---
title: Free Type 2 Diabetes Remission Playbook | Darin Berntson | Metabolic Reawakening
description: Free 5-habit playbook from Darin Berntson, PHDC. How I put Type 2 diabetes into remission after 26 years, and how you can get started.
---

[![Metabolic Reawakening](https://metabolicreawakening.com/hubfs/Metabolic%20Reawakening%20Logo.svg "Metabolic Reawakening")](https://metabolicreawakening.com?hsLang=en)

# The 5-Habit Playbook:

## *How I Reversed Type 2 Diabetes (And Kept It That Way)*

Tired of gaining weight, feeling foggy, or watching your labs trend in the wrong direction?

Get my free 5-Habit Playbook. It's a simple, food-first plan for professionals with Type 2 diabetes or prediabetes who are done with "just manage it."

**What's inside:**

- The 5 food habits I used to get off five medications, with my doctor's help
- An Eat This, Not That list for your next trip to the grocery store
- A simple checklist for your first 7 days
- The honest truth about what "remission" means, and what it doesn't

![The 5-Habit Playbook Cover](https://metabolicreawakening.com/hs-fs/hubfs/The%205-Habit%20Playbook%20Cover.png?width=612&height=792&name=The%205-Habit%20Playbook%20Cover.png "The 5-Habit Playbook Cover")

## Why I Wrote the 5-Habit Playbook

I was diagnosed with Type 2 diabetes at 26. I spent the next 26 years doing exactly what I was told. Five medications. 52 units of insulin a day. Every appointment. Every refill. I was the good patient.

Not once did anyone tell me I could get better. They only told me to manage it.

So I changed what I ate. Eleven months later, I had lost 80 pounds. I was off all five medications, with my doctor's help. My A1C was 5.6%, which is in the normal range. In March 2021, my regular doctor told me I showed no signs of Type 2 diabetes.

**Nobody told me that was possible. So I'm telling you.**

 

## Who Is the 5-Habit Playbook For (And Who Is It Not For)?

**It's for you if:**

- You've been told to "manage it," and you want to ask better questions
- You're ready to change what you eat
- You want a clear place to start, not a 40-page lecture
- You'd rather have straight talk than hype

**It's not for you if:**

- You want a magic pill or a shortcut
- You want someone to replace your doctor. I'm not a doctor, and this isn't medical advice.
- You want a new set of rules without changing what's on your plate

 

## About Darin Berntson, PHDC

![Darin Doc Berntson](https://metabolicreawakening.com/hs-fs/hubfs/Darin%20Doc%20Berntson%20Headshot.png?width=289&height=289&name=Darin%20Doc%20Berntson%20Headshot.png)

I'm Darin Berntson, founder of Metabolic Reawakening™. After 26 years with Type 2 diabetes, I reversed mine in 11 months and have kept it that way since 2021. In 2026, I became a Certified Proper Human Diet Coach.

Today I work one-on-one with people who are ready to take charge and make real changes, not try another quick fix. It's private. There are no groups.

Rooting for you,  
**– Doc**

***Guide Disclaimer:*** I'm not a doctor. This guide shares what worked for me, and your results will be different. It is not medical advice. Talk to your doctor before you change your food or your medicine.

**Important Disclaimer:** The information provided on this website, during consultations, and through any related materials is for informational and educational purposes only. While my nickname is "Doc," I am not a doctor, nor do I play one on the internet. I share strategies and techniques that have worked for me and many others through extensive research and personal experience. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or medication, especially if you have an existing medical condition or are taking prescription medications. Your health is your responsibility, and you should make informed decisions in partnership with a trusted healthcare provider. This disclaimer exists to cover my ass—but more importantly, to ensure you take charge of your own health with proper guidance.

Copyright © 2025-2026, Metabolic Reawakening

```json
{
  "@context" : "https://schema.org",
  "@type" : "Organization",
  "address" : {
    "@type" : "PostalAddress",
    "addressCountry" : "US",
    "addressLocality" : "Salt Lake City",
    "addressRegion" : "UT"
  },
  "alternateName" : "Metabolic Reawakening™",
  "description" : "Private one-on-one metabolic health coaching for established professionals with Type 2 diabetes or prediabetes. Helping people put Type 2 diabetes into remission, restore energy and mental clarity, and regain control through real food and lifestyle change.",
  "founder" : {
    "@type" : "Person",
    "name" : "Darin Berntson"
  },
  "logo" : "https://metabolicreawakening.com/hubfs/Metabolic%20Reawakening%20Logo.svg",
  "name" : "Metabolic Reawakening",
  "sameAs" : [ "https://www.linkedin.com/company/metabolic-reawakening/", "https://www.youtube.com/@DarinBerntson-Reawakening" ],
  "url" : "https://metabolicreawakening.com"
}
```

```json
{
  "@context" : "https://schema.org",
  "@type" : "Person",
  "address" : {
    "@type" : "PostalAddress",
    "addressCountry" : "US",
    "addressLocality" : "Salt Lake City",
    "addressRegion" : "UT"
  },
  "alternateName" : "Darin Doc Berntson",
  "description" : "Metabolic health coach and educator who reversed Type 2 diabetes after 26 years on 5 medications including 52 units of daily insulin. Now coaches established professionals through private one-on-one metabolic health programs focused on real food and root-cause correction.",
  "jobTitle" : "Metabolic Health Coach",
  "name" : "Darin Berntson",
  "sameAs" : [ "https://www.linkedin.com/in/igobydoc/", "https://www.youtube.com/@DarinBerntson-Reawakening" ],
  "url" : "https://metabolicreawakening.com/about",
  "worksFor" : {
    "@type" : "Organization",
    "name" : "Metabolic Reawakening"
  }
}
```

```json
{
  "@context" : "https://schema.org",
  "@type" : "WebSite",
  "name" : "Metabolic Reawakening",
  "url" : "https://metabolicreawakening.com"
}
```

```json
{
  "@context" : "https://schema.org",
  "@type" : "WebPage",
  "author" : {
    "@type" : "Person",
    "name" : "Darin Berntson",
    "url" : "https://metabolicreawakening.com/about"
  },
  "dateModified" : "2026-10-21",
  "datePublished" : "2026-10-21",
  "description" : "A free 5-habit playbook from Darin Berntson, PHDC. How he put Type 2 diabetes into remission after 26 years, and how you can get started.",
  "name" : "Free Type 2 Diabetes Remission Playbook",
  "publisher" : {
    "@type" : "Organization",
    "name" : "Metabolic Reawakening",
    "url" : "https://metabolicreawakening.com"
  },
  "url" : "https://metabolicreawakening.com/type-2-diabetes-remission-playbook"
}
```