What ACTUALLY Helped Me Reverse My Pre-Diabetes (In Just 3 Months)

Everything I wish someone told me after being diagnosed with pre-diabetes at 23.

How I Got Diagnosed

It was 2023, and I had just gone in for my annual gynecologist appointment, mostly to talk about my irregular periods (we’re talking absent for almost 3 years, then coming back only to be irregular again and never knowing when it’ll come, maybe one month, maybe six months) and persistent, painful, hormonal acne that no skincare product seemed to be able to control.

By this point, I had talked to dozens of doctors trying to figure out what was going on in my body… and all of it led to no clear explanation for why I was dealing with these symptoms. I was frustrated not only with the doctors who dismissed my cry for help & answers, but also at myself for feeling so out of control.

I felt like I was a stranger to my own body. I knew my body was unhappy through the signs it was giving me, like constant breakouts, thinning hair, irregular/absent periods, but I couldn’t figure out WHY and WHAT I was doing “wrong.”

And then, during another gynecological appointment, I got my routine bloodwork done.

That was the day I got diagnosed with PCOS.

I thought that was it. The explanation I’d been searching for. I felt overwhelmed, but also relieved to finally have an answer.

But a few days later, I got another call from my doctor.

“Hey, your A1C came back as pre-diabetic.”

And I was like… wait, what? Pre-diabetes??

I was confused. And I was scared. I thought I ate healthy. I worked out almost every day. I was considered slim — definitely not what I thought a “pre-diabetic 23-year-old” looked like. How could I be pre-diabetic?

What My Doctor Told Me

When I asked her, “But I feel like I eat pretty healthy — so what should I do?”

She kept it simple:
“You mentioned you eat rice with almost every meal. I’d start by lowering your rice intake and increasing your protein.”

That was my first big lightbulb moment. Clearly, I was going to have to make some changes quickly.

To give some context, I had gone vegan and gluten-free for about a year in college — one of my worst decisions, in hindsight. I did it NOT for health, but in hopes of clearing up my acne and losing weight. I cut out most of my protein (thinking it would make me bulky 🙃), dropped my calories wayyyy too low, and lived off gluten-free bread, white rice, sweet potatoes, fruit, and veggies.

Did I lose weight? Yup. 15 pounds in 3 months.
But my blood sugar? Totally out of whack.

Breakfast was a big bowl of oats and fruit.
Lunch? A salad.
Dinner? White rice with maybe one fried egg and soy sauce.

Objectively, all “healthy” foods but not balanced. And definitely not what my body needed. And that’s the first big rewire we all need to make. A “healthy” food does not mean you are wholly set. There is so much more to food than calories, and I’m going to demystify that here.

Before we dive in: This is what helped me. I’m not a doctor, just someone who felt really lost for a while and eventually figured out what works for my body. Take what resonates, leave what doesn’t, and always check in with your body and care team❤️

What Actually Helped Me Reverse My Pre-Diabetes (And Helped Me Manage My PCOS)

Here are the first five changes that really moved the needle for me. (And yes, there’s more. Let me know if you want a part 2!)

1. Walking After Meals 🚶🏻‍♀️

This is now a non-negotiable for me, especially after dinner. It helps stabilize blood sugar, supports digestion, and honestly? I rarely ever feel bloated anymore (my 3-year-ago-self would be shocked to hear that because I didn’t think that was possible for me).

And yes, I do hit 20K steps a day. BUT don’t let that intimidate you. I just love walking.

I walk while answering emails, editing videos, brainstorming new content ideas... It’s my version of active meditation. I also love walking to give myself a break from anything related to work.

Oh, and it helps A LOT with my anxiety. I’ve never been diagnosed with anxiety, but I definitely struggle a lot with anxiousness & spiraling throughout the day. Walking is my form of therapy, and it’s pretty dang effective.

My Daily Activity Log:

☀️ Morning walk to start the day

For anyone who says, “I don’t have time to work out or go on walks,” I get it. But my response is always the same:
“Start by waking up one hour earlier.”

Yes, people look at me like I just asked them to eat dog food.
But truthfully? Giving yourself that one extra hour to move your body, get in your steps, and feel strong can make you feel like a superhuman for the rest of the day.

Waking up late, rushing to get ready, grabbing a random ultra-processed snack on your way out, and crashing by 3 p.m.? That’s harder, trust me. No energy. Blood sugar tanked. Bottomless pit hunger. Been there. Never going back.

Choose your hard. Waking up an hour earlier to prioritize your physical and mental health is hard. But so is feeling like you’re not your best self every day.

Here’s what my morning usually looks like:

• Wake up around 6 a.m. after getting 7–8 hours of sleep

• Eat a high-protein breakfast

• Journal while drinking my coffee

• Go on my walk (sometimes a run)

The walk might be 15 minutes. Maybe 30. Sometimes 90 minutes!
It’s not about the distance. It’s about getting sunlight in your eyes and giving your body a chance to wake up naturally. Your circadian rhythm is going to love it.

🌤️ Lunchtime walk to break up the day

This one’s so underrated. After lunch, I go on what I call a “digestion walk.”
It’s the perfect time to take a breather from work – pop in your earphones and listen to a podcast, audiobook, music, or walk in silence and let your brain reset!

It breaks up the day so it doesn’t feel like you’re staring at a screen from 9 to 5 in a blur, living on autopilot.

Plus:

• It helps kickstart digestion

• It prevents that brutal 3 p.m. energy crash

• It recharges you for the rest of the day

Mental break + getting in your steps + energy boost = YES PLEASE.

🌙 Chill post-dinner stroll to wind down

Lately, my post-dinner “digestion walk” has become the BEST time to catch up with friends and family.

Let’s be real, adulting makes it wayyy harder to stay in touch with people. So this is my little intentional window to:

• Call my parents

• Respond to texts

• Reach out to someone I haven’t talked to in a while

And for the people who say walking is “boring” – I understand. I even used to agree.
But that’s only until I found ways to make it enjoyable:

• Audiobooks

• Podcasts

• Music

• Catching up with friends

• Even driving to a cute part of town or a nature trail to walk in a nicer environment

The walk doesn’t have to be perfect. It also doesn’t have to be super long. It just has to feel doable and enjoyable. Start with a 10-minute post-dinner stroll and see how you feel after!

Walking after meals = Simple. Underrated. Life-changing.

2. Eating Protein First, Then Carbs 🍽️

Such a small habit. Such a big impact.

Who would've thought that simply changing the order you eat your food could make such a difference in your blood sugar?

Now I always start my meals with protein, then go for the carbs. It’s such an easy shift, but it’s helped so much with my blood sugar, digestion, and how full I feel after eating.

The best part? I never had to cut carbs. It’s not about restriction, it’s about balance.

I’m not anti-carb. I’m balanced-carb.

I still eat rice, bread, pasta – all the works. I love my carbs, especially rice and fresh homemade sourdough (still need to learn how to make it myself!!)

I just give my body a little protein “cushion” before the carbs roll in.

3. Upgrading My Carb-Heavy Faves 🍚

Look, I’m Korean. Giving up rice? It was never an option.

But I did find ways to upgrade it so it works for me, not against me.

Some of my go-tos:

Purple rice with peas or beans

Purple rice (AKA black rice or Korean heukmi bap) isn’t just pretty, it’s higher in antioxidants than regular white rice, thanks to its anthocyanin content (the same antioxidant found in blueberries). And adding peas or beans to it? You’re getting an extra boost of fiber and plant-based protein, which helps slow down the absorption of glucose.

✅ More fiber

✅ More protein

✅ Antioxidant-rich

✅ Great for blood sugar balance and gut health

Ingredients (3-4 servings):

• 1 ½ cups white rice (short-grain or medium-grain)

• 2 tablespoons black rice

• Handful of peas/beans (soaked overnight)

• 1 ¾ cups water

Bone broth rice

This one is super simple. All you do is replace the water with bone broth when you cook your white rice. The bone broth adds this wonderful buttery flavor that makes the rice taste 10x better in my opinion. It also adds nutrients to level up your plain white rice. Bone broth is rich in collagen, minerals like magnesium and phosphorus, and glycine, which supports gut lining and digestion.

✅ Supports gut health

✅ Adds protein + micronutrients

✅ Feels extra cozy and satisfying

Pro tip: Use homemade or a high-quality store-bought one with minimal additives for the best benefits (I love the Kettle & Fire brand)

Ingredients (3-4 servings):

• 1 ½ cups white rice

• 1 ¾ cups bone broth

Lentil rice

Lentils are a game-changer. My mom actually introduced me to this one because she loves the flavor it adds to white rice! Lentils are loaded with both protein and fiber, which blunts the blood sugar spike from rice. I recommend soaking the rice and lentils in water for 2+ hours before cooking them together in a rice cooker.

✅ High in plant-based protein
✅ Rich in soluble fiber (great for digestion + cholesterol)
✅ Helps you stay fuller, longer

Ingredients (3-4 servings):

• 1 ½ cups white rice

• ~½ cup lentils (soaked overnight or a few hours)

• 2 cups water

Barley rice

A classic in Korean cuisine! Barley is super underrated. It has a chewy texture that adds depth to rice, plus a low glycemic index. Barley also contains beta-glucan, a type of fiber known to improve insulin sensitivity and lower LDL cholesterol. (Fun fact, this is my sister’s favorite way to make rice because she says the chewy texture from the barley makes the rice way more satisfying to eat)

✅ Low glycemic index

✅ Improves insulin sensitivity

✅ Heart-healthy

✅ Great for texture lovers

Ingredients (3-4 servings):

• ¾ cup white rice (short-grain or medium-grain)

• ¾ cup barley (soaked overnight or a few hours)

• 1 ¾ cups water or bone broth

Quinoa rice

Quinoa might not be traditional in Korean cooking, but it’s a blood sugar-friendly superstar. It’s technically a seed, but acts like a grain, and it’s a complete protein, meaning it contains all nine essential amino acids. I mix a little quinoa into my white rice for a protein and nutrient upgrade.

✅ Complete source of protein
✅ High in magnesium (which many of us are low in)
✅ Great texture when mixed into rice

Ingredients (3-4 servings):

• ¾ cup white rice (short-grain or medium-grain)

• ¾ cup quinoa

• 1 ¾ cups water or bone broth

🍚 Cooking the Rice (Rice Cooker vs. Stovetop)

Quick note on rinsing: I always rinse my rice. It helps remove surface starch that can make your rice gummy instead of fluffy. It also just makes it taste cleaner. Especially important when you’re mixing in lentils or quinoa!

If you’ve never rinsed rice before, here’s how I do it:

• Place the rice in a bowl or pot and cover it with cold water.

• Gently swish the grains around with your fingers. The water will look cloudy – that’s the starch.

• Pour out the water (use your hand to catch the rice from spilling out), and repeat.

• Keep rinsing and draining until the water runs almost clear – usually takes about 3–4 rinses.

Rice Cooker: Add rinsed rice and water/bone broth, then cook on the white rice setting.

Stovetop: Add rinsed rice and water/bone broth to a pot. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes. Turn off the heat and let it sit (still covered) for 10 minutes to finish steaming.

Bonus tip: Freeze + reheat your rice

You know what’s wild? Freezing your cooked rice and reheating it can actually help reduce blood sugar spikes.

It turns some of the starch into resistant starch, so your body digests it slower, which means steadier blood sugar! We love that!

Such a small change, but it makes a real difference over time, especially if you love white rice like me.

4. Prioritizing High-Protein Breakfasts 🍳

This was a total reset for me.

I used to eat “healthy” high-carb breakfasts like oatmeal, fruit, or avocado toast… and couldn’t figure out why I felt like a bottomless pit by 11 a.m.

For anyone with PCOS or blood sugar concerns, starting the day with protein is a game-changer.

Some of my faves:

• My 3-ingredient high-protein chia seed pudding

• Kodiak protein pancakes

• Steak and eggs (yes, I’m extra, but steak for breakfast makes me feel unstoppable)

• Egg white scramble with kimchi (gut health + protein = chef’s kiss)

5. Eating Full Meals Instead of Constantly Snacking 🍲

I used to snack every 1–2 hours and still felt hungry and weirdly... unsatisfied. My energy was all over the place.

Now I focus on full, satisfying meals:

• High-protein breakfast within 30 minutes of waking up

• A hearty, balanced lunch

• A lighter dinner around 4–5 pm (my body thrives on early dinners – I sleep better and feel more energized the next day)

What I’ve Learned

I’m still fine-tuning things, especially when I’m traveling or off-routine. But these five shifts?

They made all the difference. And now I’m over 2 years pre-diabetes free!!

Let me know if you want a part 2, because I’ve got so much more to share 💌

Love,
Sparky 🫶