply of

nutrients to the eyes at an alarming rate. Vision will be considerably impaired at this point. As a result of

the large-scale blockage, the body will begin producing more blood vessels for the eyes.

● Proliferative Retinopathy - at this stage, the potential for instant loss of vision is constantly present.

Newly formed blood vessels from the previous stage are extremely fragile and crowd around the retina,

as well as other areas of the eyes. They can be ruptured from something as simple as looking too far into

one’s peripheral vision, leaking significant amounts of blood into the retina. The severity of vision loss will

vary, but in many cases, complete blindness occurs.

Macular edema is a condition that may develop at any of these stages, increasing in risk as they progress. It is

caused when fluid leaks into the macula which is the portion of the eye that is responsible for focused/sharp

vision. The macula swells considerably as a result of this. An estimated 50% of all diabetics afflicted with

retinopathy develop macular edema.

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Not-so-Fun Fact: though a slightly outdated statistic, in 2008 approximately 28% of diabetics over the age of 40

were living with diabetic retinopathy. This equates to about 4.2 million people, and of course does not account for

a large age group that makes up a significant portion of the diabetic population (ages 21-39).

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The blindness caused by diabetic retinopathy is generally not an overall decline in vision clarity. Instead, most

victims experience partial blockage of visual information due to blood vessels or leaked blood being in the way of

the retina. Blurring also occurs due to the proximity of the obstruction.

As was mentioned previously, this disease can progress without any visual indication. In the most extreme

scenarios, one could feasibly progress through the first three stages, arriving at the Proliferative Retinopathy stage

without a single symptom. This is extremely dangerous, because a rupture could then cause instant and complete

blindness at a dangerous time - while driving, for example. Diabetics should have regular checkups to determine if

they are inflicted with this condition.

Nephropathy - Kidney disease

This five-stage affliction most often results in the diminished efficiency of one’s kidneys, or in the worst

circumstances, complete kidney failure. While diabetes is by no means the only cause of kidney disease, it does

significantly boost the risk factor. The cause of nephropathy is similar to the cause of retinopathy in that it is a

mechanism of the body originally meant for defense and survival.

As a functioning organ, the kidney normally absorbs glucose from the bloodstream. Kidneys can reach a limit on

the absorption of glucose for varying reasons - for example, a poorly functioning kidney, or an overabundance of

glucose in the bloodstream due to diabetes. Once this happens, glucose will begin to build up and force more fluid

out of the body. This is why diabetics experience increase frequency and volume of urination.

With increased urination comes less density of various substances normally excreted in urine, including sodium

chloride. This compound triggers an alarm of sorts which results in increased production of a substance called

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renin, which in turn reduces the flow of blood through the kidneys. What this long line of causation eventually

equates to is a drastically decreased delivery of nutrients to the kidneys due to lack of blood flowing through them.

Luckily, nephropathy is much easier to detect than retinopathy as it progresses. It cannot be detected in its early

stages without a visit to the doctor for a checkup, however. There are several symptoms which may denote a

rising problem:

● A condition called edema, or swelling around the eyes;

● Otherwise inexplicable swelling in general (a sign of more advanced nephropathy);

● Fatigue, nausea, vomiting, headaches, and other flu-like symptoms (not fevers);

● Anorexia, or simple loss of appetite;

● Sudden increase in weight from fluid retention;

● Increased urination;

● Excessively foamy/frothy urine (some frothing is natural).

The five stages of this disease are called: Hyperfunction, Normoalbuminuria, Microalbuminuria, Overt diabetic

nephropathy, and Uremia. Each stage progressively exhibits decreased filtration of blood through the kidneys,

higher blood pressure, structural changes (and eventually damage) of the kidney, and a general worsening of

symptoms. The ultimate stage of this disease, Uremia, is defined as complete kidney failure; the kidneys filter little

to no blood, show advanced structural damage, and blood pressure climbs significantly.

If left unchecked, nephropathy can cause arteriosclerosis and proteinuria.

Neuropathy - Nerve disease

Generally, neuropathy is considered to be the greatest concern among diabetics. This disease results from

excessive blood glucose and uncontrollable blood pressure. Again, diabetics are not the only people at risk for

neuropathy, but they can develop it much more quickly; in addition, diabetics face enhanced complications that

are associated with nerve disease.

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Glucose is normally not a harmful substance. In fact, it is necessary for almost all life on the planet to thrive. The

nerve fibers in the human body, however, deteriorate when exposed to glucose over a long period of time. Since

uncontrolled diabetes results in glucose festering in the bloodstream, especially in combination with nephropathy

(due to the kidneys failing), unchecked high blood glucose levels can result in the severing of nerve capillaries and

thus the denial of any form of oxygen or nutrients. Inflammation, cigarettes, alcohol abuse (again - kidney failure),

and family history are all possible catalysts for the development of neuropathy.

Further complicating matters is the fact that neuropathy can arise as one or more of four different types, each with

different symptoms:

● Peripheral Neuropathy - the most common and often most feared form of this disease. It affects the feet

first, causing a variety of problems:

○ Tingling or “pins and needles” in the feet;

○ Constant pain when walking;

○ Extreme, sharp pain, especially in the middle of the foot, at any time for seemingly no reason;

○ Either heightened or dulled sensitivity of the feet, ranging from complete numbness to feeling

unbearable pain at the faintest touch (from wearing socks, for example);

○ Deformities or other conditions of the foot, such as ulcers and infections.

The feet are always the first to suffer from this form. It will then progress to the legs, then hands, and

finally the arms. Peripheral Neuropathy can necessitate amputation. Diabetics are well over 2,000%

more likely to need amputation than those who develop neuropathy without it. Amputations generally

occur due to advanced infections, which go unnoticed due to numbness.

● Autonomic Neuropathy: this form consists of damaged nerves in the autonomic nervous system which

controls the body’s automatic functions. Some examples of affected areas include the heart, bladder,

stomach, and eyes. Autonomic Neuropathy can become a compounded problem with retinopathy - both

of which can develop as a result of advanced nephropathy. Symptoms of this form are:

○ Frequent UTIs (Urinary Tract Infections);

○ Significant change in sweating habits (either much more or much less);

○ Noticeable change in core body temperature (too cold or too hot);

○ Difficulty or inability to swallow;

○ Any combination of increased frequency of constipation and diarrhea;

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○ Stagnant blood pressure and heart rate, resulting in inappropriate levels of one or both during

various activities (for example, an extremely high heart rate after exercise that persists

throughout the day);

○ Loss of low-light vision.

One of the most significant problems of this type of neuropathy is the inability to discern when one’s

blood sugar is falling too low by the normal physiological signs. This is called hypoglycemia unawareness,

and as one might imagine, could result in severe complications or even death.

● Radiculoplexus Neuropathy: this disease has a few other names which most people may be more familiar

with: Amyotrophy, Proximal Neuropathy, and Femoral Neuropathy. Unlike its related cousin (Peripheral

Neuropathy), this form afflicts nerves closer to the core of the body and will only very rarely spread to the

upper body. The buttocks, thighs, legs, and hips can all be damaged in this case. Type-1 diabetics rarely

experience this disease, and it is generally considered the least severe of the three long term forms

discussed thus far, particularly because it is the most likely to see recovery. Symptoms of Radiculoplexus

Neuropathy include:

○ Swelling of the abdomen (when infected, which again, is rare);

○ Involuntary loss of weight;

○ Extreme and inexplicable sudden pain in any of the infectable areas;

○ Gradual loss of muscle strength, resulting in difficulty standing (from sitting or laying down),

jumping, walking, etc.

The ultimate realization of Radiculoplexus Neuropathy is complete atrophication of the infected

muscle(s), though this generally only occurs in the thighs.

● Mononeuropathy: finally, the only short-term form of neuropathy. As the name suggests, it targets only a

single nerve, giving it the least overall potential impact of the four. It should not be taken lightly,

however, as this disease can afflict any nerve in the body - even in the face or chest. This form generally

does not appear in younger diabetics. Any direct problems of Mononeuropathy can be temporarily

relieved in most cases, and the disease will almost always fade away on its own within a few months. Any

lasting damage may not be fixed, however. Since this form can appear anywhere, symptoms are difficult

to describe; some common signs are:

○ Intense pain in a single area that does not expand or move (such as the thigh, chest, jaw, etc.);

○ Partial facial paralysis, known as Bell’s palsy;

○ Double, blurred, or unfocused eyesight;

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○ Carpal tunnel syndrome - very common, discernible by a tingling in the fingers or weakness/lack

of motor skills.

As was mentioned, cigarette smoking and alcohol consumption should be avoided by diabetics who do not wish to

develop neuropathy. Age is one of the only uncontrollable factors that increase its risk, though it does so only

slightly; the length of time in which a person has been inflicted with diabetes is more important, varying on how

well they have managed their blood sugar.

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Fun Fact: cigarettes were first given warning labels in 1965 after the Cigarette Labeling and Advertising Act of

1965. Despite these warnings, approximately 18% of all people living in the United States still smoke cigarettes on

a regular basis. Almost a third of this amount suffers from some type of smoking-induced disease. About 400,000

people die per year in the United States from cigarettes - more than five times the amount of people who die from

diabetes (of course, some of these deaths are from cigarettes; there is some overlap).

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Who is at risk for diabetes?

Some believe that diabetes is solely hereditary, and that a clear family history is an indication that it is nearly

impossible to develop. This could not be further from the truth. To be fair, both type-1 and type-2 diabetes can be

hereditary, but in type-1 especially a family history is only a slight cause for concern.

Put simply: anyone can get diabetes. Type-1, being a mere 5% or so of all cases, is

extremely uncommon. As such, research concerning its causes is limited at best. Most

experts agree that it can come from external factors such as certain infections and

specific environmental conditions.

Type-2, however, can be caused by a wide range of factors, both preventable and

unavoidable:

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● Ethnicity - certain ethnic groups are more likely than others to become diabetic. African Americans,

American Indians, and people of Asian descent are all at much higher risk than most others.

● Age - simply, the older a person is, the higher their risk for diabetes. This is partially due to the natural

decline in certain substances in the body.

● High blood pressure - aside from contributing to the onset of diabetes, this can also worsen its effects.

● Sedentary lifestyles - lack of exercise is unhealthy in general, but in particular it can lead to diabetes for a

long list of reasons. Among these are two that go hand-in-hand: poor management of fat, and obesity.

● Being overweight / obesity - this is a self-perpetuating problem. People who become diabetic due to

obesity generally develop type-2 diabetes, meaning that regardless of how much food is consumed, it

simply will not be used properly by the body. This is due to a complication caused by buildup of fat in a

certain area, which will be discussed later.

Many of these can also simply contribute to IGT, or Impaired Glucose Tolerance. This is essentially the precursor

to diabetes; it is a state in which the body is on the verge of having too much glucose in the bloodstream, but not

quite enough to develop serious diabetic symptoms or effects. Catching the disease in this state is extremely

favorable, as it can be corrected and managed before it ever reaches a problematic state.

Diabetes today

In the United States of America alone, it is estimated that about ten percent of all people have a form of diabetes.

This amounts to over 31 million people, between which a total of $245 billion is spent each year to combat the

disease - just under $8,000 each if averaged evenly. Diabetes ranks seventh on the list of leading causes of death

for the country, responsible for an estimated 73,000 deaths in the US every year.

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Fun Fact: though its existence has been known for about a millenia, diabetes was not separated into two main

types until the 1930s. Furthermore, significant advances in the treatment and understanding of the disease did

not begin in any significant succession until the mid 1900s.

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The International Diabetes Federation offers some interesting - and disturbing - statistics. Overall, there are an

estimated 382 million people currently diagnosed and living with diabetes, a number which is expected to rise

steadily to about 600 million within twenty years. A total of 600 million afflictions of diabetes may seem extremely

alarming, however it is in comparison to an estimated population of about 8.6 billion - an increase of about 1.5

billion from the current population of the world. While diabetes will claim about 55% more total victims, the

population should also be about 22% larger, making the actual ratio not much worse than it is today.

Africa and South America have the least amount of cases, while Southeast Asia and the Western Pacific suffer the

most (possibly distorted due to population density, considering that China alone contributes almost 100 million to

the total number). The United States spends the most on diabetes per year by far. South Africa, unsurprisingly,

spends under $5 billion yearly - just about 2% of what the United States spends. Aside from their impressively low

rate of cases for this disease, it is also suspected that this number stems from the number of quick deaths it causes

due to lack of available treatment; over ¾ of people diagnosed in this area perish before the age of 60 because of

it.

Ultimately, people in highly urbanized areas are at the greatest risk for diabetes, especially type-2 and GDM. This

is due to the overall decline in physical activity, poor eating habits, environmental and other causes of physical and

mental stress, and overall lack of education on the subject. Part of the equation is also the tendency to normalize

indoor environments and establish warmth as the normal, regular resting state for humans; this causes some

issues with the body’s natural process of generating heat through brown fat, as will be explained in detail later. As

the world moves towards total industrialization, diabetes will naturally become more prevalent throughout society

- unless the population is properly educated.

No official cure for diabetes has been recognized, despite its seemingly elementary functioning. Various

temporary treatments exist, of course, but most experts agree that the best way to “fix” early diabetes involves a

complete lifestyle change rather than taking a pill. In the end this is probably better for diabetics; synthetic drugs

end up causing more problems than they fix most of the time, and there is no guarantee that the good effects will

even work in all individuals. Many are turning to natural cures in today’s world as a growing mistrust of

manufactured medicine looms over the societal horizon. One of the most promising and potent natural ways to

combat diabetes and a variety of other health issues plaguing the world is the development and proper usage of

brown fat.

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Chapter One: Brown Fat

What is brown fat?

“Brown fat” is the colloquial term for BAT, or Brown Adipose Tissue. Unlike white fat (White Adipose Tissue), the

purpose of this matter is to burn calories in the bodies of humans and other animals. WAT acts as a long-term

storage unit, whereas BAT is a more immediately active substance. White fat is found literally all throughout the

body, whereas brown fat (at least in adults) is generally found between the scapulae in the back, the upper torso in

the front, and the kidneys.

So what is the evolutionary function of this brown fat? It is a natural defense mechanism against the cold. White

fat insulates the body as a long lasting and passive protector, however brown fat burns itself away to generate

greater amounts of heat. It is most easily activated by simply being in a cold environment. Babies, for example,

have an extremely high level of BAT at birth which must begin working almost immediately due to the sudden

shock of temperature change - that is why they are always warm. This also accounts for why some people seem to

be naturally warmer than others.

With that in mind, it is quite understandable that certain animals

have high brown fat content as well. Most species of bears, who

enter long periods of hibernation during the winter, accumulate

massive reserves of brown fat to keep them and their young warm

throughout the snowy months. Kittens are similar to humans in

that they are born with a high reserve of BAT, and generally lose it

as they age, depending on their lifestyle. Similarly to bears, the

human body can train itself over time to generate more brown fat

in colder climates.

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Fun Fact: though developed long before brown fat was fully understood, there is a myth that taking off your

clothes in the cold will eventually make you feel warmer than being fully clothed. The heat generated is generally

not enough to counteract most extreme temperatures, however, and in most scenarios BAT will activate without

removing clothing.

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Brown fat content in humans is actually a small percentage of their total fat content. Five ounces, for example, is

exceptionally high, and could feasibly result in a person on a strict diet and exercise routine to lose a pound of

weight every few days. The average adult has two ounces, with most having significantly less. Obese, sedentary

people in warm climates may have extraordinarily low levels of BAT.

We have known that fat can be burned for quite some time. Fitness programs speak of “burning fat” on a regular

basis, but it is interesting to note that white fat does not burn itself - it is burned by brown fat. More accurately,

white fat is converted to brown fat, which then burns itself, reducing overall calories. Brown fat content can be

increased without converting white fat. The process of burning BAT is called “activating” - once activated, it will

burn on its own at varying levels, eventually returning to an inactive state.

Beige fat: the slower, well-meaning cousin

White fat that has been converted into brown fat is not actually true BAT. This new substance is actually beige fat,

sometimes nicknamed “brite” fat (brown and white) for the fact that it is not one solid color. Beige fat is still

beneficial in that it burns during exercise and activates in all of the same conditions that brown fat does - the

difference is that it burns approximately only a fifth as fast as brown fat, making it much less efficient.

The good news: it is not white fat. Regardless of how poorly it performs in comparison, beige fat is infinitely

healthier to have in one’s body than brown fat for those concerned with diabetes and obesity. In a perfect world,

only producing brown fat does even out to be more worth the time and effort; however the properties of the real

world yield a diminishing return on the activities involved in creating brown fat, making conversion a decent

alternative once this point is reached.

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Brown fat and diabetes

Excess amounts of white fat found in the lower abdominal area (i.e. belly fat) is a significant risk factor for diabetes

in many individuals. This fat is sometimes referred to as visceral fat, and may also act as a trigger for heart disease

or cancer. One simple way in which brown fat reduces the risk or severity of diabetes is by simply removing this

fat.

In addition to this, brown fat causes the body to become more reactive to insulin. White fat dampens the effects

of insulin, which is one of the reasons obesity can cause and worsen diabetes. By converting white fat to brown

fat, a double gain is made. Furthermore, studies published in the Journal of Clinical Investigation (JCI) have

confirmed that, at least in animals. there is a direct correlation between BAT content and the body’s ability to

tolerate and process glucose. This means that animals with a high ratio of brown fat compared to white fat can

safely consume foods that would otherwise cause blood glucose levels to become dangerous.

So what does this mean for diabetics? Essentially: boosting your body’s brown fat content and activating it will

effectively dwindle the effects and symptoms of diabetes, with a possibility of completely eliminating it. This may

sound too good to be true, and there is still not enough scientific evidence to absolutely prove it, but all of the

research, experiments, and logic points to the same result.

Actively using brown fat cells to your advantage

To sum up the above points - brown fat is “good” fat. Increasing the amount of BAT in your body and activating it

regularly can result in passive long term fat management and overall increased health. There are various methods

and diets, varying greatly in intensity and commitment of time. What follows are various ways in which one can

actively manage their body’s brown adipose tissue content.

Method 1: exercise

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Plain and simple, exercising not only activates brown adipose tissue, but also helps to convert WAT into new BAT.

For humans, however, this may take a moderate amount of time - do not expect to see improvements overnight.

In a fairly recent study (2013), it took a man approximately three months to significantly benefit from the browning

of his white fat cells. Of course, there are many short term benefits of exercise aside from the activation of BAT, so

one may notice some immediate differences.

It is worth noting however that one’s body can actually train itself to regularly convert white fat to brown with

ease. Keeping up with regulated exercise is quite useful for this. After the initial training period is over, one could

reasonably expect their body to continue at an increased rate of burning and converting WAT.

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Depressing Fact: a mere estimated 22% of adults in the United States get the minimum level of recommended

exercise. 25% of all adults live a sedentary lifestyle. It has been found that exercising increases energy levels

better than most products meant to perform the same task, and that the risk for heart disease can be dramatically

lowered by exercising cardiovascularly for at least three hours in one day, once per week. Despite continuing

efforts to educate the global population about the benefits of exercise, both in the classroom and in daily life,

Americans still face controllable obesity, high rates of heart disease and stress, and general fatigue as an overall

challenge of daily life.

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As previously mentioned, belly fat is one of the most prominent issues caused by white adipose tissue for

diabetics. Burning off WAT in the belly and sides (i.e. “love handles”) can be extremely difficult for some as

circulation in this region is naturally poor. Unfortunately, this cannot be done directly through exercise but rather

through a combination of exercise and good dieting habits as the body is not selective in what fat it burns.

Nonetheless, exercises that build muscle will result in long-term fat reduction as the BAT passively eliminates WAT

- as opposed to cardio exercises which are beneficial for quicker, short-term fat reduction. Burning off this hard-

to-reach fat will result in insulin being more effective for you.

To get the most out of your exercise routine for long-term WAT depletion and buildup of BAT, a steady, non-

exhaustive routine of muscle endurance exercises and cardio exercise is recommended. Lifting light to medium

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weights twice a day and riding a bike at a moderate pace for 30 minutes every morning could be enough. Stick to

whatever regimen you can keep up with.

Method 2: cold showers

Taking cold showers is a way to passively increase your brown fat content without changing much in terms of

lifestyle and time commitments. As you know, cold both activates BAT and converts WAT. Be aware however that

extreme cold is not effective - a slight change from normal temperature is all that is required. It may be slightly

uncomfortable, but it is nonetheless an option. Again, this is a method that takes some time to start working, but

can be helpful for long term management of diabetes.

For those concerned with weight loss and overall health, be aware that cold showers also improve circulation. In

fact: cold in general accomplishes this (within reason). Simply ending a shower with a few minutes of cool or cold

water could be highly beneficial and will leave you feeling much more refreshed, as opposed to warm showers

which tend to relax the body and even bring on drowsiness.

Method 3: temperature shock

The title of this method may be slightly misleading. Temperature shock can be somewhat mild - extreme

temperature shock (i.e. going from an 80 degree Fahrenheit interior to a -10 degree F exterior) could cause some

health problems including strokes, especially for those who have high blood pressure; this type of shock is not the

one described here. Anyone with these health concerns may wish to pass on this method regardless.

Temperature shock is the act of going from warm to cool environments or conditions quickly to speed up the

body’s activation of brown fat. It is believed that people who live and work in colder industrialized areas of the

world, such as Central New York or Quebec, may have some passive gain in BAT content due to constant shifts in

temperature of 60 degrees F or more. While regular exposure to the cold certainly activates BAT with proven

results, it is speculated that this repeated adjustment is more beneficial.

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Continuing with the shower example, this could be a simple morning or evening routine to begin or round out a

day of exercise. After washing up, gradually make the shower colder until it is about halfway to its coldest setting,

then quickly decrease the temperature as much as possible. After two minutes or so, reverse the process back to

warm water and repeat for about ten minutes. Aside from the benefits of the coldness, the sudden increase in

heat also produces HSP, or heat shock proteins, in the body. These proteins provide similar benefits to brown fat,

and in fact are found in BAT from sudden drops in temperature as well.

Another example of temperature shock is a more localized and less traumatic approach. As explained earlier,

there are certain regions in which brown fat is more concentrated. Simply prepare an ice pack and press it against

the area between your two shoulder blades (scapulae) for a long period of time (30 minutes or so). You may wish

to use some material as a proxy for the cold so that you can withstand it for longer periods instead of a short and

ultimately painful administration of ice.

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Fun Fact: there is a new weight loss tip circulating the internet and social media websites dubbed “a Japanese

method” involving drinking a cup of ice water every morning immediately upon waking up. This is actually

completely valid, as it induces temperature shock (as it passes directly through the high-density areas for BAT),

improves circulation, and may even reduce appetite. By extension, it does in fact aid in the fight against diabetes.

For maximum effect one could try alternating between ice water and soup. Drinking ice water every day alone is

estimated to burn up to 20 pounds of fat in a year, not accounting for the improvements from BAT. Though it is

questionable whether or not this “discovery” is of Japanese origin, it definitely does work.

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Method 4: adjust your thermostat

Cold strikes once again: by simply changing and adjusting to the general temperature in your living or working

space, a passive increase of brown adipose tissue can be made. Most households are kept at 75 to 80 degrees F -

by lowering this to 65 degrees F, you will accomplish three things:

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● Slightly enhanced BAT conversion, resulting in better insulin efficiency and passive blood glucose

regulation;

● Better circulation, meaning a small amount of passive weight loss, more attentiveness, and overall

increased health;

● Saving on heating bills!

Of course, be reasonable - while shivering does in fact cause weight loss, it is not known to deal with BAT and thus

will not provide any of the other benefits. Plus you may become sick, and constant exposure to harsh

temperatures heavily stresses the body to an unhealthy limit. Be cool, but not uncomfortable.

Method 5: sleeping better

Simply getting enough sleep could be the cure (or part of the cure) to

various health-related woes. Among these in particular is obesity,

which as was previously discussed is directly linked to diabetes due to

white adipose tissue hindering the body’s ability to properly utilize

insulin. Lack of sleep causes three main problems in the body when it comes to weight gain, and an innumerable

list of others which are unrelated:

● Ghrelin - this hormone is responsible for telling your brain that you are hungry. Proper sleep is required in

order for it to remain at stable levels. It has been proven that lack of sleep, interrupted sleep, or poor

quality sleep causes ghrelin levels to rise dramatically, resulting in the brain transmitting a greater and

longer-lasting desire for food.

● Leptin - opposite of ghrelin, leptin holds us back from eating, essentially the substance responsible for

feeling “full”. Without proper sleep, leptin cannot generate at the proper levels, releasing the body’s

inhibitions when it comes to food and hunger. Some people experience an opposite issue which is too

much leptin and not enough ghrelin, which is just as dangerous, as they may face undernourishment.

● Metabolism - poor sleeping habits will literally reduce your body’s efficiency at utilizing energy. This is a

cyclic problem, as poor metabolism means more energy is required to carry out basic tasks (even as

simple as digesting food). This in turn means that your body perceives a greater need for sustenance,

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resulting in more food intake - and for those who suffer from lack of sleep, this food often comes in the

form of “quick energy” junk snacks that do little more than deprive you of more sleep!

Furthermore, there is evidence of a possible direct correlation between poor sleeping habits and diabetes that

does not stem from obesity. By not having the chance to enter the regenerative state of sleep, the body exhibits

the same characteristics that it would with high levels of insulin resistance (i.e. the same problem from

overabundance of WAT). This causes blood sugar levels to climb dramatically, especially combined with the

aforementioned dietary problems.

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Fun Fact: sleep is something that everyone experiences, yet many know very little about. For example: humans

can actually fall asleep with their eyes completely open for short periods of time without ever becoming aware of

it. Since researchers now believe that dreams occur at all points during sleep (not just REM sleep, as was

previously assumed), these minute intervals of dreams could actually be remembered by the individual. Thus:

though no scientific confirmation has been made, it is entirely possible that some day-to-day memories are

actually dreams.

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Sleeping better can be as simple as making a few basic changes to your life. Firstly - you must, through force of

will, break the cycle of bad eating habits. Drowsiness leads to quick snacks or high caffeine beverages, which

increases fat content and inhibits sleep; the only way to remove this factor from the equation is to simply start

eating right. Try to avoid anything with significant amounts of caffeine after lunch or an early dinner, and do not

consume large or heavy meals toward the end of the day.

Secondly, getting the body to activate its metabolic processes produces and burns up - you guessed it - brown fat!

In addition, people who sleep better tend to have higher BAT levels, so this is a no-lose situation. Metabolism

accounts for about two-thirds of the body’s daily caloric expenditure, so take advantage of it. Be careful not to

exercise right before bed, however, as this will increase activity in your brain and may keep you awake.

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Third, seek remedies for specific sleep problems.

● Chronic pain, even if it is very minor, can cause detrimental restlessness;

● Some people need specific conditions to sleep well, such as complete silence or total darkness;

● Uncomfortable beds, temperatures, or air conditions are all major concerns for poor sleep that can be

addressed;

● Many find trouble falling and staying asleep when sharing a bed with a spouse or partner;

● Stress causes brain activity to skyrocket and remain at unmanageable levels for long periods of time;

● Various medical problems can interrupt sleep.

Some general viable solutions may include sleep aids (typically in pill or liquid form), ear plugs/muffs, air

filters/purifiers, and meditation to clear stress.

Finally there is one obvious solution that many either overlook or refuse to acknowledge. Different people need

different amounts of sleep, and basic facts will prove that anyone on a regular sleeping schedule will wake up

without the assistance of an alarm clock a few moments before they “have to” (often resulting in disappointing

mornings on the weekends!). If you are sleeping up until your alarm clock violently jolts you awake, or even

straight through the alarm, you are very clearly not getting enough sleep. Try going to sleep earlier - even thirty

minutes earlier. The average person needs seven to eight hours of sleep to properly function, but some need as

much as ten (or more in rare cases).

On that note, understand that humans and many animals do in fact have a built-in “clock”. This is what

determines which animals are nocturnal and which are diurnal. Despite popular belief, humans cannot in fact

become nocturnal through sheer force of willpower; people working overnight shifts will always naturally be at a

disadvantage in terms of sleep and stress management. The human body was meant to rise and fall with the sun,

and deviating from that schedule causes complications. It can vary very slightly, by a few hours, but this is

accomplished over a very long period of time.

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Fun Fact: some advocate training the body to take “power naps” at even intervals throughout the day. These naps

supposedly restore the same overall amount of energy as sleeping for a full eight hours, but total significantly less

time. This is true to some extent, but people engaging in this type of sleeping behavior still suffer from the

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negative effects of a diurnal creature attempting to sleep during the day. It is somewhat remedied by sleeping in

complete darkness.

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Method 6: melatonin

With the previous method concerning proper sleep, it should come as no surprise that melatonin plays a significant

part in the production of brown fat. Melatonin directly increases brown fat content, and also enhances other

methods of increasing it. People with higher melatonin levels may notice:

● Faster activation and conversion of brown fat from exposure to cold temperatures;

● Greater efficiency in burning and utilizing fat during exercise due to heightened metabolic rates;

● Less difficulty falling asleep;

● Less long-lasting adverse effects of irregular sleep schedules.

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Fun Fact: melatonin passively increases the efficiency of thermogenesis, or the burning of fat to generate body

heat and energy. This means that people with more melatonin will be warmer when activating brown adipose

tissue. Additionally, melatonin is produced by the body while sleeping. Thus: if you are often cold at night,

achieve greater melatonin and BAT levels - the cold will activate the fat cells, which will burn hotter from the

melatonin and keep you warm!

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Aside from simply getting more sleep (which may be difficult without proper amounts of melatonin, creating a

paradox) there are a few fool-proof ways to boost your body’s supply of melatonin:

● Consume foods that aid in melatonin production. Turkey is a famous example of “foods that make you

tired”, however it is not one which boosts melatonin content. Instead, try pineapples, bananas,

tomatoes, rice, walnuts, or oranges. These foods act as great compliments to the pineal gland’s natural

production of melatonin.

● Take melatonin supplements. This is generally not considered the best route to take, but has nonetheless

shown promising results. Be sure to take synthetic melatonin, rather than organic - it is actually safer,

which may come as a surprise to some.

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● Shut lights off at night. As a proven fact, the body generates lower levels of melatonin during sleep if in

the presence of light. This also explains one of the reasons why regularly sleeping during the daytime (i.e.

for people with overnight working shifts) causes complications.

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Not-so-Fun Fact: organic melatonin supplements are made from the pineal glands of other animals - particularly

cows. Due to this, they may be responsible for the spread of disease, which is why they are considered more

dangerous than synthetic melatonin. Regardless, supplements have a greatly diminished effect when compared to

naturally produced melatonin.

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Be aware that as humans age, they naturally produce less and less melatonin. Adults and the elderly especially

should pay special attention to the effectiveness of natural and artificial sources of melatonin and use it

accordingly.

Method 7: intermittent fasting

Also known as scheduled eating, this method focuses on dieting in a certain way in order to train the body to

regularly burn fat. This works excellently along with Method 1 (exercising). There are several different ways to

perform intermittent fasting; it all depends on what diet works more conveniently for the individual, or which one

would be easier to follow based on current habits. Because you are depriving your body of food at certain times,

proper nutrition is of vital importance; a strict, targeted diet is an absolute must. A few benefits found in this

method include:

● Regulation of dangerous levels of visceral fat (WAT in the lower abdomen);

● Circulation of glucose improves, along with lipid levels;

● Slows progression and aids in reversal of type-2 diabetes;

● Reduction of cholesterol levels;

● Improves body’s insulin efficiency;

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The general fasting method consists of normal calorie intake days and some restricted days (i.e. consuming 500

calories or fewer calories than one’s daily normal limit). Those who prefer to eat normally can choose still use this

method by only eating during a specific window of time (or omitting certain meals of the day). Fasting must be

taken as a change in lifestyle, not as a quick or temporary solution; otherwise the benefits dwindle and become

wasted. The benefits are worth the change however, as one can:

● Build up a tolerance to stress and disease - the body will be trained to cope with stress, as fasting causes a

cellular stress response. This results in future stressors and foreign complications having a lessened

effect;

● Slow the negative effects of aging - especially in relation to diabetes and weight gain, this is extremely

significant;

● Increase mitochondrial energy efficiency (highly important for the usage of BAT) and insulin sensitivity -

both slow the process of aging and reduce the risk of many diseases, most notably diabetes.

Once again, food choice is extremely important due to the nature of fasting. It would be pointless to fast, the

proceed to consume large amounts of sugar and carbohydrates in your diet. Even with proper exercise, much of

these sugars and carbs will be stored as white fat, negating most of the point of this method. Of course, not all

carbs and fats in food are bad, as has been noted.

It is recommended that people with certain preexisting issues do not fast due to the extreme nature of this sudden

change in diet. Even if the process is introduced slowly, if you are diabetic, pregnant or breastfeeding, at risk for

hypoglycemia, or have chronic stress, it is suggested to normalize both insulin levels and blood glucose before any

type of fasting. Most importantly of all, make every attempt to recognize and respect any indicator your body may

present that fasting is causing more harm than good; ignoring these signs could be fatal.

BAT-oriented diets

Often used in conjunction with many of the above active methods, simply changing your diet can result in a passive

increase in brown adipose tissue production, conversion, and activation. Some dietary options were already listed,

such as consuming ice water regularly and eating certain

melatonin-rich foods. Many of the melatonin enhancing foods

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will be found in these plans, and ice water is always an excellent companion to any diet for a long list of reasons.

The following are dietary plans that can either supplement or completely replace your current eating habits to

directly influence BAT. Please take special note of the contents of each diet before attempting them if you are

diabetic or otherwise suffer from blood sugar issues - while improving your brown fat to white fat ratio certainly

helps with diabetes, it is not an immediate cure-all!

Diet 1: Lyons’ Revolution Diet

The main trick behind this diet is to alternate between high carbohydrate-intake days and high protein-intake days.

Doing so will diminish the body’s overall production of fat as well as provide assistance in controlling unwarranted

hunger. Emphasis is placed on frequency and timing of meals, as well as the consumption of “good” fat.

Lyons recommends six small meals per day as opposed to the traditional three hearty meals; if possible each pair

of meals (i.e. the breakfast pair, lunch pair, and dinner pair) should surround a session of exercise. This helps in

various ways:

● More immediate energy especially on carbohydrate days, as well as higher energy recovery after a

workout;

● Capitalization on your muscle-building efforts on protein days, as consuming protein directly after a

workout increases the fruits of your efforts;

● Maximizes the production of brown fat and the conversion of white fat to brown;

● Results in overall less intake of food due to better portion control;

● Allows your metabolism to supply energy at a steady pace, rather than your body being left with too

much or too little energy.

One can customize their selection of food based on the carbohydrate and protein restrictions, but those seeking

exclusively to build brown fat content should absolutely not be afraid to eat healthy fatty foods. Consuming fat

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will not counteract your diet - in fact, if it is “good” fat, it will help it! In general, trans fats and saturated fats are

terrible to consume, but may in rare cases be helpful. Unsaturated fat should not be feared in moderation.

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Fun Fact: James R. Lyons was a bodybuilder and professional ballroom dancer prior to becoming a renowned

plastic surgeon. It is through his experiences in all three fields that he came to make discoveries concerning brown

fat, as he noticed various patterns and behaviors associated with it between clients. His findings are largely

focused around women, which are the majority of his clients as a plastic surgeon.

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Some examples of great foods for this diet are:

● Nuts, particularly peanuts and almonds;

● Leafy vegetables (spinach has a higher ratio of protein than ground beef!);

● Whole grain pasta - a carbohydrate powerhouse with decent amounts of protein;

● Skinless chicken breast - a great source of protein and arguably healthy fat*

● Fish of any kind**

● Sunflower oil - slightly healthier than olive oil in terms of good to bad fat ratios.

* - Chicken breast with the skin left on has slightly more than double the amount of unsaturated fat compared to

saturated fat. Skinless chicken, contrary to popular belief, does not provide a better unsaturated to saturated fat

ratio; it does however provide less fat overall. If you already have sufficient amounts of fat for the day/meal,

consider skinless as an option.

** - Fish is a fantastic food for protein days. Aside from being generally healthy, fish provides a generous boost to

your protein levels and contains healthy unsaturated fat. They are also great sources of Omega-3, an essential

fatty acid that the human body naturally lacks. If possible your protein days should always include fish.

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The following is an example of a six-meal diet plan that mixes both carbs and protein. This is an acceptable diet,

but you may wish to modify it into two plans for alternating days as suggested previously.

Pre-Breakfast:

● Peaches and cream oatmeal with skim milk (or some on the side if preferred)

● Whole wheat toast with a spread of peanut butter and berry preserves

Post-Breakfast:

● Low fat yogurt

● Handful of almonds

Pre-Lunch:

● Whole-wheat chicken sub/sandwich with spinach and tomatoes; sunflower oil for flavoring

● Small piece of fruit of your choice

Post-Lunch:

● Vegetable snack tray consisting of celery, mushrooms, and a carrot

Pre-Dinner:

● Grilled salmon

● Broccoli (steamed or lightly sauteed with sunflower oil)

● Whole grain (brown) rice

Post-Dinner:

● Wheat crackers or unsalted popcorn (with minimal butter, if any)

While this diet can improve brown fat content without exercise, much of its benefits will be lost without some sort

of physical activity. If you are alternating, focus on muscle building for protein days and cardiovascular exercise on

carbohydrate days. Even fifteen minutes of weight lifting, jogging, swimming, or dancing can be enough.

Remember not to overexert yourself or you may end up unable to maintain your frequency; intensity is not as

important as repetition.

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Fun Fact: carbohydrates, protein, and fat are the three sources of energy within the body. Protein is generally

considered the worst source in terms of overall supply; carbs are great for quick short term energy; and fats

provide dense, long term storage that can be activated when required (through brown fat). Unused carbohydrates

and protein may eventually turn into white fat, which is why regular exercise is so important even on low/no fat

diets!

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Diet 2: The 5:2 Method

This diet is exactly what it states: a five to two ratio of dieting, in which 5 days allow normal calorie intake, and 2

days are restricted to a much lower amount. It is an intermittent fasting diet that puts the body on track to repair

mode (not starvation, as some may assume). The key isn’t to avoid eating all together, which could ultimately lead

the body to rebound and overeat in the end. Putting the body into “starvation mode” convinces your it to store fat

cells instead of burn them. The energy acquired by the body from the nutrients it consumes is focused on cell

repair instead of fat storing while in “repair mode”.

Whatever one’s total daily energy expenditure may be in calories, the 5:2 Diet method recommends less than 500

calories for the 2 fasting days for women, and 600 calories or less for men.

Some benefits of this method include:

● Possible improvement of cognitive functions, which help prevent certain diseases;

● Reduction of risk for type-2 diabetes;

● Increase in lifespan (though more evidence for this claim is required);

● Reduction of levels of IGF-1 (insulin-like growth factor 1) that may lead to accelerated aging and the cell

division that causes cancer.

Of course, one’s overall health will improve by eliminating unnecessary fats and unhealthy food in their diet while

maintaining regular exercise.

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This diet recommends altering usual portions of meat and vegetables. It is a semi-lenient method as no foods are

absolutely required, but rather a broad range of foods are recommended for you to choose from. This list is similar

to the list for Diet 1, but for different reasons. Some foods are:

● Lean meats - anything with the word “loin” in it has low fat content. Skinless poultry is a great choice.

Avoid sauteing or frying as this increases fat content;

● Fish - all fish is beneficial. Like meat, it should be served in a smaller portion compared to the amount of

vegetables in a meal;

● Legumes - beans are high in fiber and antioxidants. They can also replace meats for those who are

vegetarian;

● Greens - generally considered one of the best facets of any diet, regardless of the goal. Broccoli and

brussel sprouts are popular in low-carb diets as they are low-calorie and contain a multitude of vitamins.

There are endless ways to plan out a particular diet. Planning 500-calorie (or 600-calorie) days tend to be the most

difficult; what follows is a plan to follow or modify for personal use:

Breakfast (should you choose to consume it):

● Nonfat Greek yogurt, flavored or plain

● Nuts, particularly almonds

-or-

● Plain spinach omelette seasoned with salt, pepper, or herbs

Lunch:

● Chinese vegetable chow mein (use loads of veggies, whole wheat noodles, light soy, and oyster sauce for

maximum flavor and lower calories)

-or-

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● Low sodium vegetable or chicken soup

Dinner:

● Smoked haddock cooked with sunflower oil and fish stock

● Poached eggs as a side

● Any sort of steamed vegetable to complete dish (broccoli, spinach, bell pepper, etc.)

-or-

● Oven baked salmon with lemon juice, fresh rosemary, pepper

● Steamed spinach over small portion of brown rice

○ Instead of adding a creamy sauce, stick with lemon as it is a healthier alternative.

This diet ultimately aids in saving money as well as improving health. Fresh, seasonal produce is available year-

round to add even more healthiness to dishes and keep the diet from becoming mundane by introducing different

variations of the same produce. Dieters are more likely to stick to the intermittent fasting routine when they

change up the style of their meals. Small changes, such as adding fresh or dried herbs, spices, or juices from fruit,

can add a powerful punch of flavor without the added calories. Additionally, try to come up with a variety of

dishes for each meal on both types of days that can be selected from as a way of introducing spontaneity into the

diet - again, most of the struggle in staying on a diet plan lies in sticking with it.

Generally, the 5:2 plan recommends not eating breakfast, and instead suggests eating within a certain time period

of the day (i.e. from 11 AM to 7 PM). Waiting longer periods between eating is part of the key to successful fasting.

As was pointed out earlier, any warning signs of dangerously high or low levels of any substance in the body should

be heeded and accounted for immediately. This is especially important for diabetics, as fasting could deprive them

of much needed glucose - doubly so when combined with exercise.

Diet 3: Smoothies and sleep

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This diet is similar to the Lyons combined diet, with some

key changes. It is meant to build brown adipose tissue by

exercising, thus providing plenty of energy in short and long

term bursts. It also winds down the day with meals

designed to facilitate sleep by supplying the body with

melatonin and some light energy.

As was explained in the Lyons diet, all three sources of energy are required to effectively produce and use brown

fat - carbohydrates for short term energy, protein for long term energy and muscle building, and fat for long term

energy. Each meal of the day consists of a smoothie for energy and pre-workout protein, plus a light solid protein

snack afterwards for muscle growth.

Note that this diet utilizes smoothies for a specific reason - eating the components separately defeats part of the

intended purpose. When blended together, the components collectively provide the same nutritional value, but it

can be digested and absorbed easier by the body, resulting in much less wasted energy and less chance especially

for diabetics to lose the nutrients due to nephropathy or any other condition that results in nutrient excretion via

urination.

To that end: when making shakes, be sure to blend them very, very well. Better blended shakes are more effective

and generally taste better anyway. Some kind of medium is necessary for each shake to blend properly, such as

milk or a fruit/vegetable juice; where possible, always use fresh juice from prunes, apples, blueberries, or grapes.

If milk is necessary, use skim milk. NEVER use any high-sugar beverage as a medium, such as concentrated fruit

juice (including orange juice) or a soft drink, especially if you are diabetic. In fact - diabetics may wish to use water

to literally water down their smoothies if a large amount of fruit is used.

The notion of “breakfast,” “lunch,” and “dinner” should be dismissed for this diet. Simply set scheduled times that

fit around your day to have your shake, exercise for at least 30 minutes, and carry on with your activities.

Especially for diabetics, this is not designed to be a long term diet; instead, use it every other day to cut down on

weight while maintaining a healthy balance of brown fat and muscle.

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________________________________________

Fun Fact: the notion of “three square meals” every day being a standard for health is relatively new in terms of the

history of civilization. Ancient Romans, for example, only ate a single meal each day. They believed that eating

more than one meal would disrupt the body’s digestive system, and actually labeled anyone who ate more than

once per day a glutton. Monks brought about the first meaningful change to eating patterns, with the notion of

breakfast developing to literally “break the fast” of the morning.

________________________________________

For each meal, have one of each recipe or two of the same recipe. These recipes are based on the caloric and

nutritional needs of a healthy 21-year-old 190 pound male.

First shake: carbohydrate microloading

The point of this shake is to provide energy for the rest of the day, while adding a decent amount of protein pre-

workout. As the “breakfast” shake, this is the most important meal of the day; it sets the tone for the next 14 to

17 hours. Note that full cups of skim milk instead of yogurt reduces caloric gain but also nutritional value.

● Recipe 1 - Peanut butter and banana smoothie

○ MEDIUM: Half cup of skim milk and half cup of fat free yogurt OR one cup of skim milk

○ CARBOHYDRATES: Half of a ripe banana

○ PROTEIN: 2 tablespoons of peanut butter (creamy, unsalted, no added sugar)

○ 3 ice cubes

● Recipe 2 - Chocolate raspberry smoothie

○ MEDIUM: Half cup of skim milk and half cup of fat free vanilla yogurt OR one cup of skim milk

○ CARBOHYDRATES / PROTEIN: a fourth of a cup of dark, unsweetened chocolate chips

○ CARBOHYDRATES / PROTEIN: one cup of fresh, frozen raspberries

○ OPTIONAL: 1 ice cube

Note that the purpose of including ice cubes and frozen fruit is to activate brown tissue. It may be slightly difficult

to consume immediately due to the temperature, but make the effort nonetheless. Extremely cold beverages pass

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through all of the necessary areas to properly activate brown fat. Alternatively, you may consume one glass of ice

water with each meal.

After consuming the shake, refer to method 1 for exercising of your choice; then consume a snack from the snack

list.

Second shake: energy booster and protein microloading

This shake is meant to keep your energy stores up while loading the body with valuable protein to build muscle

during the next workout, which should be slightly more intense or lengthy.

● Recipe 1: blueberry and spinach smoothie (not as gross as it might sound)

○ MEDIUM: half cup fat-free yogurt, OR half cup juice of choice

○ PROTEIN: 2 cups of fresh spinach leaves

○ CARBOHYDRATES: 1 cup frozen strawberries

○ OPTIONAL: 1 teaspoon of protein powder in place of 1 cup of spinach

● Recipe 2: custom protein shake

○ MEDIUM: 1 cup of skim milk

○ PROTEIN: 2 teaspoons of raw plant protein, flavored if desired

○ CARBOHYDRATES: half of a ripe banana

○ OPTIONAL: 2 ice cubes

○ OPTIONAL: xanthan gum, to add substance

○ OPTIONAL: low or non-sugar flavoring of your choice (such as unsweetened chocolate)

After this shake, wait an appropriate amount of time and engage in your workout. The abundance of protein in

these shakes should be enough to provide you with energy until the final meal of the day. Quick carbohydrate

snacks or mini-shakes are fine as well.

Third meal: sleep aids

This meal is not a shake, but rather a light and mostly dry recipe to add in some of the nutrients missed throughout

the day and provide some melatonin to aid in sleep. Melatonin also gives various benefits for diabetics and those

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attempting to improve their body’s brown fat efficiency. Again, this diet plan is meant as a template; feel free to

swap out foods to fit your own dietary preferences.

● PROTEIN: 1-2 slices of oven-roasted ham, seasoned with rosemary and oregano

● MELATONIN: Brown rice with diced tomatoes

● CARBOHYDRATES / MELATONIN: 2-3 pineapple slices (cooked with the ham)

Note that the ham will also contain a decent amount of monounsaturated fat. To cut down on “bad” fat, try

replacing ham with chicken and simply not cooking the pineapple slices. Conduct only light exercise a half of an

hour or more after this meal, but not too close to bedtime as exercise may keep you awake for longer (due to

blood circulation and brain activity).

A true miracle in the making

Through animal studies (in mice), researchers have verified that brown fat can in fact be transplanted from one

body to another. Its effects remain the same, with no noticeable negative side effects. Additionally, the transplant

seems to have a greater effect than naturally produced brown adipose tissue of comparable amounts;

thermogenesis, sensitivity to insulin, and blood glucose regulation all saw dramatic improvements.

One must understand that tests using mice do not always translate well to humans. Nonetheless, if the same

effects are successful in future human subjects, the implications of this research could be astronomical. BAT

transplants could become a miracle cure for various conditions, most notably diabetes. This cure would require

some post operative management in the form of regulating brown fat levels through major lifestyle changes (thus

not really “curing” the condition, but offering alternative - and better - relief to it). Problems such as obesity and

poor metabolism could also be diminished. The problem of where to safely and efficiently acquire excess brown

adipose tissue still remains, however.

Cautions about brown fat

While the notion of an energy storage system that burns away calories readily and can reduce “bad” body fat is

quite enticing, it should be noted that the topic of brown fat is relatively new in the scientific world and is still

being researched. Side effects of overproduction of brown fat have not been verified to exist, nor is there

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reasonable evidence to believe that they do not exist. Likewise, some uses of brown fat may not be completely

verified.

One possible risk of over-development of brown fat cells is the development of hibernoma, a nearly

undiscoverable tumor that may go without detection for years unless spotted by accident by a doctor. It is benign,

meaning that it will not spread to other cells in close proximity. Nonetheless, it will continue to grow if left alone.

No research currently confirms any correlation between the amount of BAT in the body and the risk for this

condition, so it could happen even in people with normal or low levels. Again: this is quite a rare occurrence, and

is easily remedied with surgery. It nonetheless illustrates another side of this otherwise greatly beneficial

substance.

As with all health-related issues, moderation, research, and caution are highly recommended. For diabetics

seeking remedial advice, your doctor is ultimately the only person who can reliably tell you if adjusting your

behavior or diet is safe.

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Chapter Two: Natural Remedies

Most people are skeptic of natural or “home” remedies in general, but even more so when dealing with serious

diseases such as diabetes. When looked at objectively, this is highly unusual behavior. Thanks to advances in

scientific theory, mankind is well aware of the fact that nature is self-regulating and produces both diseases and

cures. There are some health issues that have been developed as a result from entirely man-made conditions, but

diabetes is not one of these. It is a naturally occurring disease, with naturally occurring preventative and

restorative cures.

The general mistrust of these remedies is somewhat ironic and hypocritical. If the same mentality for remedies of

diseases carried over into other, less severe areas, people would shun or be wary of the use of aloe vera, for

example. Such a notion seems entirely foolish and unreasonable, but look at the facts - aloe vera is a plant (often

in the form of extracts and gels) that was once claimed to provide relief from inflammation and other ailments.

Now it is FDA approved and these claims are confirmed. The notion that natural substances cannot remedy

natural diseases is entirely irrational, and may very well be a construct by the medicine industry. Its logic is

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equivalent to a skeptic refusing to consume fruits and vegetables in favor of taking a series of pills every morning

to get their daily recommended vitamins, fat content, protein, carbohydrates, and other nutrients.

This mistrust can literally be deadly. Most people with illnesses attempt every drug, treatment, and operation

availed to them by doctors, expending hundreds of thousands of dollars and further destroying their bodies. It is

not until the very end of the line that most try natural medicine, and it is employed as a last resort. The sad truth

is that many of these patients end up dying due to the fact that healing in nature is a slow, gradual process and not

(in most cases) and immediate failsafe. Those who do survive may finally have faith in the powers of natural

medicine.

One should not take this to mean that all natural cures should be immediately and absolutely trusted. A healthy

sense of skepticism is always beneficial, especially when concerning one’s physical health. Nonetheless, this

skepticism is quite misdirected; it should instead be spread amongst “big” medicine as well. Questions,

comparisons, evidence and logic should guide decisions about medicine; not media.

________________________________________

Fun Fact: Hippocrates, the most famous physician in history for whom the Hippocratic Oath is named after, was

seemingly at a complete loss of how to deal with diabetes. There are no records of his contribution to the

treatment, curing, or knowledge surrounding this disease.

________________________________________

The following are a variety of natural foods and substances that can be used to treat or cure diabetes and regulate

blood sugar levels. The effectiveness, safety, and availability of each may vary drastically. Remember, everyone is

different; just as is the case with synthetic medicine, some people may not be as receptive to one cure as they are

to another. In addition, safe usage in the past by another person does not guarantee a similar outcome for new

cases. Diabetes can be volatile in the right conditions; it is always a prudent idea to speak with a doctor prior to

adding or changing anything to your daily routine that may affect your health in any way.

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Remedy 0: Brown Fat

To quickly recap the previous chapter: brown fat is a substance in the body that burns off calories in the form of

white fat (the bad fat). White fat can inhibit the body’s efficiency in using insulin, causing serious diabetic

problems. Brown fat also depletes the amount of glucose in the blood as it is burned. Consuming foods and

adopting behavior that will produce and optimize brown fat in the body will aid in the battle against diabetes.

Remedy 1: Bitter Melon

This green cucumber-shaped food is quite unique. It fits into both vegetable and fruit categories, is quite bitter (as

the name suggests), and grows in tropical regions. It is consumed both for its medicinal qualities and as great

tasting nutritional option for diets. Bitter melons contain an impressive amount of vitamins and minerals, as well

as other healthy components.

In general, its medicinal purposes have grown to encompass the treatment of fevers, burns, skin problems,

coughing, colic, and speeding up the recovery of open wounds. Some even maintain that it is one of Earth’s best

natural early cures for breast cancer.

Of particular importance, however, is its role in remedying type 2 diabetes. Three main substances are released

into the body when bitter melons are consumed: vicine, charantin, and polypeptide-p.

Vicine is a substance which is toxic to some people in its pure form, but for others acts very similarly to insulin.

Polypeptide-p is actually a form of insulin found in plants, found to be effective in humans as well. This is a

desirable substance as it is quite easy to obtain. Finally, charantin is an established hypoglycemic agent (meaning

that it lowers blood sugar effectively) that is currently only known to exist in two plants. This effect is enhanced by

a lectin (specific type of plant protein) that also helps to regulate appetite.

This is all quite impressive, however its effectiveness is what truly matters. Various studies have been conducted,

one of which lasted a full month and determined that it is just as effective as some leading synthetic medication

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for diabetes (such as metformin), but requires significantly greater amounts to perform its function. Nonetheless,

due to the lack of side effects (except for a potential problem concerning vicine), this presents an alternative.

Another study found that, aside from reducing blood sugar levels in the body, bitter melon also improves one’s

maximum tolerance for glucose. This is infinitely useful as it allows more leniency when determining what to eat

and what to avoid. Despite this, each study only found satisfactory results in subjects whose diabetic problems

were already under control. As such, it should be relegated to the status of a long-term regulatory remedy, rather

than an immediate course of action for someone with out-of-control diabetes.

To introduce bitter melon into your diet: eat two ounces of this vegetable-fruit each day, either in its original form

or as a juice. Simply adding it to dishes when cooking works as well. Mild side effects of consuming too much

bitter melon include diarrhea and stomach pain, though unless consumed in toxic amounts, nothing serious should

arise. Either purchase from a health food store, online as an import, or at any Asian grocery store.

Remedy 2: Rosemary and Oregano

These two herbs are common household spices that been used for many years for their flavor, texture, and basic

health benefits. Both are commonly found in soups and as seasoning for steaks or potatoes, for example.

Rosemary is grown in Mediterranean countries, and is known to provide the following when consumed:

● Iron

● Calcium

● Vitamin B6

● Antioxidants

● Anti Inflammatory agents

● Improvements to the blood circulation system and immune system

● Enhanced digestion

● Improved brain lifespan and functioning, particularly with memory and focus

● Prolonged health for the eyes

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● Defense against some forms of cancer

… And more. Rosemary is often hailed as a miracle cure in its own right. Oregano is quite similar, as the two herbs

are from the same family. This herb provides:

● Vitamin K

● Vitamin E

● Iron

● Manganese

● Calcium

● Fiber

● Tryptophan

● Essential omega fatty acids

● Large concentrations of antioxidants

● Relief from acne

● Scalp moisturization to neutralize dandruff

● Relief from a wide range of problems and conditions, including muscle soreness, headaches, ear aches,

gastrointestinal disorders, bronchitis, and more.

This is also only a partial list of the properties of oregano. Since they both grow naturally in the same area,

researches have often observed the general health of people who live in the Mediterranean.

In addition to these fantastic benefits, they can be used to fight against type-2 diabetes by affecting enzymes

which are a large part of the problem. Ultimately, tests revealed that these two herbs diminished the levels of

glucose in each subject’s body, though dried and extract versions of each tended to be more effective. This is a

tradeoff for other health benefits, as dried herbs lose much of their other nutrients. While many of the benefits

are confirmed, the effectiveness of rosemary and oregano in battling diabetes still necessitates further research.

Remedy 3: Evening Primrose Oil

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This liquid is generally considered a preventative medicine. It acts as an organic painkiller, brain health booster,

acne remedy, weight loss supplement, and heart health supplement. It is also known to provide great amounts of

energy, lessen the severity of injuries, and overall provide physical comfort. Many over-the-counter and

prescription medicines use this substance as an ingredient.

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Fun Fact: evening primrose oil has been employed in folk medicine for almost as long as insulin’s employment in

the treatment of diabetes. Though there is no scientific confirmation of the effects listed as benefits of this oil, it

has remained a part of the world of natural treatment for almost one hundred years. Generally, “placebo” or

ineffective folk treatments established in more recent times fade away quickly due to lack of cultural tradition and

the presence of medical knowledge. As such, many agree that evening primrose oil, like many natural treatments,

simply affects different people in different ways.

________________________________________

Perhaps the most important facet of evening primrose oil, especially for diabetics, is its concentration of the fatty

acid GLA - or Gamma Linolenic Acid. Some basic benefits of GLA include: skin health, relief from drug or alcohol

withdrawal, enhanced fertility, and overall body health. GLA is an essential compound that the body normally

produces in moderate amounts, but sometimes may fall behind or become inhibited. Among other problems, this

occurrence is known to be a primary cause of diabetes.

In this sense, evening primrose oil is an excellent preventative measure against diabetes for those who are not

otherwise at risk for it. Anyone who already has diabetes can safely consume this oil knowing that it will have no

side effects and will lessen the overall severity of diabetic symptoms. It is also one of the few natural methods of

fighting off diabetic neuropathy, a condition which damages the body’s nervous system.

Evening primrose oil comes from the seeds of the evening primrose plant. The plant itself is healthy, but not

nearly as healthy as the seed extract. This oil is found commonly in the health section of many larger market

stores, as well as most dedicated health stores. It is also of course available online. Buying seeds or growing one’s

own seeds for the extract is not recommended, as it will ultimately be much more resource-consuming than it

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would be to simply purchase the oil. The seeds may be used to make tea, however, so anyone who regularly

consumes tea may wish to look into buying or growing their own seeds.

Remedy 4: Fenugreek

This is another herbal solution for diabetics. It is also found in the Mediterranean. It is used for seasoning and

making tea, with both cases taking advantage of its strong aroma. Despite originating in areas like Egypt and

Greece, this herb can be planted and harvested all around the world as long as the conditions are mostly dry (but

not completely arid).

For general use, Fenugreek is another herb that covers a wide range of issues. To name a few:

● Stopping intermittent or constant dizziness

● Reduce fever temperatures and boost immune system (when used in tea)

● Heal all manners of respiratory irritation or inflammation

● Aid in weight loss (the seeds have low caloric content and are extremely filling when saturated with

water)

● Prevent colon cancer

● Aid in digestion

● Promote muscle growth

● Dissolve bad cholesterol

For diabetics, Fenugreek helps in three ways. Firstly, by effectively canceling out one’s appetite, rising obesity

becomes less of a concern (just remember to take supplements to make up for the lack of vitamins!). Second,

better digestion of food and improved muscle growth both ultimately result in less white fat and more brown fat,

which - as you know - bolsters the effectiveness of insulin in the body. Third and finally, fenugreek directly aids in

the fight by simultaneously lowering glucose levels and increasing the body’s glucose tolerance.

Fenugreek tea is generally considered to be the best method of gaining all of the herb’s diabetes-related benefits.

Drinking it as a tea also generally eliminates the possibility for toxicity (causing hypoglycemia), as it is not densely

concentrated. To make this tea, simply crush up a teaspoon of fenugreek seeds and strain them as you would any

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other tea leaves or seeds. One teaspoon is generally enough, though an additional teaspoon per cup if desired

(particularly for flavor) is still entirely safe. Some supermarkets - including Walmart - sell fenugreek tea in

convenient packets.

Remedy 5: Exercise

By simply working out once or twice each day, the effects of diabetes can be drastically curbed. It is also an overall

extremely healthy way of life to adopt. Regular exercise benefits the body in almost too many ways to count;

some of the more impressive examples include:

● Convert white fat to brown fat

● Reduce bad (LDL) cholesterol and increase good (HDL) cholesterol

● Regulate weight through burning of calories and building of muscle (which passively burns calories)

● Improve various functions of the body, such as respiration and blood circulation

● Reduce or eliminate depression

● Heighten overall self image

Specifically relating to diabetes, exercise yields three main benefits. The first is that it lowers blood pressure;

having high blood pressure can cause the effects of diabetes to drastically worsen, even going so far as developing

kidney disease or diabetic eye disease. This alone could mean the difference between life and death for many.

The second and third benefits go hand in hand - the brain makes better use of blood glucose, and the body

becomes more effective at actually making the glucose usable. With this in mind, type-1 diabetics do not

necessarily benefit as much from exercise as type-2 diabetics, but nonetheless it is great for both.

Keep in mind that exercising depletes the body’s energy (glucose). Type-2 diabetics especially must be careful not

to overexert themselves. The risk of hypoglycemia will be present during most exercise routines, so be sure to

have some glucose pills or other emergency supplies on-hand. Additionally, improper management of diabetes

before and after exercise is dangerous enough to cause death in many circumstances. If you are not completely

confident in your knowledge of what to do and how to do it to ensure that your exercise will go smoothly, speak

with your doctor.

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Remedy 6: Peanut Butter Quick-Fix

This is not exactly a cure, but rather a way to quickly and naturally manage the dangerous moments when your

blood sugar levels dip too low. First correct the deficiency by consuming a couple of glucose tablets, some

concentrated fruit juice with natural sugar, milk, honey, or a can of

soda. Obviously glucose tablets are the most preferred option as

they are fast acting and will not negatively affect one’s health.

Once a feeling of stability is regained, follow up with a snack that is

densely packed with carbohydrates and protein. One of the best

snacks for this occasion (barring peanut allergies, of course) is a small plate of whole wheat crackers with a

generous helping of peanut butter on each. Protein and carbohydrates provide mid and long term energy that will

ensure your levels do not fall too low again (at least for the next couple of hours). This can also be eaten

periodically as a preventative measure against hypoglycemia. If you will not be home and cannot bring the

necessary ingredients with you, try to buy a few packages of peanut butter crackers for the road. Always make

sure the peanut butter has no added sugar, and never add jelly.

Some other great carb and protein snacks are:

● Eggs and whole wheat toast - eggs are low calories, high protein, and whole wheat is always a great

source of carbs. Use vegetable oil spread instead of butter if a spread is necessary.

● Raisins and unsalted pumpkin seeds - especially if the seeds are home baked, this is a healthy snack one

can bag and carry for quick refills. Many trail mixes also have these two ingredients, as well as other

alternatives that provide the same benefits. Again, be sure to stay away from packs with added sugar.

● Nonfat yogurt with strawberries or apple slices - another light snack and a delightful treat, this could be a

great afternoon snack on a hot summer day. Other fruit can be added as well - just be sure to pick the

fruit based on its carbohydrate content.

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● Homemade pizza - contrary to what many believe, pizza is actually extremely healthy. It contains most of

the types of foods recommended for a healthy diet, and those which it lacks can be added in most cases.

Make sure to use mozzarella cheese and plenty of vegetables. Diced chicken is a great source of protein

too, if desired.

Plenty of other combinations exist - every diabetic should find one that works best for them, whether than means

portability, low cost, taste, or convenience.

Remedy 7: Cook With Sunflower Oil

This is another “lifestyle” change that will provide great benefits to any diabetic suffering from frequent high blood

glucose levels (or indeed, anyone in general). Aside from being quite healthy, simply replacing butter or olive oil

with sunflower oil will help lower the amount of sugar in your blood when it reaches dangerously high levels. Of

course, care must be taken not to let blood sugar drop too low, or Remedy 6 may be in order!

While it is not a permanent or long-lasting change, the benefits of sunflower oil can be noticed quickly and require

minimal effort to upkeep, especially for those who already use oil to cook. Salad dressings can also be crafted

from sunflower oil - perhaps with oregano and rosemary to maximize the benefits. Lowering blood sugar can even

be as simple as spraying a tray with this oil before baking - though to be fair, in most cases baked goods will end up

raising blood sugar anyway.

Remedy 8: Acupuncture

This procedure is believed by many to offer relief from pain by stimulating the body to release its natural

painkillers without causing any further discomfort or damage. It is done by highly experienced professionals who

insert extremely thin needles into key points of the body, tricking it into thinking it is in immense pain when it

really only feels a faint, dull sensation similar to having a sore muscle.

Considering this fact, acupuncture is best used to treat the effects of diabetes that cause the patient pain. This

means addressing the various types of diseases related to diabetes such as neuropathy, an issue which can

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otherwise be difficult to manage. It is, however, also used for many other issues that can either be improved or

eliminated through the usage of acupuncture. Some benefits are:

● Balance the body’s blood sugar levels;

● Control over one’s bladder;

● Control over appetite and level/frequency of thirst;

● Improve overall blood flow, meaning that blood sugar reaches the areas it needs to more quickly;

● Combat atherosclerosis of the legs;

● Simultaneously reduce pain and enhance one’s tolerance for pain;

● Lowering blood pressure immediately after each session;

● and in some cases, even restoring diminished eyesight that came as a result of diabetes.

Needless to say, acupuncture is a method of treatment that could easily put most medical practices out of the

business of treating diabetes. It is best when combined with other remedies and a healthy lifestyle, of course.

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Fun Fact: original acupuncture needles were constructed from traditional, easily workable materials, such as bone,

stone, and bamboo. Acupuncture needles, and subsequently the practice of acupuncture, are recognized by the

FDA as valid and safe medical tools. This 5,000 year old treatment is employed for any number of conditions -

even the common cold - and may only be performed by licensed acupuncturists with a four year medical degree.

________________________________________

Remember: acupuncture is almost never painful. Experienced acupuncturists know exactly where to insert each

needle for the maximum effect. You may be tense for the first session as you do not fully know what to expect -

but after the first needle is inserted, immediate relaxation will begin to set in. Most people avoid this process due

to fear of injury from an incompetent doctor, pain, or skepticism of its actual efficiency - it is true that only trained

professionals should be administering this technique, so be sure to conduct some research behind each potential

choice before committing to one.

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Remedy 9: Chromium and Niacin

As seems to be the trend with many “new” treatments for diabetes, chromium and niacin are actually substances

found naturally in the human body that are necessary for general health. For the majority of cases, taking

additional chromium and niacin in any form will not produce much benefit for those who were not deficient in

either to begin with. However, many diabetics are in fact deficient in both.

Chromium and niacin both act as supporters for the body’s glucose tolerance factor, or GTF. This essentially

means that the more of each that a person has, the more their body can successfully take in and use glucose. This

is especially useful for people with type-2 diabetes since the issue they face is exactly that - not being able to utilize

glucose efficiently due to insulin resistance. As such, people with type-1 diabetes do not benefit from this quite as

much since their problem is a lack of insulin. It does, however, make the small amounts present in their body

more effective, and is thus a viable option.

Both of these substances occur naturally in many foods that people consume on a regular basis. Chromium is

abundant in most bran cereals, nuts, eggs, fish, beans, chicken, turkey, and some meat. Niacin is basically found in

all of the same products, plus many seeds (and of course many energy drinks). Considering this list of food, it is

clear that any diabetic eating a proper diet with plenty of protein for long term energy and muscle mass (to

compliment brown fat stores) should be getting more than adequate amounts of niacin. Those who stay true to

these diets and still suffer from deficiency may have a serious underlying issue.

Note that chromium specifically may dwindle in supply under the following conditions:

● Increasing age - older people simply have less chromium;

● Strenuous or continuous exercise - this is part of the reason that energy drinks have niacin, since it

performs a similar task to chromium;

● Injuries, burns, or other forms of trauma - chromium is used to heal wounds in the body as well, meaning

that it must be split between energy uptake and facilitating recovery.

The standard level of chromium in the body is about 30-40 micrograms per day, however when a deficiency occurs

this number may be difficult to reach. Experts recommend taking in no more than 200 micrograms per day, which

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should be more than enough except in the most extreme circumstances. This can be accomplished by taking

supplements instead of eating excessive amounts of food to avoid excess intake of glucose and fats.

With that in mind, absolutely do NOT attempt to get niacin from energy drinks. It is true that they contain a useful

concentration of it, but most energy drinks will inject unfathomable amounts of glucose into the bloodstream.

Combined with an increased rate of processing from heightened niacin levels, this could be deadly. In addition, if

taking large amounts of chromium and niacin directly seems to have only slight or no benefit to your body, do not

increase the dosage - this may simply mean that a lack of these substances is not the problem, or that your body is

not utilizing them properly. While deficiency is bad for diabetics, chromium toxicity is absolutely not something

that anyone wants to deal with, as it heavily affects the gastrointestinal, cardiovascular, and respiratory systems.

To that extent, also understand that there are currently no approved or regulated chromium supplements.

Diabetics should speak with a doctor prior to beginning or changing any dosage of supplements.

Remedy 10: Ginseng

While this is an herb, its effects and method of use are slightly different from the previous herbal remedies listed.

Ginseng is a plant that grows naturally in many parts of the world. It is often found in cooler regions, mostly in the

northern hemisphere. Eleven different species of ginseng exist.

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Fun Fact: the full proper name for ginseng is “Panax Ginseng”. The word panax stems from a pair of Greek words,

pan akos. This phrase literally translates to “all” and “cure”, or cure-all. Ginseng however is generally not used on

its own to cure anything; instead, it is mixed in with other ingredients as part of a larger treatment. It does have

certain valid medical applications by itself.

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North American ginseng in particular has been studied and tested for its effects in controlling diabetes. This herb

produces two desirable effects when consumed, both related to blood sugar. The first and perhaps most useful is

its ability to lessen the impact of glucose-intensive foods after a meal. By simply consuming some ginseng with a

meal, a wider variety of foods can be eaten without worry.

The other effect makes it useful for those who need to lower their blood sugar levels regardless of eating. When

fasting, consuming small amounts of ginseng will speed up the rate at which the body expends its active stores of

glucose. Taking ginseng can also, in general, lower the average blood sugar of a person for several months. Be

aware, however, that this can become quite dangerous if the ginseng is consumed when blood sugar is only

moderate or even low. Ginseng toxicity can quickly cause hypoglycemia and prevent the body from efficiently

taking in glucose (the same effect as type-2 diabetes).

Finally, too much of anything is bad, of course, but ginseng in particular is dangerous in high quantities. For best

results, American Ginseng should be diluted or used to make tea. Do not consume it directly. Other species of

ginseng may work, but most studies focus on the one found in North America. The short term effects of ginseng

have been verified, but it still needs to be studied for long term consequences.

Remedy 11: Guduchi

Primarily used in India as an herbal medicine, Guduchi (scientific name: Tinospora Cordifolia) is a perennial

climbing shrub that can be administered orally. It can be used both dried and fresh, however it is more effective

when consumed fresh (as is the case with most herbs). Traditionally, the roots and leaves were dried and used to

make an extract called Guduchi Satva. While the whole plant is presumably edible, studies have used its roots on

subjects and have seen significant health improvements such as a reduction of toxins in the body, relief of gout

and arthritis, cleansing of the bloodstream, and many others.

The ability of this natural remedy to cleanse the bloodstream makes it extremely useful when kidney failure

becomes imminent or is already an issue. Consuming this herb regularly could mean the difference between life

and death. It is widely used as an Indian ayurvedic medicine to treat diabetes due to its ability to heat up and thus

burn away unwanted substances, as well as force excretion of blood glucose through urination. The properties of

this herb do not provide an immediate cure of course, however the benefits gained are significant enough for it to

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be justified for medical use. Along with helping to reduce the negative effects of diabetes, this herb is a treatment

to quite a number of other ailments and promotes general healthiness.

Note that the burning sensation is not actually felt - it is perceived as more of a gentle warmth. Guduchi is

commonly available in pill supplement form, though the roots can be grinded as a seasoning or used to make tea.

Due to the herb’s potency, as is usually the case, a tea is the best route.

Remedy 12: Holy Basil

Holy Basil is a medicinal plant that was believed by the people of India to hold divine power in ancient times. This

leaf has many protective properties including:

● Antibacterial agents

● Anti-stress agents

● Antioxidants

● Antifungal qualities

● Anti-asthmatic properties

Many remedial herbs have multi-purposed beneficial uses. A majority of the herbs used to help quell the negative

effects of diabetes will usually display a significant decrease in blood glucose levels, and this is no exception. The

recommended method of consumption is to extract the juice from the leaves. It is possible to use in cooking as

well, however this may deplete some of its nutrients if it is cooked at high temperatures (especially in a soup or

stew). The stem and seeds can also be used, and in many cases will provide greater nutrients to the body.

The only negative side effect of this herb is that it slows down the process of blood clotting. It is recommended

that people, especially those of whom have type-2 diabetes, steer clear of this 2 weeks prior to any surgery.

Additionally, many conditions of diabetes can become much more dangerous when combined with poor blood

coagulation, so people suffering from advanced levels of this disease should similarly avoid using Holy Basil. The

positive outcomes of consuming this plant’s oils (or the plant directly) greatly outweigh its cons when reasonable

caution is used, however.

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Chapter Three: Diabetes Medications and Treatments

The social paradigm of inherently trusting everything a doctor has to say while being wary of natural medicine has

significantly boosted the global medical industry. Approximately one third of all money spent throughout the

industrialized world goes to medication. The money is not well-spent, either; most medications involve a

cornucopia of immediate and long-term side effects, some of which are mild, and some of which are simply ironic

(such as the infamous example of many depression medications causing suicidal thoughts). In short, disease is a

market, and pharmaceutical companies are well-rooted in the business.

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Fun Fact: the first insulin treatment was purified from the pancreas of a bovine and administered to a 14-year-old

boy with a severe case of diabetes in 1922. He weighed 65 pounds and had blood sugar so dangerously high that it

seemed he could perish at any moment. The treatment caused his blood sugar to plummet to regular,

manageable levels, and was subsequently tested on six additional patients in the coming months. The leader of

the team behind it and laboratory director both received the Nobel Prize in Physiology or Medicine; both shared

their prize with the rest of their team, released the information to the public and made the patent available for

free. The man behind the team, Frederick Banting, is honored for his contributions to science and medicine on his

birthday every year: November 14th.

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Diabetics are no exception to this rule. Medication for those afflicted with type-2 diabetes has long been under

fire in particular. There is no doubt that these prescriptions are effective, as has been proven time and time again;

they are simply not efficient, nor are their ultimate outcomes anywhere close to being ideal. One should not cease

their medication in favor of a natural cure without first speaking extensively with their doctor. Some systems may

come to rely on a particular medication and the level of assistance it provides, and this level must be matched by

its natural equivalent. Never make significant changes to your medication or diet without consulting with a doctor

first.

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Treating, not curing - a look at Metformin

Many patients do not initially understand the difference between a cure and a treatment. There are certainly a

plethora of treatments available for type-2 diabetes, for example, which doctors may prescribe with ease. There

is, however, no cure. Treatments provide temporary relief, either by lessening symptoms or simply masking them

so that patients do not notice them. They may also negate one problem by causing another. Metformin, amaryl,

tradjenta, humulin - these are all perfect examples of prescription drugs that fit this description.

Metformin, for example, is given to overweight or obese diabetics as the first of many “attempts” to slow the

disease or make it manageable. To name a few of its possible (and likely) side effects:

● Nausea

● Vomiting

● General upset stomach

● Taste of iron in the mouth

● Diarrhea

● Weakness of limbs/body

● Hypoglycemia (only when combined with certain other substances)

● Lactic acidosis

● Other possible effects not listed on the label

After reading through this book, one of these in particular should stand out: hypoglycemia. When one considers

the effect of this drug, it is an understandable concern - metformin functions by ceasing the liver’s production of

glucose. The intention of this drug is to lower the overall glucose content of the blood while improving the effects

of insulin, resulting in a lower chance for neuropathy or kidney failure. However, any drug, diet, or condition that

results in a decently large decrease or increase of glucose, or alters the body’s insulin sensitivity in any way, could

turn this drug into an immediate threat to one’s life. Even something as simple as exercise, which naturally

depletes glucose levels, could cause hypoglycemia far more quickly.

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Fun Fact: while natural cures are being discovered every day, pharmaceutical discoveries remain at the same slow,

stagnant pace. Any given medical discovery could take between 11 and 14 years to make it from testing in the

laboratory to the shelves and counters available for public use. This is due to a legally required thoroughness and

the desire to confirm mid- to long-term effects prior to administering the drug to a large scale population.

Nonetheless, it puts pharmaceuticals behind in comparison to natural cures by about a decade.

________________________________________

Hypoglycemia is a reasonable caution, however. This medicine is a quick fix that must make some sacrifices in

order to function. One effect that should not be shrugged off is lactic acidosis, a condition that is discerned by

many of the same side effects naturally present when metformin is taken (nausea, weakness, etc.). Someone with

lactic acidosis exhibits a buildup of lactic acid in the bloodstream and muscles from only light to moderate exercise.

Essentially, this happens because the body has a natural limit to the amount of glucose it can use for exercise in

any given period due to the release of lactic acid as a byproduct; once this limit is reached, lactic acid will begin to

accumulate at an alarming rate.

Though the liver may be producing less glucose, it may still be coming in from other sources. In addition, it is not

being removed from the body as quickly. This essentially means that too much glucose is present - the opposite

problem of mixing this drug with another. Anyone taking metformin will most likely never have to worry about

hyperglycemia (too much glucose) - lactic acidosis would set in long before that could happen, resulting in

increasing fatigue, burning muscles, breathlessness, and finally death.

Needless to say, death is not a favorable end-result of exercise.

Pitfalls of insulin treatments

Due to the nature of diabetes, insulin treatments are unavoidable. Even those who opt to go the natural remedy

route may end up needing some insulin as a failsafe now and then. The major issue arises when diabetics come to

rely on insulin injections, rather than modifying their lifestyle to correct their body’s problem.

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Firstly, from a logical standpoint, insulin injections create a certain level of volatility in the body. They are quick,

mostly painless, and usually do not take up much of a person’s time or effort throughout the day. This poses an

interesting concern - missing a single insulin injection could mean the difference between life and death. Granted,

anyone who has suffered from diabetes is unlikely to simply forget about their insulin, but it is nonetheless a

plausible possibility. Someone who boosts their body’s insulin supply naturally through various methods and

habits may have a much larger time and effort commitment, but slipping up with a single meal will not have dire

consequences. Recall that everything natural takes longer to happen; your condition may begin to worsen, but it

will be slow enough that it can be fixed without worry.

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Important Fact: type-1 diabetes is an entirely different scenario than type-2 diabetes when concerning insulin

treatment. The same volatile nature applies (meaning that a single missed dose could be very dangerous), but

natural treatment is almost never viable since the body physically cannot produce enough (or any) insulin. Other

natural treatments to control glucose can still be pursued, however.

________________________________________

Second - injected insulin is known to cause a significant increase in weight gain. As you should know from previous

chapters, weight - particularly white fat - causes significant problems for diabetics. The buildup of fat around the

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stomach can cause a decline in the body’s ability to use insulin. This means that eventually injected insulin can

render itself (and your body’s insulin) useless.

This occurs because insulin essentially “opens up” cells in the body to take in glucose and thus be utilized for

energy. Normally, the body would reject glucose after a certain amount has been absorbed; with this increased

capacity, more and more glucose can accumulate without difficulty. Once again, unused glucose in the body

solidifies over time into white fat. While this in itself is a problem, the true danger comes from the doctors

themselves; more white fat content results in lower sensitivity to insulin, which in turn creates a glucose

management problem. Seeing this, a doctor may instruct his or her patient to use more insulin, which opens the

cells up even more - and so on.

After this carries on for a period of time, patients will eventually enter a state of being where they are physically

dependant on huge doses of insulin to survive. The eventual result of the insulin injection cycle is death if it is not

altered or reversed. Only through extremely intensive methods can patients be weaned off of this process when it

has advanced too far.

Third and finally, insulin injections will drive up one’s blood pressure. The reasoning here is simple as well; injected

insulin causes a spike in the absorption of sodium and decreases the rate at which it is expelled from the body.

Furthermore, the sympathetic nervous system will be stimulated, blood vessels are thickened, atherosclerosis risk

rises, hypertension becomes much more likely - you may be beginning to see what is wrong with this scenario. All

of these problems are extremely dangerous for someone with diabetes. As was the case with metformin, some of

the side effects of insulin injections are identical to those of diabetes, raising the question: is it really worth it?

Considering that this doubly compounded increase in blood pressure could lead to necro-, neuro-, and retinopathy

all at once, the general consensus among the educated tends to be “no”.

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Fun Fact: the first genetically engineered drug was human insulin in the year 1982. Known as Humulin on the

market, this synthetic drug was developed by the company Genentech as an attempt to introduce a different type

of insulin to the world that was identical in structure to naturally produced insulin, thus avoiding the difficulties

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faced in using bovine insulin injections. It was largely ignored until further advances were made several years later

by another party, showing the significance of this feat.

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In summation, the underlying result of insulin injection is the creation of a chemical dependency in your body with

catastrophic effects. Not only does it cost unbelievable amounts of money, generate endless stress through worry,

and facilitate massive weight gain, it denies the possibility of pursuing any other avenue of treatment or curing.

While type-2 diabetes need not be terminal, becoming dependant on insulin injections makes it so.

Other notable large-scale side effects of “big medicine”

While the list of possible effects of all diabetes medication is virtually endless, there are a few which stick out

among the rest.

● Cancer - though there is no scientifically verified proof, the drug Lantus is suspected to cause cancer in

some patients. The FDA denies that any consensus has been or may be reached in the near future on its

status as a carcinogenic agent, but a study by Diabetologia raises significant alarm.

● Heart complications - this is one of the most pertinent issues. Actos and Avandia are the two main drugs

suspected of this; in fact, their warning labels caution prospective consumers that they may cause or

worsen heart conditions. In combination with many of the possible complications that can result from

diabetes which already put patients at up to 400% greater risk for heart disease, an even further

increased risk at the cost of some temporary relief is unacceptable. Actos is less volatile than Avandia in

this regard.

○ These two drugs also increase the risk for the eye disease covered in the introductory chapter of

this book.

● Liver problems - this can result in even further issues with glucose, spiraling into a slew of other problems.

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Fun Fact: since 1960 - approximately the time that diabetes related drugs began to be heavily researched and

produced - personal expenditures on pharmaceuticals have risen more than 5,000%. This mind boggling fact is

made even more impressive when taken into account that this statistic is already adjusted for inflation. One US

Dollar in 1960 is equal to about $6 today, in the year 2014.

________________________________________

The unfortunate irony of the situation is that people taking these medications to treat their diabetes end up with

the same adverse effects that the disease would have produced if left unchecked. The only difference is that they

have the option to not suffer while they develop.

Making the switch to natural medicine

It is true that many natural methods are also treatments and not cures; they will not end the problem, and in many

cases they will only provide comfort. There are very few cases, however, in which a natural treatment will cause

anywhere near the number of side effects of pharmaceuticals, nor will the side effects be remotely as severe - if

there are any at all. To reiterate a point in a previous chapter: natural treatment is not immediate, but rather a

long-term solution that takes time to take effect.

Some treatments of diabetes can be regarded as cures, as they are permanent lifestyle changes rather than

convenient pills to take in the morning. It is true that they require some upkeep, but almost all natural cures for

diabetes also provide a general boost to healthiness and a variety of other benefits - they actually contain extra

GOOD side effects!

As if being able to live without the constant raincloud that is diabetes looming over one’s head was not enough, it

is also worth considering that natural remedies will save patients thousands of dollars per year, especially if their

health insurance does not completely pay for their prescribed medication.

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Fun Fact: based on outdated statistics, 11% or more of people in the United States and some other industrialized

nations are currently taking at least five different prescription drugs daily. Replacing these medications with

natural remedies would save each person an estimated average of $8,000 per year.

________________________________________

Once again, diabetics should absolutely NOT stop their dosages of medication until directly and clearly permitted

to do so by their licensed doctor. Doing so can cause any number of immediate and long term problems, such as

the onset of hypo- or hyperglycemia, kidney failure, neuropathy, and death. This is a huge shock to the human

body, suddenly removing resources, which it has come to rely on for its homeostasis.

After speaking with a doctor, you will likely be instructed to very, very gradually lessen the dosage or frequency of

dosage of any medication being taken, replacing it with natural remedies that provide the same benefits.

Depending on what medications you are taking, this transition could take a year or longer. Nonetheless, it will be

worth it in the end, as you will be free from the constant worry of negative side effects, back in control of your

own health, and possibly feeling better - physically and mentally - than you ever have before.

So what are the different natural remedies, which can help control diabetes? Let’s find out.

Diabetes has become a very common problem these days, with more and more people being diagnosed with it.

Due to inadequate insulin in the body, the glucose level is difficult to maintain and hence the person starts

suffering from either type 1 or type 2 diabetes. As mentioned throughout the book, there is no definite cure for

diabetes, however, the blood sugar level can be controlled. Following are various herbal remedies and natural

substances that will help in controlling diabetes. So make sure to use them and lead a life without having to worry

about your disease.

Bitter Gourd

Bitter Gourd, more commonly referred to as bitter melon, is considered to be exceptionally helpful for controlling

diabetes. It has the ability to lower the glucose levels of the blood, thereby helps diabetics control the level of

glucose in their body. Instead of influencing one organ or tissue, Bitter Gourd influences the metabolism of the

entire body. With the intake of bitter gourd, the insulin secretion by the pancreas increases, and insulin resistance

sis prevented.

This makes bitter gourd exceptionally beneficial for both Type 1 and Type 2 diabetes. However, just because you

are taking bitter gourd, does not mean that you should stop taking your medication or insulin. For insulin is

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important even with the natural ingredients you consume on a daily basis. Make sure to consult your physician,

and only stop using them, when the physician so prescribes.

So what is the herbal remedy which uses bitter gourd?

It is simple. After you wake up every day, drink bitter gourd juice on an empty stomach. This means that you drink

the juice before breakfast. How do you make the juice? Wash and slice the bitter gourd, remove the seeds, and

then use a juicer to extract its juice. Add a little bit of liquid in the juice and then drink it immediately. Continue

drinking bitter gourd juice for the next two months, every day in the morning, on an empty stomach.

Another good idea is to include bitter gourd in one dish or meal every day. This ensures that your consumption of

bitter gourd remains optimal. See the difference it makes to your body.

Cinnamon

Cinnamon also has the ability to lower the sugar level of the blood, as it helps stimulate insulin activity within the

body. The bioactive components present in cinnamon are excellent for diabetics, and help in preventing and even

fighting off diabetes. For people who have uncontrolled Type 2 diabetes, cinnamon can work wonders to control it,

and stabilize the blood sugar levels.

However, make sure not to consume it excessively, as the cinnamon commonly available in grocery stores is Cassia

Cinnamon, which contains Coumarin, a highly toxic substance, harmful for the liver if taken in excess. Ceylon

Cinnamon or True Cinnamon is a far safer ingredient as compared to the aforementioned cinnamon; however, it is

not widely available.

Mix ½ to 1 teaspoon of cinnamon in a cup of warm water and drink every day. You can drink it during any time of

the day. Another thing, which you can do, is boil 3-4 cinnamon sticks in water until the water reduces a little and

allow them to steep for at least 20 minutes. Then drink this concoction every day and observe the results.

Cinnamon can also be added to other drinks such as baked goods, warm drinks, and smoothies.

Indian Gooseberry

Indian Gooseberry, more commonly referred to as Amla, is quite effective for controlling diabetes. It contains

massive amounts of Vitamin C, which is beneficial for the body, and it helps your pancreas in functioning providing

essential nutrients.

For a diabetic, the best way to use them is to take 2-3 Indian Gooseberries and make a fine paste after deseeding

them. You can use a blender or food processor for this purpose. Once you have obtained the fine paste, take it out

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of the blender and transfer it onto a fine cloth, and cover it. Using both your hands, place the cloth over a bowl

and squeeze it tightly to get all the juice out. Take two tablespoons of the prepared juice, and add in a glass full of

water. Drink this concoction daily on an empty stomach. It is best to have it before breakfast.

Another great method of using this juice is by adding a teaspoonful in a glass full of bitter gourd juice. Drink this

concoction daily for a couple of months, and experience the improvement in your health.

Fenugreek

There are numerous benefits of Fenugreek. It is a herb which is used in most of the dishes you prepare every day,

especially in the Middle Eastern and Asian regions. However, for people living in the United States, it is better to

make Fenugreek a part of your daily diet.

It is exceptionally beneficial for diabetics as it helps in controlling the glucose levels in the body and helps in

strengthening the tolerance level of the body against high levels of glucose. Not only that, it also helps in reducing

high levels of blood sugar in the body, thereby, reducing them to an optimal amount. The hypoglycaemic activity of

Fenugreek allows it to lower and control the blood sugar levels within the body. It also helps in increasing the

secretion of glucose dependent insulin, thereby, creating a healthy supply of insulin.

Fenugreek is also rich in fiber, which helps the body slow the absorption of carbohydrates and sugars. One of the

best ways to use Fenugreek is to take the seeds and soak them in water overnight. Then pour the water in a glass

the next morning and drink it, along with the seeds. Make sure to drink the water on an empty stomach every

morning, and continue drinking it for at least 4-5 months. This will help bring down the glucose levels within the

body.

Another way to consume Fenugreek seeds is to pulse them until they form fine powder, and then have two

tablespoons of this powder with a glass of milk every day.

Black Plum

Black Plum, commonly referred to as the Indian Black Berry, is commonly known as Jamun in India. This berry is

highly effective in controlling the sugar levels in the body. It consists of hydrolysable tannis, anthocyanins, and

ellagic acid, which is exceptionally effective in controlling the glucose levels of the body. For diabetics, every part

of this berry and its plant can be used for treatment.

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It’s leaves, berries, and seeds, all contain nutrients which are healthy, especially for diabetics. Research shows that

consuming this berry, and even its seeds, can helps in reducing the blood as well as urine sugar levels. The seeds

contain such nutrients, which help in regulating and controlling the blood sugar levels.

Try to have as many of this berry as possible, when it is in season. It is best to have it fresh as it strengthens the

pancreas and increases their effectiveness. Set the seeds aside when you eat the berries, and then pulse them until

they form fine powder. Have a tablespoonful of this powder with one glass of water, twice in a day. It is best to

have it before breakfast, and then again in the evening.

You can easily find this fruit in herbal shops, or Asian markets, when it is in season.

Mango Leaves

Mango leaves are a great home remedy to use for patients suffering from diabetes. They help in regulating and

controlling the insulin level in the body. Along with this, they are also effective in improving the lipid profiles of

blood, thereby, helping your body’s sugar level to remain stable. You can find mango leaves at any herb shop.

Take 15 mango leaves and soak then in one glass of water. It is best to leave them to soak overnight. Then drink

this water, and drink it the next morning before breakfast, and on an empty stomach.

Another way to use them is to dry them first, by leaving them under a shade, and then put them all in a blender

and pulse until you obtain a fine powder. Take half teaspoon of this powder, twice in a day, with water or milk.

Aloe Vera

Aloe Vera gel is exceptionally advantageous for people suffering from diabetes. It helps in reducing the fasting

glucose levels. This means that the blood sugar levels you have while you haven’t eaten for 8 or more hours.

Phytosterols, present in Aloe Vera is quite effective for type 2 diabetes, as it has anti-hyperglycemic effect.

Meaning, it helps in reducing the blood sugar levels of the body.

Use the following remedy for diabetes, and you will see a marked difference in the improvement of your health.

Ground bay leaves, and then set aside. Then take two teaspoons of this powder, and mix it with one teaspoon of

aloe vera gel, and one teaspoon of turmeric. Mix it together until well combined, then mix this solution in one glass

water and drink this concoction every day, before having lunch and dinner.

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Curry Leaves

Curry leaves are used to control and even prevent diabetes. They contain anti-diabetic properties, which help in

reducing the rate at which starch is broken in glucose. For diabetics this is helpful as it helps in regulating the

glucose levels within the body.

Eat 10-12 curry leaves every day in the morning, before or with breakfast. Follow this practice for at least 3-4

months in order to get maximum results. Curry leaves also help in getting rid of bad cholesterol by reducing it, and

in fighting obesity. Therefore, try to make them part of your meals.

Guava

Guava is rich in fiber and vitamin C. Therefore eating Guava on a daily basis can help in maintaining and regulating

the blood sugar levels in the body. However, make sure to peel off the skin first and then eat it. Try to eat only a

little bit of the Guava, and not too much, for it can be overbearing for a diabetic, and at times harmful.

Keep Yourself Hydrated

It is extremely important to drink plenty of water during the day. In order to control the level of blood sugar in the

body, diabetics should drink plenty of water and keep themselves hydrated at all times. Water is necessary to

mobilize the high sugar content present in your body. It is recommended that diabetes patients should always

drink 2.5 liters of water in a day. By drinking a lot of water, diabetics also reduce the risk of being affected by other

types of ailments.

Exercise

Remaining active is a great way to ensure that, no matter what the ailment, your body remains fit and healthy.

Even people, who are suffering from diabetes, should exercise in order to remain fit. Pay close attention to

yourself and make sure that you meet the daily needs of your body, Eat healthy, eat well, and eat at the right time

in correct quantities. Overeating may do more harm than good, so make sure to control your impulses and craving

for food.

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Olive Oil

Research suggests that olive helps in reducing the blood sugar levels in the body. Adding it in salads as a dressing is

quite beneficial, as you will be consuming ingredients that provide essential nutrients to your body. Using olive oil

every time you cook will also help you in controlling the sugar levels in your body.

Peanut Butter

If you experience low blood sugar and take action to correct it, it is essential to follow it up with a stable diet

consisting of carbohydrates and proteins. Having peanut butter with a few crackers will do just the trick for you. It

will restore the blood sugar level, and bring it back to an optimal amount. It is simple and easy to make, especially

when you might be feeling a little jittery.

Salt

A common sign of diabetes is dry skin, which at times might feel itchy. It is important for diabetics to pay close

attention to their feet, so soak them in a tub full of warm, salted water. You will feel immense relief afterwards,

and all your tiredness will also be washed away.

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