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Contents
Disclaimer ......................................................................................................................................................................4
Introduction ...................................................................................................................................................................5
What exactly is diabetes? ..........................................................................................................................................6
Complications associated with diabetes....................................................................................................................7
Malnutrition...........................................................................................................................................................7
Cardiovascular diseases .........................................................................................................................................7
Glaucoma - Eye disease .........................................................................................................................................8
Retinopathy - Eye disease ....................................................................................................................................10
Nephropathy - Kidney disease .............................................................................................................................11
Neuropathy - Nerve disease ................................................................................................................................12
Who is at risk for diabetes? .....................................................................................................................................15
Diabetes today .........................................................................................................................................................16
Chapter One: Brown Fat ..............................................................................................................................................19
What is brown fat? ..................................................................................................................................................19
Beige fat: the slower, well-meaning cousin .............................................................................................................20
Brown fat and diabetes ...........................................................................................................................................22
Actively using brown fat cells to your advantage ....................................................................................................22
Method 1: exercise ..............................................................................................................................................22
Method 2: cold showers ......................................................................................................................................24
Method 3: temperature shock ............................................................................................................................24
Method 4: adjust your thermostat ......................................................................................................................25
Method 5: sleeping better ...................................................................................................................................26
Method 6: melatonin ...........................................................................................................................................30
Method 7: intermittent fasting ............................................................................................................................31
BAT-oriented diets ...................................................................................................................................................32
Diet 1: Lyons Revolution Diet .............................................................................................................................33
Diet 2: The 5:2 Method ........................................................................................................................................36
Diet 3: Smoothies and sleep ................................................................................................................................38
A true miracle in the making ...................................................................................................................................42
Cautions about brown fat ........................................................................................................................................42
Chapter Two: Natural Remedies ..................................................................................................................................44
Remedy 0: Brown Fat ..............................................................................................................................................46
Remedy 1: Bitter Melon...........................................................................................................................................46
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Remedy 2: Rosemary and Oregano .........................................................................................................................47

Remedy 3: Evening Primrose Oil..............................................................................................................................48
Remedy 4: Fenugreek ..............................................................................................................................................50
Remedy 5: Exercise ..................................................................................................................................................51
Remedy 6: Peanut Butter Quick-Fix .........................................................................................................................52
Remedy 7: Cook With Sunflower Oil .......................................................................................................................53
Remedy 8: Acupuncture ..........................................................................................................................................53
Remedy 9: Chromium and Niacin ............................................................................................................................55
Remedy 10: Ginseng ................................................................................................................................................56
Remedy 11: Guduchi................................................................................................................................................57
Remedy 12: Holy Basil .............................................................................................................................................58
Chapter Three: Diabetes Medications and Treatments ..............................................................................................59
Treating, not curing - a look at Metformin ..............................................................................................................60
Pitfalls of insulin treatments ....................................................................................................................................61
Other notable large-scale side effects of big medicine ........................................................................................64
Making the switch to natural medicine ...................................................................................................................65
Bitter Gourd .........................................................................................................................................................66
Cinnamon.............................................................................................................................................................67
Indian Gooseberry ...............................................................................................................................................67
Fenugreek ............................................................................................................................................................68
Black Plum ...........................................................................................................................................................68
Mango Leaves ......................................................................................................................................................69
Aloe Vera .............................................................................................................................................................69
Curry Leaves ........................................................................................................................................................70

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Disclaimer

Copyright 2014 Diabetes Miracle Cure - All Rights Reserved

This publication is not to be copied, altered, or otherwise reproduced in any way, without express written consent
by the copyright holder. This applies to both commercial and non-commercial uses.

Despite reasonable efforts to portray factual and reliable information, the topics discussed in this publication are
by nature constantly shifting. Any information contained hereafter may become inaccurate or invalid at some
point in the future; the Author and copyright holder are not responsible for any misinformation due to this fact. In
addition, some topics covered hereafter lack sufficient scientific evidence for verification to be taken as fact, and
are based on the findings of one or few individuals.

As the reader, you understand that this publication is to be read as an informational tool, and may not be
interpreted by any means as medical or health advice. Consult with your doctor prior to taking or discontinuing
any medicines, natural or not, for any condition.

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Introduction
Diabetes mellitus, almost exclusively referred to as simply diabetes, is a disease that most people know basic
information about, but relatively few people fully understand. Many misconceptions surround this dangerous
condition, and in some cases, completely unwarranted stigma as well. Most people who have never had their lives
impacted by diabetes in any way (either directly or through a relative) see nothing but skewed versions of the
symptoms: diabetics have to watch what they eat, become
dizzy on occasion, and they are usually obese.

What people fail to realize due to this lack of information and

over-generalization is that diabetes is annoying, limiting,
painful, scary, and sometimes quite deadly. The less severe
symptoms of diabetes will slowly compound upon each other,
reducing ones overall quality of life. Diabetics will typically feel
hungry and thirsty often, lose weight despite their best efforts
to maintain a healthy balance, become unusually tired with
little or no expenditure of energy, lose the ability to focus or even find interest in most activities, experience vision
problems, get infections from minor cuts (which also have trouble healing due to certain deficiencies), and
experience general flu-like symptoms.

Due to the number of long-lasting effects that mentally strain an individual, this disease can quickly cause long
lasting depression as well. In fact - many of the symptoms of diabetes are the same symptoms that identify the
beginning stages of depression (lack of interest, inability to concentrate, and general lethargic behavior in
particular). The onset of depression can be dangerous for diabetics, and maintaining a positive self-image is
usually seen as one of the most important steps of care and treatment.

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What exactly is diabetes?

There are two main types of this disease, aptly named type-1 and type-2. The first of these is a malfunction
causing the body to drastically under-produce insulin, a much needed substance that is used to absorb glucose into
the body and deliver energy to the brain. The second type represents an issue in which the body simply fails to
make adequate use of the insulin, requiring either a much greater amount or a much smaller load of glucose.
Type-2 is about nine times more common than type-1.

Glucose is a form of sugar, thus the term blood sugar. This is primarily created from taking in carbohydrates.
The conversion process is very fast compared to other sources of energy (fats and proteins). Since carbohydrates
are the most efficient supply of energy as well, they are generally consumed in the greatest amount. An
abundance of glucose then can cause problems in the event that insulin - the substance primarily responsible for
the expenditure of blood sugar - ceases to function properly.

The pancreas gland is what is responsible for dealing with glucose. When it reaches this gland, one of two things
will happen: insulin will be secreted, transforming the glucose into energy for the brain; or the glucose will be
solidified into fat for storage. Type-1 patients simply have a defective pancreas. Type-2 patients develop an
involuntary resistance to insulin for any number of reasons, resulting in unused energy floating around helplessly
in the bloodstream while being unable to supply the brain.

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Fun Fact: diabetes is believed to have been discovered as early as the first century, discovered by Aretaeus of
Cappadocia. After studying it for a length of time, he described life with diabetes as disgusting and painful,
undoubtedly due to a lack of knowledge regarding treatments. Completely untreated diabetes becomes quite
gruesome and painful.
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Note that other forms of diabetes do exist. These are specialized forms that develop in very specific circumstances
and often disappear afterwards. For example: Type-3 diabetes, officially referred to as Gestational Diabetes or
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simply GDM, appears only in pregnant women and promptly ceases after delivery. This can be deadly for the
mother and developing fetus if not identified and quickly treated. Luckily, it does not end up claiming many lives
due to the enhanced level of supervision most pregnant women are under. Nonetheless, GDM puts the
developing fetus at greater risk of having type-2 diabetes at some point in their lives, and nearly 50% of all women
afflicted by this eventually develop type-2 diabetes themselves.

Complications associated with diabetes

When left untreated, or simply in unfortunate cases of multiple coinciding circumstances, diabetes can develop
additional effects and complications that drastically impair a persons day-to-day functioning and may even cause
the disease to become terminal. Worse yet, these conditions are not localized to a single area of the body diabetes can cause issues literally from head to toe.

Malnutrition

One of the most pressing concerns of diabetes is the inability to retain nutrition long enough for it to be absorbed
into the bloodstream. This generally results from nephropathy (explained in detail later in this section) or another
condition which results in increased rate of urination. Vitamins, minerals, proteins, and other valuable substances
are carried out of the body as collateral damage while the system attempts to correct for an overabundance of
glucose.

This is a problem that can happen without diabetes through other diseases, but never by drinking too much
water. Water will not flush vitamins and essential substances from the body. In the worst case scenario of this
condition, various deficiencies can develop, though they are generally not severe enough to warrant immediate
medical attention. Nonetheless, any vitamin or other deficiency can be a late warning sign for other, more serious
problems, and should be taken as a cue to visit a doctor immediately.

Cardiovascular diseases

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This is the leading cause of diabetes-related deaths. Over time, diabetics will suffer from lessening efficiency and
strength of blood vessels, their heart, and arteries. This can lead to the extensive clotting, fatal strokes, and the
development of coronary artery disease. Making matters worse is the fact that many of the risk factors for strokes
and coronary artery disease also intensify diabetes, creating a two-fold problem.

Three of the major contributors that speed up the progression of cardiovascular disease onset by diabetes are:

High levels of cholesterol, easily regulated by exercise (see Chapter 2, Remedy 5);

High blood pressure, also remedied with exercise, but may be worsened by some remedies;

Uncontrolled blood glucose levels - obviously a significant problem for someone with diabetes!

Glaucoma - Eye disease

Glaucoma is a group of eye conditions that lead to damage of the optic nerve. The optic nerve essentially feeds
information from the eye to the brain; without it, sight would
do little for the human body. Glaucoma is irreversible and
progressive vision loss, caused by extra pressure in the eye that
damages the gentle nerve fibers. The majority of people
inflicted with this disease do not notice its presence until the
nerve has been significantly damaged, much like in retinopathy.
Decreased blood flow and eye pressure are the two main ways
to develop glaucoma.

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Scary Facts: glaucoma is currently the leading cause of blindness. This is not an overwhelming percentage - about
12% at most - though it is nonetheless first on the list. One in ten properly treated cases of glaucoma will result in
blindness despite the patients and doctors best efforts; cases which go untreated almost universally result in
blindness. It is estimated that 2.2 million people living in the United States currently have glaucoma, though only
half of those cases have been diagnosed.
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People with diabetes are twice as likely to develop glaucoma. Enhanced risk for diseases and health conditions in
general are an unfortunate side effect of diabetes. Also, those with open-angle glaucoma (the most common type)
are much more likely to develop diabetes compared to those with no eye problems, making this a reciprocally
dangerous disease. Many types of glaucoma exist:

Open-angle: the most common form. The damage from this type occurs gradually and painlessly until it is
already too late to reverse it, as is the case with some patients who reach the final stage of retinopathy
(proliferative retinopathy).

Angle-closure: occurs when the drainage angle narrows inside of the eye and becomes blocked.
Symptoms include: severe eye pain, headache, nausea, or blurry vision. Blindness will occur quickly if an
ophthalmologist does not treat it. This is considered one of the easiest types to identify without regular
eye exams.

Pigmentary: the position of the iris bowes backwards disrupts the cells with pigment. This causes the
particles to be released and the draining system of the eye to be clogged.

Nail-Patella syndrome: this rare genetic disease happens in about 1 in 50,000 newborns. It primarily
causes other abnormalities, such as disfigured or underdeveloped nails and knees (thus the name). The
skeletal structure of surrounding areas may also be unusual. When the eyes are affected, extra pressure
is exerted on them, resulting in glaucoma. The kidney can also be affected by this, which causes
nephropathy and eventually retinopathy as well.

Neovascular: also associated with a number of other abnormalities. This occurs when new blood vessels
form on the iris, blocking fluid flow and raising eye pressure. This form is the most similar to retinopathy,
which essentially functions the same way.

People of African descent, those with a history of glaucoma in their families, and anyone who has suffered a
significant eye injury in the past are at risk for the development of glaucoma. This disease is relatively easy to
detect during regular checkups, and not difficult to treat. Damage inflicted by glaucoma cannot be reversed in
almost all circumstances, though the progression of the disease can be rather quickly slowed and halted until it can
be fully treated or cured.

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Retinopathy - Eye disease

The most common of all types of eye diseases in diabetics, retinopathy can be one of the most frightening effects
of this disease, especially at younger ages. This diseases primary function is causing impaired vision or, in the
worst cases, complete blindness. It is one of the greatest causes of blindness in adults.

Two types of diabetic retinopathy occur - either the blood vessels in the eye will leak out and swell up, or blood
vessels will begin to grow on the surface of the retina. In both cases, the problem can become severe before it is
even noticed through vision impairment. Four stages of diabetic retinopathy exist:

Mild Nonproliferative Retinopathy - this is characterized by a series of tiny, mostly unobtrusive

aneurysms. Blood vessels may begin to slightly swell. Vision impairment almost never occurs at this
stage.

Moderate Nonproliferative Retinopathy - more blood vessels begin to swell, and many of the most
important vessels (the ones which provide nutrients to the retina) may be blocked off. Vision will begin to
decline quite noticeably at this stage.

Severe Nonproliferative Retinopathy - swelling and blockage becomes severe, cutting off supply of
nutrients to the eyes at an alarming rate. Vision will be considerably impaired at this point. As a result of
the large-scale blockage, the body will begin producing more blood vessels for the eyes.

Proliferative Retinopathy - at this stage, the potential for instant loss of vision is constantly present.
Newly formed blood vessels from the previous stage are extremely fragile and crowd around the retina,
as well as other areas of the eyes. They can be ruptured from something as simple as looking too far into
ones peripheral vision, leaking significant amounts of blood into the retina. The severity of vision loss will
vary, but in many cases, complete blindness occurs.

Macular edema is a condition that may develop at any of these stages, increasing in risk as they progress. It is
caused when fluid leaks into the macula which is the portion of the eye that is responsible for focused/sharp
vision. The macula swells considerably as a result of this. An estimated 50% of all diabetics afflicted with
retinopathy develop macular edema.

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Not-so-Fun Fact: though a slightly outdated statistic, in 2008 approximately 28% of diabetics over the age of 40
were living with diabetic retinopathy. This equates to about 4.2 million people, and of course does not account for
a large age group that makes up a significant portion of the diabetic population (ages 21-39).
________________________________________

The blindness caused by diabetic retinopathy is generally not an overall decline in vision clarity. Instead, most
victims experience partial blockage of visual information due to blood vessels or leaked blood being in the way of
the retina. Blurring also occurs due to the proximity of the obstruction.

As was mentioned previously, this disease can progress without any visual indication. In the most extreme
scenarios, one could feasibly progress through the first three stages, arriving at the Proliferative Retinopathy stage
without a single symptom. This is extremely dangerous, because a rupture could then cause instant and complete
blindness at a dangerous time - while driving, for example. Diabetics should have regular checkups to determine if
they are inflicted with this condition.

Nephropathy - Kidney disease

This five-stage affliction most often results in the diminished efficiency of ones kidneys, or in the worst
circumstances, complete kidney failure. While diabetes is by no means the only cause of kidney disease, it does
significantly boost the risk factor. The cause of nephropathy is similar to the cause of retinopathy in that it is a
mechanism of the body originally meant for defense and survival.

As a functioning organ, the kidney normally absorbs glucose from the bloodstream. Kidneys can reach a limit on
the absorption of glucose for varying reasons - for example, a poorly functioning kidney, or an overabundance of
glucose in the bloodstream due to diabetes. Once this happens, glucose will begin to build up and force more fluid
out of the body. This is why diabetics experience increase frequency and volume of urination.

With increased urination comes less density of various substances normally excreted in urine, including sodium
chloride. This compound triggers an alarm of sorts which results in increased production of a substance called
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renin, which in turn reduces the flow of blood through the kidneys. What this long line of causation eventually
equates to is a drastically decreased delivery of nutrients to the kidneys due to lack of blood flowing through them.

Luckily, nephropathy is much easier to detect than retinopathy as it progresses. It cannot be detected in its early
stages without a visit to the doctor for a checkup, however. There are several symptoms which may denote a
rising problem:

A condition called edema, or swelling around the eyes;

Otherwise inexplicable swelling in general (a sign of more advanced nephropathy);

Fatigue, nausea, vomiting, headaches, and other flu-like symptoms (not fevers);

Anorexia, or simple loss of appetite;

Sudden increase in weight from fluid retention;

Increased urination;

Excessively foamy/frothy urine (some frothing is natural).

The five stages of this disease are called: Hyperfunction, Normoalbuminuria, Microalbuminuria, Overt diabetic
nephropathy, and Uremia. Each stage progressively exhibits decreased filtration of blood through the kidneys,
higher blood pressure, structural changes (and eventually damage) of the kidney, and a general worsening of
symptoms. The ultimate stage of this disease, Uremia, is defined as complete kidney failure; the kidneys filter little
to no blood, show advanced structural damage, and blood pressure climbs significantly.

If left unchecked, nephropathy can cause arteriosclerosis and proteinuria.

Neuropathy - Nerve disease

Generally, neuropathy is considered to be the greatest concern among diabetics. This disease results from
excessive blood glucose and uncontrollable blood pressure. Again, diabetics are not the only people at risk for
neuropathy, but they can develop it much more quickly; in addition, diabetics face enhanced complications that
are associated with nerve disease.

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Glucose is normally not a harmful substance. In fact, it is necessary for almost all life on the planet to thrive. The
nerve fibers in the human body, however, deteriorate when exposed to glucose over a long period of time. Since
uncontrolled diabetes results in glucose festering in the bloodstream, especially in combination with nephropathy
(due to the kidneys failing), unchecked high blood glucose levels can result in the severing of nerve capillaries and
thus the denial of any form of oxygen or nutrients. Inflammation, cigarettes, alcohol abuse (again - kidney failure),
and family history are all possible catalysts for the development of neuropathy.

Further complicating matters is the fact that neuropathy can arise as one or more of four different types, each with
different symptoms:

Peripheral Neuropathy - the most common and often most feared form of this disease. It affects the feet
first, causing a variety of problems:

Tingling or pins and needles in the feet;

Constant pain when walking;

Extreme, sharp pain, especially in the middle of the foot, at any time for seemingly no reason;

Either heightened or dulled sensitivity of the feet, ranging from complete numbness to feeling
unbearable pain at the faintest touch (from wearing socks, for example);

Deformities or other conditions of the foot, such as ulcers and infections.

The feet are always the first to suffer from this form. It will then progress to the legs, then hands, and
finally the arms. Peripheral Neuropathy can necessitate amputation. Diabetics are well over 2,000%
more likely to need amputation than those who develop neuropathy without it. Amputations generally
occur due to advanced infections, which go unnoticed due to numbness.

Autonomic Neuropathy: this form consists of damaged nerves in the autonomic nervous system which
controls the bodys automatic functions. Some examples of affected areas include the heart, bladder,
stomach, and eyes. Autonomic Neuropathy can become a compounded problem with retinopathy - both
of which can develop as a result of advanced nephropathy. Symptoms of this form are:

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Frequent UTIs (Urinary Tract Infections);

Significant change in sweating habits (either much more or much less);

Noticeable change in core body temperature (too cold or too hot);

Difficulty or inability to swallow;

Any combination of increased frequency of constipation and diarrhea;

Stagnant blood pressure and heart rate, resulting in inappropriate levels of one or both during
various activities (for example, an extremely high heart rate after exercise that persists
throughout the day);

Loss of low-light vision.

One of the most significant problems of this type of neuropathy is the inability to discern when ones
blood sugar is falling too low by the normal physiological signs. This is called hypoglycemia unawareness,
and as one might imagine, could result in severe complications or even death.

Radiculoplexus Neuropathy: this disease has a few other names which most people may be more familiar
with: Amyotrophy, Proximal Neuropathy, and Femoral Neuropathy. Unlike its related cousin (Peripheral
Neuropathy), this form afflicts nerves closer to the core of the body and will only very rarely spread to the
upper body. The buttocks, thighs, legs, and hips can all be damaged in this case. Type-1 diabetics rarely
experience this disease, and it is generally considered the least severe of the three long term forms
discussed thus far, particularly because it is the most likely to see recovery. Symptoms of Radiculoplexus
Neuropathy include:

Swelling of the abdomen (when infected, which again, is rare);

Involuntary loss of weight;

Extreme and inexplicable sudden pain in any of the infectable areas;

Gradual loss of muscle strength, resulting in difficulty standing (from sitting or laying down),
jumping, walking, etc.

The ultimate realization of Radiculoplexus Neuropathy is complete atrophication of the infected

muscle(s), though this generally only occurs in the thighs.

Mononeuropathy: finally, the only short-term form of neuropathy. As the name suggests, it targets only a
single nerve, giving it the least overall potential impact of the four. It should not be taken lightly,
however, as this disease can afflict any nerve in the body - even in the face or chest. This form generally
does not appear in younger diabetics. Any direct problems of Mononeuropathy can be temporarily
relieved in most cases, and the disease will almost always fade away on its own within a few months. Any
lasting damage may not be fixed, however. Since this form can appear anywhere, symptoms are difficult
to describe; some common signs are:

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Intense pain in a single area that does not expand or move (such as the thigh, chest, jaw, etc.);

Partial facial paralysis, known as Bells palsy;

Double, blurred, or unfocused eyesight;

Carpal tunnel syndrome - very common, discernible by a tingling in the fingers or weakness/lack
of motor skills.

As was mentioned, cigarette smoking and alcohol consumption should be avoided by diabetics who do not wish to
develop neuropathy. Age is one of the only uncontrollable factors that increase its risk, though it does so only
slightly; the length of time in which a person has been inflicted with diabetes is more important, varying on how
well they have managed their blood sugar.

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Fun Fact: cigarettes were first given warning labels in 1965 after the Cigarette Labeling and Advertising Act of
1965. Despite these warnings, approximately 18% of all people living in the United States still smoke cigarettes on
a regular basis. Almost a third of this amount suffers from some type of smoking-induced disease. About 400,000
people die per year in the United States from cigarettes - more than five times the amount of people who die from
diabetes (of course, some of these deaths are from cigarettes; there is some overlap).
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Who is at risk for diabetes?

Some believe that diabetes is solely hereditary, and that a clear family history is an indication that it is nearly
impossible to develop. This could not be further from the truth. To be fair, both type-1 and type-2 diabetes can be
hereditary, but in type-1 especially a family history is only a slight cause for concern.

Put simply: anyone can get diabetes. Type-1, being a mere 5% or so of all cases, is
extremely uncommon. As such, research concerning its causes is limited at best. Most
experts agree that it can come from external factors such as certain infections and
specific environmental conditions.

Type-2, however, can be caused by a wide range of factors, both preventable and
unavoidable:
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Ethnicity - certain ethnic groups are more likely than others to become diabetic. African Americans,
American Indians, and people of Asian descent are all at much higher risk than most others.

Age - simply, the older a person is, the higher their risk for diabetes. This is partially due to the natural
decline in certain substances in the body.

High blood pressure - aside from contributing to the onset of diabetes, this can also worsen its effects.

Sedentary lifestyles - lack of exercise is unhealthy in general, but in particular it can lead to diabetes for a
long list of reasons. Among these are two that go hand-in-hand: poor management of fat, and obesity.

Being overweight / obesity - this is a self-perpetuating problem. People who become diabetic due to
obesity generally develop type-2 diabetes, meaning that regardless of how much food is consumed, it
simply will not be used properly by the body. This is due to a complication caused by buildup of fat in a
certain area, which will be discussed later.

Many of these can also simply contribute to IGT, or Impaired Glucose Tolerance. This is essentially the precursor
to diabetes; it is a state in which the body is on the verge of having too much glucose in the bloodstream, but not
quite enough to develop serious diabetic symptoms or effects. Catching the disease in this state is extremely
favorable, as it can be corrected and managed before it ever reaches a problematic state.

Diabetes today
In the United States of America alone, it is estimated that about ten percent of all people have a form of diabetes.
This amounts to over 31 million people, between which a total of $245 billion is spent each year to combat the
disease - just under $8,000 each if averaged evenly. Diabetes ranks seventh on the list of leading causes of death
for the country, responsible for an estimated 73,000 deaths in the US every year.

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Fun Fact: though its existence has been known for about a millenia, diabetes was not separated into two main
types until the 1930s. Furthermore, significant advances in the treatment and understanding of the disease did
not begin in any significant succession until the mid 1900s.
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The International Diabetes Federation offers some interesting - and disturbing - statistics. Overall, there are an
estimated 382 million people currently diagnosed and living with diabetes, a number which is expected to rise
steadily to about 600 million within twenty years. A total of 600 million afflictions of diabetes may seem extremely
alarming, however it is in comparison to an estimated population of about 8.6 billion - an increase of about 1.5
billion from the current population of the world. While diabetes will claim about 55% more total victims, the
population should also be about 22% larger, making the actual ratio not much worse than it is today.

Africa and South America have the least amount of cases, while Southeast Asia and the Western Pacific suffer the
most (possibly distorted due to population density, considering that China alone contributes almost 100 million to
the total number). The United States spends the most on diabetes per year by far. South Africa, unsurprisingly,
spends under $5 billion yearly - just about 2% of what the United States spends. Aside from their impressively low
rate of cases for this disease, it is also suspected that this number stems from the number of quick deaths it causes
due to lack of available treatment; over of people diagnosed in this area perish before the age of 60 because of
it.

Ultimately, people in highly urbanized areas are at the greatest risk for diabetes, especially type-2 and GDM. This
is due to the overall decline in physical activity, poor eating habits, environmental and other causes of physical and
mental stress, and overall lack of education on the subject. Part of the equation is also the tendency to normalize
indoor environments and establish warmth as the normal, regular resting state for humans; this causes some
issues with the bodys natural process of generating heat through brown fat, as will be explained in detail later. As
the world moves towards total industrialization, diabetes will naturally become more prevalent throughout society
- unless the population is properly educated.

No official cure for diabetes has been recognized, despite its seemingly elementary functioning. Various
temporary treatments exist, of course, but most experts agree that the best way to fix early diabetes involves a
complete lifestyle change rather than taking a pill. In the end this is probably better for diabetics; synthetic drugs
end up causing more problems than they fix most of the time, and there is no guarantee that the good effects will
even work in all individuals. Many are turning to natural cures in todays world as a growing mistrust of
manufactured medicine looms over the societal horizon. One of the most promising and potent natural ways to
combat diabetes and a variety of other health issues plaguing the world is the development and proper usage of
brown fat.
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Chapter One: Brown Fat

What is brown fat?

Brown fat is the colloquial term for BAT, or Brown Adipose Tissue. Unlike white fat (White Adipose Tissue), the
purpose of this matter is to burn calories in the bodies of humans and other animals. WAT acts as a long-term
storage unit, whereas BAT is a more immediately active substance. White fat is found literally all throughout the
body, whereas brown fat (at least in adults) is generally found between the scapulae in the back, the upper torso in
the front, and the kidneys.

So what is the evolutionary function of this brown fat? It is a natural defense mechanism against the cold. White
fat insulates the body as a long lasting and passive protector, however brown fat burns itself away to generate
greater amounts of heat. It is most easily activated by simply being in a cold environment. Babies, for example,
have an extremely high level of BAT at birth which must begin working almost immediately due to the sudden
shock of temperature change - that is why they are always warm. This also accounts for why some people seem to
be naturally warmer than others.

With that in mind, it is quite understandable that certain animals

have high brown fat content as well. Most species of bears, who
enter long periods of hibernation during the winter, accumulate
massive reserves of brown fat to keep them and their young warm
throughout the snowy months. Kittens are similar to humans in
that they are born with a high reserve of BAT, and generally lose it
as they age, depending on their lifestyle. Similarly to bears, the
human body can train itself over time to generate more brown fat
in colder climates.

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Fun Fact: though developed long before brown fat was fully understood, there is a myth that taking off your
clothes in the cold will eventually make you feel warmer than being fully clothed. The heat generated is generally
not enough to counteract most extreme temperatures, however, and in most scenarios BAT will activate without
removing clothing.
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Brown fat content in humans is actually a small percentage of their total fat content. Five ounces, for example, is
exceptionally high, and could feasibly result in a person on a strict diet and exercise routine to lose a pound of
weight every few days. The average adult has two ounces, with most having significantly less. Obese, sedentary
people in warm climates may have extraordinarily low levels of BAT.

We have known that fat can be burned for quite some time. Fitness programs speak of burning fat on a regular
basis, but it is interesting to note that white fat does not burn itself - it is burned by brown fat. More accurately,
white fat is converted to brown fat, which then burns itself, reducing overall calories. Brown fat content can be
increased without converting white fat. The process of burning BAT is called activating - once activated, it will
burn on its own at varying levels, eventually returning to an inactive state.

Beige fat: the slower, well-meaning cousin

White fat that has been converted into brown fat is not actually true BAT. This new substance is actually beige fat,
sometimes nicknamed brite fat (brown and white) for the fact that it is not one solid color. Beige fat is still
beneficial in that it burns during exercise and activates in all of the same conditions that brown fat does - the
difference is that it burns approximately only a fifth as fast as brown fat, making it much less efficient.

The good news: it is not white fat. Regardless of how poorly it performs in comparison, beige fat is infinitely
healthier to have in ones body than brown fat for those concerned with diabetes and obesity. In a perfect world,
only producing brown fat does even out to be more worth the time and effort; however the properties of the real
world yield a diminishing return on the activities involved in creating brown fat, making conversion a decent
alternative once this point is reached.

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Brown fat and diabetes

Excess amounts of white fat found in the lower abdominal area (i.e. belly fat) is a significant risk factor for diabetes
in many individuals. This fat is sometimes referred to as visceral fat, and may also act as a trigger for heart disease
or cancer. One simple way in which brown fat reduces the risk or severity of diabetes is by simply removing this
fat.

In addition to this, brown fat causes the body to become more reactive to insulin. White fat dampens the effects
of insulin, which is one of the reasons obesity can cause and worsen diabetes. By converting white fat to brown
fat, a double gain is made. Furthermore, studies published in the Journal of Clinical Investigation (JCI) have
confirmed that, at least in animals. there is a direct correlation between BAT content and the bodys ability to
tolerate and process glucose. This means that animals with a high ratio of brown fat compared to white fat can
safely consume foods that would otherwise cause blood glucose levels to become dangerous.

So what does this mean for diabetics? Essentially: boosting your bodys brown fat content and activating it will
effectively dwindle the effects and symptoms of diabetes, with a possibility of completely eliminating it. This may
sound too good to be true, and there is still not enough scientific evidence to absolutely prove it, but all of the
research, experiments, and logic points to the same result.

Actively using brown fat cells to your advantage

To sum up the above points - brown fat is good fat. Increasing the amount of BAT in your body and activating it
regularly can result in passive long term fat management and overall increased health. There are various methods
and diets, varying greatly in intensity and commitment of time. What follows are various ways in which one can
actively manage their bodys brown adipose tissue content.

Method 1: exercise

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Plain and simple, exercising not only activates brown adipose tissue, but also helps to convert WAT into new BAT.
For humans, however, this may take a moderate amount of time - do not expect to see improvements overnight.
In a fairly recent study (2013), it took a man approximately three months to significantly benefit from the browning
of his white fat cells. Of course, there are many short term benefits of exercise aside from the activation of BAT, so
one may notice some immediate differences.

It is worth noting however that ones body can actually train itself to regularly convert white fat to brown with
ease. Keeping up with regulated exercise is quite useful for this. After the initial training period is over, one could
reasonably expect their body to continue at an increased rate of burning and converting WAT.

________________________________________

Depressing Fact: a mere estimated 22% of adults in the United States get the minimum level of recommended
exercise. 25% of all adults live a sedentary lifestyle. It has been found that exercising increases energy levels
better than most products meant to perform the same task, and that the risk for heart disease can be dramatically
lowered by exercising cardiovascularly for at least three hours in one day, once per week. Despite continuing
efforts to educate the global population about the benefits of exercise, both in the classroom and in daily life,
Americans still face controllable obesity, high rates of heart disease and stress, and general fatigue as an overall
challenge of daily life.
________________________________________

As previously mentioned, belly fat is one of the most prominent issues caused by white adipose tissue for
diabetics. Burning off WAT in the belly and sides (i.e. love handles) can be extremely difficult for some as
circulation in this region is naturally poor. Unfortunately, this cannot be done directly through exercise but rather
through a combination of exercise and good dieting habits as the body is not selective in what fat it burns.
Nonetheless, exercises that build muscle will result in long-term fat reduction as the BAT passively eliminates WAT
- as opposed to cardio exercises which are beneficial for quicker, short-term fat reduction. Burning off this hardto-reach fat will result in insulin being more effective for you.

To get the most out of your exercise routine for long-term WAT depletion and buildup of BAT, a steady, nonexhaustive routine of muscle endurance exercises and cardio exercise is recommended. Lifting light to medium
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weights twice a day and riding a bike at a moderate pace for 30 minutes every morning could be enough. Stick to
whatever regimen you can keep up with.

Method 2: cold showers

Taking cold showers is a way to passively increase your brown fat content without changing much in terms of
lifestyle and time commitments. As you know, cold both activates BAT and converts WAT. Be aware however that
extreme cold is not effective - a slight change from normal temperature is all that is required. It may be slightly
uncomfortable, but it is nonetheless an option. Again, this is a method that takes some time to start working, but
can be helpful for long term management of diabetes.

For those concerned with weight loss and overall health, be aware that cold showers also improve circulation. In
fact: cold in general accomplishes this (within reason). Simply ending a shower with a few minutes of cool or cold
water could be highly beneficial and will leave you feeling much more refreshed, as opposed to warm showers
which tend to relax the body and even bring on drowsiness.

Method 3: temperature shock

The title of this method may be slightly misleading. Temperature shock can be somewhat mild - extreme
temperature shock (i.e. going from an 80 degree Fahrenheit interior to a -10 degree F exterior) could cause some
health problems including strokes, especially for those who have high blood pressure; this type of shock is not the
one described here. Anyone with these health concerns may wish to pass on this method regardless.

Temperature shock is the act of going from warm to cool environments or conditions quickly to speed up the
bodys activation of brown fat. It is believed that people who live and work in colder industrialized areas of the
world, such as Central New York or Quebec, may have some passive gain in BAT content due to constant shifts in
temperature of 60 degrees F or more. While regular exposure to the cold certainly activates BAT with proven
results, it is speculated that this repeated adjustment is more beneficial.

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Continuing with the shower example, this could be a simple morning or evening routine to begin or round out a
day of exercise. After washing up, gradually make the shower colder until it is about halfway to its coldest setting,
then quickly decrease the temperature as much as possible. After two minutes or so, reverse the process back to
warm water and repeat for about ten minutes. Aside from the benefits of the coldness, the sudden increase in
heat also produces HSP, or heat shock proteins, in the body. These proteins provide similar benefits to brown fat,
and in fact are found in BAT from sudden drops in temperature as well.

Another example of temperature shock is a more localized and less traumatic approach. As explained earlier,
there are certain regions in which brown fat is more concentrated. Simply prepare an ice pack and press it against
the area between your two shoulder blades (scapulae) for a long period of time (30 minutes or so). You may wish
to use some material as a proxy for the cold so that you can withstand it for longer periods instead of a short and
ultimately painful administration of ice.

________________________________________

Fun Fact: there is a new weight loss tip circulating the internet and social media websites dubbed a Japanese
method involving drinking a cup of ice water every morning immediately upon waking up. This is actually
completely valid, as it induces temperature shock (as it passes directly through the high-density areas for BAT),
improves circulation, and may even reduce appetite. By extension, it does in fact aid in the fight against diabetes.
For maximum effect one could try alternating between ice water and soup. Drinking ice water every day alone is
estimated to burn up to 20 pounds of fat in a year, not accounting for the improvements from BAT. Though it is
questionable whether or not this discovery is of Japanese origin, it definitely does work.
________________________________________

Method 4: adjust your thermostat

Cold strikes once again: by simply changing and adjusting to the general temperature in your living or working
space, a passive increase of brown adipose tissue can be made. Most households are kept at 75 to 80 degrees F by lowering this to 65 degrees F, you will accomplish three things:

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Slightly enhanced BAT conversion, resulting in better insulin efficiency and passive blood glucose
regulation;

Better circulation, meaning a small amount of passive weight loss, more attentiveness, and overall
increased health;

Saving on heating bills!

Of course, be reasonable - while shivering does in fact cause weight loss, it is not known to deal with BAT and thus
will not provide any of the other benefits. Plus you may become sick, and constant exposure to harsh
temperatures heavily stresses the body to an unhealthy limit. Be cool, but not uncomfortable.

Method 5: sleeping better

Simply getting enough sleep could be the cure (or part of the cure) to
various health-related woes. Among these in particular is obesity,
which as was previously discussed is directly linked to diabetes due to
white adipose tissue hindering the bodys ability to properly utilize
insulin. Lack of sleep causes three main problems in the body when it comes to weight gain, and an innumerable
list of others which are unrelated:

Ghrelin - this hormone is responsible for telling your brain that you are hungry. Proper sleep is required in
order for it to remain at stable levels. It has been proven that lack of sleep, interrupted sleep, or poor
quality sleep causes ghrelin levels to rise dramatically, resulting in the brain transmitting a greater and
longer-lasting desire for food.

Leptin - opposite of ghrelin, leptin holds us back from eating, essentially the substance responsible for
feeling full. Without proper sleep, leptin cannot generate at the proper levels, releasing the bodys
inhibitions when it comes to food and hunger. Some people experience an opposite issue which is too
much leptin and not enough ghrelin, which is just as dangerous, as they may face undernourishment.

Metabolism - poor sleeping habits will literally reduce your bodys efficiency at utilizing energy. This is a
cyclic problem, as poor metabolism means more energy is required to carry out basic tasks (even as
simple as digesting food). This in turn means that your body perceives a greater need for sustenance,

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resulting in more food intake - and for those who suffer from lack of sleep, this food often comes in the
form of quick energy junk snacks that do little more than deprive you of more sleep!

Furthermore, there is evidence of a possible direct correlation between poor sleeping habits and diabetes that
does not stem from obesity. By not having the chance to enter the regenerative state of sleep, the body exhibits
the same characteristics that it would with high levels of insulin resistance (i.e. the same problem from
overabundance of WAT). This causes blood sugar levels to climb dramatically, especially combined with the
aforementioned dietary problems.

________________________________________

Fun Fact: sleep is something that everyone experiences, yet many know very little about. For example: humans
can actually fall asleep with their eyes completely open for short periods of time without ever becoming aware of
it. Since researchers now believe that dreams occur at all points during sleep (not just REM sleep, as was
previously assumed), these minute intervals of dreams could actually be remembered by the individual. Thus:
though no scientific confirmation has been made, it is entirely possible that some day-to-day memories are
actually dreams.
________________________________________

Sleeping better can be as simple as making a few basic changes to your life. Firstly - you must, through force of
will, break the cycle of bad eating habits. Drowsiness leads to quick snacks or high caffeine beverages, which
increases fat content and inhibits sleep; the only way to remove this factor from the equation is to simply start
eating right. Try to avoid anything with significant amounts of caffeine after lunch or an early dinner, and do not
consume large or heavy meals toward the end of the day.

Secondly, getting the body to activate its metabolic processes produces and burns up - you guessed it - brown fat!
In addition, people who sleep better tend to have higher BAT levels, so this is a no-lose situation. Metabolism
accounts for about two-thirds of the bodys daily caloric expenditure, so take advantage of it. Be careful not to
exercise right before bed, however, as this will increase activity in your brain and may keep you awake.

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Third, seek remedies for specific sleep problems.

Chronic pain, even if it is very minor, can cause detrimental restlessness;

Some people need specific conditions to sleep well, such as complete silence or total darkness;

Uncomfortable beds, temperatures, or air conditions are all major concerns for poor sleep that can be
addressed;

Many find trouble falling and staying asleep when sharing a bed with a spouse or partner;

Stress causes brain activity to skyrocket and remain at unmanageable levels for long periods of time;

Various medical problems can interrupt sleep.

Some general viable solutions may include sleep aids (typically in pill or liquid form), ear plugs/muffs, air
filters/purifiers, and meditation to clear stress.

Finally there is one obvious solution that many either overlook or refuse to acknowledge. Different people need
different amounts of sleep, and basic facts will prove that anyone on a regular sleeping schedule will wake up
without the assistance of an alarm clock a few moments before they have to (often resulting in disappointing
mornings on the weekends!). If you are sleeping up until your alarm clock violently jolts you awake, or even
straight through the alarm, you are very clearly not getting enough sleep. Try going to sleep earlier - even thirty
minutes earlier. The average person needs seven to eight hours of sleep to properly function, but some need as
much as ten (or more in rare cases).

On that note, understand that humans and many animals do in fact have a built-in clock. This is what
determines which animals are nocturnal and which are diurnal. Despite popular belief, humans cannot in fact
become nocturnal through sheer force of willpower; people working overnight shifts will always naturally be at a
disadvantage in terms of sleep and stress management. The human body was meant to rise and fall with the sun,
and deviating from that schedule causes complications. It can vary very slightly, by a few hours, but this is
accomplished over a very long period of time.

________________________________________

Fun Fact: some advocate training the body to take power naps at even intervals throughout the day. These naps
supposedly restore the same overall amount of energy as sleeping for a full eight hours, but total significantly less
time. This is true to some extent, but people engaging in this type of sleeping behavior still suffer from the
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negative effects of a diurnal creature attempting to sleep during the day. It is somewhat remedied by sleeping in
complete darkness.
________________________________________

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Method 6: melatonin

With the previous method concerning proper sleep, it should come as no surprise that melatonin plays a significant
part in the production of brown fat. Melatonin directly increases brown fat content, and also enhances other
methods of increasing it. People with higher melatonin levels may notice:

Faster activation and conversion of brown fat from exposure to cold temperatures;

Greater efficiency in burning and utilizing fat during exercise due to heightened metabolic rates;

Less difficulty falling asleep;

Less long-lasting adverse effects of irregular sleep schedules.

________________________________________

Fun Fact: melatonin passively increases the efficiency of thermogenesis, or the burning of fat to generate body
heat and energy. This means that people with more melatonin will be warmer when activating brown adipose
tissue. Additionally, melatonin is produced by the body while sleeping. Thus: if you are often cold at night,
achieve greater melatonin and BAT levels - the cold will activate the fat cells, which will burn hotter from the
melatonin and keep you warm!
________________________________________

Aside from simply getting more sleep (which may be difficult without proper amounts of melatonin, creating a
paradox) there are a few fool-proof ways to boost your bodys supply of melatonin:

Consume foods that aid in melatonin production. Turkey is a famous example of foods that make you
tired, however it is not one which boosts melatonin content. Instead, try pineapples, bananas,
tomatoes, rice, walnuts, or oranges. These foods act as great compliments to the pineal glands natural
production of melatonin.

Take melatonin supplements. This is generally not considered the best route to take, but has nonetheless
shown promising results. Be sure to take synthetic melatonin, rather than organic - it is actually safer,
which may come as a surprise to some.

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Shut lights off at night. As a proven fact, the body generates lower levels of melatonin during sleep if in
the presence of light. This also explains one of the reasons why regularly sleeping during the daytime (i.e.
for people with overnight working shifts) causes complications.

________________________________________

Not-so-Fun Fact: organic melatonin supplements are made from the pineal glands of other animals - particularly
cows. Due to this, they may be responsible for the spread of disease, which is why they are considered more
dangerous than synthetic melatonin. Regardless, supplements have a greatly diminished effect when compared to
naturally produced melatonin.
________________________________________

Be aware that as humans age, they naturally produce less and less melatonin. Adults and the elderly especially
should pay special attention to the effectiveness of natural and artificial sources of melatonin and use it
accordingly.

Method

7:

intermittent

fasting

Also known as scheduled eating, this method focuses on dieting in a certain way in order to train the body to
regularly burn fat. This works excellently along with Method 1 (exercising). There are several different ways to
perform intermittent fasting; it all depends on what diet works more conveniently for the individual, or which one
would be easier to follow based on current habits. Because you are depriving your body of food at certain times,
proper nutrition is of vital importance; a strict, targeted diet is an absolute must. A few benefits found in this
method include:

Regulation of dangerous levels of visceral fat (WAT in the lower abdomen);

Circulation of glucose improves, along with lipid levels;

Slows progression and aids in reversal of type-2 diabetes;

Reduction of cholesterol levels;

Improves bodys insulin efficiency;

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The general fasting method consists of normal calorie intake days and some restricted days (i.e. consuming 500
calories or fewer calories than ones daily normal limit). Those who prefer to eat normally can choose still use this
method by only eating during a specific window of time (or omitting certain meals of the day). Fasting must be
taken as a change in lifestyle, not as a quick or temporary solution; otherwise the benefits dwindle and become
wasted. The benefits are worth the change however, as one can:

Build up a tolerance to stress and disease - the body will be trained to cope with stress, as fasting causes a
cellular stress response. This results in future stressors and foreign complications having a lessened
effect;

Slow the negative effects of aging - especially in relation to diabetes and weight gain, this is extremely
significant;

Increase mitochondrial energy efficiency (highly important for the usage of BAT) and insulin sensitivity both slow the process of aging and reduce the risk of many diseases, most notably diabetes.

Once again, food choice is extremely important due to the nature of fasting. It would be pointless to fast, the
proceed to consume large amounts of sugar and carbohydrates in your diet. Even with proper exercise, much of
these sugars and carbs will be stored as white fat, negating most of the point of this method. Of course, not all
carbs and fats in food are bad, as has been noted.

It is recommended that people with certain preexisting issues do not fast due to the extreme nature of this sudden
change in diet. Even if the process is introduced slowly, if you are diabetic, pregnant or breastfeeding, at risk for
hypoglycemia, or have chronic stress, it is suggested to normalize both insulin levels and blood glucose before any
type of fasting. Most importantly of all, make every attempt to recognize and respect any indicator your body may
present that fasting is causing more harm than good; ignoring these signs could be fatal.

BAT-oriented diets
Often used in conjunction with many of the above active methods, simply changing your diet can result in a passive
increase in brown adipose tissue production, conversion, and activation. Some dietary options were already listed,
such as consuming ice water regularly and eating certain
melatonin-rich foods. Many of the melatonin enhancing foods

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will be found in these plans, and ice water is always an excellent companion to any diet for a long list of reasons.

The following are dietary plans that can either supplement or completely replace your current eating habits to
directly influence BAT. Please take special note of the contents of each diet before attempting them if you are
diabetic or otherwise suffer from blood sugar issues - while improving your brown fat to white fat ratio certainly
helps with diabetes, it is not an immediate cure-all!

Diet 1: Lyons Revolution Diet

The main trick behind this diet is to alternate between high carbohydrate-intake days and high protein-intake days.
Doing so will diminish the bodys overall production of fat as well as provide assistance in controlling unwarranted
hunger. Emphasis is placed on frequency and timing of meals, as well as the consumption of good fat.

Lyons recommends six small meals per day as opposed to the traditional three hearty meals; if possible each pair
of meals (i.e. the breakfast pair, lunch pair, and dinner pair) should surround a session of exercise. This helps in
various ways:

More immediate energy especially on carbohydrate days, as well as higher energy recovery after a
workout;

Capitalization on your muscle-building efforts on protein days, as consuming protein directly after a
workout increases the fruits of your efforts;

Maximizes the production of brown fat and the conversion of white fat to brown;

Results in overall less intake of food due to better portion control;

Allows your metabolism to supply energy at a steady pace, rather than your body being left with too
much or too little energy.

One can customize their selection of food based on the carbohydrate and protein restrictions, but those seeking
exclusively to build brown fat content should absolutely not be afraid to eat healthy fatty foods. Consuming fat
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will not counteract your diet - in fact, if it is good fat, it will help it! In general, trans fats and saturated fats are
terrible to consume, but may in rare cases be helpful. Unsaturated fat should not be feared in moderation.

________________________________________

Fun Fact: James R. Lyons was a bodybuilder and professional ballroom dancer prior to becoming a renowned
plastic surgeon. It is through his experiences in all three fields that he came to make discoveries concerning brown
fat, as he noticed various patterns and behaviors associated with it between clients. His findings are largely
focused around women, which are the majority of his clients as a plastic surgeon.
________________________________________

Some examples of great foods for this diet are:

Nuts, particularly peanuts and almonds;

Leafy vegetables (spinach has a higher ratio of protein than ground beef!);

Whole grain pasta - a carbohydrate powerhouse with decent amounts of protein;

Skinless chicken breast - a great source of protein and arguably healthy fat*

Fish of any kind**

Sunflower oil - slightly healthier than olive oil in terms of good to bad fat ratios.

* - Chicken breast with the skin left on has slightly more than double the amount of unsaturated fat compared to
saturated fat. Skinless chicken, contrary to popular belief, does not provide a better unsaturated to saturated fat
ratio; it does however provide less fat overall. If you already have sufficient amounts of fat for the day/meal,
consider skinless as an option.

** - Fish is a fantastic food for protein days. Aside from being generally healthy, fish provides a generous boost to
your protein levels and contains healthy unsaturated fat. They are also great sources of Omega-3, an essential
fatty acid that the human body naturally lacks. If possible your protein days should always include fish.

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The following is an example of a six-meal diet plan that mixes both carbs and protein. This is an acceptable diet,
but you may wish to modify it into two plans for alternating days as suggested previously.

Pre-Breakfast:

Peaches and cream oatmeal with skim milk (or some on the side if preferred)

Whole wheat toast with a spread of peanut butter and berry preserves

Post-Breakfast:

Low fat yogurt

Handful of almonds

Pre-Lunch:

Whole-wheat chicken sub/sandwich with spinach and tomatoes; sunflower oil for flavoring

Small piece of fruit of your choice

Post-Lunch:

Vegetable snack tray consisting of celery, mushrooms, and a carrot

Pre-Dinner:

Grilled salmon

Broccoli (steamed or lightly sauteed with sunflower oil)

Whole grain (brown) rice

Post-Dinner:

Wheat crackers or unsalted popcorn (with minimal butter, if any)

While this diet can improve brown fat content without exercise, much of its benefits will be lost without some sort
of physical activity. If you are alternating, focus on muscle building for protein days and cardiovascular exercise on
carbohydrate days. Even fifteen minutes of weight lifting, jogging, swimming, or dancing can be enough.
Remember not to overexert yourself or you may end up unable to maintain your frequency; intensity is not as
important as repetition.

________________________________________
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Fun Fact: carbohydrates, protein, and fat are the three sources of energy within the body. Protein is generally
considered the worst source in terms of overall supply; carbs are great for quick short term energy; and fats
provide dense, long term storage that can be activated when required (through brown fat). Unused carbohydrates
and protein may eventually turn into white fat, which is why regular exercise is so important even on low/no fat
diets!
________________________________________

Diet 2: The 5:2 Method

This diet is exactly what it states: a five to two ratio of dieting, in which 5 days allow normal calorie intake, and 2
days are restricted to a much lower amount. It is an intermittent fasting diet that puts the body on track to repair
mode (not starvation, as some may assume). The key isnt to avoid eating all together, which could ultimately lead
the body to rebound and overeat in the end. Putting the body into starvation mode convinces your it to store fat
cells instead of burn them. The energy acquired by the body from the nutrients it consumes is focused on cell
repair instead of fat storing while in repair mode.

Whatever ones total daily energy expenditure may be in calories, the 5:2 Diet method recommends less than 500
calories for the 2 fasting days for women, and 600 calories or less for men.

Some benefits of this method include:

Possible improvement of cognitive functions, which help prevent certain diseases;

Reduction of risk for type-2 diabetes;

Increase in lifespan (though more evidence for this claim is required);

Reduction of levels of IGF-1 (insulin-like growth factor 1) that may lead to accelerated aging and the cell
division that causes cancer.

Of course, ones overall health will improve by eliminating unnecessary fats and unhealthy food in their diet while
maintaining regular exercise.

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This diet recommends altering usual portions of meat and vegetables. It is a semi-lenient method as no foods are
absolutely required, but rather a broad range of foods are recommended for you to choose from. This list is similar
to the list for Diet 1, but for different reasons. Some foods are:

Lean meats - anything with the word loin in it has low fat content. Skinless poultry is a great choice.
Avoid sauteing or frying as this increases fat content;

Fish - all fish is beneficial. Like meat, it should be served in a smaller portion compared to the amount of
vegetables in a meal;

Legumes - beans are high in fiber and antioxidants. They can also replace meats for those who are
vegetarian;

Greens - generally considered one of the best facets of any diet, regardless of the goal. Broccoli and
brussel sprouts are popular in low-carb diets as they are low-calorie and contain a multitude of vitamins.

There are endless ways to plan out a particular diet. Planning 500-calorie (or 600-calorie) days tend to be the most
difficult; what follows is a plan to follow or modify for personal use:

Breakfast (should you choose to consume it):

Nonfat Greek yogurt, flavored or plain

Nuts, particularly almonds

Plain spinach omelette seasoned with salt, pepper, or herbs

-or-

Lunch:

Chinese vegetable chow mein (use loads of veggies, whole wheat noodles, light soy, and oyster sauce for
maximum flavor and lower calories)

-or-

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Low sodium vegetable or chicken soup

Dinner:

Smoked haddock cooked with sunflower oil and fish stock

Poached eggs as a side

Any sort of steamed vegetable to complete dish (broccoli, spinach, bell pepper, etc.)

Oven baked salmon with lemon juice, fresh rosemary, pepper

Steamed spinach over small portion of brown rice

-or-

Instead of adding a creamy sauce, stick with lemon as it is a healthier alternative.

This diet ultimately aids in saving money as well as improving health. Fresh, seasonal produce is available yearround to add even more healthiness to dishes and keep the diet from becoming mundane by introducing different
variations of the same produce. Dieters are more likely to stick to the intermittent fasting routine when they
change up the style of their meals. Small changes, such as adding fresh or dried herbs, spices, or juices from fruit,
can add a powerful punch of flavor without the added calories. Additionally, try to come up with a variety of
dishes for each meal on both types of days that can be selected from as a way of introducing spontaneity into the
diet - again, most of the struggle in staying on a diet plan lies in sticking with it.

Generally, the 5:2 plan recommends not eating breakfast, and instead suggests eating within a certain time period
of the day (i.e. from 11 AM to 7 PM). Waiting longer periods between eating is part of the key to successful fasting.
As was pointed out earlier, any warning signs of dangerously high or low levels of any substance in the body should
be heeded and accounted for immediately. This is especially important for diabetics, as fasting could deprive them
of much needed glucose - doubly so when combined with exercise.

Diet 3: Smoothies and sleep

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This diet is similar to the Lyons combined diet, with some

key changes. It is meant to build brown adipose tissue by
exercising, thus providing plenty of energy in short and long
term bursts. It also winds down the day with meals
designed to facilitate sleep by supplying the body with
melatonin and some light energy.

As was explained in the Lyons diet, all three sources of energy are required to effectively produce and use brown
fat - carbohydrates for short term energy, protein for long term energy and muscle building, and fat for long term
energy. Each meal of the day consists of a smoothie for energy and pre-workout protein, plus a light solid protein
snack afterwards for muscle growth.

Note that this diet utilizes smoothies for a specific reason - eating the components separately defeats part of the
intended purpose. When blended together, the components collectively provide the same nutritional value, but it
can be digested and absorbed easier by the body, resulting in much less wasted energy and less chance especially
for diabetics to lose the nutrients due to nephropathy or any other condition that results in nutrient excretion via
urination.

To that end: when making shakes, be sure to blend them very, very well. Better blended shakes are more effective
and generally taste better anyway. Some kind of medium is necessary for each shake to blend properly, such as
milk or a fruit/vegetable juice; where possible, always use fresh juice from prunes, apples, blueberries, or grapes.
If milk is necessary, use skim milk. NEVER use any high-sugar beverage as a medium, such as concentrated fruit
juice (including orange juice) or a soft drink, especially if you are diabetic. In fact - diabetics may wish to use water
to literally water down their smoothies if a large amount of fruit is used.

The notion of breakfast, lunch, and dinner should be dismissed for this diet. Simply set scheduled times that
fit around your day to have your shake, exercise for at least 30 minutes, and carry on with your activities.
Especially for diabetics, this is not designed to be a long term diet; instead, use it every other day to cut down on
weight while maintaining a healthy balance of brown fat and muscle.
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________________________________________

Fun Fact: the notion of three square meals every day being a standard for health is relatively new in terms of the
history of civilization. Ancient Romans, for example, only ate a single meal each day. They believed that eating
more than one meal would disrupt the bodys digestive system, and actually labeled anyone who ate more than
once per day a glutton. Monks brought about the first meaningful change to eating patterns, with the notion of
breakfast developing to literally break the fast of the morning.
________________________________________

For each meal, have one of each recipe or two of the same recipe. These recipes are based on the caloric and
nutritional needs of a healthy 21-year-old 190 pound male.

First shake: carbohydrate microloading

The point of this shake is to provide energy for the rest of the day, while adding a decent amount of protein preworkout. As the breakfast shake, this is the most important meal of the day; it sets the tone for the next 14 to
17 hours. Note that full cups of skim milk instead of yogurt reduces caloric gain but also nutritional value.

Recipe 1 - Peanut butter and banana smoothie

MEDIUM: Half cup of skim milk and half cup of fat free yogurt OR one cup of skim milk

CARBOHYDRATES: Half of a ripe banana

PROTEIN: 2 tablespoons of peanut butter (creamy, unsalted, no added sugar)

3 ice cubes

Recipe 2 - Chocolate raspberry smoothie

MEDIUM: Half cup of skim milk and half cup of fat free vanilla yogurt OR one cup of skim milk

CARBOHYDRATES / PROTEIN: a fourth of a cup of dark, unsweetened chocolate chips

CARBOHYDRATES / PROTEIN: one cup of fresh, frozen raspberries

OPTIONAL: 1 ice cube

Note that the purpose of including ice cubes and frozen fruit is to activate brown tissue. It may be slightly difficult
to consume immediately due to the temperature, but make the effort nonetheless. Extremely cold beverages pass

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through all of the necessary areas to properly activate brown fat. Alternatively, you may consume one glass of ice
water with each meal.

After consuming the shake, refer to method 1 for exercising of your choice; then consume a snack from the snack
list.

Second shake: energy booster and protein microloading

This shake is meant to keep your energy stores up while loading the body with valuable protein to build muscle
during the next workout, which should be slightly more intense or lengthy.

Recipe 1: blueberry and spinach smoothie (not as gross as it might sound)

MEDIUM: half cup fat-free yogurt, OR half cup juice of choice

PROTEIN: 2 cups of fresh spinach leaves

CARBOHYDRATES: 1 cup frozen strawberries

OPTIONAL: 1 teaspoon of protein powder in place of 1 cup of spinach

Recipe 2: custom protein shake

MEDIUM: 1 cup of skim milk

PROTEIN: 2 teaspoons of raw plant protein, flavored if desired

CARBOHYDRATES: half of a ripe banana

OPTIONAL: 2 ice cubes

OPTIONAL: xanthan gum, to add substance

OPTIONAL: low or non-sugar flavoring of your choice (such as unsweetened chocolate)

After this shake, wait an appropriate amount of time and engage in your workout. The abundance of protein in
these shakes should be enough to provide you with energy until the final meal of the day. Quick carbohydrate
snacks or mini-shakes are fine as well.

Third meal: sleep aids

This meal is not a shake, but rather a light and mostly dry recipe to add in some of the nutrients missed throughout
the day and provide some melatonin to aid in sleep. Melatonin also gives various benefits for diabetics and those

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attempting to improve their bodys brown fat efficiency. Again, this diet plan is meant as a template; feel free to
swap out foods to fit your own dietary preferences.

PROTEIN: 1-2 slices of oven-roasted ham, seasoned with rosemary and oregano

MELATONIN: Brown rice with diced tomatoes

CARBOHYDRATES / MELATONIN: 2-3 pineapple slices (cooked with the ham)

Note that the ham will also contain a decent amount of monounsaturated fat. To cut down on bad fat, try
replacing ham with chicken and simply not cooking the pineapple slices. Conduct only light exercise a half of an
hour or more after this meal, but not too close to bedtime as exercise may keep you awake for longer (due to
blood circulation and brain activity).

A true miracle in the making

Through animal studies (in mice), researchers have verified that brown fat can in fact be transplanted from one
body to another. Its effects remain the same, with no noticeable negative side effects. Additionally, the transplant
seems to have a greater effect than naturally produced brown adipose tissue of comparable amounts;
thermogenesis, sensitivity to insulin, and blood glucose regulation all saw dramatic improvements.

One must understand that tests using mice do not always translate well to humans. Nonetheless, if the same
effects are successful in future human subjects, the implications of this research could be astronomical. BAT
transplants could become a miracle cure for various conditions, most notably diabetes. This cure would require
some post operative management in the form of regulating brown fat levels through major lifestyle changes (thus
not really curing the condition, but offering alternative - and better - relief to it). Problems such as obesity and
poor metabolism could also be diminished. The problem of where to safely and efficiently acquire excess brown
adipose tissue still remains, however.

Cautions about brown fat

While the notion of an energy storage system that burns away calories readily and can reduce bad body fat is
quite enticing, it should be noted that the topic of brown fat is relatively new in the scientific world and is still
being researched. Side effects of overproduction of brown fat have not been verified to exist, nor is there
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reasonable evidence to believe that they do not exist. Likewise, some uses of brown fat may not be completely
verified.

One possible risk of over-development of brown fat cells is the development of hibernoma, a nearly
undiscoverable tumor that may go without detection for years unless spotted by accident by a doctor. It is benign,
meaning that it will not spread to other cells in close proximity. Nonetheless, it will continue to grow if left alone.
No research currently confirms any correlation between the amount of BAT in the body and the risk for this
condition, so it could happen even in people with normal or low levels. Again: this is quite a rare occurrence, and
is easily remedied with surgery. It nonetheless illustrates another side of this otherwise greatly beneficial
substance.

As with all health-related issues, moderation, research, and caution are highly recommended. For diabetics
seeking remedial advice, your doctor is ultimately the only person who can reliably tell you if adjusting your
behavior or diet is safe.

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Chapter Two: Natural Remedies

Most people are skeptic of natural or home remedies in general, but even more so when dealing with serious
diseases such as diabetes. When looked at objectively, this is highly unusual behavior. Thanks to advances in
scientific theory, mankind is well aware of the fact that nature is self-regulating and produces both diseases and
cures. There are some health issues that have been developed as a result from entirely man-made conditions, but
diabetes is not one of these. It is a naturally occurring disease, with naturally occurring preventative and
restorative cures.

The general mistrust of these remedies is somewhat ironic and hypocritical. If the same mentality for remedies of
diseases carried over into other, less severe areas, people would shun or be wary of the use of aloe vera, for
example. Such a notion seems entirely foolish and unreasonable, but look at the facts - aloe vera is a plant (often
in the form of extracts and gels) that was once claimed to provide relief from inflammation and other ailments.
Now it is FDA approved and these claims are confirmed. The notion that natural substances cannot remedy
natural diseases is entirely irrational, and may very well be a construct by the medicine industry. Its logic is

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equivalent to a skeptic refusing to consume fruits and vegetables in favor of taking a series of pills every morning
to get their daily recommended vitamins, fat content, protein, carbohydrates, and other nutrients.

This mistrust can literally be deadly. Most people with illnesses attempt every drug, treatment, and operation
availed to them by doctors, expending hundreds of thousands of dollars and further destroying their bodies. It is
not until the very end of the line that most try natural medicine, and it is employed as a last resort. The sad truth
is that many of these patients end up dying due to the fact that healing in nature is a slow, gradual process and not
(in most cases) and immediate failsafe. Those who do survive may finally have faith in the powers of natural
medicine.

One should not take this to mean that all natural cures should be immediately and absolutely trusted. A healthy
sense of skepticism is always beneficial, especially when concerning ones physical health. Nonetheless, this
skepticism is quite misdirected; it should instead be spread amongst big medicine as well. Questions,
comparisons, evidence and logic should guide decisions about medicine; not media.

________________________________________

Fun Fact: Hippocrates, the most famous physician in history for whom the Hippocratic Oath is named after, was
seemingly at a complete loss of how to deal with diabetes. There are no records of his contribution to the
treatment, curing, or knowledge surrounding this disease.
________________________________________

The following are a variety of natural foods and substances that can be used to treat or cure diabetes and regulate
blood sugar levels. The effectiveness, safety, and availability of each may vary drastically. Remember, everyone is
different; just as is the case with synthetic medicine, some people may not be as receptive to one cure as they are
to another. In addition, safe usage in the past by another person does not guarantee a similar outcome for new
cases. Diabetes can be volatile in the right conditions; it is always a prudent idea to speak with a doctor prior to
adding or changing anything to your daily routine that may affect your health in any way.

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Remedy 0: Brown Fat

To quickly recap the previous chapter: brown fat is a substance in the body that burns off calories in the form of
white fat (the bad fat). White fat can inhibit the bodys efficiency in using insulin, causing serious diabetic
problems. Brown fat also depletes the amount of glucose in the blood as it is burned. Consuming foods and
adopting behavior that will produce and optimize brown fat in the body will aid in the battle against diabetes.

Remedy 1: Bitter Melon

This green cucumber-shaped food is quite unique. It fits into both vegetable and fruit categories, is quite bitter (as
the name suggests), and grows in tropical regions. It is consumed both for its medicinal qualities and as great
tasting nutritional option for diets. Bitter melons contain an impressive amount of vitamins and minerals, as well
as other healthy components.

In general, its medicinal purposes have grown to encompass the treatment of fevers, burns, skin problems,
coughing, colic, and speeding up the recovery of open wounds. Some even maintain that it is one of Earths best
natural early cures for breast cancer.

Of particular importance, however, is its role in remedying type 2 diabetes. Three main substances are released
into the body when bitter melons are consumed: vicine, charantin, and polypeptide-p.

Vicine is a substance which is toxic to some people in its pure form, but for others acts very similarly to insulin.
Polypeptide-p is actually a form of insulin found in plants, found to be effective in humans as well. This is a
desirable substance as it is quite easy to obtain. Finally, charantin is an established hypoglycemic agent (meaning
that it lowers blood sugar effectively) that is currently only known to exist in two plants. This effect is enhanced by
a lectin (specific type of plant protein) that also helps to regulate appetite.

This is all quite impressive, however its effectiveness is what truly matters. Various studies have been conducted,
one of which lasted a full month and determined that it is just as effective as some leading synthetic medication
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for diabetes (such as metformin), but requires significantly greater amounts to perform its function. Nonetheless,
due to the lack of side effects (except for a potential problem concerning vicine), this presents an alternative.

Another study found that, aside from reducing blood sugar levels in the body, bitter melon also improves ones
maximum tolerance for glucose. This is infinitely useful as it allows more leniency when determining what to eat
and what to avoid. Despite this, each study only found satisfactory results in subjects whose diabetic problems
were already under control. As such, it should be relegated to the status of a long-term regulatory remedy, rather
than an immediate course of action for someone with out-of-control diabetes.

To introduce bitter melon into your diet: eat two ounces of this vegetable-fruit each day, either in its original form
or as a juice. Simply adding it to dishes when cooking works as well. Mild side effects of consuming too much
bitter melon include diarrhea and stomach pain, though unless consumed in toxic amounts, nothing serious should
arise. Either purchase from a health food store, online as an import, or at any Asian grocery store.

Remedy 2: Rosemary and Oregano

These two herbs are common household spices that been used for many years for their flavor, texture, and basic
health benefits. Both are commonly found in soups and as seasoning for steaks or potatoes, for example.

Rosemary is grown in Mediterranean countries, and is known to provide the following when consumed:

Iron

Calcium

Vitamin B6

Antioxidants

Anti Inflammatory agents

Improvements to the blood circulation system and immune system

Enhanced digestion

Improved brain lifespan and functioning, particularly with memory and focus

Prolonged health for the eyes

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Defense against some forms of cancer

And more. Rosemary is often hailed as a miracle cure in its own right. Oregano is quite similar, as the two herbs
are from the same family. This herb provides:

Vitamin K

Vitamin E

Iron

Manganese

Calcium

Fiber

Tryptophan

Essential omega fatty acids

Large concentrations of antioxidants

Relief from acne

Scalp moisturization to neutralize dandruff

Relief from a wide range of problems and conditions, including muscle soreness, headaches, ear aches,
gastrointestinal disorders, bronchitis, and more.

This is also only a partial list of the properties of oregano. Since they both grow naturally in the same area,
researches have often observed the general health of people who live in the Mediterranean.

In addition to these fantastic benefits, they can be used to fight against type-2 diabetes by affecting enzymes
which are a large part of the problem. Ultimately, tests revealed that these two herbs diminished the levels of
glucose in each subjects body, though dried and extract versions of each tended to be more effective. This is a
tradeoff for other health benefits, as dried herbs lose much of their other nutrients. While many of the benefits
are confirmed, the effectiveness of rosemary and oregano in battling diabetes still necessitates further research.

Remedy 3: Evening Primrose Oil

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This liquid is generally considered a preventative medicine. It acts as an organic painkiller, brain health booster,
acne remedy, weight loss supplement, and heart health supplement. It is also known to provide great amounts of
energy, lessen the severity of injuries, and overall provide physical comfort. Many over-the-counter and
prescription medicines use this substance as an ingredient.

________________________________________

Fun Fact: evening primrose oil has been employed in folk medicine for almost as long as insulins employment in
the treatment of diabetes. Though there is no scientific confirmation of the effects listed as benefits of this oil, it
has remained a part of the world of natural treatment for almost one hundred years. Generally, placebo or
ineffective folk treatments established in more recent times fade away quickly due to lack of cultural tradition and
the presence of medical knowledge. As such, many agree that evening primrose oil, like many natural treatments,
simply affects different people in different ways.
________________________________________

Perhaps the most important facet of evening primrose oil, especially for diabetics, is its concentration of the fatty
acid GLA - or Gamma Linolenic Acid. Some basic benefits of GLA include: skin health, relief from drug or alcohol
withdrawal, enhanced fertility, and overall body health. GLA is an essential compound that the body normally
produces in moderate amounts, but sometimes may fall behind or become inhibited. Among other problems, this
occurrence is known to be a primary cause of diabetes.

In this sense, evening primrose oil is an excellent preventative measure against diabetes for those who are not
otherwise at risk for it. Anyone who already has diabetes can safely consume this oil knowing that it will have no
side effects and will lessen the overall severity of diabetic symptoms. It is also one of the few natural methods of
fighting off diabetic neuropathy, a condition which damages the bodys nervous system.

Evening primrose oil comes from the seeds of the evening primrose plant. The plant itself is healthy, but not
nearly as healthy as the seed extract. This oil is found commonly in the health section of many larger market
stores, as well as most dedicated health stores. It is also of course available online. Buying seeds or growing ones
own seeds for the extract is not recommended, as it will ultimately be much more resource-consuming than it

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would be to simply purchase the oil. The seeds may be used to make tea, however, so anyone who regularly
consumes tea may wish to look into buying or growing their own seeds.

Remedy 4: Fenugreek

This is another herbal solution for diabetics. It is also found in the Mediterranean. It is used for seasoning and
making tea, with both cases taking advantage of its strong aroma. Despite originating in areas like Egypt and
Greece, this herb can be planted and harvested all around the world as long as the conditions are mostly dry (but
not completely arid).

For general use, Fenugreek is another herb that covers a wide range of issues. To name a few:

Stopping intermittent or constant dizziness

Reduce fever temperatures and boost immune system (when used in tea)

Heal all manners of respiratory irritation or inflammation

Aid in weight loss (the seeds have low caloric content and are extremely filling when saturated with
water)

Prevent colon cancer

Aid in digestion

Promote muscle growth

Dissolve bad cholesterol

For diabetics, Fenugreek helps in three ways. Firstly, by effectively canceling out ones appetite, rising obesity
becomes less of a concern (just remember to take supplements to make up for the lack of vitamins!). Second,
better digestion of food and improved muscle growth both ultimately result in less white fat and more brown fat,
which - as you know - bolsters the effectiveness of insulin in the body. Third and finally, fenugreek directly aids in
the fight by simultaneously lowering glucose levels and increasing the bodys glucose tolerance.

Fenugreek tea is generally considered to be the best method of gaining all of the herbs diabetes-related benefits.
Drinking it as a tea also generally eliminates the possibility for toxicity (causing hypoglycemia), as it is not densely
concentrated. To make this tea, simply crush up a teaspoon of fenugreek seeds and strain them as you would any
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other tea leaves or seeds. One teaspoon is generally enough, though an additional teaspoon per cup if desired
(particularly for flavor) is still entirely safe. Some supermarkets - including Walmart - sell fenugreek tea in
convenient packets.

Remedy 5: Exercise

By simply working out once or twice each day, the effects of diabetes can be drastically curbed. It is also an overall
extremely healthy way of life to adopt. Regular exercise benefits the body in almost too many ways to count;
some of the more impressive examples include:

Convert white fat to brown fat

Reduce bad (LDL) cholesterol and increase good (HDL) cholesterol

Regulate weight through burning of calories and building of muscle (which passively burns calories)

Improve various functions of the body, such as respiration and blood circulation

Reduce or eliminate depression

Heighten overall self image

Specifically relating to diabetes, exercise yields three main benefits. The first is that it lowers blood pressure;
having high blood pressure can cause the effects of diabetes to drastically worsen, even going so far as developing
kidney disease or diabetic eye disease. This alone could mean the difference between life and death for many.

The second and third benefits go hand in hand - the brain makes better use of blood glucose, and the body
becomes more effective at actually making the glucose usable. With this in mind, type-1 diabetics do not
necessarily benefit as much from exercise as type-2 diabetics, but nonetheless it is great for both.

Keep in mind that exercising depletes the bodys energy (glucose). Type-2 diabetics especially must be careful not
to overexert themselves. The risk of hypoglycemia will be present during most exercise routines, so be sure to
have some glucose pills or other emergency supplies on-hand. Additionally, improper management of diabetes
before and after exercise is dangerous enough to cause death in many circumstances. If you are not completely
confident in your knowledge of what to do and how to do it to ensure that your exercise will go smoothly, speak
with your doctor.
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Remedy 6: Peanut Butter Quick-Fix

This is not exactly a cure, but rather a way to quickly and naturally manage the dangerous moments when your
blood sugar levels dip too low. First correct the deficiency by consuming a couple of glucose tablets, some
concentrated fruit juice with natural sugar, milk, honey, or a can of
soda. Obviously glucose tablets are the most preferred option as
they are fast acting and will not negatively affect ones health.

Once a feeling of stability is regained, follow up with a snack that is

densely packed with carbohydrates and protein. One of the best
snacks for this occasion (barring peanut allergies, of course) is a small plate of whole wheat crackers with a
generous helping of peanut butter on each. Protein and carbohydrates provide mid and long term energy that will
ensure your levels do not fall too low again (at least for the next couple of hours). This can also be eaten
periodically as a preventative measure against hypoglycemia. If you will not be home and cannot bring the
necessary ingredients with you, try to buy a few packages of peanut butter crackers for the road. Always make
sure the peanut butter has no added sugar, and never add jelly.

Some other great carb and protein snacks are:

Eggs and whole wheat toast - eggs are low calories, high protein, and whole wheat is always a great
source of carbs. Use vegetable oil spread instead of butter if a spread is necessary.

Raisins and unsalted pumpkin seeds - especially if the seeds are home baked, this is a healthy snack one
can bag and carry for quick refills. Many trail mixes also have these two ingredients, as well as other
alternatives that provide the same benefits. Again, be sure to stay away from packs with added sugar.

Nonfat yogurt with strawberries or apple slices - another light snack and a delightful treat, this could be a
great afternoon snack on a hot summer day. Other fruit can be added as well - just be sure to pick the
fruit based on its carbohydrate content.

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Homemade pizza - contrary to what many believe, pizza is actually extremely healthy. It contains most of
the types of foods recommended for a healthy diet, and those which it lacks can be added in most cases.
Make sure to use mozzarella cheese and plenty of vegetables. Diced chicken is a great source of protein
too, if desired.

Plenty of other combinations exist - every diabetic should find one that works best for them, whether than means
portability, low cost, taste, or convenience.

Remedy 7: Cook With Sunflower Oil

This is another lifestyle change that will provide great benefits to any diabetic suffering from frequent high blood
glucose levels (or indeed, anyone in general). Aside from being quite healthy, simply replacing butter or olive oil
with sunflower oil will help lower the amount of sugar in your blood when it reaches dangerously high levels. Of
course, care must be taken not to let blood sugar drop too low, or Remedy 6 may be in order!

While it is not a permanent or long-lasting change, the benefits of sunflower oil can be noticed quickly and require
minimal effort to upkeep, especially for those who already use oil to cook. Salad dressings can also be crafted
from sunflower oil - perhaps with oregano and rosemary to maximize the benefits. Lowering blood sugar can even
be as simple as spraying a tray with this oil before baking - though to be fair, in most cases baked goods will end up
raising blood sugar anyway.

Remedy 8: Acupuncture

This procedure is believed by many to offer relief from pain by stimulating the body to release its natural
painkillers without causing any further discomfort or damage. It is done by highly experienced professionals who
insert extremely thin needles into key points of the body, tricking it into thinking it is in immense pain when it
really only feels a faint, dull sensation similar to having a sore muscle.

Considering this fact, acupuncture is best used to treat the effects of diabetes that cause the patient pain. This
means addressing the various types of diseases related to diabetes such as neuropathy, an issue which can
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otherwise be difficult to manage. It is, however, also used for many other issues that can either be improved or
eliminated through the usage of acupuncture. Some benefits are:

Balance the bodys blood sugar levels;

Control over ones bladder;

Control over appetite and level/frequency of thirst;

Improve overall blood flow, meaning that blood sugar reaches the areas it needs to more quickly;

Combat atherosclerosis of the legs;

Simultaneously reduce pain and enhance ones tolerance for pain;

Lowering blood pressure immediately after each session;

and in some cases, even restoring diminished eyesight that came as a result of diabetes.

Needless to say, acupuncture is a method of treatment that could easily put most medical practices out of the
business of treating diabetes. It is best when combined with other remedies and a healthy lifestyle, of course.

________________________________________

Fun Fact: original acupuncture needles were constructed from traditional, easily workable materials, such as bone,
stone, and bamboo. Acupuncture needles, and subsequently the practice of acupuncture, are recognized by the
FDA as valid and safe medical tools. This 5,000 year old treatment is employed for any number of conditions even the common cold - and may only be performed by licensed acupuncturists with a four year medical degree.
________________________________________

Remember: acupuncture is almost never painful. Experienced acupuncturists know exactly where to insert each
needle for the maximum effect. You may be tense for the first session as you do not fully know what to expect but after the first needle is inserted, immediate relaxation will begin to set in. Most people avoid this process due
to fear of injury from an incompetent doctor, pain, or skepticism of its actual efficiency - it is true that only trained
professionals should be administering this technique, so be sure to conduct some research behind each potential
choice before committing to one.

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Remedy 9: Chromium and Niacin

As seems to be the trend with many new treatments for diabetes, chromium and niacin are actually substances
found naturally in the human body that are necessary for general health. For the majority of cases, taking
additional chromium and niacin in any form will not produce much benefit for those who were not deficient in
either to begin with. However, many diabetics are in fact deficient in both.

Chromium and niacin both act as supporters for the bodys glucose tolerance factor, or GTF. This essentially
means that the more of each that a person has, the more their body can successfully take in and use glucose. This
is especially useful for people with type-2 diabetes since the issue they face is exactly that - not being able to utilize
glucose efficiently due to insulin resistance. As such, people with type-1 diabetes do not benefit from this quite as
much since their problem is a lack of insulin. It does, however, make the small amounts present in their body
more effective, and is thus a viable option.

Both of these substances occur naturally in many foods that people consume on a regular basis. Chromium is
abundant in most bran cereals, nuts, eggs, fish, beans, chicken, turkey, and some meat. Niacin is basically found in
all of the same products, plus many seeds (and of course many energy drinks). Considering this list of food, it is
clear that any diabetic eating a proper diet with plenty of protein for long term energy and muscle mass (to
compliment brown fat stores) should be getting more than adequate amounts of niacin. Those who stay true to
these diets and still suffer from deficiency may have a serious underlying issue.

Note that chromium specifically may dwindle in supply under the following conditions:

Increasing age - older people simply have less chromium;

Strenuous or continuous exercise - this is part of the reason that energy drinks have niacin, since it
performs a similar task to chromium;

Injuries, burns, or other forms of trauma - chromium is used to heal wounds in the body as well, meaning
that it must be split between energy uptake and facilitating recovery.

The standard level of chromium in the body is about 30-40 micrograms per day, however when a deficiency occurs
this number may be difficult to reach. Experts recommend taking in no more than 200 micrograms per day, which
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should be more than enough except in the most extreme circumstances. This can be accomplished by taking
supplements instead of eating excessive amounts of food to avoid excess intake of glucose and fats.

With that in mind, absolutely do NOT attempt to get niacin from energy drinks. It is true that they contain a useful
concentration of it, but most energy drinks will inject unfathomable amounts of glucose into the bloodstream.
Combined with an increased rate of processing from heightened niacin levels, this could be deadly. In addition, if
taking large amounts of chromium and niacin directly seems to have only slight or no benefit to your body, do not
increase the dosage - this may simply mean that a lack of these substances is not the problem, or that your body is
not utilizing them properly. While deficiency is bad for diabetics, chromium toxicity is absolutely not something
that anyone wants to deal with, as it heavily affects the gastrointestinal, cardiovascular, and respiratory systems.

To that extent, also understand that there are currently no approved or regulated chromium supplements.
Diabetics should speak with a doctor prior to beginning or changing any dosage of supplements.

Remedy 10: Ginseng

While this is an herb, its effects and method of use are slightly different from the previous herbal remedies listed.
Ginseng is a plant that grows naturally in many parts of the world. It is often found in cooler regions, mostly in the
northern hemisphere. Eleven different species of ginseng exist.

________________________________________

Fun Fact: the full proper name for ginseng is Panax Ginseng. The word panax stems from a pair of Greek words,
pan akos. This phrase literally translates to all and cure, or cure-all. Ginseng however is generally not used on
its own to cure anything; instead, it is mixed in with other ingredients as part of a larger treatment. It does have
certain valid medical applications by itself.
________________________________________

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North American ginseng in particular has been studied and tested for its effects in controlling diabetes. This herb
produces two desirable effects when consumed, both related to blood sugar. The first and perhaps most useful is
its ability to lessen the impact of glucose-intensive foods after a meal. By simply consuming some ginseng with a
meal, a wider variety of foods can be eaten without worry.

The other effect makes it useful for those who need to lower their blood sugar levels regardless of eating. When
fasting, consuming small amounts of ginseng will speed up the rate at which the body expends its active stores of
glucose. Taking ginseng can also, in general, lower the average blood sugar of a person for several months. Be
aware, however, that this can become quite dangerous if the ginseng is consumed when blood sugar is only
moderate or even low. Ginseng toxicity can quickly cause hypoglycemia and prevent the body from efficiently
taking in glucose (the same effect as type-2 diabetes).

Finally, too much of anything is bad, of course, but ginseng in particular is dangerous in high quantities. For best
results, American Ginseng should be diluted or used to make tea. Do not consume it directly. Other species of
ginseng may work, but most studies focus on the one found in North America. The short term effects of ginseng
have been verified, but it still needs to be studied for long term consequences.

Remedy 11: Guduchi

Primarily used in India as an herbal medicine, Guduchi (scientific name: Tinospora Cordifolia) is a perennial
climbing shrub that can be administered orally. It can be used both dried and fresh, however it is more effective
when consumed fresh (as is the case with most herbs). Traditionally, the roots and leaves were dried and used to
make an extract called Guduchi Satva. While the whole plant is presumably edible, studies have used its roots on
subjects and have seen significant health improvements such as a reduction of toxins in the body, relief of gout
and arthritis, cleansing of the bloodstream, and many others.

The ability of this natural remedy to cleanse the bloodstream makes it extremely useful when kidney failure
becomes imminent or is already an issue. Consuming this herb regularly could mean the difference between life
and death. It is widely used as an Indian ayurvedic medicine to treat diabetes due to its ability to heat up and thus
burn away unwanted substances, as well as force excretion of blood glucose through urination. The properties of
this herb do not provide an immediate cure of course, however the benefits gained are significant enough for it to
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be justified for medical use. Along with helping to reduce the negative effects of diabetes, this herb is a treatment
to quite a number of other ailments and promotes general healthiness.

Note that the burning sensation is not actually felt - it is perceived as more of a gentle warmth. Guduchi is
commonly available in pill supplement form, though the roots can be grinded as a seasoning or used to make tea.
Due to the herbs potency, as is usually the case, a tea is the best route.

Remedy 12: Holy Basil

Holy Basil is a medicinal plant that was believed by the people of India to hold divine power in ancient times. This
leaf has many protective properties including:

Antibacterial agents

Anti-stress agents

Antioxidants

Antifungal qualities

Anti-asthmatic properties

Many remedial herbs have multi-purposed beneficial uses. A majority of the herbs used to help quell the negative
effects of diabetes will usually display a significant decrease in blood glucose levels, and this is no exception. The
recommended method of consumption is to extract the juice from the leaves. It is possible to use in cooking as
well, however this may deplete some of its nutrients if it is cooked at high temperatures (especially in a soup or
stew). The stem and seeds can also be used, and in many cases will provide greater nutrients to the body.

The only negative side effect of this herb is that it slows down the process of blood clotting. It is recommended
that people, especially those of whom have type-2 diabetes, steer clear of this 2 weeks prior to any surgery.
Additionally, many conditions of diabetes can become much more dangerous when combined with poor blood
coagulation, so people suffering from advanced levels of this disease should similarly avoid using Holy Basil. The
positive outcomes of consuming this plants oils (or the plant directly) greatly outweigh its cons when reasonable
caution is used, however.

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Chapter Three: Diabetes Medications and Treatments

The social paradigm of inherently trusting everything a doctor has to say while being wary of natural medicine has
significantly boosted the global medical industry. Approximately one third of all money spent throughout the
industrialized world goes to medication. The money is not well-spent, either; most medications involve a
cornucopia of immediate and long-term side effects, some of which are mild, and some of which are simply ironic
(such as the infamous example of many depression medications causing suicidal thoughts). In short, disease is a
market, and pharmaceutical companies are well-rooted in the business.

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Fun Fact: the first insulin treatment was purified from the pancreas of a bovine and administered to a 14-year-old
boy with a severe case of diabetes in 1922. He weighed 65 pounds and had blood sugar so dangerously high that it
seemed he could perish at any moment. The treatment caused his blood sugar to plummet to regular,
manageable levels, and was subsequently tested on six additional patients in the coming months. The leader of
the team behind it and laboratory director both received the Nobel Prize in Physiology or Medicine; both shared
their prize with the rest of their team, released the information to the public and made the patent available for
free. The man behind the team, Frederick Banting, is honored for his contributions to science and medicine on his
birthday every year: November 14th.
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Diabetics are no exception to this rule. Medication for those afflicted with type-2 diabetes has long been under
fire in particular. There is no doubt that these prescriptions are effective, as has been proven time and time again;
they are simply not efficient, nor are their ultimate outcomes anywhere close to being ideal. One should not cease
their medication in favor of a natural cure without first speaking extensively with their doctor. Some systems may
come to rely on a particular medication and the level of assistance it provides, and this level must be matched by
its natural equivalent. Never make significant changes to your medication or diet without consulting with a doctor
first.
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Treating, not curing - a look at Metformin

Many patients do not initially understand the difference between a cure and a treatment. There are certainly a
plethora of treatments available for type-2 diabetes, for example, which doctors may prescribe with ease. There
is, however, no cure. Treatments provide temporary relief, either by lessening symptoms or simply masking them
so that patients do not notice them. They may also negate one problem by causing another. Metformin, amaryl,
tradjenta, humulin - these are all perfect examples of prescription drugs that fit this description.

Metformin, for example, is given to overweight or obese diabetics as the first of many attempts to slow the
disease or make it manageable. To name a few of its possible (and likely) side effects:

Nausea

Vomiting

General upset stomach

Taste of iron in the mouth

Diarrhea

Weakness of limbs/body

Hypoglycemia (only when combined with certain other substances)

Lactic acidosis

Other possible effects not listed on the label

After reading through this book, one of these in particular should stand out: hypoglycemia. When one considers
the effect of this drug, it is an understandable concern - metformin functions by ceasing the livers production of
glucose. The intention of this drug is to lower the overall glucose content of the blood while improving the effects
of insulin, resulting in a lower chance for neuropathy or kidney failure. However, any drug, diet, or condition that
results in a decently large decrease or increase of glucose, or alters the bodys insulin sensitivity in any way, could
turn this drug into an immediate threat to ones life. Even something as simple as exercise, which naturally
depletes glucose levels, could cause hypoglycemia far more quickly.

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Fun Fact: while natural cures are being discovered every day, pharmaceutical discoveries remain at the same slow,
stagnant pace. Any given medical discovery could take between 11 and 14 years to make it from testing in the
laboratory to the shelves and counters available for public use. This is due to a legally required thoroughness and
the desire to confirm mid- to long-term effects prior to administering the drug to a large scale population.
Nonetheless, it puts pharmaceuticals behind in comparison to natural cures by about a decade.
________________________________________

Hypoglycemia is a reasonable caution, however. This medicine is a quick fix that must make some sacrifices in
order to function. One effect that should not be shrugged off is lactic acidosis, a condition that is discerned by
many of the same side effects naturally present when metformin is taken (nausea, weakness, etc.). Someone with
lactic acidosis exhibits a buildup of lactic acid in the bloodstream and muscles from only light to moderate exercise.
Essentially, this happens because the body has a natural limit to the amount of glucose it can use for exercise in
any given period due to the release of lactic acid as a byproduct; once this limit is reached, lactic acid will begin to
accumulate at an alarming rate.

Though the liver may be producing less glucose, it may still be coming in from other sources. In addition, it is not
being removed from the body as quickly. This essentially means that too much glucose is present - the opposite
problem of mixing this drug with another. Anyone taking metformin will most likely never have to worry about
hyperglycemia (too much glucose) - lactic acidosis would set in long before that could happen, resulting in
increasing fatigue, burning muscles, breathlessness, and finally death.

Needless to say, death is not a favorable end-result of exercise.

Pitfalls of insulin treatments

Due to the nature of diabetes, insulin treatments are unavoidable. Even those who opt to go the natural remedy
route may end up needing some insulin as a failsafe now and then. The major issue arises when diabetics come to
rely on insulin injections, rather than modifying their lifestyle to correct their bodys problem.

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Firstly, from a logical standpoint, insulin injections create a certain level of volatility in the body. They are quick,
mostly painless, and usually do not take up much of a persons time or effort throughout the day. This poses an
interesting concern - missing a single insulin injection could mean the difference between life and death. Granted,
anyone who has suffered from diabetes is unlikely to simply forget about their insulin, but it is nonetheless a
plausible possibility. Someone who boosts their bodys insulin supply naturally through various methods and
habits may have a much larger time and effort commitment, but slipping up with a single meal will not have dire
consequences. Recall that everything natural takes longer to happen; your condition may begin to worsen, but it
will be slow enough that it can be fixed without worry.

________________________________________

Important Fact: type-1 diabetes is an entirely different scenario than type-2 diabetes when concerning insulin
treatment. The same volatile nature applies (meaning that a single missed dose could be very dangerous), but
natural treatment is almost never viable since the body physically cannot produce enough (or any) insulin. Other
natural treatments to control glucose can still be pursued, however.
________________________________________

Second - injected insulin is known to cause a significant increase in weight gain. As you should know from previous
chapters, weight - particularly white fat - causes significant problems for diabetics. The buildup of fat around the
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stomach can cause a decline in the bodys ability to use insulin. This means that eventually injected insulin can
render itself (and your bodys insulin) useless.

This occurs because insulin essentially opens up cells in the body to take in glucose and thus be utilized for
energy. Normally, the body would reject glucose after a certain amount has been absorbed; with this increased
capacity, more and more glucose can accumulate without difficulty. Once again, unused glucose in the body
solidifies over time into white fat. While this in itself is a problem, the true danger comes from the doctors
themselves; more white fat content results in lower sensitivity to insulin, which in turn creates a glucose
management problem. Seeing this, a doctor may instruct his or her patient to use more insulin, which opens the
cells up even more - and so on.

After this carries on for a period of time, patients will eventually enter a state of being where they are physically
dependant on huge doses of insulin to survive. The eventual result of the insulin injection cycle is death if it is not
altered or reversed. Only through extremely intensive methods can patients be weaned off of this process when it
has advanced too far.

Third and finally, insulin injections will drive up ones blood pressure. The reasoning here is simple as well; injected
insulin causes a spike in the absorption of sodium and decreases the rate at which it is expelled from the body.
Furthermore, the sympathetic nervous system will be stimulated, blood vessels are thickened, atherosclerosis risk
rises, hypertension becomes much more likely - you may be beginning to see what is wrong with this scenario. All
of these problems are extremely dangerous for someone with diabetes. As was the case with metformin, some of
the side effects of insulin injections are identical to those of diabetes, raising the question: is it really worth it?
Considering that this doubly compounded increase in blood pressure could lead to necro-, neuro-, and retinopathy
all at once, the general consensus among the educated tends to be no.

________________________________________

Fun Fact: the first genetically engineered drug was human insulin in the year 1982. Known as Humulin on the
market, this synthetic drug was developed by the company Genentech as an attempt to introduce a different type
of insulin to the world that was identical in structure to naturally produced insulin, thus avoiding the difficulties

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faced in using bovine insulin injections. It was largely ignored until further advances were made several years later
by another party, showing the significance of this feat.
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In summation, the underlying result of insulin injection is the creation of a chemical dependency in your body with
catastrophic effects. Not only does it cost unbelievable amounts of money, generate endless stress through worry,
and facilitate massive weight gain, it denies the possibility of pursuing any other avenue of treatment or curing.
While type-2 diabetes need not be terminal, becoming dependant on insulin injections makes it so.

Other notable large-scale side effects of big medicine

While the list of possible effects of all diabetes medication is virtually endless, there are a few which stick out
among the rest.

Cancer - though there is no scientifically verified proof, the drug Lantus is suspected to cause cancer in
some patients. The FDA denies that any consensus has been or may be reached in the near future on its
status as a carcinogenic agent, but a study by Diabetologia raises significant alarm.

Heart complications - this is one of the most pertinent issues. Actos and Avandia are the two main drugs
suspected of this; in fact, their warning labels caution prospective consumers that they may cause or
worsen heart conditions. In combination with many of the possible complications that can result from
diabetes which already put patients at up to 400% greater risk for heart disease, an even further
increased risk at the cost of some temporary relief is unacceptable. Actos is less volatile than Avandia in
this regard.

These two drugs also increase the risk for the eye disease covered in the introductory chapter of
this book.

Liver problems - this can result in even further issues with glucose, spiraling into a slew of other problems.

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Fun Fact: since 1960 - approximately the time that diabetes related drugs began to be heavily researched and
produced - personal expenditures on pharmaceuticals have risen more than 5,000%. This mind boggling fact is
made even more impressive when taken into account that this statistic is already adjusted for inflation. One US
Dollar in 1960 is equal to about $6 today, in the year 2014.
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The unfortunate irony of the situation is that people taking these medications to treat their diabetes end up with
the same adverse effects that the disease would have produced if left unchecked. The only difference is that they
have the option to not suffer while they develop.

Making the switch to natural medicine

It is true that many natural methods are also treatments and not cures; they will not end the problem, and in many
cases they will only provide comfort. There are very few cases, however, in which a natural treatment will cause
anywhere near the number of side effects of pharmaceuticals, nor will the side effects be remotely as severe - if
there are any at all. To reiterate a point in a previous chapter: natural treatment is not immediate, but rather a
long-term solution that takes time to take effect.

Some treatments of diabetes can be regarded as cures, as they are permanent lifestyle changes rather than
convenient pills to take in the morning. It is true that they require some upkeep, but almost all natural cures for
diabetes also provide a general boost to healthiness and a variety of other benefits - they actually contain extra
GOOD side effects!

As if being able to live without the constant raincloud that is diabetes looming over ones head was not enough, it
is also worth considering that natural remedies will save patients thousands of dollars per year, especially if their
health insurance does not completely pay for their prescribed medication.

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Fun Fact: based on outdated statistics, 11% or more of people in the United States and some other industrialized
nations are currently taking at least five different prescription drugs daily. Replacing these medications with
natural remedies would save each person an estimated average of $8,000 per year.
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Once again, diabetics should absolutely NOT stop their dosages of medication until directly and clearly permitted
to do so by their licensed doctor. Doing so can cause any number of immediate and long term problems, such as
the onset of hypo- or hyperglycemia, kidney failure, neuropathy, and death. This is a huge shock to the human
body, suddenly removing resources, which it has come to rely on for its homeostasis.

After speaking with a doctor, you will likely be instructed to very, very gradually lessen the dosage or frequency of
dosage of any medication being taken, replacing it with natural remedies that provide the same benefits.
Depending on what medications you are taking, this transition could take a year or longer. Nonetheless, it will be
worth it in the end, as you will be free from the constant worry of negative side effects, back in control of your
own health, and possibly feeling better - physically and mentally - than you ever have before.

So what are the different natural remedies, which can help control diabetes? Lets find out.
Diabetes has become a very common problem these days, with more and more people being diagnosed with it.
Due to inadequate insulin in the body, the glucose level is difficult to maintain and hence the person starts
suffering from either type 1 or type 2 diabetes. As mentioned throughout the book, there is no definite cure for
diabetes, however, the blood sugar level can be controlled. Following are various herbal remedies and natural
substances that will help in controlling diabetes. So make sure to use them and lead a life without having to worry
about your disease.

Bitter Gourd
Bitter Gourd, more commonly referred to as bitter melon, is considered to be exceptionally helpful for controlling
diabetes. It has the ability to lower the glucose levels of the blood, thereby helps diabetics control the level of
glucose in their body. Instead of influencing one organ or tissue, Bitter Gourd influences the metabolism of the
entire body. With the intake of bitter gourd, the insulin secretion by the pancreas increases, and insulin resistance
sis prevented.
This makes bitter gourd exceptionally beneficial for both Type 1 and Type 2 diabetes. However, just because you
are taking bitter gourd, does not mean that you should stop taking your medication or insulin. For insulin is
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important even with the natural ingredients you consume on a daily basis. Make sure to consult your physician,
and only stop using them, when the physician so prescribes.
So what is the herbal remedy which uses bitter gourd?
It is simple. After you wake up every day, drink bitter gourd juice on an empty stomach. This means that you drink
the juice before breakfast. How do you make the juice? Wash and slice the bitter gourd, remove the seeds, and
then use a juicer to extract its juice. Add a little bit of liquid in the juice and then drink it immediately. Continue
drinking bitter gourd juice for the next two months, every day in the morning, on an empty stomach.
Another good idea is to include bitter gourd in one dish or meal every day. This ensures that your consumption of
bitter gourd remains optimal. See the difference it makes to your body.

Cinnamon
Cinnamon also has the ability to lower the sugar level of the blood, as it helps stimulate insulin activity within the
body. The bioactive components present in cinnamon are excellent for diabetics, and help in preventing and even
fighting off diabetes. For people who have uncontrolled Type 2 diabetes, cinnamon can work wonders to control it,
and stabilize the blood sugar levels.
However, make sure not to consume it excessively, as the cinnamon commonly available in grocery stores is Cassia
Cinnamon, which contains Coumarin, a highly toxic substance, harmful for the liver if taken in excess. Ceylon
Cinnamon or True Cinnamon is a far safer ingredient as compared to the aforementioned cinnamon; however, it is
not widely available.
Mix to 1 teaspoon of cinnamon in a cup of warm water and drink every day. You can drink it during any time of
the day. Another thing, which you can do, is boil 3-4 cinnamon sticks in water until the water reduces a little and
allow them to steep for at least 20 minutes. Then drink this concoction every day and observe the results.
Cinnamon can also be added to other drinks such as baked goods, warm drinks, and smoothies.

Indian Gooseberry
Indian Gooseberry, more commonly referred to as Amla, is quite effective for controlling diabetes. It contains
massive amounts of Vitamin C, which is beneficial for the body, and it helps your pancreas in functioning providing
essential nutrients.
For a diabetic, the best way to use them is to take 2-3 Indian Gooseberries and make a fine paste after deseeding
them. You can use a blender or food processor for this purpose. Once you have obtained the fine paste, take it out
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of the blender and transfer it onto a fine cloth, and cover it. Using both your hands, place the cloth over a bowl
and squeeze it tightly to get all the juice out. Take two tablespoons of the prepared juice, and add in a glass full of
water. Drink this concoction daily on an empty stomach. It is best to have it before breakfast.
Another great method of using this juice is by adding a teaspoonful in a glass full of bitter gourd juice. Drink this
concoction daily for a couple of months, and experience the improvement in your health.

Fenugreek
There are numerous benefits of Fenugreek. It is a herb which is used in most of the dishes you prepare every day,
especially in the Middle Eastern and Asian regions. However, for people living in the United States, it is better to
make Fenugreek a part of your daily diet.
It is exceptionally beneficial for diabetics as it helps in controlling the glucose levels in the body and helps in
strengthening the tolerance level of the body against high levels of glucose. Not only that, it also helps in reducing
high levels of blood sugar in the body, thereby, reducing them to an optimal amount. The hypoglycaemic activity of
Fenugreek allows it to lower and control the blood sugar levels within the body. It also helps in increasing the
secretion of glucose dependent insulin, thereby, creating a healthy supply of insulin.
Fenugreek is also rich in fiber, which helps the body slow the absorption of carbohydrates and sugars. One of the
best ways to use Fenugreek is to take the seeds and soak them in water overnight. Then pour the water in a glass
the next morning and drink it, along with the seeds. Make sure to drink the water on an empty stomach every
morning, and continue drinking it for at least 4-5 months. This will help bring down the glucose levels within the
body.
Another way to consume Fenugreek seeds is to pulse them until they form fine powder, and then have two
tablespoons of this powder with a glass of milk every day.

Black Plum
Black Plum, commonly referred to as the Indian Black Berry, is commonly known as Jamun in India. This berry is
highly effective in controlling the sugar levels in the body. It consists of hydrolysable tannis, anthocyanins, and
ellagic acid, which is exceptionally effective in controlling the glucose levels of the body. For diabetics, every part
of this berry and its plant can be used for treatment.

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Its leaves, berries, and seeds, all contain nutrients which are healthy, especially for diabetics. Research shows that
consuming this berry, and even its seeds, can helps in reducing the blood as well as urine sugar levels. The seeds
contain such nutrients, which help in regulating and controlling the blood sugar levels.
Try to have as many of this berry as possible, when it is in season. It is best to have it fresh as it strengthens the
pancreas and increases their effectiveness. Set the seeds aside when you eat the berries, and then pulse them until
they form fine powder. Have a tablespoonful of this powder with one glass of water, twice in a day. It is best to
have it before breakfast, and then again in the evening.
You can easily find this fruit in herbal shops, or Asian markets, when it is in season.

Mango Leaves

Mango leaves are a great home remedy to use for patients suffering from diabetes. They help in regulating and
controlling the insulin level in the body. Along with this, they are also effective in improving the lipid profiles of
blood, thereby, helping your bodys sugar level to remain stable. You can find mango leaves at any herb shop.
Take 15 mango leaves and soak then in one glass of water. It is best to leave them to soak overnight. Then drink
this water, and drink it the next morning before breakfast, and on an empty stomach.
Another way to use them is to dry them first, by leaving them under a shade, and then put them all in a blender
and pulse until you obtain a fine powder. Take half teaspoon of this powder, twice in a day, with water or milk.

Aloe Vera
Aloe Vera gel is exceptionally advantageous for people suffering from diabetes. It helps in reducing the fasting
glucose levels. This means that the blood sugar levels you have while you havent eaten for 8 or more hours.
Phytosterols, present in Aloe Vera is quite effective for type 2 diabetes, as it has anti-hyperglycemic effect.
Meaning, it helps in reducing the blood sugar levels of the body.
Use the following remedy for diabetes, and you will see a marked difference in the improvement of your health.
Ground bay leaves, and then set aside. Then take two teaspoons of this powder, and mix it with one teaspoon of
aloe vera gel, and one teaspoon of turmeric. Mix it together until well combined, then mix this solution in one glass
water and drink this concoction every day, before having lunch and dinner.

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Curry Leaves

Curry leaves are used to control and even prevent diabetes. They contain anti-diabetic properties, which help in
reducing the rate at which starch is broken in glucose. For diabetics this is helpful as it helps in regulating the
glucose levels within the body.
Eat 10-12 curry leaves every day in the morning, before or with breakfast. Follow this practice for at least 3-4
months in order to get maximum results. Curry leaves also help in getting rid of bad cholesterol by reducing it, and
in fighting obesity. Therefore, try to make them part of your meals.

Guava
Guava is rich in fiber and vitamin C. Therefore eating Guava on a daily basis can help in maintaining and regulating
the blood sugar levels in the body. However, make sure to peel off the skin first and then eat it. Try to eat only a
little bit of the Guava, and not too much, for it can be overbearing for a diabetic, and at times harmful.

Keep Yourself Hydrated

It is extremely important to drink plenty of water during the day. In order to control the level of blood sugar in the
body, diabetics should drink plenty of water and keep themselves hydrated at all times. Water is necessary to
mobilize the high sugar content present in your body. It is recommended that diabetes patients should always
drink 2.5 liters of water in a day. By drinking a lot of water, diabetics also reduce the risk of being affected by other
types of ailments.

Exercise
Remaining active is a great way to ensure that, no matter what the ailment, your body remains fit and healthy.
Even people, who are suffering from diabetes, should exercise in order to remain fit. Pay close attention to
yourself and make sure that you meet the daily needs of your body, Eat healthy, eat well, and eat at the right time
in correct quantities. Overeating may do more harm than good, so make sure to control your impulses and craving
for food.

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Olive Oil
Research suggests that olive helps in reducing the blood sugar levels in the body. Adding it in salads as a dressing is
quite beneficial, as you will be consuming ingredients that provide essential nutrients to your body. Using olive oil
every time you cook will also help you in controlling the sugar levels in your body.

Peanut Butter
If you experience low blood sugar and take action to correct it, it is essential to follow it up with a stable diet
consisting of carbohydrates and proteins. Having peanut butter with a few crackers will do just the trick for you. It
will restore the blood sugar level, and bring it back to an optimal amount. It is simple and easy to make, especially
when you might be feeling a little jittery.

Salt
A common sign of diabetes is dry skin, which at times might feel itchy. It is important for diabetics to pay close
attention to their feet, so soak them in a tub full of warm, salted water. You will feel immense relief afterwards,
and all your tiredness will also be washed away.

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