#459: How to Reverse Diabetes Using Your Food as Medicine with Dr. Cyrus Khambatta and Robby Barbaro

If You Want to Reverse Diabetes Using Nutrition, You Should:

  1. Pay attention to what is going on in your body and why something is working or not working
  2. Follow a low-fat, plant-based, whole food diet properly to become more insulin sensitive
  3. Surround yourself with other people who have seen the results you are looking for
  4. Slow down and make small changes to see sustainable, lasting results

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Episode Summary

We are living in a time when information is more accessible than ever before. However, this also makes confusion more prevalent than ever before, and our disease rates are higher. Addressing the disconnect between the information you receive and the way your body is functioning is not impossible, but it takes a solid framework in order to do so.

Mastering Diabetes with Dr. Cyrus Khambatta and Robby Barbaro

Cyrus Khambatta, Ph.D. is the New York Times bestselling co-author of Mastering Diabetes and has helped more than 10,000 people reverse the underlying cause of insulin resistance. Robby Barbaro, MPH, is an internationally recognized diabetes expert and New York Times bestselling co-author of Mastering Diabetes who has helped countless people reverse insulin resistance and take back full control of their metabolic health. Both Dr. Cyrus and Robby have been living with Type 1 Diabetes since the early 2000s and have dedicated themselves to sharing this information and helping people reverse their insulin resistance through a food-first approach.

Addressing the Elephant in the Room

When trying to understand what is happening with your blood glucose, many people focus on just one variable and miss the bigger picture. Dr. Cyrus and Robby want to encourage you not to blame the banana, or the grapes that you believe are spiking your blood sugar and instead look at what you have eaten in the last 24 hours that could be impacting your insulin response. One of the biggest causes of diabetes and insulin resistance is a high-fat diet. The good news is you can reverse your insulin resistance through simple habit changes.

Diabetes is one of the very few conditions that you can self-monitor from day to day. This gives you the power to take your health into your own hands and take the necessary time to build healthy habits that will work for you and your body.

The Building Blocks to Success

If you are unable to process glucose in whole foods, simply avoiding those foods is not going to get to the root cause of your insulin resistance. Following a low-fat, plant-based, whole food diet properly will not only give you the same weight loss benefits you can see in ketogenic diets, but it will also help you improve your insulin sensitivity, decrease your risk of chronic illness, and stabilize your blood sugar. 

Following this nutrition guideline while also moving your body consistently, finding a fasting regime that works for you, and documenting your progress, you can reverse your insulin resistance and move your body in the right direction at any age.

Are you ready to better understand what is happening with your blood sugar and reverse your insulin resistance through a food-first approach? Share your thoughts with me in the comments below!


“There was this lightbulb that went off in my head, and I was like, wait a minute, there is a massive opportunity here to educate other people and help other people that are going through a similar process.” (6:05)

“You are flirting with danger when you enter the insulin resistance pathology, and unless you identify it and reverse it using your diet, you are headed in the direction of increased chronic disease risk.” (28:59)

“It takes a little bit of time, and you have to understand the importance of addressing the root cause, and then you can see the stable blood glucose levels that you are looking for while eating whole carbohydrate-rich foods.” (31:57)

“Yes, you can turn this around at just about any age. And it is never too late to start feeding your body in a way where you are reducing inflammation and becoming more insulin sensitive.” (46:58)

“Unfortunately, in this world of insulin resistance and diabetes, people are looking at just one variable. They are looking at the CGM, they are looking at their blood glucose, and they are missing the bigger picture.” (1:04:02)

In This Episode

  • How to segway from hyper insulin anemia to more constantly balanced blood sugar (7:42)
  • Why a high fat and high carbohydrate diet is creating a state of insulin resistance, even if its plant-based (12:12)
  • Understanding the spikes that you may be seeing on your Continuous Glucose Monitor (30:02)
  • How to reverse insulin resistance in your 40’s, 50’s, and 60’s (42:14)
  • What you can do to heal insulin resistance and get your metabolism optimized (55:17)

Resources Mentioned

Mastering Diabetes Website

Mastering Diabetes Podcast

Mastering Diabetes Book

Personalized Coaching with Mastering Diabetes

Follow Mastering Diabetes on Instagram | Facebook | YouTube

Related Episodes

Essentially You Episode #437: Debunking Myths About High Blood Sugar That We’ve All Been Told

Essentially You Episode #395: 10 Health Benefits From Flattening Your Glucose Curve

Essentially You Episode #354: What Is an Insulin Block and How Does It Impact Your Ability to Handle Carbs?

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