Lisa never expected to be told she’d need medication for type 2 diabetes. But in May 2025, after a routine check-up, her doctor gave her three months to bring her blood glucose down, or medication would be the next step.

For Lisa, that moment was a line in the sand.

She’d always been mindful of her health. Growing up, she always had fresh food from the garden, and she stayed active in her younger years. But after having children and undergoing multiple back operations, including one in 2024 that left her with nerve damage, her ability to exercise became limited. Despite eating what she thought was “healthy”, her weight and blood markers gradually crept up.

“I’d tried everything over the years: The Cabbage Soup Diet, Tony Ferguson Shakes, Weight Watchers, even the Life Program at the local hospital. But nothing really gave me clear guidance, and I never saw proper results with any of them.

“After that GP appointment, I remember thinking, I don’t think so - I’m not going to be on medication! I wasn’t prepared for a life of prescribed meds, especially when I felt like I was already trying to do the right things.

“That same day, I went home, saw Defeat Diabetes on Facebook and signed up straight away. I thought, I’ll show this doctor a thing or two! At first, it was a bit confronting, especially the idea of eating fat, because it went against everything I’d been told. I was so used to looking for low fat foods. But once I understood the science, it just made sense.

“I didn’t overhaul everything overnight. I stopped focusing on calories and started looking at carbs and sugar on labels instead. Simple swaps like berries instead of bananas, choosing lower sugar yoghurt and cutting back on things like toast made a big difference. It was really just about changing one or two little things at a time.

“Even without being able to exercise much because of my back problems, the results came quickly. In four months, my HbA1c went from 6.8 to 5.9, my triglycerides improved and my blood pressure is now back to normal. My doctor was very surprised and really pleased. He just said, ‘Keep doing whatever you’re doing!’

“I’ve lost about 4 kilos, my waist has gone from 100 cm to 90 cm, and I’ve gone from a size 16 to a size 12. But more than that, I’ve got so much more energy. Swimming is easier now, I can do more laps, and I’ve got more stamina. I just feel lighter and better in myself. I had to buy a dress for a wedding recently and thought, ‘Oh, that actually looks good’, which was a really nice feeling.

“I love the recipes in the app because they’re simple and use real food, and it makes meal prep so much easier. The granola is a favourite in our house; my husband loves it. I make chia puddings, Baked Chicken with Fetta, Tomatoes and Pine Nuts with herbs from our garden, and the Berry Cobbler is a firm favourite. 

“When we go out, we might still have a treat, but we’ll share something instead of having one each, or I’ll choose a smaller cappuccino. It’s just about being more aware and making better choices most of the time.

“My advice would be just to start and keep your focus small. Instead of thinking about needing to lose the whole 10 kilos, look at what you can do just this month, even a kilo at a time. Those small changes really do add up.

“I’ve tried so many programs before, but none of them gave me real guidance like this. This works because it’s simple, it’s real food, and you can actually see the results.”