Dr. Evan Levine emphasizes that these habits are practical, accessible, and designed to prevent diabetes before it starts.

Stress management matters: practices like meditation, yoga, deep breathing, or hobbies lower stress hormones, which helps keep blood sugar steady and reduces diabetes risk.

In addition to stress relief, small, sustainable changes—weight loss, regular activity, high-fiber foods, and avoiding sugary beverages—collectively lower risk by improving insulin sensitivity.

Sources note: Claims are supported by references to the Diabetes Prevention Program and related research.

The frame follows a renowned cardiologist presenting five daily lifestyle changes to dramatically reduce diabetes risk, even for those with family history.

The guidance centers on sustainable lifestyle changes tied to weight management, physical activity, diet quality, and stress reduction, with a note to consult a doctor for medical advice.

Weight loss target: reducing total body weight by 5–7% can cut diabetes risk by about 60% over three years and improve insulin sensitivity.

A top-line takeaway: five practical lifestyle hacks—stress management, weight control, regular exercise, a fiber-rich diet, and avoiding sugary drinks—can meaningfully lower diabetes risk.

Diet focus: Choose high-fiber foods and whole grains over refined carbohydrates to prevent rapid glucose spikes and support metabolic health.

A fiber-rich diet—plenty of fruits, vegetables, and whole grains—stabilizes blood sugar, supports weight management, and benefits gut health.

Even modest weight loss yields lasting improvements in insulin sensitivity and blood sugar control.

Sugar reduction: eliminate sugary drinks and watch hidden sugars in processed foods; switch to water, unsweetened tea, or black coffee.

For hydration and glucose stability, replace sugary beverages with healthier options and minimize calorie intake from drinks.

Exercise guidance: aim for 150 minutes per week of moderate activity like brisk walking, cycling, or swimming to substantially lower diabetes risk and boost heart health.

Regular physical activity shows a broad risk reduction and supports sleep and cardiovascular benefits when consistently maintained.