Here’s a truth that still surprises many of my patients: Type 2 diabetes isn’t necessarily a life sentence. In my twelve years of clinical practice, I, Dr Gagandeep Singh, MBBS, Founder, Redial Clinic
| Specialist in Reversing Diabetes, Hypertension, Obesity & PCOS Without Medication, have helped hundreds of patients achieve what was once considered impossible: complete reversal of their diabetes, often without extreme measures or lifelong medication.
Science is finally catching up with what we’ve observed clinically for years. A 2024 review published in the Journal of Clinical Endocrinology and Metabolism confirms that diabetes remission is now “more feasible than ever before,” driven by advances in our understanding of beta-cell function recovery. The key takeaway is crucial: the pancreatic dysfunction that drives Type 2 diabetes has a reversible component, if intervention is timely and targeted.
As we step into 2026, Dr Singh outlines five evidence-based strategies that can genuinely turn the tide.
1. Embrace Time-Restricted Eating (But Do It Right)
Intermittent fasting has moved from fringe practice to mainstream science and the data supports it. The EARLY trial, published in JAMA Network Open (2024), found that a 5:2 intermittent fasting protocol reduced HbA1c by 1.9 per cent, outperforming both metformin and empagliflozin in newly diagnosed patients.
However, timing and execution matter. In my practice at Redial Clinic, I recommend starting with a 14-hour overnight fast, for example, dinner by 7 pm and breakfast at 9 am—before gradually extending to 16 hours. The goal isn’t starvation; it’s giving the pancreas a structured period of metabolic rest.
2. Prioritise Protein at Every Meal
The glucose spike from a chapati eaten alone versus one consumed after dal or paneer is dramatically different. As Dr Singh explains, protein blunts post-prandial glucose excursions by slowing gastric emptying and improving insulin sensitivity.
Aim for 25–30 grams of protein per meal, roughly a palm-sized portion of chicken, fish, or paneer, or two whole eggs combined with dal.
A simple yet powerful strategy I recommend to patients is food sequencing: eat protein and vegetables first, carbohydrates last. This reordering alone can reduce post-meal glucose spikes by 30–40 per cent.
3. Build Muscle—Your Largest Glucose Disposal Organ
Skeletal muscle accounts for approximately 80 per cent of insulin-mediated glucose uptake, yet resistance training is often overlooked in diabetes management plans, something I consider a serious clinical gap.
You don’t need a gym membership. At Redial Clinic, we regularly use bodyweight squats, wall push-ups, and resistance band exercises performed three times a week. These significantly increase glucose disposal capacity.
A recent case study documented complete diabetes reversal using progressive resistance training combined with moderate caloric restriction with no medication required after twelve months.
4. Fix Your Sleep (Yes, It Affects Blood Sugar)
Even a single night of sleep deprivation can impair insulin sensitivity by up to 25 per cent. Chronic poor sleep creates a hormonal environment that promotes insulin resistance, elevates cortisol levels, and drives cravings for high-glycaemic foods.
According to Dr Gagandeep Singh, patients should aim for seven to eight hours of sleep nightly, with consistent sleep-wake timings. Circadian rhythm disruption directly affects glucose regulation.
“I’ve seen patients reduce fasting glucose by 15–20 mg/dL simply by correcting erratic sleep schedules,” he notes.
5. Target Meaningful Weight Loss
This is where precision matters. Research published in Postgraduate Medicine (2022) shows that while a 5 per cent weight loss improves metabolic markers, diabetes remission typically requires a 10–15 per cent reduction in total body weight.
For someone weighing 85 kg, that translates to losing approximately 8.5–12.7 kg.
The encouraging part, according to Dr Singh, is that crash diets aren’t necessary. A sustainable 500-calorie daily deficit, achieved by eliminating just one sugary beverage and one fried snack can result in a weight loss of around 2 kg per month. Combined with the strategies above, remission becomes a realistic twelve-month goal.
Diabetes reversal isn’t about perfection; it’s about consistent, targeted interventions that restore metabolic flexibility. The landmark DiRECT trial demonstrated that nearly half of participants achieved remission through structured lifestyle modification alone.
In my clinic, I often tell patients this: diabetes takes years to develop, and it takes months, not days to reverse. But the pancreas, when given the right conditions, has a remarkable capacity to recover.
As Dr Singh emphasises, “The question isn’t whether reversal is possible. It’s whether you’re willing to make 2026 the year you reclaim your metabolic health.”
