High Performance Longevity
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#274 From Diabetic to Off All Meds: The One Nutrient That Reverses Type 2 Diabetes | Christ Reade @Beating Diabetes

High Performance Longevity
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Can you reverse type 2 diabetes without drugs?

Chris Reade did, and it came down to one nutrient most people never think about.

He took his A1C from a diabetic 9.3 back to normal, no medication, no extreme dieting. In this episode he breaks down the soluble-fiber approach and the simple habits that made it stick for almost a decade.

Meet our guest

Chris Reade is a former software CEO with no medical background who reversed his own type 2 diabetes after an accidental blood test caught his blood sugar sky-high. He now shares a science-first, practical plan built on soluble fiber, walking, sleep, and stress control in his book Beating Diabetes.

Thank you to our partners

Key takeaways

  • Soluble fiber (edamame, chickpeas, beans, broccoli, oats) slows digestion and blunts glucose spikes.
  • Starting a meal with edamame keeps blood sugar flat and curbs your appetite.
  • Chris dropped nearly 25 pounds in 6 months with no portion control.
  • A short post-meal walk lowers blood sugar as much as a supplement.
  • Berberine matched metformin for him; cinnamon and apple cider vinegar were busts.
  • 1 gram of visceral fat on the pancreas can trigger type 2 diabetes, and losing it can reverse it.
  • Use a CGM short-term to learn, then avoid the long-term analysis paralysis.

 

Episode highlights

0:00 The accidental blood test

4:06 The one nutrient: soluble fiber

6:09 Edamame before sushi

21:24 Berberine vs cinnamon

7:44 The post-meal walk

43:35 One gram of fat

49:24 Where to find Chris

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