Quick Guide to Type 2 Diabetes Prevention

Type 2 diabetes is one of the fastest-growing chronic diseases in the U.S. An estimated 34.2 million Americans (about 1 in 10) are living with diabetes, while another 88 million adults (1 in 3) have prediabetes — and most don’t even know it.

But here's the hopeful truth: Type 2 diabetes is largely preventable through the right combination of diet, lifestyle, and targeted supplementation.

Lifestyle Foundations for Diabetes Prevention

1. Manage stress proactively

   Chronic stress can raise cortisol, impair insulin sensitivity, and worsen inflammation. Try daily techniques like:→ Guided breathing→ Meditation or yoga→ Journaling→ Time in nature→ Massage or acupuncture

   
   

2. Move your body — consistently

   Just 30 minutes of daily movement (walking, resistance training, or cardio) helps improve:→ Insulin sensitivity→ Mitochondrial health→ Metabolic flexibility

   
   

3. Hydrate intentionally

   Aim for half your body weight in ounces of filtered water daily. Hydration supports detoxification, metabolism, and satiety.

   
   

4. Optimize sleep and circadian rhythm

   Go to bed and wake at consistent times and strive for 7-9 hours every night. Poor sleep is a known contributor to insulin resistance and weight gain. Tip: did you know that we lose the most weight while we're sleeping?

   
   

5. Maintain a healthy body composition

   Modest weight loss (5–10%) can significantly reduce blood sugar levels and improve metabolic markers.

   
   

6. Reduce toxin exposure

   Environmental toxins like BPA (from plastics) and pesticides have been linked to impaired glucose tolerance. Choose organic when possible, use glass food containers, and reduce ultra-processed foods.

   
   

7. Consider personalized testing

   Food sensitivities and hidden environmental exposures may contribute to inflammation and glucose imbalances. Functional testing can offer deeper insight.

Nutritional Strategies to Balance Blood Sugar

Meal Timing is just as important as what you eat, eat intentionally and consistently:

• Start with a high-protein breakfast within 2 hours of waking

• Avoid grazing or snacking between meals — eat every 4–5 hours (but don't go over 6 hours without your next meal)

• Include protein, fiber and healthy fat with each meal to blunt blood sugar spikes

Focus on these nutrient-dense, blood-sugar-friendly foods:

• Proteins: grass-fed meats, wild-caught fish, pasture-raised poultry & eggs, lentils, beans, nuts/seeds

• Healthy fats: olive oil, olives, avocado, flax, chia, walnuts, nut butters, fish, eggs

• Low-glycemic, high fiber carbohydrates: berries, green apples, citrus, pears, lentils, beans, quinoa, all veggies (especially leafy greens, cruciferous vegetables)

• Colorful vegetables (especially non-starchy): kale, chard, bok choy, cabbage, broccoli, endive

• Anti-inflammatory spices: turmeric, cinnamon, rosemary, ginger, basil

Minimize or avoid:

• Sugary beverages (soda, sweetened teas, fruit juices)

• Refined grains (white bread, pasta, sweetened cereals)

• High-glycemic vegetables (white potatoes, corn, parsnips)

• Processed snacks and baked goods high in sugar and trans fats

Smart snacks - think protein, healthy fat, fiber (if needed):

• Raw nuts/seeds or nut butters

• Guacamole or avocado

• Clean beef or turkey jerky

• Hard-boiled eggs

• Sliced veggies with hummus

Targeted Nutrients & Supplements

(Always consult a practitioner before starting new supplements - we can help.)

Supplement	Benefits
Metabolic Synergy	Multivitamin designed for blood sugar & metabolic health
Sensitol	Supports insulin signaling and cellular glucose metabolism
GlucoSupreme Herbal	Herbal blend supporting insulin sensitivity & glucose balance
Berberine Synergy	Helps regulate blood sugar, supports heart and liver health
Chromium Synergy	Enhances insulin action and glucose control
High-Quality Fish Oil	Anti-inflammatory, supports cellular membranes
Magnesium (glycinate or citrate)	Supports insulin sensitivity and glucose regulation
ALA (Alpha-lipoic Acid)	Potent antioxidant, improves insulin function
Cinnamon Extract	Supports healthy fasting glucose and post-meal glucose response
Bitter Melon	Promotes normal glucose uptake and utilization

Do You Need to Take Action?

Ask yourself:

• Do you have a family history of diabetes?

• Have you been told you’re insulin resistant or “borderline” diabetic?

• Do you struggle with energy crashes, belly weight, or sugar cravings?

• Do you eat late at night, skip meals, or rely on caffeine to get through the day?

If you answered yes to any of these, it might be time for a personalized plan to optimize your blood sugar, energy, and long-term health.

Let’s Get Started Together!

Schedule a free 15-minute consultation to learn how Purely Rooted Nutrition & Wellness can help you build a sustainable, functional nutrition plan for preventing (or reversing) type 2 diabetes.

Explore our professional supplement store for practitioner-trusted support.

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