Inclusion Criteria:  Ages 45-65 years Any race or ethnicity Those who have or may have pre-diabetes (will be screened to confirm) HbA1c level between 5.7%-6.4% (will be screened to confirm) BMI between 25 and 39.9 kg/m2 Taking stable doses of antihypertensive and/or cholesterol-lowering medications for 3 months or more prior to being enrolled in the study  Exclusion Criteria:  Pregnant or lactating Individuals outside of the HbA1c and BMI inclusion ranges Those with active cancer, thyroid, kidney, liver, and pancreatic diseases Heavy cigarette smokers (25 cigarettes per day or more) Heavy drinkers (>12 alcoholic drinks per week on average) Taking more than one hypoglycemic agent (blood sugar lowering medications) Having major dietary restrictions Participating in any weight loss or dietary program/taking prescribed appetite suppressants Participating in another investigational study at the same time as this study Anyone who refuses to follow dietary recommendations Anyone who refuses to wear the continuous glucose monitoring device as instructed Anyone who will not fill out their food dairy and automated self-administered dietary assessment tool