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HBO and The Ringer's Bill Simmons hosts the most downloaded sports podcast of all time, with a rotating crew of celebrities, athletes, and media staples, as well as mainstays like Cousin Sal, Joe House, and a slew of other friends and family members who always happen to be suspiciously available.
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We break the myth that prediabetes is “borderline” and lay out a practical 16‑week plan to lower A1C with small, repeatable habits. We share a personal reversal story, the diabetes plate, stress and sleep tactics, and how to build discipline over motivation.
• prevalence stats and why language matters
• what A1C measures and the prediabetes range
• insulin resistance and early cellular damage
• simple nutrition wins using the diabetes plate
• anti-inflammatory foods and everyday swaps
• walking, light resistance and 150 minutes a week
• stress rating, sleep hygiene and cravings
• tracking weight, inches and weekly goals
• a 16-week roadmap from baseline to maintenance
• mindset shifts from motivation to discipline
You can reverse pre-diabetes in 16 weeks
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Chapters
1. Why Prediabetes Is Not “Borderline” (00:00:00)
2. Prevalence, Risks, And A1C Basics (00:02:29)
3. Insulin Resistance And Early Damage (00:05:00)
4. Language, Awareness, And Medical Gaps (00:08:40)
5. A Personal Diagnosis And Context (00:10:40)
6. Stress, Caregiving, And Hidden Drivers (00:13:40)
7. Weight, Body Fat, And Risk In Midlife (00:17:00)
8. Why 16 Weeks: Testing And Timelines (00:19:00)
9. Identify One Nutrition Challenge (00:21:30)
10. Find One Nutrition Win To Leverage (00:24:00)
11. Activity Barriers And Simple Starts (00:26:00)
12. The Stress Scale And Sleep Reality (00:28:10)
13. Inflammation, Food Choices, And Cravings (00:31:30)
14. The Diabetes Plate Made Practical (00:34:20)
15. Tracking Weight, Inches, And A1C (00:36:30)
16. Movement Goals Without Gym Pressure (00:39:00)
17. Sleep Hygiene As A Metabolic Lever (00:41:00)
18. Preparing The Mind Before The Plan (00:44:00)
19. Grief, Habits, And Honest Audits (00:47:20)
20. Small Sustainable Swaps Beat Overhauls (00:51:00)
21. The 16-Week Roadmap: Baseline To Maintenance (00:54:00)
31 episodes
