Mastering Diabetes Audio Experience

Fiber is not just about digestion.

YouTube Video: https://www.youtube.com/watch?v=QI1bnFYzJRA

Most people hear that fiber is good for blood sugar, but very few understand how much they actually need to create real, measurable change. The truth is, small increases in fiber are not enough to significantly impact insulin resistance. There is a therapeutic range, and when you reach it consistently, your metabolism begins to shift.

In this episode, we break down the exact fiber intake levels used in randomized controlled trials to lower blood sugar, improve insulin...

High blood sugar is not random.

YouTube Video: https://www.youtube.com/watch?v=LvVxm6ktRog

Most people see a high glucose number and immediately start guessing what went wrong. But blood sugar is not a mystery. It rises when three things happen at the same time: glucose stays trapped in the bloodstream, the liver releases extra glucose, and insulin signaling becomes impaired.

In this episode, we break down 5 of the fastest, science-backed ways to lower blood sugar while also addressing the root cause underneath it: insulin resistance.

You'll learn:

Most people think blood sugar spikes are only about what you eat.

YouTube Video: https://youtu.be/tRfNECtLsFc?si=tyvTWNqk-UpmK4vY

But what if what you do in the first 15 to 30 minutes after eating matters just as much?

In this episode, we break down 3 simple, science-backed movement strategies shown in randomized controlled trials to immediately flatten post-meal glucose spikes — even when carbohydrates are on your plate.

You'll learn:

•⁠  ⁠Why walking after meals works — and why timing matters more than total exercise volume
•⁠  ⁠How seated soleus push-ups can reduce glucose excursions...

Most people are told to fear carbohydrates.

But what if the real driver of insulin resistance is something else entirely?

In this episode, we break down the 5 foods that quietly increase fat inside your liver and muscle cells, impair insulin sensitivity, and keep blood sugar elevated—even in people who believe they're eating "healthy."

You'll learn:

• Why fried foods flood your bloodstream with free fatty acids and inflammatory compounds that worsen insulin resistance
• How processed "health" foods like protein bars and shakes impair glucose tolerance
• The biggest myth in diabetes...

Why visceral fat behaves differently than other body fat—and why it drives high fasting glucose

• How fat stored inside your liver interferes with normal glucose control while you sleep
• Why lowering saturated fat can rapidly improve insulin sensitivity—even without cutting calories
• How time-restricted eating helps your liver shift from storing fat to burning it
• Why Zone 2 cardio is one of the most effective tools for shrinking liver fat
• How increasing fiber intake supports gut health, lowers inflammation, and improves metabolic markers
• The exact 5-lever blueprint to reduce visceral fat and restore insulin...

Waking up with higher blood sugar than you went to bed with can feel confusing, frustrating, and completely out of your control. But it's not random—and it's not caused by carbs or fruit.

In this episode, we break down what's actually driving high fasting blood sugar and insulin resistance, and why decades of research point to fat inside muscle and liver cells as the real root cause.

You'll learn:

•⁠ ⁠Why fasting blood sugar rises overnight—even when you eat "perfectly"
•⁠ ⁠The exact biological mechanism that blocks insulin from doing its job
•⁠ ⁠Why ca...

*FREE TRAINING: https://go.masteringdiabetes.org/a1c-training-register

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You've probably heard that lowering your blood sugar takes months — but what if that's not true? In this episode, we share seven science-backed strategies that can lower your blood sugar faster than you think — while improving insulin sensitivity, gut health, and fat metabolism naturally.

You'll learn:

•⁠  ⁠Why eating earlier in the day (the "sunrise eating window") can dramatically improve fasting glucose overnight

•⁠  ⁠How chewing your food 40–50 times — the "5-0-2 secret" — cuts post-meal spikes and keeps you feeling satisfied longer

•⁠  ⁠The after-meal...

Cravings, emotional eating, and staying consistent aren't battles you win with willpower—they're signals pointing to something deeper. In this episode, Dr. Matthew Lederman shares how connection, safety, and purpose can transform not just your food choices, but your long-term health.

You'll learn:

•⁠ ⁠A practical reframe for "emotional eating" that removes guilt and adds intention
•⁠ ⁠How to design routines that make consistency almost automatic
•⁠ ⁠Why connection and safety can measurably improve metabolic markers
•⁠ ⁠Simple strategies for identifying the needs behind late-night snacking
•⁠ ⁠How this approach helps restore both emotional resilience and physical healing

If you'v...

Protein is everywhere — powders, bars, and drinks — but is more always better? In this episode, we cut through the hype to uncover what protein is actually doing in your body, how it affects blood sugar and diabetes health, and how much you really need to stay healthy long term.

You'll learn:

•⁠  ⁠What the Recommended Daily Allowance (RDA) really means (and why most people misinterpret it)

•⁠  ⁠Why eating more protein doesn't necessarily lead to better health outcomes

•⁠  ⁠The surprising risks of high-protein diets — including increased risk of diabetes and mortality

•⁠  ⁠How plant-based protein sources su...

Choosing the best diet for diabetes can be confusing, especially with so much conflicting advice. In this episode, Robby breaks down three popular approaches — the Mediterranean/ADA diet, the low-carb ketogenic diet, and a low-fat, plant-based, whole-food diet — to reveal the pros, cons, and real-life results of each.

You'll learn:

The macronutrient profiles of each diet and what they mean for your blood glucose

Why keto can bring short-term results but often misses the root cause

How a Mediterranean approach can deliver small improvements but limited reversal

Why a low...

In this episode, you'll learn three simple, science-backed strategies to gain more energy than you've had in years—without relying on caffeine. These are the exact principles that fueled three full Ironman races in less than a year, while running two businesses and still having a social life.

You'll discover:

The diet that lets you eat all the carbs you want—while gaining steady, lasting energy

Why caffeine might actually be draining your energy

How regular exercise builds "cellular powerhouses" for all-day vitality

Tina's inspiring transformation from constant fatigue to a...

Want to achieve a non-diabetic A1c—without cutting carbs? In this episode, you'll discover three powerful, science-backed tips to lower your A1c and stabilize blood sugar, while still enjoying high-carb, low-fat meals.

You'll learn:

The most important food to include at every meal

How light daily movement improves glucose control

Why excess fat—not carbs—is the real issue

What happened after eating 647 g of carbs in one day (with CGM data)

Real-life examples of people who reversed high A1c naturally

7 Superfoods That Naturally Lower Blood Sugar (Backed by Science)

In this episode, discover seven powerful, science-backed superfoods that help lower blood sugar, improve insulin sensitivity, and support long-term health—naturally and without side effects.

You'll learn:

How cinnamon compares to diabetes medication

Why cumin outperformed glipizide in studies

The tea that lowers stress and blood sugar

How berries may help regrow insulin-producing cells

The leafy green trick for flattening blood sugar curves

Why legumes are an underrated diabetes superfood

And why al...

In today's episode, we uncover the powerful connection between food, metabolism, and insulin sensitivity. Robby breaks down how the types of calories you consume—not just how many—can dramatically influence your energy levels, weight, and blood sugar control.

You'll learn:

Why fat slows metabolism—and how to avoid hidden fat traps in everyday foods

How plant-based, high-carb meals can rev up your metabolism and improve insulin function

The science behind the thermic effect of food and how it impacts fat loss

Why protein with carbs is better than protei...

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Link to recipes: https://www.masteringdiabetes.org/recipe/

In today's episode, discover how Zone 2 training can dramatically improve insulin sensitivity. Learn how moderate exercise can:

Increase glucose transporters, helping the body absorb glucose more efficiently

Boost mitochondrial function for enhanced energy production

Burn fat and reduce visceral fat, improving insulin sensitivity

Lower inflammation, allowing insulin to work more effectively

Simple, actionable steps are shared to help get started with Zone 2 t...

In today's episode, we explore four proven strategies to naturally reverse insulin resistance and improve your insulin sensitivity. This episode is packed with actionable tips and insights, including:

Why reducing fat intake—not carbohydrates—is the key to insulin sensitivity

How Zone 2 exercise can supercharge glucose uptake in your muscles

The surprising ways sleep impacts your insulin needs and overall metabolic health

How intermittent fasting can reset your cells and optimize your insulin response

You'll also learn why insulin isn't the enemy and how focusing on insulin sensitivity can tran...

Today's show is about protein. With a specific focus on protein for chronic disease reversal and those who are looking to lose weight.

We cover all of the following topics in today's show:

Click here to visit our website and try some recipes...

Learn how Bonny reversed prediabetes, stopped using metformin, and lost 54 pounds. 

Take advantage of our Black Friday sale!

Join the 6-Week Blood Sugar Transformation Challenge today! Special pricing and bonuses will expire at 11:59 pm ET, Monday, December 2nd, 2024

https://www.masteringdiabetes.org/mdu-main/

In this episode of the Mastering Diabetes audio experience, hosts Kylie and Lauren discuss the importance of understanding nutrition labels and making healthy food choices, especially for children.

Highlighting real-life examples and personal stories, they emphasize the confusion that can arise from misleading packaging and marketing. They also delve into strategies for maintaining a healthy diet in various scenarios, such as school settings and travel.

The episode underscores the significance of transparency in food labeling and shares practical tips for navigating grocery store aisles to choose healthier options.

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In this insightful episode of the Mastering Diabetes audio experience, we explore the essential connection between dietary choices and health outcomes, featuring Dr. Viraj V. Bhalani, M.D., a nephrologist from Tampa, Florida.

Dr. Bhalani shares his personal and professional journey toward a plant-based diet, highlighting its transformative effects on kidney health and diabetes management. The discussion covers kidney physiology, causes of chronic kidney disease, and debunks myths about dietary restrictions. Emphasizing the benefits of plant-based nutrition, the episode also touches on its positive impact on global health issues, including environmental sustainability, global warming, deforestation, a...

In this episode of Mastering Diabetes Audio Experience, Kylie and Lauren dive into the fascinating yet complex world of diabetes education.

Lauren recently attended and presented at the Association of Diabetes Care and Education Specialists conference, and discusses just how much the beef, pork, and dairy industries have influenced the field of nutrition.

We explore the critical need to advocate for plant-based nutrition in diabetes care, balancing ethics with education, and personal stories about living with diabetes.

We also chat about the changing seasons, the energy that com...

In this episode of the 'Mastering Diabetes Audio Experience,' Cyrus Khambatta dive deep into a new study comparing a low-fat plant-based whole food diet to a portion-controlled diet for individuals with Type 1 diabetes.

Joined by Dr. Hana Kahleova MD PhD, a board-certified endocrinologist and principal investigator of the study, they discuss the research process, findings, and the broader health implications. 

The study reveals remarkable improvements in insulin sensitivity, reduction in insulin doses, and better cardiovascular markers for those following the low-fat plant-based diet. Through personal anecdotes and detailed analysis, this epi...

In this episode of the Mastering Diabetes audio experience, Lauren and Kylie discuss the Mastering Diabetes program's evidence-based approach to reversing insulin resistance and managing diabetes.   They transition into lighter topics, sharing their enthusiasm for the Olympic Games, and emphasizing the importance of physical activity inspired by the athletes. Lauren recounts her vacation in Montana, highlighting interactions with wildlife, including a bear and a wasp sting, and relates these experiences to managing glucose levels.   They delve into how various factors like stress, exercise, and environmental conditions can affect blood glucose, providing valuable insights for those living with diabetes.     00:00 Introduction
01:15 Olym...

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Cyrus welcome Dr. Monisha Bhanote, a quintuple board-certified physician, to discuss reversing diabetes and optimizing health.   Dr. Bhanote shares insights on reversing insulin resistance, the vital role of gut health, and the benefits of plant-based nutrition. They delve into practical measures like small changes in diet, the importance of retreats, and long-term lifestyle habits that promote cellular health.   The discussion also highlights the significance of personalized healthcare and the integration of ancient wisdom with modern science for comprehensive wellbeing.     00:00 Introduction
04:27 The Anatomy of Wellbeing
13:10 Understanding Gut Heal...

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren discuss how to gain control of diabetes health by focusing on sleep quality, mindfulness, and seasonal strategies.

They emphasize the importance of rootedness and accountability in maintaining resilience against indulgences during the summer months. Listeners are guided on practical tips to improve sleep and mindfulness routines, thereby enhancing overall health and diabetes management.

The hosts also share personal anecdotes and strategies they employ for better mental and physical well-being.

00:00 Introduction

02:59 Visualization and...

In this episode of the Mastering Diabetes audio experience, hosts Kylie and Lauren discuss a wide range of topics from advocating for health in medical appointments to managing pet care challenges.

They emphasize the importance of reversing insulin resistance, achieving optimal health, and using food as medicine based on evidence from the Mastering Diabetes program.

The conversation delves into personal anecdotes about pet care experiences, providing insight into the broader healthcare system and how to ask the right questions to get the care you need.

Key statistics abo...

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren discuss the crucial role of vitamin D in managing diabetes. They highlight the importance of vitamin D in reversing insulin resistance, optimizing insulin sensitivity, and enhancing overall health.

The discussion covers how to obtain vitamin D through sunlight, diet, and supplementation. They address the seasonal aspect of vitamin D intake, especially for those living in northern regions, and emphasize the interconnectedness of micronutrients. 

The hosts also talk about the significance of understanding one's vitamin D levels, the relationship betw...

In this episode of the Mastering Diabetes audio experience, we delve into holistic veterinary care with Dr. Marlene Siegel, a leading expert in the field. Dr. Siegel discusses improving pet health through species-appropriate diets and the limitations of processed pet foods, advocating for the benefits of raw food diets.

The episode highlights the parallels between chronic diseases in humans and pets, addressing root causes such as deficiencies, toxicities, mitochondrial dysfunction, and trapped emotions. Moreover, Dr. Siegel provides insights on detoxification and structured water for long-term pet health.

The discussion underscores the br...

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren interview Michelle Davis, BA CHC CPT and coach from the Mastering Diabetes team.

Michelle shares her transformative journey towards a plant-based lifestyle and improved health after struggling with being overweight and sugar addiction. She delves into the significance of insulin resistance, adopting evidence-based nutrition, and the benefits of resistance training and muscle building, particularly for women in their 60s.

The conversation revolves around how educating oneself about nutrient density and caloric intake can significantly reduce cravings and support sus...

In this episode of the Mastering Diabetes Audio Experience, Cyrus interviews Dr. Soham Patel, a triple board-certified endocrinologist, to discuss strategies for optimizing thyroid health, particularly in relation to diabetes management. 

Key topics include the impact of diet, lifestyle, and environmental factors on thyroid function, with practical dietary recommendations such as eliminating dairy, adopting non-GMO and organic gluten products, and maintaining vitamin D levels. The risks associated with weight-loss medications like Ozempic are also covered.

The episode emphasizes using a whole food, plant-based diet to improve insulin sensitivity and thyroid function. Add...

In this episode of the Mastering Diabetes Audio Experience, Kylie and Lauren introduce their guest, Marc Ramirez, a plant-based coach and former University of Michigan football player.

Marc shares his inspiring journey of reversing type 2 diabetes, high cholesterol, high blood pressure, psoriasis, obesity, and heartburn through a low-fat, whole-food, plant-based lifestyle. He also discusses how his family's struggle with diabetes motivated him to adopt healthier eating habits and how these changes transformed his health. 

Marc emphasizes the importance of diet in managing diabetes and encourages listeners to try this lifestyle to see...

In this episode of the Mastering Diabetes podcast hosted by Kylie and Lauren, the conversation delves into the holistic benefits of fitness. They are joined by Cyrus, who shares his inspiring experience of managing insulin resistance through a plant-based diet and the joy of physical activity.     The episode highlights the importance of enjoying exercise, breaking away from the 'gym bro' stereotype, and recognizing the mental health benefits of staying active. The hosts also address men's health, stigma, and personalized fitness approaches that encourage consistency.      Additionally, they discuss the potential of fitness to enhance mental, digestive, and metabolic health, reduce aging, and i...

In this episode of the Mastering Diabetes Audio Experience, the host discusses effective altruism and impactful veganism with Robert Cheeke, an expert in plant-based nutrition.

They delve into Robert's newest book, The Impactful Vegan, which explores how individuals can reduce animal suffering significantly by adopting plant-based habits and making strategic donations to effective animal charities.

Listeners are introduced to the concept of having an 'impact bucket' to donate a percentage of their income to amplify their impact. Robert also emphasizes the importance of small changes in lifestyle and contributions to repel animal cruelty, s...

In this episode of the Mastering Diabetes Audio Experience, hosts Lauren and Kylie welcome endurance athlete, Registered Dietitian, Certified Diabetes Care & Education Specialist, and our coach, John Massengale to discuss his journey into plant-based nutrition and his work in diabetes education. 

They delve into John's personal story from his transition from the financial sector to becoming a dietitian, his experience with plant-based diets during his triathlon days, and the science behind improving insulin sensitivity through diet and exercise.

The conversation expands into practical insights on applying zone 2 training, the importance of rec...

BONUS INTERVIEW! In this Mastering Diabetes audio experience, John Mackey, co-founder and 44-year CEO of Whole Foods Market, shares insights from his new book 'The Whole Story: Adventures in Love, Life, and Capitalism.'

Mackey discusses the early days of Whole Foods, its transformative impact on the supermarket industry, and his personal journey toward promoting health and wellness. He delves into his morning routine, which includes spiritual practices and making nutritious smoothies, and talks about Whole Foods' health initiatives, such as the Total Health Immersion program.

Mackey also introduces his new ve...

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren welcome Brenda Jagatic BScN RN CDCES, a Certified Diabetes Care & Education Specialist, to discuss men's health as it relates to diabetes. 

As June is Men's Health Awareness Month, the discussion highlights the impact of diabetes on male sexual health, particularly erectile dysfunction (ED). Brenda emphasizes the importance of healthy lifestyle choices, including diet, physical activity, sleep, quitting smoking, and stress management, in managing and potentially improving ED and overall health.

They also delve into the evidence-based approach of the Mastering Diabetes Program t...

In this episode of the Mastering Diabetes Audio Experience, hosts Kylie and Lauren discuss the significance of lifestyle medicine and its community aspects.

The episode highlights a recent symposium called 'Pathway to Health and Happiness' organized by the Lotus Health Foundation and the Rochester Clinic in Minnesota.

It features notable speakers including Brenda Davis RD, a renowned plant-based dietitian, and Dr. Brian T. Carlsen, a Mayo Clinic surgeon and tri-athlete living with type 1 diabetes, who share their experiences and research on the benefits of a plant-based diet in managing diabetes and overall health.

...

Join Robby in Boston for THE BEST PLANT-BASED CONFERENCE EVER!    In this episode of the Mastering Diabetes Audio Experience, Patricia Thompson and Brooke Oli, plant-based enthusiasts, share their personal health journeys and the inception of their event known as 'the best plant-based conference ever.'
Patricia recounts her battle with thyroid cancer and how a whole food plant-based diet played a crucial role in her health journey. Brooke shares her transition to veganism after being inspired by a documentary and the subsequent discovery of her own health through whole food plant-based eating. The discussion covers the importance of a pe...

Diabetes is a chronic condition that affects millions worldwide, so is it too late to treat your diabetes as you age?

Coach Karin, a seasoned fitness professional, shares her experience working with seniors and how renewing her diet completely can dramatically improve health outcomes at any stage of life. Through personal anecdotes and client success stories, she highlights the transformative power of nutrition and the importance of staying active as we age.

Key takeaways include:

• The role of inflammation in chronic diseases and how changing your diet can help reduce it.

Ready to transform your life? Lauren and Kylie are here to guide you.

They talk about the nitty-gritty of personal growth, from practicing self-care to staying positive when things get tough. Using nature's cues, like the changing seasons and the symbolism of dragonflies, they show how transformation is a journey, not a destination.

You'll get real-world advice and inspiration for navigating the ups and downs of change, whether you're revamping your health habits, exploring a new passion, or just trying to live more intentionally. If you're ready to embrace transformation, inside and out, this conversation...