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Blood sugar, or glucose, is your body's main fuel. Most of it comes from what you eat. A hormone called insulin moves it from your bloodstream into your cells. It's normal for levels to rise after a meal and settle back down between meals.

Prediabetes means your blood sugar is higher than normal, but not high enough to be called type 2 diabetes. About 1 in 3 American adults has it, and most don't know. A simple blood test, like an A1C, can tell you where you stand. Ask your doctor about it at your next checkup.

You don't need a total overhaul. Regular meals, good sleep, plenty of water and moving a little throughout the day all add up. A short walk after dinner counts. Showing up every day matters more than going hard once in a while.

Try filling half your plate with veggies, a quarter with protein and a quarter with whole grains or other carbs. Go easy on soda, sweet tea and packaged snacks. There's no perfect diet. The best one is the one you actually enjoy and stick with.

Three small habits, every day: a cup of mulberry leaf tea, a glass of diluted apple cider vinegar after a meal, and a few minutes of calf raises. Each one takes just minutes. The goal is simple: make healthy habits easy enough to repeat.