Start with one risk score
Prediabetes often has no symptoms. If you know your fasting glucose, HbA1c or waist-to-height ratio, you have a starting line. The goal is not a diagnosis — it's a trajectory. Fasting glucose 100–125 mg/dL or HbA1c 5.7–6.4% means the window is open for change.
Day 1–2: Anchor breakfast
Replace refined breakfast carbs with 30g of protein and at least 8g of fibre. Examples: eggs with vegetables, Greek yogurt with chia and berries, or tofu scramble. A protein-forward breakfast lowers glucose and hunger for the rest of the day.
Day 3–4: Move after meals
A 10–15 minute walk within 30 minutes of eating reduces the post-meal glucose spike by 20–30% for many people. Do it twice a day and you've hit a meaningful portion of the DPP activity target without a gym.
Day 5–6: Rethink your plate
Use the fibre-first order: vegetables, then protein and fat, then starches. Add one extra vegetable serving to lunch and dinner. Swap one sugary drink for water, sparkling water or unsweetened tea. These three changes alone remove the biggest glucose spikes for most people.
Day 7: Sleep and repeat
Short sleep raises insulin resistance and appetite. Aim for 7–8 hours. Then pick the two habits from the week that felt easiest and repeat them for the next four weeks. Consistency beats intensity.