CHAPTER 21 — PUTTING IT ALL TOGETHER: PERSONAL PROTOCOL EXAMPLE This chapter shows how all the previous ideas can be combined into a simple, practical example of a personal Type 2 Diabetes protocol. It is not a prescription and does not replace medical advice. It is a model that can be adapted with a healthcare professional to fit individual needs, culture, and preferences. OVERVIEW OF THE PERSONAL PROTOCOL Main goals:
- Improve insulin sensitivity.
- Reduce liver and abdominal fat.
- Stabilise daily glucose.
- Support energy, mood, and sleep.
- Protect eyes, kidneys, nerves, heart, and blood vessels.
Core elements: 1. Food pattern. 2. Daily movement. 3. Sleep and stress care. 4. Medication and monitoring. 5. Weekly review. 1. FOOD PATTERN (EXAMPLE DAY) Breakfast (example options):
- Option A: Two eggs cooked with spinach, tomatoes, and onions in olive oil, plus a small handful of nuts.
- Option B: Unsweetened yoghurt with a tablespoon of chia or ground flaxseeds and a small handful of berries.
- Option C: Tofu or tempeh scramble with mixed vegetables.
Principles:
- Clear protein source.
- Vegetables where possible.
- No sugary cereals or juices.
- Limited bread, especially white bread.
Lunch (example options):
- Option A: Grilled chicken, large mixed salad (lettuce, cucumber, tomato, peppers), olive oil and lemon, and a small portion of quinoa or brown rice.
- Option B: Lentil or bean soup with a side salad and olive oil.
- Option C: Baked fish with steamed broccoli, carrots, and a small portion of root vegetables.
Principles:
- Half plate vegetables.
- Quarter plate protein.
- Quarter plate slow carbohydrates, or less if glucose rises a lot after lunch.
Dinner (example options):
- Option A: Fish or chicken with roasted non starchy vegetables (courgette, aubergine, peppers).
- Option B: Stir fry of tofu or turkey with mixed vegetables, minimal rice or noodles.
- Option C: Vegetable soup with added beans or chickpeas, and a small side salad.
Principles:
- Lighter than lunch.
- Focus on protein and vegetables.
- Low or minimal starch in the evening.
- No large late night snacks.
Snacks (if needed):
- Small handful of nuts.
- Boiled egg.
- Vegetable sticks with hummus.
- Plain yoghurt if tolerated.
Drinks:
- Water as main drink.
- Herbal teas.
- Unsweetened coffee or tea in moderation.
- No sugary drinks or fruit juices.
2. DAILY MOVEMENT PATTERN (EXAMPLE) Core structure:
- One walk after at least one main meal, ideally two.
- Simple strength work two to three times per week.
- Movement breaks during long sitting periods.
Example:
- Morning: 5–10 minutes of gentle stretching or walking.
- After lunch: 10–20 minute comfortable walk.
- After dinner: 10–20 minute walk or light indoor movement.
- Two or three days a week: short strength routine of sit to stand, wall push ups, and gentle squats or band exercises.
Principles:
- Movement should be comfortable and safe.
- Regularity is more important than intensity.
- Walking and strength training work together to improve glucose control.
3. SLEEP AND STRESS CARE Sleep routine:
- Aim for a consistent bedtime and waking time.
- Avoid large meals within two hours of sleep.
- Reduce bright screens and stimulating content in the last hour of the day.
- Keep the bedroom dark, quiet, and cool if possible.
Stress care:
- Daily 3–5 minutes of slow breathing with longer exhale than inhale.
- Short movement or stretching breaks during the day.
- Simple practices such as listening to calming audio, spending time outdoors, or brief quiet reflection.
Principles:
- Sleep and stress patterns strongly influence glucose.
- Small, repeatable practices are more effective than rare, intense attempts at relaxation.
4. MEDICATION AND MONITORING FRAMEWORK Medication:
- Take prescribed medicines exactly as agreed with a healthcare professional.
- Do not change doses independently.
- Discuss any side effects or difficulties with the healthcare team.
Monitoring (example structure):
- Fasting glucose: 3–5 times per week.
- Postmeal checks:
- Some days after breakfast.
- Some days after lunch.
- Some days after dinner.
If using a CGM:
- Review daily patterns rather than individual spikes.
- Note which meals cause the highest rises.
- Note the effect of walking on postmeal curves.
Principles:
- Use glucose readings as feedback, not as judgment.
- Share patterns with healthcare professionals at appointments.
5. WEEKLY REVIEW ROUTINE Once a week, spend a few minutes reviewing: Food:
- How many days followed the basic pattern.
- Which meals caused the strongest cravings or spikes.
- One small food change for the coming week.
Movement:
- How many days included walks after meals.
- How many strength sessions were done.
- Any joint or pain issues that need attention.
Sleep and stress:
- Bedtime and wake time consistency.
- Nights of good sleep vs disturbed sleep.
- Stress level and main sources of stress.
Glucose and health markers:
- General trend in fasting and postmeal glucose.
- Any episodes of very high or very low readings.
- Weight or waist changes if tracked.
Emotional state:
- Energy levels.
- Mood stability.
- Feelings of control or overwhelm.
Choose one or two small adjustments for the next week rather than trying to change everything at once. EXAMPLE OF A 7-DAY APPLICATION Day 1–2:
- Remove sugary drinks.
- Add walking after dinner.
- Begin simple breathing practice at night.
Day 3–4:
- Ensure vegetables at every main meal.
- Reduce white bread, pastries, and sweets.
- Continue walks and breathing.
Day 5–7:
- Make dinner lighter and earlier.
- Add one more strength session.
- Review glucose and energy changes.
After the first week:
- Keep the habits that felt easiest and most helpful.
- Add new layers slowly, such as increased fibre, more consistent breakfast, or extended walking.
PERSONALISATION Every person is different. Personalisation may include:
- Adjusting carbohydrate portions based on glucose response and physical activity.
- Adapting meal timings to work or family schedules.
- Choosing culturally familiar foods that fit the same principles.
- Modifying movement choices according to physical ability and joint health.
- Tailoring targets and intensity with a healthcare professional.
KEY POINTS SUMMARISED
- A personal protocol combines food, movement, sleep, stress care, medication, and monitoring into a practical daily plan.
- The exact details can and should be adapted to each individual, but core principles remain similar.
- Simple, repeatable habits form the backbone of long term success.
- Weekly review and gentle adjustment keep the protocol alive and responsive to real life.
- The aim is not a strict, temporary program, but a supportive lifestyle that makes Type 2 Diabetes more predictable, stable, and manageable over time.
This example protocol can be used as a base for creating individualised plans guided by personal measurements, preferences, and professional medical advice.