#5 Community, Protein & Sleep

Welcome!

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So, we’ve discussed that diabetes reversal doesn’t require tribal diet allegiance; you now know the mechanism is simple: clear out the toxic fat; and we’ve touched on some helpful methods and mindsets.

This issue builds on that foundation with three powerful levers you can use immediately that magnify your chances of success. We’ll cover protein, fasting and meal timing, and sleep. Each is powerful on its own, but together they form a rhythm that makes reversal far more achievable - and they’re zero-downside additions to your life. You’ll also find a PDF linked near the end with a simple, delicious Mediterranean meal that delivers on protein, micronutrients, and satiety but without an energy overload.

(As always, this is purely for educational purposes and is not medical/lifestyle advice. See the full disclaimer at the bottom.)

Community For The Win!

Nothing beats the support and encouragement of people who get it. So, I’m building a community for like-minded people just like you, who are reversing (or have already reversed) their type-2 diabetes.

This will be a place where you can learn more about diabetes reversal, take part in group discussions, share your ideas, troubleshoot problems, and get the support you need to make this a success.

Over time, we will add more to the community and, in the coming weeks, I plan to introduce:

• Live Q&A sessions.

• Deep dives on key topics

• The Diabetes Reversal Roadmap course.

• Meal plans.

• A reversal tracker you can use to see your progress in real time.

• Success showcases: learn from people a little further along than you.

This will become a paid service for others in the future. But, for founding members who join before then, it is free to join and will stay free for you.

Reversal is much easier when we do it together. Click here to join us: JOIN.

Protein: The Forgotten Weapon

The diet wars have warped the conversation, with carbs and fats getting all the attention. Protein sits quietly in the background, underestimated, while in truth it can tilt the entire battle in your favour.

Here’s why:

1. Satiety: Gram for gram, protein keeps you fuller for longer. It delays hunger and reduces the urge to binge, making it easier to sustain a calorie deficit.

2. Muscle preservation: In a calorie deficit, your body naturally breaks down both fat and lean tissue. But muscle is not optional as it’s your biggest site of glucose disposal. Lose it and your insulin sensitivity worsens.

   High-quality studies show that higher protein intake (about 1.6–2.4 g/kg/day) shifts the weight loss toward fat and away from muscle. In fact, in a landmark trial where young men dieted hard at 40% fewer calories for 4 weeks, those eating the highest protein actually gained about 1.2 kg of muscle while losing almost 5 kg of fat (Longland et al., 2016). Those on lower protein lost less fat and gained no muscle at all. But, the kicker: the low protein group was still eating 50% more than the recommended daily amount. So many people, especially those eating less, will not be eating enough protein to hold on to their muscle mass - and add to this that muscle is harder to hold on to as we age. Protecting muscle is central to reversing diabetes.

3. Thermic effect: Protein costs more energy to process and it is usually not burned for energy to a great degree. Roughly 20–30% of its calories are burned off during digestion, compared to 5–10% for carbs and ~3% for fat. This small advantage compounds. And, adding a small boost in protein to a meal is usually a big win even though it slightly increases the calories.

How much?

For most people reversing type-2 diabetes, aim for 1.3–1.8 g of protein per kg of ideal body weight per day. (Calculate your ideal body weight here: body weight calculator). Spread this across meals so you hit the per-meal “threshold” that fully switches on muscle protein synthesis. For older adults, that threshold is closer to 30–45 g per meal.

Protein Target Table

Quick primer: what protein really is

Proteins are molecular chains, where the links in the chain are smaller molecules called amino acids (AAs). There are 20 different AAs that matter in human nutrition, and nine are called essential because your body cannot make them - they must come from food. To maintain and build muscle, you need not just enough protein, but the right balance of these essential amino acids. In general, animal protein sources have a better balance of AAs for human needs, but eating a mixture of plant sources (e.g. beans, tofu, grains, nuts) can still get you there.

Certain amino acids act as the “ignition switch” for muscle protein synthesis (MPS), the process of repairing and building muscle. The best studied is leucine, which is the key trigger for turning on MPS. All essential AAs are important for overall protein balance and many cellular processes, but it is leucine that acts as the primary signal to switch MPS on. Think of leucine as the ignition key, with the other essential amino acids acting as the fuel that lets the process run. Importantly, getting around 3 - 4 g of leucine per meal is essential to maximise MPS. This can be achieved by getting at least 30g of animal protein sources or around 40g of mixed plant protein sources. We need to aim higher with plant proteins because they are slightly lower in quality.

Another consideration is the blunting of muscle building/keeping processes as we age. Older people do well to aim for 40g/meal of good quality protein, particularly from easily digested sources. Eggs, white fish and braised meats (for easier digestion) are ideal, but don’t rule out a good quality whey protein shake made with non-fat milk.

Hitting your protein targets with foods rich in these essential amino acids ensures that your body doesn’t just get calories, but the precise building blocks it needs to preserve muscle. Sufficient protein is the safeguard that lets you lose weight from the right tissue while defending the muscle that serves your future metabolic health.

Sources that work

Lean meats (5% ground beef, chicken breast, turkey breast, venison, elk, etc), white fish, eggs (try mixing whole with whites 1:1), soy products (e.g. tofu), low-fat dairy, Greek yogurt (0-2%), quark, fat-free cottage cheese, lentils & beans, and protein powders (if convenience is key).