Step by step against type 2 diabetes

1️⃣ Start the day smart - without sugar and empty carbohydrates

How you start the day often determines how stable your blood sugar remains throughout the day.
➡️ A sweet breakfast with jam, toast or muesli lowers your blood sugar.
shoot straight up - and crash again a short time later.

Better:
-Start with proteins and healthy fats.
-Examples: Scrambled eggs with vegetables, Greek yogurt (plain) with nuts or a protein smoothie without sugar.

✅ This keeps your blood sugar stable and you feel fuller and more energetic for longer!

And still important: In the evening, it is best to eat light and not too late.
➡️ No large amounts of carbohydrates, prefer vegetables and protein.
This helps your body to regenerate and stabilize your blood sugar overnight.

2️⃣ Use the "meal break" principle (intermittent fasting light)

Don't worry, you don't have to go hungry!
➡️ Simply take a 4-5 hour break between your meals, without snacks in between.
👉 And ideal: A longer break overnight, approx. 12-14 hours between dinner and breakfast.
This break gives your body time to empty its energy stores - this protects against insulin resistance.

3️⃣ A glass of water is your first meal of the day!

You are often dehydrated after waking up.
➡️ After getting up, drink a large glass of water, preferably lukewarm.
This stimulates your metabolism, replenishes your fluid stores and prepares your body to absorb nutrients.

👉 Extra effect: A squeeze of lemon or 1 teaspoon of apple cider vinegar in the water also helps with blood sugar management.

4️⃣ Turn your muscles into a blood sugar turbo!

Muscles are real sugar burners - even at rest!
➡️ Even light strength training 2-3 times a week can improve blood sugar levels because muscles absorb glucose directly - without insulin.

👉 No dumbbells? Use your own body weight: squats, wall push-ups or 10 minutes of climbing stairs are brilliant.

5️⃣ Cold kick for better blood sugar ❄️

It sounds crazy, but it works:
➡️ Cold activates brown adipose tissue, which converts sugar into energy.

2-3 minutes of alternating showers or rinsing your arms and legs with cold water can help!
Used regularly, this can have a positive effect on blood sugar.

6️⃣ Spice wisely - cinnamon & turmeric are your friends

Spices often have more power than you think!
➡️ Cinnamon can improve insulin sensitivity.
➡️ Turmeric has an anti-inflammatory effect and supports the sugar metabolism.

👉 Tip: Cinnamon in your coffee or yogurt, turmeric in your vegetable stir-fry or as golden milk in the evening.

7️⃣ Get up - every half hour!

Sitting for long periods makes you sluggish - including your blood sugar.
➡️ Get up every 30 minutes, stretch or take a few steps.

👉 Small movement units help your body need less insulin and keep your blood sugar levels stable.

8️⃣ Become your own blood sugar detective!

With a Continuous Glucose Monitor (CGM) you can observe live how your body reacts to different foods.

👉 This provides real aha moments: Maybe you tolerate rice worse than pasta? Or your "healthy" smoothie spikes your blood sugar? This will help you to customize your diet and prevent type 2 diabetes even more effectively!

✅ Additional tip:
If you want to support your fiber intake even more specifically, we recommend our BS+ Fiber Plus.
➡️ Contains 20 g of high-quality fiber daily
➡️ Plus polyphenols & D-tagatose to strengthen your microbiome
🔗 Find out more here: www.meine-tcm.com/produkt/bs-ballaststoffe-plus

✨ Conclusion: every step counts!

It used to be thought that type 2 diabetes was a disease of old age.
Today we know: ➡️ You have full control.
These 8 simple tricks will help you stabilize your blood sugar and drastically reduce your risk of type 2 diabetes.

📌 Summary for fast readers:

✅ Low-sugar breakfast with protein
✅ Meal breaks without snacks
✅ Lots of water + apple cider vinegar
✅ Strength training for muscle building
✅ Use cold stimuli
✅ Incorporate cinnamon & turmeric regularly
✅ More movement in everyday life
✅ Try CGM for full control!