Welcome to our uplifting journey through 'SPARKING HOPE IN TYPE 2 DIABETES REVERSAL!' We delve deep into the question, 'Is type 2 diabetes reversible?'

Well, for many of us, the answer is a resounding YES!

We'll explore the steps needed to kickstart your journey towards reversing type 2 diabetes, including the incredible benefits of regular exercise, effective weight management strategies, and cultivating healthy habits.

But let's be honest – there might be obstacles ahead. However, with each challenge comes the chance to emerge even stronger than before.

Now, let's talk about something close to our hearts: the impact of type 2 diabetes on women, especially those over 50. As women undergo the hormonal changes of menopause, the risk factors for type 2 diabetes may increase.


But when we're determined and know what we're doing, we're more ready to face challenges ahead, making success more likely.

And for those already living with type 2 diabetes, we know there are extra hurdles to overcome, and the journey may feel like an uphill battle.


But guess what? You're not alone; with dedication and perseverance, you can work towards turning the tide on your diabetes journey.

So get ready, ladies. With 'SPARKING HOPE IN TYPE 2 DIABETES REVERSAL,' we're on a mission to reclaim our vitality and feel energised again.


Diabetes, also called diabetes mellitus, happens when your body doesn't make enough insulin, a hormone that helps control sugar levels in your blood.

Introduction to Diabetes and Insulin

When we talk about diabetes, we're talking about a problem with insulin – the key hormone in the body's energy system.

It's super important because it helps turn sugar into energy. But if you don't have enough insulin, or if it's not working properly, it can be dangerous.

Words variations on Diabetes, such as diabetes mellitus

It's like running low on fuel for your body's engine, which can lead to big problems. So, ensuring your insulin levels are right is crucial for staying healthy and strong!

Comparison of Type 1 and Type 2 Diabetes, Genetics and Lifestyle Factors

In this article, we're focusing on type 2 diabetes, not type 1.

The big difference lies in how they start: type 1 diabetes typically develops early in life due to an autoimmune response that destroys insulin-producing cells in the pancreas, resulting in a severe deficiency of insulin.

Individuals with type 1 diabetes must regularly administer insulin, either through injections or an insulin pump, to manage their blood sugar levels and sustain life.

Graphic family tree - family history type 2 diabetes increases  risk

On the other hand, type 2 diabetes often occurs later in life and is influenced by genetic factors and lifestyle choices, such as diet and exercise habits.

While lifestyle factors such as diet and physical activity play a significant role in its development, having a family history of type 2 diabetes increases an individual's risk of developing the condition.

Although simply having a family history of type 2 diabetes doesn't mean you'll get it.

While insulin is still produced in type 2 diabetes, the body's cells become resistant to its effects, leading to elevated blood sugar levels.

Lifestyle changes play a significant role in managing type 2 diabetes, especially in newly diagnosed individuals or those in the early stages of the condition, but complete reversal may not be possible.

Therefore, since lifestyle choices are a primary influence on type 2 diabetes, there is a chance that we can reverse it. By 'reversing,' we mean achieving remission, as type 2 diabetes cannot be cured, but it can be managed effectively.

Insulin, Blood Sugar, and Glucose: Impacts and Consequences

So let's talk about how insulin, blood sugar - or glucose  - work together in your body.

Beta cells within your pancreas, a powerhouse near your stomach, produce insulin. Think of insulin as a superhero hormone - it helps keep your blood sugar (glucose) levels in check, giving you the energy you need to tackle the day.

When you munch on carbs, they turn into glucose, causing your blood sugar levels to soar. But don't worry! Your pancreas jumps into action, releasing insulin into your bloodstream.

It's like a magical key that unlocks the cells in your body, letting glucose inside fuel your every move.

But here's the twist: if your body doesn't make enough insulin or it doesn't work properly, glucose can't get into your cells. This leaves your blood sugar levels sky-high, which isn't good news.

Persistently high blood sugar levels can be dangerous because they can damage organs and tissues over time, increasing the risk of serious health complications such as heart disease, kidney damage, nerve damage, and vision problems. 

That's why it's crucial to keep your blood sugar levels stable.

Increased risk of cardiovascular disease

Loss of Limb

Risk of Dying of Covid-19 Doubles   when you have type 2 diabetes

Feet Issues


Nerve Damage   numbness, pain or tingling in your hands or feet, digestive problems, bladder dysfunction

Vision Problems

Increased risk of heart attack and stroke

Kidney Damage

In essence, insulin is your body's superhero, ensuring your blood sugar levels stay balanced. When things go awry, the risks of long-term health issues skyrocket.

Therefore it is important to recognise the importance of insulin for its role in maintaining our health and vitality.

Getting Tested for Diabetes

Getting tested for diabetes is a vital step in taking charge of your well-being. The A1C test, also known as the haemoglobin A1C or HbA1c test, is a simple yet profound tool that uncovers insights about your blood sugar levels over the past 3 months.

If you or your doctor suspect diabetes or prediabetes, this test holds the key to vital information. By measuring the percentage of red blood cells with glucose attached, it sheds light on how your body is managing sugar levels.

High blood sugar levels mean more sugar is clinging to your blood cells, hinting at potential health concerns. Remember, only blood tests diagnose diabetes, so trust your doctor to arrange them for you.

haemoglobin A1C or HbA1c test

After undergoing the test, expect results in a few days. A high HbA1c indicates excessive sugar in your blood, raising the alarm for serious complications such as cardiovascular disease and issues with your feet.

Therefore, prioritise getting tested and seizing control of your health journey. Your health and well-being are paramount.


The risk of developing type 2 diabetes does increase with age, for both men and women. As we get older, our risk of developing type 2 diabetes can be influenced by a mix of genetic factors and the environment we're exposed to. This includes our diet, physical activity levels, and even exposure to pollutants or toxins.

Symptoms of Type 2 Diabetes

Type 2 diabetes can often go unnoticed for a while because its symptoms can be subtle or easily attributed to other factors. However, being aware of these symptoms is crucial for early detection and management.

So, let's explore the possible signs and symptoms to watch out for.

Graphic of a woman drinking water

t2d Symptoms

  • Increased thirst
  • Frequent urination
  • Unexplained weight loss
  • Chest discomfort: dull or sharp
  • Throat, jaw, or neck discomfort
  • Slow-healing wounds or sores
  • Back pain
  • Stomach pain
  • Throwing up or feeling sick
  • Feeling tired
  • Feeling dizzy
  • Trouble breathing
  • Swollen joints
  • Heart palpitations
  • Frequent infection: Frequent infections in the context of diabetes can refer to various types of infections, including urinary tract infections, skin infections (such as cellulitis or fungal infections), and infections of the gums or mouth.

    High blood sugar levels in individuals with diabetes can weaken the immune system, making them more susceptible to infections of different kinds.

But for women over 50, several factors contribute to a heightened risk.

Doctor examines toes

Menopause and Type 2 Diabetes - How Does the Menopause Affect Diabetes?

  • Changes Related to Menopause. As women hit the milestone of menopause, their journey with type 2 diabetes takes on new dimensions. Menopause, typically arriving around age 50, brings significant hormonal shifts that can tip the scales toward higher risk.

    These changes often trigger increased insulin resistance and weight gain, particularly around the midsection, paving the path for type 2 diabetes. Moreover, the drop in oestrogen levels during menopause isn't just about hot flashes—it's also linked to a surge in cardiovascular risk, sharing common ground with diabetes.
  • Increased Insulin Resistance: Aging doesn't just come with wisdom; it also brings a potential increase in resistance to insulin, the blood sugar-regulating hormone.

    This resistance can be fuelled by a decline in physical activity and muscle mass, coupled with a rise in fat mass. These changes can make it harder for the body to manage blood sugar levels effectively.
  • Lifestyle Factors: As the years roll by, it's easy to fall into habits that put us at risk: less movement, and less attention to what we eat. But here's the silver lining: these are changes we can control.

    By making shifts towards a more active lifestyle and healthier dietary choices, we can tip the scales back in our favour.

Armed with knowledge and determination, women over 50 can take charge of their health journey.

By embracing preventive measures such as maintaining a balanced diet, staying physically active, and monitoring blood sugar levels, we can rewrite the script on type 2 diabetes.

It's also crucial to keep up with regular check-ups. Early detection and proactive management can be game-changers, making all the difference in the fight against type 2 diabetes.

Woman pricking her finger to test blood sugar

Challenges in Reversing Type 2 Diabetes in Women over 50

Overall, while the main symptoms of type 2 diabetes are clear, older adults might see a shift in how they show up, along with a bigger risk of complications.

Thin woman going for a run outside

If you've been diagnosed with type 2 diabetes, reversing it presents additional challenges:

  1. Weight loss can be more difficult for women in menopause due to a slowing metabolism and increased insulin resistance, leading to weight gain around the abdomen. Boosting metabolism through exercise is essential.

    To reverse diabetes type 2, you are likely to need to lose a considerable amount of weight. Individuals who shed 10% or more of their total body weight within the first year after diagnosis had over three times the chance of achieving remission compared to those who gained weight during the same period. 
  2. Changing your diet drastically is necessary for sustainable weight loss, making it a long-term lifestyle change rather than a short-term solution. We'll delve deeper into diet later in this article. 
  3. Nerve pain, also known as diabetic neuropathy, is a common complication of diabetes, especially when it's poorly managed over time. This condition can make weight loss more challenging and affect motivation due to discomfort and limited mobility. 
  4. Another obstacle arises from foot issues, which can hinder exercise efforts. Prioritizing foot care becomes increasingly vital. Long-term nerve damage and circulation issues associated with diabetes may lead to complications like diabetic foot ulcers, as shown in a 2022 study.

    Consequently, individuals with diabetes face health risks when foot ulcers and infections develop, putting their well-being and lives at risk. 
  5. Complications: Older adults with type 2 diabetes are more likely to get hit with complications like heart trouble, nerve damage, vision woes, and kidney issues. Symptoms tied to these problems, such as chest pain, leg cramps, blurry eyesight, or swollen legs, might become more in-your-face, causing some worry.
  6. Delayed Wound Healing: Healing up from cuts and scrapes, especially on your feet, might take longer as you get older, and you might find yourself dealing with infections more often.

    Keep an eye out for signs like redness, swelling, or gunk oozing from wounds, and don't hesitate to get help if things don't seem right.
  7. Subdued Symptoms: Some older folks might not feel the symptoms of low or high blood sugar like they used to, due to changes in how their body works.
    This means that as people get older, their bodies may not react to low or high blood sugar in the same way as before. They might not experience the usual symptoms, which can be confusing.
  8. Increased Risk of Hypoglycaemia: Getting older makes you more prone to bouts of low blood sugar (hypoglycaemia), which can mess with your head, make you feel dizzy or weak, or leave you sweating bullets. Managing blood sugar levels and adjusting medications become paramount to ward off hypoglycaemic episodes.
  9. Health checks: In addition to monitoring glucose levels in your blood, doctors will need to regularly check other vital signs and parameters such as blood pressure, cholesterol levels, kidney function, eye health, and nerve function.

    These checks help in assessing overall health and detecting any complications associated with diabetes early on.


While type 2 diabetes may seem daunting, there's a glimmer of hope shining through. While a cure remains elusive, the possibility of diabetes remission is within reach, especially for those grappling with excess weight or obesity.

You can take a powerful step toward reversing diabetes, by starting a vital and challenging journey of substantial weight loss, fuelled by a low-calorie diet and regular exercise. It is all about stabilising your blood sugar levels.

The evidence speaks volumes: weight loss is the key to remission. And the earlier you start, the greater the chance of success. Remarkably, stories abound of individuals achieving remission, even years after their diabetes diagnosis.

Overweight woman in the gym, doing 'rowing' exercises


While progress can be promising, outcomes differ from person to person, and reversing diabetes solely through these means isn't guaranteed.

Seeking guidance from a healthcare expert is vital for tailored support and effective management strategies, instilling hope and empowerment along the way.

Extreme measures: Bariatric surgery can be a powerful tool for turning around type 2 diabetes. Studies show that for many patients, this surgery brings hope for significant improvement or even reversal of diabetic symptoms.

After the surgery, 60 to 80 percent of patients see positive changes within a year, often allowing them to reduce or even stop taking their diabetes medication. 

Graphic: surgeon in green clothing, ready to operate

While it's a big step, it's one that offers hope for a brighter future. However, it's important to talk it over thoroughly with your healthcare provider before making any decisions.

The NHS offers bariatric surgery to individuals who meet specific criteria. These criteria include having a BMI between 35 and 40 along with an obesity-related condition like type 2 diabetes or high blood pressure. 

But, bariatric surgery is an extreme way to conquer type 2 diabetes. There are other ways to pave the way towards reversing type 2 diabetes. And this is by adopting a healthy diet and changing your lifestyle habits.  So read on to find out more about this. With every step forward, you're one step closer to a brighter, healthier tomorrow. But remember, reclaiming your vitality will demand effort and perseverance.

Graphic of a scale and a overweight woman. Words 'lose weight'


Get ready for an exciting journey to reverse diabetes by learning about weight management strategies. We'll explore how your diet and lifestyle habits play a crucial role.

Take charge of your health and find out how to lose extra weight to feel your best. Wondering about the golden number for weight loss? Let's journey together to discover how much weight it takes to reverse diabetes.

Keep in mind, that you're dealing with type 2 diabetes, so it's important to talk over your plan in detail with your doctor.


A diabetes-friendly diet is your ticket to delicious meals while keeping blood sugar levels in check! Nutrient-packed foods that satisfy your cravings and provide the perfect balance of healthy fats, protein, and carbs.

Graphic: circle divided in 3: veggies, grains, protein

Stay on track by controlling the portion size on your plate.

Load up your plate with vibrant veggies, add a sprinkle of whole grains and fruits, and don't skimp on legumes like beans and lentils - they're superstars for stabilizing blood sugar and supporting gut health.

And don't forget to stay hydrated! Keep the water flowing to keep your body in top shape and help manage those blood sugar levels. You also need to start taking into account the time of eating, as it is not advisable to eat late at night.

According to ZOE Predict, individuals who avoid eating in the evenings experience positive metabolic changes, including reduced inflammation, improved glucose control, and healthier blood lipid levels.

What is a Healthy Diet? Click the link or read on to get more insights.

Everyone's journey with diabetes is unique. Some of us might struggle with weight, while others are surprised to discover they have diabetes despite not being overweight. This diversity reminds us that diabetes affects each person differently.

That's why it's crucial to have an open conversation with your doctor about your plans. They're there to listen, understand, and support you on this personal journey. If you find food choices and meal planning overwhelming, your doctor may refer you to a dietitian.

Dietitians specialize in nutrition and provide guidance on eating patterns that help manage blood sugar levels, taking into account your lifestyle, preferences, and nutritional needs.

A healthy balanced diet consists of:

graphic of a Balanced diet
  • Fruit and vegetables: They're packed with vitamins, minerals, fibre, and antioxidants. Be mindful of portion sizes for fruits, as some can be high in sugar.
  • Low-fat dairy or plant-based alternatives: Greek yoghurt and cottage cheese are examples of low-fat dairy products. With plant-based alternatives, look for those that are unflavoured and unsweetened to keep sugar intake in check.
  • Carbohydrates: Brown or wild rice, whole-wheat pasta, whole-grain bread, and quinoa are examples of whole grains that have more fibre, which helps control blood sugar levels.
  • Lean proteins: Chicken, turkey, fish (such as mackerel, sardines, and salmon), tofu, and eggs are filling foods without having too much negative effect on your glucose levels.
  • Healthy fats: Avocados, olive oil, nuts, and seeds are good for heart health and help slow the absorption of sugars into your bloodstream.
  • Legumes: Beans, lentils, and peas are excellent sources of fibre and protein. They can help manage blood sugar levels and are versatile in many recipes.
  • Portion Control: Paying attention to portion sizes helps manage calorie intake and blood sugar levels. Using smaller plates can be a helpful strategy.
  • Hydration: Drink plenty of water throughout the day. Staying hydrated helps manage blood sugar levels and overall health. Avoid sugary drinks and limit alcohol consumption.

Remember, when making dietary changes, it's important to consider your personal preferences, lifestyle, and any other health conditions.

Consulting with a healthcare provider or a dietitian can provide personalized advice

Explore different meal, and snack plans using the following links: 

Healthy Meal Planner for the week

to download your Healthy Eating Planner

Planning Your Meal

When considering your meal options, there are several factors to take into account.


  • Adopt a Healthy Diet: The Mediterranean diet is considered one of the healthiest diets around
  • Choose Nutrient-Dense Foods: Include spinach, kale, broccoli, blueberries, brown rice, oats, chicken breast, fish, lentils, chia seeds, flaxseeds, and Greek yoghurt
  • Control Your Portion Size
  • Eat More Fruit & Fibre
  • Stay Hydrated
  • Snack Healthy


  • Foods Labelled 'Suitable for Diabetics': These may have misleading claims and be unhealthy and costly
  • Eating After 8 pm
  • White Bread, White Rice, and Sugary Cereals: These are refined carbohydrates that quickly raise blood sugar levels and lack essential nutrients
  • Red Meat or Processed Meat: Such as sausages, hot dogs, and bacon
  • Baked Snacks: Such as cakes, cookies, and sweets
  • Sugary Drinks: Including fruit juices and sweet teas
  • Fried Food and High-Unhealthy Fat Items: Like fast food and fried snacks
  • High-Sodium Foods: Such as canned soups, processed meats, and salty snacks.


Below are a few meal-planning techniques & tips

  • Plan your meals for the week by downloading our weekly planner, and choose the healthy foods that are suitable for you
  • Opt for whole foods instead of prepared foods. Pre-packaged often contain added sugars, unhealthy fats, and high sodium levels
  • Read food labels carefully to check for hidden sugars and unhealthy fats
  • Plan your healthy snacks for the week
  • Plan your shopping list 
  • Keep a food journal 
  • Meal Timing: Eating your meals at regular times can help keep your blood sugar levels stable throughout the day.
  • Avoid skipping meals
  • Use olive oil when cooking
  • Cook at home: Prepare meals at home whenever possible, as it allows you to control the ingredients and cooking methods used
  • Meal prep in advance to have healthy options readily available throughout the week
  • Use smaller plates for your food and monitor your portion size to avoid overeating
  • Experiment with herbs and spices to add flavour without adding extra salt or sugar
  • Be flexible: Allow yourself some flexibility in your meal plan to accommodate special occasions or unexpected changes in your schedule, but aim to make healthy choices most of the time. 
  • Plan your meal using your plate: Fill more than half with vegetables. Allocate a quarter of your plate for proteins (e.g., lean chicken) and the remaining quarter for carbohydrates (e.g., whole grain pasta)
  • Join an online diabetes club for support, advice, and companionship: 
  • Graphic: lady with big eyes 'Exciting News'

    A More Extreme Approach

    The Personal Fat Threshold Hypothesis - Professor Roy Taylor

    According to Professor Roy Taylor, it is important to consider each person's Personal Fat Tolerance (PFT). Research indicates that exceeding one's PFT can lead to the development of diabetes.

    When the liver and pancreas cannot manage the amount of fat, diabetes may occur, regardless of whether one is overweight or within a healthy BMI range. Professor Roy Taylor recommends the 123 diet, involving rapid weight loss over two months, followed by a gradual return to normal eating patterns.

    For more information, listen to the complete podcast of "Professor Roy Taylor - Your Simple Guide to Reversing Type 2 Diabetes." As this method is quite radical, please consult your doctor if you are interested in trying the 123 diet. 


    Now, let's discuss how your daily habits can aid in reversing type 2 diabetes. On average, people with type 2 diabetes need to lose around 30 pounds (approximately 13 ½ kilos) to see significant improvements.

    Research by WebMD indicates that many individuals who successfully reversed their type 2 diabetes shed 30 pounds or more. In addition to maintaining a healthy diet, making lifestyle changes is crucial.

    Remember, it's a long-term commitment, but with determination and support, you can achieve it!

    Type 2 Diabetes, Lifestyle Habits and Weight Loss

    The power of lifestyle habits in combatting diabetes type 2:

    • Prioritizing quality sleep
    • Engage in regular physical activity. Consult your healthcare provider for recommended exercises and consider hiring a personal trainer for guidance.
    • Maintain a healthy weight. Discuss with your doctor the weight goal you should aim for. Achieving and maintaining a healthy weight through regular physical activity and portion control can improve insulin sensitivity and blood sugar control. Make sure to exercise regularly.
      The American Diabetes Association suggests doing 30 minutes of moderate to intense aerobic exercises at least 5 days a week and also doing strength training at least two times a week.
    • Reach out to a dietitian to get advice on what foods to include in your diet and which ones to steer clear of. They can also provide you with helpful tips on how to shed some pounds.
    • Ensure you have the support you require: explore online and local support groups to stay motivated.
    • Reduce stress and keep your anxiety in check, as emotional strain impacts your blood sugar. Mastering relaxation techniques is key to diabetes management. Maybe try yoga, or Tai Chi.
    • Practice mindful eating: Being aware of what and how you eat can have a positive impact on digestion.
    • Stay hydrated: Drinking plenty of water throughout the day helps in regulating blood sugar levels and overall hydration.
    • Limit alcohol consumption: Excessive alcohol intake can affect blood sugar levels and interfere with diabetes management. Moderation is key.
    A sheet for download: this week's Activity tracker

    to download your Week's Activity Tracker

    • Quit smoking: Smoking can worsen diabetes complications and increase the risk of cardiovascular diseases. Quitting smoking can improve overall health and reduce diabetes-related complications.
    • Regular medical check-ups: Schedule regular appointments with healthcare providers to monitor blood sugar levels, blood pressure, cholesterol levels, and overall health. Early detection and management of any complications are crucial for effective diabetes management.

    Make sure to take your medications just as your doctor tells you to. Sometimes, people struggle to control their type 2 diabetes because they find it hard to take their medications correctly. It could be because of the cost, side effects, or just forgetting.

    It's vital to stay on top of your treatment plan.

    By incorporating these lifestyle habits into your routine along with a healthy diet, you can effectively manage type 2 diabetes and improve your overall health and well-being.

    Staying motivated in managing weight and weight loss can be challenging, especially when faced with obstacles.

    Reverse Diabetes 2  - Here Are Some Tips To Help You Stay On Track

    Find Your Why

    Understand the reasons behind your desire to lose weight. Whether it's improving health, boosting confidence, or increasing energy levels, having a clear purpose can keep you focused and motivated.

    Set Realistic Goals

    Break down your weight loss journey into smaller, achievable goals. Celebrate each milestone to keep yourself motivated.

    Surround Yourself With Support

    Share your goals with friends, family, or a support group who can encourage and motivate you along the way. Having a support system can make a significant difference in staying motivated.

    Track Your Progress

    Keep a record of your workouts, meals, and progress photos to see how far you've come. Seeing tangible results can boost your motivation and keep you on track.

    Stay Positive

    Focus on the positive changes you're making rather than dwelling on setbacks. Practice self-compassion and celebrate your efforts, no matter how small.

    Mix It Up

    Keep your workouts and meals varied to prevent boredom and keep things interesting. Try new exercises, recipes, or activities to stay engaged and motivated.

    Reward Yourself

    Treat yourself to non-food rewards when you reach your goals or milestones. Whether it's a spa day, new workout gear, or a fun activity, rewarding yourself can help reinforce positive behaviours.

    Stay Patient and Persistent

    Remember that weight loss takes time and consistency. Stay patient with yourself and stay persistent, even when faced with challenges or setbacks. Every step forward, no matter how small, is progress toward your goals.


    Explore the incredible journeys of women who conquered type 2 diabetes through lifestyle changes in these videos. Their stories showcase resilience, triumphs, and the strategies that paved their path to success.

    Get set to feel inspired and motivated on your journey toward reversal!


    In conclusion, the journey to reverse Type 2 Diabetes for women aged 50 and above is undoubtedly filled with challenges and obstacles.

    However, with unwavering determination and commitment, coupled with the right support system, it is entirely possible to overcome these hurdles.

    Remember, the path to reversal requires significant lifestyle changes, including adopting a healthy diet, regular exercise, and stress management.

    Stay motivated, even in the face of setbacks, as most individuals can achieve reversal with persistence. Reach out to healthcare professionals, family, and friends for support whenever you need it.

    You've got this! Keep pushing forward, you can overcome diabetes!

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    Birgit is a compassionate guide specializing in supporting senior women through life's transitions. Alongside her dedication to this cause, she finds joy in teaching piano, nurturing her garden, cherishing family moments, and enjoying walks. These activities fuel her creativity and bring depth and richness to her life.

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