How I reversed type 2 diabetes on a whole food plant-based diet

Should reversal be the paradigm in type 2 diabetes?

I came to the UK around 30 years ago, weighing 80kg and with a healthy body mass index of 23–24. My diet then immediately changed. In India, we were eating home cooked food, with occasional meals out. In the UK, there was much more access to ready foods (often processed, rich in fats, sugar, and salt) that were not accessible in India. Being a busy junior doctor with a young family, I often ate a standard ‘doctor’s lunch on the run’, which consisted of an egg, cheese, or tuna mayonnaise sandwich with a packet of crisps and a can of coke. Being tall meant that it did not show, and I thought very little about the food I was eating.

I have a strong family history of type 2 diabetes, with my grandparents, mother and both siblings being affected, and it was easy to blame my genes!

In 1996, I stopped eating meat and chicken when my family became vegetarian for ethical reasons. My rationale for continuing to eating fish, eggs and dairy was that I did not want to ‘stand out’ in a department of people who socialised a lot and enjoyed eating meat. However, I was still putting on weight, and by 2000 I weighed 95 kg. I was constantly asked why I was putting on so much weight.

Despite cutting out junk food, living a more active lifestyle and not overeating, by 2011 my weight had increased to 108kg. On my frequent trips to India to visit my elderly mother, I would visit a hospital near her home to have blood tests. The tests began to show that my blood parameters were heading towards the prediabetes range and I had a very elevated cholesterol level. I had tried all sorts of diets, including a version of the Atkins diet, which was purely fish, eggs, and cheese — not hugely pleasant! However, the blood markers of diabetes just got worse. In 2016, I felt my vision slowly deteriorating, a sure sign of the onset of diabetes. I was driving to a friend’s house 4 years ago a few days before Christmas. My wife had fallen asleep next to me. It was only eight in the evening when I realized I had nearly driven into a lamp post, which I had not seen till the last second! My wife woke up and realized in that moment that there was something terribly wrong with my vision.

I had developed cataracts in both my eyes, and I was also having trouble with recurring frozen shoulder. I was now officially diabetic. This kicked me into action. I forced myself onto a strict diet of 800 calories a day for 6 weeks (the eight-week blood sugar diet by Dr Michael Mosley) and adopted a brutal exercise regimen, including cycling 30–40 miles a week, amongst other physical activities. In three months, I lost 10kg, but my diabetic markers were still getting worse. I could not understand it! I was desperate to avoid starting medication for diabetes. I eventually had cataract surgery, which improved my quality of life amazingly.

One day I was scrolling through Netflix when I came across a documentary that caught my attention called ‘Forks over Knives’. Watching this prompted me to immediately give up eggs, dairy and fish and to adopt a purely whole food plant-based diet. I had fantastic support from my wife Nitu, who had been a longstanding ethical vegan and was as excited about the healing potential of a plant-based diet.

I have now lost a further 17kg without needing a ridiculously restrictive diet or exercise programme, and it has changed the way I approach food for good. I have reversed my diabetes with blood parameter than have remained normal for 3 years. There have been some ‘side effects,’ I sleep better than I have ever slept, feel more energetic than I did 15 years ago and I have not had my recurrent episodes of back pain twice a year. Even more amazingly, two thick patches of ugly lichen planus around my ankles, which I had from the age of 10, have completely vanished and my nocturnal acid reflux has not recurred in 3 years! My total cholesterol level is 3.8mmol/l year on year and all my other lipid parameters are normal. Above all, I feel full after I eat, rather than constantly hungry when I was trying to diet.

Since my success in reversing chronic illness, I have qualified as a lifestyle medicine practitioner (at the age of 56 and having trained as an orthopaedic surgeon). I find this knowledge really helps me to examine and treat patients more holistically. For example, if I see a patient with back pain, I will look at their weight, blood pressure and other factors to help me evaluate why they are experiencing this pain. Lifestyle advice can help avoid the need for surgery. I use every opportunity to help others learn what I as a medical practitioner was unaware of.

So what do I eat on a daily basis? I follow time-restricted feeding and eat mainly between 12–7pm. I drink a cup of black coffee on waking. At midday I eat a bowl of steel cut porridge oats cooked with sprouted rye, spelt, amaranth, millets and soya milk with lots of berries, a whole banana, 2 tablespoons of flaxseeds and some walnuts. During the rest of the day I snack on lots of fruit and occasionally eat a slice of rye or sourdough toasted bread with hummus at 4pm. Dinner is eaten by pm and starts with a large salad consisting of sprouts, especially broccoli sprouts, kimchi or sauerkraut, tomatoes, rocket leaves, beetroot, hummus and some nuts. The main course varies and usually includes red or brown rice, beans or lentils or a sweet potato. Other common main meals are tofu with stir fried vegetables and whole wheat or lentil pasta with all kinds of vegetables. For dessert, soya yoghurt with fruit.

Do I have any regrets? Yes of course. I feel stupid that as a Doctor I did not know anything about nutrition and my knowledge came from straplines in newspaper articles. I feel sad that I had ill health for absolutely no reason. I strongly feel that as healthcare professionals, we should inspire our patients and use every contact to help them avoid chronic ill health and regain their health using a lifestyle medicine approach.

Dr Rajiv Bajekal

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How a plant-based diet helped me lose weight and reverse hypertension and high cholesterol

Six years ago I was a pretty average dad who ate a typical Western-style diet, including meat, dairy and beer, with cheese being my particular weakness. My job as a site manager in construction gave me some daily exercise along with weekend walks in the countryside with my family, but I was well aware that I was overweight.

Having reached 40 years old, I took up my local GP surgery’s offer to have a health check. After weighing me and taking my blood pressure, my GP informed me that my blood pressure was elevated and arranged for me to have blood tests. When the blood test results came back my GP told me my cholesterol level was raised and he was also concerned that I might have a fatty liver. Although I wasn’t in the best shape, this news shocked me and I wondered if I was in danger of having a heart attack. My GP asked me if I drank a lot of alcohol or ate a lot of meat and dairy. I told him I ate what I thought was a relatively ‘normal’ diet both in volume and content but was surprised to be told that this wasn’t the case. He suggested that I cut down on red meat and alcohol and take up regular exercise, and he would see me in six months time for another check-up.

Following this consultation, it was my partner who suggested we should all try a vegetarian diet as she had eaten this way from the age of 15 to 30 years. I must say I was not convinced by this and even thought I would be hungry if meat wasn’t included in my meals, but I thought I would give it a go. I found the transition strange at first, but after a month I didn’t miss eating meat at all.

I am 5ft 5inches tall, black and now 46 years old. Both my parents are from the West Indies. My mother who is 76, takes Candesartan for hypertension and has done so for some time. My father, who is 72, takes Apixiban and Bisoprolol for an irregular heart beat. He is currently undergoing tests for high blood pressure and the irregular heart beat. Neither one of my parents are particularly overweight, they have never smoked or drunk too much alcohol. This is relevant because my brother, who is 40 years old, has also been told by his doctor that he has high blood pressure. This can’t be a mere coincidence.

My friends first found out that I had transitioned to a vegetarain diet when I attended a 40th birthday party where I had to ask if there were any vegetarian options in the buffet. When my best friend heard this he announced it to the whole party, which was an odd moment to say the least. This was a rude introduction into the world of plant-based eating and the feeling of being almost like a ‘leper’. Many questions were asked by others at the party and I explained as simply as I could that I was doing this initially for my health and that there were plenty of meat alternatives available if they also wanted to give it a go. Most people said they were interested but couldn’t imagine not eating meat because they’d done it all their lives. It just seemed like conditioning to me and it was something I hadn’t been aware of myself before then.

Having been vegetarian for 4 years, it was watching the movie ‘What The Health’ that made my family and me decide to become vegan. The movie really explained why a plant-based diet and exercise are the most effective way of sustaining a healthy body throughout your lifetime. I don’t think healthcare professionals put enough emphasis on these lifestyle factors.

From being 12 stone at 40 years old, I am now 9 stone 10 pounds, losing the in weight with very little effort. I no longer have high blood pressure or cholesterol, confirmed at all my subsequent check-ups with my GP. I am sure this would not be the case had I not become plant-based. I must add, I’m still trying to convince my mum, dad, brother and friends to do the same.

During the current pandemic I put on 7lbs, despite not appearing to eat much more than I usually did. This forced me to look at what processed vegan food my family and I were eating. After some searching I bought the book ‘How Not To Diet’ by Dr Michael Greger, and my family began eating as close to a whole food plant-based diet as possible. This coupled with the exercise helped me to lose the 7lbs by the time I went back to work two months later.

I have to thank my GP for assessing my health, to my beautiful partner who initially opened my eyes to meat-free living and the vegan community for giving me the knowledge and confidence to complete my journey to plant-based healthy living.

Robert

Reversal of psoriatic arthritis with a whole food plant-based diet

Lately I have come to understand that various episodes of a ‘bad back’ during my early 20’s and 30’s, were quite probably flares of arthritis, but at the time neither my doctors nor I realised this. Once it was thought I had a slipped disc and would need an operation, so in a panic I sought out (very slowly doing pin steps!) an osteopath who eventually helped me recover. But was he puzzled that it took so long for my condition to improve, thinking I might need a steroid injection. It’s only looking back now that I can see a pattern. My mum also had psoriatic arthritis, her hands and feet dreadfully crippled, so I suppose I have a hereditary disposition to it.

At the age of 40, a tired and stressed teacher and mum, I suffered the most serious attack. It all started with a bad back (again) and somehow progressed from there. I was in so much pain, there hardly seemed a joint or tendon in my body that wasn’t inflamed. Every little movement took courage. I think I spent most of that summer in bed, hardly able to move, just trying to sleep through it all. I was given anti-inflammatories (including the now banned rofecoxib, which gave me heart palpitations and actually made me feel even worse) and painkillers to make it bearable. Needless to say my partner and children felt helpless and deeply worried as no-one really knew what the problem was. Nothing appeared obvious in blood results.

I tried returning to work in September, but it was hopeless. My legs had ballooned and I was wearing my partner’s size 12 sandals. My feet are normally size 7. I could not cope and felt utterly desperate. I was signed off work.

Eventually, I was seen by a rheumatologist, was given steroid injections to the knee and shoulder, and started on methotrexate alongside NSAIDs. Within weeks I began to feel a lot better.

Over time, I noticed that certain foods seemed to trigger inflammation. Sometimes it would be within a matter of a few hours, sometimes a couple of days but there seemed to be no rhyme or reason to it. My then rheumatologist told me that diet made absolutely no difference, but my own experience conflicted with his expertise and I was confused!

Thankfully, my rheumatology nurse was more flexible and suggested I try an elimination diet, since she believed that certain foods might indeed affect individuals negatively. Having been largely vegetarian for several years, I found eggs and cheese inflammatory, but also red meat, especially bacon. I seemed to tolerate chicken and fish. Around this time my vegetarian optician explained some of the mechanisms around food intolerance and told me that sometimes there could be a delayed reaction to things. He gave me a little more confidence to start really ‘listening’ to my body. Plus, I was given a shared care booklet with my monthly blood readings (now sadly locally withdrawn) so I could keep an eye on any inflammation spikes.

However, my vegan journey had begun, and 13 years ago I decided to reject all animal products, not only for my health but for ethical reasons too. My husband and I took on an allotment and grew as much fresh veg as we could. I had fun experimenting with new foods, and cooking. On the whole, I became pain free and was able to start living again.

However, many friends and strangers thought I was completely crazy. “What’s vegan?”. I always felt I had to justify my choices, frequently apologising for being difficult to cater for. My husband was incredibly supportive and chose to eat as I did, never criticising. If he ever thought I was bonkers, he never said it aloud! But it was so hard to justify without scientific or medical back-up.

Over time, I tried hunting down scientific information in order to understand what it was about the diet that might be helping. Studies into the microbiome and gut bacteria looked really promising. I found quite a lot on new rheumatoid arthritis drugs trials. Occasionally I found little snippets of research to back up my dietary choices, but none of the arthritis organisations seemed to really have any answers….or any real help for me personally.

However, I still found myself with flare-ups from time to time which also confused me. What was I doing wrong? The most frightening of these was when I developed iritis (a painful inflammation of the eyes), which manifested in both eyes at different times.

The first time it happened, I had no clue just how serious it was. By the time I got to hospital, I was told that it might be too late to save the sight in my left eye, which my husband kindly described as looking like a dead fish eye! Thankfully after a steroid injection, I did recover, but I had several bouts in both eyes after that.

Over the years, I was able to drop my methotrexate dose to approximately half and was encouraged to try and come off altogether by my rheumatologist. However, another flare-up and it was suggested that I would probably be on it for the rest of my life.

A couple of years ago, feeling unfit, I started slowly and gingerly running short distances, whilst out with my dogs. I could barely put one foot in front of the other (wellies didn’t help!) it had been so long since I had run anywhere.

Not long after, I visited Vegfest in London and was drawn to a woman at the Vegan Runners stand where I confessed that I was not a ‘real’ runner but trotted extremely slowly along in my inappropriate footwear and jeans every morning, trying not to damage my knees. She then told me that she used to have Rheumatoid Arthritis but had cured it through a whole food plant-based (WFPB) diet and running. Now she ran marathons! She also told me that she had not taken any medication for 10 years. I found myself crying with disbelief. She encouraged me to try it for myself.

I went home to find out what on earth this diet might be. I had started making vegan food for Farmers’ Markets and festivals and it was definitely not WFPB! If I ate this diet I wouldn’t be able to eat my own pies! I was a bit aghast as pastry (my favourite) was out along with plenty of other things I loved. In fact all processed foods, including vegan shop bought ‘cheese’. I decided it was just too difficult, and in any case I couldn’t put my husband through another food revolution, could I? He might think me really crazy this time!

In the meantime, I joined Vegan Runners, a truly wondrous group of people, and started running further and faster.

I finally came to the conclusion that I would be an idiot not to try to come off my medication by going WFPB. And my dear husband said he would support me and do it too because it would surely also be good for his health.

Because I had access to my blood results through the shared care scheme, I had the courage to slowly drop my medication by the tiniest increments, one quarter of a tab at a time over a period of several months.

Now, incredibly, I am off my medication entirely and my Rheumatologist has discharged me from his clinic. I run 10k regularly, and sometimes run past my doctor’s surgery cheering inwardly!

My husband too is healthier than he was ten years ago when he was given a diagnosis of emphysema from the hospital….well that has disappeared, if that’s what it was.

I sincerely hope that in sharing my story I give others the courage to seek support and then help themselves by eating a WFPB Diet. It is delicious and colourful, and it has expanded my creative approach to food. And you won’t miss cheese, honest!

I am so inspired by, and grateful for the wonderful Health Professionals who are devoting their time and expertise in promoting this fantastic diet and way of life in order to help others.

As my dad always said to me, if you don’t have your health, you have nothing. He was so right. And now at the age of 55, I love my life and my family, and I feel so amazingly fortunate. Thank you everyone for your help and encouragement. And thank you dogs, Jack and Betty for getting me out running! My rescue dogs have in turn helped rescue me.

Kate Dunbar

Raghav’s cancer recovery using a whole food plant-based diet.

We were vegans for nearly two years by then, however we knew little about the positive impacts of a whole food plant-based diet on health. My further research led me to this concept, so I started writing to top professionals in the field. Some of them kindly responded with their views about continuing with the chemotherapy and reassurances of the benefits of a whole food plant-based diet. I began reading the China Study, by T. Colin Campbell and with no second thought, we plunged into following a whole food plant-based diet. But, it wasn’t easy! One of the first pieces of advice we received from our oncology team was to follow a neutropenic diet i.e, avoiding raw fruits and vegetables, and to start giving him eggs and dairy for protein. Raghav and I were not ready to harm animals, and furthermore we were convinced there was no necessity to include high amounts of animal protein in the diet. But this was a difficult to convey to our families, especially at this time of emotional crisis. We tried to make it peaceful for everyone, and slowly talked them out of forcing us into it. I would sneakily give him fruits, coconut water and other natural foods. The next worst advice was to give him Tetra Pak juices that are loaded with sugar. We would secretly throw these juices away – what a lot of money wasted!

Fast forward to 4 months of the treatment. Despite the dreadful strain his body was put through, Raghav stayed positive and hopeful throughout. At this point he complained of neurological complications which were apparently a side-effect of the chemotherapy drugs. Every doctor that we visited only gave him new tablets to try, with little respite from the suffering. By this time, our confidence in the ability of plant-based diets had improved because, Raghav started recovering quickly despite the chemotherapy and difficult surgeries.

I had kept in touch with some family members of cancer patients from the ward where Raghav was admitted. Almost all of them kept complaining of the poor quality of life of their loved ones. However, in Raghav’s case his health started incrementally improving. I believe that this was due to his diet and some other lifestyle habits that we embraced like yoga, pranayama and acupressure. We cannot be more thankful that recently his 5-year comprehensive test reported that he was completely cancer-free. We owe it to the animals and the power of nature.

Reversing high blood pressure on a whole food plant-based diet

I received a diagnosis of high blood pressure around 2006 and was prescribed medication, which quickly became a routine part of my life. With a family history of both high blood pressure and type 2 diabetes, I attributed these health issues to genetics. My GP reinforced this belief by stating that once medication was initiated, it typically remained a lifelong necessity.

However, my perspective shifted dramatically when my brother passed away from a heart attack in 2018, despite being on high blood pressure medication. Witnessing this tragedy prompted me to reevaluate my own health situation, especially considering I had been on medication for over a decade by that time.

During a conversation with my eldest brother residing in the US, he mentioned a documentary he had watched showcasing the reversal of high blood pressure through nutrition. Intrigued, I embarked on a journey of online research, discovering documentaries like PlantPure Nation, Forks Over Knives, and The Game Changers. These films featured individuals who had successfully reversed their health conditions by adopting a whole food plant-based diet. Recognizing this as a lifestyle change rather than a mere diet, I delved deeper into understanding its principles.

My dietary journey wasn’t always plant-based; for much of my life, I consumed animal products, with meals often revolving around meat, eggs, dairy, and processed junk food. In December 2019, I made the decision to inform my GP of my intention to transition to a whole food plant-based diet, eliminating salt, sugar, and oil, and cutting out all animal products to maximise the potential benefits for reversing my condition.

To start off my journey I looked through a whole lot of recipes and decided to choose a few that are easy to prepare and also incorporate some of my African foods so I don’t feel I am missing out. Below are some of my meals:

Breakfast: Organic Oats with Plant milk and fruits, oatmeal cookies, scrambled Tofu with sourdough bread, Yam with mixed pepper & mushroom sauce, Ogi & moin moin (Nigerian food) Green smoothie.

Lunch: Stir fry vegetables with Quinoa or bulgur wheat, Bean chilli and air fried plantain, Amala (Nigerian food) with spinach stew or Okro,

Dinner: Scrambled Potatoes using vegetables and spinach, Nigerian made Beans & sweetcorn, home made oven chips & vegetables, wholewheat pasta & Lentils bolognese

About six months into this new lifestyle, my medication dosage was halved, and after a year, I was completely taken off medication. This achievement filled me with immense joy and served as a stark deviation from the trajectory of my family’s health history.

Having experienced significant improvements in my own health and well-being over the past four years, I am now eager to share my knowledge and support others facing similar health challenges. I’ve already begun coaching and assisting individuals on their journeys toward better health, and I’m excited to continue this endeavour.

Olaide Aderemi

A Six-Year Journey to Veganism: Health, Ethics, and Athletic Achievement.

For the past six years, I have been on a transformative journey as a vegan. At the age of 36, I found myself in a downward spiral, despite my extensive history in regional, national and international racket sports and playing competitions. What I didn’t realize at the time was that my decision to transition to veganism in 2017 would become a turning point in my life.

The catalyst for my shift towards veganism was caused by positive and negative events. The accountancy business I run took on a local vegan café as a client, which introduced me to a new community and network. During this time, I met Idan Naor, who has a wealth of knowledge on veganism. However, what truly pushed me towards veganism was the untimely passing of two clients, one in their 50s from cancer and the other in their 60s from an unexpected heart attack. The latter was particularly poignant as I had a business breakfast scheduled with him the morning after his tragic demise, and he happened to be the chairman of our local business networking group.

These events prompted me to investigate the root causes of chronic diseases. Through discussions at the Feel Good café in Chingford and my personal research, it became evident that veganism offered not only health benefits but also aligned with a more ethical and compassionate way of life.

Watching the documentary “What the Health” on Netflix in October 2017 marked a turning point. I decided to give up meat, followed by fish, and eggs, completing my transition to a vegan lifestyle. Dairy had already been off my menu for a year due to allergies.
In the following six months, my health improved significantly.

I experienced better digestion, weight loss, and a remarkable surge in energy levels and mental clarity. It was as if I had been living with a perpetual food hangover, a condition I had never even realized until it was gone. Consuming animal products throughout my life, I likened this transformation to recovering from the effects of alcohol. My mind felt sharper, akin to the concept portrayed in the film “Limitless,” where a blue pill enhances cognitive abilities, unlocking untapped potential.

Despite these benefits, there were challenges along the way. The rise of vegan ‘junk food’ initially enticed me, blurring the line between what is healthy and what is not. Over time, however, I became more educated through my expanding vegan network, leading me to reduce my sugar intake and limit heavily processed meals and substitutes.

More recently, I have shifted my focus towards whole food, plant-based ingredients and making mindful dietary choices. As a parent and business owner, I have limited time, so I employ strategies like using an air fryer and incorporating frozen vegetables into my meals.

‘I have achieved what I consider to be my greatest accomplishment, reaching the semifinals of the World Championships in a niche sport called Racketlon.’

From an athletic perspective, my vegan journey has led to a remarkable resurgence in my performance. At 36, I believed my best sporting days were behind me. However, I have achieved what I consider to be my greatest accomplishment, reaching the semifinals of the World Championships in a niche sport called Racketlon. This sport combines table tennis, badminton, squash, and tennis. The achievement was beyond my wildest dreams, and it is clear that as a vegan athlete, I am ageing gracefully, especially as I focus on weightlifting and muscle building. While my peers are regressing, I am proud to be among the best players in the world in my age group.

In the past 18 months, I have made significant strides in improving my health. I have shed two stone in weight, going from my all-time heaviest at the age of 40, weighing 92 kg, down to a healthier 78 kg. This weight loss has had a profound impact, enabling me to move with ease on the squash court and regain my fitness and strength.

I can now successfully compete with opponents 20 years my junior. There is always more work to do. As my business career has matured, it has also allowed me to invest in coaching. Whether that is personal development, business coaching, tennis coaching, table tennis coaching, squash coaching or a personal trainer at various points. It has allowed me to develop all facets needed in playing a range of racket sports.

‘I have never been healthier. The impact both on myself personally as well as cementing my ethics for speciesism and treating animals fairly alongside the imperative situation regarding planetary health means only one outcome.’

‘Through eating foods like tofu and tempeh, I keep my protein intake reasonable, whilst not consuming high calorie junk food. If in need of a quick fix or after training if cooking isn’t practical, a Huel product or similar does the job. I have also adopted intermittent fasting and have introduced good bacteria, gut-enhancing foods like kimchi and sauerkraut alongside Kombucha. Having children hasn’t been easy especially when one consequence is children rejecting various foods and in steps the parent eats extra (to avoid waste), however is important not to eat for the sake of eating. Thankfully a portion of tempeh dipped in guacamole leaves one feeling especially full. With a good mix of nuts, seeds, legumes, grains, fruits and veggies, I have never been healthier. The impact both on myself personally as well as cementing my ethics for speciesism and treating animals fairly alongside the imperative situation regarding planetary health means only one outcome.

It’s not easy in some respects as clearly some friendships are weaker due to the championing of brainwashed meat consumption however one positive is having an excuse to skip the gluttonous experience of a family Christmas dinner. I do take a multi vitamin (as I always have since a teenager), which includes vitamin B12, and sometimes extra vitamin D on top.

‘Choosing veganism has been the right decision for my personal health, the planet, and the welfare of animals.’

In conclusion, my six-year journey to veganism has been transformative, impacting my health, ethical beliefs, and athletic achievements. Although there were challenges along the way, the benefits have far outweighed the difficulties. Choosing veganism has been the right decision for my personal health, the planet, and the welfare of animals. As I continue to make conscious choices and embrace the vegan lifestyle, I look forward to further enhancing my well-being and contributing positively to the world around me. This journey is a testament to the power of personal choices and the potential for positive change in our lives and our communities.

Keith Lesser
Website: veganaccountants.co.uk

Reversal of Hashimoto’s disease and regaining health with a whole food plant-based diet and lifestyle​

By Piotr Stepien with support from nutritionist Alicja Wypasek

I was diagnosed with Hashimoto’s disease, a chronic autoimmune disease that affects the thyroid gland, at the age of 30.

At the age of 40, I was 93kg, taking 100mg of Levothyroxine daily to keep the TSH (thyroid stimulating hormone) level within the normal range. However, after 10 years of taking the medication and despite TSH levels remaining within limits, I had gained 30kg (4.7st), increased my waist size from 32” to 38”, and seen an increase in my blood cholesterol levels. I was therefore referred to the metabolic unit. I felt that the treatment I had received up till then had only focused on controlling TSH levels, rather than addressing my needs and concerns.

I therefore decided to take action and look for a nutritionist to address the weight gain and other side effects.

‘I felt that the treatment I had received up till then had only focused on controlling TSH levels, rather than addressing my needs and concerns.’

My nutritionist was Alicja Wypasek, a member of Plant-Based Health Professionals UK. She told me: “Your current diet is exacerbating your health problems. Your cholesterol is high, and your inflammation levels are through the roof. I strongly recommend you consider transitioning towards a plant-based diet to improve your overall health. Let’s start with baby steps!”

My nutrition plan was simple to follow. It included porridge with seeds and berries for breakfast, salad with legumes for lunch and cooked warm vegetables with grains for dinner. The recipes were rich in herbs and spices and so full of flavour. I kept my snacks very simple varying from raw fruits and vegetables with hummus or nuts with seeds. Although I started to feel better, I was feeling bloated after eating pasta and bread, so Alicja suggested trying a gluten-free diet. This improved my symptoms and I have continued to favour gluten-free whole grains.

Alicja also recommended testing blood mineral levels, selenium, magnesium, chromium, and zinc, which were all below the normal range and could have been contributing to my health issues. Following appropriate supplementation, the levels returned to normal within 6 months.

‘It was easy to ditch animal products and processed food because I treated food as the fuel for my body.’

12 months after gradually switching to plant-based diet, I had lost 14kg (2.2st) with no yo-yo effects and that encouraged me to keep going. It was easy to ditch animal products and processed food because I treated food as the fuel for my body. Rather than searching for plant-based substitutes, I have focused on combining as many healthy ingredients into my meals as possible to nourish my body. I also supplement with a vegan omega-3, vitamin D and vitamin B12.

I have found a plant-based diet easy to follow, with a wide variety of easy-to-cook recipes. I added beans, lentils, and chickpeas to my diet for protein and fibre, which helped me with weight management and satiety. Whole grains like quinoa and buckwheat worked well to make gluten-free fermented bread. Seeds and nuts became my go-to snacks, providing healthy fats, protein and essential nutrients like selenium, which is beneficial for thyroid health.

I started to feel much more confident in the kitchen and even creating my own recipes! My taste buds adapted well to the new flavours and textures. One of my favourites is plant-based recipe for “cottage cheese”:

Plant-based “cottage cheese “

Ingredients:

• 50g crushed nuts (pecan, walnuts, hazelnuts, cashew, almonds)
• 50g milled seeds (pumpkin, sunflower)
• 250ml (1 cup) soya yoghurt
• 1 tsp horseradish
• ½ tsp spirulina
• 1 tsp hemp protein powder
• 2–3 chopped red radishes
• 2tbsp chopped chive

Method:

1. Crushed nuts and seeds are left overnight in soya yoghurt.
2. Next day, add horseradish, spirulina, hemp proteins powder, chopped radishes and chive, and stir well.
3. Works well with seeded crackers or bread.

My body responded very well to Alicja’s advice and following a plant-based diet has helped me to significantly reduce my weight and cholesterol levels while improving my thyroid health and increasing my energy levels to the point I started to look for new physical activities. So, I turned to running, as I found this was easy to start with and follow regularly. In the beginning, I could hardly run just 1km, but week by week, I started to improve. During the first 6 months of regular running, I was able to complete a 10K run.

‘following a plant-based diet has helped me to significantly reduce my weight and cholesterol levels while improving my thyroid health and increasing my energy levels’

I learned a lot about the abundance of nutrients in fruits, vegetables, whole grains, and legumes that could help me become a healthy runner.

After 20 months of working with Alicja, I consulted an endocrinologist, who confirmed that taking Levothyroxine was no longer required as my thyroid could generate sufficient hormones. My TSH remained within limits, and the level of the autoantibodies had significantly dropped as well. After 12 years of taking thyroid medication, this was no longer required, and I have now been in remission for 4 years. I continue attending regular follow-up appointments with my endocrinologist, who monitors my thyroid hormone levels.

By February 2020, (after 22 months), I had lost 23kg (more than 3.5st), my waist dropped from 38” to 32” and my cholesterol levels were back in the healthy range.

‘After 12 years of taking thyroid medication, this was no longer required and I have now been in remission for 4 years.’

I completed my first official 10k run during the Edinburgh Marathon Festival (EMF) 2021 (virtual edition), my first half-marathon the year after, and my first-ever full marathon during EMF 2023!

After this successful health transformation, I want to maintain a healthy diet and regular physical activity. I have recently joined the local running club, which helps me to stay on top of regular running, socialising and exchanging ideas about a healthy lifestyle. I have also joined online support groups focusing on plant-based diets, which helps me stay accountable on my plant-based journey.

I am looking forward to following a plant-based diet as a part of my daily routine, focusing on obtaining sufficient micronutrients and exploring a wide range of fruits and vegetables while cooking from scratch. I am looking to keep my cholesterol level in the safe range and my thyroid and other organs healthy.

I wish there were better links between medical practitioners and nutritionists, as the proper diet can solve many issues without relying on prescribed medication. Patients should be encouraged to explore the healthy diet route while receiving full support in their lifestyle transformation. We could all save so much money in the healthcare system this way.

Piotr’s health journey with Hashimoto’s was led by a nutritionist, Alicja Wypasek. You’ll find her on Instagram @alicja_wypasek and www.healthbynutrition.co.uk

Curing migraines, a side-effect of a whole food plant-based diet

By the time the summer of 2015 was over, I knew it was time for change. To do something, make some kind of resolution and follow through.

I would soon be 44 years old and was beginning to see a gradual decline in my well-being. I had considered myself healthy; I did not take any prescribed medication and rarely felt ill, except over the counter painkillers to deal with migraines, which began after the birth of my third child in 2002. Over time, these migraines had gradually increased in intensity and frequency, and by 2015 were so regular that I counted as many days with a migraine as without in an average month. They followed a clear pattern: first visual disturbance — dancing, flashing lights and hypersensitivity to light and sound, then a sense of absent emptiness, invariably followed by a vice-like, throbbing pressure above my left eye and behind my left ear, which would lodge and remain. The pain was often unbearable and the whole process could last a week to ten days. During this time, I’d muddle through my routines absentmindedly, experienced disrupted sleep and joyless days. The process would finally be completed by one or two days of painless brainless being, where I would forget the simplest of things, such as people’s names and words for everyday objects. When I was well, the fear of the migraines recurring was overwhelming.

‘The pain was often unbearable and the whole process could last a week to ten days’.

Consulting my GP really achieved very little. He explained I would have to live with these migraines as there was no cure. His advice was simply to take up to four ibuprofen every four hours. I did not relish this prospect, and felt disappointed with the medical profession. So, I tried to help myself. For a time, I gave up chocolate, to no avail. I tried cutting out cheese, to no avail. I updated my eye prescription. No change. Migraine was the thief that stole my time and enjoyment of being and it refused to leave. I had not given up, but I had certainly arrived at a dead end.

‘When I was well, the fear of the migraines recurring was overwhelming’.

Leading up to 2015 I began to notice changes in my body. My weight had been creeping up gradually, I was constantly thirsty, felt tired even after a good night’s sleep and low in energy most days, my eating was becoming less controlled and my brain was plagued with a fog that came in hard and fast at the most inconvenient times. This time, rather than heading for another dead end, I opted to do my own research and courtesy of Google, I self-diagnosed. From what I could ascertain, it looked like I was heading for pre-diabetes or possibly even diabetes. This was serious and concerns over this development were more pressing and imminent than the migraines. I had witnessed friends with diabetes, and the prospect was not glamorous.

But realisation and action aren’t the same thing and it will often take me a long time to convert ideas into decisions and even longer to allow those decisions to spur me to action.

In September 2015 my eldest daughter was leaving for university. We took her down to Norwich and while there, were invited for lunch by friends. The food was absolutely delicious. Bread, humous, salads, olives, falafels, pickles, the table was filled with a colourful variety of dishes and I had a chance to taste rice milk. The discussion unavoidably turned to the food, and our host told me about his journey to living a whole food plant-based lifestyle. He had studied the work of Drs Colin T Campbell and Caldwell Esselstyn, read The China Study and lived according to the principles of Whole Food Plant-Based (WFPB) living for a number of years. Our conversation lodged itself in my brain and would eventually change my life for good.

I converted to plant-milk that same week. I’m not sure why that was such a simple shift and the rest of my conversion was so slow, but so it was. I transitioned to rice milk and was all in. And although I have since moved to the less sweet oat milk instead, ditching milk was the easiest part of my shift. At this point, I weighed 83kg at 170cm tall, which is in the NHS overweight category, and was more than 20kg heavier than in my early 20s. The words of my friend continued to nag at the back of my mind. Intuitively, I knew giving his advice a try was necessary. I was no stranger to ideas around living and eating healthily, and had always been physically active and what would be considered a healthy eater, consuming fruits, vegetables, grains, legumes and other healthful foods routinely. But I also consumed meat, dairy, oil, sugar and processed foods on a regular basis.

‘I learned the risks associated with eating meat and dairy. I learned about diabetes and atherosclerosis and how it may be reversed through a WFPB lifestyle’.

In April of 2017 I embarked on a research project that would take up the rest of that year. I read and read and read, watched Forks over Knives and Rip Esselstyn YouTube clips. I attended online food summits, and then read some more. I learned everything there was to know about this new way of living. I learned the risks associated with eating meat and dairy. I learned about diabetes and atherosclerosis and how it may be reversed through a WFPB lifestyle. I learned how to look after my heart. And I cooked. And cooked and cooked. I learned to cook without oil. I learned to swap out ingredients and how to bake cakes without eggs, butter and sugar. I learned to make my own bread. Lentils and I became friends. It was fascinating and exciting.

But I was also still eating those same old foods I was so reluctant to ditch. And I still felt heavy, sluggish, tired, thirsty and my brain was still filled with fog.

Everything I had learned by studying this lifestyle promised me that I would be able to reverse these symptoms and my weight would drop without me having to diet in the traditional sense. The alternative was unattractive. A lifetime of taking medication and gradually declining health. I’m also quite vain and didn’t like the way my body was changing in terms of its appearance.

Then, finally, towards the end of 2017, I knew I was ready, after two and a half years of internal conflict regarding adopting a WFPB lifestyle. I had done the research, I had learned how to cook this new way, and my kitchen was set up for embracing this diet without meat, dairy, highly processed foods and less salt, oil and sugar. January of 2018 would see me take the plunge. I would convert to living a WFPB lifestyle. I would begin to eat right, ensure I slept 7–8 hours per night and would begin to look after myself.

And I did.

Within a week I witnessed some astounding changes. Initially, I craved some of the foods I had been so accustomed to eating. Quitting the sugar habit was especially challenging. But I stuck to it, and within the first week, my brain fog cleared, I started sleeping better and was feeling less thirsty. I was amazed at how quickly my brain cleared and couldn’t understand how I could have lived in that foggy place for so long. Over the next two years, all my symptoms reversed. Feeling energetic and happy, I returned to the weight I had been in my twenties, losing about 20kg without dieting. I wasn’t perfect and not always consistent, but I loved the food I was eating and discovered that on this plant-filled diet I could eat higher volumes of food, without having to worry about weight gain. My body shape changed, I felt happy with my body once again and positive about my future.

‘Within a week I witnessed some astounding changes’.

But the best change came unexpectedly. I only realised migraines had been absent for weeks, when one started. In all the excitement about the changes brought on by the new lifestyle, I had not noticed initially that I had gone longer than normal without migraines. Then some visual disturbance, the usual starting point for at least a week of misery, occurred. The visual disturbance passed as usual, but unusually no migraine followed. This was incredible! When I reflect back on this discovery, it still makes me feel quite emotional.

‘Being cured from severe migraines was completely unexpected’.

Ever since, visual disturbances occur occasionally, migraines even more infrequently and mostly when I have fallen off the wagon and eaten foods that fit my old habits. And when they recur, they do not last as they used to, and rarely fully lodge themselves. The more closely I adhere to the plant-based lifestyle, eat right, sleep and move, the less frequent and less severe they are.

Being cured from severe migraines was completely unexpected and in my experience has not been covered that extensively in information about WFPB lifestyles. For me, it means being given a second chance free of the thief that used to steal days at a time from my existence. I am never going back to my old lifestyle. Sometimes I slip back temporarily. I’ll fall into bad habits for a few days, eat foods my body doesn’t welcome and make myself feel quite unwell in the process. But these slip-ups are growing further and further apart. Now 50, it feels like I’m ageing in reverse. Moreover, adopting the plant-based lifestyle has given me the energy and the courage to follow through with other, much needed, changes in my life. I love it and couldn’t be more grateful to the friend who simply shared his lunch.

By Nicole Gabbitas, PBHP UK member. You can connect with Nicole via Facebook (Nicole Gabbitas Kuurstra).

Losing weight and reversing type 2 diabetes on a plant-based diet

Being diagnosed with type 2 diabetes turned out to be the best thing that happened to me.

After an annual blood check I was told that I had type 2 diabetes. Shortly after a practice nurse called to ask whether I’d be interested in a new study called the “GLoW study” GLoW (Glucose Lowering through Weight management) run by Cambridge University for newly diagnosed patients with type 2 diabetics. I was concerned because my chronic arthritis has made me quite disabled. I’ve also had bilateral hip and knee replacements. This and the pain in my back and hips make walking very painful and prevent me from doing any exercise. The nurse reassured me that exercise was not part of the GLoW programme and booked me for a one-hour enrolment appointment. The nurse took a number of measurements and asked lots of questions before referring me to another lady. I had an hour-long video call with her who explained the programme.

There were two different diet plans and I was put on a 12-week course with Weight Watchers free of charge. I was told that I wasn’t eating enough food. Before the programme I only had breakfast and dinner, but now I had to eat lunch and ensure to eat a certain number of points. The Weight Watcher advisor recommended that I eat more protein and add a small portion of chicken or cheese to my main meal. The foods I ate on the programme were mainly Weetabix with soy milk, vegetables and low fat curries, lentil cottage pies, dhal with brown rice or chapatis. For dinner I had whole or tinned fruits or home-made smoothies with 2 blue coloured fruits and 2 red coloured fruits. The diet plan was predominantly plant-based.

I followed the 12-week programme I was put on and lost 26lbs. The GLoW study recruiters were very pleased with the weight loss I had achieved and offered me a further 12-week plan which helped me to lose a further 23 lbs. So, all in all I lost 49 lbs and reversed my type 2 diabetes with no exercise, but by eating more plant foods.

At the start of the second 12-week programme my granddaughter and I joined Veganuary. I enjoyed the fact that I didn’t need to eat meat but was eating more vegetables on a daily basis. My husband is the one cooking our meals; he joined me. At the time I was still vegetarian because I couldn’t stay away from cheese whereas giving up dairy milk, yogurts and even chocolate wasn’t a problem. I tried many different vegan cheeses but didn’t like any of them. I was quite happy with all the diet changes I had made.

Then I watched a film by Plant Based Film makers and learned more about doctors who were fully plant based. This made us to delve more into veganism. On January 1st, 2021, I joined a 21-day Daniel fast in my church. The Daniel fast is based on the diet of Daniel in the Bible in which followers are advised to abstain from all meat, wine, desserts and cheese and only consume vegetables, grains, fruits and water for three weeks. After the fast I found it much easier to eat a plant-based diet although cheese was still calling my name. My church does the Daniel fast twice a year. I joined the fast again in June this year. Afterwards I found it easier to give up cheese. Then a lady from my church posted about another 21-day diet which was not a fast, but just eating a fully plant-based diet. I joined her and have been following a 100% plant-based diet since then.

I love my food now. I eat all sorts of fruits and vegetables. First thing in the morning, I have lemon slices in hot water. Usually, I have 2 Weetabix pieces with soya milk, a banana plus flaxseeds. Lunch is organic brown rice or potatoes, a green veg or salad, a mixed bean chilli or mock tuna made with chickpeas. I like dates and a fruit tea in the afternoon. Occasionally I have a low-calorie Fibre One Popcorn bar. For dinner I have fruits or if I’m very hungry I have a small portion of overnights oats with frozen mixed berries (raspberries and blue berries) with flaxseeds, or I blitz tinned apricots or pears and pour it over small amount of oats and the frozen fruits.

Nowadays I enjoy my food more; my constipation is resolved too. I try to do some exercise and go swimming 3–5 times a week. I mainly move my arms, but this is better than doing nothing. I’m very grateful to my husband who has done a lot for me and totally supported me on this plant-based journey, to the Plant based Food People whom I read and learn from on a weekly basis, to my church for the Daniel fast.

Being diagnosed with type 2 diabetes turned out to be the best thing that happened to me because now I live a very different life and am healthier than I’ve been before. I hope other people realise the many health benefits of a plant-based diet and change their diet because a plant-based diet can change their lives for the better.

Ros Hodgkins

Living with Addison’s disease with a whole food plant-based lifestyle

I am a 59-year-old man with a lovely wife and 3 grown up children living in West Norfolk, UK, 7 miles from the coast. I feel blessed. Having got out off the corporate rat race some years ago, I now run a small handyman business primarily looking after the elderly and vulnerable.

Brought up from humble beginnings, I have been taught to finish whatever food was put in front of me. It was not just that it was human fuel and a necessary commodity to function every day, but whenever the opportunity arose, I would have second helpings of school puddings, ate as much as I wanted at family or social gatherings, and basically filled my boots.

I kept reasonably fit, played football regularly, and felt invincible thinking I could eat what I wanted as I could burn it off. Any time I noticed a paunch developing I would say to my Mum “I need to lose some weight”, but the response was “you’re a fine figure of a man (6’3”) and you can carry it off”. Very quickly I put on an additional 2 stone.

At this stage of my life, I got caught up in my own self-importance in my job in corporate life. I was travelling the country, working 70–80 hours a week, staying over at hotels, up late, waking early. I ate 3 course meals, full English breakfasts or missed breakfast all together when on the road at 5am. I ate ‘on the go’ at my steering wheel, and snacked on muffins, pastries, crisps and chocolate. I would binge eat, not to mention the excessive binge drinking. I regularly suffered from reflux.

Fast forward to when I was 35 years old and attending a business training event. I awoke in the early hours of the morning with severe abdominal pain. A local doctor advised me to go home because it was probably something I had eaten. Still feeling poorly, I urgently called my doctor as I felt terrible and had no means of getting to A&E. 10 hours later an emergency doctor visited me and told me I had a ruptured appendix.

I was rushed to hospital and into theatre, only to then be diagnosed with a life threatening condition, Addison’s disease (AD). I learned that I was a very lucky man to be alive and was told by my consultant, that having peritonitis could have saved my life as AD is one of the most difficult things to diagnose.

Addison’s disease is non-functioning of my adrenal glands (basically where a normal person produces their own adrenaline in a fight or flight scenario, mine runs on empty) hence, why I must take meds for the rest of my life. As a result of being pumped with steroids, I ballooned up to 18 stone and a size 40 waist. For the first year I was back and forth to hospital for test after test to try and fine tune my meds to a level where I could function normally. I attended the local gym 3 times a week and managed to lose some weight and get back some normality.

In my late forties I had a couple of touch and go moments suffering from food poisoning. Each time I was admitted to hospital, had to go on a drip and was kept in for 48 hours to be monitored. I decided I had to be more cautious about what I was eating. I generally felt tired and lethargic with little or no energy and not very motivated.

Some years back I joined a great organisation ADSHG (Addison’s Disease Self-Help Group). At my local group meeting I was stunned to see several people in wheelchairs or only walking with the aid of crutches. I was shocked also how many other health conditions these poor people had. This was a “light bulb” moment, and while driving home with my wife I decided that if I wanted to have my best chance in life I needed to change. I was already at risk of type 2 diabetes, my cholesterol was climbing, I was overweight, and had a family history of high blood pressure with heart issues.

Through speaking to one of my customers I was told I should contact Kate Dunbar. As a result of her remarkable story, I was truly inspired to change my life and habits. After all, as I learned in business, the definition of insanity is to do exactly what you did yesterday and expect a different result today.

I flipped the switch in November 2019, and quickly moved over to a whole food plant-based lifestyle. I watched the weight just fall off, shedding over 2 stone. The reflux subsided, my blood pressure and cholesterol dropped. My consultant even asked what I am doing as he was so impressed with my numbers which made me smile. I have not looked back, now having more energy and a zest for life, completing the couch to 5K run with my daughter which I never thought I could do. I feel fitter than I have in a long time. I meditate and try to shut down the mind from all the mental chatter that goes on and find great solace in that.

I pay more attention to what goes in my mouth now. I start the day with a bowl of porridge with mixed berries, banana, flaxseed, sunflower and chia seeds and a slice of homemade wholemeal bread and peanut butter. I cook and bake and do a lot of batch cooking of vegetable soups, chillies, curries, varied quinoa salads. There is a plethora of delicious recipes available at our fingertips, and to this day I have not eaten any meat, fish, milk, or cheese.

Heartfelt thanks to Kate, Shireen and all her colleagues in the Plant-Based Health Professionals for all your support, you are all doing a remarkable job!

I and many others are living proof that by changing to a whole food plant-based lifestyle it can transform your health and future.

John Mullin, member of Plant-Based Health Professionals UK