Feel Better, Live More with Dr Rangan Chatterjee

Episode #611: How To Use Food To Transform Your Health, Reverse Type 2 Diabetes & Improve Your Mood (with Dr David Unwin)
Date: January 14, 2026
Guest: Dr David Unwin, NHS GP & Low Carb Pioneer

Episode Overview

This episode explores the transformative power of dietary and lifestyle changes in reversing type 2 diabetes, improving metabolic health, and enhancing overall mood and wellbeing. Dr Rangan Chatterjee is joined by Dr David Unwin, a leading NHS general practitioner, pioneer of low-carb interventions within standard UK practice, and a self-experimenter who reversed his own type 2 diabetes. Together, they break down misunderstood symptoms of early metabolic dysfunction, share real-world case studies, and challenge the normalization of ill health in modern society. The conversation is data-rich, practical, and full of hope—proving change is possible at any stage.

Table of Contents

• Main Themes
• Key Discussion Points
• Personal Stories & Transformations
• Core Principles for Diet & Lifestyle
• Challenging Myths & Confronting Skepticism
• Real-World Data: Diabetes Remission
• Food Addiction & Maintenance
• Practical Strategies & Resources
• Prevention & Policy Vision
• Memorable Quotes & Moments
• Useful Resources & Links

Main Themes

• Metabolic Health as the Root of Wellbeing: Early signs of poor metabolic health are often missed, misattributed to aging, and yet can be reversed with lifestyle change.
• Dietary Approaches to Remission: Real practice evidence for low-carb diets in reversing type 2 diabetes, reducing medication reliance, and improving life quality.
• Hope and Empowerment: No matter the age or health state, it’s possible to reclaim health through small, consistent changes.
• Challenging Systemic Norms: Critique of entrenched medical paradigms—normalizing chronic illness, inadequate informed consent, and lack of emphasis on prevention.
• Pragmatic Advice: Simple, low-cost, family-friendly, and pragmatic guidance for everyone—from whole food swaps to dealing with food addiction.

Key Discussion Points

1. Understanding Metabolic Dysfunction

• Only 1 in 8 adults is metabolically healthy (00:01–04:00)
• Early symptoms: post-meal fatigue, belly fat, brain fog, low mood, irritability, and high blood pressure—often misattributed to “aging”
  • "If your belly is more than half your height, you may have a problem." (05:10, Dr Unwin)
  • Brain fog, frettiness, fatty liver, and high triglycerides as additional markers (06:31–08:00)

2. Normalization of Poor Health

• Many signs regarded as “normal aging” are actually early insulin resistance symptoms (08:19–09:19)
• "We're beginning to normalize chronic ill health and the danger of that..." (22:11, Dr Unwin)

3. Personal Transformation

• Dr Unwin’s journey from tired, disillusioned GP with type 2 diabetes to energetic, medication-free, passionate advocate (10:35–19:15)
  • Outrunning grandkids at 67 and feeling younger than he did at 55

4. Pivotal Encounters

• Patient & wife as catalysts for change: A "formidable" patient reverses diabetes before Dr Unwin’s eyes, prompting humility and curiosity (13:00–17:21)
  • "If only you had told me that it wasn't just sugar I should be avoiding, but the starchy carbohydrates that break down into sugar—you're my doctor, but you never mentioned that once."
• Wife Jen (a clinical health psychologist) introduces behavior change and hope as medical tools (17:21–19:15)

5. Dietary Intervention in Practice

• Core approach: Low-carb, whole-food, nutrient-dense, higher-protein, and less processed foods (30:45–36:48)

  • Teaching using "teaspoons of sugar equivalents" for starchy foods (33:26)
    • 150g rice ≈ 10 tsp sugar; baked potato ≈ 9 tsp; banana ≈ 5–6 tsp

• The importance of individualized, informed choice: empowering patients with data, not just prescriptions (40:16–44:19)

  • Active collaboration over paternalistic models in the consultation process

6. Common Pushbacks

• Addressing misconceptions about ketoacidosis vs. physiological ketosis (53:21–54:26)
• Cardiovascular, kidney health, and lipid profiles all improved in practice data—contradicting earlier skepticism (67:15–69:04)

Personal Stories & Transformations

• Dr David Unwin’s Story (10:35–21:16)

  • From “dumpy, middle aged, fed up” to energetic, running GP
  • "Now I can out sprint my grandchildren...and I'm 67!"

• Patient Case: Dan (30:45–36:04)

  • Diagnosed at 39 with extremely high blood sugar (HbA1c of 96)
  • Offered a choice: lifelong medication or lifestyle change; used CGM to identify bread & breakfast cereals as blood sugar triggers; achieved control through dietary adjustment

• The Angry Patient (13:00–15:44)

  • Bypassed doctor’s pharmaceutical approach; achieved drug-free remission via low-starch diet; challenged Dr Unwin to update his “schoolboy physiology”

Core Principles for Diet & Lifestyle

Recognize Early Warning Signs

• Fatigue after meals, increase in belly size, cognitive changes, mood shifts, blood pressure elevation

Dietary Change

• Major focus on:
  • Increasing protein: meat, eggs, fish, full-fat dairy, nuts (49:39–51:34)
  • Reducing/avoiding starchy carbs: bread, pasta, rice, potatoes, cereals, processed snacks/sweets
  • Maximizing green vegetables and nutrient density
• Recipe adaptation: almond/gram flour swaps for baking; practical meals for the whole family (49:39–51:34)

Satiety and Adaptation

• Most experience less hunger; some get “keto flu” for a few days during transition (51:34–53:21)
  • Explanation: shifting from a “sugar-burning” to “fat-burning” metabolism; dual-fuel engine analogy

Long-Term Maintenance

• No “cheat days” for some (especially if food addiction is present), as reintroducing sugar leads to cravings and mood disturbances (109:56–110:47)

Challenging Myths & Confronting Skepticism

• Informed Consent: Prescribing lifelong medication without explicitly presenting lifestyle options and side effects is fundamentally unethical (44:19–48:22)

• Guideline Dogma: Young doctors confuse guidelines for immutable rules; need room for clinical curiosity and patient individuality (91:37–94:43)

  • "Guidelines are not tram lines—they're guidelines...experience and expertise is key."

• Public Health: Modern food environment is the main driver, not inevitable genetics (21:16–22:11)

• Critique of Bariatric Surgery: Helps some, but doesn’t address behavioral root cause—lifestyle change is essential for long-term remission (79:28–81:49)

Real-World Data: Diabetes Remission

Practice population: 10,000
Diabetes patients gone low carb: ~60%
Outcomes: (60:45–65:40)

• 50% in drug-free remission at 3 years
• Further 48% with significant improvement, sometimes on less medication
• Only 2% worse at three years; diabetes typically seen as a progressive disease

"The average improvements are better than drugs for diabetes." (62:04, Dr Unwin)

• Cost saving: £370,000 less spent on drugs vs. local practices since 2018
• Replicated globally: NZ, Australia, Malaysia, Americas
• Pre-diabetes: 93% back to normal with low-carb intervention
• Newly diagnosed diabetes: 73% achieve drug-free remission
• Longer you wait, less likely for full remission (stitch in time)

Food Addiction & Maintenance

• Addiction to ultra-processed carbohydrates is a core obstacle (101:42–108:23)
• Maintenance is “the holy grail”—addressing food addiction in group consultations is crucial
  • "If you don't address ultra processed food addiction, you will fail." (107:04)
• 14% of UK population estimated to be food addicts; 600% more likely to develop type 2 diabetes; almost all patients in group consults screen positive for food addiction

Practical Strategies & Resources

Food Swaps & Cooking:

• Protein-based meals, almond/gram flour recipes, green veg
• Frozen & budget options: “Low carb on a budget”
• FreshWell App: NHS-endorsed, free, with recipes and tips (122:13–124:54); FreshWell App

Community & Social Media:

• Low Carb GP (@lowcarbgp) on X/Twitter
• Public Health Collaboration (PHC): "Teaspoon of sugar" infographics, diet sheets, recipes (137:35–138:50) Public Health Collaboration

Monitoring:

• Continuous Glucose Monitors (CGMs): powerful education even for pre-diabetics

Family Impact:

• Dr Unwin’s own extended family have adopted low-carb approaches; grew from resistance to embracing and even outperforming peers in health markers (116:33–120:34)

Prevention & Policy Vision

• Systemic barriers: NHS is reactive, not preventive (127:03–129:06)
• Policy suggestions (Prime Minister for a day!):
  • Tax ultra-processed foods; subsidize local, whole foods
  • Restrict planning permission for new fast food outlets (success in Gateshead)
  • Fund longer GP consultations before placing on lifelong meds for shared informed choice—cost saving long-term (132:24–133:20)
  • Expand fasting insulin testing and CGM access for early detection (133:51–134:59)

Memorable Quotes & Moments

• "I'm 67 now and I run regularly, which would have been impossible when I was younger." (09:19)
• "It's never too late to change." (20:20)
• "We are sleepwalking into something so serious... my youngest patient with type 2 diabetes is 12 years old." (39:24)
• "Guidelines are not rules that must be obeyed—they're guidelines." (92:05)
• "If we can't maintain improvement, we are wasting our time, and part of maintenance... is addressing food addiction." (107:04)
• On food addiction: "His wife discovered he was eating crusts of bread out of the bin... she put detergent on the crusts; he still ate the bread!" (104:05)
• "We're eating in a perpetual autumn for a winter that never comes." (57:25)
• "Notice when you're at your best, start noticing... individualize your diet to suit you." (78:06)
• "Informed consent... that's the bedrock of what we must be." (46:51)
• "Be curious. Notice what works. Consider a continuous glucose monitor." (136:47)

Useful Resources & Links

• Dr David Unwin

  • Twitter/X: @lowcarbgp
  • PHC “Teaspoon of Sugar” Resources
  • Caldesi & Unwin Low Carb Recipe Books

• FreshWell Low Carb App (NHS-approved, free):

  • FreshWell App Download

• Public Health Collaboration

  • PHC Main Site

• Recommended Reading:

  • “Beat the Diet Trap” by Dr John Briffa

Final Advice (For Listeners Inspired to Act)

"If you're already on drugs for diabetes, before you make a massive change to your diet, consider how that might affect your medication... check with your doctor before you cut the carbs dramatically. ... Go to the Public Health Collaboration website for free resources. Be curious, notice what works, and never forget: it's never too late to change." (137:35–138:50)

End Message:
Dr Unwin and Dr Chatterjee’s conversation is a compelling call for curiosity, self-experimentation, and evidence-based hope. Even with years of chronic poor health, change is possible. By understanding our bodies, questioning health dogma, and prioritizing real food, everyone can take a first step toward health that lasts a lifetime.