Diabetes Wellness Plan

A free step-by-step guide to naturally control blood sugar for long-term success.

If you’re one of the millions of people living with diabetes, you know all too well the challenges it can bring to your daily life. From constantly monitoring your blood sugar levels to dealing with the potential complications that can arise, diabetes can be a daunting condition to manage.

No matter what type of diabetes you have, there’s good news: by taking the right approach, you can regain control of your health and even reverse type 2 diabetes and prediabetes. Our Diabetes Wellness Plan focuses on four key components: diet, sleep, stress, and exercise. Diet, sleep, stress, and exercise affect your hormones, which in turn impacts your blood sugar and can either worsen or improve diabetes. You can significantly improve your blood sugar levels and overall health by making changes in these areas.

If you, or someone you love, is new to diabetes, we recommend educating yourself on diabetes by accessing our comprehensive article What Is Diabetes?

In this Diabetes Wellness Plan, we’ll show you how to start your journey to control blood sugar and reverse diabetes naturally. You’ll learn practical and actionable steps you can take today to start making meaningful changes in your life. From easy-to-follow dietary adjustments to well-rounded routines, we’ll give you everything you need to take charge of your health and start living your best life.

Always discuss exercise with your doctor BEFORE starting any kind of exercise program. This is especially important if you are on medications. Full disclaimer here.

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Table of Contents


The food you eat plays a critical role in managing and potentially reversing diabetes. The key is to adopt a diet that is effective but also sustainable and enjoyable. We recommend a low-carb, high-fat approach, which has proven highly effective and satisfying for many people with diabetes. By following this approach, you can achieve better blood sugar control, feel fuller for longer, and enjoy a wide range of tasty, healthy foods without feeling restricted.

To follow a low-carb, high-fat diet, you’ll want to aim for approximately 50-100 grams of net carbs per day, 80-140 grams of protein, and plenty of natural fats. Net carbs refer to the total number of carbs minus the fiber content.

Our recipe database is packed with delicious low-carb, high-fat main dishes, appetizers, soups, bread, sides, and dessert recipes that make sticking to this approach a breeze. With recipes tailored specifically to this diet, you won’t need to worry about counting carbs or calculating macros. Simply choose from our extensive selection of mouth-watering dishes, cook them up, and enjoy the benefits.

Free 2-Week Meal Plan

To help you get started, we’re offering a free 2-week meal plan filled with nutritious and satisfying breakfast, lunch, and dinner recipes to help lower blood sugar levels while keeping you energized and satisfied. The best part? This meal plan is designed to minimize your time in the kitchen, with most recipes taking 30 minutes or less to prepare. You’ll enjoy leftovers from the previous night’s dinner for lunch, saving you time and hassle.

Free 2-week low-carb meal plan, week 1 recipes.Free 2-week low-carb meal plan, week 2 recipes.

The recommended low-carb, high-fat diet has been shown to have numerous benefits for individuals with diabetes. Research studies have indicated that this approach can lead to improved glycemic control, weight loss, and better insulin sensitivity (1, 2). By reducing carbohydrate intake and increasing healthy fats, individuals can experience better blood sugar control, decreased reliance on insulin or medication, and even potential reversal of type 2 diabetes (3, 4). The sustainable and enjoyable nature of this diet makes it a viable long-term strategy for diabetes management (5).

Diet Action Items

  1. Preparation (2-3 days)
    1. Review our 2-week meal plan and make any recipe swaps necessary.
    2. Use our grocery list for week 1 to simplify your grocery shopping trip.
  2. Get started!
    1. Follow our 2-week meal plan for breakfast, lunch, and dinner.
    2. Finish eating at least 2 hours before bedtime.
    3. Drink plenty of water (72oz for women and 104oz for men).
    4. Avoid alcohol and snacks between meals.
    5. Use our week 2 grocery list to keep up your progress.
  3. Keep going!
    1. Continue using our recipes for your meals after finishing the 2-week meal plan.
    2. Try to minimize snacking and avoid alcohol.


Sleep is usually a simple yet powerful change that can profoundly impact your ability to manage blood sugar levels. Adequate sleep is crucial because lack of sleep can increase cortisol levels, leading to weight gain and insulin resistance. By prioritizing restful and restorative sleep, you can help keep your hormones balanced and support your body’s ability to regulate blood sugar.

Establishing a consistent sleep schedule is a crucial component of getting quality rest. Adults typically need 7-9 hours of sleep per night, so it’s important to aim for this range and maintain the same bedtime and waketime throughout the week, including weekends. 

African American man sleeping on a bed laying on his side.

If you plan to exercise, consider making it a part of your morning routine and adjust your sleep schedule accordingly. For instance, if you aim to wake up at 5:30 am and need 8 hours of sleep, you should aim to be asleep by 9:30 pm the night before, which means going to bed by 9:00 or 9:15 pm.

By prioritizing a consistent sleep schedule, you can improve your overall sleep quality and better support your body’s ability to regulate blood sugar.

If you’re struggling with sleep, check out these 16 proven tips to help you get a better night’s rest.

Establishing a consistent sleep schedule and prioritizing restful sleep can significantly impact blood sugar regulation. Adequate sleep has been shown to improve insulin sensitivity and decrease the risk of insulin resistance (6, 7). Research suggests that getting 7-9 hours of quality sleep each night can improve glucose control and reduce HbA1c levels (8, 9). By following a consistent sleep routine and incorporating relaxation techniques, individuals can support their body’s natural mechanisms for blood sugar management.

Sleep Action Items

  1. Preparation (2-3 days)
    1. Determine your ideal sleep schedule. Consider morning exercise and your morning routine to determine your wake-up time. Count backward to calculate the time you need to be asleep to get 7-9 hours of sleep.
    2. Make any necessary adjustments to your schedule to ensure that you can maintain a consistent sleep routine.
  2. Get started!
    1. Implement your new sleep schedule by going to bed and waking up at the same time every day, including weekends.
    2. Create a relaxing bedtime routine to help you wind down and prepare for sleep. This could include reading a book, taking a warm bath, or practicing meditation or deep breathing exercises.
    3. Make sure your sleeping environment is comfortable, cool, and dark.
    4. Avoid electronics at least 1 hour before bed.
  3. Keep going!
    1. Stick to your sleep schedule as much as possible, even on weekends or days off.
    2. Continue to create a relaxing bedtime routine to help you fall asleep more easily.
    3. Avoid stimulants like caffeine and nicotine close to bedtime.
    4. Consider using a sleep-tracking app to monitor your sleep patterns and adjust as needed.


Stress significantly contributes to elevated blood sugar levels, as it triggers the release of hormones such as epinephrine, cortisol, and growth hormones. While it’s true that you cannot always control external stressors, you can take charge of your response and management of stress to minimize its impact on your health.

By incorporating stress-reducing activities into your daily routine, you can significantly improve your ability to manage blood sugar levels. To help you reduce stress, we recommend incorporating these three activities into your life. These activities are simple and effective and can make a big difference in how you feel and how well you manage your diabetes.

  • Keep a gratitude journal: Writing down three good things that happened each day can help cultivate a more positive mindset and increase feelings of gratitude. This can lead to a more positive outlook on life and stress reduction.
  • Woman sitting with her legs crossed doing breathing exercises, one hand over her chest and one hand over her stomach.Follow a gentle stretching, yoga, or meditation series before bed: Taking a few minutes to stretch, practice yoga, or meditate before bed can help release tension in the body and calm the mind, making it easier to fall asleep and promoting a more restful night’s sleep. This can lead to feeling more refreshed and less stressed the following day. Here are some great videos to try: 
  • Practice breathing exercises: Taking a few minutes to practice deep breathing exercises can help relax the body and reduce feelings of stress and anxiety. Deep breathing can activate the parasympathetic nervous system, promoting calmness and relaxation. Incorporating breathing exercises into your daily routine can help you feel more relaxed and better able to manage stress throughout the day. You can use apps on your phone or smartwatch or watch videos that guide you through different breathing techniques. Here are a couple of videos we recommend: 

Managing stress is crucial for individuals with diabetes as it directly affects blood sugar levels. Stress-reducing activities, such as practicing gratitude, gentle stretching or yoga, and deep breathing exercises, have been shown to lower cortisol levels and promote relaxation (10, 11). Studies have demonstrated that reducing stress through these techniques can improve glycemic control and enhance overall well-being (12, 13).

Stress Action Items

  1. Preparation (2-3 days)
    1. Find or purchase a small journal or notebook for your gratitude journal.
    2. Research and identify stress triggers in your daily life.
    3. Watch the videos for gentle stretching, yoga, or meditation before bed. Find one that you like and bookmark it for easy access.
    4. Review the videos on breathing exercises. Practice these a few times to familiarize yourself with the technique. This will make it easier to incorporate when you’re feeling stressed if you’ve practiced it beforehand.
  2. Get started!
    1. Keep a gratitude journal. At the end of the day, write down three good things that happened that day.
    2. Every night before bed, practice gentle stretching, yoga, or meditation. Follow along with a video or on your own.
    3. When you encounter a stressful situation, take a step back and practice deep breathing exercises to help calm your body and reduce stress and anxiety.
    4. Identify and avoid stress triggers whenever possible.
  3. Keep going!
    1. Explore additional stress-reduction techniques such as mindfulness, progressive muscle relaxation, or talking to a mental health professional.
    2. Check out our articles about stress and diabetes to learn more about the relationship between stress and blood sugar levels and other ways to help reduce stress.


Regular exercise can help improve your body’s sensitivity to insulin, leading to lower blood sugar levels. For people with diabetes, two key aspects of exercise are increasing the number of steps taken each day and avoiding a sedentary lifestyle. Once these habits are established, incorporating other types of physical activity, such as resistance training, can also be beneficial for managing blood sugar levels.

To improve your daily physical activity, begin by tracking your steps for 2-3 days using a free phone app, smartwatch, or inexpensive pedometer. This will help you establish a baseline and show you how many steps you take daily. From there, slowly increase your daily step count in small increments, starting with an achievable goal based on your baseline. For example, adding an extra 500 steps may be a great first goal for some, while others may be able to aim for a bigger goal of 2,000 or 3,000 additional steps.

Once you consistently hit your daily step goal, increase it again until you reach a minimum of 10,000 steps daily. Walking is a great way to increase your steps. Try going for a walk around your neighborhood or walking inside on a treadmill, indoor track, or even around the mall. You can also follow a step-based exercise video: 5000 Steps at Home | FAST Walking Workout.

Close up of woman tying her running shoes, view from the ankles down.

In addition to traditional exercise, spontaneous physical activity (SPA) is important for an overall healthy lifestyle. SPA refers to activities outside of structured exercise, such as walking around the house, the office, or walking to get the mail. Look for ways to increase your SPA throughout the day, and aim for at least 3 minutes of movement every hour to avoid prolonged sitting.

After consistently reaching your 10,000-step daily goal, consider incorporating strength training (or resistance training) into your routine for additional blood sugar management benefits. Strength training can help build muscle, improve insulin sensitivity, and reduce blood sugar levels.

Regular physical activity is a key component of diabetes management, and its benefits go beyond blood sugar control. Engaging in aerobic exercise, such as walking or cycling, improves insulin sensitivity and enhanced muscle glucose uptake (14, 15). Additionally, incorporating strength training exercises into the routine can help build muscle mass, further improve insulin sensitivity, and contribute to long-term blood sugar management (16, 17). Combining aerobic and strength training exercises has been associated with improved glycemic control, weight management, and cardiovascular health (18, 19).

Exercise Action Items

  1. Preparation (2-3 days)
    1. Consult with your doctor to confirm that you are medically cleared for exercise.
    2. Monitor your blood sugar levels. If your levels are consistently above 250 mg/dL, focus on improving your diet, sleep, and stress management before starting an exercise routine. Wait until your blood sugar levels are below 250 mg/dL consistently before exercising.
    3. Use a phone app, smartwatch, or pedometer to determine your baseline step count. You don’t have to increase your steps; just record your baseline number.
    4. Set an achievable daily step goal based on your baseline.
  2. Get started!
    1. Check your blood sugar levels and make sure they are below 250 mg/dL and above 100 mg/dL. If your levels are outside of this range, it’s best to wait to start exercising. Learn more about safe blood sugar levels for exercise here.
    2. Choose a low-impact activity, such as walking or following a step-based exercise video, and aim to reach your daily step goal.
    3. Increase your overall movement by incorporating spontaneous physical activity (SPA). If you have been sitting, try to move for at least three minutes every hour. It may help you set a reminder on your phone or smartwatch to keep you from being sedentary. Take the stairs instead of the elevator, park farther away from your destination, or play with your children or pets outside to increase your overall movement and daily steps.
  3. Keep going!
    1. Gradually increase your daily step goal until you consistently achieve at least 10,000 steps daily. Make sure to keep your goals achievable.
    2. If your doctor approves, consider adding strength training to your routine to build muscle and further stabilize and lower your blood sugar levels.

How to Get Started

“Start from wherever you are and with whatever you’ve got.” — Jim Rohn

You can get started with our Diabetes Wellness Plan in several different ways. Some individuals may prefer diving right in and making changes in all four areas simultaneously. However, others may find such an approach overwhelming, as it entails significant changes all at once. Don’t worry! You can also choose to focus on one area at a time, implementing those changes and allowing yourself to become accustomed to them over a few weeks or months before moving on to the next area. The key is to start in a way that is sustainable for you.

If you opt to tackle our diabetes wellness plan in sections, we recommend the following order: begin with diet, then prioritize sleep, address stress next, and finally incorporate exercise. Most people tend to observe the most noticeable changes in their blood sugar levels through dietary modifications, which is why we suggest starting with diet.

It’s crucial to listen to your body and avoid the temptation to do too much too quickly. 

Remember, these changes are meant to be incorporated into your life long-term, ensuring sustainability for years to come. This is not a quick-fix 2-week or 30-day program.

To make things convenient, we have created printable PDF outlines of our Diabetes Wellness Plan. You can choose the version that best suits your needs and preferences and keep a copy on your refrigerator or mirror for easy reference.

Gravel road in and out of focus with "Take the first step" written"


This version is organized into sections. It is specifically designed for individuals who prefer to focus on one area at a time, mastering it before moving on to the next area. This approach allows for a gradual and thorough understanding and implementation of each aspect.


This version combines all four sections. It is tailored for those who prefer to simultaneously address diet, sleep, stress, and exercise. By concurrently making changes in all four areas, individuals following this version can work towards a quicker comprehensive improvement of their diabetes and overall well-being.


Our Diabetes Wellness Plan provides a comprehensive and practical approach to naturally control blood sugar and improve overall health. By focusing on four key components—diet, sleep, stress, and exercise—you can take charge of your health and work towards reversing type 2 diabetes and prediabetes.

You may experience some or all of the following results by following this Diabetes Wellness Plan:

  • Improved blood sugar control, improved insulin sensitivity, lower HbA1c
  • Weight loss 
  • Increased energy levels
  • Better cardiovascular health
  • Enhanced well-being

It is important to note that individual results may vary, and it is advisable to consult with a healthcare professional before making any significant changes to your diabetes management plan. Regular monitoring of blood sugar levels and ongoing medical support are crucial throughout the process.

By following the Diabetes Wellness Plan and taking proactive steps toward managing your health, you have embarked on a remarkable journey of self-care and empowerment. Congratulations on deciding to take back control of your health and diabetes!

Remember, managing diabetes is a continuous process that requires commitment and dedication. It’s normal to face challenges along the way, but don’t be discouraged. Each step you take towards a healthier lifestyle is a step in the right direction. Celebrate your progress, no matter how small, and be proud of the positive changes you are making.

Know that you are not alone in this journey. Reach out to your healthcare team, diabetes support groups, or online communities for guidance, encouragement, and support. Share your experiences and learn from others who are on a similar path. Together, we can overcome challenges and achieve our health goals.

Keep up the great work, and remember to celebrate every achievement, no matter how small. You have the power to make a positive difference in your life. You’ve got this!

Wishing you continued success on your health journey.


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