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The programme
A phased coaching programme for people with type 2 diabetes, prediabetes or excess weight. Not a diet I hand you and wish you luck with: a plan, a team behind it and somebody checking in every week.
It is a coaching programme to lower blood glucose and lose fat without banned-food diets, in four phases: DESPEGA, CONQUISTA, DOMINA and SUEÑA. It includes an eating plan, adapted strength training, education, and weekly follow-up with daily support. Everyone starts somewhere different and moves at their own pace.
The goal is not just a number going down. It is that you move away from the risk of complications, that you travel and eat without fear, that you have energy for whatever you feel like, and that you like what you see again. In his words: quality of life, vitality and freedom.
The journey
Everyone starts from a different place and takes as long as they take. Some people need more than a year to go from phase 1 to phase 2, and that is perfectly normal.
Phase 1 · DESPEGA
Lower fasting glucose and HbA1c, lose fat and get your energy back.
Goals
What for
To take the first step and prove to yourself that it is possible, and to leave behind the tiredness and the fear of certain foods.
Phase 2 · CONQUISTA
Reach a normal HbA1c, or one in the prediabetes range, on less medication or none.
Goals
What for
To take back control and stop depending on more and more pills, insulin units or other injections.
Phase 3 · DOMINA
Put type 2 diabetes or prediabetes into remission.
Goals
What for
To live without the daily worry about glucose, with security and autonomy.
Phase 4 · SUEÑA
Your best version.
Goals
What for
To enjoy life in full health and share it with the people you love.
Six things, and none of them is a PDF I send you so you can get on with it: an initial assessment, a flexible eating plan with no banned foods, training that is adapted and reviewed, practical education, weekly follow-up with daily support, and video reviews.
Before and after
Real photos of people in the programme, shared with permission. Tap any of them to see the full case.
Follow-up, from the inside
Real screenshots from day to day, with other people's names and faces covered.
About three months, and that is not a marketing figure: HbA1c summarises your last two or three months of glucose because your red blood cells live around 120 days. Repeating the test after four weeks is pointless, because it still carries the weeks before.
That has two consequences. The good one: by around the third month there is finally a piece of paper that can prove you right. The one almost nobody says: that paper is the beginning, not the end. Type 2 diabetes and prediabetes take years to show up, so nobody resolves them in three or four weeks. A quarter is the start of the road.
That is why this is not sold by the week. Fernando, one of the cases I publish, has been going for more than two years — and at 68 he plays golf with heavier clubs than he did at 65.
Anyone looking to drop weight fast for an event, anyone who wants a diet emailed over and no further conversation, and anyone expecting their medication to be withdrawn here. That last one is always the doctor’s decision.
And one more thing, and I would rather say it out loud: some people, for various reasons, will not reach remission. It does not stop them moving through the phases or improving their quality of life enormously, but it is better known before starting than after.
Questions
No. The plan adapts to what you eat and to your schedule, with no extreme bans. Restrictive diets fail precisely because they cannot be sustained, and what cannot be sustained is no use to you.
Less than 30 minutes a day. Guidelines recommend 150 weekly minutes of moderate activity plus two or three strength sessions per week: that fits into half an hour a day and needs no gym.
Medication is always adjusted by your doctor. What the programme does is improve your values so that adjustment becomes possible. Many people manage to reduce it or avoid starting it, always under medical supervision and never on their own.
Yes, although the goal changes: improving your glycaemic control and body composition, coordinated with your medical team. Full remission is less frequent in that case, and I will tell you so honestly from the start.
There is no end date: there are four phases and everyone moves at their own pace. By around the third month a blood test can already prove you right, because HbA1c reflects your last two or three months. But a quarter is the start of the road, not the end: type 2 diabetes takes years to appear and is not resolved in three weeks.
The price is not on the website because the support is not the same for everyone: someone with newly found prediabetes does not need the same as someone who has been on medication for years. I tell you on the first call, with the exact price and before you decide anything. That call is free and carries no commitment.
The programme is online and can be followed from anywhere in Spain. Follow-up is continuous and personal.
Let's talk
Tell me about your case on a call. If I can help you I will explain how, and if I cannot, I will tell you that too.
Which one is you? Pick it and WhatsApp opens with the message already written:
Prefer Instagram? Message me on Instagram or tell me right here
First call free · No commitment · Online, anywhere in Spain
Instagram @pabloberna.enf Email pabloberna.enf@gmail.com
Calls are booked in the calendar or in writing: I do not take unscheduled calls. What happens on the first call and how to book it
Please note. This programme supports and complements your medical treatment; it does not replace it. No medication change is made without your doctor.
