Rob’s four ‘S’ diet helped him lose weight and bring his blood sugar under control (Image: Rob Wilkinson)
A man who reversed his type 2 diabetes has shared the four simple changes he made to get out of the “danger zone”. Rob Wilkinson, 55, received the shock diagnosis from his GP after a blood test in March 2023. The marketing and PR consultant from Argyll, Scotland, weighed 15 stone and had an HbA1c level — representing average blood sugar levels over two to three months — of 86 mmol/mol. The normal level for a person without diabetes is below 42 mmol/mol.
Rob said: “My world had been tipped on its head. I knew nothing about diabetes but, as I left the surgery in a daze, it was crystal clear that I had to change things.” Over the following months, Rob came up with what he calls the four “S” plan: steps, Shredded Wheat, soup and salad. Increasing his exercise levels proved to be an easy first step.
Rob explained: “I live in Argyll, a spectacular part of the world that’s blessed with more stunning hikes than you can shake a very long walking stick at. Almost straight away I set out to explore the hills and lochs that are a feature of this corner of Scotland.
“I’d played a lot of sport in my younger days. Rugby union and league, football, badminton and a plethora of other activities but, since moving north from Yorkshire three years before, had settled into a rather sedentary lifestyle not helped by my self-employed job sat in front of a computer at home.
“I’d always been a bit cynical of ‘doing the steps’ but decided this had to be part of my new regime. I got myself a cheap watch from Amazon that recorded my activities and set myself a target of 10,000 steps per day. I’ve pretty much stuck to that goal ever since.”
Within two months, Rob had climbed his first Corbett (mountains in Scotland between 2,500 and 3,000 feet high, with at least 500 feet of descent on all sides), Ben Hiant in Ardnamurchan. He had soon shed two stone and felt less out of breath walking up the hill to his home from the seafront.
Rob added: “This was no iron man mission but merely an attempt to instil movement with conviction into my daily life. It’s easy to rack up the steps in the comfort of your own home.
“Dance like no one is watching and spend a few minutes doing it every day! Music helps a lot.”
Meanwhile, his supermarket shop “underwent a dramatic sea change”. Rob ditched processed foods and addictive high-salt and sugar items, swapping them for more fresh fruit and vegetables, unsalted nuts and sourdough bread. Shredded Wheat, soups and salad became staples of his diet.
Scotland’s stunning scenery was the perfect backdrop for Rob’s hikes (Image: Getty)
He said: ”It isn’t easy. Time and again I ‘fell off the wagon’ for short stints back in my old world of unhealthy takeaways, too much alcohol (I love a dram or two!) and too little exercise.
“But it soon became apparent that I would feel tired, listless and pretty damn rubbish every time I suffered one of those ‘falls’. They still happen but far less frequently.”
More than 5.8 million people in the UK are living with diabetes. Nine in 10 have type 2 diabetes, which is often linked to lifestyle.
Rob found there was a lot of conflicting and confusing advice about diet and diabetes, but his winning formula helped him stay on track and lose two stone.
He said: “Six months later I returned to my surgery to discover I was out of the danger zone. I was pretty damn pleased with my progress.
“The regular check-ins and check-ups ever since have stayed fairly steady but it was clear that this is a battle that was ongoing. All we ever try to do in life is gain a few more fantastic moments and embrace the now.”
Since transforming his life, Rob has used his newfound energy to travel extensively to countries including Brazil, Nepal, Thailand, Kyrgystan and Bhutan. He often averages around 25,000 steps a day on these adventures.
He added: “No one knows what is around the corner but, by taking ownership of diabetes, you can make changes for the better.”
