Prediabetes 101 (Quick Primer)
Prediabetes means your blood sugar is higher than normal but not yet in the diabetes range—most commonly shown by an A1C of 5.7%–6.4% (normal is <5.7%; diabetes ≥6.5%). Keeping it in check now can prevent or delay type 2 diabetes. CDC
Good news: lifestyle changes are highly effective. The CDC-led Diabetes Prevention Program shows that targeted habits can significantly reduce progression to type 2 diabetes. CDC
The Habits That Move Your Numbers
1) Lose a Little, Gain a Lot
In the National Diabetes Prevention Program (NDPP), losing 5–7% of body weight and increasing physical activity to at least 150 minutes/week cut the risk of developing type 2 diabetes by ~58% (and 71% for people 60+). CDC+1
2) Build a Movement Routine You’ll Keep
Aim for 150 minutes/week of moderate activity (brisk walking, cycling) plus 2–3 short strength sessions. Even brief walks right after meals blunt glucose spikes—research shows 10 minutes immediately after eating can lower peak blood sugar. Diabetes Journals+2American Diabetes Association+2
Workday ideas: walking 1:1s, stair bursts, resistance bands at home, 10-minute post-lunch strolls.
3) Eat for Stable Blood Sugar
Center meals on fiber-rich vegetables, legumes, whole grains, nuts/seeds and include lean protein at each meal. Dietary fiber helps control blood sugar and supports weight management. CDC
Simple plate method:
- ½ non-starchy veggies
- ¼ lean protein
- ¼ high-fiber carbs (beans/lentils, quinoa, brown rice) + healthy fats
4) Protect Your Sleep Window
Consistently getting ~7–9 hours supports insulin sensitivity; chronic sleep restriction increases insulin resistance. Prioritize a fixed bedtime, cool/dark room, and a 30–60 minute wind-down. PMC+1
5) Train a Calmer Stress Response
Stress hormones like cortisol can raise blood sugar. Use quick tactics—box breathing, 4-7-8 breathing, micro-breaks, and boundaries around notifications/caffeine—to keep levels steadier. Cleveland Clinic
Medical note: Always partner with your healthcare provider—especially if you take glucose-lowering medications or have other conditions.
A Practical 4-Week Starter Plan
Week 1 – Awareness & Walks
- Track meals, steps, and sleep for 7 days.
- Add a 10-minute walk after your largest meal daily.
Week 2 – Fiber & Protein
- Use the plate method at lunch and dinner.
- Prep two high-fiber breakfasts (e.g., oats + chia/flax; Greek yogurt + berries + nuts).
Week 3 – Strength & Smart Swaps
- Do two 20-minute strength sessions.
- Swap two refined carbs (white bread/pastries) for whole-food options.
Week 4 – Sleep & Stress
- Lock in a 7–9 hour sleep window.
- Do a 3-minute breathing break before high-stakes meetings.
Reassess weight/waist, energy, and (with your clinician) fasting glucose or A1C every 3–6 months. Diabetes Journals
FAQs
Can prediabetes be reversed?
For many, yes—returning A1C to the normal range is achievable with consistent lifestyle changes, especially weight loss and physical activity. CDC
How quickly will I see changes?
Energy and post-meal readings can improve within weeks. A1C reflects 2–3 months of blood sugar, so expect changes over a full quarter. CDC
Do I need to cut all carbs?
No. Focus on quality and quantity: fiber-rich carbs (beans, lentils, whole grains, veggies) in balanced portions. CDC
Why Work with an NDPP-Certified Lifestyle Coach
An NDPP-certified lifestyle coach uses the CDC’s evidence-based framework to help you:
- Personalize eating and movement plans you’ll actually follow.
- Build weekly skills (goal-setting, problem-solving, relapse-prevention).
- Track progress and adjust—so changes stick long enough to shift A1C. CDC+1
Ellivate Wellness Can Help
At Ellivate Wellness, your coach leverages NDPP best practices to create a realistic, supportive path to lower blood sugar—without crash diets or complicated routines.
Call to Action
Ready to take control of prediabetes?
👉 Set up your FREE consultation with Ellivate Wellness today and get your personalized, NDPP-informed plan to reverse prediabetes and protect your long-term health.
https://ellivatewellness.com/national-diabetes-prevention-program-ndpp-lifestyle-coach/
