War on diabetes newsletter 23rd August 2025
Welcome to the eleventh War on Diabetes newsletter, your weekly tips and ideas from someone who has had diabetes for five years and learned a lot about it. It's a practical and actionable guide to details your doctor probably won't have time to tell you about.
I've been struggling to get back to normal glucose levels after 'party week' and I don't think I can ever eat cake again ☹️ My theory is that I've completely replenished my glycogen stores and so have been struggling to get back to a normal glucose baseline. I've done a full day 38 hour fast to give my system a reboot on Friday, so hopefully getting back on track for next week.
Million step challenge
I'm up to 700,000 steps so well ahead of schedule to get to one million steps by the end of September. I've finally got decent replacements for the old Skechers.
Progress Update
This week has been a struggle to try to get back to a normal glucose range. Here's what not to do...
Read moreWhat I learned this week
Fructose and alcohol have similar metabolic pathways and in my opinion, cause insulin resistance and metabolic syndrome which is the precursor to type 2 diabetes. This week, I've outlined some practical tips on how to reduce the impact of fructose by understanding it's survival role in nature.
Read moreNew Recruit Tip
Monitoring glucose levels is important for managing diabetes but it's worth being aware of other metabolic triggers for high glucose which is the measurable symptom caused by effects of other dietary and lifestyle factors.
Getting your sleep routine right is vital in managing or reversing type 2 diabetesDiabetes Veterans
Hitting the wall is something I've done at least three times over the last five years. I've yo-yoed between reasonable HbA1cs of 42-60 mmol/mol (6-7.6%) and extremes of 100-133 mmol/mol (11-14%). Getting the result of 133 was the tipping point for me to decide to take control and learn my way out of the problem. I've had to be incredibly stubborn and strong-willed in disregarding medical advice "You don't need a CGM", "Nuts should be avoided because they contain a lot of fat", and "We don't recommend a ketogenic diet" despite it having been shown to put type 2 diabetes into remission. I've even been recommended weight loss drugs even after losing six stone. This constant gaslighting by the NHS has been the hardest thing to deal with and has stood in the way of me getting better faster. The feeling of disdain and lack of support makes you feel like giving up which is why I follow a lot of support groups on Facebook.
Ask questions and get support from the War on Diabetes Facebook groupThis week's food heroes
Pork and chicken soup with broccoli, leek, mushrooms and carrots
I had prepped some chicken broth from a roast chicken the week before which helps to make a quick and easy soup for mid-week dinners. Adding frozen veggies can make this a quick and easy low-carb dinner. Go easy on the carrots, as root vegetables tend to have a high glucose impact.
Roast lamb dinner
I find lamb is one of the lowest glucose impact options for a roast dinner. I think the high fat content makes it blunt the glucose response. Mustard, crushed garlic, butter, fresh thyme and rosemary make the perfect lamb marinade.
Ham and natto with goat's yoghurt and feta salad
Probably the lowest glucose response of any meal I've had this week. Leftover roast ham joint with a basic salad. I find yoghurt helps to dissipate the slightly unpleasant gloopiness of pre-soaked natto and chia seeds. Goat's yoghurt has a slightly more cheesy flavour than cow's. Greek feta cheese is a great source of C-15 fatty acid which helps to improve insulin resistance and keeps blood glucose low.
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