A prediabetes fighter

  Last updated: February 18, 2026 When my doctor told me I was prediabetic at 30, I stared at her like she’d misread my chart. “But I’m not overweight,” I said. “I’m 60kg, BMI 22—isn’t that ‘healthy’?” She didn’t mince words: “Health isn’t just about the number on the scale. Your fasting blood sugar has hovered around 113 mg/dL (6.3 mmol/L) since 2022—four years of ignoring small habits that add up to big problems.” I’m a programmer, and looking back, my daily routine was a perfect storm for prediabetes. No extreme diets, no family history of diabetes—just small, consistent choices that slowly pushed my blood sugar into the “warning zone.” Here’s the unfiltered truth about why I’m prediabetic at 30, and what I’m doing to fix it. 1. I Stayed Up Until 1 AM (Almost Every Night) Poor sleep has been identified as a risk factor for poor glycemic control in individuals with type 2 diabetes (T2D) - ADA Diabetes Care 1 January 2020; 43 (1): 235–243. https://doi.org/10.2337/dc19-055...

  Last updated : February 17, 2026 My doctor didn't mince words last month. "Your fasting blood sugar is 113. You're prediabetic. Without changes, you'll have type 2 diabetes in 5 years." I'm 30. I have a desk job. I like rice and late-night snacks. And I've been sitting on this warning for three years . Three Years of Ignoring the Same Number Year Fasting Blood Glucose What I Did 2022 113 mg/dL (6.3 mmol/L) Nothing. Told myself I'd "eat better." 2023 115 mg/dL (6.4 mmol/L) Nothing. Work got busy. 2024 113 mg/dL (6.3 mmol/L) Nothing. Still feeling fine. 2025 115 mg/dL (6.4 mmol/L) Started worrying, "I need to change that." Same range. Three years. Zero action. Because I used to think it was because I ate too much rice the day before the health check-up, but since it has been happening for these consecutive years, I have to believe I am now in the pre-diabetic stage. The number hasn't killed...