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4+2 Diabetes Reversal
Resources

4+2 Diabetes Reversal Strategy Program Resources

The 4+2 Diabetes Reversal Strategy programs are based on the research of Dr. Roy Taylor and his team in Newcastle over the past 20 years.  Taylor has shown that Type II Diabetes is a disease of energy overload.  Energy, from food, stored as fat, overwhelms our body’s healthy storage capabilities.  Fat is then stored in places it shouldn’t be - within the cells of the liver, pancreas and muscle initially causing insulin resistance and eventually pancreatic beta cell dysfunction, abnormal blood sugars and diabetes.

From cellular studies to MRI imaging, Taylor developed the Twin Cycle Theory to explain the pathogenesis of Type II Diabetes and most importantly demonstrated the reversibility and potential for diabetes remission.  Getting rid of the fat in the liver and pancreas, restores insulin sensitivity and improves beta cell function.  The amount of fat in each organ is relatively small - 400g in the liver and only 5g in the pancreas.  However to achieve these reversals most people need to lose significant weight.  In the DiRECT study, Taylor and his colleagues showed that 86% of people who lost > 15kg of weight were able to achieve reversal of their diabetes.

At Wellness Garage, we have taken these insights and combined them with other evidence to develop the 4+2 Diabetes Reversal Strategy with a goal of helping people reverse their Type II Diabetes.


The 4+2 Diabetes Reversal Strategy consists of four key and two secondary behaviours:
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Research References:
  1. DiRECT Study - demonstration of diabetes reversal in primary care.
  2. Counterpoint Study - demonstrated the return of pancreatic insulin response with decrease of pancreatic fat from a 15% weight loss.
  3. Counterbalance Study - beneficial changes of weight loss persist with weight stability.
  4. Translating aetiological insight into sustainable management of type 2 diabetes
Wellness Garage Resources
  • 4+2 Diabetes Reversal Strategy Guide
  • Is Diabetes Reversible - Part I
  • Is Diabetes Reversible - Part II
  • Is Diabetes Reversible - Part III
  • Understanding Insulin Resistance is the First Step to Reversing Diabetes
  • ​How to Reverse Diabetes

Session 1

  • Conventional wisdom and Type II Diabetes
  • Review the evidence supporting Diabetes Reversal
  • Learn about the insulin resistance, the process underlying Type II Diabetes and what can be done to reverse it.  
  • Homework: 
    • Diet Diary - track you diet for seven days
    • Six Pillars of Health - review your readiness for change across the six pillars of health
  • Resource:
    • When it comes to Eating to Lower Insulin - think about Sugar Equivalents
    • Freestyle Libre Continuous Glucose Monitoring free trial
Presentation
Sugar Equivalents
Diet Diary
Six Pillars of Health
Readiness for Change

Session 2 - "Eat to Lower Insulin"

  • What we have learned so far
  • Why we eat
  • Making sense of nutrition - Carbohydrates, Protein and Fat
  • Ultra-processed Foods
  • Putting it all together - 7 Habits to Eating to Lower Insulin
  • Homework: 
    • What am I really eating
    • Rooting Out Refined Carbohydrates
  • ​Resources:
    • 20 Healthy Protein Packages
    • 10 High Fibre Foods
    • Guide to Healthy Fats
Presentation
EATBetter Strategy
Eat to Lower Insulin
Guide to Healthy Fats
What Am I Really Eating
Healthy Protein Packages
Rooting Out Refined Carbs
10 High Fibre Foods

Session 3 - Use Your Muscles

  • What we have learned so far
  • Diabetes Medications
  • 150 Minutes of Exercise
  • Level 1, Level 2 Exercise
  • Dangers of being sedentary
  • Homework: 
    • 150 Minutes of Exercise
    • Move Every Hour
  • ​​Resources:
    • Diabetes Medications
    • Medication Names
Presentation
LEVELUp Your Fitness Strategy
Use Your Muscles
Medications
Medication Names

Session 4 - Be Kind to Your Liver & Restore Fat Burning

  • What we have learned so far
  • Be Kind to Your Liver - Alcohol, Fructose and Gut Health
  • Restore Fat Burning
  • Time Restricted Eating
  • Homework: 
    • How much fibre are you eating?
    • How many hours are you fasting
  • ​​Resources:
    • Sample Meal Plan
    • Life Changing Loaf of Bread Recipe
Presentation
Sample Meal Plan
Be Kind to Your Liver
Restore Fat Burning
Life Changing Loaf of Bread

Session 5 - Learn to De-stress & Improve Sleep

  • What we have learned so far
  • The Paradox of Stress
  • Sleep and Diabetes
  • Depression and Diabetes
  • Homework: 
    • How many hours do you spend doing things that lower stress?
    • How many hours are you sleep?
  • ​​Resources:
    • Nighttime Relaxation Ritual
    • StopBang - Obstructive Sleep Apnea Screening Tool
Presentation
Improve Sleep
Learn to De-stress
Nighttime Relaxation

Session 6 - Putting It All Together

  • What we have learned so far
  • Putting the 4+2 Diabetes Reversal Strategy in Action
  • Next Steps​
Presentation
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​White Rock, BC V4B 2P4

Phone: 604-535-7010
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  • Home
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  • Programs
    • Diabetes Reversal
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  • Resources
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  • About Us
    • About Us
    • For Physicians
    • FAQ