11/06/2026
⚠️ Being told you have PREDIABETES doesn’t mean diabetes is inevitable! 👀
After 10 years in endocrinology, here’s where I would start if my A1C came back between 5.7% and 6.4%.
1️⃣ Get the full picture. Is my A1C 5.7% or 6.4%? Has it been creeping up over the years? I’d look at the TREND, not just one result. I’d also check my fasting glucose, blood pressure, and cholesterol because these often go hand in hand.
2️⃣ Eat more protein and fiber. I’d prioritize protein to help keep me full and fiber to slow glucose absorption. Think eggs with whole-grain toast, chicken with beans and vegetables, or Greek yogurt with berries. I WOULDN’T eliminate all carbs!
3️⃣ Use my muscles! Muscles use glucose for energy, helping clear it from the bloodstream. No gym membership needed! I’d start with squats, wall push-ups, resistance bands, or dumbbells at home. My goal? 2–3 strength sessions weekly.
4️⃣ Move AFTER meals. Moving muscles take up more glucose from the blood. Instead of sitting down right after eating, I’d take a 10–15-minute walk. Even walking around the house counts!
5️⃣ Reduce excess body fat, if needed. If I were carrying extra weight, I’d aim to lose 5–7% of my body weight. Combined with regular activity, that can cut the risk of type 2 diabetes by MORE THAN HALF. For someone weighing 200 pounds, that’s just 10–14 pounds. Small changes ADD UP!
Prediabetes is an opportunity to make changes BEFORE diabetes develops. And I wouldn’t try to change everything overnight!
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