What's Inside the Pack
Four evidence-based resources. One download. Zero fluff.
Daily Checklist
12 science-backed habits that move your HbA1c — from meal timing to post-meal walking.
5-Step Protocol
The exact sequence: baseline test → dietary shift → activity trigger → supplement tier → retest.
Reference Card
One-page printable: optimal ranges, food GI values, supplement doses, and lab timing.
Tracking Template
Calculate estimated HbA1c from fasting glucose, log trends, and project your 90-day trajectory.
The HbA1c Optimization Checklist
Twelve daily and weekly actions ranked by impact. You'll see the top 4 here — the full checklist with implementation notes is in the toolkit.
Daily Checklist
The 5-Step Glucose Control Protocol
A sequential protocol — not random tips. Each step builds on the last. Here are steps 1 and 2. Steps 3–5 with supplement tiers and retest timing are in the full pack.
Protocol Steps
Baseline Your HbA1c
Order a $30 HbA1c test (Quest, LabCorp, or at-home). If 5.7–6.4%, you're prediabetic. Under 5.4% is optimal for longevity. Record fasting glucose too.
Eliminate Liquid Sugar & Refined Carbs
Remove all sugary beverages, fruit juices, white bread, and processed snacks for 30 days. This alone drops HbA1c 0.3–0.5% in most men.
Implement Meal Timing & Sequencing
Locked — full protocol
Add Targeted Supplements
Locked — full protocol
The HbA1c Quick-Reference Card
A printable one-pager with optimal ranges, high-GI foods to limit, and evidence-tiered supplement doses. Here's a partial view — the full card is in the pack.
Reference Card (Partial)
| HbA1c Range | Status |
|---|---|
| 4.8 – 5.3% | Optimal |
| 5.4 – 5.6% | Above Optimal |
| 5.7 – 6.4% | Prediabetic |
| — GI Values — | Locked |
| — Supplements — | Locked |
The HbA1c Tracking Template
A spreadsheet template that estimates HbA1c from fasting glucose, logs your quarterly results, and charts your 90-day trajectory. Screenshot preview below.
Template Preview
| Date | Fasting Glucose | Est. HbA1c |
|---|---|---|
| Jan 2026 | 102 mg/dL | 5.4% |
| Apr 2026 | 95 mg/dL | 5.1% |
| Jul 2026 | — | — |
| Oct 2026 | — | — |
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Check Your Inbox
Your HbA1c Optimization Toolkit is on its way. You'll also get evidence-tiered longevity briefs from Elena — no fluff, just science.
+ You'll Also Get
Two extras that make the toolkit even more useful.
The HbA1c Quick-Start Guide
A 2-page summary: what HbA1c is, why it matters for healthspan, and your first 7 actions. Read in 5 minutes.
Weekly Longevity Briefs from Elena
Evidence-tiered updates on metabolic health, new HbA1c research, and protocol refinements. One email per week. Unsubscribe anytime.