Pre-diabetes: The Silent & Deadly Epidemic (You Could Be One of It's Victims)
4 in 5 people who have pre-diabetes don't even know it
Our health community on Twitter loves to cover a wide range of subjects within the space, and while I appreciate it, I don’t think blood sugar is talked about enough.
Above all, you must keep your blood sugar in check.
Insulin resistance from an ill managed lifestyle is the single root cause which creates chronic disease such as cancer, heart disease, autoimmune conditions, so forth.
Today, we’re talking about pre-diabetes. The stage prior to full blown type 2 diabetes which is unfortunately too common these days.
Pre-diabetes: Defined
Not many people know about this symptom.
It’s defined as having blood glucose levels above normal, but below the defined threshold of a diabetes diagnosis.
Simply said: It’s an at risk state. A high one at that.
Without intervention, pre-diabetics are likely to become type 2 diabetics within 10 years, likely even a shorter time frame considering the context of an American lifestyle.
I suggest reading more about it below:
Pre-diabetes Stats
Let’s go over some of the shocking stats available on this silent and deadly epidemic.
80% (more than 4 in 5) pre-diabetics don’t know they have the symptom
An estimated 96 million Americans have the condition as of around 2019 (I’m sure it’s higher today)
Not much needs to be said considering those numbers.
As a society, we are killing ourselves from the hand which feeds us.. our own.
What instills a sense of urgency within myself is the understanding that these stats are likely going to get worse over the coming years because of the processed junk availability, shitty health policy, and lack of education.
“What are the symptoms?”
Here’s the tricky thing..
There are often no symptoms or signs to go along with pre-diabetes which means the condition can go unnoticed (and often does).
You may experience:
excessive thirst
frequent urination (more than normal according to your baseline)
chronic fatigue
blurred vision
hypoglycemia
Now, a single symptom on its own is not an indicator you have pre-diabetes.
I would be concerned if you have multiple symptoms on this list in addition to what I’m about to share regarding blood testing.
Blood Testing
The definitive way to know if you have pre-diabetes is through getting a blood test and checking specific biomarkers which tie strongly to glucose regulation.
Like I said, just because you have blurry vision or chronic fatigue doesn’t mean you have this nasty condition.
You need to confirm it with blood work.
Here are the most important ones to keep an eye on over time:
Fasting Glucose
This marker measures sugar circulating throughout the blood. It’s a strong indicator of whether or not your body is doing a good job with the diet it’s being fed.
Fasting glucose between 100-125 mg/dL is characterized as pre-diabetes.
50-100 mg/dL is a healthy range.
Reference my personal results below.
Hemoglobin A1C (HbA1c)
This marker measures average blood sugar over your last couple of months.
Below 7.5% is where you want to be.
5.7-6.5% likely indicates pre-diabetes.
Reference my results below.
Low HDL & High Triglycerides
These are two important indicators which blood sugar play a crucial role in.
An HDL below 40 mg/dL can point to pre-diabetes.
Triglyceride levels of 150+ mg/dL can also point in the direction of pre-diabetes.
As you can see below, I’ve had quite a bit of fluctuation with my numbers over the years due to experimentation and periods of poor nutrition + sleep.
I like to keep my triglyceride numbers as low as possible because it’s fat in the blood which in excess can create conditions where blockages in the arteries occur, leading to cardiovascular disease.
What are the causes of pre-diabetes?
All causes point to a mismanaged lifestyle.
Chronic sleep deprivation
Chronic refined sugar consumption in excess
Chronic vegetable oil consumption
Chronic inflammation
Chronic stress
Mitochondrial dysfunction
Lack of sunlight exposure
Mineral/nutrient deficiencies
Chronic sedentary behavior
High amounts of visceral fat (fat around the organs)
Off the top of my mind, these are the biggest culprits which stress your body to the point of severe blood sugar dysfunction.
Any one of these causes taken too far will set the stage for pre-diabetes, so tread with caution and adopt a holistic approach here.
What can you do to improve your situation or prevent pre-diabetes?
Lose extra subcutaneous and visceral fat: The more body fat you have, the more likely you’re going to have blood sugar/insulin problems. This requires a holistic approach from sleep to nutrition to supplementation.
Optimal sleep hygiene and circadian rhythm: Sleep deprivation alone can place you into a diabetic state if taken far enough. That goes to show how important optimal rest is for blood sugar regulation.
Move and train consistently: Movement and training are two different activities. One is lower intensity designed for maintenance while the other is designed to get you uncomfortable for the sake of growth.
Walk 10,000+ steps daily. Focus on resistance training and building your capacity to hold muscle because that’s a powerful glucose sink.
Removal of processed junk: It goes without saying you’ll need to either cut or drastically reduce your intake of bullshit. If you’ve followed me on Twitter, you know what the culprits are, but here’s a quick reminder for those who don’t..
Avoid the four white devils:
White sugar
White flour
White table salt
White ultra pasteurized & homogenized dairy
Get more thiamin and chromium into your diet: Both have been shown to improve blood sugar levels. You can grab a powerful complex here.
Replete magnesium: Magnesium appears to help manage blood sugar levels among people with diabetes. Also, those who tend to consume less magnesium typically have poorer blood sugar regulation and a higher risk of type 2 diabetes than people who consume higher amounts.
Employ blood sugar lowering tactics: The best one, by far, is a brisk 15+ minute walk after each meal. You can also use apple cider vinegar and cinnamon.
2023 is upon us
The new year is practically here which means new years resolutions with health are going to be made. Unfortunately, most will fail.
If you’re somebody who has repeatedly “fallen off the wagon” so to speak, then consider reading this thread of a client I recently just finished working with.
By joining The 8 Week Energy Accelerator For Men, you can get the same results and start the year off correctly. Armed with the right information while having made decades of progress in a few months.
Let’s talk if you’re interested in having the energy of your 21 year old self (Yes.. it’s possible). Click below to speak with me to see if you’re a good fit.
I want to transform my health!
Much love fam,
Zaid