EP047: Pre-Diabetes IS Diabetes
Pre Diabetes IS Diabetes: Why This Is Your Best Window To Reverse Course
“Pre-diabetes isn’t a harmless waiting room. It’s diabetes in motion.”
Welcome to The Diabetes Podcast blog, where real stories meet real science. Today we’re saying the quiet part out loud: pre diabetes is diabetes in motion. It’s not a harmless “waiting room.” It’s the same disease process seen in type 2 diabetes—just earlier on the timeline. That’s not fear. That’s clarity, compassion, and a plan.
Here’s what you’ll learn:
What’s happening in your body long before A1C hits 6.5
Why “We’ll recheck next year” can be risky
The labs to ask for
How movement and muscle change your glucose story
Why fiber and sleep matter more than you think
How realistic weight loss can change your future
The Big Idea
Pre diabetes is diabetes. It’s not the same as full-blown type 2, and it’s different from type 1 and other forms. But with type 2, it’s the very same process—just earlier. Waiting is what makes it harder to reverse. Acting now gives you the most power.
What’s Really Happening at A1C 5.7–6.4
By the time your A1C reaches 5.7:
Insulin resistance is already well established
Beta cells (the insulin-making cells in your pancreas) are getting tired
Post-meal glucose spikes higher and stays high longer
Liver fat is often increased
Heart and blood vessel risk is already going up
Important truths:
People with prediabetes already have a higher risk of heart disease and stroke
Nerve changes (neuropathy) and eye changes can begin years before a diabetes diagnosis
The biology does not care about the “line” at 6.5—this is a spectrum
Why “Come Back Next Year” Is Dangerous
Too many people hear, “Cut sugar, lose some weight, we’ll recheck in a year.” They leave thinking, “I don’t have diabetes yet.” But inside, the body is working overtime. The pancreas is pushing more insulin. Muscles are saying “no thanks” to glucose. The A1C creeps up. This does not happen overnight—but it does happen.
Good News: This Is the Most Reversible Stage
Here’s the hope: pre diabetes is the best window to turn things around.
Research check:
The Diabetes Prevention Program showed a 58% reduction in progression to type 2 diabetes with lifestyle changes
Changes were modest: about 7% weight loss and 150 minutes of weekly activity
The American Diabetes Association recommends intensive lifestyle programs for prediabetes
Your Research-Backed Action Plan
Ask for the right labs
A1C
Fasting glucose
Fasting insulin (often not ordered, but very helpful—can show insulin resistance years early)
If your provider won’t order fasting insulin, consider a direct-to-consumer lab.
Move your body—consistently
Goal: 150 minutes per week of moderate activity
Think brisk walking, dancing, doubles tennis, gardening, pickleball
Use the “talk test”: you can talk, but you’re a little breathy
Rule of two: If you’ve gone two days without activity, do something on day three
Build muscle—your glucose sponge
Strength training at least 2 days per week
Focus on big movers: legs, hips, back, core
Examples: squats to a chair, deadlift patterns (picking things up safely), step-ups, push-ups on a counter, resistance bands
Aim for challenging sets that make your muscles tired in a short time. Muscle soaks up post-meal glucose.
Prioritize fiber (your quiet superpower)
Aim for 25–35 grams daily at minimum; 40–50 grams is excellent if you build up slowly
Why it works: slows glucose absorption, feeds good gut bacteria, helps you feel full
Easy ways: beans, lentils, berries, pears, apples, oats, chia, flax, veggies, intact whole grains like barley, quinoa, brown rice
Choose whole-food carbs; cut ultra-processed foods
Carbs are not the enemy—ultra-processed foods are the problem
Choose beans, whole fruits, veggies, intact whole grains, potatoes and sweet potatoes
Skip/limit refined snacks, pastries, sugary drinks, boxed sweets, and “can’t-stop-eating” engineered foods
Simple rule: if you can’t make it in a normal kitchen, it’s probably ultra-processed
Protect your sleep
Aim for 7–8 hours nightly
Even a few short nights make insulin resistance worse
Go to bed earlier, keep a calm routine, limit screens late
Aim for realistic weight loss if appropriate
Target: 5–10% of body weight
Example: at 200 lbs, 10–20 lbs over time
This is not a crash diet. Think steady, sustainable change across a few months
Focus on losing fat, not muscle: combine higher-fiber eating with strength training and walking
Food and Pattern Tips You Can Start This Week
Build meals around plants: half plate veggies, quarter plate beans or intact grains, quarter plate lean protein if you include it
Add a fiber boost at breakfast: oats + chia/flax + berries
Add a bean at lunch or dinner: chili, lentil soup, bean-and-veggie bowls
Swap one ultra-processed snack for fruit + nuts or hummus + veg
Try one meatless day per week, then grow from there
Movement You Can Start This Week
Walk 20–30 minutes after meals when possible
Two strength sessions:
Day 1: chair squats, counter push-ups, band rows
Day 2: step-ups, hip hinges/deadlifts with a safe household object, plank holds
Keep it simple. Keep it repeatable.
Mindset That Helps You Win
See prediabetes as a signal, not a sentence. Your body is asking for change.
Small steps count. Consistency beats perfection.
Build identity: “I’m a person who moves daily.” “I’m a person who chooses fiber-first foods.”
Advocate for yourself: ask for referrals to a registered dietitian and a diabetes educator; look for Diabetes Prevention Program offerings
Why Acting Now Matters
Every year of delay reduces metabolic flexibility
Acting early often means:
Better chance at remission
Fewer meds (or none)
Lower risk of complications later
Think “kitchen fire.” It’s much easier to put out now than when the whole house is burning
Quick FAQ
Is prediabetes the same as type 2 diabetes? It’s the same disease process earlier on. That’s why “pre diabetes is diabetes.”
Can I reverse prediabetes? Many people can put it into remission with lifestyle changes—especially when you act early.
Do I need meds? Sometimes lifestyle alone is enough at this stage. Talk to your provider about your options and personal risks.
How fast can I see changes? Some improvements in insulin sensitivity can happen within days to weeks; lab changes may take a few months.
Your Next 7 Days
Day 1: Schedule labs (A1C, fasting glucose, fasting insulin). Take a 20-minute walk.
Day 2: Add 10–15 grams of fiber to your day (beans at lunch, berries at breakfast).
Day 3: Strength session 1 (legs, push, pull).
Day 4: 20–30 minute brisk walk. Go to bed 30 minutes earlier.
Day 5: Swap one ultra-processed snack for a whole-food swap.
Day 6: Strength session 2. Add a veggie to two meals.
Day 7: Plan next week’s walks and two strength days. Repeat.
You’ve Got This
Pre diabetes is diabetes, and that’s exactly why this is your moment. You have more power now than at any other stage. Ask for the right labs. Move. Build muscle. Eat more fiber. Protect your sleep. Aim for realistic weight loss. Small, steady steps compound—especially now.
If this reframed prediabetes for you, share it with someone who needs an early wake-up call. Remission is possible when you take action today.
Need support? Email us at [email protected]. Take courage—you can do this, and we can help.
Disclaimer
The information in this blog post and podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.
Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.
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