Interpreting Your Numbers: Understanding Blood Sugar Readings

Course Summary

Summary of the Lesson on Tools to help monitor blood sugar:

• Continuous Glucose Monitor (CGM):
  • A tool primarily used by diabetics to monitor blood sugar levels.
  • It’s a small device that attaches to the skin and measures blood sugar continuously.
  • Paired with an app, users can track their glucose levels in relation to their food intake.
  • It’s an investment but provides valuable insights into how different foods affect blood sugar levels.
• Personal Experience with CGM:
  • The speaker tried the CGM for three months and found it highly informative.
  • It helped her understand how her body reacts to different foods, especially in terms of glucose spikes.
• Importance of Morning Meals:
  • The first meal of the day should be high in protein to stabilize blood sugar.
  • Consuming carbs or sugars in the morning can lead to significant glucose spikes for those with insulin resistance.
• Heart Rate Monitoring Technique:
  • An alternative, cost-effective method to gauge the body’s reaction to foods.
  • By measuring the heart rate before and after eating, one can determine if the body is struggling with the consumed food.
  • An increase of more than 17 beats per minute within 15 minutes post eating indicates a potential intolerance.
• Conclusion:
  • Both the CGM and heart rate monitoring offer ways to understand the body’s reactions to different foods.
  • These tools can be invaluable for those looking to optimize their diet based on their body’s unique needs.

Key Takeaway

The key takeaway for this lesson is that understanding how your body reacts to different foods is crucial for optimal health. Tools like the Continuous Glucose Monitor (CGM) and heart rate monitoring can provide valuable insights into food intolerances and how certain foods impact blood sugar levels and overall bodily responses. It’s essential to be proactive and utilize these tools to make informed dietary choices, especially if one suspects food intolerances or sensitivities.

homework

Track your heart rate before and after a meal to see if you notice a difference. 

Protocol

Protocol for Identifying Food Intolerances and Monitoring Blood Sugar Responses:

• Initial Assessment:
  • Document your typical daily meals, including snacks and beverages.
  • Note any symptoms you experience post-meal, such as bloating, fatigue, or mood swings.
• Continuous Glucose Monitor (CGM) Usage:
  • Invest in a CGM and wear it as instructed, typically for a week or longer.
  • Log every meal and snack you consume.
  • Monitor your blood sugar responses after each meal using the CGM’s app.
  • Identify foods or meals that cause significant spikes in blood sugar.
• Heart Rate Monitoring:
  • Before eating, sit calmly and measure your resting heart rate using a heart rate monitor or smartwatch.
  • After consuming your meal, remain seated and measure your heart rate again after 15 minutes.
  • If your heart rate increases by more than 17 beats per minute, this could indicate a food intolerance or sensitivity to a food you just consumed.
• Dietary Adjustments:
  • Based on your findings, adjust your diet to minimize or eliminate foods that cause adverse reactions.
  • Seek out alternatives or substitutes for problematic foods. For instance, replace soy sauce with coconut aminos or find gluten-free bread alternatives.
• Regular Monitoring:
  • Continue to monitor your heart rate and consider periodic use of the CGM to check how your body responds to new foods or changes in your diet.

Remember, everyone’s body is different. What works for one person might not work for another. It’s essential to listen to your body and make informed decisions based on your personal experiences and data.

products mentioned

• CGM (Continuous Glucose Monitor) (use code:  KETOFRIENDLY for a special discount)
• Heart Rate Monitor (watch or any other tool you have)

RESOURCES

My Continuous Glucose Monitor and Nutrisense Experience