Postdiabetic

1. Type 2 Diabetes is a Reversible Injury, Not a Chronic Disease

In fact, I particularly like Eric and Rubén’s argument that diabetes should be treated more like “an injury that can be healed than a chronic disease that must be treated.”

Reframe the diagnosis. The conventional medical view often labels Type 2 diabetes as a chronic, lifelong condition requiring continuous medication. However, this book posits a revolutionary perspective: Type 2 diabetes is a "repetitive stress injury" to the pancreas and metabolic system, caused by sustained abuse from modern diets. This reframe is crucial because injuries, unlike chronic diseases, imply a path to recovery and healing.

Understanding the injury. Type 2 diabetes stems from the body's inability to efficiently process sugar, leading to elevated blood glucose and insulin resistance. This "injury" manifests as:

• Sticky blood: Impairs hormone function and clogs capillaries.
• Cellular damage: Leads to nerve, eye, and kidney deterioration.
• Immune compromise: Increases susceptibility to infections, as seen with COVID-19.
  The pancreas, designed for seasonal insulin and glucagon production, is constantly forced to overproduce insulin, leading to strain and reduced effectiveness.

Postdiabetic is possible. The authors introduce the term "postdiabetic" for individuals who have reversed their Type 2 diabetes, even if their numbers temporarily fall into the "prediabetic" range. This distinction emphasizes a positive trajectory away from the disease, influencing medical advice and empowering patients. The goal is not just management, but complete recovery, allowing the body to heal and restore its natural functions.

2. The Food Industry Manipulates Your Biology for Profit

The food industry, as we will discuss further in this book, is just as manipulative and unethical as the tobacco industry ever was, maybe even more so.

Blame-shifting tactics. The food industry actively manipulates public perception and dietary guidelines to boost profits, often at the expense of public health. Historically, the sugar industry funded research to deflect blame for heart disease from sugar to fat, leading to the "low-fat" craze and a surge in sugar consumption. This deliberate misdirection has had catastrophic consequences for global health.

Exploiting evolutionary traits. Humans evolved powerful cravings for rare, nutritionally dense foods like sugar and fat, which were vital for survival in times of scarcity. The modern food industry exploits these innate desires by:

• Adding excessive sugar (65+ names for it) to nearly all processed foods.
• Stimulating appetite and creating both physiological and emotional addiction.
• Using manipulative marketing to link feel-good emotions to unhealthy foods.
  This creates a vicious cycle where people eat more, feel worse, and become dependent on these "nonfoods."

Profit over health. Government dietary guidelines, like the USDA's Food Guide Pyramid, have been heavily influenced by food industry lobbyists, leading to recommendations that prioritize industry market share over public health. This has directly contributed to epidemics of obesity and Type 2 diabetes. Similarly, the pharmaceutical industry profits immensely from treating these chronic conditions, even expanding markets by promoting drugs for "prediabetes" rather than advocating for lifestyle changes.

3. Your Food Psychology is Key to Lasting Change

What I soon began to find out was that I was very capable, every single day, of coming up with a reason why this was the day that I would make an exception to the way I really wanted to be living.

Beyond willpower. Traditional diets often fail because they rely solely on willpower, which is a finite resource. Lasting change requires addressing the deeper psychological patterns that drive eating decisions. The program aims for "food freedom": the ability to eat what you want without guilt, and not eat what you don't want without feeling deprived.

The Food Angel and Food Devil. We all have an internal dialogue about food choices. The "Food Devil" rationalizes exceptions and indulgences, often using excuses like "you deserve it" or "it's free." The "Food Angel" advocates for healthier choices. By consciously "eavesdropping" on this internal conversation, you can identify the Devil's manipulative tactics and diminish its power.

The Food Timeline. Emotional eating is often driven by the immediate, feel-good chemicals (dopamine, serotonin) released before consuming a desired food, not by the food itself. This creates a false association between the food and positive feelings. By observing the entire "Food Timeline"—from the decision to eat, through consumption, to how you feel hours later—you can break this cycle and recognize that many "treats" lead to negative consequences, making them less appealing.

4. Embrace Seasonal Eating to Rebalance Your Body

Our bodies evolved to optimize function for and to survive each of the seasons and the transitions between the seasons.

Evolutionary blueprint. Human physiology evolved in response to the distinct seasons of sub-Saharan Africa, where food availability fluctuated dramatically. Our bodies are designed for "seasonal rotation," adapting to periods of abundance (Summer/Fall) and scarcity (Winter/Spring). Modern diets, with year-round access to all foods, disrupt this natural rhythm.

Pancreatic harmony. The pancreas, a dual-function organ, is meant to switch between producing insulin (for carbohydrate processing and storage) and glucagon (for fat burning). Constant carbohydrate intake in modern diets forces the pancreas into perpetual insulin production, leading to strain and insulin resistance. Reintroducing seasonal eating patterns allows the pancreas to perform all its evolved functions, promoting balance and healing.

The WILDFIT seasons. The program guides you through these metaphorical seasons:

• Summer/Fall: Periods of carbohydrate abundance, signaling the body to store energy as fat for the coming "winter."
• Winter: A time of scarcity, prompting the body to switch to fat and protein burning for repair (autophagy).
• Spring: A low-glycemic season, resetting insulin sensitivity and releasing excess fat.
  By consciously mimicking these cycles, you can "tell" your body to correct imbalances and optimize its metabolic functions.

5. WILDFIT Spring: Shift to Fat-Burning for Healing

By taking this break, you will push your body into fat-burning mode.

Metabolic reset. WILDFIT Spring is a crucial phase designed to shift your body from burning sugar (carbohydrates) to burning fat (ketones) as its primary fuel source. This is achieved by taking a temporary break from all carbohydrate-rich foods, including grains, root vegetables, and even most fruits. This allows the pancreas to reduce insulin production and increase glucagon, initiating a powerful metabolic reset.

Spring's benefits. This fat-burning state, known as ketosis, offers numerous advantages for reversing Type 2 diabetes:

• Insulin sensitivity: The body becomes more responsive to insulin.
• Fat release: Stored fat is utilized for energy, aiding weight loss.
• Reduced cravings: Stable blood sugar levels minimize hunger pangs.
• Increased energy: Consistent fat burning provides sustained energy without crashes.
  While initial transition might bring temporary "speed bumps" like low energy or flu-like symptoms, these are signs the body is adapting and healing.

Beyond food. Spring also incorporates other health-supporting practices:

• Intentional movement: Gentle exercise stimulates the lymphatic system, aiding detoxification.
• Hydration and breathing: Consistent water intake and deep breathing reduce stress and support cellular function.
• Breaks from non-essentials: Temporary abstinence from alcohol, dairy (except butter/ghee), processed oils, caffeine, and tobacco further supports the body's healing process and fosters a sense of freedom from dependencies.

6. Strategic Fasting (Winter) Accelerates Cellular Repair

During autophagy, your body “eats” the proteins most likely to contribute to illness and disease and makes way for new, younger, and healthier proteins.

The power of scarcity. Just as our ancestors endured periods of food scarcity, strategic fasting (Winter) allows the body to enter a powerful state of repair and rejuvenation. This is not about starvation, but about intelligently leveraging the body's evolved mechanisms for survival and maintenance. Fasting forces the body to utilize stored energy, primarily fat, and initiates profound cellular processes.

Autophagy: internal cleansing. During a fast, the body undergoes "autophagy," a process of "self-eating" where it consumes old, damaged, or diseased cells and proteins. This is akin to an internal spring cleaning, making way for new, healthier cells. This process is a key driver of:

• Cellular renewal: Replacing compromised cells with new ones.
• Stem cell production: Stimulating the creation of versatile stem cells for widespread repair.
• Insulin sensitivity reset: Further recalibrating the body's response to insulin.
  This makes fasting a potent tool for reversing metabolic damage and promoting longevity.

Fasting intelligently. To maximize benefits and minimize discomfort, fasting should be approached strategically:

• Preparation: Ensure nutritional needs are met before fasting.
• Duration: Start with short fasts (1-3 days), deciding the length beforehand.
• Hydration: Maintain constant water intake.
• Gentle approach: Avoid strenuous activity, pamper yourself, and break the fast gently with Spring foods.
  This controlled approach allows the body to harness its innate healing capabilities without undue stress.

7. Classify Foods and Apply Seasonal Ratios for Sustained Health

To navigate food classes optimally, first you have to think about food classifications. Then, overlay that concept on your eating seasons: WILDFIT Summer, Fall, Winter, and Spring.

Four Food Classes. To maintain long-term health, the book introduces a flexible food classification system:

• Class 1 (Essential): Healthy green vegetables, seasonal fruit, lean high-quality proteins (meat, fish, eggs), nuts, and seeds. These are foundational.
• Class 2 (Optional): Functional but not essential foods like avocados, which offer benefits without being legacy human foods.
• Class 3 (Nonfunctional Occasional): Foods enjoyed for emotional reasons, to be consumed sparingly.
• Class 4 (Nonfoods): Items you simply don't recognize as food, requiring no willpower to avoid.
  This framework empowers individuals to make conscious choices, moving foods between classes as their health and relationship with food evolve.

WILDFIT Ratios for life. Once the initial 9-week program is complete, maintaining health involves consciously cycling through the WILDFIT seasons using personalized ratios. These ratios dictate the number of days spent in each season based on individual goals:

• Weight loss/Insulin repair: Prioritize more days in Winter and Deep Spring (e.g., 3-2-3-23 for Summer-Fall-Winter-Deep Spring).
• Maintenance/Optimal health: Incorporate more Summer and Fall (e.g., 20-5-3-3 for Summer-Fall-Winter-Spring).
  This cyclical approach ensures the body experiences all its evolved functions, preventing stagnation and promoting adaptability.

Personalized approach. The beauty of this system is its adaptability. As your body heals and your insulin sensitivity improves, you can experiment with introducing certain carbohydrates in "Normal Spring" or "Summer" and observe your blood sugar response. This allows for a dynamic, responsive approach to diet, moving away from rigid rules towards intuitive, informed eating that supports your unique physiology.

8. Adopt Core Principles for Lifelong Food Freedom

Nothing tastes as good as good health feels.

Beyond temporary fixes. The program emphasizes that true health is a lifestyle, not a temporary "diet." It's about making substantive, permanent shifts in your relationship with food and your body. This means rejecting the notion of diets as short-term sacrifices and embracing a "way of life" that aligns with your evolutionary blueprint.

Guiding principles for health:

• Evolved diet: Adhere to foods humans are genetically designed to eat.
• Food is not medicine: Focus on consistent nutrition to prevent disease, rather than using food to "cure" illness after it arises.
• Seasonal eating: Respect the body's need for cyclical food availability.
• Distrust industry: Recognize that food and marketing industries prioritize profit over your well-being.
• Moderation fallacy: "Everything in moderation" often leads to moderate health; strive for optimal.
• Treat yourself well: Redefine "treats" to be genuinely beneficial, not harmful indulgences.

Lead by example. Instead of trying to convince others, embody the change you wish to see. Your improved health, energy, and vitality will naturally attract others to inquire about your methods. This "leading is better than pushing" approach fosters a supportive environment for yourself and inspires those around you to embark on their own health journeys.

9. Community and Self-Awareness Sustain Your Postdiabetic Journey

Don’t take this journey by yourself. There is a saying, variously attributed to different wise elders, that “if you want to go fast, go alone, but if you want to go far, go together.”

The power of connection. Social support is a critical, often overlooked, component of lasting health transformation. Humans are social animals, and strong community connections reduce stress hormones (cortisol, adrenaline), which in turn helps the body release stored fat and regulate sugar more effectively. Peer pressure, when positive, can subtly guide you towards healthier choices.

Building your tribe. Actively seek out and connect with like-minded individuals who prioritize health. This could involve:

• Joining online communities (like the Postdiabetic Facebook group).
• Dining with friends who make healthy food choices.
• Learning from others who have successfully transformed their health.
  A supportive social network provides encouragement, shared knowledge, and a sense of safety, making it easier to navigate challenges and maintain your new lifestyle.

Continuous self-reflection. Maintaining a postdiabetic life requires ongoing self-awareness. Regularly revisit your "why," journal your progress, and track your measurements. This helps you:

• Remember your past: Don't forget how bad things were before your transformation.
• Celebrate micro-wins: Acknowledge every small improvement to maintain motivation.
• Learn from "experiments": If you deviate, view it as an experiment, observe the consequences without guilt, and use the learning to reinforce healthier choices.
  This conscious engagement with your journey empowers you to make informed decisions and sustain your newfound food freedom indefinitely.

Last updated: February 20, 2026