5 Powerful Steps to Protect Your Health

Diabetes and cardiovascular disease (CVD) are on the rise globally, driven largely by lifestyle choices and poor dietary habits. Central to these conditions is a marker called HbA1c, a test that measures average blood sugar levels over several months. Medical professionals who advocate for lifestyle-based interventions, such as Dr. Ken D. Berry, Dr. Robert Kiltz, Anne Bosworth, and Dr. Shawn Baker, emphasize the importance of addressing insulin resistance early and naturally. This article will explore what HbA1c reveals about your metabolic health and offer five simple, evidence-based steps you can take today to protect yourself against diabetes and cardiovascular disease.

What Is HbA1c and Why Does It Matter?

Hemoglobin A1c (HbA1c) is a blood test that reflects your average blood glucose levels over the previous 2 to 3 months. The test measures the percentage of hemoglobin (a protein in red blood cells) that is "glycated," or coated with sugar. According to the American Diabetes Association (ADA), an HbA1c level:

• Below 5.7% is considered normal
• Between 5.7% and 6.4% is considered prediabetic
• 6.5% or higher indicates diabetes

However, many low-carb and metabolic health advocates argue that "normal" ranges may still be too high. Dr. Ken D. Berry, a family physician and author of Lies My Doctor Told Me, suggests aiming for an HbA1c closer to 5.0% or even 4.8%, arguing that lower levels reflect more stable blood sugar and less chronic inflammation.

Dr. Robert Kiltz, a fertility doctor and carnivore diet proponent, echoes this view, often stating that elevated HbA1c is an early sign of insulin resistance, a precursor to diabetes and many forms of cardiovascular disease. According to Dr. Kiltz, "If you are consistently eating sugar and carbs, your HbA1c will rise — and with it, your risk for nearly every chronic disease."

The Link Between HbA1c, Insulin Resistance, and Diabetes

Insulin is a hormone produced by the pancreas to help move glucose from the bloodstream into cells. When a person frequently consumes carbohydrates — especially refined ones — their pancreas must produce more insulin to keep blood sugar under control. Over time, the body’s cells become less sensitive to insulin, a condition known as insulin resistance.

Dr. Anne Bosworth, a health coach and nutrition educator, explains that insulin resistance is often silent and progressive. "Your blood sugar may look normal for years while your insulin levels skyrocket behind the scenes. By the time HbA1c starts to rise, insulin resistance is usually already well-established."

This is why a high HbA1c can be a late-stage warning. A consistently elevated HbA1c reflects poor glucose control and ongoing damage to blood vessels, nerves, and organs. It’s not just about diabetes; it's also a risk marker for heart attacks, strokes, kidney failure, and even Alzheimer’s disease — sometimes referred to as "Type 3 diabetes."

Dr. Shawn Baker, an orthopedic surgeon and prominent carnivore diet advocate, goes a step further by asserting that hyperglycemia (high blood sugar) is largely a dietary issue. "You can’t outrun a bad diet," he says. "Carbohydrates, especially processed ones, are the root cause of modern metabolic disease."

The Cardiovascular Connection: How Elevated HbA1c Hurts the Heart

While HbA1c is primarily used to assess diabetes risk, it is also strongly correlated with cardiovascular outcomes. Glycated hemoglobin contributes to oxidative stress, endothelial dysfunction, and inflammation — all hallmarks of cardiovascular damage.

Dr. Berry frequently discusses how high insulin levels drive up blood pressure, promote fat storage around the midsection, and contribute to atherosclerosis. "If you’re insulin resistant," he warns, "your heart and blood vessels are under constant attack."

Moreover, studies show that people with higher HbA1c levels have significantly increased risks of heart attacks and strokes, even if they don’t meet the criteria for diabetes. This supports the idea that metabolic health exists on a continuum — and early intervention is key.

5 Simple Steps to Protect Against Diabetes and Cardiovascular Disease

Fortunately, lifestyle changes can dramatically improve insulin sensitivity, lower HbA1c, and reduce the risk of both diabetes and CVD. The experts mentioned above promote slightly different dietary frameworks, but they all agree on the following five foundational steps.

1. Reduce or Eliminate Sugar and Refined Carbohydrates

Dr. Berry, Dr. Kiltz, Bosworth, and Dr. Baker all emphasize one primary culprit: sugar.

Dr. Berry notes, “Added sugars and refined grains are not essential to the human diet. They spike your insulin and set the stage for fat gain, inflammation, and disease.” Replacing sugary snacks, soda, bread, pasta, and cereals with whole-food sources of fat and protein can rapidly improve insulin sensitivity.

Anne Bosworth encourages clients to read food labels carefully. "Sugar hides in many places — yogurt, salad dressing, sauces. Becoming aware of this is a huge first step."

Even moderate carbohydrate restriction — such as a low-carb or ketogenic approach — has been shown in multiple clinical studies to lower HbA1c and reverse Type 2 diabetes in some cases.

2. Prioritize Protein and Healthy Fats

A common thread in the advice of all four experts is the importance of nutrient-dense, protein-rich foods.

Dr. Shawn Baker advocates for a meat-based diet, arguing that animal protein is uniquely satiating and metabolically efficient. "Protein helps regulate appetite, support lean muscle, and avoid the blood sugar rollercoaster caused by carb-heavy meals," he says.

Dr. Kiltz promotes full-fat dairy, eggs, red meat, and organ meats, describing them as “nature’s multivitamins.” He believes these foods support hormone health, fertility, and cardiovascular function when paired with low carbohydrate intake.

Healthy fats — including butter, olive oil, and avocado — also help slow down the absorption of glucose and reduce post-meal insulin spikes.

3. Incorporate Intermittent Fasting or Time-Restricted Eating

Intermittent fasting (IF) has gained mainstream attention, but for good reason. By narrowing the eating window (e.g., 16:8), the body has a chance to lower insulin levels and improve glucose control.

Dr. Berry encourages patients to experiment with fasting, starting with simply skipping breakfast or reducing snacking. "Fasting gives your pancreas and liver a break," he explains. "It’s a powerful tool for reversing insulin resistance."

Bosworth adds that fasting should always be paired with a nutrient-dense diet to avoid nutrient deficiencies. When done correctly, IF can promote fat loss, reduce HbA1c, and lower triglycerides — all markers of cardiovascular risk.

4. Engage in Regular Resistance Training and Walking

Exercise improves insulin sensitivity, especially when it includes resistance training and walking. According to Dr. Shawn Baker, muscle is a metabolic powerhouse. “The more muscle you have, the better your glucose disposal,” he says.

Strength training — even two to three times a week — can increase glucose uptake by muscle cells without requiring insulin. That means lower blood sugar and less insulin resistance over time.

Walking after meals, especially, is a low-effort way to improve glucose control. As Dr. Kiltz points out, "Ten minutes of walking after dinner can blunt a blood sugar spike and aid digestion."

5. Track Progress with Lab Tests — Not Just Weight

While many people focus on the scale, it’s far more important to monitor lab values. Tracking HbA1c, fasting insulin, triglyceride-to-HDL ratio, and C-reactive protein (CRP) provides a clearer picture of your metabolic health.

Dr. Berry recommends periodic HbA1c and fasting insulin tests even for people without diagnosed diabetes. "Waiting until you’re sick to intervene is a bad strategy," he says. "Be proactive, not reactive."

Anne Bosworth encourages her clients to celebrate improvements in lab markers, even if weight loss is slow. "Metabolic healing often happens before visible changes," she reminds people. "Trust the process."

A Holistic Approach to Health

Ultimately, reversing insulin resistance and lowering HbA1c is not about quick fixes or extreme diets. It’s about returning to a way of eating and living that supports the body’s natural design.

Each of the experts referenced here offers a slightly different path — from strict carnivore (Dr. Baker) to low-carb, high-fat (Dr. Berry and Dr. Kiltz) to personalized coaching and meal plans (Bosworth). But their shared philosophy is clear:

• Eliminate the foods that cause metabolic damage
• Nourish your body with real, whole foods
• Move your body regularly
• Use tools like fasting wisely
• Track your health with meaningful biomarkers

By following these five simple steps, you can dramatically reduce your risk of diabetes and cardiovascular disease — and reclaim your energy, clarity, and longevity.

References

1. Berry, K.D. (2019). Lies My Doctor Told Me: Medical Myths That Can Harm Your Health. Victory Belt Publishing.
2. Dr. Ken D. Berry. YouTube Channel. https://www.youtube.com/@KenDBerryMD
3. Kiltz, R. (n.d.). Dr. Kiltz's Keto Lifestyle. https://www.doctorkiltz.com
4. Dr. Robert Kiltz. YouTube Channel. https://www.youtube.com/@DoctorKiltz
5. Bosworth, A. (n.d.). Keto Coach Anne. https://www.ketocoachanne.com
6. Baker, S. (2019). The Carnivore Diet. Victory Belt Publishing.
7. Dr. Shawn Baker. YouTube Channel. https://www.youtube.com/@shawnbakerMD
8. American Diabetes Association. HbA1c guidelines. https://www.diabetes.org
9. Taylor, R. et al. (2018). "Remission of Type 2 Diabetes with Weight Loss and Low-Carbohydrate Diets." BMJ.
10. Hallberg, S. et al. (2018). "Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at One Year: An Open-Label, Non-Randomized, Controlled Study." Diabetes Therapy.
11. Norwitz, N.G., et al. (2020). "Low-Carbohydrate Diets for Type 2 Diabetes: A Review of the Scientific Evidence." Current Opinion in Endocrinology, Diabetes, and Obesity.