Diabetes Undone 21-Day Challenge
Do you have diabetes or prediabetes? There’s hope for change. This dynamic video course will empower you to address the root causes of disease through simple lifestyle strategies such as nutrition, exercise, comprehensive testing, and more. Join Dr. Wes Youngberg, author of Goodbye Diabetes, and Brenda Davis, world-renowned plant-based dietician, as they guide you through a hope-filled journey to undo your disease and reclaim your health. You will also have access to two bonus courses—Healthy on a Budget by Sherene Chou, and 8 Laws of Health by Dr. Randy Bivens, MD.
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9 hr 4 min
Video duration -
2 Ebooks
Free of charge -
92+ Recipes
Plant-based -
Certification*
Upon completion -
Instructors
Dr. Wes Youngberg, DrPH
Brenda Davis, RD
Sherene Chou, MS RD
Dr. Randy Bivens, MD -
* This is a certificate of completion acknowledging that you have successfully completed the course, and not a license or board certification.
Welcome to the Diabetes Undone 21-day Challenge
In the next 3 weeks, you will gain knowledge and develop new habits that will significantly transform your health journey. Knowledge is power and every day, you will have approximately 30 minutes’ worth of knowledge in the form of videos to watch. As well, we have designed a 21-day meal plan for you to follow.
Write your awesome label here.
-
9 hr 4 min
Video duration -
2 Ebooks
Free of charge -
92+ Recipes
Plant-based -
Certification*
Upon completion -
Instructors
Dr. Wes Youngberg, DrPH
Brenda Davis, RD
Sherene Chou, MS RD
Dr. Randy Bivens, MD -
* This is a certificate of completion acknowledging that you have successfully completed the course, and not a license or board certification.
Tip 1
Food
Take the time to carefully review the meal plan. Break it down into one week at a time and take note of all the ingredients you will need for the week so you can plan and shop for what you need.
We recommend that you start the 21-day Challenge on a weekend (like a Sunday) so you can review your meal plan for the upcoming week and shop for what you need on a weekend and not on a weekday when most people are busier and where you may not be able to find the time to grocery shop. We take a day off every week so you can use that day as a rest day, a diet cheat day (if you can live without a cheat day for 21 days, that is best) and a day to catch up if you missed videos.
Take the time to carefully review the meal plan. Break it down into one week at a time and take note of all the ingredients you will need for the week so you can plan and shop for what you need.
We recommend that you start the 21-day Challenge on a weekend (like a Sunday) so you can review your meal plan for the upcoming week and shop for what you need on a weekend and not on a weekday when most people are busier and where you may not be able to find the time to grocery shop. We take a day off every week so you can use that day as a rest day, a diet cheat day (if you can live without a cheat day for 21 days, that is best) and a day to catch up if you missed videos.
Watch the videos and take the time to learn to cook healthy if this is not something you’ve already learned to do. If you’re a beginner, you may make mistakes as you try each recipe but learning to cook is an essential skill for eating healthy on a budget. There’s a video for every recipe so you can learn how to cook the meal.
If you find a recipe that you like and is easy to prepare, you may want to eat that recipe as a substitute for other recipes on the meal plan during the 21 days. As well, we will have written instruction on “eating in layers” so that is something you will want to learn during the 21 days. Eating layers is key to prepping meals in advance so you can eat healthy but with less effort.
Some of you may be thinking that this course will just promote a vegan diet but that’s only partially true. We believe that the best diet (based on science) for your health is a plant-based, whole foods diet but if you can’t give up meat, remember to stick to yellow light meats (you’ll soon know what that means). We encourage you to try going plant-based for the duration of the challenge, whenever possible. If you wish to continue eating meat, the course will teach you the best kinds of meat to eat and which kind to stay away from. The key for the challenge is to eat LOW FAT and HIGH FIBER.
For the first two days, we encourage you to skip supper (the last meal of the day) and eat fruit instead. For the duration of the challenge, try to eat lighter meals for supper. And if you eat out during the 21 days, choose plant-based options if for no other reason than to limit your fat and calories for the duration of the challenge. And for the duration of the challenge, try to eliminate all calories from drinks. Just drink water. Skip the sugary drinks. Make it a point not to get calories from drinks during the challenge.
Tip 2
Exercise
If you are already exercising regularly, keep it up. If you’re not doing it already, incorporate cardio type exercises. At a minimum, walk 2 miles per day. If you can’t do 2 miles, start small and work up to it during the challenge. The key time to walk is right after meals. Try to walk for 20 min after lunch and dinner. If you can only walk for 10 min, that’s fine too. Just keep moving every day. Try to get 7,000 to 10,000 steps per day. Get a step counter. Park farther from the entrance when shopping.
Tip 3
Before You Start...
No matter what, the goal should be to do this program safely. If you follow the program closely, you may find your A1C and blood sugar dropping, and this could affect your medication and overall health. Make sure your physician knows you are taking this course and test yourself more often especially if you are following the meal plan closely.
Don't forget to download the workbook, journal, and cookbook. You can fill out the answers in the workbook by printing the pages out or do it on your device using our fillable pdf. This will help reinforce what you learn. Keep track of your progress with the 21-day journal. You can also explore over 92+ recipes found in the cookbook.
We wish you all the best during the challenge! Remember to stay focused, get plenty of sleep at night, stay on schedule with the videos, and make good food choices during the challenge. You can do this! Prepare to rewrite your health journey!
SPECIAL OFFER
Download Complimentary Workbook & Cookbook
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Download Diabetes Undone Workbook
Reinforce what you learn with this fillable workbook with quizzes and reflections for each episode that work in tandem with the 8-step program.
Download 21-Day Journal
Track your diet, activity, and mood with this fillable 21-day e-journal to turn what you learn into a lifestyle.
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Download From Plant to Plate: Diabetes Edition
Transform your health through the power of nutrition. 92+ delicious plant-based recipes, QR codes that lead to cooking videos of each recipe, and a plethora of dynamic.
You can also order a hard copy here.
What people are saying
This Can Be Your Story Too...
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This is the most comprehensive report I've ever seen on diabetes! I've never seen so much valuable info in one place! I've never had anyone explain it in such a great way!
Sam b.
6 months after starting the program, I was declared non-diabetic. I reversed it! It’s been one and a half years and I’m still not diabetic or prediabetic.
Tom Z.
I reduced my A1C from 9.5% to 5.8%. I reversed my diabetes and no longer have a need for insulin and several other meds!
K. F.
Meet the instructor for Diabetes Undone
Dr. Wes Youngberg DrPH
Dr. Wes Youngberg has over 25 years of clinical experience empowering clients to use integrative lifestyle therapies to prevent, reverse, or improve diabetes, heart disease, depression, and many other health conditions. He’s the author of Goodbye Diabetes and Hello Healthy.
Dr. Youngberg spent fourteen years on the island of Guam, where he directed a wellness program, researched the diabetes epidemic, and provided public health education and professional training for diabetes care.
He trained at Loma Linda University, earning a doctor of public health degree in clinical preventative care and a master of public health degree in nutrition. He is an assistant clinical professor for the Loma Linda University School of Medicine and Public Health. Dr. Youngberg is also a certified nutrition specialist and a founding director and fellow of the American College of Lifestyle Medicine.
Dr. Youngberg spent fourteen years on the island of Guam, where he directed a wellness program, researched the diabetes epidemic, and provided public health education and professional training for diabetes care.
He trained at Loma Linda University, earning a doctor of public health degree in clinical preventative care and a master of public health degree in nutrition. He is an assistant clinical professor for the Loma Linda University School of Medicine and Public Health. Dr. Youngberg is also a certified nutrition specialist and a founding director and fellow of the American College of Lifestyle Medicine.
MEET THE Co-INSTRUCTOR FOR DIABETES UNDONE
Brenda Davis RD
Brenda Davis, registered dietitian and nutritionist, is an internationally acclaimed speaker and leader in the field of plant-based nutrition. In 2007, she was inducted into the Vegetarian Hall of Fame.
Brenda is the author of nine award-winning books, including Defeating Diabetes, Becoming Vegetarian, Becoming Vegan, and Becoming Raw. Brenda added her expertise to Diabetes Undone by co-hosting the nutrition modules with Dr. Youngberg.
Brenda is the author of nine award-winning books, including Defeating Diabetes, Becoming Vegetarian, Becoming Vegan, and Becoming Raw. Brenda added her expertise to Diabetes Undone by co-hosting the nutrition modules with Dr. Youngberg.
MEET THE INSTRUCTOR for Healthy on a budget
Sherene Chou MS RD
Sherene is an award-winning dietitian and chef focused on building a more equitable and sustainable food system through the intersection of plant-based nutrition, food and social justice. She’s collaborated with national brands and institutions to build innovative programs that focus on culinary nutrition and community empowerment.
She co-developed the first Certificate of Training on Sustainable Food Systems for the Academy and was featured as one of Today’s Dietitian Magazine’s 10 RDs Making a Difference in 2019.
In 2020, she co-founded Food + Planet, an initiative to empower healthcare professionals to transform the food system. Most recently, she was featured in the New York Times on the importance of diversifying healthcare. You can follow her work @eatsustainablefoods on Instagram.
She serves as the Past Chair for the Academy of Nutrition and Dietetics, Vegetarian Nutrition Practice Group and serves on the Advisory Committee for the Teaching Kitchen Collaborative.
She co-developed the first Certificate of Training on Sustainable Food Systems for the Academy and was featured as one of Today’s Dietitian Magazine’s 10 RDs Making a Difference in 2019.
In 2020, she co-founded Food + Planet, an initiative to empower healthcare professionals to transform the food system. Most recently, she was featured in the New York Times on the importance of diversifying healthcare. You can follow her work @eatsustainablefoods on Instagram.
MEET THE INSTRUCTOR for 8 Laws of Health
Dr. Randy Bivens MD
Randy Bivens graduated from Loma Linda University School of Medicine, completing an internal medicine internship and a diagnostic radiology residency. Dr. Bivens is also president of Bivens Medical Corporation, an imaging consulting service. Dr. Bivens is happily married to Tami, a dietician and mother to three children: Alec, Cristian, and Savannah.
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