Glucose Management for Longevity

What is Glucose Management for Longevity?

Peter Attia considers glucose dysregulation a root driver of three of the four 'horsemen' of chronic disease (cancer, diabetes, heart disease). His protocol uses continuous glucose monitors (CGMs) even for non-diabetics to reveal individual food responses, optimize blood sugar stability, and drive behavioral change. The goal: lower average blood glucose and minimize variability hour-to-hour and day-to-day.

Is there evidence for it?

How do you do Glucose Management for Longevity?

1. 1.Wear a CGM (Dexcom, Libre, or Levels) for at least 2-4 weeks to establish your personal glucose baseline and food response patterns
2. 2.Target fasting glucose of 72-85 mg/dL and average glucose under 100 mg/dL; keep glucose variability (standard deviation) under 15 mg/dL
3. 3.Identify and minimize your personal 'glucose spike' foods — test individual meals and note which cause spikes >30 mg/dL above baseline
4. 4.Apply glucose-flattening strategies: eat protein/fat before carbs, take a 10-min walk after meals, add vinegar or fiber to high-carb meals
5. 5.Optimize bedtime glucose under 100 mg/dL for better sleep quality — poor sleep and elevated glucose create a vicious cycle

How long does it take?

Ongoing monitoring; 2-4 weeks intensive learning phase.

Is it hard to start?

moderate.

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