If you’re worried about prediabetes or diabetes, start here.

Prediabetes and type 2 diabetes aren’t just random. They’re metabolic responses to the way we eat, move, and stack carbs on top of a sedentary lifestyle.

Here’s how I personally keep my blood glucose and insulin in check:

I start my day with intermittent fasting and fasted cardio. I try to hit at least 30 percent of my daily steps in the morning. That’s 3,000 steps before I eat anything, out of the 10,000 I aim for each day.

When it comes to carbs, I use a simple timing strategy to avoid big spikes:

Eat protein and fiber first. Add a little healthy fat like avocado or olive oil. Eat the meat and veggies before the mashed potatoes. Go for a 15-minute walk after the meal or hit some squats or push-ups to start burning the carbs in your bloodstream.

This helps keep insulin from shooting up, because once insulin is elevated, your body leaves fat-burning mode.

Follow my page if you want to learn how to manage your metabolism, control your blood sugar, and build a lifestyle that prevents diabetes instead of treating it.