How to fight prediabetes

If you're not already using a CGM, I'm thinking that it might help to see if you're actually spiking up overnight, or if your blood glucose is already elevated at bedtime and just not going down enough overnight.
With diabetes genes, we sometimes are more defenseless when the common "Dawn Phenomenon" (which everyone has -- diabetes or not) causes the liver to release glucose in the form of glycogen before rising in order to help give us energy for the upcoming day's activities. It doesn't know that we may have a "metabolically challenged" condition.
In either situation, there are a few things that may help combat higher morning numbers. But first, look at where your BG is at bedtime compared to first thing in the morning. BG may even be too high after dinner, so checking at that time may also be useful. I also used exercise for BG control for quite a few years, and my solution was usually to 1) spread the exercise out over the day and evening after/between meals, and 2) make sure I'd done enough after dinner and/or before bed to keep BG down overnight (because physical activity keeps working for hours afterward).
A CGM is a great tool to be able to find and keep the right balance between food (especially carb) portions and exercise.

I too extreme exercise. All no sugar, BUT carb intake including low glycemic index carbs turn to sugar.
I ate sugar free cookies and yams but stopped when I found out the carb load. It helped.

It is a great suggestion to use a CGM….and even easier and cheaper now ever since Dexcom launched their so-called “over-the-counter” biosensor, Stelo, that functions for 15 days and give BG readings every 5 minute….just like the prescription Dexcom G7 sensor (but only reports them in 15 minute blocks). I have used Stelo and used it to determine what foods spike my blood glucose quickly (and those that do not) and to confirm that exercise will indeed bring my blood glucose down provided I exercise 30 minutes or so after eating. And another great suggestion to be sure blood glucose is down before going to bed! All too often, I snack then…..and will now be more attentive to limiting those snacks—particularly if they have carbs.

I was not aware of a “so-called over the counter biosensor, Stelo, that functions for 15 days and gives BG readings every 5 minutes ….just like the prescription Dexcom G7 sensor (but only reports them in 15 minute blocks”. I see potential and problems with this.
1) It sounds like there is less training and education provided with this launch. For instance NO continual glucose monitor (CGM) actually tests blood glucose (BG). It tests interstitial fluid and usually results in a lag between data that you see on a meter and what you see with the CGM data. Think of a rollercoaster. It takes a bit of time for the back to catch up to the front.
2) Testing every 5 minutes and reporting in 15 minute blocks is a crucial waste of time especially if there is a low or high blood sugar in process. The Libre CGM tests and updates reports every minute. That is a vast improvement that I wish Dexcom would adopt.
3) If you are also using an insulin pump there needs to be timely communication between the CGM and the pump. I have a prescribed Dexcom G6 for several years now. I have an Omnipod 5 insulin pump a year after I got the Dexcom G6. The communication from the Dexcom G6 to the Omnipod 5 sucks pretty bad! Perhaps the Dexcom G7 is an improvement. I will check into that.
4) I see some pretty bad discrepancies in data whenever I have a sensor change for 24 - 72 hours (this is with a DexcomG6). For instance it is VERY common to get low alarms and when I pull out the meter to verify, I find that there isn’t a problem at all! An example is being LOW according to Dexcom G6 and 125 on a meter, an unacceptable discrepancy. This requires calibration of the Dexcom, sometimes several times in those 24 - 72 hours. That translates to wonkiness 3 out of 10 days and is unacceptable! Plus it hoaks up the Omnipod and causes a pause in insulin delivery also known as “putting the brakes on” unnecessarily which inevitably leads to “highs”. SIGH!

Sorry, I aired my grievances and frustrations here. But these are REAL concerns that have been festering for a few years now. At the very least I hope I have given diabetics pause for thought and things to consider, questions to ask when they are working with their medical teams before jumping into these high tech devices to hopefully improve their diabetes journeys.

I appreciate and agree with most of your comments. And as the spouse of a husband who has had T1D for 60 years and used a pump since 2020–first Medtronic pumps and now Tandem’s T:Slim x2 with the Dexcom G6 and the Dexcom G7 as the associated CGM, I am very familiar with ALL of these issues. BUT please look back at the first post! We are talking here about “How to fight PRE-DIABETES” (emphasis added). Not T2 and certainly not T1D. As someone with PRE-DIABETES AND all of the experiences/observations that you cite AND who has used the Stelo biosensor since it was introduced, I contend that the Stelo biosensor CAN be very useful for PRE-diabetics seeking to learn how their blood glucose reacts to various foods as well as to assess the impact of stress and exercise on their blood glucose.

I recently discovered that just drinking black coffee was causing my blood sugar to spike. I didn't know that increases cortisol which can cause insulin sensitivity. I did some research for something natural to use as the metformin in only a few days of taking it started making my kidneys hurt. I tried Ashwagandha it helped lower my blood sugar. I also read a lot on berberine. There were studies published on it. it also significantly lowers blood sugar. Do your own research to see what you think. I am currently using both.

I'll start with the website https://diabetes.org/food-nutrition/eating-healthy

Food is critical -- did you know half of your 'plate' needs to be vegetables and fruit? Physical activity for endurance, strength and flexibility. Finally Stress Management for good sleep.

As an octogenarian, I never had to worry about my numbers. If I can walk up all ten floors in my bldg, huffing puffing after five/six floors, means I am near my optimally best. No, I don't want to excel, because life lived with a Purpose is what matters. If I don't have a direction/purpose, I'll lose the will to eat well and be fit.
I believe my generally healthy lifestyle has saved me from any diseases though I'm beginning to feel natural weaknesses. But so far no meds, no tests, no surgeries, even haven't seen my doctor for past seven year.

Most of all, good friends are crucial to have an interesting enjoyable Social part of our life but also for our General health. As social animal, we need others even if we are introvert.

Most of all I always look for the Most Credible Sources first, such ad government or universities websites. As Plato said, Part cannot be well unless whole is well. Start with what matters most: food, activity, stress control, and true friends.