Prediabetes is a condition where blood sugar levels are higher than normal but not yet at the level of type 2 diabetes. Without proper diet and lifestyle changes, it can lead to diabetes and other health issues. Dr. Adrian Chavez, a nutritionist, regularly shares tips on his Instagram for managing prediabetes and improving overall health. Recently, he posted evidence-based advice on reversing prediabetes, which includes:

1. Exercise: Regular exercise, even in short sessions, helps regulate blood sugar. Aim for workouts every other day.
2. Cardio & Strength Training: Combining cardio and strength training 2-3 days per week can significantly impact blood sugar levels.
3. Calorie Intake: Maintaining a calorie deficit can help with weight loss, but some people may need to eat at maintenance or slight surplus if they lack muscle mass.
4. Protein: Adequate protein intake supports muscle mass, stabilizes blood sugar, and reduces cravings.
5. Carbohydrates: Replace some carbs with healthy fats, and choose high-fiber sources like vegetables, fruits, legumes, and whole grains.
6. Micronutrients: Ensure your diet includes magnesium, Vitamin D, and chromium to help regulate blood sugar.
7. Meal Timing: Consume more calories earlier in the day to help manage blood sugar levels.

Dr. Chavez emphasizes that these steps, when followed consistently, can help reverse prediabetes and promote better health.