Are plant-based eating and movement best for diabetes management? Your Diabestie Episode 9 » Hangry Woman®




Transcript edited for length, clarity, and readability.

Mila’s Diabestie Episode Note:

Hi Diabesties!

Today’s Episode is sponsored by Thrivable.

Hey there, Diabesties! Welcome back to another episode of Your Diabestie Podcast. I’m your host, Mila Clarke, and today I am beyond excited to bring you an incredible duo who are revolutionizing the Type 2 Diabetes landscape.

But before we dive into their story, let me share something a little personal.

Picture this: It was 2016 when I received my own diabetes diagnosis (initially a misdiagnosis).

Like many of you, I felt overwhelmed and frustrated by the lack of empathetic information available. I wished for someone who understood what it truly felt like to navigate this journey.

I started creating my own resources on, but before that, I searched and searched for someone who could meet me where I was, as I was feeling stigmatized, beat down, and overall just frustrated at diabetes management.

Enter our guests today, the inspiring co-founders of the Type 2 Diabetes Revolution, Diana Licalzi, MS, RD, CDCES and Jose Tejero. Their approach to plant-based eating and movement has transformed the way folks approach diabetes management.

It’s actually really beautiful to see others embracing balance, baby steps, and above all else, JOY!

Throughout this episode, we’ll delve into their unique experiences helping people manage Type 2 Diabetes and uncover the transformative power of embracing a plant-based lifestyle and movement.

From their personal stories to practical advice, they’ll be sharing insights that will leave you feeling empowered and ready to make positive changes in your own life – no matter the type of diabetes you’re living with.

Whether you’re newly diagnosed or have been living with Diabetes for years, this episode is worth every minute of your time.

So grab your favorite beverage, settle into a cozy spot, and get ready to join this enlightening conversation.

Trust me, you won’t want to miss out on the life-changing wisdom that these two have to offer.

Take care,


Episode 9 Transcript

Mila Clarke: Welcome everyone to Your Diabestie podcast. I’m Your Diabestie Mila Clarke, and with me is Diana Licalzi, a registered dietitian, and certified diabetes educator with a passion for promoting healthy living through nutrition, and Jose Tejero, an exercise physiologist and expert on how movement can help you balance blood sugars.

They are Co-Founders and authors of The Type 2 Diabetes Revolution Community and Cookbook!

Mila Clarke: Let’s focus on plant-based nutrition and diabetes.

Diana Licalzi: Absolutely. Many health organizations now recommend incorporating more plant-based elements into your diet. It’s not just about going fully plant-based; even adding plant-based proteins can be beneficial. Plant-based diets promote overall health, help manage chronic illnesses, and contribute to a healthy body weight.

You don't have to go 100% plant-based; incorporating more plant-based proteins can make a significant impact.

A plant-based diet is known to lower cholesterol, crucial for people with type 2 diabetes. It helps maintain a healthy body weight, reducing the risk of insulin resistance—the underlying cause of type 2 diabetes. You don’t have to go 100% plant-based; incorporating more plant-based proteins can make a significant impact.

Mila Clarke: I love that. People often hesitate due to their love for meat. How can someone start incorporating plant-based elements if they’re not fond of vegetables?

Jose Tejero: It’s not an all-or-nothing approach. You can see results by increasing whole complex carbohydrates and fiber intake. It’s about finding a balance that works for you. I had a client who started with a predominantly plant-based approach for 10 weeks, saw improvements in A1C, and later reintroduced some animal products while maintaining a healthy lifestyle.

Mila Clarke: That’s impressive. It shows it’s about finding what works for you. Moving on to the recipes in your cookbook, The Type 2 Diabetes Revolution Cookbook, could you share your favorite ones?

Diana Licalzi: I love our Sticky Veggie Fried Rice. It’s a balanced recipe with plenty of fiber and protein from veggies and tofu. We aimed to create recipes that are not just vegan but also high in protein and fiber.

Jose Tejero: My favorite is the Stuffed Bell Peppers with Lentils and Quinoa. It replaces animal proteins with plant-based alternatives, maintaining low-fat content and high protein. It’s delicious and healthy.

Mila Clarke: These recipes sound amazing, and I appreciate the cultural elements you’ve incorporated. It’s crucial for people to enjoy familiar flavors while managing diabetes. Switching gears, let’s talk about exercise. How can someone new to exercising safely incorporate it into their routine?

Jose Tejero: Think of your muscles as glucose vacuums. Activating them through exercise helps manage blood glucose levels. Walking, especially after meals, is an effective and accessible way to start. Later, resistance training can be added for muscle activation. It’s about finding a balance between aerobic and resistance training.

Mila Clarke: That’s a great perspective. Exercise doesn’t have to be intimidating, and even small efforts can make a difference. Unfortunately, we’re coming to the end of our episode. Any final thoughts or advice for our diabesties?

Jose Tejero: We are the Type 2 Diabetes Revolution because we’re challenging the traditional paradigms surrounding diabetes care. Diana and I co-founded this community to provide support, and we’ve even written a cookbook on plant-based diabetes exercises.

Diana Licalzi: Find a community. Having a support system makes a significant difference. Join online groups, local communities, or use apps to connect with others on a similar journey.

Mila Clarke: Thank you both for joining us today. For our listeners, you can find The Type 2 Diabetes Revolution on social media and their website. And that’s a wrap for today’s podcast. Thank you for tuning in, and see you next time!


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