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Health & Fitness
CGM Logs: Day 4
Shane
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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.
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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.
Shane
CGM Log: Day 6
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.
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.