Take Control: 7 Integrative Steps for Diabetes Prevention  

November 10, 2025

Type 2 diabetes is one of the fastest-growing health challenges in America, and most cases are preventable.¹ Risk often “runs in families,” not only due to genetics but also because families share dietary patterns, habits, and stress loads.² ¹⁴ Prevention begins in the kitchen, around the family table, and in the daily routines that shape our health. 

At Hotze Health & Wellness Center, we believe your body was designed by God with the amazing power to heal itself. We also believe your body will function optimally when you work with a provider who is trained to address the root cause, not just the symptoms. Through integrative, evidence-based strategies, you can balance blood sugar naturally and create long-term wellness for yourself and your family.  Type 2 Diabetes is in most cases preventable and in all cases reversible if you commit to making necessary changes in your life. 

Step 1: Eat to Support Hormones and Blood Sugar 

Nutrition is foundational. Diets high in sugar and refined carbohydrates drive insulin resistance, fatigue, and weight gain.¹⁴ A whole-food, low-sugar plan stabilizes glucose and supports hormone function.² 

At Hotze Health & Wellness Center, we recommend starting with our Body Reboot program (Coming Soon! CLICK HERE to be added to the email list), a yeast-free cleanse that acts as a complete body and gut reset. By removing sugar, refined carbs, and yeast-promoting foods, you calm inflammation and retrain taste buds. Sugar can be addictive, triggering dopamine in the brain. The Body Reboot helps break that addiction, supporting energy and balanced cravings.³ 

Focus on vegetables, lean protein, and healthy fats. Eat real food close to its natural form.. When you fuel your body this way, blood sugar stabilizes, hormones recalibrate, and your metabolism finds its rhythm again. Organic is always best and shopping at farmers markets is recommended when available to you. When purchasing your meat, look for grass fed and pasture raised. These items may be a bit more expensive, but they are much better for your health 

Step 2: Move with Intention Every Day 

Movement helps your body use glucose more effectively and improves insulin sensitivity.³ Even brief walks after meals lower blood sugar.⁷ ⁸ ¹⁹ 

If you’re just starting out, begin with short, gentle walks of 10 to 15 minutes after meals. Once that feels comfortable, increase to 30 minutes of brisk walking most days. 

Next, add simple resistance work such as bodyweight squats, wall pushups, or resistance bands. These low-impact exercises help build lean muscle, which improves how your body handles glucose. As your stamina grows, move toward structured strength training like lifting light weights or joining a beginner fitness class at least twice a week. 

Even standing or stretching for two minutes every half hour helps reduce insulin spikes. You don’t need extreme workouts; moderate exercise is fine, particularly if you are sedentary in your work or at home. Find what works for you, but do get up and move. Even simple movements like taking the stairs at home or at work several times a day will assist.  Movement is one of the most accessible integrative steps to balance blood sugar naturally and a key factor in long-term prevention. 

Step 3: Restore Hormone Balance 

Hormones orchestrate your metabolism. When thyroid, adrenal, or sex hormones are out of balance, insulin signals become weaker.⁵ Low energy, weight changes, and difficulty managing blood sugar often follow. 

For men, low testosterone correlates with higher visceral fat and insulin resistance.¹⁰ ²⁶ Studies show testosterone optimization in select men can reduce fat mass and improve blood glucose control.¹⁷ ²⁰ While results vary, restoring hormonal balance along with diet and exercise supports overall metabolic health. 

At Hotze Health & Wellness Center, we specialize in bioidentical hormone replenishment, not synthetic substitutes (or what we call counterfeit hormones). Your body doesn’t lack pharmaceutical drugs; however, it sometimes needs replenishment of the natural hormones it was created to produce. Balanced hormones help your cells use glucose more efficiently and stabilize energy throughout the day. 

Step 4: Manage Stress and Calm the Nervous System 

Chronic stress increases cortisol, which raises blood sugar and cravings.⁶ Learning to calm the nervous system is essential for blood sugar stability. 

Try diaphragmatic breathing, prayer, gratitude journaling, or time in nature. Consider Truvaga, a handheld device that gently stimulates the vagus nerve to reduce stress in just two minutes a day. This helps your body move from “fight or flight” into a state of rest and repair. This one simple device not only helps to reduce stress but can also help with migraine headaches, if you are prone to panic attacks. It can help with restful sleep and getting to sleep if you tend to toss and turn (which you will see below can also assist with blood sugar regulation) and so much more.  

Integrative medicine recognizes that emotional, spiritual, and physical health are interconnected. When your mind finds calm, your hormones and metabolism often follow. 

Step 5: Prioritize Restorative Sleep 

Sleep directly impacts blood sugar regulation. Too little or inconsistent rest raises glucose and appetite hormones.⁷ ¹¹ Aim for seven to nine hours of quality sleep each night. 

Unplug from screens an hour before bed, darken your room, and keep a consistent bedtime. Good sleep supports insulin sensitivity, hormone regulation, and daytime focus. 

If you struggle with snoring or daytime fatigue, get evaluated for sleep apnea, which is common and manageable. Rest is one of the simplest yet most overlooked integrative steps to balance blood sugar naturally. 

Step 6: Support Gut Health and Reduce Inflammation 

Your gut microbiome plays a powerful role in regulating inflammation and blood sugar.⁸ ¹² A fiber-rich diet with fermented foods (good examples are yogurt, kefir, kimchi, sauerkraut, miso, tempeh, and kombucha) helps beneficial bacteria thrive, improving nutrient absorption and metabolic balance. 

The Body Reboot program (Coming soon! Click HERE to be added to the interest email list) is an excellent starting point for gut restoration. It eliminates sugar and yeast, reducing inflammation and supporting balanced energy. When your gut heals, hormones stabilize and cravings lessen. 

We also address hidden toxins that strain the liver and disrupt hormones. Reducing environmental chemicals and processed oils gives your metabolism the chance to reset naturally. 

Step 7: Track, Test, and Tailor Your Approach 

What gets measured improves. Track fasting glucose, HbA1c, and insulin periodically. If you notice changes in weight, energy, or sleep, retest.⁹ 

At Hotze Health & Wellness Center, we assess optimal, not just “normal,” levels. We evaluate thyroid, adrenal, and sex hormones because subtle shifts often appear years before disease. 

We also offer the Stelo Glucose Biosensor, an easy, continuous glucose-monitoring device designed for those who are not on insulin and not hypoglycemic. It provides real-time insight into how your body responds to different foods, stress, and movement. This tool helps you see your blood sugar trends clearly, empowering you to make informed choices about nutrition and lifestyle. 

We see guests from across the U.S. and around the world for personalized care that focuses on prevention, vitality, and confidence in your health. At the Hotze Health & Wellness Center, only your first visit is required in person. After that, your required recheck visits with your provider (and even sick visits) can be conducted over the phone. We utilize LabCorp for your bloodwork, so if you are in another state, we will send your bloodwork orders and LabCorp will send your results directly to us prior to your initial visit and any recheck visit that requires repeat bloodwork. It’s a simple and easy process. 

The Diabetes–Hypothyroidism Connection 

The thyroid governs your body’s metabolism, influencing how efficiently you burn calories, regulate temperature, and balance energy. When thyroid function is low, glucose regulation and insulin sensitivity can both suffer. Studies show that people with type 2 diabetes are more likely to have subclinical hypothyroidism, which can make blood sugar harder to manage.⁴ ⁹ ¹⁸ 

The thyroid also affects the liver’s ability to store and release glucose, meaning imbalances can influence both low and high blood sugar episodes. Supporting thyroid health through bioidentical hormone balance, nutrient repletion, and integrative care can improve energy, mood, and metabolic efficiency. 

At Hotze Health & Wellness Center, we always consider thyroid function when addressing insulin resistance. Addressing both together often brings the best long-term results. 

Men’s Health: Low Testosterone, Visceral Fat, and Blood Sugar 

Men with low testosterone often develop belly fat, fatigue, and insulin resistance.¹⁰ ¹⁸ Testosterone replacement, when clinically indicated, can improve body composition and glucose control.¹⁷ ²⁰ ²⁶ 

Testosterone naturally declines with age, but environmental toxins, chronic stress, and poor diet accelerate this drop. As belly fat increases, so does estrogen production, further suppressing testosterone, creating a cycle called Spare-Tire Syndrome. Balanced hormones break that pattern, improve strength, and support healthy metabolism. We seem to have a low testosterone issue in our country. At the Hotze Health & Wellness Center, we are seeing more men and younger men, coming to us with low testosterone symptoms. This is likely due to all the toxins in our environment. It is not uncommon to see young men in their late teens and early 20s with symptoms of low testosterone.  When in doubt, get your testosterone level checked. And if you have clinical symptoms of low testosterone and your bloodwork is “normal”, find a well-versed and experienced alternative and integrative medical provider to evaluate your symptoms, not just your bloodwork.  It can be life-changing. 

At Hotze Health & Wellness Center, we first and foremost LISTEN, we check levels through comprehensive blood work, review your symptoms, lifestyle, and medical history, then restore hormones utilizing bioidentical hormone replacement, when indicated and appropriate. We also recommend proper vitamin and mineral supplementation. In addition, balanced testosterone supports energy, focus, and blood sugar regulation. 

Common Symptoms Linked to Blood Sugar Imbalance 

Talk with a provider if you experience any of these symptoms: 

• Increased thirst or frequent urination 
• Unusual fatigue or low energy 
• Blurred vision or slow-healing wounds 
• Increased hunger after meals 
• Numbness or tingling in hands or feet 
• Darkened patches of skin on the neck or armpits 

These can indicate insulin resistance or early diabetes, but each person’s cause is unique. Testing helps reveal the root issue so you can take the right next step. 

How Hotze Health & Wellness Center Supports You 

At Hotze Health & Wellness Center, we treat the whole person, not just numbers or symptoms. We listen to your story, review your labs, and tailor your care to your body’s needs. 

With more than 35 years of experience and over 35,000 guests served, we specialize in hormone balance, gut restoration, and metabolic wellness. Our approach is integrative, personalized, and built on the belief that your body is designed to thrive when given the right support. Remember, an ounce of prevention is worth a pound of cure! Once you improve and reverse symptoms, lifestyle changes will help to prevent your symptoms from coming back and assist with longevity and healthspan (living longer and living healthier). 

Take the Next Step 

Let’s uncover your root cause and create a plan that restores balance. If you’re ready to take control of your health, click HERE to schedule your complimentary phone consultation with one of our Wellness Consultants. 

Our consultations are always free, a relaxed, pressure-free call where you can ask questions, share your concerns, and see if our integrative, root-cause approach is right for you. We see guests from across the nation and around the world. 

We do not take insurance, which allows us to treat you based on your needs, not by what insurance companies dictate. Your body deserves personalized care that gets to the root causes and doesn’t just mask symptoms with pharmaceutical drugs. It would be our privilege to serve you. 

References 

¹ Centers for Disease Control and Prevention. National Diabetes Statistics Report 2024. CDC, 2024. 
² Hu, Frank B., et al. “Diet, Lifestyle, and the Risk of Type 2 Diabetes Mellitus in Women.” New England Journal of Medicine, 2001. 
³ Avena, Nicole M., et al. “Evidence for Sugar Addiction: Behavioral and Neurochemical Effects.” Neuroscience & Biobehavioral Reviews, 2008. 
⁴ Han, Chuan, et al. “Subclinical Hypothyroidism and Type 2 Diabetes: A Systematic Review and Meta-Analysis.” PLOS ONE, 2015. 
⁵ Diamanti-Kandarakis, Evanthia, and Andrea Dunaif. “Insulin Resistance and the Polycystic Ovary Syndrome Revisited.” Endocrine Reviews, 2012. 
⁶ Hackett, R. A., and Steptoe, A. “Type 2 Diabetes Mellitus and Psychological Stress.” Nature Reviews Endocrinology, 2017. 
⁷ Dempsey, P. C., et al. “Interrupting Prolonged Sitting with Light Walking Improves Glucose Control.” Diabetes Care, 2016. 
⁸ Gurung, M., et al. “Role of Gut Microbiota in Metabolic Diseases.” Frontiers in Endocrinology, 2020. 
⁹ Makoni, L., et al. “Whole-Medical Systems and Holistic Care for Type 2 Diabetes Mellitus.” Global Advances in Health and Medicine, 2024. 
¹⁰ Grossmann, Mathis, et al. “Low Testosterone in Men with Type 2 Diabetes: Significance and Treatment.” Journal of Clinical Endocrinology & Metabolism, 2011. 
¹¹ Reutrakul, S., and Van Cauter, E. “Sleep Influences on Metabolic Function.” Diabetologia, 2018. 
¹⁷ Snyder, Peter J., et al. “Effect of Testosterone Treatment on Body Composition and Muscle Strength in Older Men.” Journal of Clinical Endocrinology & Metabolism, 1999. 
¹⁸ Sarabhai, T., et al. “Thyroid Disorders and the Incidence of Type 2 Diabetes: A Meta-Analysis.” Endocrine Connections, 2025. 
¹⁹ Hashimoto, K., et al. “Positive Impact of a 10-Minute Walk After a Meal on Peak Glucose.” Scientific Reports, 2025. 
²⁰ Haider, Karim S., et al. “Remission of Type 2 Diabetes Following Long-Term Testosterone Treatment in Men with Hypogonadism.” Diabetes, Obesity and Metabolism, 2020. 
²⁶ Dr. Donald Ellsworth. “Low Testosterone, Type 2 Diabetes and Belly Fat.” Hotze Health & Wellness Center Blog, 2015. 

Categories: Nutrition, obesity, Type 2 Diabetes

Tags: bioidentical hormones, blood sugar balance, diabetes prevention, gut health, hormone balance, integrative medicine, metabolic wellness, stress management, thyroid health, yeast-free cleanse

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