Lower Your Blood Sugar to Significantly Lower Your Mortality Score
- Updated Jan. 31, 2025 – © Nils Osmar 2025
- See full Medical Disclaimer
One nice thing about the PhenoAge calculator is that it lets you see how changing your blood markers correlates with younger or older biological ages.
- Today, I spent some time looking back my previous blood tests and entering the data into the calculator, which I hadn’t always done at the time. I found that my best biological age estimates had been when my blood sugar was lowest.
- I decided to play around with the calculator. I found that, in fact, the main reason my results have varied, seems to correlate in large part with my blood sugar. A lower blood sugar correlates with a much better result.
- My blood sugar tends to run a little high even when I minimize carbohydrates, but there are ways to lower it, including taking compounds such as benfotiamine and berberine.
- I’m currently 9.3 years younger than my chronological age, according to PhenoAge. My blood glucose two days ago was 94 mg/dL. If I could lower it to 70 without disturbing any of my other markers, my PhenoAge would drop to 58 years old, 14 years younger than my chronological age!
- My mortality score is currently 1.12, which indicates an 11.2% chance of dying in the next ten years. If I were to lower my blood sugar to 70 mg/dL (or put another way, an 88.8% chance of living to the age of 82), it would drop to 0.87, greatly increasing my odds of still being around in ten years.
Test your PhenoAge
- This link to the calculator is courtesy of Mike Lustgarten‘s website: DNAmPhenoAge_gen
- The calculator is free but blood tests of course cost money. I get mine through LifeExtension, buying several tests as a batch in their yearly sales.
How to lower your blood sugar
- Exercise regularly. :Exercise muscles use glucose for energy, which lowers blood sugar.
- Eat a low carb or ketogenic diet. If your diet includes some carbohydrates, make sure it also contains fiber.
- Stay hydrated. Drinking water helps flush excess sugar from your bloodstream.
- Manage stress to lower cortisol: Cortisol raises blood sugar by releasing stored glucose into the bloodstream.
- Smaller portion sizes: Even if your carbs and sugar are low, eating a large amount of food can raise blood glucose.
- Eat low-glycemic foods: Focus on foods with a low glycemic index (e.g., nuts, avocados, berries) that have a gentler impact on blood sugar levels.
- Take apple cider vinegar: Some studies suggest that a tablespoon in water before a big meal can reduce blood sugar spikes.
Supplements that may lower blood sugar
Studies suggest that the following supplements may help lower blood glucose. But individual results can vary.
- Berberine
- Alpha-Lipoic Acid (ALA)
- Magnesium
- Chromium
- Fenugreek seeds
- Vitamin D3
- Gymnema sylvestre
Not medical advice
This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplement(s), just reporting on what I’m doing. Supplements, like medications and other interventions, can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen, and consult with a medical professional about any issues which might have a medical component. See full Medical Disclaime
Other resources
- My Youtube channel Pathways to Longevity
- My Facebook group: Anti-Aging and Life Extension,
