Welcome back, health champions!👋

What's most frustrating about a prediabetes diagnosis? You're handed a label, told it's a warning siren, and then... sent home. Most people are never shown the exit door. But there is one. Today we're talking about exactly where it is, what the science says, and what it takes to walk through it.

This issue was inspired by one of our own community members!

In today's issue:

• What HbA1c actually measures

• The diagnostic ranges

• What A1c level means you're technically no longer prediabetic

• The biology of what's actually happening when you reverse prediabetes

BEST FINDS
World Pancake Day was Feb 17 — and yes, you can celebrate without starting your day with a heavy carb load. The trick: fiber + protein (and smart toppings). Blueberry Oat Bran Pancakes — oat bran = major fiber upgrade, plus blueberries for sweetness without the sugar bomb. Keto Cream Cheese Pancakes — ultra low-carb, rich and fluffy, perfect if you want pancakes with minimal glucose impact. Lemon Ricotta Protein Pancakes — bright, restaurant-level flavor with a protein boost that actually keeps you satisfied. Cottage Cheese Pancakes — simple, high-protein, and surprisingly fluffy (great with berries + cinnamon). Flaxseed Meal Pancakes — low-carb + fiber-packed with a nutty, cozy vibe. Healthy Pumpkin Oatmeal Pancakes — warm spices + oats + pumpkin = comfort-food pancakes that don’t feel like a carb crash waiting to happen. Tip: swap syrup for Greek yogurt + berries + cinnamon (or do 1–2 tsp maple syrup max + chopped nuts).

What HbA1c Means You're No Longer Prediabetic & What It Takes to Stay There

If you've ever Googled "what A1c is no longer prediabetic," you probably got a number thrown at you — 5.7% — with not much else. Today we're giving you the full picture

Before the science, a shoutout.

Meet our community member, “CeCe”- The Reset Queen 👑 
Cece's journey hasn't been a straight line. Her A1c went up. She brought it down. It crept into diabetic ranges, then back out. Weight loss, weight gain, weight loss again. Through every curve, CeCe kept absorbing the science, focusing on long-term results, and refusing to quit.

At her most recent doctor's visit? A well-deserved pat on the back — a new result and a new goal: aim not just under 5.7%, but potentially into the lower 5s.

That surprised her. And it sparked today's question: is there a magic A1c number?

💙 Want to send “CeCe” some encouragement? Drop a note in this form — we'll make sure she sees it. Have your own story or question? Share it here and we'll show up alongside you too!

Quick Primer: What Is A1c, Really?

HbA1c has become the most commonly used diagnostic tool for prediabetes and diabetes for good reason: it requires no fasting, and it's far less variable than a single blood glucose snapshot.

Here's the science: A1c measures the percentage of hemoglobin proteins in your red blood cells that have glucose attached to them — a process called glycation. Because red blood cells live about 90 days, your A1c reflects your average blood sugar over roughly three months. Fingerstick readings are like individual quiz scores. A1c is your semester GPA.

This confuses a lot of people with prediabetes. One bad spike, or one great fasting morning — neither moves your A1c much. It's the sustained average over 90 days that counts. That's actually good news: you have a full cycle to move the needle with consistent action.

The Prediabetes Diagnostic Ranges

According to the American Diabetes Association (ADA):

Worth knowing: “Prediabetes” isn’t defined the same everywhere. Some organizations (WHO and some European health systems) emphasize fasting glucose/OGTT categories like IFG/IGT or use different labels/cutoffs rather than a single “prediabetes A1c range.” Bottom line: these cut points are useful clinical thresholds, not a sharp biological cliff between “safe” and “unsafe.”

What is real is the underlying biology. Higher A1c reflects more glucose circulating in your blood over time — and sustained high glucose causes cumulative damage to blood vessels, nerves, kidneys, eyes, and the heart. Every point down matters.

So What A1c Means You're No Longer Prediabetic?

The technical answer: below 5.7% is the ADA threshold for "normal." But the science adds nuance worth knowing.

A landmark study from the Diabetes Prevention Program Outcomes Study found that people who returned to normal glucose regulation had a 56% lower risk of developing type 2 diabetes. Other studies confirmed that remission from prediabetes is sustainable with long-term lifestyle intervention.

The key insight: one A1c below 5.7% is encouraging. A pattern below 5.7% over multiple tests is meaningful prediabetes reversal. And don't underestimate progress that hasn't crossed the line yet — dropping from 6.3% to 5.8% is a major win, even if still technically "prediabetes."

Studies also show additional cardiovascular benefits at A1c values in the 5.0–5.4% range. There's no hard floor on "better." But don't let perfect be the enemy of great.

Lowering A1c vs. Reversal: What's the Difference?

Related but these aren't the same thing — and the distinction matters for your long-term health.

Lowering A1c can happen through medication, short-term dietary changes, even changes such as better hydration. The number drops - which is good. Sustained reversal is something deeper. It means improving insulin sensitivity — your cells actually responding better to insulin — and preserving beta-cell function, your pancreas regaining capacity to produce insulin.

Sustained prediabetes reversal addresses multiple factors - A1c, insulin sensitivity, beta-cell function and overall metabolism. Here's how lifestyle changes achieve that:

Weight loss — especially visceral fat. Even a 5–7% reduction in body weight dramatically improves insulin receptor signaling. Quality matters: fat loss, particularly belly fat, not muscle loss, is what drives metabolic improvement.

Exercise — and not just one kind. Post-meal walks (even 10 minutes) blunt glucose spikes immediately, directly pulling down your 90-day average. Cardio improves insulin sensitivity over time. Resistance training builds muscle — your body's largest glucose sink. More muscle means better glucose clearance and a higher resting metabolic rate long-term.

Diet — reducing the burden on beta cells. A diet rich in fiber (slows glucose absorption), healthy fats (supports cell membrane function), and micronutrients (cofactors for insulin signaling) reduces the constant demand on beta cells, giving them a chance to recover. The immediate benefit: more stable blood sugar. The long-term benefit: better A1C trajectory.

Timeline expectations: Most people who respond see meaningful A1c drops within 3–6 months of consistent change — aligning with that 90-day window. But as CeCe's journey shows, the path isn't always linear. Stress, poor sleep, and hormonal shifts can slow progress temporarily. What separates people who get there is consistency over time, not perfection in any given week.

Honest Caveats: Not everyone will reach below 5.7%. Genetics, age, how long you've had prediabetes, and beta-cell health all play a role. Progress at any level still reduces your risk.

A word on medications like metformin: they can lower A1c effectively, but may do so without the same degree of physiological restoration that lifestyle changes achieve. The number improves, but underlying insulin sensitivity and beta-cell recovery may not progress as much. Medication is a valid tool — but it works differently at the cellular level. Always a conversation to have with your doctor.

Bottom line: Below 5.7% is the official "you're not prediabetic" stamp. But every point your A1c moves toward — or past — that threshold is adding healthy years to your life. You want a trend, not a snapshot. Sometimes that trend is a clean downward slope. Sometimes it's two steps forward, one step back. Both count.

Have questions? We got answers. Email [email protected]