Diabetes/Prediabetes Prevention

Preventing Type 2 diabetes is most effective through lifestyle modifications, which research shows outperform medications like metformin over decades. A primary strategy is adopting a healthy plant-based diet rich in whole grains and legumes, while avoiding "unhealthy" plant foods like refined grains and sweets that can actually increase risk. Experts recommend a weight loss target of 5–7% to significantly improve metabolic health.

Exercise should combine high-intensity interval training (HIIT) and resistance training at least 2–3 times weekly to enhance insulin sensitivity. These habits optimize the gut microbiome and blood metabolites, which are early signals of diabetes risk. Furthermore, adequate sleep is essential; even brief sleep deprivation increases free fatty acids and triggers insulin resistance. Finally, managing cortisol (the stress hormone) through mindfulness or activity prevents blood sugar spikes and helps the body use insulin efficiently.

The CDC PreventT2 Curriculum is an excellent program to follow and here’s a an herbal formula I give to my patients:

Prediabetes Formula

Huang Qi  (Radix Astragali) 30 g
Dang Shen (Radix Codonopsis) 15 g
Bai Zhu  (Rhizoma Atractylodis Macrocephalae) 15 g
Bai Dou Kou  (Fructus Amomi Rotundus) 15 g
Shi Hu (Herba Dendrobii) 20 g
Shan Yao (Rhizoma Dioscoreae) 20 g
Dan Gui (Radix Angelicae Sinensis) 20 g
Bai Shao (Radix Paeoniae Alba) 20 g
Gou Qi Zi  (Fructus Lycii) 15 g
Fu Ling  (Poria) 20 g
Yi Yi Ren  (Semen Coicis) 20 g
Bai Bian Dou  (Semen Lablab Album) 15 g
Sheng Jiang (Rhizoma Zingiberis) 10 g
Da Zao  (Fructus Jujubae) 10 g