goodbye type 2 diabetes

8/18/2019 Goodbye Type 2 Diabetes

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COVER

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blabla, cacaturile alea de trademarks, asta nu e sfat medical, results

are not typical, etc

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Table of Contents

Introduction Page x

Chapter 1 - How Did You RE!!Y "et T#pe $Diabetes% Page x

Chapter $ - &hat 'and How( To Eat To Re)erseT#pe $ Diabetes Page x

Chapter * + How To ,o)e and Exercise ToRe)erse T#pe $ Diabetes Page x

Chapter + .leeping Your &a# To /or0allood .ugar Page x

Chapter 2 + The Hidden 3iller In Your Dail#

!ife Page x

Chapter 4 + How To Reclai0 Your Health InThe Easiest &a# Possible Page x

Conclusion Page x

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settle for 0uick fi&es or con(entional treatments * ) alwayssearced to understand all sides of a problem#

!et 0e be perfectl# clear + this is the best natural s#ste0out there on re)ersing diabetes and nor0ali9ing #ourblood sugar5 ) know tis because ) studied tem all and )a(e found all of tem to be effecti(e ! up to a certain point#On te oter and, none of tem ad an o(erall perspecti(e on

uman biolo"y, metabolism and olistic ealt# -ll tey'repromisin" is to lower blood su"ar so tat you'll a(e fast

results ! it didn't matter tat afterwards you were destroyin"your ealt wit wat pre(iously elped you#

Sar&a#t"& o(e. On t$"# note, I #$o!% /e &reat"ng a progra0

t$at pro0ote# #tar1"ng )or#e!' 'or 23 %a)# – I garantee )or /!oo% #gar !e1e!# *"!! %rop #"gn"'"&ant!)+ 4o*, I50 agen"# an% !"'e #a1"or+ 6

+is is different# I want #ou to be health# for life ! tat'swy )'ll be layin" out te wole picture for you to understand

so you can not only re(erse +ype 2 iabetes but also maintainyour ealt at te fullest for te rest of your life#

One last mention ! )o *on5t #ee an) #&"ent"'"& #t%"e#

0ent"one% $ere+ )t's not because tis wole metod isn'tpro(en scientifically actually ) could write 4 more books

detailin" te studies beind it5# )t's not because all studies outtere are biased and wron"# altou" 6.7 of tem truly are5#)t's not because ) don't care for scientific researc or don'tbelie(e in it# )'(e spent too many ours dwellin" on tem5

+e simple reason is tat arguing with scientific research isa double edged sword ! you can use it to claim anytin" istrue# )t's actually pretty ilarious ! )'(e seen countless e&pertsand doctors promotin" e(erytin" from (e"anism to 8aleo,

from e&treme fastin" to -tkins wit a reli"ious belief beindtem# $ut let's be onest ! tere's a "rain of trut beinde(ery one of tem# +e problem is tat all tese e&perts usete "rain of trut to construct a bi""er story around sometin"so tat it sounds appealin", lo"ically sound and 0te only true

solution#

) don't want to play tat "ame# My purpose ere is not to fillyour ead wit wortless information tat will make you e(enmore confused ! or to con(ince you of anytin" for tat

matter#

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My purpose, trou" tis book, is to elp you understand wy

all te approaces out tere wen it comes to i" bloodsu"ar and diabetes5 are limited and wat's te wole picture

beind your diabetes# Once you understand te wole picture,te ad(ice )'ll be "i(in" you will make perfect sense#

%ou won't need a 8# to understand wat )'ll be writin" ere

! )'ll do my best to break it down really simple for you# 9atyou will need, owe(er, is a willin"ness to read, understand

and apply all tis information to your life# Oterwise, you're just wastin" your time#

-re you ready to be"in: ;eep an open mind, apply all of tis

to your lifestyle and you'll see "reat impro(ements to yourealt#


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Chapter 1 + How Did You RE!!Y "et T#pe $Diabetes%

-s promised, )'ll "i(e you te onest answer? nobod# reall#has a definiti)e answer on that + especiall# the scientificco00unit#5

-ltou" science as ad(anced tremendously in te last

years, we actually don't know wat's beind cronic ealt

issues# One of te bi""est reasons wy is because scientificresearc is always lookin" for 0one definiti(e a"ent for allte arm done# +ey're lookin" for a (irus, a bacteria or

anytin" like tat wo tey can blame#

@nfortunately, tis is not ow cronic ealt issues de(elop !and tat's wy medical researc won't be unco(erin" any timesoon te real reasons beind cronic ealt issues# like +ype2 iabetes, eart disease, autoimmune diseases and so on5

- comple& interaction between en(ironmental factors,inerited "enes and daily abits lead to tese cronic ealtissues# )'m not a fan of blamin" your 0"enes or a certain(irus because, let's face it ! e&ternal factors matter less# 9atmatters te most is te autonomy, te self*preser(in" power

of your body also called immunity5, wic is e&actly watwe'll discuss trou"out tis book#

Aet's take a look at ow we umans e(ol(ed###

&e were hunter gatherers + hunting all da#8 foraging andgathering roots8 tubers and other plants5 &e 0o)ed allda# long to ha)e food on the table8 a roof abo)e our headsand a safe shelter5 !ife was tough and we had to wor6hard for the bare essentials of life5


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of cronic ealt issues e&ploded in te last century: )f youranswer is 0%es, you would be ri"t# @nfortunately, most

modern abits lead to insulin resistance ence, +ype 2iabetes5 and a slower metabolism wic opens te door

wide for all sorts of cronic ealt issues#Aet's start from te be"innin" ! what is T#pe $ Diabetes% It7sa disease in which blood sugar is abnor0all# high and thebod# cannot lower it on its own5 &h# is that% &ell8 in thecase of T#pe $ diabetics it7s because of a pheno0enoncalled :insulin resistance;5

Aet's take a step back ! wat is insulin, anyway: Insulin isthe :0aster hor0one; that naturall# regulates #our bloodsugar le)els5 ormally, wen you eat a meal, insulin will beproduced by te body to lower your blood su"ar# =ow doestat appen: $ein" a ormone, insulin is actually a 0bosstat tells te systems and tissues of te body wat to do# )ntis case, insulin tells all te cells in your body to take in

su"ar from te blood to process it inside scientifically it'scalled 0o&idiDin"5# +is is a 0win*win process ! te blood

su"ar is lowered, ence keepin" it at a normal (alue becausei" blood su"ar is to&ic to all tissues and or"ans in yourbody5 and te cells finally "et some 0food or fuel for teirbasic necessities#

o you understand ow tis works: /or0all# #ou eat8insulin is produced which tells the cells in #our bod# tota6e so0e sugar fro0 the blood + hence reducing it andgetting the fuel #ou need for #our cells5

ut what is insulin resistance% +is is were tin"s "owron"# $ecause of (arious stress factors like too few

calories, too many of te wron" kind, too less sleep, too mucpsycolo"ical stress and so on * we'll del(e deeper into temin just a second5, te cells in te body become immune to

insulin's action ! or wat is calledlower insulin sensiti)it#;#%ou eat food, insulin is produced but to no a(ail ! te cellsare deaf to its commands# =ence, tey will not take up su"arfrom te blood ! keepin" blood su"ar i" for a lon"er timeand alterin" te cells' ealt alto"eter#

.o wh# did this happen% -s ) was sayin", a cumulation ofstress factors o(er a lon" period of time5 led to ano(erwelm tat te body couldn't process anymore ! so itstarts malfunctionin" in (arious ways# +at's one more reason

wy te medical community won't be deciperin" any time


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soon te de(elopment of cronic ealt issues ! becausee(ery body reacts in a different way for e(eryone#

&hat are these stress factors% 9ell, not eatin" enou" isone of tem# Or eatin" too muc of unealty foods# Fittin"all day is a bi" stress factor ! as well as o(er e&ercisin"# otsleepin" enou" at least > ours per ni"t5 is a bi" stressfactor ! or "ettin" a low uality sleep# $ein" constantly

stressed out by job deadlines, bills, debt, family members andso on is one of te "reatest stress factors also#

ow ima"ine tese factors pilin" up o(er te years, pusin"

te en(elope arder and arder# +e body cannot sustain sucstress o(er time, as it's used only wit acute or sort term5

stress factors# Flowly, cells starts malfunctionin" encebecomin" a uestion of time until tis appens at a bi""erle(el# 8air up tese factors like under eatin" for lon" periodsof time ! aka dietin" ! wit o(ereatin" afterwards or sittin"

all day and ten e&ercisin" (ery ard for one our5 and you'redoublin" te stress burden on te body#

Can )o #ee $o* #tre## "# gett"ng $"g$er an% $"g$er a# t"0e pa##e# /) an% $o* 7"n1"#"/!e8 "t "#9

.o all these stress factors pile up and negati)el# affect cells0etabolis0 which leads to lowering cells insulinsensiti)it# leading to what is called :insulin resistance;5 +is is a key point ri"t ere#

Cell metabolism or simply put, 0metabolism5 is like an

en"ine for your body# ependin" on te ealt of yourmetabolism, your body functions can run well or can slow

down and start malfunctionin"#

=ere we are, at te eart of te problem# +e root cause of te

problem isn't sometin" 0tan"ible * and te factors tat led totis aren't sin"ular in nature# +at's wy it's so ard to put afin"er on it and tat's wy people don't a(e te results teywant ! because re(ersin" your diabetes isn't as easy as takin"a pill or eatin" less of sometin"#

The root cause of the proble0 is 0etabolis0 which8 ifaltered8 leads to blood sugar 0anage0ent issues 'or:insulin resistance;8 as it7s called(5 =ence, if we want tosol(e te problem at its core and not a(e to deal wit it later

on or wit bi""er issues because of 0uick fi&es5, we a(e

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to eal our metabolism# Founds lo"ical enou":

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important factor wen it comes to normal blood su"ar le(elssimply because we do it so often#


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unealty5 in nature# suc as tryptopane and oters5 +at's wy

meat isn't te ideal source of protein#

9at ) would su""est, instead, is consu0e 0ore dair# and eggs5 @nfortunately some people may be more sensiti(e or e(enintolerant5 of dairy ! tat's wy you mi"t need to start consumin"

little uantities of it and build up from tere# )t is imperati(e tatyou "et your dairy and e""s from te best natural sources possible

! if you buy tem from con(entional stores, comin" from factory

farms, you will do more arm tan "ood#

nother great source of protein 'and an extraordinar# healthfood( is broth soup5 o you remember te cicken soup your"randma was makin" you: 9ell, it turns out tat was (ery ealty

because of te protein from te bone marrow# $rot soup contains"lycine, an aminoacid tat's i"ly anti*inflammatory and ealin"

to your metabolism, "ut and oter systems# )f you're unwillin" to

cook your own soup, you can consume "lycine from oter i"uality sources suc as Fweetamine and F@8A)ME+ GA)C)-#

If #ou reall# want to eat 0eat8 ai0 for red 0eat fro0 bigani0als such as beef8 la0b8 sheep8 wild ga0e and so on5 because of te aminoacid profile of teir meat5 -(oid pork,

cicken and smaller animals alto"eter#

%ou don't need to worry too muc about protein ! just eat some

dairy and e""s (ery day and make sure you "et enou" of te restof te foods# E(ery food out tere as a percenta"e of protein so

you don't need to worry about your intake#

/utrient @* + Carboh#drates

Carboydrates are te new e(il tat most e&perts blame for

diabetes# 9ile tis does a(e a "rain of trut to it as any oter

0teory out tere5, it's far from bein" totally true# )ndeed,carboydrates raise blood su"ar muc more tan protein and fat

but on te oter and, in a ealty body tis souldn't be a problemas te blood su"ar would be mana"ed immediately by te

production of insulin and a ealty insulin sensiti(ity#

$lamin" carboydrates for i" blood su"ar is like blamin" winter

for bein" cold ! if you're not well dressed, of course you're cold#)t's te same wit diabetes and i" blood su"ar ! if you

consistently abused your body o(er te years, it's not

carboydrates' fault wy your blood su"ar is out of wack# It7s#our 0etabolis0 'hence8 lower insulin sensiti)it#( that7s theproble05

)n te first nutritional pase of tis plan you souldn't eat

carboydrates at all e&cept for some watery (e"etables5 but after /

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weeks you sould slowly reintroduce tem in your diet#

+e best carboydrates are starc and simple su"ars# Ftarc is

represented by bananas especially "reen ones impro(e your

insulin sensiti(ity5, potatoes and rice# %ou can also supplementwit resistant starc $ob Mills link5# Fimple su"ars suc as oney

and fruit are (ery ealty and ealin" to your metabolism#

Aet's be clear on one tin" ! you can do fine e(en "reat5 on a (ery

low*carboydrate diet# %ou'll feel like all your ealt callen"esare sol(ed and you found te =oly Grail# =owe(er, after a few

weeks you'll start feelin" weaker, diDDy and all sorts of problemswill appear# +at's because a (ery low carboydrate way of eatin"

is dama"in" to your metabolism on te lon" run e(en if it seems

like a "ood idea on te sort term, lowerin" blood su"ar and losin"some wei"t5#


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way of eatin"

)n tese 3. days, you will also a(e te opportunity to work on

oter areas of your ealt suc as e&ercisin", sleep and stress

mana"ement5 tat will also elp wit your blood su"armana"ement alon" te way ! especially after introducin" more

carboydrates like starc and simple su"ars5#

8ase 2 is were you start addin" carboydrates to create a more

sustainable way of eatin" on te lon" term wile impro(in" insulinsensiti(ity and ealin" your metabolism furter, wile still workin"

on oter areas of your ealt# sleepin", e&ercisin" and so on5

This plan has been created so that #ou ha)e the 0axi0u0results with the least of effort8 while culti)ating the best out ofe)er# change5 ) do not like doin" 0as muc as possible * instead,)'ll elp you do as least as possible wit te "reatest positi(e

impact#

Founds "ood: Great, ten let's di(e in into te two nutritionalpases#

Phase @1 + Aer# !ow Carboh#drate Diet for *B Da#s

)n tis pase, you'll aim to eat a diet (ery low in carboydrates te0Fu"arless 8rinciple, remember:5 wile "reatly reducin"

consumption of polyunsaturated fats#

$asically, ere's wat you can and sould5 eat in unlimited

uantities?* butter and coconut oil, to be used as cookin" oils or put in coffee

or tea* red meat suc as beef, (eal, seep and wild "ame

* e""s

* dairy suc as milk, ceese, cream and butter* brot soups

* watery, unstarcy (e"etables

%ou must make sure you're "ettin" tese foods from te mostnatural (enues possible ! especially te e""s and dairy as tey arete most susceptible to modifyin" teir cemistry because of teir

ori"inal en(ironment# -(oid buyin" dairy from commercial (enues ! it sould be unsweetened and raw, unpasteuriDed# -(oid any pork

products#

@se salt abundantly and use oter spices as muc as you want#

sa0ple 0enu for this wa# of eating would loo6 li6e thefollowing

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$reakfast ! / e""s omelet cooked in coconut oil wit some ceese,

a lot of salt, pepper and curryFnack ! coffee wit butter, coconut oil and cinnamon it tastes

delicious5

Aunc ! O(en roasted beef wit tomato and cucumber salad witbutter on te side

Fnack ! - "lass or two5 of milk wit a lot of salt in itinner ! $rot soup wit coconut oil or butter5

)'m sure you can use your creati(ity to create more di(erse recipestan tese ! ) like to stick to te basics and keep it as simple as

possible#

)n te meantime, don't for"et to start e&ercisin" ceck Capter 35

wile impro(in" your sleep see Capter /5 and stress le(elsCapter 45#

=ere are some additional strate"ies to consider to lower your bloodsu"ar e(en more?

1( Eat Aegetables &ith E)er# ,eal

Ve"etables lower te speed at wic nutrients are absorbed, ence

"i(in" te body more time to mana"e te blood su"ar# Eat tem at

e(ery meal if you want to lower your blood su"ar e(en more#

$( !ower Protein Consu0ption

8rotein raises blood su"ar more tan fat and e&cessi(e

consumption of protein mi"t be a cause of i"er blood su"ar# +rycuttin" down on red meat, ceese and milk and eat more fat

instead#

*( Eat ften Enough

Fome people are so imbalanced pysiolo"ically and ormonally

tat if more tan 2 ours pass by witout eatin" sometin", teirbody enters star(ation mode# $ecause of te production of stress

ormones in tis situation, blood su"ar rises dramatically#

+at's wy you sould eat often enou" ! don't stuff yourself but

you sould feel full after e(ery meal# )f you suddenly feel cold,weak or drowsy, "o for a snack,

( se .upple0ents

Vitamin 3, ma"nesium and "lycine are te best naturalsupplements out tere wen it comes to impro(in" blood su"ar

mana"ement#

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2( e Patient

)n tis instant "ratification a"e, people want it all now# 9en it

comes to biolo"y, tin"s mo(e a bit slower tan tat# )t took many

years to de(elop i" blood su"ar and diabetes ! you cannot e&pectit to "o away wit a 0miracle pill or some 0trick# )t takes time to

undo te dama"e, at least as muc as it took to do it in te firstplace#

=a(e patience and appreciate e(ery little impro(ement# +ispro"ram works and it will work for you also if you apply it to your

life#

Phase @$ + ,oderate Carboh#drate Diet

)n tis pase, you'll to increase carboydrate consumption in your

diet, pro(ided te fact tat you sticked to your pre(ious 3. days

pase#

+e same foods from te pre(ious pase apply, only now you canconsume more starc and simple su"ars, suc as?

* for starc you can consume "reen bananas, potatoes and riceH youcan supplement wit resistant starc A); $O$ M)AAF5

* for simple su"ars you can consume any type of fruit, oran"e

juice, oney, mollasses

-pplyin" tis to your already stable5 foundation is easy ! eat tefruit wen te time comes for a snack and incorporate te starces

wit your main meals#

%ou mi"t see your blood su"ar le(els raise after suc meals !

a(e patience# %our body is slowly adjustin" and your insulinsensiti(ity is low because of te first pase of eatin"# )n one mont

ma&imum you sould a(e normal blood su"ar a"ain, as you did in

te first pase of eatin"#

) sould mention tat tis is not for e(eryone# Fome people are insuc an ad(anced state of diabetes tat te moderate carboydrate

consumption doesn't elp tem at all, e(en after one mont ofadaptation# )n tese e&treme cases, ) su""est you stick permanentlyto te first pase of eatin" wile impro(in" te rest of te areas

sleepin", e&ercisin" and so on5#

One last mention on tese nutritional pases ! a)oidperfectionis0 and obsession5 +is is a poor mentality deri(edfrom dietin" tat isn't ealty, neiter pysiolo"ically or

psycolo"ically# on't fret if you 0slip from time to time ! wat'sessential is tat at least .7 of te time you stick wit tese

nutritional pases#

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)t's imperati(e tat you eat enou" calories, e(en a bit more to keep

your metabolism i"# +at's wy ) recommend stickin" to * solid0eals per da# and incorporate snac6s if #ou feel the need to5

+o calculate your number of calories on a daily basis, use tis linkttp?IIwww#freedietin"#comItoolsIcalorieJcalculator#tm

- (ery elpful trick is to plan your meals at least a day before#

;nowin" before and wat you're "oin" to eat especially if you're

cookin" or preparin" it well in ad(ance5 takes a lot of 0"uessin"out of te euation, makin" you muc less susceptible to

0e&ceptions and stress# =a(in" few options to coose from elpsand e(en eatin" te same dises wit some minor can"es, of

course5 o(er and o(er a"ain will take out te 0"uessin" part from

te euation#

+e better you plan in ad(ance, te better prepared you are and te

most successful you will be#

ow tat you know e&actly wat to eat and wen, let's "o intoanoter important part of te re(ersin" diabetes system !

mo(ement and e&ercisin"###

Chapter * + How To ,o)e and Exercise ToRe)erse T#pe $ Diabetes

)n tis capter you'll disco(er tat mo(ement and e&ercise is

sometin" far beyond wat te media and te fitness e&perts claimto be ! and wat are te most effecti(e strate"ies tat you can do to

lower your blood su"ar and re(erse your diabetes faster andeasier###

0E&ercise is one of te most ated words today# -nd for "oodreasons#

+e fitness and ealt industry a(e transformed mo(ement, wicsould oterwise be natural and pleasant, into a battle a"ainst our

own bodies and sometin" we 0must do as ard and often as

possible#

=ere are some more "reat news ! #ou do not ha)e to exercise athigh intensit# until #ou pu6e and #ou don7t ha)e to de)ote0an# hours per da# Fust to be fitter8 lose so0e weight andre)erse T#pe $ Diabetes5

)n fact, fitness is (ery simple, easy and pleasant once you

understand ow to do it accordin" to your own personal needs#

+e main rule of e&ercise is tis ! don't do anytin" tat you don'tenjoy# +at's it# )f you don't enjoy runnin", "reat ! don't do it# %ou

don't need it, really# )f you don't like team sports )'m wit you

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ere5, ten tere's no need to force it upon yourself#

-noter important factor is tat you 0a6e sure #ou7re exercisingfor the right reason5 Most people e&ercise to lose wei"t and lookbetter naked# 9ile tese are "reat moti(ators and tey're animportant part of life, a(in" tese reasons won't take you too far#

ot to discoura"e you but )'m just bein" onest wit you#

+e sin"le bi""est main reason wy you sould e&ercise is because

you want to feel better in your body# wic includes a(in" alower blood su"ar and bein" diabetes free, of course5 . minutes ten take a 4 minute break# ) "uarantee your

producti(ity at work will soar also and you'll feel muc moreener"iDed#

9at sould you do in tose 4 minutes: -nytin" you want, really#

9alk a bit# Ftretc as you see fit# o some pusups or suats if

you're really dedicated# Kump for joy or "o eat sometin" !wate(er you do, just stand up and mo(e#

This is an i0portant principle #ou need to re0ind #ourself as

0uch as possible + #ou need to 6eep 0o)ing throughout theda# as 0uch as possible5 on't do anytin" craDy and no need fore&treme measures# Kust mo(e and en"a"e your body trou"out te

day ! it's tat simple#

+e ne&t important principle you need to apply is to incorporate

more walkin" into your daily routine# 9alkin" is, simply put, tebest and simplest e&ercise out tere ! it's easy and anyone can do

it, anywere tey like# %ou don't need to "o at a certain pace oranytin" like tat# -im to walk at least 3. minutes per day at a

comfortable place ! later on, if you feel like it, you can walk more

briskly#


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! be it in te mornin", after lunc or in te e(enin"#

%ou can do tis anywere but for ma&imum results, ) su""est a

natural settin" ! forests are te best places for walkin" in my

e&perience# 8arks are also "reat, beaces and so on# 9at'simportant ere is tat te air is fres so tat you don't inale air

pollutants5 and you sould feel disconnected from te daily worriesand troubles, immersin" yourself in nature and in te acti(ity itself#

9alkin" lowers blood su"ar not only immediately especially if

you're doin" it after eatin"5 but also in te lon" run because itraises insulin sensiti(ity and impro(es your metabolism#

This is the absolute 0ini0u0 #ou should be doing on a dail#basis ! a(oidin" prolon"ed sittin" for more tan >. minutes5wile "ettin" 0mo(ement breaks as muc as possible and walkin"for at least 3. minutes at least once per day# )f you mana"e to do

tese on a daily basis, ) "uarantee you'll see your blood su"ar

lowerin" eac day and you'll feel better and better like youwouldn't belie(e#

)f you want to "o beyond, tere are a lot of options for you out

tere ! tese are not mandatory but as you pro"ress in ealt andfitness you mi"t want to try tem out# %ou can start stretcin" try

some %o"a classes or just some simple stretcin" e&ercises you can

do anywere5# ) recommend you do tis simple routine ! it willonly take you about 1. minutes and it's (ery efficient and pleasant#

Chec6 out the follow-along )ideo on YouTube here#

E(er ad a obby you enjoyed: 9ell, maybe it's time to "et back it

! or e(en try new ones# Martial arts, tennis, "ardenin", ridin" abicycle, dancin" ! wate(er you like doin", do it more often#

+e ne&t le(el is represented by bodywei"t e&ercises# 8usups,

suats, dips, pullups ! tey're all fantastic for de(elopin" stren"t,

fle&ibility and fitness, not to mention tat tey "reatly elp witinsulin sensiti(ity and impro(in" metabolism wic you know

wat means ! lower blood su"ar#

on't "et o(erwelmed ! you don't a(e to do all of tem at once#Ftart by "ettin" up e(ery >. minutes and mo(in" around# +enscedule a 3. minutes walk e(ery day# +is is te absolute

minimum you sould be doin" ! ten you can ascend to oter moreintense acti(ities#

)t's essential tat you start slowly and enjoy te process ! oterwiseyou'll uit and stop doin" tese simple fitness e&ercises# Go at your

own pace and make it fun ! listen to some music wile doin" it,brin" alon" your spouse or friends or maybe your do", if you a(e

one5# Momentum is a powerful force ! te more you stick to it, te

easier it becomes, te more pleasure it brin"s and te better you

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https://www.youtube.com/watch?v=TJElLrpBetchttps://www.youtube.com/watch?v=TJElLrpBetc


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problems and you won't know wat it you ! because you didn't

allow for your body to reco(er from te daily stresses#

Fo ow muc sould you sleep anyway: 9ell, te absolute

minimum is > ours ! anytin" below tat and your bodydrastically increases stress ormones production because it tinks

it's "oin" trou" a (ery stressful period#

-ctually, ) would recommend sleepin" at least B#4 to ours per

ni"t ! tis seems to be te ideal time for most people but tena"ain e(eryone is different ! you mi"t 0"et by on less sleep or

you mi"t need more# 9at you sould take into considerationere is tat you souldn't aim for te minimum uantity of sleep

possible ! instead, aim for te least uantity of sleep tat will make

you wake up refresed and fully recar"ed#

-s we all know, uantity isn't e(erytin" ! uality is as least if not

more5 important# Most people a(e terrible sleep uality ! coupletat wit a lack of uantity and you can easily see wy insulin

resistance is increasin" and i" blood su"ar is risin"#

Fo ow can you drastically impro(e te uality of your sleep:

.leep Principle @1 + ll !ights utG

Cut out all li"ts from te room were you're sleepin" ! tat means

puttin" up te curtains to block any outside li"ts and suttin" anyli"ts inside# ;eep te room as dark as possible and a(oid any

bri"t li"ts at least one our before "oin" to bed, as tey can

disturb your sleep patterns#

.leep Principle @$ + Create a .leep Ritual

One of te best strate"ies to impro(e your sleep uality is to create

a bed*time ritual# 9at tis means is tat you sould do a certainset of acti(ities before "oin" to bed ! acti(ities suc as a ot

sower, a ot tea, meditation, readin" a rela&in" book and so on#+e main tin" ere is to put your body and mind in te rela&ation

mode and to let tem know tat you're "oin" to sleep soon wicelps tremendously because it allows a period of adaptation anddown time#

.leep Principle @* + Re0o)e ll Electronics

$ecause of teir electroma"netic wa(es, electronics a(e tepower of ne"ati(ely influencin" your sleep patterns and your

circadian rytm# ) stron"ly su""est you remo(e all electronicsfrom teir sockets and a(oid any electronics for one our before

bed ! tat includes +V, computer and so on#

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Chapter 2 + The Hidden 3iller In Your Dail# !ife

.tress 6ills + literall#5

)'m talkin" about cronic psycolo"ical and emotional stress ere ! te one we all e&perience but deal wit differently#

Kob deadlines, family obli"ations, ta&es, money worries and so on#on't tink for a second tat tey are just 0ima"inary or 0it's all in

our minds# E(en tou"t tey mi"t be in our minds, teir effects"o muc fater tan tat ! into our bodies#

=ow does tat work: =ere's stress biolo"y 1.1 ! in any potentialdan"er, te body reacts by producin" stress ormones suc as

adrenaline, cortisol and oters# +e purpose of tese ormones is tosound te alarm and mobiliDe all resources in your body to deal

wit te potential treat accordin"ly# +e majority of blood flow

"oes to te muscles and eart to make sure you're fit for anypysical confrontation# $lood su"ar raises so tat muscles a(e

plenty of fuel# %our breatin" rate accelerates and so on#

=ere's te tin" tat will astound you ! te body doesn't make te

difference between a real, pysical treat and a psycolo"ical,ima"inary one# )n oter words, te body reacts te same e(en if

you are cased by a lion or you're a(in" your sales presentation infront of a bi" client#

Our bodies aren't euipped to face cronic stress ! we're bestadapted to face acute, immediate stress factors like pysical treats

or a sort term famine# 9en it comes to psycolo"ical stress, our

bodies react te same because it doesn't know any oter way tocope wit it# O(er time, as stress cumulates, te body is weakened

and o(erstressed from te many treats it as to face a"ain, wiccan be real or just percei(ed5 and it slowly wears down# +is

affects metabolism, blood su"ar mana"ement, immunity and

basically e(ery system in te body# @ncontrolled cronic stress willlead to cronic ealt issues e(entually because of its de(astatin"

effects#

Aet me put it in a more compreensible form ! e(ery time you

don't deal wit your stress, you're basically "oin" trou" a stressresponse like you would fi"t a lion# ow let me ask you ! ow

many times do you tink your body can fi"t a lion per day, e(eryday: ot to mention tat if you couple tat wit a lack of sleep,

lack of a "ood nutrition and so on### te results are disastrous in te

lon" term#

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Ftressful e(ents percei(ed or real5 drastically raise blood su"ar

because stress ormones raise it, bot in te sort term and in telon" term# +at's wy it's so important to mana"e your cronic

stress in te most natural and effecti(e way possible#

Fo wat can you do about it: 9ell, tere are many tecniues out

tere ! some work better tan oters# )'m "oin" to offer you temost effecti(e ones from my e&perience and from many oters'5

tat will brin" you te best results wit minimum effort on your

bealf#

Aet's start wit###

.tress Coping .trateg# @1 + Exercise

E&ercise is te most potent antidepressant e(er ! e(en more potent

tan parmaceutical antidepressants# +is can be e&plained

because of te cemicals tat te brain produces wen e&posed topain tese compounds are called L5 wic make you appier,

more resilient and resistant to pain and sufferin"#


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coose it more carefully# Ftudies a(e sown tat classical music

reduces depression, an&iety and stress but really, any music will do ! te only reuirement is tat it's low in beats per minute $8M5

and it sould be sootin"#

+ry listenin" to some cill out music, classical music, jaDD and so

on ! not only you'll feel more rela&ed but you mi"t disco(er somenew "reat music tat you can enjoy#

.tress Coping .trateg# @2 + ,editate

Meditation is one of te best ways to take control o(er stress andyour ne"ati(e tou"t patterns# +is is a (ery len"ty subject but

)'ll try to keep it as sort and effecti(e5 as possible#

9at does meditation mean: )t means bein" conscious of wat's

appenin" in tis (ery moment ! bot your body, your sensation,

your tou"ts and emotions ! witout losin" yourself to tem# +atmeans you sould take a ealty distance from your tou"ts and

emotions wile actin" like an obser(er#

+is enables you to become more proacti(e and it allows you toa(e a coice# 9en you're so en"rossed in your tou"ts and

emotions, you basically don't really a(e a coice ! you

automatically belie(e wate(er your mind is tellin" you# =owe(er,if you meditate, you can a(e te opportunity to obser(e wat is

appenin" in your mind and inuire if wat you're tinkin" andfeelin" is truly real or just an interpretation# more often tan not,

it's te latter5

+o culti(ate more of tis obser(in" and detaced attitude, ) su""est

you practice tis on a daily basis, 2 times per day# Kust take a seatin a comfortable cair, strai"ten your back, close your eyes and be

mindful of your breat# Obser(e te rest of your sensations in your

body and watc your tou"ts# %ou'll 0"et lost into tem, don'tworry ! wen tat appens just come back to your senses#

+is practice alone can "reatly enance your appiness and lower

your stress#

.tress Coping .trateg# @4 + reathing Exercises

$reatin" e&ercises are "reat for stress relief because you

o&i"eniDe te brain wic automatically "i(es you a boost of

ener"y and wellbein"# 9e're usually breatin" in a (ery limitedmanner wic affects bot our pysical ealt and our mood and

psycolo"y#

%ou can combine meditation wit tese breatin" e&ercises !

tey're a "reat combo# +is is wat you need to do? take a deep

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breat in wic sould take about 4 seconds5 and old it in for

about 3 to 4 seconds# Aet it all out e&ale5 for about 3 to 4seconds# +en wait anoter 3 to 4 seconds before breatin" in

a"ain#

8ractice tis for at least 1. repetitions 1*2 times daily ! you can do

tem especially wen you're feelin" stressed out# %ou'll see "reatimpro(ements in your mood#

.tress Coping .trateg# @ + Ha)e nl# Jualit# People roundYou

Aoneliness is a "reat psycolo"ical stress factor# )n fact, studies

a(e sown tat people wo felt lonely a(e been a(in" muc

i"er cances of a(in" eart attacks, cancer, i"er blood su"arand many oter ailments# 8retty interestin", u:

$ut ere's te tin" ! you can feel lonely e(en in te midst ofundreds of people# +at's wy it's crucial tat you better select te

people you spend te majority of your time wit# +ere's tis oldsayin" tat you're te a(era"e of te 4 people you spend te most

time wit# )t's absolutely true ! and it applies bot to your ealt,wellbein", appiness, finances and e(erytin" else#

%ou sould spend more and more time wit people wo areencoura"in", positi(e and a(e empowerin" abits in teir li(es#

Reduce or cut completely5 te time you spend wit people wocomplain, a(e unealty abits or are "enerally ne"ati(e all te

time#

+is mi"t sound like a clic but it's not# %ou'll feel te difference

only wen you try it and you'll kick yourself for not doin" itearlier##

.tress Coping .trateg# @ + .chedule :,e Ti0e;

9e're constantly amon" oter people, in noisy en(ironments andi" stress situations# 9e all need our pri(acy, our silent periods

and our personal time# @nfortunately, few of us take te time toproacti(ely scedule tat time in our pro"rams#

+is is one of te most important tin"s you can do for your ealtand wellbein" ! scedule your 0Me +ime# 9at does tat mean:

)t means you sould spend a couple of ours eac week just doin"

wate(er you feel like doin", away from oters wo mi"tinterrupt you from tat (ery acti(ity# 9eter tat means "oin"

fisin", "oin" to a mo(ie, "olfin" or wate(er else ! it's your timetat sould brin" you peace and silence#

Most people don't do tat because tey would feel "uilty ! tey

2B


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sould spend more time wit teir families or at work and so on#

=owe(er, te trut is tat if you don't take care of yourself you'llsoon realiDe tat you can't really be ne&t to someone else if you're

not feelin" well on your own# +at's wy it sould become a

priority to put yourself first and your pysical and psycolo"icalneeds5 and only afterwards in(est time in your oter obli"ations#

Ftart proacti(ely puttin" tose periods in your scedule now ! e(en

if tat means just sittin" somewere in silence and solitude# )t will

make a u"e difference in your wellbein", blood su"ar andappiness#

Fome eadline ere

+ese are some of te best strate"ies on stress mana"ement out

tere# Of course, tis is not all ! tere are undreds more tancould be e(en more effecti(e for suc, suc as takin" a massa"e,

aromaterapy, psycoterapy and so on# 9at's important is tat

you start implementin" tese principles and your life and puttin"your ealt and wellbein" first ! tat includes your psycolo"ical

and emotional wellbein" also wic as an enormous impact onyour pysical ealt#

-pparently, it mi"t seem tat we'(e "ot it all co(ered ! but tat

would be a false assumption# 9e talked about nutrition, mo(ement

and e&ercise, sleep and stress# 9at could tere be left: 9ell, temost important factor tat's "uidin" all tem from an in(isible

point ! it's intan"ible, in(isible and you can ardly notice it###

)t's your attitude and mindset towards e(erytin" tat we talked

about ! wic we'll be discussin" in te ne&t capter###

Chapter 4 + How To Reclai0 Your Health In TheEasiest &a# Possible

)n tis capter we're "oin" to discuss te mindset of most 0ealtconscious people, wat's faulty about it, ow you can a(oid te

worst traps tat will keep your sick and unealty for te rest of

your life and wat you can do to can"e your mindset and attitude,

wic will make implementin" te ri"t abits muc easier###

)'m "oin" to tell you te ard trut as always5 ! no matter ow

muc information you consume e(en if it's te 0ri"t type of

information, suc as in tis book, wic you'll find (ery ard5,notin" will can"e in your life if you don't apply it relentlessly#

%ou see, tere are millions of people wo buy doDens of books,e&pensi(e pro"rams, "o to i" end worksops and retreats to

0cleanse temsel(es and learn information tat can can"e yourlife# +ere are two ard facts tat you sould know about

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Hard


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pro"ram wic mi"t a(e worked better or worse5, surely you

felt a stron" inner resistance to continue wit wat you intended to#) know, it's (ery ard and emotionally callen"in"# $ut it can be

done#

%ou will a(e to under"o a wole transformation, not just can"e a

few tin"s about your nutrition and lifestyle# %ou will a(e tobecome a new person literally5 to incorporate tese can"es

woleeartedly in your life#

Aet me illustrate tis trou" an e&ample# Aet's take two different

fictional5 persons ere ! Kill and ;aren# +ey bot a(e +ype 2iabetes, constant i" blood su"ar and want to control it and

re(erse te diabetes if possible#

Kill is te type of woman wo dieted before and went on (arious

cleanses and ealt pro"rams witout too many "ood results# Fe

e(en tried some wei"t loss pills, some blood su"ar reducin"supplements and so on witout consistent results# Fe's con(inced

tat tere's 0sometin" out tere tat can elp er but se refusesto belie(e it will in(ol(e major can"es#

Fe ops from solution to solution, in(estin" a lot of money and

time witout "oin" to te source of te real problem# =er ealt

worses and se's becomin" increasin"ly desperate and an"ry,blamin" e(eryone for 0rippin" er off wile se's still a(in" er

old abits tat a(e been tere for decades, in spite of er efforts#

;aren, on te oter and, is a bit different# Fe too tried (arious

diets and pro"rams to lose some wei"t or reduce er blood su"ar#=owe(er, se feels tat's sometin" more to it# eep down, se

knows tat se's just scratcin" te surface and se's willin" tocan"e er daily abits for "ood to transform er ealt#

Fe decides to mo(e more, e&ercise a bit e(ery day and sleepmore# Fe implements one can"ed at a time and slowly impro(es

er life, mana"es er stress better and se can see clearly tat erblood su"ar is droppin" slowly# =er diabetes symptoms are

re(ersin" slowly and se feels better by te day# Fe's still a(in"some relapses but se realiDes it's a journey and a constant processse as to work on#

9ic one do you tink will re(erse er diabetes: -nd wic one

will impro(e er ealt on te lon" run wit te least effort

possible: Clearly, tat's ;aren#

ow, don't worry if you're more like Kill ! wit te ri"t mindsetand attitude you can still make it#

Furely you noticed a couple of small but (ery important5

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differences in Kill's and ;aren's attitudes and mindsets# Kill is more

focused on a 0one time effortless solution so se can "o back toer comfort lifestyle# ;aren is more focused on an on"oin" process

of implementin" ealty abits in er daily life# Kill is puttin" all

er opes and money5 into 0miracle solutions tat will absol(eer of er responsibility for er ealt# ;aren is takin" small,

decisi(e steps e(ery day and takin" full responsibility for erealt# Kill wants it all now ! te normal blood su"ar, te perfect

wei"t and ealt ! wile se's not can"in" anytin" about er

life oter tan in(estin" in one time solutions# ;aren, on te oterand, in(ests in tis process e(ery day and se's moti(ated by daily

pro"ress and small impro(ements#

Furely you can see some strikin" differences ere tat separate te

people wo truly re(erse teir diabetes from tose wo just 0tryand fail# ) repeat, e(en wit te ri"t information, tere's still a

lon" way to re(ersin" your diabetes and reclaimin" your ealt#

+e principles beind ;aren's success are takin" total

responsibility, patience, on*"oin" perse(erance, willin"ness tocan"e, se puts in te effort and se focuses on small can"es,

one at a time#

+e principles beind Kill's failure are lack of responsibility,

unwillin"ness to can"e key daily abits, lack of patience,stubbornness in perse(erin" wit solutions tat don't work and se

focuses on a 0outside miracle tat will elp er#

+e solution is simple but not easy ! you a(e to watc your

tou"ts, emotions and actions e(ery moment and see wen you'reslippin" into Kill's attitude and mindset# 9ene(er tat appens,

remind yourself of te two different results tat come te twodifferent attitudes# Obser(e your impulses and don't indul"e in

tem# )nstead, a(e patience and accept yourself fully#


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and wit perse(erance ! and only ten you'll see "reat results#

8)+C= GR@8 N -CCO@+-$)A)+%

+is is not easy ! but you can do it# 9e're ri"t ere beside you toelp you become more like ;aren and completely re(erse your

+ype 2 iabetes, a(e normal blood su"ar and enjoy full ealtand "reat ener"y like you ne(er ad#


33/34

* ;eep your lunc to a i"*fat, low*carboydrate lunc e(ery day

* $e consistent in sleepin" at least ours e(ery ni"t and make

sure you're a(in" a i" uality sleep

* Can"e your dinner to a i"*fat, (ery low*carboydrate dinner

accordin" to wat we discussed in te nutrition capter5 e(ery day

Ceck your blood su"ar at te end of te week, bot fastin" and

durin" te day ! it sould be sli"tly lower tan last week#

Conclusion

E FC=)M$-+ ! O'+


34/34

you know you want more ! you want to RE-AA% "et your ealt

back, normaliDe your blood su"ar and "et rid of diabetes#

Or you can take full responsibility and start can"in" your daily

abits, one by one# Flowly but steadily# Consistently but surely#

+is book is your best "uide for tat ! and our community is ri"ttere for you wit elpful feedback and constant encoura"ement,

as well as myself#

)f you're truly serious about kickstartin" your journey, book your

personaliDed consultation ri"t now and you'll be doin" amaDin"pro"ress in no time#

8)+C= COF@A+-+)E

) wis you te best of luck

* (andut celelalte pro"rame pe parcurs pri(ateconsultin", cel cu continuitate in principal si altele5* linkuri de affiliates N %ou+ube* scimbat cum(a pro"ramul sa fie mai ori"inal* ba"at denumirile unice pt nutritie, sport, etc *principiile

13 te&tul normal, 1 titlurile

ima"ini la inceput de capitol, pa"ina separata inceputcapitol N artwork:

goodbye type 2 diabetes

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