My first steps would be just start reducing carbs, especially ones in juices, candy, breads, pastas, beer, Gatorades, Starbucks coffees, etc. Not sure how much of those you currently eat, but I'd start with removing those lower quality carb sources. If it's still high you can start looking at other sources to make better choices like sweet potato instead of a baked potato, riced cauliflower or brown rice instead of white rice.

You don't have to go Keto but certainly lower your carb intake. I worked with a nutritionist for a while and did basically that and it's not a huge, huge change. Check your insurance and see if they cover that. I used the Nourish app and it was free to me. Had weekly zoom calls and then moved to once a month when I got into a rhythm. They can tailor a plan and give tips based on what you want to accomplish and give you some accountability..

Exercise can also help a lot too. Not sure of your regimen but something simple as going on walks, spin bike, body weight exercises are easy ways in.

My guess is you're mid 30's?

Without knowing absolutely anything else about you, let me take a stab at somethings that applies to most people.

It is common for people in this age range to start to get data back that goes against their natural mindset that they are still kids and have no issues "because I never have to go to the doctor".

Most people from their 20-40's can certainly go through this phase of life without ever going to the doctor barring some event.

Good for you for not being in that category. Seems like you actually went to the doctor just to get a routine physical.

I'm a physician and have practiced for over 20 years. A simple search will reveal I am a psychiatrist but (less obvious on this board) I'm also an internal medicine doc.

I always got such a bad feeling with patients that came in to see me in their 50's or so that would boast how "healthy" they were with their sole basis being they "never go to the doctor."

One thing I've learned over my past 30 years (school, training and practicing) is how resilient the human body is. However, there is a downside to that resiliency. The problem is that by the time we notice a problem, things are too far gone to really do much about it. I'm sure we all know of people that received some news that reflects this. Someone that goes to the doctor with some mild chest pain and is told they have >90% blockage of an artery. Or someone that is told their liver or kidneys are functioning at 10%. We see this all the time in medicine. It is not the exception, it is the norm.

This clearly explains unhealthy looking people coming in to see me at 55 years of age that proclaim how healthy they've always been and never had to go to the doctor.

The good news is, OP is (presumably) a very young man. You very likely got your first warning that everything isn't quite ok. There is likely no mystery to this…

Reality: your bmi is 27.6. Your ideal weight at 5'9" is well under 187. Unless you're a body builder, you're overweight. The mystery of elevated glucose and Bp is, there is no mystery.

This is an early sign of problems that has no appreciable correlation to "feeling sick".

You're a young middle aged man, you're not an old kid. It's time to accept that and be a healthy young middle aged man so you can be a healthy and active older middle aged man over the next 20-30 years

There are no secrets recipes. Get on a good sleep schedule. Wake up early and exercise. Lose weight. Eat better. Yada yada

You can do it. Those of us that are older have all been there. It's a reality we don't like to face, but the sooner we do the better off we are

BMI is not the end all be all, but it has been too easily dismissed. Yeah, if you are 5'9" and 180 and are 5% body fat, no problem. If you're 5'9" and 180+ and 30% body fat and want to say BMI is outdated then you're just choosing denial

He gave me two points of data. So, yes I used a two dimensional formula.

It says OP is over weight. Could it be wrong? Yes. Is it as wrong as most people like to conveniently dismiss? No

Op actually gave me 4 data points. Elevated blood glucose and elevated blood pressure. Along with height and weight. Number one reason for the two elevated labs? Being over weight

Now, would I rather have an accurate measure of body fat? Yes. Problem is, it is hard to get accurately.

Hydrostatic weights and dexa scans are most accurate but hard to get and expensive. If OP can find a convenient and affordable way to get those, go for it

Tracking body fat is preferable to tracking BMI

I would say though that using BmI to estimate about how much fat someone could lose is not way off for the average person, particularly the average person that has the two most common lab abnormalities of being overweight

No doctor is stumped as to why this occurs and what the answer is. The fact that it causes so much discussion and disagreement is the reason that the Dr probably said something like "not sure, maybe lose a few pounds though". Doc wasn't mystified, I can assure you

For most of the general population, the middle of the the BMI chart is where you should be. People have a distorted view of what normal is because we are surrounded by overweight, obese, and morbidly obese people. I'm sure that you look pretty normal and healthy/borderline healthy to almost everyone that you encounter. The average male adult weight in 1960 was 166 lbs (for any height). It is highly likely that your numbers will dramatically improve if you get to about 160-165. If you don't want to accept that, then be like everyone else and start taking meds.

You could also listen to Peter Attia's thoughts on Zone 2 cardio and see if that interests you.