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What if reversing type 2 diabetes could start with your next meal and a five-minute walk? We welcome Dr. Jonar, a dual board certified physician in internal and lifestyle medicine, who left hospital medicine after seeing the cycle of late-stage complications—heart attacks, amputations, kidney failure—and chose to go upstream. His message is both practical and hopeful: target insulin resistance at its roots with food, movement, stress relief, and real sleep, and watch markers move fast.

We unpack how a plant-forward, whole food approach stabilizes blood sugar without demanding perfection or labels. Dr. Jonar explains why strategic movement—especially short walks or air squats after meals—turns big muscles into glucose sinks, flattening post-meal spikes. We go deep on cortisol, the stress hormone that quietly raises blood sugar, and simple ways to bring the nervous system back to baseline. Sleep takes center stage as the keystone habit, with seven-hour targets that restore insulin sensitivity and appetite balance. Along the way, we talk Blue Zones, cultural patterns, visceral fat risk in Asian populations, and the reality that genes load the gun while lifestyle pulls the trigger.

This is also a human story. Dr. Jonar shares the painful, purpose-shaping journey with his daughter, Sedona, and how personal loss clarified a mission to help people reclaim health with coaching that builds systems and habits for life. You’ll hear rapid client turnarounds—lower A1C, improved blood pressure, fewer meds—and tangible steps to craft a personal health mission statement that makes consistency easier than willpower. Ready to trade react-and-treat for root-cause change? Press play, then subscribe, share with a friend who needs hope, and leave a review to help more listeners find the show.

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