weight loss · Jun 25, 2025

Is It Possible to Reverse Type 2 Diabetes Naturally? What the Science Says

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Written by Emily Johnson, MS, RD

You may have heard that type 2 diabetes is a lifelong condition that you'll have to manage forever. That narrative is changing. While there's no cure for type 2 diabetes, emerging research shows that remission — essentially reversing the condition — is possible. This isn't about quick fixes or miracle solutions, but rather a comprehensive approach that addresses the root cause of the disease: insulin resistance.

By understanding how sustained weight loss, dietary changes, physical activity, and stress management can restore your body's natural glucose control, you can take charge of your metabolic health and achieve remission of type 2 diabetes.

Understanding the Root Cause: Insulin Resistance and Type 2 Diabetes

Before we can talk about reversing type 2 diabetes, it’s important to understand what causes this condition in the first place. While there are myriad contributing factors to the development of type 2 diabetes, like genetic predisposition, obesity, lack of exercise, and poor diet, the predominant cause is insulin resistance [1].

Insulin resistance is when your body becomes resistant to the hormone insulin, which regulates your blood sugar levels. Think of insulin as a key that unlocks cells and allows glucose to enter and be used for energy. In a healthy individual, eating a meal triggers the release of insulin from the pancreas. Insulin shuttles glucose out of the bloodstream and into cells for effective use, which stabilizes blood sugar levels and provides your body with energy. But when you become insulin resistant, it's as if the locks on these cellular doors become rusty and difficult to open. The cells become deaf to insulin's signals, refusing to respond properly despite adequate hormone levels circulating in the bloodstream.

To compensate, the pancreas is put into overdrive, churning out increasingly higher amounts of insulin to force glucose into cells. This may occur for some time without you noticing its effects, but eventually, the pancreas becomes exhausted, much like an engine that burns out from constant overuse. As this glucose regulation system breaks down, the result is chronically elevated blood sugar, creating the metabolic chaos characteristic of type 2 diabetes.

As mentioned, insulin resistance often lurks silently in the body for years before diabetes is formally diagnosed, making early detection and intervention critical for preventing or delaying the full progression of type 2 diabetes.

Can Type 2 Diabetes Be Reversed?

So the million-dollar question, of course, is, can type 2 diabetes be reversed? While experts are divided on this topic, and an increasing number of them are saying yes, it is possible to reverse type 2 diabetes [2]. But keep in mind, there is no cure — so remission is likely a better word. But what do we mean by reversal or remission? While there are several different ways to define diabetic remission, reversal or remission of type 2 diabetes is defined as achieving blood sugar levels without medication for a sustained period of time [3].

Of course, that’s a bit general and may leave us with more questions than answers. For example, how long does it take to reverse type 2 diabetes? And can it be done without medicine?

The time it takes to reverse type 2 diabetes varies from person to person, but it’s important to remember that it likely took a while to develop diabetes, so it will likely take a bit to reverse it as well. Factors like time since diagnosis, use of medication, and individual adherence to lifestyle change can affect how long it takes to achieve remission. However, you can likely expect it to take over three months, in some cases up to a year.

While medication or surgery may support your efforts to reverse type 2 diabetes, it can certainly be done without them. Lifestyle interventions directed at reducing insulin resistance and body weight are effective at reversing the course of the disease.

It’s also important to note that not everyone can fully reverse diabetes. However, working towards a healthier lifestyle, focused on reducing weight, improving insulin sensitivity, and maintaining stable glucose levels, can significantly improve metabolic control, which is great for metabolism. This can reduce your risk of other metabolic problems, like metabolic syndrome, obesity-related cancers, fatty liver disease, heart disease, and so on [4, 5, 6, 7].

How to Reverse Type 2 Diabetes Using Lifestyle Interventions

Reversing type 2 diabetes should be focused on two components that work synergistically: first, improving the body's insulin sensitivity so that cells respond more effectively to the hormone's signals, and second, stabilizing blood glucose levels to reduce the excessive demands placed on the pancreas.

These mechanisms are interconnected and often improve simultaneously through lifestyle interventions. Specifically, research has proven that focusing on nutrition, weight loss, physical activity, sleep, and stress management can have a meaningful impact on improving insulin sensitivity and stabilizing glucose.

1. Nutrition

A healthy, balanced diet is the foundation for reducing insulin resistance, achieving stable blood glucose control, and, ultimately, reversing type 2 diabetes. The way to do this is by emphasizing whole, nutrient-dense foods that work with your body’s natural metabolic processes rather than against them. Here are a few things to consider:

Add in low-glycemic, high fiber carbohydrates such as vegetables, legumes, and whole grains. These provide steady energy without triggering dramatic insulin spikes, and the fiber in them promotes satiety.
Look for lean proteins from sources like fish, poultry, eggs, and plant-based options to maintain muscle mass, provide amino acids essential for cellular repair, keep you and keep you feeling satiated — all while having minimal impact on blood sugar levels.
Eat healthy fats in small quantities, like avocado, olive oil, fatty fish, and flax and chia seeds. Fat is important for the absorption of essential vitamins, brain health, and satiety, with little impact on blood sugar [8, 9].
Dramatically reduce your intake of processed foods, added sugars, and refined carbohydrates, which contribute to insulin resistance by flooding the bloodstream with glucose and overwhelming the body's regulatory mechanisms. These foods not only cause immediate blood sugar spikes but also promote chronic inflammation that further impairs insulin sensitivity over time.
Try intermittent fasting or time-restricted eating patterns. Shortening your eating windows can improve insulin sensitivity by giving the pancreas regular periods of rest and allowing cells to become more responsive to insulin's signals. When combined with quality food choices, time-restricted eating can support the reversal of insulin resistance and help restore healthy glucose metabolism [10].

2. Weight loss

Weight loss, specifically fat loss, is an important component in reversing type 2 diabetes. Losing just 5–10% of total body weight can significantly enhance glucose regulation, often leading to measurable improvements in blood sugar control within weeks of starting a weight loss program [11].

One study showed that a loss of ~8 kg, or ~8% of participants’ body weight, resulted in normalized fasting plasma glucose concentrations and was associated with a ~10% decrease in plasma cholesterol concentrations [12]. This improved blood sugar was a direct result of improved insulin resistance. This relatively small amount of weight loss — about 10-20 lbs for a 200-pound person — can reduce fasting glucose levels, improve insulin sensitivity, and in many cases, allow people to reduce or eliminate diabetes medications entirely.

The location of fat loss is just as critical as the total amount lost, with visceral fat reduction being particularly important for diabetes remission [13]. Visceral fat is the deep abdominal fat that surrounds vital organs like the liver, pancreas, and intestines. When visceral fat accumulates, it increases inflammation and disrupts normal insulin signaling pathways [14]. As a result, the liver becomes resistant to insulin's ability to suppress glucose production, while the pancreas can be burdened by fat deposits that impair its capacity to produce insulin.

Fortunately, visceral fat tends to be among the first types of fat lost during weight reduction, making it highly responsive to dietary and lifestyle interventions. As visceral fat decreases, the inflammatory burden on key metabolic organs is reduced, allowing the liver to regain its sensitivity to insulin and the pancreas to function more efficiently. This explains why some individuals experience rapid improvements in blood sugar control even before achieving their weight loss goals. The preferential loss of visceral fat results in immediate metabolic benefits that can set the stage for type 2 diabetes remission as weight loss continues.

3. Physical activity

Staying active through daily movement and a purposeful physical activity regimen is another key component of reversing type 2 diabetes. Both aerobic exercise and resistance training should be part of your routine to achieve maximum health benefits.

Research suggests that regular aerobic activity can reduce HbA1c levels by ~0.7%, or more if you undertake over 150 minutes a week [15]. Another study in older obese adults with type 2 diabetes showed that 6 months of a combination of aerobic and strength training 3 times a week resulted in a 60% reduction in insulin resistance [16].

Resistance training helps build muscle mass while shedding fat mass. Muscle mass is important because it stores glucose (removing it from the bloodstream and keeping levels steady) while increasing overall metabolic rate, thus reducing insulin resistance [17]. Even in the immediate, exercise affects insulin resistance. When you exercise, muscles rapidly take up glucose with enhanced insulin sensitivity persisting for 24-48 hours after activity [18].

While intentional exercise is important, simply moving more throughout the day, or sitting less, can improve insulin sensitivity and support your efforts to reverse type 2 diabetes [19]. This can be as simple as taking short walk breaks throughout the work day, taking the stairs instead of the elevator, or doing squats at your desk every so often. All of this activity adds up across the course of a day and can make a meaningful difference in reducing insulin resistance, stabilizing blood glucose, and reversing type 2 diabetes.

4. Sleep and stress management

Sleep and stress management are instrumental in reversing insulin resistance and achieving stable blood sugar control. Poor sleep quality and chronic stress create hormonal disruptions that disrupt glucose metabolism. One study showed that even a single night of sleep deprivation can reduce insulin sensitivity by up to 25%, while other studies consistently show that sleep deprivation elevates cortisol levels [20, 21]. These disruptions also affect key appetite-regulating hormones like leptin and ghrelin, leading to increased cravings for high-carbohydrate foods precisely when the body is least able to handle them effectively [22].

Prioritizing 7-9 hours of quality sleep and implementing stress management techniques can provide powerful metabolic benefits for diabetes reversal. Studies show that improving sleep quality can reduce insulin resistance [23]. Mindfulness practices, meditation, and relaxation techniques help lower cortisol levels and improve glucose control while making it easier to maintain other healthy lifestyle changes that support long-term metabolic health [24].

Using Motus: A Clinically Supported Weight Management Tool

Lifestyle change is more than just eating better or working out. It requires several healthy habits done consistently to see the strongest effect. This is why supplementation is a great tool to incorporate in your journey to reversing type 2 diabetes, and Motus is the perfect supplement to support your efforts.

Motus combines science-backed ingredients with expert guidance to support healthy weight loss by targeting key factors essential for diabetes reversal. Studies in mice found that taking Motus resulted in 25% more fat loss than a placebo while retaining lean muscle mass.

A cornerstone ingredient in Motus is Berbevis®, a compound that has repeatedly demonstrated significant benefits for weight loss and metabolic health when paired with lifestyle adjustments. Research shows that Berbevis® consumption of 1 gram or more per day leads to steady weight loss results of about 4-5 pounds over 8-12 weeks. This is a sustainable pace that promotes long-term success rather than quick fixes that often lead to weight regain.

What to Know Before You Get Started

Before you pursue any type of changes in your health habits, it’s important to always consult with a healthcare provider before making major changes. If you are type 2 diabetic and/or currently on medication to manage your blood sugar, you may notice blood sugar dropping quickly as you start to change your diet and increase movement. Medication dosage changes may be needed, and your provider should be involved in helping you with that.

Be sure to track your progress toward type 2 diabetes reversal by testing your HbA1c, fasting glucose levels, and weight consistently. Don’t forget to watch for non-scale victories, like how you feel, how well you’re sleeping, and your energy levels..

Takeaways

Undertaking a new health journey is a big step, and there are many things to consider. Here are the key takeaways to keep in mind as you work toward a healthier lifestyle and reverse type 2 diabetes.

Type 2 diabetes can potentially be reversed through lifestyle changes — remission is defined as achieving normal blood sugar levels without medication for a sustained period, though it typically takes 3 months to a year of consistent effort.
Focus on two key mechanisms: improving insulin sensitivity so cells respond better to insulin signals, and stabilizing blood glucose levels to reduce strain on the pancreas.
Even modest weight loss can make a big difference. Losing just 5-10% of body weight can dramatically improve blood sugar control.
Nutrition is foundational. Eat whole foods, low-glycemic carbs, lean proteins, and healthy fats while reducing processed foods, added sugars, and refined carbohydrates.
Exercise provides immediate and lasting benefits. Aerobic and resistance training are important, as is increasing daily movement.
Sleep and stress management are crucial but often overlooked. Get 7-9 hours of quality sleep and implement stress reduction techniques to reduce insulin resistance and cortisol levels.

References:

Emily Johnson, MS, RD, is a health editor and writer with expertise in research, metabolic health, and glucose management. She has written and edited for several health tech companies, including Tonum, Veri, Oura, Doximity, and InsideTracker. When she is not writing for Tonum, she can be found reading novels, writing her newsletter, traveling, or getting some exercise with her rescue dog, Ponyboy.

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