Did you know that 2 in 5 adults in the United States have prediabetes? Even more concerning, many of them don’t know they have it. Being at an unhealthy weight is one of the biggest risk factors for developing diabetes. That’s why we turned to Dr. Cee Nicole, a member of our OHOW advisory board and an expert in weight management, obesity, and lifestyle changes for better health and well-being, for some insights on prediabetes.
She is the founder of Weight A Minute Clinic, which is an adult and pediatric obesity telehealth practice in Georgia. It uses a patient-centered approach and provides all the resources needed to treat and address obesity in one place, including relatable nutrition education, virtual yoga, behavioral health resources, and recipes. She has treated many patients with prediabetes through her practice.
Here are the highlights of what we discussed:
OHOW: What is your advice for someone who just got diagnosed with prediabetes?
Dr. Cee Nicole: My first message is reassurance. Prediabetes is common and, importantly, it is reversible for many people. I encourage patients to see it as an early warning sign rather than a failure. It’s an opportunity to make small, meaningful changes before long-term complications develop.
I also remind people that blood sugar reflects many factors beyond just sugar intake. Sleep, stress, physical activity, body composition, and genetics all influence insulin resistance. The goal is not perfection but steady improvement.
Research shows that lifestyle intervention can significantly reduce progression from prediabetes to diabetes. Modest weight loss and increased physical activity reduced the risk of developing diabetes by about 58% in high-risk adults. Â
OHOW: What lifestyle changes tend to have the greatest impact on improving blood sugar?
Dr. Cee Nicole: The most powerful changes are often the ones practiced consistently.
First, Modest weight reduction, when appropriate, can significantly improve insulin sensitivity. Even losing about 5–7% of body weight has been shown to improve glucose metabolism and reduce the risk of diabetes.Â
Second, regular movement is extremely effective. Both aerobic activity and resistance training improve insulin sensitivity and help muscles use glucose more efficiently.
Third, focus on balanced meals that include protein, fiber, and minimally processed carbohydrates. Foods that digest more slowly help prevent large spikes in blood sugar.
Finally, sleep and stress management are often overlooked. Chronic sleep deprivation and stress hormones can worsen insulin resistance, so improving sleep quality and managing stress can meaningfully impact metabolic health.
OHOW: Who should be screened earlier than the typical age that is recommended?
Dr. Cee Nicole: Screening earlier is especially important for people who have additional risk factors. That includes individuals who have overweight or obesity, a family history of type 2 diabetes, a history of gestational diabetes, polycystic ovary syndrome, hypertension, abnormal cholesterol, or a sedentary lifestyle. The American Diabetes Association recommends screening adults with overweight or obesity who have one or more of these risk factors and screening all adults beginning at age 35 if no earlier risk factors are present.
Certain populations also experience higher rates of diabetes and may benefit from earlier screening, including Black, Hispanic, Native American, Asian American, and Pacific Islander communities.
Once screening is initiated, it should occur every 3 years when results are normal, with annual testing once prediabetes is identified. For kids, screening should begin at age 10 or at the onset of puberty (whichever occurs first). Tests should be repeated every 3 years if normal, or sooner if weight or risk factors increase.Â
To learn more about lifestyle changes for diabetes prevention, visit the American Diabetes Association website.
Resources
Prediabetes- Could It Be You? – CDC Fact Sheet
With Prediabetes, Action is The Best Medicine- American Diabetes Association