I was prediabetic at 28—here’s how I reversed it

For breakfast, I swapped simple carbs like poha and upma for complex ones like ragi idlis, barnyard millet and dal chillas, always paired with a protein source like boiled eggs. “Simple carbs digest quickly and spike sugar levels, while complex ones release energy more gradually,” says Shilpi.

Over time, I started planning every meal with protein at the centre. Vegetables, whole grains and healthy fats filled the rest of the plate—but protein was non-negotiable.

A balanced workout routine

Exercise improves insulin sensitivity because it helps your muscles absorb glucose more efficiently. While I exercised five times a week, my workouts included 70% strength training. Agarwal recommends a well-rounded mix of activities to support optimal metabolic health. “The ideal ratio is 60% aerobic exercises like brisk walking, cycling or swimming; 30% strength training such as weightlifting or resistance-band workouts; and 10% flexibility or stress-reducing practices like yoga and Pilates.” This combination boosts insulin sensitivity, but also reduces inflammation, supports muscle mass and helps manage stress, another major factor in blood sugar regulation.

Stress management

Of all the changes I made after being diagnosed prediabetic, managing stress was the hardest. Stress doesn’t respond to discipline the way diet or exercise do. You can’t green-juice your way out of a full inbox or a spiralling mind.

“Chronically elevated cortisol levels lead to persistently high blood sugar levels,” writes Shilpi in her book. She suggests reframing problems as challenges, not threats. It puts you in the driver’s seat, steering through the mess, instead of just bracing for impact in the back.

What helped were small rituals that didn’t feel like chores. Techniques that stimulate the release of feel-good hormones—like spas, meditation, yoga and breathwork—helped me stay out of fight-or-flight mode. One I turn to often is box breathing: a simple technique of inhaling, holding, exhaling, and holding again, each for a count of four.

Creating a healthy sleep routine

Sleep deprivation does more than make you tired; it disrupts the delicate hormonal balance that regulates appetite, weight and insulin sensitivity. “Sleep plays a critical role in the body’s ability to repair and restore itself,” writes Shilpi. “When your body doesn’t get the rest it needs, these disruptions can cause a chain reaction that affects your overall metabolic health.”

Lack of sleep can increase sugar cravings, lead to weight gain, and more importantly, it can weaken your body’s ability to process glucose efficiently. That’s why building a consistent sleep routine—one that prioritises quality and duration—is just as important as eating well or exercising when it comes to reversing prediabetes.

Disclaimer: This story reflects personal experience and expert insights. Please consult a healthcare professional before making any medical, diet or lifestyle changes.

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