New Diagnosis? What to Do in the First 30 Days (Prediabetes or Type 2)
Getting a new diagnosis—prediabetes or type 2 diabetes—can feel like someone handed you a long list of rules… without a map.
The good news: you don’t need to overhaul your entire life overnight. The first 30 days are about clarity, calm data, and a few high‑impact habits.
Quick note (patient-to-patient): We’re people living with diabetes sharing education and lived experience, not medical professionals. This article is informational only and isn’t medical advice. Your clinician is the right partner for medical decisions.
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## The goal of your first 30 days (keep it simple)
In month one, you’re trying to:
1) Understand what your numbers actually mean
2) Set up a basic tracking routine you can sustain
3) Build 2–3 habits that reliably improve blood sugar for many people
4) Create a plan with your healthcare team
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## Day 1–3: Don’t panic—get the facts
Ask for a copy of your lab results. Useful baselines often include A1C, fasting glucose, lipids, kidney markers, and blood pressure.
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## Day 4–7: Set up a simple tracking routine
If you use a meter, for the first week try:
– Morning fasting
– 1–2 hours after one meal
Also track sleep, stress, and movement.
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## Week 2: Build the 3 habits that punch above their weight
### Habit #1: Walk 10–15 minutes after meals
### Habit #2: Add protein + fiber before (or with) carbs
### Habit #3: Pick 1 swap you can keep
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## Week 3: Supplements? Slow down and prioritize safety
Supplements are optional and should never replace prescribed medication. Introduce one at a time and check interactions.
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## Week 4: Have a “plan appointment” with your clinician
Bring a short log and ask:
1) Goals for next 3 months
2) When/how to test
3) Whether meds are needed now
4) Red flags for you
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## What to eat in the first month (without becoming miserable)
A simple default plate:
– Half: non‑starchy vegetables
– Quarter: protein
– Quarter: carbs you tolerate well
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## FAQ
**Do I need to cut out all carbs?** Not necessarily.
**How fast can numbers improve?** Some habits help quickly; A1C changes over weeks.
**Should I buy a CGM right away?** Helpful, but not required.