How to REVERSE Diabetes & Hypertension with 100 Year Old Dr. John Scharffenberg & Doug Batchelor

Weight Management: This is a crucial factor for both conditions. Losing weight, particularly belly fat, can significantly improve blood sugar control and lower blood pressure.


  • Focus on whole foods: Prioritize vegetables, fruits, whole grains, and lean protein sources.
  • Limit processed foods: These are often high in unhealthy fats, sodium, and added sugars, all of which can worsen both diabetes and hypertension.
  • Reduce sodium intake: Aim for less than 2,300 milligrams of sodium per day. This can significantly lower blood pressure.

Exercise: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Regular physical activity helps your body use insulin more effectively and lowers blood pressure.

Stress Management: Chronic stress can raise blood sugar and blood pressure. Techniques like deep breathing, meditation, and spending time in nature can help manage stress.

Sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep can disrupt hormones that regulate blood sugar and blood pressure.

Smoking Cessation: Smoking is a major risk factor for both diabetes and hypertension. Quitting smoking can significantly improve your health.

It is important to note:

  • These are general recommendations, and a personalized plan from your doctor is crucial.
  • You may still need medication even with lifestyle changes.
  • Consult your doctor before making any significant changes to your diet or exercise routine.

Here are some resources you may find helpful:pen_spark



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