5 Immediate Steps I'd Take If I Was Diagnosed with Prediabetes

Prediabetes is more than just a warning sign—it’s a sign that your body has likely been struggling with insulin resistance for years. But here’s the good news: with the right strategies, it’s absolutely reversible. If I was diagnosed with prediabetes today, these are the first five steps I’d take to turn things around—starting now.

Step 1: Focus on 30g of Protein at Every Meal

Protein is the most blood sugar-stabilizing macronutrient you can eat. It slows digestion, keeps you full longer, and reduces the insulin needed to process your food. That means fewer blood sugar spikes, fewer cravings, and better fat-burning potential.

To hit 30 grams of protein per meal, here are some examples:

• 4 oz of beef, chicken, or fish

• 5 eggs

• 1 scoop of whey protein powder

Not only does protein support lean muscle (which improves insulin sensitivity), but it also helps regulate appetite throughout the day.

Step 2: Stop Snacking Between Meals

One of the biggest drivers of high insulin levels is constant eating—even if it’s just a handful of nuts or a "healthy" snack bar.

Every time you eat, your body produces insulin. Snacking all day keeps those levels elevated, which makes it almost impossible for your body to burn stored fat.

Instead, focus on eating 2–3 balanced meals each day. If you’re getting enough protein, healthy fats, and fiber at each meal, you shouldn’t need to snack. And if you do feel hungry between meals, it’s probably a sign that your last meal wasn’t balanced enough.

Step 3: Eat an Early Dinner and Extend Your Fasting Window

Finishing dinner by 6 or 7 PM gives your body more time to digest before sleep—and more time in a fasted state overnight. This helps bring insulin levels down, improves sleep, and promotes fat loss.

Eating late at night can spike blood sugar and interfere with deep sleep—both of which contribute to insulin resistance. Aim to finish eating at least 3 hours before bed for the best results.

Step 4: Take 2 Tablespoons of Apple Cider Vinegar Before Bed

Apple cider vinegar (ACV) is a simple but powerful tool for blood sugar control. Taking 2 tablespoons diluted in water before bed can:

• Lower fasting blood sugar

• Improve insulin sensitivity

• Reduce post-dinner glucose spikes

Make sure to use raw, unfiltered ACV with "the mother," and rinse your mouth after drinking to protect your teeth.

Step 5: Walk After Every Meal

Walking after meals is one of the easiest and most effective ways to reduce blood sugar spikes. When you move, your muscles absorb glucose without needing insulin.

Even just 10 minutes of light walking after each meal can:

• Lower post-meal blood sugar

• Improve digestion

• Enhance mood and energy

This small habit can make a big difference—no gym required.

Final Thoughts

Prediabetes doesn’t mean your health is doomed—it means your body is asking for a change. And with the right daily habits, that change can happen faster than you think.

By focusing on protein, limiting snacking, eating earlier, using apple cider vinegar, and adding post-meal walks, you can start reversing insulin resistance today.

Ready to take the first step? Try implementing just one of these tips this week and build from there. Small, consistent changes are what lead to lasting results.

Let me know in the comments—what’s the first change you’re going to make?