How to Lower Your A1C with Simple Daily Habits (No Calorie Counting Required!)
"Every bite you eat either helps or harms, and I just choose, most of the times, not to harm."
If you have prediabetes or Type 2 diabetes, you’ve probably been told to "watch what you eat" and "lose weight." And if you are like most of our listeners, you are probably exhausted by tracking every single calorie, carb, and macro.
Here at The Diabetes Podcast, we want you to know something important:It is not your fault, but it can be your fight.
Recently, we sat down with Terri Chrisman, a board-certified nutritionist with the American College of Lifestyle Medicine. Terri shared some incredible, hope-filled advice on how to build healthy routines without the shame, guilt, or fear-mongering you usually see online.
The 6 Pillars of a Healthy Lifestyle
When we think about health, we usually just think about food and the gym. But Terri reminded us that true health is built on six pillars:
Nutrition:What you eat.
Exercise:How you move your body.
Sleep:Getting enough quality rest.
Stress Management:How you handle daily pressures.
Risky Substances:Avoiding tobacco and limiting alcohol.
Connection:Having healthy relationships with others.
If you are struggling with your blood sugar, looking at all six pillars—not just your plate—can make a massive difference!
Why You Need to Stop Staring at the Scale
One of the biggest frustrations for people trying to lower A1C daily habits is the bathroom scale. You eat salads all week, step on the scale, and the number goes up. Why?
Because the scale lies! As Amber explains, weight includes water, bone, muscle, and inflammation. When you start exercising, your muscles hold onto more water and glycogen for energy. This is agoodthing for your blood sugar, even if it makes the scale go up a pound or two.
Instead of letting a piece of plastic ruin your day, focus on how your clothes fit and how much energy you have.
A Simple Way to Track Food (Without Counting Calories)
If you hate counting calories, Terri has a brilliant method. Just get a piece of paper and write down categories like "Vegetables," "Fruits," "Whole Grains," and "Water."
Every time you eat a vegetable, put a checkmark on the paper. Every time you drink a glass of water, put a checkmark. You aren't restricting yourself; you are simply trying to addmoregood things to your day.
The 3-Step Process to Changing Your Diet
You don't have to go from eating fast food to eating kale salads overnight. In fact, trying to go from 0 to 100 is usually why diets fail. Try Terri's 3-step approach:
Start with what you like:If you love apples and potatoes, eat more of them! Fill up your stomach with the healthy foods you already enjoy.
Swap ingredients:Take a recipe you love, like spaghetti and meatballs, and make a small swap. Use whole wheat pasta instead of white pasta.
Try one new thing:Only after you've mastered steps one and two should you try a brand new healthy recipe or exercise class.
Medication is Not a Failure
Terri shared a powerful story about her own health. Despite eating a perfect plant-based diet and exercising daily, she still had high cholesterol and needed medication due to her family genetics.
If you are doing your best with your lower A1C daily habits and your doctor still recommends Metformin or insulin, you did not fail.Medication is a tool to keep your body safe while you continue to build healthy habits.
If you need additional help or resources, reach out to us at [email protected].
You can find out more about Terri Chrisman and her book at fabuloushealth.net.
Until next time, take courage! You can do this, and we can help.
Disclaimer: The information in this blog post and podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin. Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away. We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk. Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.
