In a candid conversation on Dr. Pal’s podcast, celebrity nutritionist Ryan Fernando sparked fresh debate by asserting that type 2 diabetes, often considered a chronic and progressive disease, can actually be reversed with the right lifestyle interventions. “Diabetes is reversible,” Fernando said, citing examples of patients, including his own father, who lowered their HbA1c levels and came off insulin through disciplined dietary habits and exercise. His approach focuses on “flattening the carbohydrate curve” and building insulin sensitivity, combining science-backed strategies with practical food planning.
Diabetes control starts with a consistent diet
Fernando emphasized that one of the biggest mistakes diabetic patients make is inconsistency in their diet. “You can’t have dosa one day, fried rice the next, and think insulin can keep up,” he explained. Instead, he recommends a “carbohydrate flatline,” where each meal, especially breakfast, includes a consistent amount of carbs, ideally around 60 grams. This steady intake helps avoid insulin spikes and keeps blood sugar levels stable throughout the day.
Strength training for insulin sensitivity
Beyond diet, Fernando stresses the importance of resistance training in reversing diabetes. Unlike cardio alone, strength training improves muscle mass, which in turn enhances insulin sensitivity. “The more lean muscle you have, the more glucose your body can absorb efficiently,” he noted. Fernando encourages a weekly workout routine that includes weight lifting or bodyweight exercises tailored to the individual’s capacity.
Personal experience adds credibility
Fernando’s own father, a diabetic patient for years, assumed medication meant he could return to old eating habits. “That’s a dangerous mindset,” said Fernando. Through a structured nutrition plan and consistent workouts, his father reduced his blood sugar levels significantly without relying solely on medication. This real-life example adds weight to his philosophy of managing diabetes through lifestyle, not just pharmaceuticals.
Remission vs. reversal
While Fernando’s approach has gained traction, experts caution that the term “reversal” can be misleading. Many medical professionals argue that while remission is possible for early-stage type 2 diabetes, long-term insulin users may not be able to reverse the disease entirely. The effectiveness of lifestyle changes often depends on the type, stage, and duration of the condition.
The takeaway: Individualized, sustainable change
Fernando’s message resonates in a world where metabolic disorders are rising at alarming rates. His “food-first” strategy, rooted in consistency, strength training, and patient education, offers a hopeful path forward, especially for early-stage diabetics. However, experts agree: any such plan must be tailored to the individual and supported by clinical guidance.
