09 Jan Prediabetes: What It Really Means — And What You Can Do About It Today

If you’ve recently received that heartsink letter or unexpected telephone call from your GP telling you that you’ve got pre-diabetes, you’re not alone. Many people describe that first moment as a shock — something they weren’t expecting, or something they didn’t fully understand. You’re left with more questions than answers:

What does this actually mean?
Am I ill?
Is this already diabetes?
And what on earth am I supposed to do next?

If this sounds familiar, take a breath. Today, I want to help you make sense of what pre-diabetes truly means and, more importantly, what you can do right now to protect your long-term health.

What Prediabetes Really Means

Most people never hear the word pre-diabetes until the day it appears in a letter from the GP. Often there’s no warning and no explanation — just a few lines on a page telling you your blood test shows a raised glucose level.

It can feel cold, abrupt and even a bit dismissive, especially when you’re expected to simply “get on with it”.

As a GP myself, I know the NHS is stretched, and sometimes a letter or quick phone call is the only way to communicate results. But that doesn’t make it any easier for the person receiving the news.

Here’s the simple truth:

Pre-diabetes means your blood glucose is higher than normal, but not high enough to diagnose type 2 diabetes.
It’s a warning sign — not a life sentence.

We measure this using a blood test called HbA1c, and if your result is between 42–47 mmol/mol, you fall into the pre-diabetes range. It doesn’t mean you’re definitely going to develop diabetes. It means your body is struggling, and now is the perfect time to intervene.

Why Prediabetes Matters More Than You Think

Pre-diabetes isn’t just a medical label or a number on your record. It’s an early alert system, a chance to prevent something far more serious: type 2 diabetes.

Type 2 diabetes doesn’t appear overnight. It builds slowly over years, silently causing damage throughout the body. Research shows that by the time someone is diagnosed, around half of their insulin-producing cells may already be impaired.

And high blood glucose doesn’t stay still — it travels to every organ. Over time, it can impact:

• Eyes
  
• Kidneys
  
• Nerves
  
• Heart
  
• Blood vessels
  
• Even the brain
  

It raises the risk of heart attacks, strokes, blindness, nerve pain, infections, dementia and more.

This is why pre-diabetes matters:
It gives you time. It gives you choice. It gives you power.

Does Prediabetes Mean You’ll Definitely Get Diabetes?

Absolutely not.

Having pre-diabetes does not mean you’re doomed to develop diabetes. But here’s what the science says:

If you changed nothing at all, about 70% (7 in 10) people with pre-diabetes will eventually develop type 2 diabetes.

But flip that around:

Three out of ten never do. And those who take action early dramatically change their future.

In my clinic, I regularly see people reverse their pre-diabetes and return their HbA1c to normal by making realistic, sustainable lifestyle changes.

Think of pre-diabetes as a fork in the road.
One path moves towards diabetes.
The other leads back to health.

And you get to choose which one you follow.

What Increases Your Risk? (And What You Can Do About It)

Understanding your personal risk isn’t about blame — it’s about empowerment. When you know what’s increasing your risk, you know exactly where to take action.

1. Weight and Visceral Fat

Excess weight — especially visceral fat around the organs — is the strongest risk factor. You can be slim on the outside and still carry dangerous internal fat (known as TOFI: Thin Outside, Fat Inside).

Waist measurements linked to higher risk:

• Women: over 80 cm (31 inches)
• Men: over 94 cm (37 inches)

For South Asian, Black African, African-Caribbean and Chinese groups, the risk starts even earlier.

2. Genetics and Family History

Genes play a role — but they are not destiny.
Lifestyle can turn genes on or off (this is epigenetics). You may have inherited a tendency, but habits shape the outcome.

3. Ethnic Background

Some ethnicities develop diabetes at younger ages and lower weights. Awareness helps you act earlier.

4. Age

Risk increases after age 40, but younger people — even those in their 20s and 30s — are now developing pre-diabetes due to modern lifestyles.

5. Blood Pressure & Cholesterol

Often part of what’s called metabolic syndrome:
High blood sugar + high blood pressure + abnormal cholesterol + increased waist size.
These conditions feed into each other, and the same lifestyle changes improve all three.

6. Physical Inactivity

Our modern world makes sitting easy. But the less we use our muscles, the less responsive they become to insulin.
Gentle movement — walking, gardening, housework — makes a real difference.

7. Stress and Poor Sleep

Two massively underestimated risk factors.
Both increase hormones (like cortisol) that raise blood sugar and trigger cravings.

The Good News: You Can Reverse Prediabetes

You don’t need perfection. You don’t need an extreme diet.
You just need consistent, realistic steps.

Focus on:

• Cutting back sugary and starchy carbohydrates
  
• Prioritising protein and healthy fats
  
• Improving sleep
  
• Managing stress
  
• Adding simple, daily movement
  

I’ve watched hundreds of people make these changes and successfully reverse their pre-diabetes — often within months.

You can absolutely do this too.

You Don’t Have to Figure It Out Alone

This is exactly why I created the Health Breakthrough Video Series — a free, doctor-led resource designed to help you understand your body, your risks and your next steps with clarity.

It’s packed with practical tips, realistic lifestyle guidance and hopeful, evidence-based strategies to help you take control of your health starting today.

If you’re ready for clarity and confidence, start here:

Watch the full video on YouTube:

Start the free Health Breakthrough Video Series by clicking here

Remember: You don’t need to fight each symptom separately or chase the next prescription.
By addressing the root cause — pre-diabetes and insulin resistance — you can begin to restore balance, improve your energy, and finally feel in control of your health again.

Every big change begins with one small step. Maybe this will be yours.