Your A1C is a Bit High. Now What?
What’s the gift of a new year? The renewed focus that we typically have - on thinking through how this year should be different.
Nudging us to become more aware of exactly what we should be doing to build our health for the future, and make sure our foundation is solid.
So … we’re paying attention to how we’re feeling … taking stock of our health … and maybe listening to those voices in our head.
Getting a little more serious about all the details.
And honestly, one of the most useful ways to take a closer look is through something simple:
A blood panel.
Because sometimes the numbers can show us what our day-to-day lives don’t.
And one of the most important numbers to pay attention to — especially in midlife — is this one:
Hemoglobin A1C.
Maybe you’ve seen it on your lab results:
Hemoglobin A1C: 5.8
And your doctor says something like:
“Just watch your sugar.”
But what does that actually mean?
And more importantly…
what should you do if your A1C has started creeping up?
Let’s break it down clearly — because this number is one of the most useful early signals we have for long-term health.
To start, what exactly is A1C?
Your A1C is a measure of your average blood sugar over the past 2–3 months.
Not your blood sugar on one random day …
but the bigger picture. Think of it as a blood sugar “trend line.”
It reflects how much glucose has been circulating in your bloodstream, and how much of it has been attaching to your red blood cells.
That’s why A1C is such a powerful marker: it tells the long game story.
This matters because chronically elevated blood sugar doesn’t just affect diabetes risk. Over time, higher glucose levels are linked to:
Insulin resistance
Weight gain around the middle
Fatigue and energy crashes
Inflammation
Cardiovascular risk
Cognitive decline
Accelerated aging
In other words…
A1C is not just about diabetes.
It’s about healthy aging.
Most labs will flag anything under 5.7 as “normal.”
But functionally, we can look a little more closely:
Optimal / Steady
4.8 – 5.3
Blood sugar regulation is strong. Low metabolic strain.
High-Normal
5.4 – 5.6
Still technically normal — but worth paying attention to trends.
Prediabetes Range
5.7 – 6.4
Insulin resistance is likely developing. This is the “early warning zone.”
Diabetes
6.5 and above
Diabetes diagnosis territory.
Important note: When we get lab results back … sometimes it's all good. But sometimes there's a result that is demanding our attention. And when this happens, it's important to remember that there is a lot in our control in terms of addressing the health issues that may arise.
Instead - think of the result as feedback. It's a guide post. It is the information we need so we can do something about it.
And in the prediabetes range, the body is often extremely responsive to change.
If Your A1C Is Creeping Up, Start Here
You don’t need extremes or a perfect approach. What you do need are the right levers — and consistency.
Here are the highest-impact steps:
1. Build Your Plate Around Protein and Fiber
When your A1C is creeping up, the goal isn’t necessarily to “cut carbs.” The goal is to reduce big blood sugar spikesand help your body handle glucose more steadily.
And this is where protein and fiber make a huge difference.
Think of it this way:
When you eat a meal made mostly of refined or “white” carbohydrates — toast, cereal, crackers, pasta, sweets — those foods break down quickly into sugar.
Glucose rises fast.
Insulin has to work hard.
And over time, this pattern can push A1C higher.
Protein and fiber change the entire picture. Protein acts like an anchor by:
slowing digestion
keeping you full longer
reducing the blood sugar “roller coaster”
helping prevent crashes and cravings a few hours later
And it’s not just about appetite.
Muscle is one of the biggest places your body stores glucose. So eating enough protein supports muscle — and muscle supports better blood sugar control.
Fiber acts like a speed bump. Fiber (especially from vegetables, beans, berries, chia, oats) helps:
slow the absorption of sugar into the bloodstream
blunt the glucose spike after meals
feed the gut microbiome (which plays a role in metabolism too
Fiber is one of the reasons a bowl of lentils behaves very differently in the body than a bowl of pasta.
Aim for:
Protein at every meal (eggs, Greek yogurt, chicken, tofu, fish, to name a few)
Fiber-rich plants (vegetables, beans, berries)
Carbs as a supporting player, not the main event
Blood sugar loves balance.
2. Walk After Meals (The “Glucose Hack”)
One of the simplest tools:
10 minutes of movement after eating can significantly lower the blood sugar spike. Think:
A walk around the block
Light chores
Gentle cycling
It’s not exercise for fitness — it’s movement for metabolism.
3. Strength Training Is Medicine
Muscle is one of the biggest glucose “storage tanks” we have.
More muscle = better blood sugar control.
Even 2–3 sessions per week of basic resistance work can improve insulin sensitivity dramatically.
This is one reason strength is so central to healthy aging.
4. Rethink Snacking
Frequent grazing keeps insulin elevated all day.
A helpful shift:
Eat satisfying, protein forward meals
Reduce constant “little bites”
Let blood sugar come back down between meals
5. Prioritize Sleep
Even a few nights of poor sleep can increase insulin resistance.
Sleep is not passive. It’s metabolic repair. Ask yourself:
Am I giving my body the recovery it needs to regulate well?
6. Start with the Smallest Sustainable Changes
This is where most people get stuck - they think they need to overhaul everything. But A1C responds beautifully to:
Protein at breakfast
A daily walk
Strength twice a week
Fewer ultra-processed carbs
Better sleep consistency
Small habits, repeated, are incredibly powerful.
A Final Thought
If your A1C is a bit high, don’t panic.
This is information that you can use now for your benefit.
A gentle signal from your body that now is a good time to return — again and again — to the habits that support your future strength, energy, and independence.
And metabolic health is one of the most important foundations we can build.