Health
November is Diabetes Awareness Month – Three Simple Lifestyle Changes to Reverse Insulin Resistance

by Cellular Health Specialist, Dr. Bill Cole
If you or a loved one has type-2 diabetes, chances are pretty good you’ve heard the term “insulin resistance” bandied about from time-to-time. But this Diabetes Awareness Month, according to Dr. Bill Cole, founder of the Cellular Health Accelerator Program, it’s time to get educated on these phrases and how they tie into your cellular health – and how this knowledge can empower you to take control of your health and your body’s needs.
Insulin resistance – one of the hallmarks of type-2 diabetes – occurs when cells in your muscles, body fat, and liver start resisting or ignoring the signal that the insulin hormone is attempting to put out. As a result, your muscles and organs stop grabbing glucose, the body’s main source of fuel, out of the bloodstream and feeding into the cells.
Sounds grim, right? It doesn’t have to be. There are ways to retrain your cells to respond to insulin as they should – but it all begins with what you eat and how you live. Here are some simple lifestyle and diet changes you can implement to begin countering – and even reversing – the negative impacts insulin resistance can have on your body.
Negative Impacts of Insulin Resistance
While diets primarily consisting of carb-heavy, processed food are largely to blame for insulin resistance, toxins also play a big role. Researchers estimate that 30 percent of type-2 diabetics are suffering from the disease because of exposure to toxic chemicals: BPAs, insecticides, and pesticides chief among them. These toxins settle into our bodies and inflame our cells, leaving them too damaged to function the way they were designed to.
When cells stop responding to insulin as they should, bodies lose the ability to effectively use glucose. That glucose buildup in the blood leads to issues like obesity, high blood pressure, and cholesterol – which are often referred to as “metabolic syndrome.” This resistance isn’t unique to insulin as well; thyroid hormones can often cause similar symptoms for similar reasons.
The good news is that this resistance is treatable, often with diet and lifestyle changes. Reducing inflammation is key to restoring cell membrane health, and by doing this sooner rather than later, you can elevate your quality of life and ensure that these habits will help you manage your condition for years to come.
Cut Back
It’s a refrain you’ve probably heard countless times, but cutting back on sugars and refined carbs will go a long way in encouraging and maintaining cellular health. Processed food does a lot of harm to your body’s cellular function, and you’d be surprised at what switching to a nutrient-dense, whole food diet can do.
Additionally, be mindful of when you’re eating, in addition to what. Intermittent fasting – and fasting in general – has been found to increase the body’s sensitivity to insulin. Try restricting your eating to an eight-hour window as early in the day as you can, and try to avoid nighttime eating and snacking. As always, be sure to consult with healthcare professionals before making any diet changes.
Reduce Your Toxic Load
Remember all those toxins I discussed a while ago? They’re more prevalent in your everyday life than you might think. From beauty and cleaning products to water bottles and cookware, these toxins can leak into your food, drink, and skin faster and more often than you realize.
Invest in BPA-free cookware and food storage, and be sure not to store any hot foods in plastic containers. Same goes for microwaving; plastic can seep into your food if the food or the plastic gets hot, so if you want to microwave something, transfer it into a glass or microwave-safe ceramic bowl or plate before you do.
Water bottles are another common source of BPAs and other toxins. If you use a reusable water bottle, chances are pretty good you’re not cleaning it as often as you should. Mold can grow quickly on damp, dark surfaces, so be sure you’re handwashing your bottles frequently.
Also keep in mind that, while plastic and silicone water bottles are the most popular, they’re not the best for your health; stainless steel water bottles, while darker than their plastic counterparts, are a much better option when it comes to toxins. Plus, if you enjoy cold water, those stainless steel water bottles are better insulated than plastic. Just make sure you wash them frequently!
Stay Active, Always
Again, you’ve probably heard this many times before, but it bears repeating: Whether you’re focused on building muscle, toning up, or reducing fat, staying active every day is an important part of ensuring cellular health and rejuvenation. Exercising at least 30 minutes a day every day – or as much as your energy levels will allow – will go a long way in improving not just your cellular health, but your overall health from top to bottom.
Reversing insulin resistance can be as simple as making small, sustainable lifestyle changes that will drastically improve your physical health and overall wellbeing. This Diabetes Awareness Month, pay close attention to the areas of your life where you can invest in your cellular health. Your insulin levels, body, mind, and spirit will thank you!
About Dr. Bill Cole
Dr. Bill Cole, the founder of the largest functional medicine group of its kind, has created the Cellular Health Accelerator Program that helps people to be well, feel well, and age well. He has already helped to transform the lives of thousands and has spoken on stages across the nation. For more information, visit http://drbillcole.com
Health
How a Quiet Fulham Clinic Became London’s Most Coveted Wellness Secret

Byline: Gerome Alvarez
In London’s cutthroat wellness landscape, few businesses manage to capture community attention without fanfare or celebrity endorsements. Yet Spa & Massage Fulham has accomplished exactly this, weaving itself into the cultural fabric of one of London’s most discerning neighborhoods within weeks of its September 2025 opening. The phenomenon began as whispers among friends, colleagues, and neighbors—all independently discovering what would soon become known across social media platforms as “the best massage in London.”
This organic word-of-mouth growth reveals something deeper than marketing prowess; it signals a genuine transformation in how Londoners approach wellness and self-care. The clinic at 709 Fulham Road represents more than successful business expansion; it embodies a broader cultural shift toward viewing therapeutic massage as essential healthcare rather than occasional luxury.
The Science-Backed Foundation
The surging demand for massage therapy is not merely about relaxation; it is rooted in substantial scientific evidence that validates what clients experience firsthand. Research consistently demonstrates that massage therapy reduces cortisol levels by up to 31% while increasing mood-regulating neurotransmitters serotonin and dopamine by 28% and 31% respectively. These physiological changes translate into tangible benefits: improved sleep quality, enhanced focus, reduced chronic pain, and strengthened immune function.
“Massage therapy works in multiple ways to help reduce stress. First and foremost, it helps to lower levels of cortisol, the primary stress hormone,” explains recent research on therapeutic massage. For London’s high-pressure lifestyle, this represents more than indulgence; it is preventive healthcare. The integration of scientific expertise sets Spa & Massage apart from typical wellness businesses, with Professor Eyal Lederman, a world-renowned expert in neurophysiology and manual therapy, serving as the company’s medical director.
The Visionary Origins
The story begins in 2007 when entrepreneurs Alykhan and Nicole Thobani, inspired by journeys through Thailand, recognized a fundamental gap in London’s wellness market. Rather than treating massage as an expensive luxury, the couple witnessed how Eastern cultures integrated therapeutic touch as essential to balanced living, as fundamental as diet and exercise. This revelation sparked the mission to bring accessible, high-quality massage therapy to London’s high streets.
“What sets us apart from other massage therapy providers is having Professor Eyal Lederman as part of our team,” Thobani explains. Professor Lederman’s research at King’s College London on the neurophysiology of manual therapy provides the scientific foundation that distinguishes Spa & Massage from competitors. Nearly two decades later, the company now serves over 2,500 clients weekly across seven London locations, with each expansion building upon lessons learned from previous successes.
The Fulham Experience Defined
The newest location deliberately avoids ostentatious luxury, instead creating what insiders describe as “understated sophistication”—an environment that whispers quality rather than shouting opulence. Central to the experience is the signature bespoke tea blend, crafted in-house to begin each client’s journey toward relaxation. This attention to detail extends throughout the treatment, where therapists like Roxanne—with backgrounds in clinical physiotherapy and experience from London’s most prestigious five-star spas—deliver what clients describe as transformative sessions.
The clinic’s approach attracts therapists of exceptional caliber, including professionals like Olga, who draws “many celebrity clients and high-profile athletes” for her transformative skills. Operating seven days a week from 9:00 AM to 10:00 PM, the clinic makes professional massage therapy accessible to busy Londoners seeking consistent, science-backed wellness solutions. The discrete nature of the clientele, protected by sunglasses and an air of privacy, has only added to the brand’s mystique and appeal.
Building an Extraordinary Following
Since its inception, Spa & Massage Fulham has cultivated what can only be described as a devoted following that transcends typical service provider relationships. “Our team is obsessed with making sure that each client has an expert massage, with a positive health and wellbeing outcome,” Thobani notes. This focus on measurable results rather than superficial relaxation has attracted clients who view regular massage not as an occasional indulgence but as essential maintenance for peak performance.
Client testimonials consistently emphasize transformational outcomes that extend far beyond the treatment room. “I have been coming for my regular massage every week for years now, I just sleep better, I am happier, calmer, and perform at my very best. With massage therapy I live my best life. It is like I feel superhuman during the week,” shares one long-term client. This level of commitment reflects a fundamental shift in how affluent Londoners prioritize health and wellbeing, with weekly bookings becoming the norm rather than the exception among regular clients.
The Future of London Wellness
Perhaps most intriguingly, Spa & Massage has attracted backing from heavyweight private equity professionals and investment banking leaders, not as corporate investments, but as personal commitments from individuals who became clients first. These investors, who Thobani diplomatically describes as preferring discretion, represent a fascinating convergence of professional success and personal wellness priorities. This phenomenon reflects broader trends in the wellness investment landscape, where private equity firms increasingly recognize the substantial returns in premium wellness services.
As Spa & Massage Fulham establishes itself in one of London’s most competitive wellness markets, it represents the evolution of urban healthcare toward proactive, science-backed solutions. The clinic’s success suggests that Londoners are ready to embrace massage therapy as an essential component of modern urban living, challenging traditional notions of luxury and self-care. In this context, the quiet revolution unfolding at 709 Fulham Road points toward a future where wellness is not an afterthought but a cornerstone of how successful professionals maintain an edge in an increasingly demanding world.
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