Pre-Diabetes: A WakeUp Call and How to Reverse It

If you’ve been diagnosed with pre-diabetes, you might be feeling a mix of emotions—concern, confusion, frustration, or even indifference. 

I grew up with several family members that had Type 1 and Type 2 diabetes. It’s a huge concern for me knowing my genetic makeup. As a child, it wasn’t a big deal to see family members giving themselves an insulin injection, finger pricks to check blood sugar levels, or seeing what could happen when blood sugar levels were too low and they needed sugar FAST—usually with an ambulance in front of the house. 

Maybe your doctor told you that your A1C levels are creeping up, but they didn’t give you a clear plan to reverse it. Maybe you were handed a pamphlet or told to “watch your diet,” but you weren’t sure what that meant. 

I’m here to tell you that if your doctor tells you that you are at risk for Type 2 diabetes, you are pre-diabetic, or your A1C levels are elevated—YOU CAN REVERSE THE RISK! 

You’re Not Doomed – But It’s Time to Pay Attention

Let’s talk about type 2 pre-diabetes. Maybe your doctor just gave you “the talk” about your elevated A1C levels, or maybe you’ve been feeling a little sluggish and suspect something is off. First of all—breathe. Type 2 pre-diabetes is not a life sentence, but it is a flashing neon sign that your body is asking for change. The good news? You have the power to turn things around, and you don’t have to live off of plain chicken and sadness to do it. 

What Is Pre-Diabetes, and How Did We Get Here?

Type 2 pre-diabetes happens when your blood sugar or A1C levels are higher than normal but not high enough to be considered Type 2 diabetes. I think some of you may be wondering, “What is A1C? A1C is the marker in our blood called hemoglobin A1C (HbA1c). It is used to measure the percentage of red blood cells with glucose-coated hemoglobin or in more simple terms our blood sugar levels after an overnight fast. Typically, we want to be below 5.7%. However, when we creep up to 5.7 to 6.4% this is the range for pre-diabetes. Once we get to the 6.5%, your doctor will likely diagnose Type 2 diabetes.

Think of elevated A1C as a warning light on your dashboard—not a full engine failure, but a nudge that something needs attention. 

How does it happen? Insulin resistance plays the lead role. Your body makes insulin to help sugar (glucose) get into your cells, where it’s used for energy. But over time, thanks to excess sugar, processed foods, and lack of movement, your cells start ignoring insulin’s friendly knock on the door. The result? Sugar builds up in your bloodstream instead of being used for fuel.

Besides diet and activity, other sneaky contributors include stress, lack of sleep, and—let’s be honest—modern convenience. We sit more, sleep less, and UberEats has made it way too easy to pretend cooking isn’t a thing. 

How to Reverse Pre-Diabetes (Without Making Life Miserable)

Here’s where we shift gears. Pre-diabetes isn’t a permanent condition, and with the right lifestyle tweaks, you can either bring your numbers back to normal or dramatically reduce your risk of developing Type 2 diabetes.

1. Cut Back on Sugar (But Keep Your Sanity)

Excess sugar is one of the biggest culprits behind insulin resistance. But don’t panic—I’m not here to rip your chocolate away. Small, sustainable swaps make a big difference.

• Swap soda and fruit juice for flavored sparkling water or herbal teas. I’m a flavored sparkling water junkie and have come to love it. Try something new or try something you didn’t think you liked at one time again. Our tastes can change.
• Choose whole fruits instead of fruit-based snacks loaded with added sugar. Plus, you get some added fiber.
• Start limiting (not eliminating) cookies, cakes, and anything with “added sugars” on the label. Cutting sugar can feel VERY HARD. Start by reducing portions or try low sugar options.

Pro Tip: If you always crave sugar after a meal, you’ve likely built a habit around it. Try replacing it with a new habit—like a cup of herbal tea, a short walk, or even a sugar-free mint.

Client recommendations! Eat an apple after a meal. Brush your teeth after eating.

2. Move More (No Gym Required!)

Exercise helps your body use insulin more effectively, but that doesn’t mean you have to live at the gym. Find ways to move that fit your lifestyle:

• A 10-15 minute walk after meals can significantly improve blood sugar levels. Marching in place counts!
• Strength training (even bodyweight exercises at home) boosts insulin sensitivity.

Pro Tip: Consider soup cans for some arm curls or shoulder presses or reusable detergent, milk or juice jug filled with water for more weight.

• Vacuuming, mopping and general cleaning are exercise with a bonus – that clean room afterwards. 
• Dance in your kitchen while making dinner—it counts! Turn on your favorite music or song and just let yourself go!

3. Eat Smart (Without Counting Every Calorie)

Focusing on whole, nutrient-dense foods can do wonders for blood sugar control. Some easy guidelines:

• Prioritize fiber (veggies, beans, nuts) to slow sugar absorption.
• Eat lean proteins (chicken, fish, eggs) to keep you full and stabilize blood sugar.
• Include healthy fats (avocado, olive oil, nuts) to prevent energy crashes.
• Hydrate! Even mild dehydration can cause blood sugar swings.

4. Sleep and Stress: The Hidden Game-Changers

Not getting enough sleep? Constantly stressed? Your blood sugar is paying the price. High stress = high cortisol = higher blood sugar.

• Create a bedtime routine—put the phone down (yes, even TikTok).
• Find stress outlets: deep breathing, meditation, or even just laughing at a good sitcom. 

Mindset Matters: Small Steps Win the Race

If you’re feeling overwhelmed, remember: perfection isn’t the goal, consistency is. You don’t have to overhaul your entire life overnight. Start with one habit at a time and build from there.

And most importantly—get support. Whether it’s working with a coach (hi, that’s me!), joining a supportive community, or looping in family and friends, accountability makes a world of difference.

You’ve got this! Small steps lead to big changes.💜