Welcome back, health champions!👋

Here’s something wild: most of us are trying to reverse prediabetes while flying blind. Not because we’re not trying hard enough. Not because our doctors don’t care. But because we’re only tracking half the numbers that matter.

Today’s Health Guide is about closing that gap—building your complete metabolic dashboard so you actually know what you’re working with. No overwhelm, no lab obsession—just the essential numbers that tell the real story.

In Today’s Health Guide:
• The two critical gaps in standard prediabetes screening
• Key metabolic markers you should track (probably in your lab results already)
• The blood sugar metrics your doctor might not be checking
• How to get comprehensive testing without the hassle

BEST FINDS
Power-Up Your Plate - Science-backed whole food recipes that balance blood sugar with fiber-rich ingredients and quality protein to keep you energized all day. Protein-Packed Mains: Salmon with Fennel, Citrus and Olives - omega-3s meet Mediterranean brightness (pair with Brussels sprouts, greens, or brown rice); Creamy Paleo Chicken Soup with Mushrooms and Kale - comfort food loaded with immune-boosting nutrients; Shrimp and Mushroom Cauliflower "Risotto" with Sweet Pea - all the creaminess, none of the carb spike. Plant-Based Powerhouses: Smoky Lentil Spinach Soup - fiber and iron in a cozy bowl; Lentil Masoor Dal Salad - protein-packed Indian flavors on greens. Smart Start: High Protein Apple Cinnamon Overnight Oats - prep-ahead breakfast with sustained-release energy.

Know Your Numbers: The Key to Lasting Prediabetes and Diabetes Remission

If you've been diagnosed with prediabetes or type 2 diabetes, you know the basics: eat better, exercise more, lose weight.

Helpful? Yes. Complete? No.

Here's what's missing: you can't manage what you don't measure.

Routine diabetes care focuses on glucose because it's easy to track. Meanwhile, the deeper story—insulin resistance, visceral fat, lipid dysfunction, liver stress—often goes unmonitored until things get serious.

The good news: pull together the complete picture once, and you and your doctor can make smarter decisions faster.

This guide shows you which markers matter most, what they mean, and where to find them.

Two Problems in Standard Prediabetes Monitoring

Problem #1: Insulin resistance hides in plain sight

Most attention lands on blood glucose numbers—fasting glucose and HbA1c—because those are the diagnostic standards for diabetes and prediabetes.

But here’s the catch: insulin resistance can build for many years before blood glucose clearly rises. Your body compensates by producing more insulin for a long time. That “compensation phase” is often where you have the most leverage for diabetes prevention, before things escalate.

Problem #2: Focusing only on blood sugar misses the bigger metabolic picture

Prediabetes rarely travels alone. It typically shows up with high blood pressure, dyslipidemia (high triglycerides, low HDL), visceral fat, metabolic-associated fatty liver disease (MASLD), sleep apnea, and cardiovascular risk.

The silver lining? When you address the root drivers—nutrition, movement, sleep, stress management, weight loss where needed, plus medication when appropriate—you tend to improve many of these metabolic conditions together.

Think of it like your finances: you wouldn’t run your household by checking your checking account once every three months. You’d track spending, savings, debt, trends over time. Your metabolic health deserves the same approach.

Your Metabolic Dashboard: Essential Numbers for Diabetes and Prediabetes

Here’s a calming truth: if you’ve had an annual physical or diabetes follow-up, you likely already have many of these numbers in your patient portal. Start there.

The “Must Know” Diabetes Markers

HbA1c (Hemoglobin A1c — Your 3-Month Average Glucose)

Normal: <5.7% | Prediabetes: 5.7–6.4% | Diabetes: ≥6.5%

This is your best single snapshot of long-term glucose control. For type 2 diabetes remission, the target is HbA1c <6.5% for at least 3 months without glucose-lowering medication. For “prediabetes remission,” think: returning to normal-range HbA1c (<5.7%) and staying there.

Worth knowing: Each 1% drop in HbA1c is associated with substantially lower diabetes complication risk. While <5.7% is the standard “normal” cutoff, some large studies in people without diabetes suggest cardiovascular risk is lowest around HbA1c 5.0–5.4%, and begins to rise as HbA1c increases—sometimes even within the “normal” range.

Fasting Blood Glucose

Normal: <100 mg/dL | Prediabetes: 100–125 mg/dL | Diabetes: ≥126 mg/dL

Useful for diabetes screening, but more variable than HbA1c. Sleep quality, stress, illness, and late-night snacks can all affect fasting glucose.

Weight + Waist Circumference (Visceral Fat Assessment)

Weight matters for diabetes risk, but waist circumference is often a better risk signal because it tracks visceral adiposity—the metabolically active fat linked to insulin resistance. Common thresholds:

Men: under 40 inches (102 cm)
Women: under 35 inches (88 cm).

Blood Pressure

Prediabetes and diabetes increase cardiovascular disease risk, so blood pressure monitoring isn’t optional. Many people aim for <130/80 mmHg (with targets individualized).

Lipid Panel (Cholesterol and Triglycerides)

When triglycerides run high and HDL cholesterol runs low, that pattern often indicates insulin resistance. Lipid management is essential for reducing cardiovascular risk in diabetes.

The “Completes the Picture” Numbers for Diabetes Prevention

Insulin Resistance Testing (The Missing Gauge)

Fasting insulin levels paired with fasting glucose can estimate insulin resistance using a HOMA-IR calculation. These aren’t routinely ordered in standard care, but they can be insightful—especially when your glucose levels still look “not that bad.” Insulin resistance commonly precedes pre- and type 2 diabetes by many years.

Liver Function Tests (ALT/AST for MASLD Screening)

Visceral fat and insulin resistance strongly link to fatty liver disease, which increases cardiometabolic risk. ALT/AST are an accessible starting point—but important note: these enzymes can be normal even when fatty liver is present.

Kidney Function Markers (eGFR, Urine Albumin)

Even early metabolic dysfunction can affect kidney health over time. Tests include eGFR (estimated glomerular filtration rate) and urine albumin-to-creatinine ratio (ACR). These are especially important if you have hypertension, diabetes, or a family history of kidney disease.

Strategic Micronutrient Testing

You don’t need extensive supplement testing. Focus on:

• Vitamin B12 if you take metformin long-term for diabetes treatment

• Vitamin D evidence suggests supplementation may modestly reduce progression from prediabetes to diabetes, though trial results vary

• Magnesium low levels are common in diabetes; if deficient, repleting may support metabolic function

Where to Get Your Diabetes and Prediabetes Testing

Your Medical Records (Start Here) 
Check your patient portal for the last 2–5 years. You likely already have HbA1c, fasting glucose, lipid panels, blood pressure, and weight measurements.

Your Next Doctor Visit 
Try: "I'm working toward diabetes remission and want a complete metabolic assessment. Can we check HbA1c, fasting glucose, a complete lipid panel, and blood pressure—and discuss whether fasting insulin, liver enzymes, and urine albumin make sense for me?"

Direct-to-Consumer Lab Testing 
Companies like Quest and Labcorp offer direct access to common diabetes tests in many states. Use these to fill data gaps, then share results with your healthcare provider.

At-Home Monitoring

• Blood pressure: a few readings per week

• Waist measurement: monthly

• Weight: weekly (or your preferred frequency)

• Glucose meter/CGM: useful for learning how meals affect blood sugar

One Last Principle: Trends Beat Single Readings

One high morning glucose reading doesn’t mean you’re failing. One “good” lab doesn’t mean you’ve reversed diabetes forever. Bodies fluctuate. Your job is to track direction over time.

Your Path Forward to Prediabetes Remission

Prediabetes and type 2 diabetes are metabolic signals. And signals are actionable—especially when you can see them clearly.

The healthcare system can be fragmented. Your body isn’t. When you track the complete picture—glucose control, insulin resistance markers, blood pressure, lipid levels, waist circumference, and organ health indicators—you give yourself the best odds of lasting diabetes remission and long-term health.

Do This This Week (30 Minutes)

Step 1: Pull your last lab results from your patient portal
Step 2: Write down your essential diabetes markers + dates
Step 3: Note what’s missing for your next diabetes screening

Know your numbers—and let them work for you.

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