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I’m at the moment on my third spherical of utilizing a steady glucose monitor (CGM) for monitoring my blood sugar. I love to do a one month plan sometimes to realize perception into how the meals I’m consuming, how I’m sleeping, my train routine, and stress ranges are effecting my blood sugar. Blood sugar is so usually considered solely as being a difficulty for diabetics, however an increasing number of analysis is displaying the way it may play a job in lots of well being afflictions from Alzheimer’s to coronary heart illness, kidney illness, and extra. Whereas A1C is useful to see how your blood sugar seems to be over an prolonged interval, a CGM provides you fast suggestions as to how your actions impression your blood sugar, permitting you to simply tweak your habits and obtain extra optimum well being.
That is my third time utilizing Nutrisense, however my first time with their new CGM machine, Stelo. It was simple to placed on, although that very same preliminary “pop!” when it inserts the monitor nonetheless made me leap. It didn’t harm and opposite to fashionable concern, whereas the machine does use a tiny needle to connect the monitor, it doesn’t keep in your pores and skin; it leaves behind a tiny filament that tracks your blood glucose.
I’m joyful to reply any questions you’ve in regards to the nitty gritty, however at present I wished to focus in on the outcomes, what it seems to be like in motion. To take action, I recorded a 3 day diary of what I ate and when, and also you’ll see the outcomes on the screenshot from the Nutrisense app, which makes it simple to interpret the outcomes. Observe: it may well take 24 hours to calibrate correctly, so I waited 48 hours earlier than I began my meals diary. So right here we go!
Day 1
- 6:30 AM 1/3 caffeine espresso and a splash of half and half
- 8:25 AM Plain Greek yogurt, grain-free granola, chia seeds, half a banana, two fried eggs
- 10:30 AM Salad with romaine, carrots, radish, cucumber, sprouts, rooster, hemp seeds
- 11:55 AM Half a toddler’s leftover peanut butter and honey sandwich on a hamburger bun
- 3:30 PM Apple then a string cheese
- 5:25 PM Spaghetti (eaten within the automobile so in a 16oz Thermos, nevertheless it was half stuffed with spaghetti and half stuffed with my favourite meat sauce)
Day 2
- 6:45 AM Espresso with a splash of half and half
- 8:30 AM Sourdough (not my finest loaf; my starter wasn’t bubbly sufficient) and butter
- 8:37 AM Plain Greek yogurt, chia seeds, grain-free granola, strawberries, fried egg
- 12:00 PM Cheese stick then an apple
- 2:15 PM Salad then pimento cheese and pretzels
- 8:10 PM Salsa rooster with bone broth rice, guacamole, salsa, chips, and jalapenos
Day 3
- 6:45 AM Espresso with a splash of half and half
- 8:01 AM Plain Greek yogurt, chia seeds, grain-free granola, half a banana, strawberries, two fried eggs
- 12:00 PM Salad with a can of tuna fish (no dressing as a result of the bottle was really empty and I didn’t understand it till we had been at co-op) and a bag of jalapeno chips
- 2:20 PM Turkey and cheddar on sourdough
- 3:00 PM 1/3 a Lemon Lime Poppi Soda
- 6:30 PM Cava salad bowl
CGM Diary Takeaways
- The order by which you eat meals actually does make a distinction. Consuming the apple then the cheese stick made my blood sugar spike an extra 10 factors versus consuming the cheese stick first, then the apple.
- My physique tolerates carbs (spaghetti, sourdough bread, chips) effectively when paired with ample protein and fats.
- I drank the Poppi as a result of I wished a psychological afternoon choose me up however stopped at 1/3 as a result of I wasn’t actually having fun with the flavour. The entire can has 5g of sugar in it and I had it on an empty abdomen, and 1/3 of it spiked my blood sugar out of the inexperienced zone, which wasn’t tremendous shocking, however I really feel prefer it took some time to get better after which was more durable to stabilize normally afterwards. I might bodily really feel the crash afterwards in my temper and my starvation ranges. I feel this reveals how unstable blood sugar results in making worse decisions. IE: a crash made me really feel moody and hungry.
- Cortisol and adrenaline additionally impression blood sugar. I had my allergy shot on day 2 (at 3:10- so you’ll be able to see the response) and I might see my blood sugar rise in response to the extreme localized swelling that I skilled (allergy shot replace to occur in a distinct weblog put up; I used to sing it’s praises however now am altering my tune).
- I really feel actually assured in my capacity to maintain my blood sugar stabilized, so I’ve to pressure myself to not simply “play the sport” after I’m carrying the CGM. It’s a good time to experiment and whereas it’s tempting for me to eat in the best way I do know will hold my blood sugar stabile, I wish to use this as a time to get information on gadgets I’m much less certain on- will sourdough spike my blood sugar? Will consuming rice that’s been cooked, then cooled, then reheating actually reduce the glycemic response? What a few glass of wine versus a martini?
- I want I might have had entry to this sort of info a decade in the past. I’ve a historical past of troublesome blood sugar: 20 years in the past I’d hold a granola bar subsequent to my mattress to eat very first thing upon waking to keep away from feeling sick and dizzy from tanking blood sugar, I had PCOS and my cycles had been everywhere, I handed out within the physician’s workplace after I needed to take my gestational diabetes take a look at whereas pregnant with Hailey. Since then, I’ve realized a lot and have carried out the adjustments obligatory to realize the steady blood sugar I want. The issues I consider have helped probably the most: energy coaching (constructing muscle), understanding macros and meals pairings, and specializing in high quality sleep.
I might speak in regards to the significance of blood sugar and finest methods all day lengthy. The Glucose Goddess is a well-liked useful resource for all issues blood sugar; you’ll be able to discover her ebook right here. I began years in the past with Mark Hyman’s blood sugar ebook and extremely advocate it as effectively. If in case you have any questions in regards to the CGM or my expertise, please ask away. Blissful to speak about all issues blood sugar anytime 🙂
