Charmaine Dominguez on Reversing Diabetes, Metabolic Healing, and the Truth About Fiber, Carbs, and Fat
“What really drew me in was the mindset of people with diabetes. A lot of them feel like it’s a life sentence, like there’s nothing they can do. But when they actually change their habits, get off medications, and start seeing their health improve, their gratitude is on another level… It’s not just about managing diabetes. It’s about transforming your entire lifestyle in a way that improves your blood sugar, cholesterol, liver health, inflammation — really everything.”
I had the pleasure of talking with Charmaine Dominguez. Charmaine, a registered dietitian and public health professional based in Los Angeles, has emerged as a distinctive voice in the conversation around Type 2 Diabetes and metabolic health. Drawing from both personal and clinical experiences, she has built a digital platform that reaches nearly a million followers across TikTok, Instagram, and YouTube, with content focused on dietary and lifestyle strategies for reversing insulin resistance. Her social media presence — under the banner “Reversing Diabetes Revolution” — has turned her into one of the most visible figures in the online diabetes education space.
Born and raised in Hong Kong, Dominguez spent the first 18 years of her life in what she describes as a “very healthy family” within a high-achieving academic environment. “I always had this desire to heal,” she recalled, and she began independently researching nutrition in high school, drawn to its role in addressing the root causes of chronic disease.
Her curiosity led her to California State University, Long Beach, where she earned both a Bachelor of Science in Nutrition & Dietetics and a Master’s in Public Health. The decision to move abroad was in part pragmatic — Hong Kong lacked dietetics programs at the time — but it also marked a turning point. “I never looked back,” she said of her move to Los Angeles, where she now lives with her husband and two huskies.
Dominguez’s entry into the field of diabetes care was shaped by both professional and personal experiences. Her first position was at a plant-based medical clinic where the majority of patients were managing Type 2 Diabetes. Around the same time, her grandmother was also diagnosed, adding emotional resonance to what had initially been a clinical interest. The approach she observed at the clinic — favoring fiber-rich, lower-fat diets to reduce insulin resistance — deeply influenced her methodology. “There are two paths for someone with diabetes,” she noted. “One is to manage it with medication and carb counting; the other is to reverse it through nutrition and lifestyle change.”
What distinguishes Dominguez’s message from many mainstream or trending dietary movements is her emphasis on whole, plant-focused foods and the inclusion — not exclusion — of complex carbohydrates. While many diets emphasize carb restriction, she advocates for what she calls “rebuilding carbohydrate tolerance,” particularly through the strategic use of fiber, plant proteins, and moderate saturated fat reduction. Her approach has gained traction amid a broader online interest in metabolic tracking, as continuous glucose monitors (CGMs) become more visible among fitness and tech influencers. But Dominguez’s work aims to transcend trend cycles. “You can have fruit. You can have starch,” she told me — so long as the body is metabolically conditioned to handle them.
Through her business, Dominguez has worked with over 1,000 clients to reverse Type 2 Diabetes — a term she uses to describe bringing blood sugar and A1C levels into the normal range without medication. Her team of registered dietitians supports clients in personalized coaching programs, with an emphasis on sustainable eating patterns and strength-based movement. Anecdotal accounts from her clients include not only improved lab results but also quality-of-life changes, from ending insulin injections to regaining the ability to become pregnant. In interviews, she often returns to these transformations as a primary motivator: “It’s not just about the numbers,” she said. “It’s about giving people their life back.”
While her online identity is rooted in nutrition science, Dominguez is also mindful of the challenges that come with translating dietary theory into everyday practice. She regularly addresses the emotional and logistical pressures that people face when trying to adopt healthier habits, especially in a culture where ultra-processed food is widely accessible and convenience often trumps nutrition.
Despite overtures from supplement brands, Dominguez remains independent of commercial affiliations. She has spoken openly about her decision to avoid promoting supplements, opting instead to recommend food-based fiber sources like chia seeds and flax. “My goal is to empower people to get healthier with what they can find at a farmer’s market — or even Walmart,” she said.
Originally trilingual in English, Cantonese, and Mandarin, and conversational in Spanish and Korean, Dominguez brings a cross-cultural sensibility to her practice. Her roots in Hong Kong, coupled with her education and professional life in Southern California, allow her to connect with a diverse audience that spans continents.
Her work has been featured in both medical and mainstream media, but she remains most visible in digital spaces, where her short-form videos have garnered millions of views. Her YouTube channel offers a deeper dive into topics like insulin sensitivity, cooking tutorials, and myth-busting around sugar and fat consumption.
As she continues to scale her business and expand her content, Dominguez maintains a focus on education over evangelism. “You don’t have to be perfect,” she tells her audience. “It’s about progress, not perfection.” With her blend of clinical expertise and conversational delivery, she occupies a rare space in the crowded wellness landscape — one rooted in evidence, empathy, and the belief that healing is possible, one habit at a time.
Yitzi: Charmaine, it’s a delight to meet you. Before we dive in deep, our readers would love to learn about your personal origin story. Can you please share with us the story of your childhood and how you grew up?
Charmaine: Awesome. I grew up in Hong Kong, where I spent the first 18 years of my life. I was born and raised there in a very healthy family. It was a great experience overall, and I’d say I was pretty privileged. I went to a well-resourced school, and being in that kind of environment, it was easy to compare yourself to others because everyone was so smart. I often felt like I was at the bottom of the group.
Even then, I always had this desire to heal and to be a doctor one day. But in Hong Kong’s education system, I don’t think I was seen as smart enough to pursue that path. It’s funny, because five of my high school friends — four of them became doctors. I’m the only one who became a registered dietitian. They’re all incredibly smart, but I always had this inner drive to help people reverse diseases and truly heal.
In high school, I started diving deeper, watching documentaries and doing my own research. I learned that the root cause of many diseases starts with what we eat and how we live. That’s when I became obsessed with nutrition and realized I wanted to become a dietitian — someone who tackles the root causes first.
At the time, there weren’t any dietetics programs in Hong Kong, so I had to study overseas. I applied to Cal State Long Beach, which was the most affordable option, and that’s how I ended up in LA. I never looked back. I became a dietitian, and now I’m married, living in LA, and I still visit my family from time to time.
Yitzi: So, if you’re comfortable, please tell us why you decided to focus on diabetes?
Charmaine: Yeah, my first job as a dietitian was at a plant-based clinic, and about 80% of our clients had diabetes. So it was something I became very familiar with. At the same time, my grandmother also had diabetes, which made it even more personal for me.
What fascinated me was how the clinic approached treatment. They taught us that there are two paths for someone with diabetes. One is to manage it by teaching people to count carbs and monitor their numbers. The other is to focus on reversing it by lowering fat intake and increasing fiber.
We used terms like “plant-based” a lot, but I noticed that could turn people off. Many would say they’d rather just manage it because they didn’t want to give up meat. But what’s great is, now that we’ve explored this more deeply, you don’t necessarily have to give up meat to reverse diabetes. It’s really about adding fiber and improving overall lifestyle.
What really drew me in was the mindset of people with diabetes. A lot of them feel like it’s a life sentence, like there’s nothing they can do. But when they actually change their habits, get off medications, and start seeing their health improve, their gratitude is on another level. It’s very different from someone who just wants to lose a few pounds.
People with diabetes often deal with tough symptoms — like neuropathy or blurry vision — and when those start to go away, they feel like they’ve been given a second chance at life. It’s incredibly rewarding to be part of that transformation.
Yitzi: Amazing. You probably have some amazing stories from your professional life. Can you share one that really stands out in your mind?
Charmaine: Yeah, definitely. A lot of them have done interviews with me on social media. We see a lot of powerful physical results, but also a lot of emotional breakthroughs.
One of the physical stories that stands out is about Mike. He was one of our clients who used to have internal eye bleeding due to diabetes. He had to get monthly injections for it. But after changing his lifestyle and bringing his A1C down to a normal level, he went back to his doctor. The doctor told him he didn’t need to come back anymore. He said, “I don’t know what you’re doing, but the internal bleeding in your eye has stopped.”
Then there are women who get the green light from their doctors to get pregnant. Just last week, someone in our program was able to conceive. That was such a joyful moment.
We often hear doctors say they’re shocked by our clients’ results. Some of them even reverse arthritis symptoms because it’s all tied to inflammation. Clients start walking more, they reverse fatty liver disease, and they gain a new level of energy and health.
The reason I’m so passionate about this, as you can probably tell, is because it’s not just about managing diabetes. It’s about transforming your entire lifestyle in a way that improves your blood sugar, cholesterol, liver health, inflammation — really everything.
Another story that really stuck with me was from a woman who got off insulin, brought her numbers out of the diabetic range, and told me something so powerful. She said, “It’s not just about the numbers.” She used to describe herself as a negative Nancy. But after reversing her diabetes and going through this whole lifestyle transformation, she said she feels like a completely different person — happy-go-lucky, full of energy. That mindset shift, giving people real hope and joy in their lives, is something I’m incredibly proud of.
Yitzi: That’s so beautiful. So let’s just start from the very beginning for the sake of our readers. What are the main reasons why people get type two diabetes, particularly in the United States?
Charmaine: Yeah. The biggest root cause of type two diabetes is insulin resistance, and that can be triggered by a few major factors.
First is the overconsumption of calories. Second is a high intake of saturated fat. And third is a sedentary lifestyle, meaning not getting enough physical activity. These three factors are the main contributors to insulin resistance.
But insulin resistance doesn’t just lead to type two diabetes. It’s also linked to heart disease, fatty liver disease, and even conditions like PCOS. That’s why, when we help someone reverse their diabetes, we often see improvements in those other conditions too.
There’s an interesting shift in how scientists view PCOS as well. People used to think PCOS caused insulin resistance, but now research is showing that insulin resistance may actually be the root cause of PCOS. It’s all very interconnected.
As for how insulin resistance causes type two diabetes, it comes down to what happens inside the cells. When there’s too much fat built up inside the cells, it turns off the insulin receptors. That means insulin can’t do its job properly, which is to move glucose from the bloodstream into the cells. So glucose stays in the blood, which causes high blood sugar levels — and that’s what defines type two diabetes.
Your body senses that the glucose isn’t getting into the cells, so it keeps producing more insulin, but the cells still aren’t responding. And that’s the cycle. So that’s the connection between insulin resistance and type two diabetes, and why lifestyle plays such a key role in both prevention and reversal.
Yitzi: The common belief is that eating a lot of sugar or candy is what causes diabetes. But you’re saying it’s not candy per se, it’s more about high calorie intake, a sedentary lifestyle, and high saturated fat. Is that right? So a person could eat zero candy, but if they’re eating too many refined carbs or too much of something else, they could still develop type two diabetes?
Charmaine: Yeah, or even too much fat, actually. It’s not just about sugar. Fat and overall calorie intake are really the bigger issues. I hear from a lot of people who say, “I don’t even like sweets, I don’t understand how I got type two diabetes.” But when you look at their diet, it’s often very high in fat, and fat is extremely dense in calories.
So it’s not just about eating candy or sugar. It could be excess calories from soda, butter, croissants, donuts — really anything that’s high in calories and fat. When that’s combined with a sedentary lifestyle, it creates the perfect storm for insulin resistance.
I’ve met people who follow a fruitarian diet and eat tons of natural sugars, but their blood sugar levels are fine because they’re not eating much fat. And just to clarify, eating meat is totally fine if that’s what someone chooses. It’s not about eliminating meat entirely. What we want to avoid is the combination of high fat, high sugar, and calorie-dense foods that overwhelm the body and lead to insulin resistance.
Yitzi: With the rise of the Atkins diet and all its variations, cutting out carbs and eating tons of eggs and meat have become popular, have there been any studies showing that those types of diets can lead to type two diabetes?
Charmaine: Yeah. So, not necessarily that they lead directly to diabetes, because most people aren’t able to follow those diets long term. What we really want to look at is the long-term data. There is research showing that diets high in processed meats and saturated fats do increase the risk of developing type two diabetes.
There’s also long-term research showing that people who follow low-carb diets throughout their life tend to have a shorter lifespan. I’m a big fan of long-term studies because short-term results can be manipulated easily. Sure, you can cut carbs and your blood sugar will go down — but what does that look like five, ten, twenty years from now?
What they’ve found is that people who consistently eat more plant-based foods — like fruits, vegetables, whole grains — tend to live longer. So even though low-carb or keto diets might lower blood sugar quickly in the short term, they often come with long-term trade-offs.
Another big issue is that many people with type two diabetes start with low-carb or keto because it seems like the obvious solution. Their blood sugar is high, so they think, “Let me cut out sugar and carbs.” But what they don’t realize is that they often end up eating a lot more fat. Then, the moment they try to eat an apple again, their blood sugar spikes.
That’s where the concept of carbohydrate tolerance comes in, and it’s something that isn’t talked about enough. Our goal is to help people rebuild their carbohydrate tolerance so they can eat fruits, whole grains, and other healthy carbs without blood sugar spikes. We want to reset the body so it functions like it should, just like anyone else who can eat an apple and feel fine.
Yitzi: You talk about reversing diabetes. What does that look like exactly? Does that mean, for example, their body is healed — their liver, kidneys, everything completely healed?
Charmaine: So officially, the term “reversing diabetes” means that you’re able to bring your blood sugar and A1C back into the normal range for at least three months without using diabetic medication. That’s the standard definition.
Now, whether someone’s organs — like their kidneys or liver — fully heal depends on how long they’ve had diabetes and the extent of any damage. But in terms of blood sugar control, reversal means you’re no longer reliant on meds and your numbers are within the healthy range.
It’s interesting because the terms “reversal” and “remission” are often used interchangeably. But technically, “reversal” refers to getting those numbers down, while “remission” means you’ve kept them in the normal range for at least three months or longer.
Personally, I like to add my own twist to the definition. For me, reversal also means being able to enjoy carbohydrates again and still maintain normal A1C levels. Because anyone can cut out carbs and get their numbers down, but the real goal is to rebuild your body’s ability to process carbs — like being able to eat like a normal person again. Not that you should eat candy all the time, but you could enjoy something like that occasionally without spiking your blood sugar.
Yitzi: That’s amazing. So you’re saying reversal means you can eventually have a cookie again — not go overboard, but have a cookie and not worry about it.
Charmaine: Yes, evxactly. I remember one client in particular — though many have shared similar stories — but this one stood out. He came to me one day and said, “I had Chick-fil-A. I had the shake, the fries, the sandwich — all the good stuff.” And he told me that this time, his blood sugar didn’t spike, and he didn’t feel sluggish afterward.
That’s because he focused on reversing his insulin resistance. His body became better at processing food. Before, something like that would have caused a big spike and left him exhausted.
What we’re really doing is resetting the body’s metabolism so it can handle those foods again. Of course, if you eat Chick-fil-A or any fast food every day, the insulin resistance will come back. But it’s about balance — eating healthy 80% of the time, and allowing room for treats 20% of the time. That’s sustainable, and that’s what real reversal looks like.
Yitzi: That’s great. Okay, beautiful. So now that we have the goal of reversing diabetes, let’s talk about how to actually do it. Can you share — maybe it’s five things, maybe more — what someone needs to do to reverse diabetes so they can have a cookie again?
Charmaine: I love that. I love that!
- So, the first thing you want to do is lower your saturated fat intake. That’s like the secret weapon that almost nobody talks about online. Everyone talks about eating low glycemic or adding more vegetables, but very few people mention saturated fat. What does lowering saturated fat look like? If you usually eat high-fat ground beef, try switching to lean ground beef — or better yet, switch to lentils or other plant-based options. If you love tacos, try making lentil tacos or even cactus tacos instead of beef. It’s about changing the ingredients to reduce saturated fat. Also, try to avoid overloading meals with cheese. A lot of people think cheese is safe because it’s low in carbs, but it’s very high in saturated fat. You don’t have to cut it out completely — sprinkling some parmesan is fine — but be mindful not to go overboard.
- Second, add fiber through cruciferous vegetables. Not just iceberg lettuce, but things like broccoli, cauliflower, Brussels sprouts. These veggies are bulky, high in fiber, and packed with alpha-lipoic acid, which helps with blood sugar and inflammation.
- Third, increase plant-based proteins. You don’t have to go vegan or vegetarian, but try incorporating more plant proteins. Keep your favorite proteins like salmon or chicken if you enjoy them, but add in lentils, beans, tofu, and tempeh. These not only give you protein to help balance your glucose but also fiber, which helps lower cholesterol — something meat can’t do.
- Fourth, cut out refined sugary drinks. That’s a simple but important change. At the same time, add in whole grains and whole fruits. Focus on low glycemic fruits like blueberries and peaches, and whole grains like quinoa, farro, and wild rice. Avoiding all carbs can actually backfire, because your body can “forget” how to process them. Then when you do eat something like an apple, your blood sugar spikes. We want to prevent that by gradually retraining the body to handle healthy carbs.
- And finally, build muscle. Strength training is one of the best ways to improve insulin sensitivity. I’m personally on that journey too. I walk my dogs for about an hour every day, with lots of inclines — so my leg muscles are doing great! But I’ve also been working on building upper body strength. The more muscle you have, the better your body becomes at processing glucose, which really accelerates the reversal process.
Yitzi: Amazing. So, what’s the lowdown on sugar-free sweet drinks, like Pepsi Zero? Are those okay or not okay for someone with diabetes?
Charmaine: Mhm, yeah. There’s actually a lot of mixed research on that. Some studies show that sugar-free drinks are totally fine and have no negative side effects. But other studies — especially some independently funded ones — have found potential issues with certain artificial sweeteners, like aspartame. These can sometimes impact mood or gut health.
So, I’d say if you really enjoy them, you can treat them like a treat. Just try not to rely on them every single day. A better option would be unsweetened sparkling water, which gives you that fizzy satisfaction without the artificial ingredients.
When it comes to soda, a lot of people need to wean themselves off gradually. If someone’s drinking five Diet Pepsis a day, maybe start with three Diet Pepsis and two sparkling waters. Then the next week, drop to two Diet Pepsis and three sparkling waters, and so on. It’s about creating a sustainable transition.
Also, there’s some research suggesting that artificial sweeteners can increase cravings for sweets. So even if you’re skipping sugar in your drink, your body might seek it out elsewhere — like reaching for dessert later in the day. Again, more research is still needed in this area, and it really depends on the person. But overall, I’d say better safe than sorry. Try to limit them and focus more on whole, unsweetened options when you can.
Yitzi: What about taking a fiber supplement like Metamucil a couple times a day to increase fiber? Is that beneficial or not really?
Charmaine: It really depends on the person and their gut health. Everyone is different. Personally, I’ve never partnered with any supplement companies, even though I get approached all the time. The reason I steer away from that is because I don’t want people to feel like they need a supplement or a powder in order to be healthy.
My goal is to empower people to make whole food choices — things they can pick up at the farmer’s market or even at Walmart. That said, if you do want to increase your fiber, there are more natural options that can give you the same benefits.
Things like chia seeds, ground flax seeds, and oat bran are great fiber-rich foods. They’re all natural and can easily be added to smoothies, salads, soups — whatever you’re eating. These are known as fiber augmenters, and they’re a great way to boost your intake without relying on packaged supplements.
So yes, Metamucil can help, especially if someone’s struggling to get enough fiber through food. But if possible, I always recommend starting with whole food sources first.
Yitzi: What are your thoughts about the idea of stacking, where it’s important to start with fiber, then protein, and only after that, have carbs or calories? Does that align with your approach?
Charmaine: Yes, it’s actually something I talk about all the time. Scientists have found that even if you’re eating the same foods and the same number of calories, the order in which you eat them can significantly improve your blood sugar levels. If you eat your vegetables first, then your protein, and then your starch, it really helps.
A tip we often give our clients is to eat from a bowl. Make a bowl with whole grains at the bottom, protein in the middle, and vegetables on top. That way, you naturally start with the vegetables, then move to the protein, and finish with the starch. It’s similar to what you’d get at places like Cava or in a poke bowl — they usually layer it that way, with grains on the bottom — so you can follow that order.
Yitzi: That’s great. That’s amazing. How about alternative sugars, like maple syrup or honey? Are they better for someone with diabetes, or is sugar just sugar no matter the form?
Charmaine: I’d say, if you’re asking whether to use artificial sweeteners or natural ones like maple syrup or agave, I’d probably choose the natural ones. One reason is that artificial sweeteners are so sweet they train your taste buds to expect really intense sweetness. Eventually, even something like strawberries won’t taste sweet anymore because you’re so used to the artificial stuff.
Natural sweeteners like maple syrup and honey have a medium glycemic index. For people with type 2 diabetes, date syrup is a great option. You can make it at home by blending dates with water. You can also use agave or coconut nectar, which are lower on the glycemic index.
What’s important to remember is that the real issue isn’t just sugar, it’s insulin resistance. As long as you’re eating mostly whole, plant-based foods — and you can include some lean protein if you’d like — you can definitely fit in a bit of agave or coconut nectar. The key is to have other components in your meal to keep it balanced.
Yitzi: So you’re saying that according to your approach, if you’re eating whole grains and not too much saturated fat, you can have a lot of fruit? I know people are often told to cut down on fruit. You’re saying that’s not necessarily true?
Charmaine: Yeah, and I’d say there’s a process to it. You can’t just decide one day to suddenly eat a hundred pieces of fruit. I mean, I don’t think anyone could really do that anyway. But you don’t want to go from zero to a hundred overnight.
Carbohydrate tolerance is something you build up gradually. You might start with a green apple or some blueberries. Then, as your body begins to heal and you start reversing insulin resistance, you can introduce fruits like a red apple, an orange, maybe some grapes. Once your carbohydrate tolerance improves significantly, you can enjoy fruits that are higher on the glycemic index, like pineapple, bananas, even mangoes.
Yitzi: Man, I could talk to you for hours, but we’re almost out of time. How can our readers follow your work? Where can they purchase your books or materials? And how can they support you?
Charmaine: Aw, thank you so much. They can follow me on Instagram at Reversing Diabetes Revolution. On TikTok, it’s the same name — Reversing Diabetes RVLTN.
I also have a YouTube channel where I share a lot more long-form videos. You’ll find great ideas on what to eat, and sometimes I vlog my travels. I love traveling, so if anyone else loves it too, they’ll get tips on what to eat while on the road. My YouTube is just my name, Charmaine Dominguez.
If someone wants to work with me or my team, we help people reverse diabetes by really looking at how their body reacts to different foods. We work with people one-on-one, and they can find more info in the description of any YouTube video or through the link in bio on our social media pages.
Yitzi: Charmaine, it’s a delight to meet you. Wishing you continued success, and I hope we can do this again next year.
Charmaine: Thank you, I appreciate it. It was really fun having this conversation.
Charmaine Dominguez on Reversing Diabetes, Metabolic Healing, and the Truth About Fiber, Carbs, and… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.