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We break the myth that prediabetes is “borderline” and lay out a practical 16‑week plan to lower A1C with small, repeatable habits. We share a personal reversal story, the diabetes plate, stress and sleep tactics, and how to build discipline over motivation.

• prevalence stats and why language matters
• what A1C measures and the prediabetes range
• insulin resistance and early cellular damage
• simple nutrition wins using the diabetes plate
• anti-inflammatory foods and everyday swaps
• walking, light resistance and 150 minutes a week
• stress rating, sleep hygiene and cravings
• tracking weight, inches and weekly goals
• a 16-week roadmap from baseline to maintenance
• mindset shifts from motivation to discipline

You can reverse pre-diabetes in 16 weeks

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