Fix Your Metabolism Before It's Too Late

Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.

The Bioregulatory Medicine Institute

The Science of Self-Healing Podcast

Prediabetes is not a life sentence—it’s a wake-up call. In this essential episode, we dive into the often-overlooked world of prediabetes, a silent yet widespread condition affecting over 96 million adults in the U.S. More than 80% don’t even know they have it. But here’s the good news: with the right lifestyle shifts, prediabetes is not only manageable—it’s reversible.

You’ll learn how this metabolic dysfunction develops, why early detection is key, and what practical steps you can take to prevent it from escalating into type 2 diabetes. From navigating food labels and choosing the right fats, to understanding the power of intermittent fasting, mindful eating, and strategic supplementation—this episode is your full-spectrum guide to prevention and metabolic health.

We’ll also explore the dangers of hidden sugars, processed seed oils, and environmental toxins, and how a sedentary lifestyle feeds the epidemic. You’ll come away empowered with actionable tools—dietary, physical, emotional, and educational—to take control of your health. You’ll also get my personal recipe for fenugreek and cinnamon tea, a time-tested remedy for balancing blood sugar.

Whether you're newly diagnosed or simply proactive about your health, this episode gives you the knowledge and motivation to act. Because when it comes to prediabetes, doing nothing is the most dangerous choice of all.

Transcript for: Fix Your Metabolism Before It's Too Late

Hello, everyone, and welcome to the Science of Self-Healing podcast. For health and wellness knowledge from a different perspective. Produced by the Bioregulatory Medicine Institute, also known as BRMI. We are your source for unparalleled information about how you can naturally support your body's ability to regulate, adapt, regenerate, and self-heal. I'm your host, Dr. James Odell, the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years. And remember, this podcast is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health professional who oversees and provides unique and individual care. The information here is to broaden our different perspectives and should not be construed as medical advice or treatment. Let's get started.

In this episode, I will discuss ways to prevent developing prediabetes and type 2 diabetes. This condition is a metabolic dysfunction that is very preventable. Pre-diabetes is a warning sign that your blood sugar levels are higher than normal, but not high enough to be diagnosed as a type 2 diabetic. 

According to the Centers for Disease Control and Prevention (CDC), more than 96 million American adults—over1 in 3—have pre-diabetes, and more than 80% of them are unaware they have this metabolic dysfunction developing. Of course, prediabetes can lead to type 2 diabetes, which entails many serious health problems.

The chronic complications of diabetes comprise both macrovascular diseases (those affecting the large blood vessels), with a markedly increased risk of death and disability from coronary heart disease, stroke, peripheral vascular disease, and microvascular disease (those affecting the small blood vessels), resulting in retinopathy, nephropathy, and neuropathy. 

Diabetes is the primary medical cause of blindness in developed countries, as well as a major cause of end-stage renal failure. So, understanding the risk factors is the first step in prevention. Indeed, dietary issues of processed food, excess sugar consumption (corn syrup), depleted soil nutrients, problems with sulfur metabolism, a dramatic increase in food, air, and water toxicity, and a sedentary lifestyle are all co-causes. 

The good news: Pre-diabetes is reversible. With the right lifestyle changes, you can permanently prevent or delay the onset of type 2 diabetes. It is important to note that pre-diabetes often has no clear symptoms, making regular health screenings essential.

Many individuals may only find out after a routine blood test. Early detection offers the best chance for successful intervention and long-term health improvement. Education and awareness are key components to addressing this silent epidemic.

Let’s Focus on the Role of Diet in Diabetes Prevention and How to Fix Your Metabolism

Since the introduction of high fructose corn syrup into our food supply type 2 diabetes has skyrocketed, high-fructose corn syrup is about 55% fructose, a type of sugar. Simply speaking, it takes more steps to break down fructose compared to glucose. High amounts of sugar can lead to serious health issues, particularly inflammation. You’re most likely to find high fructose corn syrup in processed and packaged drinks and sweets, like: soda, juice, candy, cakes, cookies, brownies, muffins, pastries, cereal, jellies, condiments like ketchup, barbecue sauce, and syrup. And it can show up in some surprising places, too. That includes things you don’t necessarily consider sweet-tasting, like some breads, pastas, canned soup, and fast-food items.

In general, reducing your intake of refined sugars and processed carbohydrates is key. Avoiding seed oils, corn, cottonseed, sunflower, safflower, canola, peanut, and palm kernel oil. Opting instead for extra virgin olive oil, avocado, and unrefined coconut oil.

A balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables is best. Foods with a low glycemic index (GI), such as oats, legumes, sweet potatoes, and non-starchy vegetables, help stabilize blood sugar.

It’s Also Important to Eat More Fiber-Rich Foods - 

Foods that are high in soluble fiber, such as fruits, vegetables, legumes, oats, and whole grains (But not corn), can help prevent prediabetes. Corn grown in the US is contaminated with Glyphosate.

Generally, fiber slows digestion, feeds friendly bacteria to enhance the gut

microbiome, and can stimulate the release of GLP-1, a key hormone contributing to improved blood sugar control and satiety. I wrote an article on GLP-1 in BRMI’s newest E-journal that you might find informative.

Next, Consume Healthy Fats  

Healthy fats, especially those from monounglyphosate and polyunsaturated fats, such as avocados, olive oil, nuts, pumpkin seeds, and fatty fish (like salmon and mackerel), are excellent for your blood glucose levels. These fats help with digestion and can support the body’s metabolic functions.

Eat Protein-Rich Meals

Consuming quality protein-rich foods like lean meats, fish, eggs, dairy, and sprouted legumes can naturally help balance blood sugar. Protein helps improve satiety, keeping you fuller for longer and supporting balanced blood sugar levels.

Intermittent Fasting  

Some studies suggest that intermittent fasting or time-restricted eating may enhance the natural release of GLP-1. By giving your digestive system

regular periods of rest, you encourage a better hormonal response to food intake. Eating at regular intervals, rather than consuming large, irregular meals, may also help maintain consistent blood sugar levels.

Meal Planning Can Make a Significant Difference

Control your food portions: half your plate should be vegetables, one-quarter lean protein, and one-quarter whole grains or starchy vegetables. Regular mealtimes also play a crucial role in blood sugar management.

Add More Spices Like Cinnamon and Turmeric

Studies show cinnamon, in particular, improves insulin sensitivity and stimulates GLP-1 secretion.

Lastly, Hydration Is Equally Vital

Drinking plenty of water helps the kidneys flush out excess sugar from the bloodstream. Drinking enough water throughout the day helps support overall metabolic health, and hydration can indirectly support the secretion of GLP-1 and other beneficial hormones involved in digestion and blood sugar regulation. For most people 60 to 100 oz at a minimum daily is the right quantity.

Learning How to Read Nutrition Labels Is Also an Important Skill

Pay attention to serving sizes, added sugars, and total carbohydrates. Avoiding highly processed foods, sugary drinks, and trans fats can dramatically lower your risk of developing diabetes. Cooking at home gives you more control over ingredients and allows for healthier choices.

Incorporating Mindful Eating Practices

Eating slowly and avoiding distractions, can also enhance dietary success. It helps prevent overeating and encourages a more conscious relationship with food, which is crucial for long-term behavioral change.

I will discuss later some food supplements you may want to include in your diet but first let’s focus on exercise and activity

Physical Activity Is Essential in Preventing Diabetes. 

Physical activity, particularly aerobic exercise (like walking, jogging, or cycling) and resistance training (like weightlifting), has been shown to balance blood sugar. Exercise helps improve insulin sensitivity. It is recommended to have at least 150 minutes of moderate-intensity exercise per week. A  2021 review in the Journal Diabetology found that combining aerobic exercise with resistance training is particularly effective for managing blood sugar levels. Even simple changes, like taking the stairs instead of the elevator or standing up during meetings, contribute to better glucose regulation.

Start slowly - even 10-minute sessions spread throughout the day can provide benefits. The goal is consistency and building a habit that lasts. Strength training not only improves insulin sensitivity but also boosts muscle mass, which can help increase your metabolic rate. Activities like yoga and tai chi offer both physical benefits and stress-reduction effects. 

Remember, the best exercise is the one you enjoy and can stick with in the long term. Incorporating variety can help you stay engaged and reduce the risk of burnout. Group activities like dance classes, hiking clubs, or recreational sports leagues can provide motivation and social interaction. 

Accountability partners and fitness trackers can help keep you on track. The key is to find a rhythm that fits your lifestyle and gradually challenge yourself to improve over time. Also, don’t underestimate the power of non-exercise physical activity, such as gardening, cleaning, or walking the dog. All movement counts. Building an active lifestyle helps reinforce other positive habits and reduces sedentary behavior, a known risk factor for metabolic disorders.

Periodically, monitoring your health with blood chemistry is wise. Your healthcare provider may recommend an A1C test, which provides a three-month average of your blood sugar levels. An A1C level between 5.7% and 6.4% signals pre-diabetes. Open communication with your health care practitioner, regular appointments, and a shared commitment to health goals ensure you stay on the right path.

Stress, Sleep, and Mental Health Are Important Factors

Stress and poor sleep can contribute to insulin resistance. Chronic stress raises cortisol levels, which can increase blood sugar. Techniques such as mindfulness, yoga, meditation, and deep-breathing exercises can reduce stress and support better metabolic health.

Sleep is another crucial component. According to the National Sleep Foundation, adults should aim for 7 to 9 hours of quality sleep per night. A 2020 study published in Sleep Health found that individuals with poor sleep patterns had a higher risk of developing type 2 diabetes. Mental health plays a critical role too. Depression and anxiety can interfere with your ability to stick to healthy habits. Support groups, counseling, and talking with a healthcare provider can be helpful.

Establishing a calming nighttime routine and limiting screen time before bed can improve sleep quality. Journaling, aromatherapy, and time in nature have also been linked to reduced stress and improved mental well-being. Addressing the psychological side of lifestyle changes is just as important as managing the physical aspects.

Cultivating a support system of friends, family, or even online communities can reduce feelings of isolation and help maintain motivation. Practicing gratitude and setting small, achievable goals also contribute to a healthier mental outlook, which reinforces healthy behaviors.

Remember, a healthy mind supports a healthy body. Lastly, I want to mention some food supplements that have been researched in improving blood sugar balance.

Food Supplements

A good whole food concentrate multi-vitamin mineral is a great place to start supplementing. Whole food concentrates are better utilized than chemical types of vitamins. Whole food concentrates contain ample amounts of B vitamins, important for insulin and glucose utilization.

Next Chromium

Chromium is an essential trace mineral that may help improve insulin sensitivity and glucose tolerance. The benefits of chromium for blood sugar control are believed to be due to its effects on insulin—it binds to insulin receptors and enhances insulin activity. Chromium may also increase the number of insulin receptors and improve beta-cell sensitivity in the pancreas. It is a trace mineral and usually recommended at 200 to 400 mcg, taken in divided doses two times a day.

Vitamin D3 With Vitamin K2 

These play a role in insulin sensitivity, and some studies suggest that low vitamin D levels may be associated with higher blood sugar.

Probiotics

Some studies suggest that probiotics may improve blood sugar control by balancing the intestinal microbiome. There are many commercially available cultures to choose from. You get what you pay for, and the better culture is often more expensive.

Dietary Fats

We have talked about good dietary fats, and fish oil supplementation provides essential fatty acids that have numerous benefits. Another fat to consider is CLA. CLA is short for conjugated linoleic acid. It’s a type of fatty acid that’s found in meat and dairy products. Studies have shown that CLA can offer several health benefits, including weight loss, reduced inflammation, and improved heart health. CLA works by reducing fat storage in the body and increasing the rate at which the body burns calories. It does this by activating certain enzymes in the body that are responsible for breaking down fat. Additionally, CLA has been shown to reduce the amount of fat that’s absorbed from the diet. 

Studies have suggested that CLA supplementation may have therapeutic potential with respect to insulin sensitivity and lipid metabolism.

Fenugreek

Lastly, I want to talk about drinking fenugreek tea to balance blood sugar. Fenugreek seed is highly beneficial for blood sugar regulation and has been used as a tea for centuries. Adding a cinnamon twig to the tea makes it a perfect combination to regulate metabolism.

Here is the recipe I use:

Put 1 tablespoon (11 g) of fenugreek seeds and 1 twig of cinnamon into a pot on the stove. Set a small pot on the stove and put the whole seeds into it. There’s no need to crush the seeds as long as you simmer and steep them. Next pour in 1 cup (240 ml) of pure water (not tap) and turn the burner to high. Keep the lid off the pot so you can see when the water begins to boil. There’s no need to stir the fenugreek seeds as the water heats. If you’d like to make a larger amount of double the amount of ingredients and water. Once the water comes to a boil, turn the burner down to medium so the water bubbles gently. Simmer over medium-high heat for 6 to 7 minutes. Let the tea simmer until the water turns a pale-yellow color. Then, turn off the burner. Stir the contents occasionally to help the tea steep evenly. Strain the tea into a teacup. Set a fine-mesh strainer over a teacup and put on oven mitts. Slowly pour the hot fenugreek tea through the strainer. Then, discard the seeds that are in the strainer. If desired, you may sweeten with pure raw honey to taste.

Beating the odds of pre-diabetes is entirely possible with a comprehensive approach that includes dietary approaches, exercise, food supplementation, stress reduction and mental wellness. These lifestyle modifications include eating a fiber-rich, balanced diet with healthy fats, lean proteins, and fermented foods while maintaining a regular exercise routine. Staying hydrated and incorporating specific spices and foods like resistant starch may also provide benefits.

It’s not about perfection, but progress. Small, consistent changes make a big difference. Track your habits, celebrate your wins, and don’t be afraid to ask for help. Whether it’s a nutritionist, a personal trainer, or a support group, building a network increases your chances of success.

Community Engagement Also Plays a Powerful Role

Local health organizations often offer free or low-cost programs to support healthy lifestyle changes. Joining group fitness classes or attending cooking workshops can provide motivation.

The journey towards better health starts with a single step. Recognize the warning signs, educate yourself, and act. With the right prevention plan, you can turn the tide on pre-diabetes and reclaim your health. Empower yourself with knowledge, stay committed, and remember—you have the power to beat the odds. Every effort counts, and every change adds up. Well, that’s all for this episode. Till next time. Be Well.

Thank you for your time today, and remember that this podcast is made possible by the Bioregulatory Medicine Institute, also known as BRMI, a nonprofit, global, non political, non commercial institute to promote the science and art of bioregulatory medicine. We extend our gratitude to each and every one of you for listening today, and if you haven't already, make sure to visit us at brmi.online. A treasure trove of invaluable information awaits you there. Connect with us across various social media platforms as well. Come and become a member of our thriving tribe. If you've enjoyed today's episode, we invite you to show your support by rating us, leaving us a review, or sharing the podcast within your circle. Our podcast and mission flourish through sharing, and your participation means the world to us. Our organization is sustained by donations, each of which is tax deductible and fuels projects like this. Visit our website, brmi.online, to contribute or simply to explore the wealth of uncensored and impartial information we offer. No contribution is too small. In just two weeks, we'll be back delving into another captivating topic. Until then, we thank you once again for listening. May wellness and wisdom be your path. Be well.

Bioregulatory medicine is a total body (and mind) approach to health and healing that aims to help facilitate and restore natural human biological processes. It is a proven, safe, gentle, highly effective, drugless, and side-effect-free medical model designed to naturally support the body to regulate, adapt, regenerate, and self-heal. BRMI is a non-commercial 501(c)(3) foundation and will expand and flourish with your support. Our goal is to make bioregulatory medicine a household term.

This article is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health practitioner who oversees and provides unique and individualized care. The information provided here is to broaden our different perspectives and should not be construed as medical advice, diagnosis, or treatment.