How I Regained My Health Through the Mediterranean Lifestyle
By Miguel Franco
In May 2022, my life took a turn I didn’t expect. Years of stress, long hours, and poor habits had caught up with me. I was constantly tired, anxious, and out of breath. My blood sugar and cholesterol were high and the doctor confirmed what I already feared type 2 diabetes.
That moment hit hard. I had been a chef for most of my life, someone who loved good food, yet somehow I had lost touch with what food was meant to do: nourish, not harm. I realised I had been eating for convenience, not for life.
A few weeks later, I visited my family in Spain. The timing couldn’t have been better. Something inside me needed a reset and I found it right there, in the rhythms of Mediterranean living.
The Power of Simplicity
The first thing I noticed was the pace. Life in southern Spain moves differently. People take their time to eat, talk, walk and simply be. Meals aren’t rushed events they’re shared moments.
At first, it felt strange to slow down. But soon, I began to feel my body respond. My mornings started with fresh air and sunshine, my meals with real ingredients, and my days with purpose rather than pressure.
I wasn’t following a strict diet or a workout plan. I was simply living more naturally walking after meals, spending time outdoors, and eating what my grandparents would recognise as food.
Reconnecting With Real Food
The Mediterranean table is built around balance and freshness: colourful vegetables, fruit, olive oil, fish, legumes, and just enough good bread or cheese to make it satisfying.
I started cooking again and made simple dishes that felt alive.
- Tomatoes drizzled with extra virgin olive oil.
- Grilled vegetables with herbs.
- A piece of fresh fish with lemon and a handful of olives.
I wasn’t counting calories. I was rediscovering taste.
Within weeks, my energy returned. The cravings faded. I began losing weight without effort, and most importantly, my blood sugar levels dropped back to normal.
Movement, Not Exercise
I used to think fitness meant spending hours in a gym. But in Spain, movement is part of everyday life. I walked after breakfast and lunch not as “exercise,” but as a way to clear my head and feel good.
I also started playing golf again, something I loved but had neglected. Four or five hours outdoors, walking, focusing, and laughing with friends it didn’t feel like exercise, yet it worked every muscle.
This is the secret of the Mediterranean lifestyle: you move because it’s natural, not because you have to.
More Than a Diet it's a Way of Life
The change wasn’t just physical. My mind calmed down. The panic attacks stopped. My sleep improved, and I started waking up with real energy again.
I realised the Mediterranean lifestyle isn’t about restrictions or discipline it’s about connection: to food, people, and yourself. You eat real food, you move daily, you rest, and you enjoy life. That’s it.
It’s not hard. It’s human.
Living Proof
Two years later, my weight is stable, my blood sugar and cholesterol are normal, and I feel better than I did twenty years ago. I’ve learned that health doesn’t come from a miracle diet it comes from balance, patience, and the small choices you repeat every day.
This experience inspired me to write my books Live Younger: The Mediterranean Way and Mediterranean Home cooking Made easy, and to start sharing what I’ve learned through Casa Miguel.
Because I believe this lifestyle and born in the sun, rooted in simplicity it has the power to change lives everywhere.
Miguel Franco
Casa Miguel Mediterranean Lifestyle
Fuengirola, Spain
