Prediabetes & Insulin Resistance: The Wake-Up Call You Don’t Want to Ignore
Most people are shocked when they’re told they have prediabetes.
“I feel fine.”
“I don’t eat that bad.”
“Does this mean I have diabetes?”
Take a deep breath.
This is not a life sentence. Think of it as a warning light on your dashboard. The engine isn’t broken — but it’s asking for attention.
The good news? You can still change direction.
What Is Prediabetes?
Prediabetes means your blood sugar levels are higher than normal, but not high enough to be diagnosed as diabetes.
We typically diagnose it using:
A1C (average glucose over 3 months) between 5.7–6.4%
Fasting glucose between 100–125 mg/dL
Elevated fasting insulin or clear signs of insulin resistance
Without intervention, many people with prediabetes go on to develop Type 2 diabetes within 5–10 years.
But here’s what matters most: Prediabetes is reversible.
The Real Problem: Insulin Resistance
Prediabetes doesn’t happen overnight. It develops gradually due to a condition called insulin resistance.
Insulin is a hormone made by your pancreas that helps move sugar from your bloodstream into your cells to be used for energy.
With insulin resistance:
Your cells stop responding well to insulin
Your body produces more and more insulin to compensate
Blood sugar slowly begins to rise
Over time, the pancreas can’t keep up
What many people don’t realize is that high insulin levels — even before blood sugar rises — can affect your health.
Insulin resistance is linked to:
Weight gain, especially around the abdomen
Fatigue and brain fog
High triglycerides and low HDL
High blood pressure
Increased risk of heart disease
In other words, insulin resistance isn’t just about diabetes. It’s about your overall metabolic health.
Why It’s Often Missed
In traditional healthcare settings, early insulin resistance can go undetected because:
Fasting insulin isn’t routinely checked
Appointments are rushed
Lifestyle counseling is limited
Follow-up is infrequent
By the time A1C rises significantly, insulin resistance has often been present for years.
At Sandhill Direct Health, we take the time to look deeper. We focus on education and practical, sustainable lifestyle changes that lead to lasting health — not just temporary fixes.
The Good News: You Can Reverse It
The foundation of treatment isn’t complicated — but it does require consistency and support.
1. Nutrition Changes
The goal is to reduce spikes in blood sugar and insulin.
Reducing processed carbohydrates and added sugars
Prioritizing protein and healthy fats
Increasing fiber from vegetables
Minimizing liquid calories
There is no one-size-fits-all diet. Some patients thrive with lower-carb approaches, while others succeed with a balanced whole-food plan. The key is sustainability — not perfection.
2. Strength Training
You don’t have to become a bodybuilder. You just have to start.
Muscle is one of the most powerful tools for improving insulin sensitivity. Even 2–3 sessions per week of resistance training can:
Lower blood sugar
Improve insulin response
Support weight loss
Increase energy
Building muscle helps your body use glucose more efficiently — which directly improves insulin resistance.
3. Sleep & Stress Management
Poor sleep and chronic stress increase cortisol levels, which can worsen insulin resistance.
Improving sleep quality and building healthy stress management habits can significantly improve metabolic health.
Sometimes the most powerful changes happen outside the kitchen and the gym.
4. Targeted Medications (When Needed)
In some cases, medications can be helpful — especially if lifestyle changes alone aren’t enough. These tools can improve insulin sensitivity and support weight loss. But medication should support lifestyle change — not replace it.
How Sandhill Direct Health Can Help?
Reversing insulin resistance doesn’t happen in a 10-minute visit once a year.
It requires education, ongoing accountability, regular lab review, personalized nutrition guidance, and direct access to your provider when questions come up
At Sandhill Direct Health, we track your progress together. Together, we adjust your plan as needed. And we focus on prevention — not just prescriptions.
You deserve more than rushed appointments and reactive care. You deserve a partner in your health.
If You’ve Been Told You Have Prediabetes…
Don’t panic, but don’t ignore it either.
This is your opportunity to prevent:
Type 2 diabetes
Heart disease
Fatty liver disease
Chronic inflammation
Small, consistent changes today can dramatically change your health 5–10 years from now.
If you’re concerned about your blood sugar, insulin levels, or overall metabolic health, let’s talk. Early action makes all the difference.