A Healthy Type 2 Diet

What does a genuinely healthy diet look like when you have type 2 diabetes? In this episode, Dr. Scott Saunders makes the case that it is far simpler than the endless diet debates suggest. Eat less, cut the sugar and processed food, and give your body real time between meals. The hard part is not knowing what to eat, it is the tug of war between what tastes good and what actually heals.

Dr. Saunders explains why some bodies store nearly everything as fat, why fasting is the reset button for high blood sugar, and how insulin resistance really works in plain, elementary terms. He then answers a full hour of viewer questions on metformin, cortisone shots, MSG hiding in your food, the cholesterol myth, neuropathy, and how to know when your body has truly reset.

In this episode, Dr. Saunders covers:

• What a healthy type 2 diet really looks like, and why it is simpler than most people fear
• Why some people store everything as fat, and how extra insulin drives the problem
• The Phase One target: keeping carbohydrates under 20 grams a day
• Why a "no MSG" label can still mean MSG, and the names to watch for
• Insulin resistance explained in plain terms, using the cell that is full of sugar
• How fasting resets a high blood sugar "set point," and how to push through it safely
• Why type 1 and type 2 diabetics have to treat fasting in opposite ways
• The cholesterol claim Dr. Saunders pushes back on, and what the numbers show

Timestamps

• 2:08 — What a healthy type 2 diet really means, and why we eat for taste over health
• 4:15 — The efficient metabolism: how extra insulin tells your body to store fat
• 6:00 — The rowing machine wake-up call: 100 calories of exercise versus one apple
• 8:10 — The bear analogy, and why sugar and fruit drive insulin resistance
• 9:30 — Phase One in practice: keeping carbs under 20 grams a day
• 10:40 — Why restaurants hide sugar, salt, fat, and MSG in everything
• 11:20 — Load up on vegetables: five cups of broccoli still fits your limit
• 12:38 — How often to fast: a once-a-month, weight-triggered routine
• 16:59 — Why a cortisone shot sends your blood sugar up
• 17:33 — Insulin resistance in elementary terms: the cell that is full of sugar
• 19:02 — Fasting with diabetes: why type 2 and type 1 are opposite cases
• 21:17 — MSG hiding in your food under a dozen other names
• 25:20 — When a supplement is not enough: resetting a high blood sugar set point
• 31:06 — Can you stop metformin and treat it with diet, fasting, and cinnamon?
• 42:17 — How to know your body has reset: morning ketones and glucose
• 48:24 — The cholesterol question: why lower is not always safer
• 55:04 — Preventing H. pylori by letting your stomach empty between meals

Products mentioned in this episode — use code Saunders25 for 25% off:

• CinnaChroma
• Nervala
• Diabetes Solution Kit

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