November is Diabetes Awareness Month, and it’s the perfect time to talk about something that often goes under the radar—prediabetes. On a recent episode of our podcast So Frickin’ Healthy, my co-host Megan McCrory and I dove deep into the topic, discussing everything from how to identify prediabetes to the lifestyle changes that can help prevent it from progressing to type 2 diabetes.

If you’re unfamiliar with prediabetes, or if you’re curious about how it’s linked to type 2 diabetes, I’m sharing all the key takeaways and actionable tips from that episode here. Whether you’re newly diagnosed or just looking to take charge of your health, this information can empower you to make the right choices moving forward.

You can listen to the whole episode and find more information in the link below, or anywhere you get your podcasts

https://sofrickinhealthy.com/

What Is Prediabetes and Why Should You Care?

In the podcast, Megan and I talk about how prediabetes is essentially a red flag that your blood sugar levels are higher than normal, but not yet at the levels required for a type 2 diabetes diagnosis. The kicker is that 80% of people with prediabetes don’t even know they have it, which is why it’s so important to stay informed and be proactive.

If you have prediabetes, it doesn’t mean you’re doomed to develop type 2 diabetes—it’s more like a wake-up call to make changes before things get worse. In fact, with the right lifestyle changes, prediabetes can be reversed. In the podcast episode, we talk through all the ways you can manage prediabetes, and how early intervention can prevent the progression to diabetes.

How Do You Know If You Have Prediabetes?

On the episode, we discuss early detection as a key factor in managing prediabetes, and how getting tested is the first step in taking control of your health. One of the most common tests for prediabetes is the A1C test, which gives an average of your blood sugar levels over the past two to three months. If your A1C is between 5.7% and 6.4%, you may be in the prediabetes range.

I recommend having a conversation with your healthcare provider about getting tested, especially if you have risk factors like being overweight, leading a sedentary lifestyle, or being over 45 years old. Early detection can make all the difference, and it’s something we dive into in the podcast as well.

How to Manage Prediabetes: The Key Lifestyle Changes

In our episode, Megan and I really emphasize that lifestyle changes are the best way to manage prediabetes. These changes don’t have to be drastic, and small steps can lead to big improvements in your health. We broke it down into three main areas:

        1. Nutrition: Eat to Balance Your Blood Sugar

One of the easiest places to start is with your diet. In the podcast, we talk about the importance of eating whole, unprocessed foods like vegetables, lean proteins, and whole grains. These foods are packed with nutrients and fiber, which help stabilize your blood sugar levels. Avoiding processed foods and sugary snacks is also a key tip that we share—these foods can cause your blood sugar to spike, which you want to avoid if you have prediabetes.

        2. Exercise: Get Moving Every Day

Physical activity is another area we highlight on the podcast. Regular exercise helps improve your body’s ability to manage blood sugar, and it doesn’t have to be complicated. Even something as simple as a daily walk can make a huge difference. In fact, we talk about how 30 minutes a day of moderate exercise can improve insulin sensitivity and help regulate blood sugar levels.

        3. Stress Management: Keep Your Cool

Finally, stress can also affect your blood sugar, so finding ways to manage it is essential. In the podcast, we share practical tips for incorporating stress-reduction practices like mindfulness, yoga, and deep breathing into your routine. These practices can help lower your cortisol levels and keep your blood sugar from spiking.

Myths About Prediabetes: What You Need to Know

One of the things Megan and I discussed in our episode is the common myth that prediabetes isn’t a big deal. In fact, many people don’t realize that prediabetes is the last warning sign before type 2 diabetes, and it’s important to address it before things get worse. On the podcast, we also talked about how prediabetes often doesn’t have any obvious symptoms, which is why regular testing is so crucial.

Making Small, Sustainable Changes

In the podcast, we also stress that small, sustainable changes are more effective than trying to overhaul your entire lifestyle overnight. Whether it’s swapping out processed snacks for healthier options or committing to a daily walk, every small step counts. The key is consistency, and we talk through how to make these changes manageable and lasting.

Why You Should Take Action Now

If you’re listening to this and thinking, “I might be at risk for prediabetes,” I want to encourage you to take action now. In our episode, Megan and I talked about how you can turn things around and prevent prediabetes from turning into type 2 diabetes. The more informed you are and the sooner you make changes, the better your long-term health outcomes will be.

Prediabetes doesn’t have to be a scary diagnosis. With knowledge and the right mindset, you can take control of your health and make positive changes that will benefit you for years to come.

Conclusion: Towards a Healthier Lifestyle

Prediabetes is an important health issue, but the good news is that you can manage it—and even reverse it—by making small, smart lifestyle changes. If you’re looking for more tips on how to live a healthier, happier life, I encourage you to listen to the full episode of So Frickin' Healthy. We dive deeper into all of this and more. Check out our podcast here and start making those small changes that lead to big results.

Have you ever been tested for prediabetes or thought about making changes to your diet or exercise routine to improve your health? Let me know in the comments what you’re doing to take control of your health today!