Send us a text

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

Support the show

Stepping into this next chapter of health should feel empowering not overwhelming.

Simplify your journey to better health with our holistic approach to managing stress, mindfully eating, and moving more.

Learn more about our programs at Amaninicol.com

Ready to level up your health. Know your health numbers with our special FREE heart and kidney screening partner. Learn more about screening.



Self-Care meets healthcare at Amani Nicol Wellness. Book a Service.

Send us a text

We share a practical, evidence-based plan to manage type 2 diabetes with seven self-care behaviors that build momentum without perfection. From healthy coping and food patterns to movement, monitoring, and problem solving, we turn confusion into clear next steps.

• defining type 2 diabetes and why it matters
• finding your why to fuel consistent action
• healthy coping, acceptance and support tribe
• food tracking and the diabetes plate approach
• movement target of 150 minutes per week
• medication literacy and key questions to ask
• monitoring with CGM or finger checks and patterns
• reducing risk across eyes, kidneys, blood pressure and lipids
• problem solving for stress, schedules and life changes
• recap and choosing one behavior to focus on next

Be sure to follow us on our Instagram and our Facebook socials, Amani Nicol Wellness. If you're local, if you're in a Maryland area, why not stop by for a visit?

Support the show

Stepping into this next chapter of health should feel empowering not overwhelming.

Simplify your journey to better health with our holistic approach to managing stress, mindfully eating, and moving more.

Learn more about our programs at Amaninicol.com

Ready to level up your health. Know your health numbers with our special FREE heart and kidney screening partner. Learn more about screening.



Self-Care meets healthcare at Amani Nicol Wellness. Book a Service.

Send us a text

Ever been told you’re “doing the most” about your health? I get it. I used to think my vigilance made me a hypochondriac—until relentless fatigue, a routine mammogram I almost skipped, and a biopsy that felt different pointed straight to breast cancer. This is a frank, grounded walk through what really happened: the missed messages, the call at work, the surgery that uncovered cancer in two lymph nodes, and the decision to face 33 rounds of radiation at 7 a.m., alone, in heels.

I share the context that changed everything, including a 2019 colon scare that taught me how to advocate, read my chart, and push for follow-up when the system lagged. We talk about why “I’m just tired” can be a legitimate red flag for women over 40, how to protect your annual mammogram, and what to do when care coordination gets messy. You’ll hear the mindset shift that carried me from a heavy first week of radiation to a steadier routine—prayer, bright lipstick, click of heels—and how that small ritual reshaped the room. Ringing the bell wasn’t the end; survivorship is the real terrain, with side effects that can surprise you years later and a calendar of scans that keeps you honest.

If you’ve ever second-guessed your instincts, this conversation offers practical tools: treat energy as data, keep the appointment, read the notes, and make your providers accountable. You’ll leave with a clearer picture of early detection, radiation realities, and the daily choices that help you stay present in your own care. Press play, share this with someone who needs a nudge to book that mammogram, and tell me: what symptom are you finally going to take seriously today? And if this resonated, subscribe, leave a review, and pass it on to a friend who needs the encouragement.

Support the show

Stepping into this next chapter of health should feel empowering not overwhelming.

Simplify your journey to better health with our holistic approach to managing stress, mindfully eating, and moving more.

Learn more about our programs at Amaninicol.com

Ready to level up your health. Know your health numbers with our special FREE heart and kidney screening partner. Learn more about screening.



Self-Care meets healthcare at Amani Nicol Wellness. Book a Service.

Send us a text

Finding your personal weight loss formula requires balancing two key aspects of health: how often you move and what you eat. Success comes from discovering what specific approach works for your body rather than following generic advice.

• Sustainable weight loss comes from losing 1-2 pounds weekly through realistic changes
• Losing just 5% of your body weight significantly lowers health risks
• Food is energy – when feeling tired, first consider what you've eaten or not eaten
• Smart food swaps allow you to enjoy favorite foods while reducing calories
• On exercise days, increase calorie intake to ensure your body burns fat efficiently
• Eating 5 smaller meals daily keeps metabolism active and energy levels stable
• Portion awareness matters more than eliminating entire food groups
• Beverages can contribute hundreds of hidden calories to your daily intake
• Water intake should equal half your body weight in ounces for optimal health
• Your personal weight loss formula depends on your specific body needs and lifestyle

Take a few minutes to calculate your calorie needs using MyPlate.gov and identify small, sustainable changes you can make to your daily eating habits that you'll still be following a year from now.

Support the show

Stepping into this next chapter of health should feel empowering not overwhelming.

Simplify your journey to better health with our holistic approach to managing stress, mindfully eating, and moving more.

Learn more about our programs at Amaninicol.com

Ready to level up your health. Know your health numbers with our special FREE heart and kidney screening partner. Learn more about screening.



Self-Care meets healthcare at Amani Nicol Wellness. Book a Service.

Send us a text

Sleep quality directly impacts insulin effectiveness and is crucial for preventing type 2 diabetes, with seven hours of uninterrupted sleep recommended by experts for optimal health benefits.

• Poor sleep hygiene leads to insulin resistance, the precursor to prediabetes and type 2 diabetes
• Sleep deprivation confuses hunger signals, making the brain unable to tell if you've eaten enough
• Lack of sleep increases cravings for unhealthy carbs and sugars as the body seeks quick energy
• Consistent inadequate sleep raises risk for hypertension and weakens the immune system
• Creating a consistent sleep schedule helps train your body for better sleep patterns
• Simple solutions like limiting evening fluids, writing down tomorrow's tasks, and using white noise can improve sleep quality
• Physical comfort matters—consider mattress toppers, body pillows, or addressing pain that disrupts sleep
• Evaluate your caffeine intake and consider a cutoff time several hours before bed
• Electronic devices emit light that stimulates the brain, making it harder to fall asleep
• Nature sounds, deep breathing exercises, and gentle stretching can help the body prepare for rest

If you're struggling with persistent sleep issues, speak with your healthcare provider about potential solutions, including evaluating if current medications might be contributing to insomnia.

Support the show

Stepping into this next chapter of health should feel empowering not overwhelming.

Simplify your journey to better health with our holistic approach to managing stress, mindfully eating, and moving more.

Learn more about our programs at Amaninicol.com

Ready to level up your health. Know your health numbers with our special FREE heart and kidney screening partner. Learn more about screening.



Self-Care meets healthcare at Amani Nicol Wellness. Book a Service.

Send us a text

We explore how to eat mindfully to support health goals without deprivation, focusing on positive approaches to food choices that create sustainable lifestyle changes.

• Understanding hunger cues and eating only when truly hungry
• Using smaller plates and bowls for natural portion control
• Slowing down while eating to give your brain time to register fullness
• Choosing foods high in fiber, vitamins and minerals
• Making simple healthy swaps (yogurt instead of pudding, veggie-loaded pizza)
• Transforming favorite recipes with healthier ingredients
• Approaching food changes with a positive mindset
• Planning healthy snacks to avoid excessive hunger
• Finding ways to make nutritious food delicious and satisfying

This week, identify one eating habit you'd like to improve and make a small change to support your health goals. Remember, it's not about restriction – it's about making food choices that help you feel your best.

Support the show

Stepping into this next chapter of health should feel empowering not overwhelming.

Simplify your journey to better health with our holistic approach to managing stress, mindfully eating, and moving more.

Learn more about our programs at Amaninicol.com

Ready to level up your health. Know your health numbers with our special FREE heart and kidney screening partner. Learn more about screening.



Self-Care meets healthcare at Amani Nicol Wellness. Book a Service.

Send us a text

Stress makes seemingly uncomplicated activities overwhelming, preventing us from feeling better and managing our wellbeing. We examine how to identify stressors and develop practical strategies to overcome them.

• Identifying what's "uncomplicated" in our lives – exercise, meal prep, water intake, and self-care time
• Understanding how transitional periods like September increase stress through multiple changes
• Exploring common stressors: finances, family responsibilities, health concerns, and time management
• Examining stress impacts: emotional (frustration, anxiety), physical (headaches, sleep issues), and long-term health risks
• Conducting a time audit reveals most people have about 30 hidden hours weekly for self-care
• Learning from the female octopus – a cautionary tale about neglecting personal needs while caring for others
• Creating a four-step action plan: identify stressors, evaluate impact, reduce stress, and build support
• Practicing stress-reduction techniques like deep breathing, visualization, and listening to calming music

Take time this week to conduct your own time audit and identify at least one stress-reduction technique you can implement consistently. Remember that everything on your to-do list doesn't matter if you don't have the energy and strength to complete it.

Support the show

Stepping into this next chapter of health should feel empowering not overwhelming.

Simplify your journey to better health with our holistic approach to managing stress, mindfully eating, and moving more.

Learn more about our programs at Amaninicol.com

Ready to level up your health. Know your health numbers with our special FREE heart and kidney screening partner. Learn more about screening.



Self-Care meets healthcare at Amani Nicol Wellness. Book a Service.

Send us a text

What happens when the scale refuses to budge despite your best efforts? For Donata, breaking through her weight loss plateau came down to one powerful revelation about processed foods that transformed her entire approach to health.

Donata's journey begins with a feeling many women over 45 can relate to—that frustrating sense of stagnation despite trying to manage everything independently. With a prediabetes diagnosis pushing her to seek support, she discovered the Beautifully Well Lifestyle Program and experienced a profound shift in perspective that went far beyond simple weight loss.

The conversation reveals how visual education about processed foods became Donata's turning point. Seeing the progression from whole foods to their highly processed versions created an awareness that sparked meaningful change. Rather than focusing on deprivation, Donetta embraced mindfulness—questioning why she reached for certain foods and how they made her feel. Her practical approach included portion control strategies, finding healthier alternatives to favorite treats, and bringing complete honesty to her food journal.

Most powerfully, Donetta's transformation transcended the physical. "I feel empowered," she shares, "I feel in control, that food is not controlling me, and I feel like I'm getting younger from the inside out." This mental shift from scale-obsession to true wellbeing represents the program's core philosophy—that sustainable health starts with mindset. As Coach Nikki emphasizes, "Your health journey should not feel like a hustle."

For women facing prediabetes or weight management challenges, especially those seeking alternatives to medications or surgery, Donata's story offers hope that with the right support, small sustainable changes can create remarkable results. Her patient approach—preferring slow progress to quick fixes—and her commitment to integrity in her health journey provide a blueprint for lasting transformation.

Ready to discover your own missing piece? The Beautifully Well Lifestyle Program welcomes women nationwide who are seeking community and guidance on their path to better health.

Support the show

Stepping into this next chapter of health should feel empowering not overwhelming.

Simplify your journey to better health with our holistic approach to managing stress, mindfully eating, and moving more.

Learn more about our programs at Amaninicol.com

Ready to level up your health. Know your health numbers with our special FREE heart and kidney screening partner. Learn more about screening.



Self-Care meets healthcare at Amani Nicol Wellness. Book a Service.