After 60, the body's ability to manage blood sugar quietly changes. The signs are easy to miss — an afternoon slump, a sleep that doesn't quite restore, a brain fog that arrives around three. Most people put it down to age. I did too, for a while. Some of it is age. A surprising amount, it turns out, isn't.
Recent research suggests that small, repeatable habits — ordered meals, a short walk after dinner, a little more protein in the morning — can meaningfully smooth the glucose curve over months. The interventions aren't dramatic. The compounding, over a year, can be.
This guide is a calm summary of what the literature keeps returning to — five habits, plainly described, with the evidence behind each one. It's the kind of thing we wish someone had handed us at the start.