Build habits that may help lower your risk of type 2 diabetes.
One guided step at a time.
Prediabetes lifestyle support for adults who want a clearer way to act on established prevention principles: understand your risk, set appropriate goals, build the 150-minutes-a-week habit, and follow a practical weekly plan.
Free · No credit card · No subscriptions
Structured lifestyle support, not another tracker
Designed around established diabetes-prevention goals and behavior-change patterns — a clear weekly path, daily actions, and progress toward goals that matter.
Know your risk & baseline
A short risk assessment sets your starting point, your risk-factor summary, and — where appropriate — your 5% and 7% weight goals.
Follow your weekly plan
A 90-day starter track with 12 guided modules and daily food and activity actions — including South Asian and Indian food patterns.
Track progress that matters
See progress toward appropriate weight goals and 150 active minutes a week, and solve the barriers that get in the way.
Everything you need, nothing you don't
Calm, private, and built around established diabetes-prevention principles.
Clear Prevention Goals
Where appropriate, a 5% primary and 7% stretch weight goal plus 150 active minutes a week — targets studied in major diabetes-prevention research.
Food Pattern Coaching
Practical swaps for real life — rice portion ladders, protein-first plates, late dinners, eating out, travel, and festivals.
Doctor-Ready Summary
A self-reported summary of your baseline, weight change, activity, and any labs to discuss with your clinician.
Why 5–7% and 150 minutes?
These are not numbers we invented. They come from major diabetes-prevention research and the CDC's National Diabetes Prevention Program evidence base.
Approximate weight loss achieved in the original DPP lifestyle intervention among participants for whom weight loss was part of the intervention.
The weekly physical-activity target used in the structured lifestyle intervention described by CDC.
CDC reports that the original structured lifestyle intervention reduced the incidence of type 2 diabetes by 58% in high-risk adults compared with placebo. That result belongs to the studied intervention — it is not a claim that Prediabetes.Life itself produces the same outcome.
Structured lifestyle change is one of the ways researchers have studied lowering the risk of type 2 diabetes.
Prediabetes.Life is inspired by evidence-aligned diabetes-prevention principles. It is an educational tool — not a diagnosis, treatment, or a substitute for medical care, and it has not itself been clinically validated to prevent or reverse diabetes.
Ready to start building habits that may help?
Start with a short risk assessment. We'll set your goals and your first weekly plan from there.
Begin your journey — freeNo credit card · No subscriptions · We do not sell your information