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Prediabetes

Diabetes Reversal Plan

Wouldn’t it be nice if you could reverse insulin resistance and high blood sugar? It turns out that in many cases, you can!
Diabetes Reversal Plan
Author
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

The Centers for Disease Control and Prevention report that diabetes affects over 34 million Americans, and another 88 million people have prediabetes and are at risk for developing type 2 diabetes. Wouldn’t it be nice if you could reverse insulin resistance and high blood sugar?

It turns out that in many cases, you can! A diabetes reversal program, such as Lark Diabetes Prevention Program (DPP), can help you to make lifestyle choices that have been proven to lower diabetes risk.

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Finding a Diabetes Reversal Plan


A prediabetes reversal plan includes actions that you can take to help lower blood sugar and reduce risk for diabetes. A good plan:

  • Includes a variety of healthy actions that are known to lower risk for diabetes.
  • Fits into your lifestyle so that you are more likely to stick to it.
  • Has realistic goals and strategies.
  • Supports you whenever you need it.
  • Monitors progress and adjusts accordingly.

Your prediabetes reversal plan can include all of these when you choose Lark Diabetes Prevention Program (DPP). It is based on the CDC’s recommendations for lowering diabetes risk, and is accessible anytime through your smartphone. That way, you can check in anytime with your Lark coach.

Healthy Opportunities All Day and Night


A great thing about reversing insulin resistance is that the day is filled with chances to reverse diabetes. Everything you eat, how much you move, your sleep patterns, and even how you handle stress all affect blood sugar or risk for diabetes. 

Here is a comparison of two sample days and nights. Day 1 shows a “baseline” sample with choices that may have increased risk for diabetes. Day 2 shows alternative choices on a diabetes reversal plan.

Day 1 “Baseline” Day 2 “Diabetes Reversal” What Happened?
Sleep late
Exercise
Using morning time to get active to start the day
Breakfast: Bacon, eggs, and toast
Breakfast: egg whites with tomato and spinach in whole-grain wrap
Eliminating red meat and swapping whole-grain for white bread, plus adding vegetables
Coffee break
15-minute brisk walk (coffee afterwards at desk)
Getting active to break up the day
Lunch: Order in Italian meat and cheese sub with mayo and chips
Lunch: Eat outside brown bag lunch with peanut butter and sliced strawberries on whole-grain bread; grape tomatoes, and string cheese stick
Eliminating processed meats and fried chips, while adding healthy fats, plant-based protein, whole-grain bread, fruit, and vegetables, plus eating outside to get some fresh air and activity
Snack: Soda and a cookie
Snack: water and hard-boiled egg
Eliminating added sugar and adding protein
Dinner: Spaghetti and meatballs with garlic bread, plus apple pie
Dinner: whole-grain spaghetti tossed with tomato sauce made with sliced mushrooms and bell peppers, plus ground turkey meatballs, with a side salad, plus 1 cup of stewed apple with cinnamon plus 1 tablespoon of chopped walnuts
Swapping whole-grain for refined pasta, adding vegetables and fruit
Watch television
Read a book or magazine and pack tomorrow’s lunch. Meditation or deep breathing exercise.
Turning off screens at least 30 minutes before bedtime to make it easier to fall asleep, plus stress management practice.
Scroll through social media
Go to bed
Going to bed on time makes it easier to get up in the morning and get active.

Lifestyle Coaching to Reverse Diabetes


A diabetes reversal plan is easier to follow with a good guide such as Lark DPP. Your personal Lark coach offers education on ways to make healthy lifestyle changes and turn them into habits to lower the risk for diabetes. Lark is available 24/7 to chat and to provide personalized suggestions and instant feedback. For example:

  • After logging a meal, you might learn what were some great choices and what you might think about changing next time.
  • When you track your physical activity and exercise, Lark might remind you of your goals and progress towards them.
  • When your sleep the previous night is lower than normal, Lark might give you some pointers on how to get more sleep and/or get through the day without caving into excessive sugar cravings related to sleep deprivation.

Lark can send reminders to get active or log a meal, and can provide insights linking weight loss progress to health behaviors. Your Lark coach can even help you through stress management exercises!

Earlier is better when it comes to reversing insulin resistance, so it makes sense to get started as soon as possible – maybe even today! Almost anyone can lower blood sugar or even reverse prediabetes, but it is a lot easier when you have a personal lifestyle coach like Lark in your pocket. Your Lark coach is available 24/7 through your smartphone to offer practical advice and encouragement, and to provide instant feedback when you log meals, exercise, and weight. Lowering blood sugar can feel natural as you earn celebratory badges for good choices and develop healthy habits.

Looking for a Diabetes Prevention Program?

You could be eligible for Lark – at no cost to you. Find out in 1 minute!

Lark Diabetes Prevention Program is designed to help you lose weight and make other healthy lifestyle choices by taking it one small step at a time. Lark uses established behavior change strategies to help you turn small changes into long-term habits for success. The program is based on a proven program from the Centers for Disease Control and Prevention (CDC) and is backed by experts in nutrition, weight loss, exercise, sleep, and stress management

Millions of Americans have health insurance that covers Lark’s Diabetes Prevention Program for eligible members, and you may be one of them! Click or tap here to find out whether you qualify. You may even get a free smart scale and Fitbit as you get started on one of the most exciting and important adventures of your life!