PAMPY’S POST – JANUARY22

The Detox Project 23

- a 3-day nutritional menu -

Attention: if the 22-23 festive season has left you,

🥴 Feeling a little flat,

🥴 Demotivated to move,

🥴 Added a few kgs,

🥴 Feeling sore on waking.

Give the 3-day detox menu a crack!

You choose your ideal detox menu within the defined principles.

My year-end CGM

(Continuous Glucose Monitoring) experiment.

What: Continuously measure my blood glucose for 14 days.

How: Wear the FreeStyle Libre Link CGM measuring unit (CLICK) @ $120 and collate the data via the live FreeStyle App.

Why: Note the BG response from typical ‘year-end’ nutritional choices and varying exercise intensity.

What are the advantages of live glucose feedback?

The instantly displayed blood glucose response to calorie choices and activity can help change and consolidate better (food) behaviour.  With the best blood sugar levels for 'most' people sitting around 4.9 and 5.5 mmol, live monitoring can help balance this level.

📢 For those responding well to accurate data and enjoying gamification, CGM can transform your (food...and movement) behaviour, forever consolidating your best health (and athleticism).

Balancing 'your' ideal blood glucose (4.9 - 5.5 mmol, which is typically lower for most people) will,

✅ Leave ideal and healthy fat-burning metabolism,

✅ Promote healthy (low) inflammation balance,

✅ Balance the mindset,

✅ Drive the best sleep (particularly limiting the chance of waking with a brain boost between 1-3 am.

Although I'll be offering a full group CGM project (February 6 to February 19), I've highlighted below 'some' of my more significant year-end CGM learning, fyi,

🩸 The final two days naturally influenced (and improved) my food behaviour.  I knew exactly what food type & volume was needed to WIN my optimum BG balance.

🩸 Exercising at a sustainable effort 2 hours before consuming complex carbohydrates and alcohol (beer), reduced the glucose spike by 60% compared to not exercising beforehand.

🩸 Fasting for 12 hours before consuming sugary confectionary reduced the glucose spike by 40% compared to not fasting and consuming sugar.

🩸 I slept far better when the blood glucose did not exceed 5.2 mmol over the 4 hours before bedtime.

🩸 Further to sleep, when my BG dropped below 3.2 (super low) around 1 am - 3 am, I was woken with a brain jolt and found it challenging to return to sound sleep.  My fat-burning (ketone-driven) metabolism energy is typically inefficient at this time of the year.  Poor food choices and disjointed exercise contribute to intermittent ketone production - which helps my sleep patterns.  Note: I tested my blood ketones daily.  With improved BG balance later in the project, my ketones increased naturally.

🩸 A commercial (granola) carb breakfast (with blueberries) spiked BG from 4.6 > 9.1 (yikes!), while the same breakfast and the inclusion of 'MCT oil' in my coffee spiked from 4.6 > 6.4 the following day.

🩸 Red wine spiked by BG 30% higher than beer.

🩸 Harder (interval style) exercise, including resistance training (weights), lowered my BG 25% more than steady-state exercise.  All exercise produced an initial spike in BG before settling soon after.

🩸 Some supposed healthy 'commercially' produced food choices produced whopping (sustained) spikes in BG - forcing immediate changes to my future diet.

Summary

For those looking to improve their health, particularly those interested in living at their ideal weight, I strongly recommend a short period of (pain-less and convenient) continuous glucose monitoring.  I believe CGM data is the most potent behavioural-changing tool currently available.

📅 Stay tuned for my 14-day feb recharge project (feb 6th - feb 19th) featuring CGM.  You'll truly take all the guesswork out of what food (and movement) works best for you - and consolidate that innate practice.

My 2023 blood glucose goal: Avoid BG spiking over my goldy-locks perfect zone (4.9 - 5.5), and, if I do, return to this range as fast as possible.  My ideal zone assures my best health, enduring athleticism, and ideal weight.