Subject: Intermittent Fasting for Better Blood Sugar, Weight, and Energy for a man
- 23 hours ago
- 2 min read
For someone managing type 2 diabetes, a history of triple bypass, and other cardiometabolic risks, intermittent fasting (IF) is a powerful, drug-free strategy to improve insulin sensitivity, reduce inflammation, and support sustainable weight loss.
Start Gently:
Begin with a 12:12 fasting window (e.g., eating between 7 AM and 7 PM).Add an extra hour every 1–2 weeks depending on how your body adjusts. A slower pace—one hour every two weeks—is often more sustainable, especially if you’re on gliclazide or experience fatigue.
Gradually aim for a 16:8 routine—such as eating between 11 AM and 7 PM.
Smart Eating Guidelines:
Break your fast with 500ml of water + 1 tsp of MCT oil.This hydrates you, stretches your stomach, and activates fullness hormones (CCK and PYY), helping reduce the urge to overeat.
Follow the ideal eating order:
Fibre-rich greens and vegetables first
Then protein and healthy fats (tofu, legumes, nuts, olive oil)
Carbohydrates last (small portions of whole grains, root veg if needed)
Go for a savoury, plant-rich breakfast when you break your fast—avoid cereal. Choose legumes, tofu, avocado, or even leftover veggies over eggs daily. Too many eggs may affect cholesterol levels.
Eat until you're 80% full. Slow down, chew thoroughly, and allow your body time to signal satiety.
Avoid snacking between meals, especially late at night.
Stay hydrated with water, herbal teas, or rooibos—skip the sweet drinks.
Move Gently, but Consistently:
Chair-based exercises are perfect if you're feeling breathless (SOBOE).
Do them at a set time each day—you’re more likely to stick with it if it’s scheduled like an appointment.
Final Guiding Principle:
“Eat food. Mostly plants. Not too much.” – Michael Pollan
You're not depriving yourself—you're building metabolic strength, retraining your hunger hormones, and reducing your need for medications with consistent, sustainable habits.
Total body wellness and fasting
Chair based exercises for beginners
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