Carb-rich foods - like a banana - shoudn't be eaten alone. Pair these with healthy protein, fats and/or fibre to slow digestion and reduce extra glucose in the blood.

DON’T EAT  NAKED CARBS

Apple cider vinegar lowers glucose when taken before or with a meal. Cinnamon may improve insulin sensitivity in people with and without Type-2 diabetes.

VINEGAR AND CINNAMON

After the sun goes down turn off any unnecessary lights and dim necessary lights to a low level. Turn screens to dark mode or night shift.

MINIMISE BLUE LIGHT

Eliminate all foods, drinks and condiments with refined or liquid sugars. The exception is a smoothie filled with vegetables, fat, low-glycemic fruits and protein.

AVOID REFINED OR LIQUID SUGAR

Sufficient protein will manage hunger levels and balance your blood sugar. Good sources include beef, turkey, fish, eggs, Greek yogurt and legumes.

EAT 30G OF PROTEIN PER MEAL

Eat over 50g of fibre a day. Good sources include chia seeds, flaxseeds, nuts, seeds, avocados, beans, high-fibre fruits or veg, lentils and tahini.

ADD MORE FIBRE TO MEALS

Do at least 30 minutes each session, incorporating exercises that tire the arms, legs and core every week. Use body-weight exercises or weights.

RESISTANCE TRAIN 3 TIMES A WEEK