1 in 6 have full blown Type 2 Diabetes.
This is a stat that should alarm everyone: 1 out of every 3 American adults is pre-diabetic.
So in a room of 100 people, look to the person to your left and to your right. One of you (statistically) has pre-diabetes.
Pre-diabetes is defined as a Hemoglobin A1C measure of 5.7% - 6.4%. (Type 2 Diabetes is 6.5% and above.)
Pre-diabetes sounds innocuous enough, it’s “pre” diabetes, right? But by the time you are pre-diabetic, some serious problems might already be brewing.
How Do You Know If You’re At Risk?
You don’t need a lab test or glucose monitor to spot the early signs of pre-diabetes. If you’re experiencing any of the following, your blood sugar may already be higher than it should be:
🔸 Energy crashes after meals – Feeling wiped out an hour or two after eating? That’s a sign your blood sugar is spiking and crashing.
🔸 Constant sugar or carb cravings – If you feel like you need sugar, bread, or snacks to get through the day, it could be your body struggling with insulin resistance.
🔸 Extra weight around the belly – Carrying more fat around the midsection is a key indicator of poor blood sugar control.
🔸 Brain fog & trouble concentrating – High blood sugar can mess with your focus, memory, and overall mental sharpness.
🔸 Feeling sluggish even after a full night’s sleep – Blood sugar imbalances can leave you waking up tired, no matter how much rest you get.
If any of these sound familiar, it’s time to take action.
And look, maybe you’re like “meh, that’s just part of getting older.” (It’s not.) But insulin resistance and pre-diabetes are connected with most chronic health issues beyond Type 2 Diabetes, including:
Heart disease & stroke
Dementia and Alzheimer’s
Depression and anxiety
Gout
What Causes Pre-Diabetes?
There’s no single reason, but here are a few common culprits:
🔥 Too many processed carbs & sugars – Ultra-processed foods, sugary drinks, and refined carbs (think white bread, pasta, cereal and pastries) send blood sugar on a rollercoaster.
🛋️ Not enough movement – Sitting all day and not moving enough makes it harder for your body to manage blood sugar effectively. Even a short daily walk can make a big difference.
😴 Poor sleep & chronic stress – Skimping on sleep or dealing with constant stress can spike cortisol, which raises blood sugar and makes weight loss harder.
⚖️ Extra belly fat – Visceral fat (otherwise known as beer belly) is linked to insulin resistance. Losing even a little can improve blood sugar control.
👨👩👧 Family history & genetics – If diabetes runs in your family, you may be more at risk. But lifestyle pulls the trigger, so you can’t blame it all on your genes.
Simple Ways to Lower Your Blood Sugar
Reversing pre-diabetes doesn’t have to be complicated. Here are a few small changes that make a big difference:
✅ Eat more protein & fiber – Prioritize nutrient-dense, whole foods like eggs, fish, meat, legumes and veggies.
✅ Walk after meals – A 10-15 minute walk after eating helps lower blood sugar naturally (seriously, it works!).
✅ Drink more water – Staying hydrated helps your body flush out excess sugar and keeps cravings in check.
✅ Cut back on added sugar – Start small! Swap sugary drinks for sparkling water or herbal tea.
✅ Improve your sleep – Aim for 7-9 hours a night. Poor sleep messes with hormones that control blood sugar and hunger.
✅ Try intermittent fasting – Giving your body a break from eating (even just 12 hours overnight) can improve insulin sensitivity.
Ready to Take Control of Your Health?
I’ve put together a free guide to help you understand what’s happening in your body and what you can do to turn things around—starting today. Grab your copy here:
And if you’re ready to take control of your health but aren’t sure where to start, let’s talk. I offer free 15-minute consultations to help you create a personalized plan that works for you. No pressure—just here to help. Click here to book a time.
Ready? Let’s go!
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