Very good advice. I have changed quite a bit, but probably still not perfect.
I use Psyllium when I remember to or need. I think I am beyond the point of (know) return. I have kept meat, organic chicken, wild Salmon to about 1-2 a week. Metformin was used first in 1957 and in 1969 it was discovered to increase nerve damage when B12 unchecked, but still denied today by my doctors...
Oatmeal, even whole or steel cut raises my blood sugar.