175: Natural Healing Show with Catherine Carrigan and guest diabetes prevention facilitator Arunima Haldar175: Natural Healing Show with Catherine Carrigan and guest diabetes prevention facilitator Arunima Haldar
UK Health Radio Podcast
Catherine Kerrigan talks with diabetes prevention facilitator Arunima Haldar about practical ways to reduce the risk of type 2 diabetes. They focus on realistic shifts in diet, exercise, sleep and stress that may help move blood sugar back towards a healthier range.
46:44•24 May 2026
Small Steps, Big Change: Preventing Type 2 Diabetes with Everyday Choices
Episode Overview
- Type 2 diabetes and prediabetes can often be prevented through consistent lifestyle changes in food, movement, sleep and stress.
- Even a modest 5–7% weight loss can significantly improve insulin handling and reduce diabetes risk.
- Aim for regular physical activity, including walking and some strength training, to boost insulin sensitivity and burn more calories through muscle.
- Prioritise unprocessed foods, plenty of vegetables and sensible portions rather than extreme carbohydrate restriction.
- Good sleep hygiene and daily stress-reduction practices help calm cortisol and support a healthier metabolism.
“First and foremost, don’t lose heart. Start with yourself. Just know it’s preventable.”
How do people manage co-occurring mental and physical health issues while recovering? This conversation between medical intuitive healer Catherine Kerrigan and diabetes prevention facilitator Arunima Haldar focuses squarely on one big question: how much of type 2 diabetes can be avoided with everyday lifestyle changes? Arunima shares how a strong family history of diabetes and her work as a Duke-certified health and well-being coach pushed her towards specialising in prevention.
Growing up in India with a carb-heavy diet, then meeting clients in the US living with obesity, hypertension and diabetes, she saw the same pattern repeat. Her message is simple and reassuring: type 2 diabetes and prediabetes are largely lifestyle-related, and, as she puts it, “First and foremost, don’t lose heart. Start with yourself. Just know it’s preventable.” The chat breaks down diabetes in plain language: what it is, why insulin resistance matters, and who’s most at risk.
There’s a clear explanation of A1C tests, hypoglycaemia versus high blood sugar, and why even younger people can be affected if they’re obese. Catherine adds her own health history and clinical experience to show how monitoring blood sugar and making consistent, realistic changes can shift the numbers. You’ll hear practical tips on food (more real food, fewer packets, half a plate of veg, portion control), why completely cutting carbs can backfire, and how even a 5–7% weight loss can help.
Arunima also stresses the power of exercise, from walking to strength training, plus breathing practices and yoga-style relaxation to calm stress hormones. Sleep gets its own spotlight, with down-to-earth advice on “sleep hygiene” to help bring cortisol down and support healthier metabolism. The tone stays warm and encouraging throughout, with plenty of emphasis on baby steps, kaizen-style changes and enjoying life while getting healthier.
For anyone worrying about blood sugar, this is a gentle reminder that small, steady shifts really can change the direction of your health story. What’s one tiny tweak you could start with today?
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