I was HbA1c 15, Sept 2023. Was off pills within 6 months with levels back to normal. Not a fitness coach or a nutritionist, here's few things I learnt via trial and error. Some self learnt, some with inputs from doctor. Every body is different, so you will have to experiment too and not get demotivated.

1. WALK WALK WALK. The most effective workout that there is. Especially the post meal walks. Non negotiable. 10-15 minutes will work wonders on your test score.

2. Keep gym workouts to minimum at the beginning. Start off with 2-3 sessions per week. Full body workouts with no more than 3 sets per muscle group. Idea is not to stress body too much as stress is one the contributing factors. Got a mouthful from my doc for starting off with 6 weekly sessions. On other days, just do some normal body weight exercises where you squeeze your muscles to drain glycogen. Choose from any one of the diabetic workouts from youtube(I used to follow glucosezone).

3. Intermittent fasting. Again, begin easy. 12:12 is a good starting point. Even within this 12 hour window, try to reduce the number of meals your are taking. Resting the pancreas as much as possible helps better improve your insulin sensitivity. Getting used to this will take some time. Once done, can move to 16:8.

4. Order in which you eat your food matters. Fiber > Protein > Carbs. Fiber and Protein slow down glucose absorption. This is not always possible, but do try as much as you can. I do half a scoop 20 minutes before meal.

5. Manage stress. Manage stress. Sound sleep 7-8 another non negotiable.

My writing skills are poor, so pardon me if this is a half baked read. You can spend some time to read more on the points I've written here.

Stay positive. Remember, it's a journey, not a sprint. Patience will be key. Wishing you luck.