How a 49-Year-Old Software Architect Prevented Diabetes by Losing 10 Kg, Improving Insulin Resistance & Transforming His Lifestyle

I Dropped 10 kg in Just 4 Months With FFD!

Name - Mr. Hemant Marut Shinde
Age - 49 Years Young
Profession - Software Architect
Place - Mumbai, Maharashtra.

Diabetes had always been a part of my family's story. I watched both my grandmother and mother live with the disease and saw the daily challenges they faced. While medicines helped them manage diabetes, I knew I wanted to avoid reaching that stage myself.

Even though I wasn't diabetic, I knew I was at risk. Instead of waiting for diabetes to arrive, I decided to take action before it was too late.

Joining FFD wasn't about reversing diabetes. It was about preventing it. Looking back, it is one of the best health decisions I have made.

Key Takeaways

Weight reduced from 84 kg to 74 kg in 4 months
Improved fasting insulin levels
Reduced thyroid medication from 50 mcg to 25 mcg
Improved Cholesterol Ratio from 4.9 to 3.4
Adopted preventive lifestyle habits
Made 25% Meals, NOD, and fasting part of everyday life

My Health Story

For years, I knew diabetes could become a part of my life. My grandmother had diabetes. My mother also had diabetes.

Watching them manage the condition made me realize that family history cannot be ignored.

Fortunately, my HbA1c was still within the normal range, but one health marker caught my attention.

My fasting insulin levels were higher than they should have been. There were no major symptoms.

I felt healthy. But I also understood that insulin resistance often develops silently long before diabetes is diagnosed.

I didn't want to wait until my blood sugar started increasing. I wanted to act early.

How FFD Introduced Me

My decision to join FFD was based on prevention rather than treatment. I wanted to understand what lifestyle habits lead people towards diabetes and, more importantly, how to avoid them.

This motivated me to join the Discover Reversal Session.

FFD helped me realize that health is not only about knowing what to do. Sometimes, it is equally important to know what not to do.

That perspective completely changed the way I looked at food, exercise, and daily habits.

Mr. Hemant Marut Shinde

Reversal Journey

As a software architect, my work involves long hours of sitting, making it easy to develop unhealthy habits over time.

The biggest lifestyle changes I adopted through FFD were surprisingly simple.

I started following the 25% Meal concept consistently. I made NOD (Normal Ordinary Walking after Meals) a daily habit.

I also incorporated regular fasting into my lifestyle.

These three habits became the biggest turning points in my journey. Gradually, my body started responding.

My weight reduced from 84 kg to around 74 kg, helping me reduce visceral fat, which plays a significant role in insulin resistance.

Along with weight loss, my fasting insulin levels improved, giving me confidence that I was moving in the right direction.

My thyroid health also improved significantly. Earlier, I required 50 mcg of thyroid medication.

Today, I am maintaining healthy thyroid function with only 25 mcg, under medical supervision.

My heart health also showed encouraging improvements.

My Total Cholesterol to HDL ratio reduced from 4.9 to 3.4, reflecting the positive impact of consistent lifestyle changes.

These improvements reinforced one important lesson: Preventing disease is far easier than treating it.

Fast for Freedom Experience

I also participated in Fast for Freedom.

Although I couldn't complete the entire fasting protocol exactly as planned, I learned valuable lessons about fasting and listening to my body's needs.

Instead of stopping altogether, I adapted the process responsibly. Today, I continue practicing fasting every week.

At least once every week, I complete a half-day water fast, and whenever possible, I extend it further.

Rather than viewing fasting as a temporary challenge, I now consider it an important part of my lifestyle.

Inner Transformation Journey

Meditation has been a part of my life for many years through the Art of Living.

FFD strengthened my understanding that physical health and mental well-being go hand in hand.

Every morning, I follow a structured routine of exercise, pranayama, and meditation.

This discipline helps me remain physically active, mentally calm, and emotionally balanced.

The program reinforced the importance of consistency rather than perfection.

Small habits practiced daily create lasting transformation.

Athletic Identity

Fitness has always been an important part of my life. I enjoy strength training at the gym, running, walking, and trekking with my wife.

Whenever we travel, we prefer exploring nature through long walks and hikes instead of sedentary vacations.

My weekly routine includes:

Strength training
Running
Walking
Trekking
Weekly Surya Namaskars
Pranayama and meditation

FFD didn't introduce me to exercise. It helped me integrate nutrition and lifestyle habits that perfectly complemented my existing fitness routine.

Current Lifestyle & Reflection

Today, I don't think of FFD as a diabetes program. I think of it as a lifestyle transformation program. The biggest gift FFD gave me was awareness.

I have become far more mindful about what I eat, how often I eat, and how I take care of my body.

My wife and I now cook most of our meals at home, avoid processed and oily foods, and make healthier choices whenever we eat outside.

I no longer live with the fear of developing diabetes.

Instead, I live with the confidence that I am doing everything possible to stay healthy for years to come. For me, prevention is the greatest form of healthcare.