Just diagnosed with type 2 diabetes? This free 24-page guide is what I wish someone had handed me on day one. Six calm chapters: the five numbers that matter, a plate method with no diet dogma, walking after meals, your own glucose pattern, when to call your doctor, and a 30-day checklist. Plus 5 printable tools.

Written by Hardy, who lives with T2D, high blood pressure and kidney disease (A1C 9 to 6.5) - education from a patient, not medical advice.

FAQ

What should I eat the first week? Stabilize: cut sugary drinks, plate method (half vegetables, quarter protein, quarter carbs), carbs last.

Is type 2 diabetes reversible? Remission is possible for some with sustained weight loss and habit change - ask your doctor. Never stop medication on your own.

Which numbers matter? A1C, fasting glucose, blood pressure, eGFR and urine albumin (kidney check), plus your medication list.

How fast can A1C come down? It reflects ~3 months - meaningful movement usually shows at your 3-month recheck. Mine went 9 to 6.5 in about a year.

Is this medical advice? No - education from a patient. Your care team’s plan comes first.