The plan
The remission roadmap.
One target: fasting glucose under 100 mg/dL (5.0 mmol/L), most days. Here is the path most people walk to get there.
A day in remission
mg/dLNormal (≤ 100)Pre-diabetic (100–125)Diabetic (126+)
Weeks 1–2
Stop the bleeding
- Remove sugar, diet drinks, alcohol, white flour.
- Drink filtered water (not from plastic bottles).
- Walk 20 minutes after dinner.
- Start the daily check-in. Don't skip a day.
Weeks 3–6
Build the engine
- Hit your walking goal 5+ days/week.
- Add 2 resistance sessions/week — bodyweight is fine.
- Build meals around protein + fiber + healthy fat.
- Sleep 7+ hours. Phones out of the bedroom.
Weeks 6–12
Lock it in
- Time-restricted eating (e.g. 16:8) if cleared by your doctor.
- Track A1C every 3 months.
- Consider supplements: berberine, amla, magnesium.
- Audit hidden plastics in your kitchen.
Ongoing
Live there
- Fasting glucose ≤ 100 mg/dL most mornings.
- A1C under 6.5% (remission).
- Strength and stamina trending up.
- Doctor reduces — or stops — medication.