Regaining Energy and Achieving Health Goals | John’s Story

Article written and reviewed by Cyrus Khambatta, PhD
Published May 22, 2023

For John, living with diabetes, even as a vegan, had its challenges. He experienced unstable energy levels, body pain, and a desire to regain his ability to run regularly. When John discovered the Mastering Diabetes Method and joined the coaching program, he experienced a remarkable transformation in his health and well-being.

Energy Stability and Improved Well-being

Before starting the Mastering Diabetes program, John struggled with fluctuating energy levels and body pain. Despite being vegan, he didn't feel great and wanted to regain the ability to run regularly. However, after implementing the principles of the Mastering Diabetes Method, John experienced a significant improvement in his energy stability. He no longer faced dips in his energy and felt strong and capable throughout the day. The method's emphasis on a whole-food, plant-based diet played a vital role in boosting his overall well-being.

Blood Sugar Management

John's blood sugar management was relatively stable before joining the program, but he was surprised to learn that aiming for lower blood sugar levels could lead to even greater satisfaction. By embracing the Mastering Diabetes principle of aiming for around 120 mg/dL, John achieved remarkable results. His fasting blood glucose levels improved, and his HbA1c dropped from 6.3% to an impressive 5.6%. This newfound control over his blood sugar levels gave John a deeper understanding of his body's response to different foods and allowed him to make more informed choices.

Weight and Body Composition

Although weight wasn't John's primary focus, he noticed positive changes in his body composition after adopting the Mastering Diabetes Method. Previously, his diet had been heavier in fat, particularly due to his love for peanut butter. However, by making wiser choices, such as switching to peanut butter powder, John experienced a reduction in body fat. While his weight remained consistent at 149 pounds, he felt healthier and more confident in his physical appearance.

Improved Lipid Profile

The Mastering Diabetes Method not only positively impacted John's blood sugar control but also contributed to improvements in his lipid profile. His cholesterol levels decreased from 112 to 82, triglycerides dropped from 90 to 54, and HDL cholesterol improved from 38 to 32. These changes resulted in a lower cholesterol-to-HDL ratio and a higher percentage of HDL cholesterol, indicating a reduced risk of diabetic complications and improved cardiovascular health.

Dietary Changes and Insulin Requirements

Prior to joining the program, John consumed a higher amount of processed carbohydrates, such as vegan cookies, pasta, and bread. With the guidance of the Mastering Diabetes Method, he transitioned to a diet focused on whole, unprocessed foods. Although he increased his carbohydrate intake, averaging around 450 grams per day, John experienced a significant decrease in insulin requirements. His daily insulin dosage dropped by approximately one-third, ranging from 25 to 35 units, leading to improved insulin sensitivity.

The No-Recipe Meal and Self-sufficiency

One aspect of the program that resonated strongly with John was the concept of the no-recipe meal. As someone with little patience in the kitchen, he found it liberating to mix and match ingredients based on a general ratio of starchy carbs, non-starchy vegetables, and greens. This approach allowed him to cook for himself and tailor his meals precisely to his dietary needs. It not only provided convenience but also empowered John to take control of his health and nutrition.

Looking Ahead

John's success with the Mastering Diabetes Method has inspired him to continue his journey towards optimal health. He plans to incorporate intermittent fasting in the future, but for now, his focus is on fine-tuning his food choices. He aims to maintain stable blood sugar levels, get back to regular running, and enjoy high energy levels consistently. John recognizes that investing in his health is the best decision he can make and encourages others to consider the Mastering Diabetes Method as a path to improved well-being.

Ready for the Road Ahead!

John's story showcases the transformative power of the Mastering Diabetes Method and coaching program. By adopting a whole-food, plant-based diet and implementing the principles of the program, John regained control over his energy levels, improved his blood sugar management, and achieved his health goals. His success serves as an inspiration for others looking to optimize their health and well-being, demonstrating that with dedication and the right tools, it is possible to thrive when living with diabetes.

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.