Thriving with Diabetes: A Transformative Approach to Health and Happiness
When I was diagnosed with type 1 diabetes over four decades ago, it felt like the world had shifted. Every day became a series of calculations—carbs, insulin, exercise, stress. But through trial, error, and persistence, I discovered that diabetes didn’t have to be a barrier to living a vibrant life. Instead, it became my greatest teacher.
What emerged from this journey is a life-changing framework—a four-pillar approach to not just managing diabetes but truly thriving with it. Grounded in the latest science and refined through personal experience, this method addresses the root causes of instability and brings balance to every dimension of life.
The Four Pillars of Thriving with Diabetes
1. Modern Diabetes Technology: Real-Time Control and Long-Term Freedom
What I Do: I use a Continuous Glucose Monitor (CGM) and an insulin pump, both of which allow me to manage my blood glucose with precision and minimal stress. In my case, I use a Dexcom G7 and a Tandem t: slim X2 insulin pump, but there are many others available.
Why It Works: CGMs continuously measure glucose levels in the interstitial fluid, providing real-time data and trend information. This allows for immediate responses to highs or lows—preventing dangerous swings and enabling smoother day-to-day control. Insulin pumps, especially when used in automated “closed-loop” systems, provide basal insulin throughout the day and customizable bolus doses for meals, mimicking the body’s natural insulin delivery.
Medical Insight: Clinical studies have shown that CGMs improve HbA1c levels, reduce the risk of hypoglycemia, and enhance quality of life. When paired with insulin pumps, they significantly lower the time spent in hyper- or hypoglycemic ranges and improve overall glycemic variability.
Why It Matters: These tools are game changers. They don’t just offer better control—they offer peace of mind and a sense of freedom that transforms how you live with diabetes.
2. Mindful Living: Turning Stress Into Strength
What I Do: I incorporate mindfulness into my daily routine—meditation, mindful eating, journaling, and breathing exercises. These aren’t luxuries; they’re essential tools for glucose balance. My daily goal is to meditate for at least 30 minutes, ideally split up between the morning and evening. At the same time, I try to incorporate mindful eating and short breathing exercises into my daily routine. A few minutes already help.
Why It Works: Stress triggers the release of cortisol and adrenaline, which raise blood sugar by stimulating hepatic glucose production. Chronic stress leads to inflammation and insulin resistance, compounding diabetes management difficulties. Mindfulness reverses this by calming the nervous system and enhancing emotional resilience.
Medical Insight: Regular mindfulness practice is associated with lower A1c levels, reduced perceived stress, and improved self-care behaviors in individuals with diabetes. It also improves sleep quality, emotional regulation, and adherence to lifestyle changes.
Why It Matters: Mindfulness doesn’t just soothe the mind—it recalibrates the body. It transforms your inner landscape, making diabetes easier to manage and your life more joyful.
3. Modern Low-Carb Nutrition: Fuel That Heals
What I Do: I follow a flexible low-carb eating style, prioritizing non-starchy vegetables, lean proteins, heart-healthy fats, and nutrient-rich whole foods—while minimizing sugars and refined carbs.
Why It Works: Reducing carbohydrate intake minimizes blood glucose spikes and reduces the insulin load. Stable glucose levels result in fewer energy crashes, an improved mood, and better metabolic health. Instead of “dieting,” I eat to nourish and balance my body.
Medical Insight: Numerous studies confirm that low-carb diets improve insulin sensitivity, reduce HbA1c, lower triglycerides, and increase HDL cholesterol in people with diabetes. By managing macronutrient intake, especially carbs, we avoid the glycemic rollercoaster and its health consequences.
Why It Matters: Food is the foundation of our health. A modern low-carb lifestyle is not restrictive—it’s liberating, satisfying, and sustainable.
4. LISS Workouts: Gentle Movement, Profound Results
What I Do: I engage in Low-Intensity Steady-State (LISS) exercise—brisk walking, light cycling, or swimming—on most days. It’s not about intensity; it’s about consistency and joy. My personal goal is to take 10,000 steps daily and complete 30 minutes of LISS workouts at the gym in the morning before work.
Why It Works: LISS workouts enhance insulin sensitivity, promote cardiovascular health, and lower stress hormones. Unlike high-intensity workouts that can spike cortisol and sometimes increase blood glucose, LISS keeps the body in a fat-burning, glucose-stabilizing zone.
Medical Insight: LISS exercises have been shown to lower postprandial glucose, improve mitochondrial efficiency, and reduce the risk of diabetes-related complications. They are especially suitable for people with limited mobility or cardiovascular concerns.
Why It Matters: Movement doesn’t need to be extreme to be effective. LISS is accessible, sustainable, and healing—perfect for long-term diabetes care.
A Powerful Add-On: Cardiovascular Wellness with Natural Nutrition
While the four pillars helped me achieve better blood glucose control, I realized I could go further. By refining my nutrition even further, I significantly improved my blood pressure, cholesterol levels, and A1C levels—naturally. I documented this journey in detail in my blog post:
👉 How I Lowered My Cholesterol, Blood Pressure, and A1C—Naturally
What I Did:
Eliminated red meat and processed meats
Removed high-fat dairy and added sugars
Focused on anti-inflammatory, fiber-rich vegetables
Included fatty fish, lean proteins, and heart-healthy fats like avocados and nuts
Why It Works: Saturated fats, excess sodium, and refined sugars are key drivers of hypertension and dyslipidemia. By replacing them with omega-3-rich fish, polyunsaturated fats, and plant-based fiber, you can naturally reduce inflammation, improve endothelial function, and balance your lipid profile.
Medical Insight: Dietary approaches like this lower LDL cholesterol, increase HDL, reduce triglycerides, and improve arterial function—all while supporting better glycemic control.
Why It Matters: Your heart and your blood sugar are deeply connected. By healing one, you uplift the other—and elevate your entire quality of life.
The Road to Thriving Is Yours to Walk
Every journey begins with a single step. For many of us living with diabetes, that first step can feel daunting. Maybe you've faced setbacks, felt overwhelmed by the numbers, or questioned whether lasting change is even possible. I've been there too. I know how it feels to look at a blood sugar reading and wonder if things will ever get easier.
But here's the truth I want you to hold onto: you are not stuck. You are not broken. You are not powerless.
You have everything you need to start creating a better life—right now, right where you are. The road to thriving doesn’t require perfection. It only asks for presence, commitment, and the courage to take that next small step.
Maybe that step is trying a low-carb recipe. Maybe it’s setting a timer and going for a 10-minute walk. Maybe it’s just breathing deeply for a minute when you feel overwhelmed. These are not small actions—they are acts of self-respect, of healing, of reclaiming your power.
What I’ve learned from my four decades with type 1 diabetes is this: when you integrate small, meaningful changes into your daily life—rooted in technology, mindfulness, nourishing food, and gentle movement—you unlock a life that is not just manageable, but full of energy, peace, and joy.
And when you combine the insights I’ve gained with natural ways to improve blood pressure and cholesterol, the transformation becomes even more profound. You’re not just managing diabetes anymore. You’re optimizing your entire health and extending the years—and quality—of your life.
So, start today. Not tomorrow. Not when you’ve got it all figured out. Today.
Take one step.
Then another.
And before long, you’ll look back and realize you’ve been walking a new path all along—a path not of survival, but of true thriving.
You’ve got this.
I believe in you.
And I'm here to walk this journey with you.
Explore the resources, join the Healthy Diabetes community, and let’s start this transformation together—one mindful, empowered step at a time.
Helping You Thrive with Diabetes.
