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Health & Fitness
CGM Log: Day 6
Shane
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Started the day with 4 eggs, a salami stick, and an iced americano, along with my usual probiotics, creatine, and supplements. I usually skip breakfast on weekends to sleep in, but had to get up early to run some errands. As expected, my blood glucose stayed steady.
For lunch, I had a double patty fried-mozzarella burger, a fried drumstick, and a Coke Zero. Surprisingly, my blood glucose only went up by 29 points, which was less than I expected. I only walked 20 steps post-meal, too.
Dinner was rice paper rolls with a variety of sides: mashed sweet potato, mashed potato, tteokbokki, beef fried rice, and silky tofu with black sesame seed dressing. My blood glucose peaked at 130, which was manageable, but it took about 2 hours to reach that peak and an additional 1.5 hours to return to normal—overall, a 3.5-hour process. I didn’t move around much after eating, which might have contributed.
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Shane
CGM Log: Day 9
Today at the gym, I worked on my back and biceps. As expected, my blood glucose went up a bit. I skipped cardio and went straight to showering, and interestingly, my glucose rose a little more during the shower. It seems like showers might have some effect on my blood glucose. After the workout, I craved a big breakfast, so I grilled 2 sausages, 2 eggs, 2 protein pancakes, and some mushrooms, along with an iced Americano. Surprisingly, my blood glucose didn’t rise at all—probably because it was already dropping, and the high-protein, high-fat meal didn’t affect it much. For lunch, I experimented with my rice portion. Normally, a full bowl of white rice spikes my blood glucose significantly, but today I had only half a bowl with sous vide beef and teriyaki mushrooms. My glucose only went up by 3 points, from 97 to 100. It seems like half a bowl doesn’t have a big impact on me, but I need to experiment more. For dinner, I had beef yukjeon, rose pasta (50g dry), and rose risotto (using half a bowl of rice). My glucose rose by 25 points during the first peak, likely due to this meal. Later, I had some fried chicken, which caused the second peak on the graph, but my glucose stabilized quickly. I still need to test how half a bowl of rice affects me. Finally, I went for a walk to get some ice cream but discovered a new place selling Korean fried chicken. I skipped the ice cream and instead bought half fried and half sweet & spicy chicken, eating about 10 pieces. It didn’t have a big impact on my blood glucose. I should freeze the leftover chicken to enjoy later.
Shane
CGM Log: Day 8
I really pushed myself at the gym today, especially with my legs. Even though I've lost some weight and that affected my performance, I’m still happy with the effort I put in. After the workout, I had 60g of protein, 5g of creatine, and 12g of glucose, but it barely nudged my blood sugar—just from 93 to 94 at its highest. Later, I spent time with my younger sister since she doesn’t have many friends here in Korea. We had Gyukatsu for lunch. I ordered the double beef meal with a little white rice, so my blood sugar didn’t spike much. It did drop quite a bit afterward, but I didn’t really feel it. We also indulged in some buttered bread, a lemon tart, and iced Americano. The desserts were tangy and refreshing, not too sweet. Afterward, we visited an espresso bar where I had a Cafe Romano. It had sugar, and I also enjoyed the snack they served, which caused my blood sugar to peak twice at 100. For dinner, we went to Seoul Forest and had spicy pork with white rice. I finished the whole bowl, and the sweet side dishes caused my blood sugar to rise from 89 to 122. White rice really is the key player in spiking my blood sugar. My family from Australia is visiting Korea for a while, so we've been busy going around and just eating all sorts of things. I'm not thinking of it as a ruined diet; I'm just enjoying life. When I'm able to stick to a diet again, I'll just do my best then. I’m exhausted from the leg workout and all the walking today. Time to crash.
Shane
CGM Log: Day 7
I skipped breakfast today since I slept in until 10 AM. For lunch, I went to D-Lifestyle Kitchen, which is known for its LCHF and Mediterranean meals. I mostly had pasta, rice, and bread, but my blood glucose didn’t spike much. The small rise towards the end was from a donut I had afterward (you can see this in the next photos). Later, we stopped by Knotted for dessert. I had a whole milk cream donut with an iced Americano. My blood glucose had a slow, slight increase, peaking at 90 from 78. It was surprising, and I started to think my Continuous Glucose Monitor (CGM) might not be working right. After walking around a bit, I felt hungry and had a decaf iced Americano along with a Quest protein bar. My blood glucose dropped significantly afterward, which I think might be an exaggerated result—more on that later. For dinner, I went out for Gomtang. I did a BGM test to sync with my CGM, and there was just a 6-point difference—not too bad. I was feeling off, shaky, and a bit irritable, likely because my blood glucose was low. Since the meat in the Gomtang was a bit lacking, I decided to have another protein bar. Overall, I’ve noticed that white rice really does a great job of raising my blood glucose.