LEADR Graduate Guide

LEADR

The LEADR Graduate Guide is designed to support individuals as they transition beyond the structured LEADR program and continue applying lifestyle medicine principles in daily life. This resource focuses on reflection, sustainability, and forward‑looking growth, helping graduates carry key learnings into the next phase of their health journey.

Access Graduate Guide

How to Use the Graduate Guide

The Graduate Guide is intended for use after completing the LEADR program. It supports reflection on progress, reinforces key lifestyle medicine principles, and encourages continued growth beyond structured sessions.

Designed for

  • Individuals who have completed the LEADR program
  • Post-program reflection and sustainability

This guide is provided by approved LEADR sites and is not a clinical or instructional manual.

What's Next with LEADR?

Congratulations!! You completed your LEADR program. This guide will help you navigate the next steps after completing the LEADR program.

Looking Ahead

LEADR Graduate Congratulations on completing the Lifestyle Empowerment Approach to Diabetes Remission (LEADR) program. Over the course of this program, you have invested meaningful time and effort into transforming how you eat, move, manage stress, and care for your overall health. By building new skills and habits, you have laid a strong foundation for long-term wellbeing and better management—or potential remission—of type 2 diabetes. This guide is designed to help you transition confidently from the structured program into everyday life, no matter where you receive care or live.

As you conclude the LEADR program, there may be a few wrap-up activities recommended by your care team, such as surveys, reflections, follow-up lab work, and reviewing progress and next steps.

💡 Reminder: This guide is designed to help you transition confidently from the structured program into everyday life, no matter where you receive care or live. If you have questions about next steps, please reach out to the healthcare professional or program staff who supported you during LEADR.
Keep the Momentum Going
Sustained change comes from consistency and follow-through. Consider taking the following steps to support your continued progress:
  • 📅 Schedule follow-up visits with your healthcare professional 
  • 🔔 Set reminders for recommended lab work or health screenings
  • 📢 Continue working with lifestyle coaches, dietitians, or exercise professionals
  • ✍️ Enroll in additional lifestyle or wellness programs that align with your goals
  • ⚠️ Don't forget to take time to reflect
💡Remember: LEADR is not about perfection — it’s about progress, support, and sustainability.
Examples of Ongoing Lifestyle Program Options

Depending on availability in your community or health system, you may wish to explore:

  • 💪 Exercise-focused programs, which are group or individual programs designed to help you safely increase physical activity 
  • 🥗Food is Medicine or Culinary Medicine programs, which combine education with cooking demonstrations and practical skills
  • 📅 Shared Medical Appointments, which are group visits that include brief provider check-ins and peer support 
  • 💻 Workshops or special events focused on nutrition, movement, sleep, or stress
💡 Remember: Every experience is unique! Please find what works best for YOU. 
Strengthen Your Daily Habits

Revisit your LEADR workbook or program materials any time for guidance and inspiration. 

  • Continue setting weekly SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound
  • Use a daily habit checklist to track consistency 
  • Set aside weekly planning time to reflect on progress and set new goals
  • Track what matters most to you: 
    • 🍽️Nutrition and meals
    • 🏋🏼‍♀️Physical activity 
    • 😴Sleep patterns
    • 💆🏻‍♀️Mood and stress levels 
Stay Inspired: Lifestyle Medicine Pillars

The six pillars of Lifestyle Medicine provide a framework for sustaining the healthy habits you built during LEADR. Revisit these principles regularly as you continue your journey.

Physical Activity

Physical Activity

  • Move your body every day in ways you enjoy and sustain
  • Look for community recreation centers, walking trails, or local fitness facilities
  • Explore online resources such as workout videos and fitness apps
Nutrition

Nutrition

  • Explore more recipes and choose whole, minimally processed foods more often
  • Try grocery store tours, cooking classes, or community nutrition programs, or consider meeting with a dietitian, if available
  • Plan meals that support your health goals and invite your family and friends over for a plant-based potluck
Restorative Sleep

Restorative Sleep

  • Maintain a consistent sleep schedule
  • Practice good sleep hygiene
  • Use reputable sleep education courses for guidance
Social Connection

Social Connection

  • Spend time with people who support your wellbeing, such as your fellow LEADR participants
  • Stay connected to family, friends, and community
  • Seek encouragement when facing challenges, whether from your healthcare provider or a support community
Stress Management

Stress Management

  • Practice mindfulness, breathing, or relaxation techniques
  • Make time for activities that recharge you
  • Recognize stress and respond with healthy coping strategies
Avoidance of Risky Substances

Avoidance of Risky Substances

  • Avoid tobacco and nicotine products, and limit or avoid alcohol when possible
  • Seek support if you're concerned, whether from a trusted national hotline or healthcare resource
  • Use medications only as directed by your healthcare team
💡 Remember: Progress is built through small, consistent actions. You don't have to be perfect—you just need to keep showing up for your health.
Overcoming Common Challenges

It's important to understand common challenges and how to overcome them on your journey to a healthier you. 

🎯 Lost Motivation

  • Revisit your personal "why"
  • Set one small goal for today- it all adds up!
  • Use the 5-minute rule: commit to starting an activity for just five minutes

🚧Setbacks

  • Progress is not linear; setbacks are part of change 
  • Reflect on what contributed to the setback and choose one positive next step 
  • Remember that tomorrow is another opportunity to start fresh

🕒Time Constraints

  • Start by creating micro-habits that fit your current routine
  • Combine activities such as walking while on calls, doing squats while getting ready, and stretching during breaks

🚨When to Seek Professional Help

  • If you experience concerning symptoms, changes in mood, persistent fatigue, or blood sugar concerns, contact your healthcare provider for guidance
💡 Remember: Always follow your healthcare provider's guidance and communicate any concerns during the program.
Ongoing Support

Even after the program ends, support is available. Consider staying connected with: 

  • Your healthcare provider
  • Lifestyle medicine or wellness program staff
  • Dietitians, exercise specialists, or health coaches
  • Community or online wellness resources
  • Your fellow LEADR participants 
Reflect and Commit

You've come a long way, and you should feel proud of your progress. Take a few moments to reflect on your journey and write down: 

  • My biggest takeaway from the LEADR program
  • One habit I commit to maintaining
  • My long-term health goal

Revisiting these commitments regularly can help keep your motivation strong. 

💡 Remember: You've done something powerful by investing in your health. Keep going! Every small, consistent step matters.

SPACE