Personal Account

My Weight Loss & A1C Journey

How I lost over 20 pounds and lowered my A1C from 8.7 to 6.3 in three months — a personal account, not medical advice.

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Important — please read

This is a personal account, not medical advice. I am not a doctor, nurse, physician's assistant, dietitian, nutritionist, or any kind of licensed healthcare professional. What follows is a description of what I personally did and what happened to me. Your body, medical history, and circumstances are different from mine. What worked for me could be harmful to you.

Consult your physician before making any changes to your diet, exercise, or supplement routine — especially if you have diabetes, heart disease, kidney disease, liver disease, are pregnant or nursing, take prescription medications, or have any chronic health condition. This is critical if you are a Type 2 diabetic taking insulin, metformin, sulfonylureas, or other blood-sugar-lowering medications. Combining fasting, low-carb eating, and exercise with these medications can cause dangerously low blood sugar (hypoglycemia), which can be life-threatening. Your medications may need to be adjusted by your doctor — do not adjust them yourself.

Specific warnings:

Results are not typical and not guaranteed. My personal results reflect my individual situation. Most people will see different results. Some may see no improvement. Some may experience adverse effects.

No products or persons mentioned are affiliated with the author. Brand and YouTube creator names are mentioned for informational purposes only. The author receives no compensation for any product, service, or recommendation included.

By continuing, you acknowledge that the author bears no responsibility for any outcome you experience. Use of this information is entirely at your own risk and discretion.

If you experience any adverse symptoms — including dizziness, weakness, confusion, irregular heartbeat, severe hunger, sweating, shakiness, vision changes, or any other concerning symptoms — stop immediately and seek medical attention.

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My Story

I'm 5'6" tall and was way out of shape, carrying over 20 pounds of visceral fat. Visceral fat is the fat that not only gives you a big gut, but also wraps around your internal organs, which isn't healthy for anyone.

I was drinking lots of fruit juice and thinking that if I only drank a couple of ounces at a time diluted with ice and distilled water, that it shouldn't affect my blood glucose levels too badly. As it turned out, I was wrong about that. My A1C had climbed as high as 9.4.

My story really starts when I last visited my family P.A. I am a Type 2 Diabetic, and prior to this visit my A1C was 9.4 — not good. I was told I might have to go on insulin if I didn't straighten up. We also discussed the possibility of impending kidney damage and the further possibility of having to go on dialysis if things continued the way they were. Three months later my A1C was 8.7, a little better than the previous lab work, but still high.

After that visit, I started doing research online. Going on insulin was a non-starter for me. I started looking up how people were handling their Type 2 Diabetes and devising a plan based on what I was learning. It's a very simple plan, but I surprised myself at just how effective it was for me. I personally chose not to use GLP-1 medications because I felt I didn't know enough about them, and I decided to try diet and exercise first.

How I Started My Journey

  1. I ended all sugar and sugar substitutes. Some research suggests that the body may respond to sugar substitutes in ways similar to sugar.
  2. I stopped eating processed food. Cold turkey. Today's processed foods are full of chemicals and large amounts of carbohydrates.
  3. I started on a Keto diet. A Keto diet is essentially a protein and vegetable diet. Done correctly, and with a little exercise (just like they recommend you do when taking GLP-1), the pounds came off for me. Within a three-month period I started shedding significant pounds, and my A1C dropped to a much healthier number.
Important reminder: If you take insulin, metformin, sulfonylureas, or other blood-sugar-lowering medications, dramatically reducing carbs without your doctor's involvement can cause dangerous hypoglycemia. Your dosages may need adjustment — work with your physician.

Every once in a while I do eat some good-quality white rice, because some carbs do play a role in many diets. I make my rice the Japanese way by adding 1 tablespoon of white vinegar (rice vinegar) for every cup of water used in cooking. I keep this infrequent — maybe once every two months — since carbs can spike blood sugar.

How I Started Losing Weight and Lowering My A1C

  1. Stop using sugar and sugar substitutes. Especially soda and sweet drinks.
  2. Stop eating processed food with massive carbs and chemicals.
  3. Go on a Keto diet and make sure you eat the proper proteins and vegetables listed and approved for it.
  4. Olive oil routine. When I wake up I take one tablespoon of a high-antioxidant olive oil. Same before bed. A good olive oil has a peppery aftertaste, which can indicate it's high in antioxidants.
  5. Apple cider vinegar. Before each meal and at least 3 times per day, I take 8 ounces of distilled water with two tablespoons of apple cider vinegar with the "mother." I've come to enjoy this daily routine.
  6. Eat no more than two meals per day. Between my last meal and the next, a minimum of 15 hours elapses; in my routine, I wait about 19 hours. Example: I eat at 11:00 AM and then again at 4:00 PM. By the time I eat again at 11:00 AM the next morning, 19 hours has elapsed. I find I don't get very hungry on the Keto diet, so the 19-hour window has been manageable for me. I usually make my first meal my largest.
  7. The walking routine. In the morning, I take a 30-minute walk before my first meal at 11:00 AM. I always wait 1.5–2 hours after waking before I drink my morning coffee, to let my blood glucose stabilize. I drink a 20 oz cup of black coffee before the walk and sometimes another after. There are essentially no calories in black coffee. I use a medium-grind coffee, as recommended by YouTuber Ben Azadi.
  8. Black seed oil. I take one teaspoon every day. The taste is divisive — I personally don't mind it. I noticed my skin feels softer. You can take another teaspoon before bed along with the olive oil if you like.
  9. Morning blood sugar timing. By taking my blood sugar in the mornings, I noticed it was always high right after waking. I started waiting a couple of hours after waking before having coffee and going on my walk. This aligned with what I'd heard from YouTuber Ben Azadi.
  10. Build up walks gradually. I was carrying over 20 pounds of visceral fat and way out of shape. I broke the walking time into 4 increments. I started with 8 minutes, then 16, 24, and finally 32. Do not try to walk 32 minutes right away. I'm in my senior years — exercising for me is different than for someone 30 years younger. Anyone over 50 should take the safe approach. Get the go-ahead from a physician prior to starting and schedule your baseline lab work.
  11. Walk on uneven ground. I have a private parcel where I can walk with my dogs. Grass or unbroken soil adds a bit of exertion. If you only have asphalt or sidewalks, you may want to extend your walk by a few minutes. Always build up incrementally.
  12. My results.
    I personally lost over 20 pounds and lowered my A1C by 2.4 points in 3 months. My next round of lab work is scheduled, and my personal goal is to keep working toward an even lower A1C. Please remember: these are my individual results, not a typical outcome.
  13. No snacking between meals. This is essential to my approach. Snacking keeps blood glucose elevated. I find that the Keto diet, when followed properly, greatly reduces hunger pangs between meals. Look to Dr. Berg YouTube videos for Keto diet information and more.
Before starting anything: See a physician or PA familiar with your personal health record to determine if you can safely undertake a diet/exercise regimen. Get baseline blood lab work first — a full panel covering kidney function, cholesterol, prostate (if male), and other relevant tests. You need to know if you have any issues that could be dangerous when starting a diet/exercise program.

Items I Used

  1. Olive Oil — Koroneiki: I buy it in 3-liter cans on Amazon (Zoe Koroneiki Olive Oil). One tablespoon after my morning walk; another before bed. Look for the peppery aftertaste that can indicate high antioxidants.
  2. Black Seed Oil: C-Care distributor — organic, cold-pressed, in a brown glass bottle. Available on Amazon.
  3. Cinnamon sticks in coffee. I add cinnamon sticks to my morning coffee — some say it can help with blood sugar, and it sweetens the coffee naturally.
  4. Apple Cider Vinegar with the "Mother." Two tablespoons in 8 ounces of distilled water, at least three times per day. I use organic ACV. My city's municipal water source isn't great, so I drink distilled water.
  5. NAC (N-Acetyl Cysteine). One capsule in the morning with my olive oil and black seed oil. I use the "Now" brand from Amazon. Important: NAC can interact with several medications — talk to your doctor first.
  6. Redmond Real Salt. Mined in Utah from an ancient inland sea, full of minerals. Available at most grocery stores, health food stores, or Amazon.
  7. Low-impact exercises after walking:
    • Dead Bug exercise (Dr. Berg has good YouTube videos on this)
    • Inclined push-ups — I lean on my kitchen counter at a 45-degree angle, 15 reps
    • Leg Thrusts — similar to Dead Bug. 25 reps each, no rest between exercises.
  8. Distilled water with lemon. A quarter of a lemon in my water. I drink 4–5 large glasses per day. Staying hydrated is important.
  9. YouTube sources. Dr. Berg and Ben Azadi both have lots of health-related content. As always, do your own research and verify what you hear.
  10. No sodas or sugary drinks. Ever.
  11. No dairy. I personally don't drink dairy products. Check Keto guidelines before adding dairy back in.

Daily Routine Summary

  1. Wake up. Occupy yourself for about 90 minutes to let blood glucose stabilize.
  2. Brew a cup of medium-grind black coffee (cinnamon sticks optional).
  3. If you've been fasting 12+ hours since your last meal, take your morning walk after the coffee. Your body will be burning visceral fat for energy.
  4. Build up your walks in increments. Don't push too hard if you're over 50, out of shape, or have any chronic condition — and only after physician clearance.
  5. I walk 32 minutes on uneven ground when possible. On pavement, extend a few minutes.
  6. After the walk: 1 tablespoon Koroneiki olive oil + 1 teaspoon black seed oil.
  7. One capsule of NAC (only if cleared by your doctor).
  8. Low-impact exercises: inclined push-ups (15 reps), Dead Bug (25 reps), Leg Thrusts (25 reps). No rest between.
  9. First glass of apple cider vinegar in 8 oz distilled water. Again before each meal.
  10. First meal: follow Keto guidelines. I keep 15–19 hours between my last and first meal.
  11. Second meal 5 hours later. Lighter than the first.
  12. Before bed: another tablespoon of olive oil and a teaspoon of black seed oil if desired.

A Note on Medications

I personally chose to try diet and exercise before considering newer prescription weight-loss medications such as GLP-1 agonists. This is a personal preference, not a medical recommendation. These medications can be very effective and are prescribed millions of times per year. Whether they're appropriate for you is a decision between you and your physician based on your individual health situation. I'm not in any position to assess the long-term implications of any prescription medication — that's a job for medical researchers and your doctor.

For People with Regular Jobs

I'm retired, which makes my schedule flexible. For people with regular jobs, you can still do the Keto diet portion. Bring one of your pre-made meals to work, and eat the second meal after getting home. Losing weight and lowering A1C may just take a little longer without the fasted morning walk. The diet alone is the centerpiece — eliminating massive carbs and chemicals from processed food gives the body room to heal.

Thank you for reading my account. I hope, if you decide to pursue your own health journey with your doctor's guidance, that you find improvements that work for your situation. Good luck.

One more time, because it matters: What you just read is one person's personal experience. It is not medical advice. Before making any change to your diet, exercise, or supplement routine, please consult your physician — especially if you are diabetic, take prescription medications, or have any chronic condition. If you experience any concerning symptoms, stop and seek medical care immediately.