In 2021, 97.6 million U.S. adults had prediabetes and more than 12 million had Type 2 diabetes. And an additional 1.2 million Americans are diagnosed with full-blown diabetes annually.

That’s a lot of people contending with the far-reaching health consequences of reduced insulin sensitivity, excess weight, and increased waist circumference, which can lead to heart disease, gastrointestinal woes, neuropathy, and vision problems.

Now a six-week study of people with Type 2 diabetes who had a body mass index above 32 shows that adopting a daily routine of eating during a four-hour window and fasting for 20 hours is life-changing.

Their insulin resistance plummeted by 14% and their A1c fell significantly, while they lost almost 4% of their body weight and their waist circumference decreased by around 1.5 inches.

If that sounds like a smart move for you, it’s important to make sure during that four-hour window to get adequate fiber from whole grains and vegetables, healthy fats such as extra-virgin olive oil, omega-3s from salmon, and plenty of vitamins and minerals from fresh produce and lean proteins.

Supplementing with a multivitamin/mineral (Dr. Mike breaks his in half and takes one part in the morning and one in the evening) and perhaps a protein powder (check with your doctor to protect your kidney health) will help counter inflammation, prevent muscle loss, and keep up your energy level.