What this plan gives you includes
FINDRISC-style 10-year risk direction + what each factor means
Low-GI / low-refined-carb eating framework (not starvation, not keto dogma)
150-min/week movement plan with timing that helps insulin sensitivity
Weight-loss target that matters most (5–10% if overweight)
Gut flora angle: fermentable fiber, fermented foods, diversity
TCM phlegm-damp differentiation (防己黄芪汤 / 苓桂术甘汤 ideas) + food therapy
Red-flag alerts: when to test HbA1c / see a doctor
Why us combined lens
Most "weight loss" content ignores blood sugar; most "diabetes" content ignores lifestyle timing. We connect them.
We lead with the highest-evidence levers, not supplements.
Every suggestion labeled 中医说 / 西医说 / 生活说.
Delivery
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