A man who reversed his type 2 diabetes has shared the four simple changes he made to get out of the “danger zone”. Rob Wilkinson, 55, received the shock diagnosis from his GP after a blood test in March 2023. The marketing and PR consultant from Argyll, Scotland, weighed 15 stone and had an HbA1c level — representing average blood sugar levels over two to three months — of 86 mmol/mol. The normal level for a person without diabetes is below 42 mmol/mol.

Rob Wilkinson, a 55-year-old marketing and PR consultant from Argyll, Scotland, has successfully reversed his type 2 diabetes by implementing four straightforward lifestyle changes. After a routine blood test in March 2023, Rob’s doctor delivered the unsettling news of his diagnosis. At the time, Rob weighed 15 stone, and his HbA1c level—a measure of his average blood sugar over the last two to three months—stood at 86 mmol/mol, significantly higher than the healthy threshold of 42 mmol/mol.

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Rob elaborated, “Living in Argyll offers me breathtaking hiking opportunities. I immediately set out to explore the picturesque hills and lochs that define this beautiful region of Scotland.”

Recalling his past, Rob mentioned, “In my youth, I was quite active in sports like rugby, football, and badminton. However, after relocating from Yorkshire three years ago, I fell into a sedentary routine, not helped by my home-based, computer-bound job.”

Rob admitted, “I was initially skeptical about the ‘10,000 steps’ trend but knew it had to be part of my new lifestyle. I bought an affordable activity tracker and committed to walking 10,000 steps each day. I’ve managed to maintain that goal consistently since then.”

Rob added: “This was no iron man mission but merely an attempt to instil movement with conviction into my daily life. It’s easy to rack up the steps in the comfort of your own home.

“Dance like no one is watching and spend a few minutes doing it every day! Music helps a lot.”

Meanwhile, his supermarket shop “underwent a dramatic sea change”. Rob ditched processed foods and addictive high-salt and sugar items, swapping them for more fresh fruit and vegetables, unsalted nuts and sourdough bread. Shredded Wheat, soups and salad became staples of his diet.

He said: ”It isn’t easy. Time and again I ‘fell off the wagon’ for short stints back in my old world of unhealthy takeaways, too much alcohol (I love a dram or two!) and too little exercise.

“But it soon became apparent that I would feel tired, listless and pretty damn rubbish every time I suffered one of those ‘falls’. They still happen but far less frequently.”

More than 5.8 million people in the UK are living with diabetes. Nine in 10 have type 2 diabetes, which is often linked to lifestyle.

Rob found there was a lot of conflicting and confusing advice about diet and diabetes, but his winning formula helped him stay on track and lose two stone.

He said: “Six months later I returned to my surgery to discover I was out of the danger zone. I was pretty damn pleased with my progress.

“The regular check-ins and check-ups ever since have stayed fairly steady but it was clear that this is a battle that was ongoing. All we ever try to do in life is gain a few more fantastic moments and embrace the now.”

Since transforming his life, Rob has used his newfound energy to travel extensively to countries including Brazil, Nepal, Thailand, Kyrgystan and Bhutan. He often averages around 25,000 steps a day on these adventures.

He added: “No one knows what is around the corner but, by taking ownership of diabetes, you can make changes for the better.”