8 Tips for Dealing With Type 2 Diabetes: ‘If You Take Small Steps, This Is Totally Manageable’
Key takeaways:
Liz Davis was diagnosed with Type 2 diabetes in 2018. She’s tried various medications to help manage her blood sugar. Right now, Mounjaro is helping her feel better than she has in the past.
Wearing a continuous glucose monitor has helped Liz understand how her body responds to certain foods.
Stress management helps Liz keep her blood sugar levels under control.
When Liz Davis was diagnosed with prediabetes in 2017, it was a “wake-up call” and a reminder to take her health seriously, she says. A year later, she was diagnosed with Type 2 diabetes and, since then, her journey has had ups and downs.
At one point, Liz got into the keto diet and intermittent fasting, and she lost a lot of weight. But she knew those weren’t healthy or sustainable practices for her. Now, she strives for balance in all aspects of her life. And she feels confident about how she’s managing her blood sugar levels.
“It can be scary, but if you take small steps, this is totally manageable,” she says.
Here are eight things Liz does that help her manage her blood sugar.
1. Works with her ‘incredible’ primary care provider
Liz recently moved to Delaware, and her parents recommended a primary care provider there. And it’s proven to be a great match.
“She’s perfect because she used to have diabetes and had gastric bypass,” Liz says. Her doctor doesn’t push surgery on her patients, and she can relate to them in a helpful way.
“For people who are in larger bodies, it's rare to find a doctor who genuinely understands and gets it,” Liz says. “So often, we go in and, no matter what the condition is, it’s, like, ‘Well, you need to lose weight.’”
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But losing weight isn’t always the solution, which is something Liz and her doctor agree on. Instead, her doctor has encouraged her to keep an open mind about treatment options.
“She’s supportive, and we make decisions together. She’s highly communicative — you can text her all the time,” Liz says.
Liz recommends putting in the time and effort it takes to find a doctor who feels like an ideal match for you.
2. Keeps an open mind about medication
Liz has tried various medications, including metformin. She recently started taking Mounjaro, which is an injectable prescription medication that was approved by the FDA not long ago.
“It’s working wonderfully for me,” Liz says, adding that, in 8 weeks of taking it, she’s lost about 20 pounds. “My blood sugar has never been better, and weight loss is a happy side effect.”
Of course, Mounjaro isn’t right for everyone. Liz recommends talking with your doctor about various treatment options and keeping an open mind.
3. Practices intuitive eating
Liz’s doctor recently encouraged her to try out the Noom app. Noom is a popular program that takes a behavioral approach to weight loss. It introduced Liz to the concept of intuitive eating, which is all about trusting your body to tell you what you need to eat and when.
Liz has been a larger size her entire life and was first put on a diet at age 4.
“I’ve never really thought of food as anything other than something that should be restricted or limited,” she says.
Learning about intuitive eating has taught her that no foods have to be completely eliminated. “I’ve been letting go of that and focusing on my own food cues, and what I want and how I feel after eating,” she says.
In the morning, Liz aims to eat as few carbs as possible, instead opting for something high in protein. But she says she isn’t “afraid of carbs” anymore. In the evening, she eats more overall and sometimes has pasta and rice. She prefers to avoid processed foods and to cook at home instead of dine at restaurants.
4. Uses a continuous glucose monitor
At the end of last year, Liz started using a continuous glucose monitor, a small wearable device that tracks her blood sugar levels throughout the day.
“It's amazing. I wish everyone could have one,” she says.
The device allows her to see how her body is reacting to everything she eats. For example, she learned that if she eats carbs first thing in the morning, her blood sugar spikes. But, if she eats them later in the day, she doesn’t experience that same increase. That made her realize that when she eats certain foods is as important as what she eats.
5. Prioritizes stress relief
Stress can make your blood sugar levels go up. That’s one reason why Liz and her doctor have prioritized Liz’s mental health over the past year.
“People underestimate the stress component,” Liz says.
To cope with stress, Liz makes sure to always carve out time for herself. For example, she sets boundaries around answering work emails. She also tries to channel her stress into something active, like taking a walk. Then, she rewards herself by doing something she loves, like going to the movies.
6. Makes exercise ‘me time’
Liz lives near the beach, and one of her favorite activities is taking her dog for a walk on the boardwalk. “I walk and listen to a podcast and look at the ocean,” she says.
She’s getting exercise, but “it feels like me time,” she says.
She recommends looking for small, enjoyable ways to incorporate movement into your day. That way, it will feel relaxing and not like punishment.
7. Gets enough sleep
Getting less than 7 hours of sleep per night can increase insulin resistance. Liz says that, when she doesn’t get good-quality sleep, she can see the negative impact it has on her blood sugar levels the next day.
“I’ve really tried to prioritize bedtime, and I’m trying to be better about not looking at my phone in bed,” she says.
She also uses the Calm app, which offers sleep stories and soothing sounds that encourage good rest and help her relax after a hectic day. “I love the sleep stories — they’re very helpful,” she says.
8. Leans into online resources
Liz uses her Instagram account to raise awareness about Type 2 diabetes. She also chronicles her experiences with the condition on it.
“I have so many incredible followers,” she says. “They’re on whatever journey I’m on with me.”
Connecting with other people has made her feel less alone — and more informed. Beyond interacting with her Instagram community, Liz enjoys watching videos on TikTok, including ones about people’s experiences taking Mounjaro.
“When I was first told I had diabetes, I really did think it was like a death sentence. But knowledge is power,” she says. “I’m plugging into a community, researching more, and working with my doctor. Her view is that this is totally manageable, and I want to share that message with the world.”
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