DR. KENJI (2025)

17/08/2025

Lentils might be one of the most overlooked powerhouses for people with type 2 diabetes.

They’re not flashy.
They’re not new.
But they’re backed by decades of science—and they deserve a spot on your plate.

Here’s why:

Lentils are packed with resistant starch and soluble fiber.
This combination slows the breakdown of carbohydrates and reduces post-meal glucose spikes—something every person with diabetes should care about.

But that’s just the beginning.

In a study published in The Journal of Nutrition, participants who replaced half of their white rice with lentils saw blood sugar levels drop by up to 35% after the meal.

Why? Because lentils create a “second meal effect.”
They help improve your body’s insulin response—not just at that meal, but even at the next one.

That’s real metabolic support.

Plus, lentils are rich in plant-based protein, iron, and magnesium—a mineral that’s often low in people with insulin resistance.

They’re also:

✅Low on the glycemic index
✅Inexpensive
✅Easy to prepare
✅Great for meal prep

You can enjoy them in:

✅Soups
✅Curries
✅Salads
✅Grain bowls
✅Even blended into dips and veggie patties

And unlike processed carbs, lentils help feed your gut bacteria—supporting the microbiome, which we now know plays a major role in blood sugar regulation.

So the next time you’re building a meal…
Skip the pasta.
Try lentils.

They’re not just good for you.
They’re proven to help your body work smarter with glucose.

– Dr. Kenji Yoshino

16/08/2025

When it comes to blood sugar, most people think only about the pancreas and insulin.

But there’s another organ quietly driving your numbers higher—
even if you’re eating right, moving more, and taking your meds.

That organ is your liver.

Here’s how it works:

Your liver stores glucose in the form of glycogen.
When you’re fasting or sleeping, your liver releases glucose into your blood to keep you energized.

That’s normal.
What’s not normal is when the liver becomes insulin resistant—
and starts releasing too much glucose, even when you don’t need it.

That’s one reason why many people with type 2 diabetes wake up with high blood sugar, even after not eating for 8+ hours.
It’s called the Dawn Phenomenon—and it’s often the liver’s fault.

Even worse?

Many people with diabetes have fatty liver (NAFLD)—
a condition where excess fat builds up in the liver and further impairs insulin function.

This creates a vicious cycle:

More liver fat → more glucose dumped into the blood → higher insulin resistance → more fat stored in the liver.

But the good news is:
You can reverse it.

Studies show that reducing liver fat—through movement, dietary fiber, and metabolic support—can dramatically improve blood sugar control.

Your numbers may not change overnight.
But when the liver heals… insulin finally starts working again.

If your morning glucose is stubbornly high, don’t just blame your dinner.
Start thinking about your liver.

– Dr. Kenji Yoshino

15/08/2025

If you’re managing type 2 diabetes, avocado might be one of the most powerful foods you’re not eating enough of.

It’s not just a trendy toast topping.
It’s a metabolic ally—scientifically proven to support insulin sensitivity, satiety, and blood sugar control.

Here’s why:

Avocados are rich in monounsaturated fats, particularly oleic acid—the same kind of fat found in olive oil.
This type of fat has been shown to improve cellular insulin response, helping your body process glucose more efficiently.

But there’s more.

Avocados contain a unique compound called avocatin B, which studies have found can inhibit fatty acid oxidation in the pancreas and muscles—helping restore balance in energy usage and insulin signaling.

Plus, they’re packed with fiber—about 10 grams per avocado.
And as you may already know, fiber slows glucose absorption and feeds beneficial gut bacteria, which are both critical for blood sugar balance.

In a study published in Nutrients, participants who added avocado to their meals experienced:

✅Lower post-meal glucose levels
✅Increased satiety
✅Better insulin profiles

And it gets better:
Avocados have a low glycemic index, are naturally sodium-free, and contain magnesium—an essential mineral often low in people with insulin resistance.

You can add avocado to:

✅Breakfast eggs
✅Salads
✅Smoothies
✅Even chocolate-based desserts (yes, it works!)

So if you’re looking for a food that supports blood sugar, gut health, satiety, and heart health—
Avocado deserves a daily spot on your plate.

– Dr. Kenji Yoshino

14/08/2025

If you’re living with type 2 diabetes, it’s easy to feel discouraged.

You change your habits for a week...
and your blood sugar doesn’t move.
You cut back on carbs...
but the scale doesn’t budge.
You take your meds, eat your vegetables, go for a walk...
but your energy still crashes by 2 PM.

So you ask yourself:

“Is this even working?”

Let me reassure you:
Progress isn’t always visible. But it’s still happening.

Here’s the truth:

When you start supporting your body—
by sleeping better, eating less inflammatory foods, reducing stress, walking, and improving your gut health…
..you’re not just lowering sugar.
You’re healing the systems that regulate sugar.

And that takes time.

Your mitochondria are rebuilding.
Your liver is clearing fat.
Your cells are restoring insulin receptors.
Your microbiome is shifting.
Your hormones are recalibrating.

These aren’t quick fixes. They’re real changes.

You may not “see” the results in 7 days.
But inside, your body is relearning how to function the way it’s supposed to.

And when it clicks?
That’s when people start saying:
“I don’t crash after meals anymore.”
“My numbers are finally steady.”
“I actually feel like myself again.”

So if your numbers aren’t perfect yet…
Don’t give up.
Don’t get lost in short-term tracking.

Healing isn’t linear. But it’s possible.
And your body is worth the patience.

– Dr. Kenji Yoshino

13/08/2025

Let’s talk about one of the most underrated superfoods for blood sugar control:
Cinnamon.

But not just the kind sprinkled on your toast.

I’m talking about Ceylon cinnamon—also known as “true cinnamon.”
Unlike the more common Cassia type (which can contain high levels of coumarin), Ceylon cinnamon is gentler on the liver and backed by science.

Here’s what studies show:

Cinnamon contains polyphenols—natural plant compounds that improve insulin sensitivity and help your cells respond better to glucose.

It also appears to slow down how fast food leaves your stomach (gastric emptying), which leads to more stable blood sugar levels after meals.

In one double-blind placebo-controlled study published in Diabetes Care, participants with type 2 diabetes who took 1 to 6 grams of cinnamon daily saw a significant reduction in fasting blood sugar—up to 29% in some cases.

Here’s why this matters:

Even a small improvement in insulin sensitivity can make a big difference over time—especially when combined with movement, gut health, and better sleep.

And the best part?
Ceylon cinnamon is easy to add into your life.

You can stir it into your coffee or tea, sprinkle it on Greek yogurt, mix it into a smoothie, or even add a pinch to savory stews.

Just make sure it says Ceylon cinnamon on the label—not Cassia.

It won’t reverse diabetes alone—but it’s one more powerful step in building a body that works with your insulin, not against it.

– Dr. Kenji Yoshino

12/08/2025

There’s something more powerful than any medication when it comes to blood sugar.

And most people ignore it.

It’s not keto.
It’s not fasting.
It’s not supplements.
It’s not even cutting sugar completely.

It’s muscle.

Yes—muscle.
The tissue on your body that burns energy, stores glucose, and listens to insulin.

You see, when you build muscle—even just a little—you create more space for glucose to go.
More space means lower blood sugar.
And lower blood sugar means less insulin resistance.

Most people think building muscle means going to the gym, lifting heavy weights, and doing intense routines.
But that’s not true.

For people over 50, especially those with type 2 diabetes, building muscle is about consistency, not intensity.

Simple resistance band exercises at home.
Wall push-ups.
Bodyweight squats.
Chair-assisted movements.
Even slow walks with arm motion.

These movements trigger GLUT4 transporters in your muscle—tiny proteins that pull sugar out of your blood and into the muscle cells where it belongs.

And guess what?

GLUT4 doesn’t need insulin to work.
That means you can lower your blood sugar without changing your food, simply by activating muscle.

It’s not just about looking strong.
It’s about metabolic function.

So if your numbers aren’t moving and you’ve tried everything...
Try building strength.

Because muscle isn’t just for athletes.
It’s one of the most powerful tools we have to reverse diabetes.

– Dr. Kenji Yoshino

11/08/2025

If you’ve been struggling with type 2 diabetes, it’s easy to feel overwhelmed.

One day you’re told to cut all carbs.
The next, you’re told to eat more fiber.
Then someone tells you to fast… while another says to eat small meals every 2 hours.
You’re bombarded with advice, rules, restrictions—and still, your numbers don’t budge.

But what if I told you that healing doesn’t come from doing everything—
It comes from doing the right things, consistently.

You don’t need to follow 12-step plans.
You don’t need to obsess over every bite.

You just need to support the systems that regulate your metabolism—one day at a time.

Take a short walk after dinner.
Add some muscle-building activity twice a week.
Prioritize 7 hours of sleep.
Eat more real food.
Lower your stress—even if it’s just 5 minutes of quiet.
Support your gut health with fermented foods or fiber.

That’s it.

And if you do those things 80% of the time—not 100%, just 80%—
you will see change.

I’ve watched patients drop their fasting glucose by 20+ points without going “keto,”
reduce their A1C without eliminating fruit,
and regain their energy without a single supplement.

Not because they were perfect.
But because they were consistent.

So if you’re tired of extremes…
Try something else:

Simplicity. Repetition. Support.

Because you don’t need a new diet.
You need a new rhythm.

– Dr. Kenji Yoshino

10/08/2025

Let’s talk about a word that sounds vague, but affects nearly everything in your body:

Inflammation.

Most people think of inflammation as something visible—like swelling or redness.
But inside your body, chronic low-grade inflammation can quietly disrupt how your cells work… especially when it comes to insulin.

Here’s how it happens:

When your body is inflamed—due to poor sleep, ultra-processed food, sedentary lifestyle, gut imbalance, or even stress—it begins to ignore insulin’s signal.
It’s as if insulin is knocking at the door, but the cell refuses to answer.

This is called insulin resistance.
And it’s the foundation of type 2 diabetes.

The tricky part?
Inflammation doesn’t always come with obvious symptoms.
You might feel fine… until one day your labs come back with high A1C, fatty liver, or prediabetes.

But once you understand that inflammation is often the real root issue—everything changes.

You stop obsessing over sugar and carbs.
You start focusing on calming the fire inside.

That means improving your gut health.
Eating more anti-inflammatory foods.
Moving your body gently but consistently.
Sleeping better.
Managing stress in ways that work for you.

Because once inflammation calms down… insulin starts working again.

I’ve seen it over and over: people who were told they’d need meds for life… suddenly see their blood sugar stabilize, their weight drop, their energy return—just by reducing internal inflammation.

You’re not broken.
Your system is inflamed. And inflammation can heal.

– Dr. Kenji Yoshino

09/08/2025

Let me say something very clearly:

Taking medication for type 2 diabetes is not a failure.

You are not weak. You are not lazy. And you are not broken.

Type 2 diabetes is a complex metabolic disorder—affected by hormones, inflammation, liver function, gut health, muscle mass, stress levels, sleep, and more. It’s not just about “what you eat.”

So if your doctor prescribed Metformin, insulin, or even Ozempic...
that doesn’t mean you’ve done anything wrong.
It means your body needs support.

But here’s the thing most people never hear:

Medications manage symptoms.
They don’t fix the root cause.

And the longer you rely only on medication—without improving your metabolic function—
the more likely you are to need higher doses, stronger meds, and experience more side effects.

That’s the pattern I’ve seen for over 20 years.
People start with one pill. Then two. Then insulin. Then complications.

But it doesn’t have to be that way.

You can use medication as a bridge, not a destination.

A bridge to a healthier lifestyle.
To a rebalanced gut.
To restored insulin sensitivity.
To strength, mobility, and metabolic freedom.

And for many of my patients, once we addressed the real root causes, they were able to reduce—and sometimes eliminate—their need for medication entirely.

You don’t have to choose between pills and progress.
But you do have to start looking deeper than just numbers.

This isn’t about blame. It’s about biology.
And your biology can be rebuilt.

– Dr. Kenji Yoshino

08/08/2025

“I can’t eat fruit. I have diabetes.”

That’s one of the most common phrases I hear from patients.
And I get it. You check your glucose after eating a banana, and it spikes.
You panic. You swear off fruit forever.

But here’s the truth:

Not all fruits are equal.
And more importantly—not all spikes are bad.

Your blood sugar is meant to rise after a meal. That’s normal. The key is how high it goes, how long it stays elevated, and how well your body brings it back down.

Let’s break it down:

Fruits like berries, green apples, kiwi, grapefruit, pears—they have fiber, water, antioxidants, and a low glycemic load.
These are generally well-tolerated—even in people with type 2 diabetes.

On the other hand, fruits like pineapple, watermelon, mango, and overripe bananas can cause quicker rises in blood sugar.
But context matters.

Eat that fruit alone, on an empty stomach, and yes—it may spike.
But eat it with protein, healthy fat, or after a walk, and the spike softens dramatically.

Here’s what I tell my patients:
It’s not about banning fruit.
It’s about understanding how your body responds—and how to support it.

Because fruit isn’t the enemy.
In many cases, it’s the missing nutrient source your metabolism needs.

So yes—you can eat fruit.
Just choose wisely. Pair it well. And stop blaming your food… when the real issue is how your system processes it.

Healing your metabolism is about education, not fear.

– Dr. Kenji Yoshino

07/08/2025

When we talk about blood sugar, most people think about the pancreas.

But did you know that your liver plays just as big a role in type 2 diabetes?

Here’s how it works.

During the night—and even between meals—your liver is supposed to release just enough glucose to keep your blood sugar steady. This process is called gluconeogenesis.

But in people with insulin resistance, the liver becomes confused.
It releases too much sugar, even when there’s already enough in the bloodstream.

So you might wake up with high blood sugar and think,
“But I didn’t eat anything!”
And you'd be right. It wasn’t the food. It was your liver.

This is why so many people with diabetes struggle with their morning glucose. And why focusing only on carbs, while ignoring liver function, often leads to frustration.

A healthy liver helps stabilize your sugar naturally.
But when it’s overloaded with fat (a condition called non-alcoholic fatty liver disease, or NAFLD), it stops responding to insulin… and starts pumping sugar into your blood like a broken faucet.

And here’s the scary part:
Over 70% of people with type 2 diabetes have some degree of fatty liver—and most don’t know it.
It doesn’t always show symptoms… until the damage is done.

But the good news? Your liver can heal.

By reducing inflammation, improving your gut health, and building muscle (yes, really), your liver can regain its ability to regulate sugar. And that’s when things start to shift.

You don’t need to be perfect.
You just need to support the organs that support you.

It’s not just about the blood. It’s about the system.

– Dr. Kenji Yoshino

06/08/2025

Most people think managing type 2 diabetes is all about food and exercise.

But here’s something that rarely gets talked about—and yet affects your blood sugar just as much: your sleep.

In fact, if you consistently sleep less than 6 hours a night, your body reacts in ways that mimic advanced insulin resistance—even if you’re eating perfectly.

That’s not speculation. That’s biology.

Sleep is when your body recalibrates hormones like insulin, cortisol, leptin, and ghrelin. Miss out on good sleep, and these hormones go completely out of sync. Your body becomes more resistant to insulin, your liver starts releasing more glucose overnight, and your cravings increase the next day—not because you’re “undisciplined,” but because your brain is trying to find quick energy to keep functioning.

There’s a reason why so many people wake up with high fasting glucose, even if they didn’t eat after dinner. It’s not always the food. Sometimes, it’s the night.

Poor sleep has also been linked to chronic inflammation, higher A1C, and increased visceral fat—all key drivers of type 2 diabetes. And yet, how many diabetes plans even mention sleep?

Improving your sleep isn’t about perfection. It’s about creating space. A darker bedroom. Less screens before bed. A wind-down ritual that signals your nervous system: “You’re safe to rest now.”

And the results? For many of my patients, better sleep has lowered their fasting glucose by 10, 15, even 20 points—without changing anything else.

So if your numbers feel stuck, but you’re constantly exhausted… the answer might not be in your plate. It might be in your pillow.

– Dr. Kenji Yoshino

DR. KENJI

17/08/2025

16/08/2025

15/08/2025

14/08/2025

13/08/2025

12/08/2025

11/08/2025

10/08/2025

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