managing your blood sugar can add six years to your life
Plus 'The 7 day cortisol reset menu' to crush the afternoon slump
Buenos días amigos,
Yesterday I met Jean, my sparring partner for the day.
He’s a seasoned real estate investor, a nice guy, though not the best boxer. Midway through, he threw a sloppy one-two, grinned, and said, “I’m getting old… need to take care of this shoulder.”
I nodded. Mobility matters as we age. But I noticed more: thinning hair, a worn face. Not unhealthy, just… tired.
After class, we chatted. I’d studied at ESSEC in Paris; he’d gone to HEC, also in Paris. I asked when he graduated. Same year as me. I was shocked, he was my age.
Here’s the truth: by our late 30s and 40s, most men already show early signs of insulin resistance, even if their weight, cholesterol, or blood pressure look “normal” on paper.
That means the engine powering your decisions, stamina, and presence is already losing efficiency.
Today I’m sharing how to fix this, backed by the latest research and habits that cost nothing.
For those who are new here: I’m a dad of two and the breadwinner for my family. I keep myself in shape without supplements, and I serve as Chief Wellness Officer for the largest bank in the UAE. Writing is my therapy, and my way of helping the world follow the same tactics that have helped me and hundreds of others fix their health, reclaim their energy, and become the best version of themselves.
What you will learn today
Why glucose stability is the hidden driver of leadership
The 6 year life expectancy gap between people with and without type 2 diabetes
The ‘7 day cortisol reset menu’ to crush the afternoon slump
What glucose volatility feels like
For executives, blood sugar swings are the invisible hand dimming your energy and focus. Think about it:
That 3 p.m. slump after lunch.
The short fuse in a meeting you’d normally navigate with ease.
The mental haze when you can’t finish that critical email.
We chalk it up to long hours or age. More often, it’s post meal glucose crashes quietly draining your capacity.
And the stakes are higher than you think. Over time, those spikes and dips lay the groundwork for type 2 diabetes, cardiovascular disease and cognitive decline, chipping away at your edge long before any diagnosis.
The case for glucose stability
Here’s what happens when you keep blood sugar steady:
Improved Insulin Sensitivity — cells respond better to insulin, pulling glucose into muscles and organs for fuel.
Reduced Inflammation — fewer damaging spikes, more flexible vessels, faster nutrient delivery to the brain. Gingerols, curcuminoids, and berberine counter this process.
Nervous System Stability — stable glucose supports higher heart rate variability (HRV), a key marker of resilience under stress.
The 6 year life expectancy gap
The numbers are clear: at age 50, type 2 diabetes can cut life expectancy by roughly six years.
Six fewer years to lead, build, travel, or enjoy those you love.
The good news? It’s not inevitable. Research shows compounds from ginger and barberry can help by:
Enhancing insulin sensitivity so glucose is used for fuel, not left to cause damage.
Reducing inflammation to protect blood vessels and keep the brain’s energy supply steady.
Whenever I eat a high carb meal, I take these supplements to reduce the glucose spike and prevent a sugar crash.
How To Balance Your Cortisol
If you’ve nailed the basics: strength training, quality sleep, and a nutrient dense diet, the next step is pairing glucose stability with cortisol balance.
These two are linked. A glucose spike leads to a crash, which your body treats as stress. Cortisol rises, leaving you wired when you should be calm, and drained when you need focus.
Here’s how to break the cycle:
Culinary Dosing — Add fresh ginger or turmeric daily to reduce both glucose spikes and stress-driven inflammation.
Awareness — Wear a CGM for 2–4 weeks. See how caffeine-heavy mornings, skipped meals, or late-night work show up as glucose swings and restless sleep.
Meal Sequencing — Eat protein and fibre first, carbs last. This can cut glucose spikes by up to 40% and avoid sharp drops.
Performance — Glucose and cortisol are twin levers of sustained performance.
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Closing Thought
You wouldn’t run your company without tracking key metrics.
Don’t run your body without tracking the one that powers them all.
Track your glucose. Master it. Add six years to your life and make every one of them count.
Hasta la vista, amigos.