Reversing pre-diabetes: Natalie's journey

A diagnosis of pre-diabetes at 25 was a turning point for Natalie Sommer. By making small changes, the former 'sugar addict' transformed her diet and exercise habits. Within 2 years, she successfully reversed her pre-diabetes diagnosis.

I was about 9 years old when my dad was diagnosed with type 2 diabetes and became insulin dependent. He was a truck driver who ate chocolate bars for breakfast. At the kitchen table, he’d check his sugars each morning.

During my high school exams, dad suffered a brain tumour. After I finished school, I helped look after him, pulling up his shirt so he could put the insulin injection into his stomach.

I was 25 years old when my GP diagnosed me with pre-diabetes, a condition that increases your risk of developing type 2 diabetes.

I’d been having stomach problems and thought I might have had IBS. So, when the blood tests came back with a pre-diabetes diagnosis, I was in shock. It was a real ‘what now?’ moment.

Thinking back, the diagnosis shouldn't have been a surprise. I’d been forced to do sports at school, but after I started working as a paralegal, I’d stopped exercising. I had a cooked breakfast every day and a serious sugar addiction. Type 2 diabetes was in my family. As well as dad, my grandmother also had it.

When I was diagnosed with pre-diabetes, rather than feeling scared or angry, I felt determined. I knew I had to make some changes to become healthier.

My mum had been badgering me to join her yoga class, so I started doing it once a week. I also started walking home from work. It was only a 20-minute walk, but something I’d never done before.

I changed my eating habits, too. While I hadn’t been eating terribly, I would always clear my plate and never thought about portion size. I downloaded a food tracking app and was genuinely shocked when I saw how many calories I’d consumed at the end of each day. I’m a numbers person, so I quite liked trying to match my goal.

From those small changes alone, I lost 8kg in 6 months.

When a friend at work asked if I’d like to go to a gym class, I decided to give it a try. Again, I was surprised at how much I enjoyed it. More weight started to come off, but the best thing was how my body started to look and change. I’d never had much muscle tone or fitness before, and the changes made me like my body more than I ever had.

In 2017, I was leaving the supermarket when I noticed a table outside advertising a karate club near my home. I’ve always been interested in martial arts, but never would have tried anything like that before I started exercising. I wouldn’t have had the confidence. With the gym classes making me feel stronger, I decided to go along and check it out. Today, I’m a black belt instructor.

Two years after my pre-diabetes diagnosis, my GP did some more blood tests and told me I no longer had pre-diabetes. Which means I have significantly lowered my risk of developing type 2 diabetes. I didn’t even know this was possible. All my hard work paid off, and I felt like a completely different person.

Of course, there have been ups and downs. During the Covid-19 lockdowns, I drank more than usual, and my weight started to creep up. That’s when I started seeing a trainer and having online sessions, which I still do.

I chose Vision PT in Wynyard Sydney, and after going to the gym for a while, I felt confident in doing the sessions online, which was great during lockdowns. The virtual PT created a program for me and taught me to work with the equipment I had at home. When we meet in person every 9 weeks, I get a bioscan to assess how much muscle mass I have and how I’m tracking. It’s very helpful and motivating.

I’ve lost 18kg now, and I’m fitter and stronger than ever. It’s not always easy to stay motivated. For me, routine is the key. With the virtual PT, I know what training I’m doing on set days, and I meal prep so I don’t have to think about what I’m going to eat.

At the same time, I don’t believe in giving everything up. Small changes are more sustainable. I still love the occasional sweet thing, but on those days I’ll split the dessert with my partner or a have low-sugar ice cream. I’ve swapped sugar in tea for sweetener, and I have cut back on alcohol.

My partner and I love to cook and eat out. That’s been a challenging part of my health journey, but little adjustments mean I can still enjoy nice meals. I’ll just have 2 courses rather than 3 on those days.

We just got back from a few weeks in Japan, where I hiked, did karate and ate some wonderful food. I felt great and would love to travel more in the future.

Looking back, I know that if I hadn’t made those changes in 2014, all of the things that I love now, from karate to nice food, would all be so much harder to deal with. If I hadn’t changed my lifestyle, I would’ve wound up living with type 2 diabetes, and possibly insulin. Eating healthy and exercising are my lifestyle now. They’re not a phase, and I never want to go back to the way I was.

1. Find something you enjoy. There’s no point doing an exercise you don’t like, because you’ll just end up stopping. Until I found karate, I hated sports. Find something that is fun and makes you feel good, then make it yours for life.
2. Don’t look for quick wins. Doing a drastic diet and then going back to old habits won’t lead to lasting results. You have to modify your mindset and lifestyle if you want long-term change.
3. Negotiate with yourself. Small adjustments can change your life. For instance, when I go out for a burger now, I won’t have chips.
4. Get some help. Use online apps to track your eating and exercise, and enlist a personal trainer (even if online) to keep you motivated and on track.

This personal story is not intended to represent that the individual has used or endorses any specific health practitioner or program. Everyone’s health journey is individual and health outcomes can vary from person to person.

This article is not a replacement for personalised and specific medical, healthcare or other professional advice. If you have any concerns about your health, see your doctor or another health professional.

Diabetes Australia offers resources on preventing and living with diabetes. Visit their website or call them on 1800 177 055.

The National Diabetes Services Scheme (NDSS) Peer Support is a space for people living through similar experiences to share their stories and support each other.