Insights · Field journal

Insights.

Articles, science notes, and field journals from Col. Gautam Guha and the BBDO community. Practical reading on how thousands have reversed type 2 diabetes — and how you can too.

FeaturedNutrition

Why Indian thalis can still reverse type 2 diabetes — when balanced right.

The fix isn't giving up rice, rotis or dal. It's portion, fibre, eating order and three small swaps. A complete BBDO field guide to the diabetic-friendly Indian plate.

11 min read

Movement

Walk after every meal: the cheapest insulin sensitiser ever invented.

Ten minutes within thirty minutes of eating drops post-prandial spikes by up to 22%. Why the post-meal walk works, what the research shows, and the exact BBDO protocol.

9 min read

Strength

Muscle is metabolic real estate. Build it after 50.

Why resistance training, not cardio alone, is the lever for type 2 diabetes reversal — and the minimum effective dose for Indians over fifty.

10 min read

Mindset

Cortisol is half the battle: the BBDO 4·7·8 breath protocol.

Stress drives glucose. A four-minute breath practice tilts the loop back. Why cortisol matters more than calories, and the exact protocol BBDO members use twice a day.

8 min read

Hydration

Two litres a day — and why morning water matters most.

The most under-rated metabolic intervention costs nothing. Why dehydration spikes glucose, the 500 ml morning rule, and the exact BBDO hydration template.

7 min read

Coaching

What a weekly check-in actually does to your HbA1c.

Accountability, not advice, is the variable that moves the number. Why the BBDO weekly check-in is the single biggest predictor of who reverses and who plateaus.

9 min read

Science

Reading your CGM: spikes, dips and the area-under-the-curve.

A complete primer on how to read continuous glucose data without panicking — the four numbers that matter, the patterns that don't, and how to use a CGM as a coach not a critic.

12 min read