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Health & Fitness
CGM Logs: Day 2
Shane
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For breakfast I had bulgogi (Costco) and scrambled eggs. I would've had protein shake as per usual, but the new shaker came in broken so I had to eat something else.
I had a salami stick as a snack. It didn't raise my blood glucose at all. It has about 3g of carbohydrates. Interesting.
I went out to test soondae gukbap without soondae. So basically just meat gukbap. I ate everything including rice and the sides, then went straight home to get some more work done.
I came back for Round 2 of soondae gukbap. This time I had the full soondae gukbap with soondae in it. I ate everything like I did at lunch. But this time, I went for a 30 minute walk after the meal. Even though there were a bit more carbohydrates than lunch, it only peaked my blood sugar by 28 points. Walking post-meal seems to help tremendously.
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Shane
CGM Log: Day 5
Push days, especially chest exercises, are not my favorite, so I usually don't go all out. But today, I pushed myself hard, focusing mostly on shoulders. Interestingly, my blood glucose peaked at just 109. It was probably because my shoulder muscles are tiny. I had my protein shake: 30g of WPC, 5g of creatine, 4 saccharin nitrate granules, plus a sachet each of probiotics and instant coffee. Surprisingly, this brought my blood glucose down to my typical fasted levels instead of raising it. Subway is a regular spot for me. I go for the rotisserie chicken on wheat bread with American cheese, all the veggies except pickles and jalapeños, and olive oil with salt and pepper. The sandwich didn’t spike my blood glucose much, which was reassuring. I was a bit concerned about the bread, but it seems to agree with me. Curious about how much I could eat without pushing my blood glucose over 150, I tested it with some tonkatsu and tuna gimbap. Even after walking about 1900 steps post-meal, my blood glucose rose from 84 to a peak of 146. Thankfully the rise was slow, and it took around three hours to return to stable levels. Today was a bit of an experiment with two meals out, but it went pretty well. I’m impressed by how much walking can help keep a high-carb meal from spiking blood glucose too much.
Shane
CGM Logs: Day 4
Today started with a solid back and biceps workout. My blood glucose peaked at 119, which seemed pretty manageable. Fun fact: when I started hitting my biceps after finishing off my back workout routine, blood glucose started dropping! Afterward, I came home for breakfast—a protein shake with one scoop of WPC (not double the usual like yesterday), 5g of creatine, 10g of unsweetened cocoa powder, 4 saccharin nitrate granules, and a sachet of each probiotics and instant coffee. Interestingly, my blood glucose stayed below 100. Lunch was chicken wings with homemade sugar-free teriyaki sauce. Delicious! Even though the graph might look a bit alarming, my blood glucose only went from 87 to 105 at the peak—nothing major. For a snack, I had Nature Valley's peanut butter protein bar. I was quite curious about this one because I eat this stuff pretty regularly. My BG increased slightly from 99 to 109, and I suspect the second small rise might have been due to work stress. Dinner was a beef steak paired with pasta made from Sampyo's protein noodles. My blood glucose went from 97 to 124, which I'm really happy with. Oh, and I also had a salami stick after about an hour and half which may explain the little bump at the end.
Shane
CGM Logs: Day 3
Today started off just right! After my morning coffee, I headed to the gym for a solid leg day workout. I was curious to see how my blood glucose levels would react, especially since leg days involve working those big muscle groups. Surprisingly, the rise in blood glucose wasn’t as high as I expected, but it was super interesting to see how my body responded. Post-workout, I treated myself to a protein shake—double the usual amount since I thought lunch might be lacking in protein. Some people say that protein shakes cause a blood sugar spike, but in my case, there wasn’t much of a change. If your blood sugar spikes after drinking protein shakes, it might be a good idea to check the ingredients in your protein powder. I occasionally have flavored ones, but I mostly stick to 100% unflavored whey protein. For lunch, I went all out with some Yangpyeong haejang-guk, complete with rice and all the sides. The soup was spicy and loaded with garlic—just how I like it! Later, I decided to try out this ice cream sandwich. It’s made with maltitol as the main sweetener and has a wheat-based wafer, so I was bracing for a blood glucose spike. But guess what? It didn’t happen! That was a nice surprise. Post-leg day hunger hit hard! I ended up having quite the spread: bulgogi, eggs, konjac noodles with soy sauce, a salami stick, fish cake, zero-sugar grape juice, and even a tangerine ice block. I just couldn’t stop eating—I was so wiped out from the morning workout. Leg days always make me crave extra food, especially protein. I saw this coming, but it still catches me by surprise every time. Interestingly, my blood sugar didn’t rise as much as I expected, considering what I ate. I feel great and drousy. I'm gonna go pass out now.