Ok, I wasn’t expecting to email again so soon, but my first 24 hours with my continuous glucose monitor (CGM) were super interesting.
Here was my day yesterday:
- Breakfast of 2 black coffees 7:30am
- Work and protein smoothie and some cheese for lunch 1pm
- Zestt Gut+ lozenges 4pm
- Gym from 5:30 - 6:45, a pretty hard cardio session.
- Dinner, venison curry and rice 7:30pm.
- Two homemade Blis Balls at 8:30pm
- Bed and sleep by 10:30pm.
- Awake and wired from 2:30-4:30am!
In the graph below (the actual results are the red line, target results is the green line), you will see my glucose levels never get out of control (over 10mmol/L), meaning my insulin system is functioning well, however, my nighttime glucose bump coincided with me being awake and wired - not ideal!
My nightly second glucose bump is driven by a mix of:
- Hormones (cortisol, growth hormone) → the dawn phenomenon.
- Delayed digestion of a bigger evening meal.
- A rebound if glucose dips after the first peak.
What I’m Aiming For Tonight:
- Protein earlier in the day (I had scrambled eggs for brekky)
- A smaller, earlier dinner and no Blis Balls ☹️, I will snack on some nuts if I am really peckish.
- Finishing all food at least 3 hours before bed.
- A short post-dinner walk to help muscles use up glucose.
The goal:
- A gentler early glucose rise after eating
- No big second bump at 3am
- Flatter, steadier glucose through the night → deeper, uninterrupted sleep
It’s fun; I’m keeping things ‘normal’ at the moment, but next week, I will be experimenting with cheese scones and coke (the cola version) - keep watch and send me any reasonable requests 😅