Why Your Doctor's Prescription Might Not Be Your Only Option: The Science Behind Lifestyle Medicine

I have been hearing it more and more from new clients: "My doctor says I need to start medication." Pre-diabetes, high triglycerides, elevated cholesterol, high blood pressure.

The prescription pad comes out almost automatically these days.

But here is what I wish more people knew, and what the latest research confirms: lifestyle interventions are actually more effective than medication for preventing pre-diabetes from becoming Type 2 diabetes.

1 In fact, the NHS's own Diabetes Prevention Programme has shown that lifestyle changes can reduce the risk of developing Type 2 diabetes by more than a third for people completing the programme.

2 Let me be clear: I am not anti-medication: There is absolutely a time and place for it, and you should never stop taking prescribed medication without your doctor's guidance, but what concerns me is how quickly we reach for pills when the evidence shows that targeted lifestyle changes; proper nutrition, strength training, quality sleep, and stress management; can not only prevent disease but actually reverse it.

The Numbers Don't Lie

The statistics are sobering: Around nine out of 10 people with diabetes have type 2, and there are currently two million people in England at high risk of developing type 2 diabetes. It is a leading cause of preventable sight loss in people of working age and a major contributor to kidney failure, heart attack, and stroke.

As well as the human cost, type 2 diabetes treatment accounts for around 10% of the annual NHS budget.

Yet research consistently shows that lifestyle interventions can reduce the risk of pre-diabetes progressing to type 2 diabetes by an astounding 58%.

I have seen this firsthand with my clients: Men and Woman in their 40s and 50s who were told they were heading towards diabetes, who made committed changes to their training and nutrition, and who six months later had their doctors telling them they were no longer pre-diabetic. No medication needed.

Why Strength Training and Nutrition Beats the Treadmill for Blood Sugar Control

If you're concerned about blood sugar, cholesterol, or triglycerides, here's something that might surprise you: resistance training is more effective than aerobic exercise for improving blood sugar control.

I know what you are thinking; shouldn't I be doing more cardio? Whilst cardiovascular exercise certainly has its place (the British Heart Foundation recommends at least 150 minutes a week of moderate-intensity aerobic exercise); research shows that resistance training is superior for improving glycaemic control in people with type 2 diabetes.

Why? When you build muscle through strength training, you're creating more "storage space" for glucose. Your muscles become more insulin-sensitive, meaning they're better at pulling sugar out of your bloodstream and using it for energy. In one study, just 10 weeks of resistance training significantly improved HbA1c levels (the gold standard measure of blood sugar control) in adults with type 2 diabetes.

This is why my training programmes focus heavily on progressive strength work; not just to help you look better, but to fundamentally improve how your body processes the food you eat. (Looking better is just an added benefit)

Muscle Mass: Your Longevity Insurance Policy

Here is something that doesn't get talked about enough: muscle mass is one of the strongest predictors of how long you'll live.

Leading researchers in ageing and muscle health are unequivocal: muscle mass is strongly related to mortality amongst older adults.7 Higher levels of muscle mass are directly linked to a longer, healthier life.

Starting in our 40s and 50s, we lose muscle at a rate of about 0.47% per year if we don't actively work to maintain it.9 That might not sound like much, but over a decade, that's nearly 5% of your muscle mass gone. Over two decades? Ten per cent.

This isn't just about aesthetics or strength; though those matter too. It is about your quality of life.

• Can you get up from the floor easily?

• Can you carry your grandchildren?

• Can you travel without worrying about mobility?

Muscle mass is the foundation of all of it.

The Sleep Connection You're Probably Ignoring

I ask every new client about their sleep, and I am often met with a dismissive wave: "Yeah, I don't sleep great, but who does?"

Here is why that matters more than you think: poor sleep quality is significantly associated with elevated triglyceride levels. In fact, people with poor sleep quality have a 1.44-fold higher risk of having problematic triglyceride levels, regardless of other factors.11

Sleep isn't a luxury; it's a pillar of metabolic health. When you are not sleeping well, your body struggles to regulate blood sugar, manage inflammation, and control appetite hormones. I work with my clients not just on what happens in our training sessions, but on the other 23 hours of the day, including sleep hygiene and stress management.

Heart Rate Variability: Your Body's Stress Barometer

There has been increasing interest in heart rate variability (HRV) as a measure of health and stress. You might have seen headlines suggesting that monitoring your HRV could "improve your sleep, beat stress and help spot early signs of illness."

As Dr Malcolm Finlay, a consultant cardiologist at Barts Health NHS Trust, explains, whilst wearable technology shows promise, HRV is best understood as a general indicator of stress or relaxation levels rather than a diagnostic tool.

This is what is important to understand: HRV measures the variation in time between heartbeats. Higher variability generally indicates better cardiovascular fitness and resilience to stress, whilst lower variability can be associated with chronic stress, poor sleep, and metabolic dysfunction:

But as Dr Finlay notes, improving your HRV doesn't directly improve your health; rather, improvements in your health (through better sleep, nutrition, exercise, and stress management) can positively change your HRV.

This is why I don't obsess over HRV numbers with clients. Instead, we focus on the fundamentals: strength training, quality nutrition, restorative sleep, and stress reduction. When you get those right, your HRV; and more importantly, your actual health; improves as a natural consequence.

Why My Background as an Accountant Actually Helps

You might wonder what being a former accountant has to do with personal training. Everything, actually.

The business clients I work with; are people who are managing a lot, businesses, families, homes and more, we live in a world of data, metrics, and ROI. They understand that you simply cannot manage what you don't measure. So we track everything: weight, body composition, blood markers, sleep quality, strength gains, energy levels.

But more importantly, I understand the pressure you are under. The long hours, the stress, the travel. The feeling that there's no time left for yourself. I have lived it; I know what it's like to put your health last because everything else feels urgent.

That's why my approach isn't about adding more to your plate; it's about making strategic, high-impact changes that fit into your life as it actually exists, not some idealised version of it.

The Comprehensive Approach That Actually Works

The American College of Lifestyle Medicine identifies six pillars of health that, when addressed together, create remarkable results:

1.Plant-predominant nutrition (not restrictive dieting, but sustainable eating)

2.Regular physical activity (with emphasis on strength training)

3.Restorative sleep (7-9 hours of quality sleep)

4.Stress reduction (because chronic stress sabotages everything else)

5.Social connectedness (humans aren't meant to do this alone)

6.Avoiding risky substances (moderation in alcohol, no smoking)

When I work with clients, we address all of these areas. Not all at once; that would be overwhelming; but systematically, building sustainable habits that compound over time.

Real Results: What's Possible

I am not going to promise you will lose 30 pounds in 30 days or that you will never need medication. What I will tell you is what I have seen happen when people commit to this approach:

•Pre-diabetes reversed, with HbA1c levels returning to normal range

•Triglyceride levels dropping from dangerous to healthy

•Blood pressure normalising without medication increases

•20-30 pounds of fat lost whilst gaining muscle and strength

•Chronic back pain eliminated through proper movement and strength

•Energy levels that feel like "turning back the clock a decade"

•Doctors reducing or eliminating medications

These aren't anomalies.

This is what happens when you give your body what it actually needs.

The Opportunity (And Why It's Rare)

I am sharing all of this because you health matters, it is your most important asset.

I have been fortunate to work with many of my clients for over a decade.

If you're a professional or a busy mum in your late 40s, 50s, or early 60s, and you're concerned about where your health is heading; whether it is a doctor's warning about pre-diabetes, worrying blood work, weight that won't budge, or just feeling like you've lost your edge; I'd like to talk with you.

This isn't about gruelling gym sessions or restrictive diets. It is about a strategic, evidence-based approach to reclaiming your health, delivered in the privacy and convenience of your own home.

Personal Trainer for Over 50s in Leamington Spa

As a personal trainer for over 50s in Leamington Spa, I help clients reverse pre-diabetes, lower blood pressure and regain energy through evidence-based lifestyle medicine and strength training.

What Happens Next

If this resonates with you, here's what I suggest:

Book a Free Consultation - We will have a straightforward conversation about where you are, where you want to be, and whether my approach is right for you. No pressure, no sales pitch.

Or, if you'd like to learn more first, download my free guide: "The Busy Professional's Guide to Reversing Pre-Diabetes"; It's a practical, evidence-based resource that will give you immediate value, whether you ever work with me or not.

A Final Thought

I spent years in accounting, helping people make smart decisions about finances; I have dedicated the last 15 years to helping people make the smartest investment there is: in their own health.

The return on that investment?

• More years with the people you love.

• More energy for the work that matters to you.

• More confidence in your body.

• Freedom from the fear of declining health.

That is worth more than any portfolio.

Jon Bell is a personal trainer based in Leamington Spa, specialising in health transformation for busy professionals over 50. A former accountant, Jon brings a data-driven, results-focused approach to fitness and nutrition, with particular expertise in reversing pre-diabetes, managing weight, and improving key health markers through strength training and lifestyle medicine.

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Footnotes

1.Rosenfeld RM, Grega ML, Gulati M, et al. Lifestyle Interventions for Treatment and Remission of Type 2 Diabetes and Prediabetes in Adults: A Clinical Practice Guideline from the American College of Lifestyle Medicine. Am J Lifestyle Med. 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC11949759/ ↩ ↩2

2.NHS England. NHS Diabetes Prevention Programme (NHS DPP). https://www.england.nhs.uk/diabetes/diabetes-prevention/ ↩ ↩2 ↩3

3.Wang Y, Chai X, Wang Y, et al. Effectiveness of different intervention modes in lifestyle intervention for the prevention of type 2 diabetes. J Med Internet Res. 2025. https://www.jmir.org/2025/1/e63975/ ↩

4.Kobayashi Y, et al. Strength training is more effective than aerobic exercise for improving glycaemic control and body composition in people with normal-weight type 2 diabetes. Diabetol Metab Syndr. 2023. https://pubmed.ncbi.nlm.nih.gov/37493759/ ↩ ↩2

5.British Heart Foundation. 3 exercises that are best for heart health. July 28, 2022. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/exercises-heart-health ↩

6.Bweir S, et al. Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes. Diabetol Metab Syndr. 2009. https://dmsjournal.biomedcentral.com/articles/10.1186/1758-5996-1-27 ↩

7.InsideTracker. Dr. William Evans—Why Muscle Mass is a Marker of Longevity. June 11, 2024. https://www.insidetracker.com/a/articles/dr-william-evanswhy-muscle-mass-is-a-marker-of-longevity ↩

8.Atlantic Health. The importance of muscle mass on healthy ageing. September 21, 2024. https://www.atlantichealth.org/health-articles/healthy-living/muscle-mass ↩

9.Halma M, et al. Reversing Decline in Ageing Muscles: Expected Trends. PMC. 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC11755481/ ↩

10.Pintacom J, et al. The Association Between Poor Sleep Quality and Lipid Profile. PMC. 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC11941784/ ↩

11.Avelino DC, et al. Triglyceride-glucose index is associated with poor sleep quality in apparently healthy subjects. Arch Endocrinol Metab. 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9983794/ ↩

12.Finlay M. Could knowing your heart rate variability improve your health? Barts Health NHS Trust. January 29, 2024. https://www.bartshealth.nhs.uk/blogs/could-knowing-your-heart-rate-variability-improve-your-health-16153 ↩ ↩2

13.McCraty R, Shaffer F. Heart Rate Variability: New Perspectives on Physiological Mechanisms, Assessment of Self-regulatory Capacity, and Health Risk. Glob Adv Health Med. 2015. https://pmc.ncbi.nlm.nih.gov/articles/PMC4311559/