Prediabetes and how to reverse it.

Plus: Scary amounts of this in our food.

Tuesday. Here is a headline that caught my attention:

So, the United States is no longer one of the top 20 happiest countries in the world. It turns out we fell from 15th last year to 23rd this year. What could be the culprit? It could have something to do with the fact that members of Gen Z spend an average of 7 hours a day on their phones. SEVEN HOURS. SEVEN. 

Now that we have solved that mystery, here is another problem we desperately need a solution to—one in three Americans suffers from prediabetes. So, what can we do about it? Let’s dive in.

Together with

Today’s Menu 🌿

  • 🍭 Can you reverse prediabetes? (Spoiler—yes, you can)

  • Scary amounts 😧 of this in your food.

  • What’s the secret to weight loss maintenance?

  • 🧐 The puzzling side effect of statins.

  • The Daily Recipe is a salad 🥗 you have to try!

  • 🥤 SEVEN prebiotic and probiotic soda brands you have to try!

Read Time: 4 minutes

Healthy Trendy Brunch

Can We Reverse Prediabetes? 

Prediabetes is a condition that signals the body's difficulty in managing blood sugar levels, often resulting from insulin resistance. This metabolic state affects one in three adults, but many are unaware they have it. 

If diagnosed early through specific blood tests, prediabetes can be reversible. How could that be possible? Isn’t prediabetes a one-way road to full-blown type 2 diabetes? Well, not necessirily. 

Insulin resistance, the underlying issue in prediabetes, means that the body's cells don't respond well to insulin, a hormone that helps cells absorb glucose. This resistance can lead to higher levels of both insulin and glucose in the blood—something you want to avoid at all costs. 

Several factors contribute to the development of insulin resistance, including chronic overnutrition (eating too much), stress, poor sleep, and lack of physical activity. These factors lead to fat accumulation in tissues like muscles and the liver, which can further exacerbate insulin resistance. It’s a vicious cycle that can take over and lead to nothing but adverse health outcomes. 

To catch and reverse prediabetes early, it's crucial to understand how it's diagnosed. Tests like fasting glucose levels and the A1c can indicate whether someone is at risk. Fasting glucose levels between 100 and 125 mg/dL or an A1c between 5.8% and 6.4% are considered prediabetic ranges (READ MORE HERE). However, these tests alone might not capture the early signs of metabolic dysfunction, as they do not account for glucose variability, which can also be a significant indicator of insulin resistance.

Fortunately, prediabetes can often be reversed through lifestyle changes. Key interventions include adopting a healthier diet that avoids added sugars, processed foods, and refined carbs, and instead focuses on increasing fiber, protein, fats, and micronutrients. Regular physical activity also plays a critical role. Even moderate exercise like walking can enhance muscle insulin sensitivity and help the muscles absorb glucose without requiring additional insulin.

Managing other aspects of health, such as sleep and stress, is equally important. Poor sleep and high-stress levels can both worsen insulin resistance. Practical steps such as improving sleep hygiene, engaging in regular physical activity, and adopting stress-reduction techniques like meditation or deep breathing exercises can support overall metabolic health.

The journey to reversing prediabetes also involves weight management. Shedding even a small percentage of body weight can significantly improve insulin sensitivity and reduce the risk of progressing to Type 2 diabetes. The Centers for Disease Control and Prevention (CDC) suggests that losing 5 to 7% of body weight and increasing physical activity can reduce the risk of diabetes by over 50%. 50%!

The key takeaway? Reversing prediabetes requires a serious commitment, but it is totally doable. By focusing on diet, exercise, and overall wellness, individuals can improve their insulin sensitivity and significantly enhance their quality of life. This proactive approach is essential in managing and potentially reversing prediabetes, helping to prevent the onset of Type 2 diabetes and other associated health issues.

It won’t be easy, but it is much easier than facing even more serious complications later on.

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The Daily Recipe

Try to guess… Salads don’t have to be boring. This salad is packed with flavor and makes the perfect lunch (add some protein) or a great side!

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Tonic Shots

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🥤 Probiotic and Prebiotic Sodas Are So in
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You don’t want toothpaste or anything with fluoride. This tooth powder has everything you need to clean teeth without any of the junk you don’t want. TRY IT.

“Health is not just about what you’re eating. It’s also about what you’re thinking and saying.”