We recently had the pleasure of welcoming back Vancouver based Endocrinologist and Metabolic Specialist, **Dr. Ehud Ur** to the **WELL with Felicia Podcast** to talk about the prevention of type two diabetes and pre diabetes.
**If you want to check out the episode,** **CLICK HERE to listen on SPOTIFY** or **HERE to listen on Apple Podcasts**.
Diabetes is a growing health crisis, but the good news is that for many of us, diabetes is preventable through diet and lifestyle.
Of course there are so many amazing therapies for those who do have diabetes or even for those with pre diabetes but if you have not been diagnosed with type to diabetes, and you’re A1c or fasting glucose is rising, your doctor has probably advised you to use diet and lifestyle to manage your glucose levels to avoid being diagnosed with type 2 diabetes.

The Mediterranean Diet: A Game Changer for Health

If you're looking for a diet that supports longevity and optimal health, look no further than the Mediterranean diet. Studies show that this diet, rich in whole foods and healthy fats, significantly lowers the risk of diabetes and other chronic diseases. Here’s what makes it so effective:

✅ High in fiber: Loaded with vegetables, whole grains, and legumes

✅ Low in saturated fat: Focuses on plant-based foods and healthy fats - mainly whole grans and vegetables as well as olive oil

✅ Protein from seafood over red meat: Fish and shellfish are the primary sources of animal protein, with minimal reliance on fatty meats. Protein from beans and whole grains are the main contributors to the Mediterannean’s protein intake

✅ Smaller portions: Meals are often shared, with protein portions averaging just 2-3 ounces—far smaller than typical North American servings

**Debunking the Meat Myth**

Many people believe early humans ate a meat-heavy diet, but historical evidence suggests otherwise. Agrarian societies primarily raised animals for wool and labor rather than food. This means the modern meat-centric diet is a relatively new—and not necessarily healthy—development.

Sleep: The Underrated Factor in Blood Sugar Control

You might not think sleep has much to do with diabetes, but research says otherwise. Poor sleep patterns can wreak havoc on blood sugar regulation and increase insulin resistance. To optimize your sleep and lower your risk of diabetes, try these tips:

😴 Stick to a schedule – Go to bed and wake up at the same time every day (yes, even on weekends!)

💡 Create a bedtime routine – Dim the lights, avoid screens, and unwind before bed

🚫 Avoid late-night eating – Eating too close to bedtime can disrupt metabolism and blood sugar levels

Medications to Talk to Your Doctor About

If lifestyle changes alone aren’t enough, medication can play a key role in diabetes prevention and treatment. Here are two of the most commonly prescribed options:

1. Metformin

A well-known diabetes medication, Metformin has been proven to reduce the risk of prediabetes progressing to full-blown diabetes—especially when paired with healthy habits. While not always prescribed for prevention, it’s a powerful tool for those at high risk.

2. GLP-1 Receptor Agonists (Ozempic, Liraglutide, Victoza)

These medications help with weight loss and insulin regulation, making them effective for both diabetes prevention and treatment. They work by decreasing appetite and slowing digestion, which in turn helps lower insulin resistance.

There are many other medications to treat diabetes but these two are sometimes used to prevent diabetes.

Your Diabetes Prevention Checklist

✔️ Build muscle and stay active

✔️ Prioritize fiber-rich, whole foods

✔️ Cut down on saturated fats and processed foods

✔️ Maintain a consistent sleep routine

✔️ Be mindful of meal timing

Final Thoughts

Preventing diabetes is completely within your control—and it’s worth the effort. By making simple but powerful changes to your diet, exercise, and sleep habits, you can drastically lower your risk and improve your overall health.

For more wellness tips, follow Well with Felicia on Instagram or visit wellwithfelicia.com. Have a topic you'd like me to cover? Let me know—I’d love to hear from you!

CLICK HERE to listen on SPOTIFY or HERE to listen on Apple Podcasts.

Find out more about Dr. Ur at DrEhudUr.com

Dr. Ehud Ur is a respected Professor of Medicine at the University of British Columbia, Division of Endocrinology and Metabolism located in Vancouver BC.
With a prolific research career spanning neuroendocrine disorders, diabetes, dyslipidemia, and obesity, PCO, thyroid disorders, pituitary disorders and more!
As an accomplished researcher, Dr. Ur actively participates in both laboratory and clinical investigations, contributing as an investigator in clinical trials for groundbreaking agents targeting diabetes, lipid disorders, Cushings Disease, Acromegaly, and obesity.

This post is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.

Better Blood Sugar: Diet, Sleep, Exercise and Medication