How I Reversed My Unhealthy Lifestyle and Beat Diabetes—A 32-Year-Old’s Guide to Owning Your Health Journey

How I Took Control of My Health: My Journey from Sedentary to Strong

The Moment Everything Changed

Losing Someone Too Soon
If there’s one thing that flips your world upside down, it’s watching someone you love suffer. I was only 11 when I lost my mother in 2003. Looking back now, I realize it wasn’t just about her passing—it was about everything that led to it. The unhealthy habits, the carbs-heavy meals, the constant exhaustion, and a total lack of the modern health knowledge we have today. That moment carved a deep understanding in me: health is something we have to fight for.

Sitting Isn’t the New Smoking—It’s Worse

From Couch Potato to Walking 10k Steps a Day
Fast forward to my late 20s, and I was stuck. Like so many of us, I spent way too much time binge-watching Netflix, playing mobile games, and sitting around. I didn't even realize it was doing damage. Then, in 2022, the bomb dropped: I was diabetic. For me, the idea of relying on medication forever didn’t sit right. Sure, meds help, but I wanted to own my health, not let it own me. That’s when I decided to make real changes, and it started with something simple—movement. I began walking 10k steps a day and even swimming when the weather allowed it.

Healthy Stress vs. The Kind That Breaks You

We’ve all heard it: "stress is the silent killer." But not all stress is bad. Healthy stress pushes us to grow, stay motivated, and achieve things we didn’t think we could. But excessive stress? That’s the kind that eats at your soul, messes with your sleep, and leaves you feeling overwhelmed. The kind I had to learn to manage. When you’re fighting to change your habits and deal with something like diabetes, it’s easy to let the pressure get to you. But you have to remind yourself: one day at a time.

Kicking Caffeine and Dopamine Addiction: The Hard Truth

You know that hit of energy from a cup of coffee? Yeah, it’s not real. What you’re really feeling is a dopamine spike, and the crash comes soon after. Trust me, I lived it. I loved my caffeine—but when I learned about the rollercoaster it was putting my body through, I knew I had to quit. I’m not saying it was easy, but replacing caffeine with better sleep, balanced meals, and exercise was worth it.

How I Eat Now: Low-Carb, Balanced, and Better Than Ever

Cutting carbs? Nah, just cutting excess carbs. The trick isn’t elimination—it’s balance. I found that including all essential nutrients in the right amounts worked best for me. My meals became not just about eating, but about fueling my body for my daily walks, swims, and overall mental clarity. I wasn’t perfect, but progress felt good.

The Power of Staying Informed

In today’s world, information is everywhere, but not all of it is good. A lot of what I used to believe about health was just plain wrong. That’s why I became obsessed with getting up-to-date, credible information. One of the biggest game-changers? Hubermanlab podcasts. Their insights on health, dopamine, and energy management helped me pivot from unhealthy habits to a science-backed lifestyle that actually works. This is one of the biggest tips I can offer: be smart about where you get your information.

My Why: Serving God Through Health

This isn’t just about me. It’s about living the best life I can so I can serve God with the gifts He gave me. I keep pushing forward, even when it’s hard, because I know that my physical health allows me to serve with a clear mind and a strong body. And that is my ultimate why.

Takeaways for Your Own Journey

You might be thinking, “How can I start?” My advice? Don’t go all in right away. Start small. Make one change, then another. Whether it’s cutting down on caffeine or walking an extra 1,000 steps a day, those small shifts add up. And if you’re like me, don’t just take someone’s word for it. Do your own research, check your facts, and make sure what you’re doing is based on credible information. Your health is your responsibility—own it.

Practical Steps You Can Take Right Now

• Start Walking: Aim for 5,000 steps today and work up to 10,000.
• Get Better Sleep: Make sleep a priority. It’s the foundation of everything.
• Listen to Experts: Not influencers, but people who have real knowledge in health.
• Cut Out Dopamine Spikes: If you're dependent on that coffee buzz, start reducing it. Trust me, your body will thank you.

Final Words: Your Health, Your Choice

Living a healthy life isn’t easy, and it’s not always fun. But if you want to live your best life, physically, mentally, and spiritually, it’s worth it. Your body is a gift, and how you care for it is up to you. Take that step today—it could be as simple as walking around the block or swapping out that sugary snack for something more nourishing.