Prediabetes Is More Common Than You Think

If you’ve been told you have prediabetes, you’re not alone. In fact, about one in three U.S. adults has it—and most don’t even know it. That means millions of people are living with high blood sugar levels and an increased risk for type 2 diabetes, heart disease, and more.

Prediabetes means your blood sugar is higher than normal, but not yet high enough to be diagnosed with diabetes. It doesn’t cause major symptoms, which is why it often goes unnoticed. But that doesn’t mean it’s harmless.

What Happens If You Do Nothing?

Without action, prediabetes can progress to type 2 diabetes. According to studies, up to 70% of people with prediabetes eventually develop diabetes, usually within five to 10 years. Even before that happens, prediabetes increases the risk of heart disease, stroke, kidney issues, and nerve damage.

The good news? You have time to turn things around.

The Solution: Catch It Early, Act Fast

Prediabetes is reversible for many people, especially when caught early. The sooner you take action, the better your chances of preventing diabetes and long-term complications.

So, how long does it take to reverse prediabetes? It depends on where you start, your consistency, and the approach you take. Some people see measurable improvements in reversing prediabetes in three months with lifestyle changes—here’s how:

Step 1: Get the Right Tests

The first step in reversing prediabetes is knowing where you stand. Here are the key lab tests to check:

• Hemoglobin A1C: It shows your average blood sugar over the past three months. The prediabetes range is between 5.7% and 6.4%.

• Fasting glucose: Measures blood sugar after more than 8 hours without food. A fasting glucose range of 100 to 125 mg/dL is considered prediabetes.

• Fasting insulin: It helps assess insulin resistance, a key issue in prediabetes (often not tested in routine screenings).

Other helpful markers include:

• Triglycerides and HDL cholesterol to check metabolic health

• hs-CRP, a marker of inflammation

At Mito Health, we look at these markers in our comprehensive blood panel to give you a complete picture of your metabolic health. And we don’t just hand you the numbers. You get a personalized consultation to walk through your results, set goals, and build a plan.

Step 2: Understand Your Body’s Signals

Most people with prediabetes don’t notice any symptoms. But some early signs to watch for include:

• Constant fatigue or low energy

• Brain fog or poor focus

• Frequent thirst or urination

• Sugar cravings

• Weight gain around the belly

Still, the only way to know for sure is to test.

Step 3: Start with These Lifestyle Upgrades

So, how to reverse prediabetes in three months? Research shows that targeted lifestyle changes can make a big difference, even in a short amount of time. Here’s what works:

Food & Nutrition

• Add more fiber, like vegetables, legumes, and whole grains, to improve blood sugar control.

• Include protein and healthy fats in every meal to slow sugar spikes.

• Limit added sugar and ultra-processed carbs. These drive insulin resistance.

• Try balanced meal timing. Avoid late-night snacking and experiment with time-restricted eating if it suits you.

Movement

• Aim for at least 150 minutes per week of moderate physical activity, like brisk walking.

• Build muscle and improve insulin sensitivity by adding two to three sessions of strength training per week.

• Move after meals—a 10-minute walk can lower blood sugar.

Sleep & Stress

• Get seven to nine hours of quality sleep each night. Poor sleep raises blood sugar levels.

• Chronic stress increases cortisol levels, which worsens insulin resistance. Consider incorporating breathwork, mindfulness, or journaling into your routine.

The Diabetes Prevention Program (DPP) showed that these changes can reduce the risk of developing type 2 diabetes by up to 58%. That’s more effective than medication for most people.

Step 4: Create a Personalized Health Plan

Not everyone responds the same way to carbs, fasting, or fitness routines. That’s why a personalized approach works better than generic advice.

At Mito Health, we combine your blood test results with your health history and goals. Then, we help you create a step-by-step plan with expert guidance. No guesswork, no fluff—just what your body actually needs.

Step 5: Keep Tracking, Keep Improving

How long does it take to reverse prediabetes? For some, changes become noticeable within three months. For others, it might take six months or more. The key is to track progress and adjust as needed.

We recommend rechecking your A1C and fasting insulin every three to six months. This helps you see what’s working, catch setbacks early, and stay motivated.

Prediabetes: You’re in Control

Prediabetes isn’t a life sentence—it’s a wake-up call. And with the right tools, support, and testing, you can turn things around.

So, how long does it take to reverse prediabetes? That depends on your body and your consistency. But with a targeted plan, many people see improvements in as little as three months.

Start today with Mito Health. Get tested, get answers, and take back control of your metabolic health—before diabetes ever has a chance to begin.

References:

• https://www.niddk.nih.gov/health-information/health-statistics/diabetes-statistics

• https://www.ncbi.nlm.nih.gov/books/NBK459332/

• https://www.cdc.gov/diabetes/communication-resources/1-in-3-americans.html

• https://diabetesjournals.org/care/article/46/7/1388/148937/Global-Prevalence-of-Prediabetes

• https://pmc.ncbi.nlm.nih.gov/articles/PMC10420389/

• https://diabetesjournals.org/care/article/48/Supplement_1/S50/157550/3-Prevention-or-Delay-of-Diabetes-and-Associated

• https://drc.bmj.com/content/10/2/e002748

• https://diabetes.org/about-diabetes/statistics/about-diabetes

• https://www.yalemedicine.org/news/prediabetes