When Natalie was diagnosed with the condition, she knew that she needed to make significant lifestyle changes to turn things around. Today, she’s a black belt karate instructor.
By Blua | Digital health by Bupa
When Natalie was diagnosed with the condition, she knew that she needed to make significant lifestyle changes to turn things around. Today, she’s a black belt karate instructor.
Changing your mindset around food and exercise can help to get your health and wellbeing on track. Discover Natalie’s inspiring journey.
9 minute read
Published 11 April 2024
[Natalie doing karate in a dojo]
Natalie: I have been doing karate now for 7 and a half years and yeah, I got to black belt in 4 years, which was pretty cool.
[Natalie talks to camera]
In 2014 I went to see my doctor because I was having some gut issues and stuff like that. Ah, my doctor said, well we'll take some blood tests, see what's going on.
He was like, look, it's showing you're pre-diabetic and that was pretty shocking, um, because he was also my dad's treating doctor.
My dad was an insulin dependent diabetic at that point.
[Images of a dojo mixed with Natalie talking to camera]
The first reaction to finding out I was pre-diabetic was shock.
Then I was a bit gutted and disappointed in myself that I'd let myself go like that.
Like even having the family history I'd still gone that far.
But it was more just determination that I got, gotta change this, I gotta, I can't go there.
[Images of Natalie exercising]
It's all about just that little bit of changing; just little incremental changes will get you somewhere and not, you don't have to tackle: I have to change everything in my life.
But it's actually the pre-planning that really keeps me on focus because it's, you know, setting my meals up for the whole week.
Then you don't have to think about it.
And the less I have to think about it, the less I think about other options.
[Images of Natalie doing karate in a dojo]
After about six months of doing some gym training, working on my food and losing a little bit of weight, I then built up the confidence to be able to actually start karate and think of actually walking through that door, the Dojo, the first time, which is always what you say is the hardest thing, and it really is.
But I felt better in myself that I could do that and I could actually go somewhere with this.
[Images of the walls of the karate studio]
Reversing my pre-diabetes was actually easier than I thought in terms of it... it was just fixing my diet and exercising.
Now, I say 'just' because that can be very hard for people, and you have to stick to it.
If you haven't had a health check for a while, just do it because you don't know what's there or what's hiding. But it's all important to pick up, and all important to, you know, get on top of it as soon as you can, and you can reverse it.
Pre-diabetes is a condition that puts you at an increased risk of developing type 2 diabetes
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.
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.
Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
When she was diagnosed with type 2 diabetes, Jacqui wasn’t surprised. But, after putting in the hard work, she’s managed to get her condition under control.
Just because you have diabetes doesn’t mean you always have to skip the sweet treats. Discover 6 easy and delicious diabetes friendly desserts.
If your loved one has been diagnosed with type 2 diabetes, it can help to know what to say to them.
Understanding the different types of diabetes is an important step in learning how to manage your health and preventing serious issues in the future.
