Reverse pre-diabetes naturally: 3 expert tips from longevity Dr. Vassily Eliopoulos |

Pre-diabetes doesn’t have to get a one-way ticket to diabetes altogether. For many people, it is an early warning sign and an opportunity, a chance to reset the body’s metabolism, and prevent any damage that is about to be done. According to longevity doctor, Dr. Vassily Eliopoulos, reversing pre-diabetes is entirely possible with all the right combination of dietary intake and lifestyle choices, and targeted nutrition. He believes in addressing insulin resistance at its root, not just by managing blood sugar numbers, but also rebuilding long-term metabolic flexibility.To curb pre-diabetes before turning into full-blown diabetes, here are three practical strategies by Dr. Vassily for setting the stage for lasting health and longevity.

One of the first tools Dr. Vass uses in his longevity practice is improving how the body will react to insulin. Sure, diet and exercises remains at the core, but how certain compounds can give the process a noticeable boost, is worth looking at!Two of his favourites are berberine and alpha-lipoic acid. Berberine is a plant-based compound that has been used in traditional medicine, and is known to have similar effects to the diabetes drug, metformin. It helps lower fasting blood glucose, enhances insulin sensitivity and supports all healthy lipid levels in the body. Alpha-lipoic acid is a powerful antioxidant that complements by improving cells how optimise glucose levels in the body, all while reducing the body’s oxidative stress that often accompanies insulin resistance.Dr. Vass points to the growing interest of public in peptides that targets our gut hormone, such as GLP-1 and GIP. These peptides, which influence insulin release the appetite regulation have shown promise in improving metabolic health and supporting sustainable weight loss. However, he emphasizes that such therapies should be used only under trained professional guidance. The final goal is to enhance the body’s natural metabolic processes and not to rely on pharmaceutical shortcuts.

Exercise is perhaps the most powerful medicine for pre-diabetes, and Dr. Vass focuses on training the body to use energy efficiently. He recommends to blend zone 2 cardio with strength training, which in turn acts like a ‘glucose sink’, as quoted by Dr. Vassily in his video. To him, this is a simple but potent combination for restoring insulin sensitivity and improving metabolic health.Zone 2 cardio, refers to moderate-training intensity exercises, that keeps the heart rate around 60-70% up max. At this level, one can maintain a conversation but still feel the body heat. For example, to make it easy, think of brisk walking, light jogging and steady cycling, this form of exercise trains the body to burn fat for fuel and enhances mitochondrial function, which helps regulate blood sugar over time.Dr. Vass advises aiming for three to four sessions of Zone 2 cardio each week and two or three sessions of strength training. The key is consistency, not intensity. Over time, this approach can significantly improve insulin sensitivity and help reverse the metabolic imbalances driving pre-diabetes.

Beyond supplements and exercise, there is another thing that matters the most, and this is our daily routine is planned.A simple but powerful technique Dr. Vass shared is how we sequence our meals, the order in which we eat, and by eating fiber-rich vegetables first, then protein, fats and saving the carbs for last, one can significantly reduce post-meal blood sugar spikes. This strategy helps slow down digestion and can give the body more time to respond to glucose intake, easing the load on insulin.Stress management is another essential factor, chronic stress, is a silent killer that triggers the release of cortisol in amounts that are sometimes uncontrollable. Dr. Vass suggests grounding practices such as more sunlight exposure, mindfulness, and social connection to lower cortisol and stable blood sugar levels in the body.Finally, to tie it all together, rest or sleep plays a critical role. There is no recovery without a good-night’s sleep, and that too quality one. Even a few nights of poor rest can increase insulin resistance, heighten cravings for sugary and greasy food, throw our metabolism off charts. 7-8 hours of sleep is required to repair the body and balance hormones. When these pieces come together, the results can be profound.