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The CGM Experiment Report
🩸 The CGM experiment tested blood glucose in real time for 14 days.
🩸 All food choices, activity, and sleeping quality impacts blood glucose.
🩸 GGM testing offers undeniable and thought-provoking feedback.
Some learnings from the 94 people finishing the CGM experiment.
🩸 The continuous glucose monitor (and the group dynamic) made all food choices accountable. 'Stop, think, choose (better)'
🩸Most people were surprised by some food (glucose) responses. E.g. The higher BG response from presumed better choices.
🩸 The longer blood glucose levels between 4.5 and 5.5 mmol/L are maintained throughout seven days, the better the health outcome, including weight loss.
🩸 The least recurring BG spikes over 6.5 mmol/L, the better the health outcome.
🩸 Healthy post-experiment blood ketones (and fat-loss) were highest when the weekly time spent in the zone exceeded 81%.
🩸 Lowering overall calories intake by 25% was easier after forming a healthy "flat line" within the BG optimal zone.
🩸 Lowering total caloric volume towards a more fitting portion became easier when BG balance (4.5.-5.5mmol/L) was established.
🩸 Exercise typically increases BG on starting but lowers BG in the 5 hours post-exercise. This produced higher and healthier ketones (and weight loss).
🩸 Being below 4.5 mmol/L, whether awake or asleep, is beneficial. As long as hunger was avoided, happiness persisted, and sound, unbroken sleep was had.
🩸 Lager beer (the low-sugar stuff) didn't spike!!!!! This is good!
Summary – I highly recommend the 14-day CGM experiment for anyone looking for a quick metabolic reset and those eager to create sustainable eating habits that establish ideal weight. The CGM trial provided real-time nutritional responsibility and learning.
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How long can you hang out?
What is hanging?
Hang off a stable bar with your hands facing away from you and your arms at shoulder width apart.
Why hang?
Reverse the negative impact of sitting 8+hr per day.
🦴 Spinal compression.
🦴 Rounded shoulders.
🦴 Inefficient hip positioning.
Conversely, hanging improves,
💪 Spinal balance typically reducing lower back pain.
💪 Postural stability produces improved athleticism.
💪 Grip strength – a life advantage.
Rating your hang time.
Rating
Hmmm
OK
Average
Good
Advanced
Rock Star
Cliff Hanger
Seconds
1-5
6-30
31-50
51-90
91-180
181-300
301>
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The Altitude Mask Experiment!
Will progressive training with restricted oxygen boost my performance with unrestricted oxygen?
The Test.
😷 Wear an altitude mask LIMITING inhalations by 50%, and practice nose breathing.
The Mask - CLICK.
The Breath – Tape mouth shut.
The Exercise – Stationary Cycling.
The Protocol – 3/7 for 3/52 @ 45 mins holding 139-141 HR measuring average watts.
The ergometer is set @ *139-141 HR range. The resistance (relative to my cadence) adjusts automatically (up & down) to maintain this HR zone.
*141 is my tested aerobic threshold and the change from burning fat to sugar, in basic terms.
The Test – Does average watts & *hematocrit increase over time with restricted breathing, and is unrestricted breathing performance post restricted breathing improved.
*the ratio of the volume of red blood cells to the total blood volume – with the more significant percentage, the better for athletic potential.
Session
Average HR (bpm)
Average Watts (power)
Hematocrit (%)
NO MASK OR BREATHING RESTRICTIONS
141
295
43
1
140
282
43
2
141
281
43
3
140
283
43
4
139
286
43
5
141
285
43
6
141
286
44
7
140
288
44
8
141
288
44
9
140
289
45
NO MASK OR BREATHING RESTRICTIONS
141
314
46
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Why music can boost exercise performance!
1. Reduced perception of effort.
🎶 Physical performance can be hampered by discomfort and pain.
🎶 Music has been demonstrated to detach from pain perception, enabling increased output.
🎶 Muscle tiredness, a lack of energy (such as sugar), and cardiovascular/pulmonary stress are thought to influence physical limitations long before there is physical dysfunction that results in a decline in performance. Yep, it’s in our heads!
2. The synchronicity of action.
🎶 Rhythmic & continuous activities like walking, running, cycling & rowing benefit from the ideal and correct form.
🎶 Data shows music with a powerful bass & beat, a simple 1,4, 5 melody, the key of G, and repeated chord progressions appear to improve rhythmic physical activity best.
🎶 Again, a better physical consequence is usually if the brain concentrates on keeping the beat rather than narrowing in on the discomfort.
🎶Some music is shown to improve physical performance, like: Avicii, ACDC, Tom Petty, Eminem, Diplo & David Guetta🎶