Type 2 diabetes is usually described as a lifelong condition, managed with medication, but rarely improved. Celebrity nutritionist Ryan Fernando challenges that view. Speaking on Dr. Pal’s podcast, he argued that diabetes doesn’t always have to progress—it can, in some cases, be reversed through targeted lifestyle changes.
Fernando, who has worked with professional athletes and patients alike, points to both research and personal experience. His own father was able to reduce blood sugar levels and come off insulin by sticking to a disciplined plan. Additionally, on his YouTube channel, Ryan Fernando has shared numerous tips on how to manage — and in some cases even reverse — diabetes.
Here, we’ll cover the dietary principles and fitness strategies Fernando recommends, and what experts say about the debate over remission versus reversal.
The steps Fernando recommends to lower blood sugar
At the center of Fernando’s advice is consistency. He believes many people with diabetes make things harder for themselves by eating erratically. His solution is what he calls a “carbohydrate flatline”, keeping each meal steady at about 60 grams of carbs. This approach reduces sharp insulin spikes and keeps blood glucose more stable throughout the day.
He also emphasizes fiber. Adding vegetables, legumes, and whole foods slows how quickly glucose enters the bloodstream. This not only improves satiety but also supports better glycemic control. Fernando warns against relying on medication as a license to return to old eating habits, pointing to his father’s story as a cautionary example of why structured nutrition matters.
Exercise is the other cornerstone of his plan. While cardio is helpful, Fernando highlights strength training as especially effective. Building lean muscle increases the body’s capacity to absorb and use glucose, which directly improves insulin sensitivity. Resistance training—whether through weights or bodyweight movements—becomes a key tool for those trying to lower their blood sugar without escalating medication.
What the science and experts say about diabetes
Fernando’s philosophy reflects a growing interest in lifestyle-first approaches to chronic diseases. Clinical studies show that early-stage type 2 diabetes can sometimes enter remission with sustained changes to diet and physical activity. Patients who lose weight, flatten glucose fluctuations, and improve muscle function often see HbA1c levels drop into the non-diabetic range.
But not all specialists agree on the language. Many prefer the term remission over reversal. This is because long-term insulin users or those with advanced diabetes may not be able to stop medication entirely, even if their numbers improve. The duration and severity of the condition matter, and success depends heavily on how early changes are made.
Public health experts, however, note that even partial improvements have value. Lowering dependence on costly medications, reducing complications, and improving quality of life are all significant outcomes. Programs that combine nutrition coaching with medical treatment are gaining traction as sustainable solutions, particularly as global rates of metabolic disorders continue to rise.
Ryan Fernando’s message is clear: food and fitness can impact the progression of type 2 diabetes. His “carbohydrate flatline” method and focus on strength training offer a structured way to support better blood sugar control. While remission may be more accurate than reversal for many, the evidence suggests that lifestyle interventions remain powerful tools for people with diabetes.