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I have been researching this topic: this is what I learned. 1. Never eat naked carbs. Always eat protein and/or leafy (fiber) greens before eating your carb. Never eat carbs alone or the glucose will spike. 2. Always walk or exercise after a meal or snack. Your glucose spike will be lower. 3. Lemon juice or diluted vinegar (like a pickle) can help lower your glucose spike. But be careful! This can also erode your teeth or irritate your throat/tummy. 4. The order you eat your food matters. Eat carbs last, eat protein/fiber foods/ and your fats first if possible. This slows the release of the glucose. 5. Refrigerate starchy foods like rice or potatoes. This makes some of the starch become resistant starch and is harder to break down in your digestive system. 6. Get at least 7 hours sleep on a regular schedule. 7. Save your higher carb meal for the 2nd or 3rd meal of the day. Your spike might be lower because of the 2 meal carb affect. That’s all I know. ❤ Still learning.
Nobody eats carbs alone.. You eat rice with nothing? Bread with nothing? Carbs and Fats together is what makes people addicted and what the food industry is selling for decades..
@@nikaa2282 And where do you think she got these details? From science data reports. I have read many science data reports. She is not the only one on YT that states these very tips. I also did not say “I” had come up with them. Since I have seen it in multiple places and do not know who FOUND it first, NO, I will not cite her as the main source. You may, but I will not.
@@nikaa2282 You should chill. I am not publishing anything and claiming it as mine and I have heard other speakers use that terminology as well. So what if she has a book there is a ton of stuff published about how to control glucose, especially since now there are cgms available. I simply made a post, listed details I have learned from science research papers with actual data, and other sources here on YT so that people don’t have to spend the HOURS of time I have in trying to figure out these points. Mind your own business, obviously you have nothing better to do than to attack others who mean other people well. This is my last comment to an annoying knat.
My now 19 year old son was diagnosed with Type 1 Diabetes back when he was 16 and within the first 6 months we finally got a Dexcom and I cannot highly recommend them enough! He and I both learned so much about how our bodies work! For example, for him, his glucose plumets when he is experiencing anxiety and it sky rockets when he is experiencing stress! Also, there are numerous brands of sugar free sodas that his body THINKS have real sugar in them and will spike his glucose! So it's interesting that not all sugar free replacements are created equal...
Watched a video from Dr Mindy Pelz who focuses on Intermittent Fasting for women as our hormones fluctuating each month will impact results. At any rate, in the interview she said that's the one thing that surprised most of her clients is that a diet soda or non sugar sweetened beverage could impact their blood glucose. So the theory is that when we taste something sweet it triggers the brain to send in insulin as a response to the perceived sweet food coming down the system.
Stress produces cortisol and it attaches to the same cell receptors used by insuline. If insuline has less available receptors on cell membrane it can't efficiently remove glucose from the blood stream, thus the glucose spikes because of stress
Me (60f). Normal weight. 5’3 115. I’ve been checking my BG off n on for 15 years or more. Always in the 70-80 range. Then hello menopause. New game. I checked one morning (finger stick) it was 100😳! Immediately went & bought Levels CGM. Just some advice. As you age, your hormones dramatically change which then affects Blood Glucose. It’s now in the 60-80 while sleeping. About 85-95 while awake. How did I do this?? Basically zero carb. Or under 10 mg a day. Once in awhile I splurge… then it goes up & down like a roller coaster for 1-2 DAYS!! ☹️ So to all my GF’s under 40. Keep an eye on this every decade. Things CHANGE!! Which is good & to be expected. Adaptation is key❣️
Love this sentiment! It’s SO true: our bodies / biochemistry changes so much throughout our lifetime. That’s why I like to focus on developing my ability to understand my body rather than follow rigid rules. Adaptability is indeed key if we hope to feel great across the decades. ❤️ thanks for sharing. xo
@@Pokerface8899 I’ve eaten what I’ve always eaten. And over time dropped the carbs. Instead of sweetened creamer in coffee, I do half/half or heavy whipping cream. Steak or eggs for lunch. No bread. Just an 1-2 extra eggs. A bit more butter. Maybe the 2nd half of steak for dinner or Tuna but use sour cream instead of mayo. Sometimes Salmon. Kinda easy. Yesterday drank a protein & fat shake bcz I was too lazy to cook. Just take what you really like & eat more of it & drop the starch or filler … Obviously, I’m not a foodie
@@Pokerface8899 I eat Beef, Bacon, Butter and eggs. 2300 calorie OMAD. The key is to not be 'friends' with your food. It is necessary and shouldn't be constantly thought about throughout the day.
Thanks for sharing your experience with a CGM! I’ve definitely been curious about this to get real numbers on my blood sugar fluctuations. I tend to crash pretty hard in the afternoons, and I know it’s not unrelated to blood sugar. Super interesting stuff!
This is the first time I’m hearing about protein preloading. Very interesting and I’m definitely going to look into it and give it a try. Thanks for sharing.
it you want to eat oats for breakfast, and I think you should, but you don't want to eat a fillet of salmon beforehand, consider overnight oats. Two things if you want to keep in the 100-110 mg/dl range, rather than spiking to 130-140: give the oats as much time to drain as you can, shake them repeatedly to get as much of that starchy water out. Swish them around a bit like you would do when washing rice. This extra effort makes all the difference between just a quick drain and then eating them. Every blueberry you add will move your number up. I don't add any. I eat what tastes like paper because the results to me are worth it. Blackberries are much lower in sugar than blueberries but they can be expensive and don't taste as nice. It's all a tradeoff!
Great video, as always! I'm not sure if you still have the CGM or will do any more videos about it, but I would have loved to see a comparison between protein pre-load, no protein pre-load and protein after the meal
@@abuomar4995yes unless you go through a company like Levels which enters you into a research study (data is anonymized). :) According to a viewer here in the comments you can apparently also ask your doctor for a prescription if you explain it’s for self study (even if you don’t have diabetes). Hope this helps! Xx
I am a type 1 diabetic of 6 years, and I have been using a cgm every day since i was diagnosed. I have always been opposed to the idea of people without diabetes monitoring their glucose, but this video gave me a new perspective! I was relieved to hear you take a scientific approach to this topic since this is such an interesting field of research! Until now, I had no idea that such minimal changes in blood sugar could have that impact on the average persons life. Especially since a spike to you is what a stable and healthy bloodsugar looks like to me. I hope your experience will be helpful to others and that good things will come from the study, but I also fear it will encourage people to use this device. Outside of the study, I don't understand why anyone without a prescription would use a cgm. The dexcom measures every 5 minutes, how would monitoring that often be helpful? Doesn't it make more sense to just measure a few times a day with a finger test? I'm concerned that if cgms become too common amongst people with normal and healthy levels, it could lead to a shortage, which would put mine and other diabetic lives in danger. Even those using cgms without need could have complications like contact dermatitis and stress.
I understand your concern. But I believe cgms going popular could be beneficial for the industry and make them cheaper and more affordable for diabetics all around the world. Im Mexican and work at Insulet and sadly insulin pumps and cgms are out of reach for mexicans :(
There’s a huge issue of people being gaslit and under diagnosed. Many people can finally understand what’s wrong with them thanks to cgm. If you think that only you deserve to have it - you’re in wrong. There’s absolutely no shortage of it and production only raising .
@Nastia0307 I certainly don't believe only I (or type 1 diabetics) deserve to use cgms. Sorry if I wasn't clear. I'm just confused about how it's beneficial to use a cgm if your glucose stays within a healthy range. Why not just test it a few times a day? For example, once before a meal and 2 hours after. Thankfully, there hasn't been a shortage, I just have my concerns after seeing what happened with ozempic. Admittedly, one is a medication, and the other is a device, so perhaps they aren't that comparable. I'd appreciate it if you shared your perspective
Thank you for sharing this , it was really comforting to know that others also have the same symptoms when eating carbs , i thought there was something wrong with me , I don’t have the tracking device but I feel so different the days that I have protein for breakfast vs the days I have a sweet latte … no brain fog and I have more clarity and energy
Thanks for the informative video based on data :) Wondering - what did you eat the night before the 2nd day (with no protein pre-loading before breakfast) that may have caused you to feel so tired? Did you see any glucose spikes through the night? Would be interesting to see the overnight data and compare that too.
Is the reason you did 10 days per month so it was the same phase of your menstrual cycle? I haven't tried a CGM yet but I've often wondered if my blood glucose changes and how adapting what I eat could improve how I feel over the month.
Holy moly, 138 vs 90-something is a huge difference! I would love to have a cgm and be able to observe my own glucose levels in response to what I eat. You mention protein pre-loading. I just watched another RUclipsr (Glucose Goddess) who recommended eating vegetables, then protein, then carbs. She said that the fiber in the veggies slows gastric emptying. What do you think of that method? Though obviously protein on its own works too! That salmon made a huge difference.
Hey Amber! Great question. I’m familiar with Glucose Goddess and her system of eating veggies first. As someone who has struggled with IBS, I prefer to eat protein first since it’s much kinder to my stomach in the morning. Sometimes a ton of veggies and fiber first thing also doesn’t make me feel great. My ideal order is protein, then fiber/veggies, then any carbs. :)
The ideas peddled by that woman are simply not scientific. If I remember correctly it was a study done on fewer people than I have fingers. I’d say listen to Amber. Protein makes more sense. And she has the goods to prove it.
Where "glucose goddess" is most probably full of S is that she absolutely does not say you should eat your veggies and protein 30 min before your carbs or the rest of your meal. Just eating the foods in different order in the span of 5-10 min (bc most meals really don't take long to eat) does nothing. They get to your stomach all together, it won't be processed any differently than if you eat your meal all mixed up. Same with the walk, she doesn't mention waiting much after eating to go for a quick walk, which is ridiculous because the food you eat isn't absorbed within 5 min, so your sugar levels will take longer than that to spike. Also, she uses extremely low quality research sometimes (and now, surprise surprise, she's selling "magical" supplements, when she herself used to say supplements won't do much good and it's better to just apply her principles).
Hey! Thank you for helping raise the prices and lower the availability of a product for people who actually need it to be alive in order to satisfy your vain curiosity! :D What for you is a fun little trend, for me and many others is the only means to have functioning kidneys, not getting blind, don't having to remove a leg... you know, pretty small unimportant things! I've been seeing many diabetics have trouble getting their CGMS due to low availability provoked by you fun and happy influencers! And do you know what the best part is? You're even profting over this! Thank you SO MUCH.
Thanks for sharing your perspective. I can imagine it’s frustrating to see people use a tool that many people need medically, for personal discovery. That said, the idea that this results in scarcity is not what happens historically-quite the opposite actually. Time and time again we see that greater demand for a product like this results in lower prices and higher availability. As the market grows, there’s a greater incentive for more companies to start making these! The more companies make these devices, the lower the prices become due to competition and technological advances. A notable example of recreational demand lowering the price and increasing the availability of a product used for medical purposes is aspirin. Initially, aspirin was developed and used as a pain reliever and anti-inflammatory medication for specific medical conditions. However, as people discovered its effectiveness for more general, everyday pain relief (like headaches and minor aches), demand for aspirin skyrocketed. The increased demand led to mass production, which in turn reduced manufacturing costs and drove down the price. This made aspirin more widely available to the public, not only for medical prescriptions but also for over-the-counter use. Its transition from a strictly medical product to a widely accessible recreational use product (for general pain relief) show how demand in the consumer market can affect price and availability positively for all. xx
Could you make a video on grounding sheets? I saw one from mitolife and the claims are insane, better sleep, recovery, helps with stress. Personally I fully trust mitolife but still I would like to see someone like you make a full comprehensive video explaining the ins and outs. Great vid, enjoying the content👍
Thank you! I've asked my doctor for a Dexcom because I'm pre-diabetic, and I would like to know how my blood sugar is without waiting until the next regular blood panel. I think this would help me to understand what to do and not to do, to get my blood sugar where it should be. My trusted doctor doesn't feel that I need one, but after watching your video and learning about Levels, maybe I can get one. Thanks!
Thanks for sharing! That’s a shame that your doctor didn’t think it made sense-it seems like a very useful tool for managing pre diabetes! Levels indeed let’s you get one without a doctor, through research. It’s a seamless experience!
on the off chance you read this, I've been taking molybdenum as a supplement, and my inflammation went down almost immediately after taking it! I haven't heard anyone else really talk about it so I thought I'd share
If you ate your oatmeal first and then had your smoked salmon after, would your spike be just as high as when you have the oatmeal on its own? Or would it still help to temper your blood sugar somewhat?
Such a great test I wish I had done here! I’m sure it would also temper the blood glucose response, though I’d be curious if it would be less than a protein “pre” load. My guess is that the curbing effect would be less. Thanks for the suggestion! I’ll consider this in the future. 🙏
This was fascinating to watch and now I want a CGM! I think it would be really interesting to see how my diet specifically affects my blood sugar. Just a question about protein preloading: if you ate the smoked salmon at the same time as the porridge would you get the same benefits?
Thanks for this great question! There would definitely be a difference eating salmon with oats compared to not eating any salmon and just eating oats, but the pre-loading allows the protein to hit your digestive system first and slow gastric emptying. So I think it would be less effective than a protein preload because you’ll be getting both carbs and protein together, rather than just protein first. I’ll have to put it to the test on the CGM!
Hi Robin, I just want to say I love your content so much: I love that it’s science based self care and am so glad I found your channel. You feel like a long lost friend I never had because we share so many common interests and passion (eg. dark chocolate, walking, simple make up to lift one’s mood, just to name a few). Anyway, please keep this high quality content coming and keep being your authentic self. ❤😊 - Vanessa
Hi Vanessa! Thank you so much for your lovely comment. It’s made my day! My favorite part about RUclips is connecting with others who are just as health-nutty as I am ;) Is there anything (perhaps a habit or practice) that has been especially helpful or exciting you recently? Love to learn from you as well ❤️ xo Robin
@@TheScienceofSelfCare nothing fancy but I started drinking apple cider vinegar water (2 tbsp vinegar + 12-16 oz water) late afternoon/ before dinner and found it really helps with digestion / bloating. I also got the red light therapy mask based on your recommendation and I have been loving it :) Using it in the morning while doing my meditation does wonders in boosting my mood (important for me as I’m not a morning person)
Yes! This is an alternative practice I love. As someone who struggles with digestive issues /IBS on occasion, I don’t always enjoy eating fiber first. Sometimes it’s too much for my stomach first thing in the morning. So my personal preferred order is : 1. protein 2. fiber/veg 3. carbs :)
Very interesting! I’ve been curious about CGMs and this helped me understand them better. That aside, I also loved the protein preload idea. I will try to implement that immediately. Thanks again for the video and all your efforts to create it.
I always eat a bowl (1.5 cups) of arugula before my oats and feel wonderful. How much oats are you eating for breakfast? Interesting approach! Great video!
Ohh I love that! A nice fiber preload and getting in some veggies :) thanks for sharing! I usually eat around a half cup of oats but don’t measure it out. Sometimes I also eat oat bran instead of regular oats (which has more fiber and less starch). ✨
Thank you, a very informative video. Great practical advice. I think this illustrates how the use of a CGM calibrates your intuitive feeling and your actual body state. Most importantly this device is debunking a lot of misleading information about health and nutrition. This device is obviously critical to diabetics but it’s finding a new place for the whole human health understanding. Perhaps expanding its user base will make this device more affordable to all.
I am working on a 30 day challenge where I only eat what I grow with sprouts, micro greens and hydroponic lettuce. After watching this video I thought it would be good to monitor my blood sugar but not sure due to the investment. I don't have blood sugar issues but will look for a CGM that is a little more economical.
Interesting experiment! Thanks for sharing. ❤️Alternatively you can get cheaper finger prick devices that actually measure your blood directly. All the CGM’s I’ve seen have been a bit pricey.
I’m so curious about trying this but feel like it’s too invasive for me. Thank you for making this thorough video, your videos never fail to leave me better informed ❤
I appreciate that! ❤️ If you’re open to sharing (no pressure at all): do you mean physically invasive or mentally? I can imagine it might be a lot of info that could invade the mind in a negative way or perhaps cause obsessiveness. Not sure if that’s what you mean though! Regardless, thank you for joining and for your kind words! xo
@@TheScienceofSelfCare I'm fascinated by the differences between American English & British English. I have just read a book by Dr William Li (an American) recommending cider for its health benefits. Here in the UK cider is an alcoholic drink but in the US is just apple juice. Hard cider has the alcohol in the US, I believe. No-one recommends hard cider as being healthy!!
I had no idea this is what happens with eating carbs. Thanks for sharing and talking about this topic! This scientific study seems great but I’m also one of those who is concerned about sharing my personal data.
Thanks for your great question! Yes. I walked both days; didn’t check in right at the same moment (one was over an hour the other was 45 minutes) but both days I walked. Of course, there were small differences between the days beyond the preload but this example was more to showcase a habit that I have been testing for a long time that seems to consistently help me feel great after breakfast. Ideally you’d want to do this for many days before making any conclusions. :) Thanks for tuning!
My CGM subscription just expired , but will definitely try it out the next time I experiment. Btw, does the levels sticker give you any allergies? I stopped using it because I started developing a rash where the sticker contacted my skin 😢
I walked both days but didn’t mention it clearly. :) Definitely walking after meals helps with the glycemic impact of the meal-it’s well studied! A walk beforehand will also help, though perhaps to a lesser degree? I need to investigate this further. I just love walking before breakfast.. waking up outdoors! ☀️🌳🧡
Just going to point out that you also walked after the oatmeal on the protein preload day, which will also cause your body to use the energy instead of spike glucose and insulin.
Thanks for sharing this important point! I walked on both days but not right after the meal and you are right that I did not follow up after walking on day two. But even at home before walking on the preload day, my blood sugar was only at 94. So I think actually comparing that number to the 138 is more accurate since they were both at home relatively soon after eating.
Can you give some examples of what you eat to protein load besides smoked salmon? Just looking for a variety of things I can add ! Thanks , you always have such great videos !
Chicken and protein powder blended in a matcha tea are two common ones for me! I love protein powders that are made of quality ingredients (like collagen). They are so easy to incorporate. Other traditional breakfast options would be eggs or high protein yogurt. But unfortunately neither of these agree with my stomach. Hope this helps!
Thank you! Yes it does! Collagen doesn’t agree with me unfortunately, but chicken is fine! I also love grass fed beef and often have that for breakfast! I’m surprised protein powder works as well as meat/fish since there is usually carbs /sweeteners in it. Good to know !!
@@juliefitzgerald-frangos2211Indeed! Most protein powders have a lot of crap in them. I choose pure protein powders-examples being pure hemp protein or pure whey. This way it’s a proper protein preload. :)
Oh nice! I didn’t know they had blood panels available. I know you can also go directly to LabCorp to book an Independent blood test locally. Re CGM: Alternatively you can do it the old fashion way by pricking your finger before and after meals! It’s cheaper but also more work :) Thanks for sharing
It is a really simple and lazy recipe because I was traveling :) It’s just oats + chocolate protein powder (in this video I was eating Huel Black Edition in Chocolate). If I want to make it extra yummy I add a little bit of coconut oil in a pan and fry my oats before cooking them. It’s SO good. At home, I often use cocoa powder or take a very dark chocolate bar and melt it into the oats with collagen powder (alternative to Huel)😋😋😋… I love chocolate! Haha
Thanks for your comment. :) These spikes are glucose because the device measures interstitial glucose. But it’s absolutely true that our glucose levels reflect our insulin activity! xo
I experience the same when eating cars, my face/body depuffs somehow. I also have to pee more, like the water my body was holding onto literally gets released. I have no idea why this is happening though?
Thanks for your great question! I did a few days of testing delayed breakfast (16/8). As I mention in the video, fasting seems to slowly elevate my blood sugar and make it less stable overtime. I have spent many years experimenting with fasting in various forms, but have largely concluded that my body is not a huge fan. So now I do a little bit of intuitive fasting on occasion but am typically eating 14/10 to 12/12 ish ☺️ this is just me though; I know many people feel great fasting.
@@TheScienceofSelfCare thanks I missed that. I also have noticed I feel better with 12-14 hour of feeding restriction. I don’t like the term “fasting” because our bodies are not designed to eat all day. Our ancestors didn’t have access to food all day.
This is very interesting. The protein pre-loading is quite a novel concept. I wonder how much of its effectiveness is down to its satiating quality then impacting on the amount of carbohydrate you take on board in the second half of the breakfast? (Also the practicality of having a breakfast that lasts at least 45mins from start to finish would not make it a viable approach for everyone). I wonder also how individual this effect is? (As the lady mentioned, some of her responses, such as the surprising drop in her blood sugars after some means, may point to her experiences being atypical.) Finally, I think the concepts of behaving intuitively and habitually may have been conflated. If you do something often enough for it to become a habit, it may well feel that you are acting on your intuition. I really enjoyed this content and look forward to watching some more videos from The Science of Self Care 👍
Great points! Love all of these insights. To address your first point: I did make sure to eat the same amount of carbohydrates on both days. So technically my pre-loaded breakfast was more food with the added salmon, but it was still interesting to see the difference in the spike for the same portion of carbs. And I totally agree with habits overlapping intuition. That said, I have had several periods in my life where I have been doing something habitually and my bodily intuition has told me to change-ultimately leading me to something that worked better for me. I think that’s the sort of intuition I’m talking about. Hard to discern though! And you are right! We are all unique individuals; my results will certainly not reflect everyone’s results. ❤️ I hope this just piques people’s interest in CGMs. :) Thanks for sharing!
@@TheScienceofSelfCare Thanks for taking the time to respond. Your comments are spot on - I think when people approach things like CGMs like you do, with an enquiring mind that will see its results as a contribution to their overall health picture, they can be very beneficial. For people who are looking for "the one big thing" that will fix their health - they're obviously going to be disappointed. You clearly understand that a person's health is a Venn diagram of good nutrition, regular exercise, consistent sleep, reasonable levels of life stress and strong social bonds. Keep up the good work!👍
@@frankquinn6872 absolutely! There are no silver bullets in health, but many tiny changes can certainly add up to something big ✨🙏 thanks for tuning in!
Thanks for your great question! Yes-it is very safe! This is a medical grade device. You first need to while down your skin with an alcohol wipe and then you insert the tiniest filament, which doesn’t leak any sort of chemicals in your body-it’s completely removed when you take it off again. The one thing to be aware of is if you have an skin allergy to adhesives you would need to be cautious about that because you’re essentially wearing a waterproof sticker on your skin for ten days. Hope this helps! Xo Robin
Nope-it’s my honest review of using this CGM. It’s not sponsored. And I actually recommend people shop around to find the CGM options that are most economical. :) As I learned from a few viewers in the comments, some doctors will even prescribe these for self-learning.. not sure how the price compares though. x
Thanks for your question! I think it’s also about noting how you feel. My blood sugar seems to run low.. at 65 I can feel great! But at 130 ish and above I start to feel a little off. For others, 140 might feel good and be in their “normal” range. We’re all different and I love that this tools helps us get to know our unique physiology better. :)
Yes! It’s kind of funny that we categorize the “mind” and “body” as such separate and distinct entities when they are - of course - intimately connected!
My version of protein preload is taking vital proteins collagen powder with my tea first thing after waking, before breakfast 😅 i wonder if that’s enough
I actually love to do this! I put collagen in my matcha 💚 usually those packets from vital proteins have 9gr of protein which is half of the salmon in this video but is still making an impact, i’m sure! Thanks for sharing. It’s another great tip ✨
Potential PCOS patient here, or at least I'm very close to getting it. It's probably the insuline resistance kind. I've been hard to diagnose because of very few typical symtoms... "No you're not THAT hairy and you're skinny too!! Can't be PCOS!!" Did they not know girls with PCOS sometimes can be skinny, and that they can build muscle quite easily making them skinnier than many other girls purely because of the muscle mass? I mean I have also always been active and had healthy eating habits - which means my symtoms have always likely been mild because of that... I'm bummed out. Like, DANG IT. SHIT!!! Why are regular doctors so bad at diagnosing subtle illnesses? Anyway it feels good that I might've found what's wrong because these dips and spikes.. they really take a toll on your mood. And I feel like I've started to gain a little bit of weight because of heightened insuline. I need to learn more about insuline resistance ASAP, because I won't get hold of a PCOS doctor until within like a few weeks so... Anything insuline related will help. So thaaaaanks :) The protein pre-load also make sense. It might not be what my brain wants, but I've always felt like protein rich meals help me feel more balanced. Also eating lots of smaller meals has also worked quite well. But now that my supposed illness has gotten a bit worse it's super hard to eat enough protein because all my body wants is carbs. I'll have to resist, simple as that. It'll feel better in time. I also think I want to try one of these glucose monitors for a while, just to learn how to handle my insuline. :)
Thank you for sharing! I have also had a long history of difficult or wrong diagnoses and it’s indeed tough when your symptoms are subtle and chronic. It seems like there are a lot of great PCOS resources coming out. I’ve seen a lot more people talking about it in recent years. I hope you’re able to find some nice books and perhaps channels to follow! ❤️ Re sugar cravings: This is very random (and not sponsored) but I have found that Huel Black Edition Protein / Meal powder is an amazing thing to consume when I feel like I’m craving sweets excessively. It has a sweet taste but is very balanced (micronutrient wise) and satiating (it includes 2g of coconut sugar and some stevia and is based in flaxseeds, pea protein, rice). There are many different flavors like chocolate and cinnamon roll. Some are better than others. But it ALWAYS satisfies my sweet tooth in a healthy way. Just thought I would share incase it sounds up your alley. Sending love and hugs - you’re killing it! Robin
@@TheScienceofSelfCare Oh, wow, thank you so much for the tip! :) Will look into it. Yes there seems to be more and more resources about PCOS in the professional sphere but also in the social media sphere where poeple start sharing thier experiences. It's a relief. I think I'll find my solutions in functional medicine.. Apparently the gut is often a cause for hormonal imbalances and I might need to adress that if that is in fact the root cause. Always had IBS so it would make sense. Lots to read and many habits to change now :)
Great question-Yes! Walking helps so much after carby meals! I’ve personally noticed this and there’s also a lot of literature to support this practice. :)
Have you heard about fiber-preloading. It would be interesting to see what happens if you preloaded with fibrous food before foods that spiked your blood sugar level. I think fiber slows down the digestion of food therefore helping to prevent sugar spikes. However, I am not a medical professional, it is just what I have heard. It would be good to know if it is true.
Yes I have! I know Glucose Goddess is a fan of eating fiber first. As someone who has struggled a lot with IBS/digestive issues, I sometimes find that eating fiber first doesn’t always make my stomach feel great-it can sometimes be irritating for me. However protein always feels good! It kind of eases my digestive system into doing its thing. So my preferred order is: 1. Protein 👉 2. Fiber 👉 3. Carbs Thanks for the great question! I imagine fiber preloading could work well for most people! X Robin
I am glad you mentioned Tofu in the list of protein that you mentioned. I personally am in favour of both self care and compassion to all living beings. There are a lot of people that forget about plant-based forms of protein like Tofu, Tempeh, Legumes, Chickpeas, Seitan, Beans etc. I am interested to know if you have digestive issues with these types of foods with your IBS... I hope it is not an impolite or personal question. Please feel free to not answer, if it is. All the best.
@@BikerBreatnacnot impolite at all! I appreciate compassion and eco-friendliness as well! I have noticed that eating only plant-based protein doesn’t work well for my IBS (tried veganism for seven months and it wrecked my gut). But including animal based proteins with some plant proteins like chickpeas, tofu, or hemp seeds works!
I can see how a lot of fibre would be difficult for a person with digestive issues. However, it might be a good choice for people who do not have digestive issues. I went from being overweight with high blood pressure and feeling ill a lot of the time, to being a person that runs, cycles, and workout 6 days per week with optimal blood pressure and doesnt get sick very often. So although it may not work for some, it might be a life saver for others. I have been vegan for over 6 years now and I can never see myself going back. I have recently stopped eating processed items that contain glucose, sugar etc. But I am keeping natural natural sugars in my diet like fruit. So, I am quite interested in using a continuous glocose monitor at some stage, so your video came at a very good time. I wish you all the best for the future, and keep making your great content, Robin.
I got mine through Levels (a company that arranges for non-diabetic people to have access to CGMs). It’s a bit pricey; they gave me an intro offer for viewers that gets 2 months off: levels.link/SELFCARE There are other companies that arrange this as well. Apparently you can also talk to you doctor about getting these. So I’d say shop around and see what works for you! ❤️✨ If CGMs are too pricey you can also go the old fashioned finger prick method. :) Hope this helps! x Robin
Dr. Gundry on youtube talks about inflammation and IBS due to lectin in our foods (grains, potatoes, etc). His bestselling books are worth a listen as well. What and how we eat is crucial to mental and physical symptoms, as you have proved
I use a bolus of protein to satiate my appetite, allowing me to eat less and therefore lose weight. I find that sardines or mackerel is best, followed by beef, pork and chicken. Surprisingly not all protein sources are equal. Eggs are also great for this.
Dust was protein powder (predominantly flax and pea protein). And yes - I would consider oatmeal and blueberries a high quality source of carbohydrates, especially when a source of protein is also added. Feel free to disagree. These two carb sources tend to make me feel good and have quite a bit of fiber with minimal processing, which are both characteristics people typically use to define “high quality” carbs. :)
Fiber is an antinutrient, and the powder of ground up peas and flaxseed is about as processed as you can get. If I wanted actually useful protein in my pesticides tainted grain sludge, I would add egg.
@@His-Most-Catholic-Majesty I really enjoy hearing about different perspectives and habits. We’re not at war here. :) Thank you for sharing your preference for egg.
Blood sugar can be a way to understand insulin sensitivity and you can actually measure cortisol through spit. :) There are lots of at-home spit tests like this one: amzn.to/49RtUxe
Hahaha good eye! The story here is that I was traveling and (believe it or not) these were the most comfortable shoes I had with me. My running shoes were hurting my feet :/ I actually am suspecting I received fake asics on Amazon
@@TheScienceofSelfCare not unlike you I discovered that the body is a system, and more than just food is involved. Same meals exactly have different effects on tow different days, even consecutive days. And sometimes for no clear reason my BG is all over the map. But with some effort it’s a lot down, on average, since starting with the CGM. Soon my day-to-day averages will be well below 100, rather than just a bit above!
I was expecting much more out of 3 month monitoring. Not only the well known results. Much more details about how sport is influencing your blood suger. Long and short exercise, fasting, fruits aso. A little bit disappointing over all.
Thanks for your feedback! I mean it. I’ll reflect on how I can improve in the future. For this video, I highlighted the most relevant findings to me personally. These three learnings were genuinely most prominent in my life, even if they are a bit boring. My goal with this video is to give an intro to CGMs so others may feel inclined to do their own self experiments…whet the appetite a bit ;) If you have any learnings from your own experiences, I’d love to hear about them! xx
Very expensive, all the CGMs. May be influencers with companies backing them up for their advertisements. Who can afford it for 4 months without prescription?
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To receive 2 months off of an annual Levels membership, visit: levels.link/SELFCARE ✨
👉 Have you ever tried a CGM?? Or are you interested in trying one? Share with us below 👇✨
Are you diabetic ?
@@Syed________6686if you watched the video you would see the answer is no
I have been researching this topic: this is what I learned.
1. Never eat naked carbs. Always eat protein and/or leafy (fiber) greens before eating your carb. Never eat carbs alone or the glucose will spike.
2. Always walk or exercise after a meal or snack. Your glucose spike will be lower.
3. Lemon juice or diluted vinegar (like a pickle) can help lower your glucose spike. But be careful! This can also erode your teeth or irritate your throat/tummy.
4. The order you eat your food matters. Eat carbs last, eat protein/fiber foods/ and your fats first if possible. This slows the release of the glucose.
5. Refrigerate starchy foods like rice or potatoes. This makes some of the starch become resistant starch and is harder to break down in your digestive system.
6. Get at least 7 hours sleep on a regular schedule.
7. Save your higher carb meal for the 2nd or 3rd meal of the day. Your spike might be lower because of the 2 meal carb affect.
That’s all I know. ❤ Still learning.
Nobody eats carbs alone.. You eat rice with nothing? Bread with nothing?
Carbs and Fats together is what makes people addicted and what the food industry is selling for decades..
you just cited glucose goddess. give her the credit at least.
@@nikaa2282 And where do you think she got these details? From science data reports. I have read many science data reports. She is not the only one on YT that states these very tips. I also did not say “I” had come up with them. Since I have seen it in multiple places and do not know who FOUND it first, NO, I will not cite her as the main source. You may, but I will not.
@@sheila7814 chill lol 😹😹 she amassed these hacks in a book and you’re using her wording like “naked carbs” so lol
@@nikaa2282 You should chill. I am not publishing anything and claiming it as mine and I have heard other speakers use that terminology as well. So what if she has a book there is a ton of stuff published about how to control glucose, especially since now there are cgms available. I simply made a post, listed details I have learned from science research papers with actual data, and other sources here on YT so that people don’t have to spend the HOURS of time I have in trying to figure out these points. Mind your own business, obviously you have nothing better to do than to attack others who mean other people well. This is my last comment to an annoying knat.
My now 19 year old son was diagnosed with Type 1 Diabetes back when he was 16 and within the first 6 months we finally got a Dexcom and I cannot highly recommend them enough! He and I both learned so much about how our bodies work! For example, for him, his glucose plumets when he is experiencing anxiety and it sky rockets when he is experiencing stress! Also, there are numerous brands of sugar free sodas that his body THINKS have real sugar in them and will spike his glucose! So it's interesting that not all sugar free replacements are created equal...
Very interesting observation in regards to sugar free replacements. Are you able to identify the ingredients?
Yes, I have noticed this as well. Even Mentos sugar free gum spikes me.
Watched a video from Dr Mindy Pelz who focuses on Intermittent Fasting for women as our hormones fluctuating each month will impact results. At any rate, in the interview she said that's the one thing that surprised most of her clients is that a diet soda or non sugar sweetened beverage could impact their blood glucose. So the theory is that when we taste something sweet it triggers the brain to send in insulin as a response to the perceived sweet food coming down the system.
@@KDohermann Even Mentos unsweetened gum spikes my blood sugar
Stress produces cortisol and it attaches to the same cell receptors used by insuline. If insuline has less available receptors on cell membrane it can't efficiently remove glucose from the blood stream, thus the glucose spikes because of stress
Me (60f). Normal weight. 5’3 115. I’ve been checking my BG off n on for 15 years or more. Always in the 70-80 range. Then hello menopause. New game. I checked one morning (finger stick) it was 100😳!
Immediately went & bought Levels CGM.
Just some advice. As you age, your hormones dramatically change which then affects Blood Glucose. It’s now in the 60-80 while sleeping. About 85-95 while awake.
How did I do this?? Basically zero carb. Or under 10 mg a day. Once in awhile I splurge… then it goes up & down like a roller coaster for 1-2 DAYS!! ☹️
So to all my GF’s under 40. Keep an eye on this every decade. Things CHANGE!!
Which is good & to be expected. Adaptation is key❣️
Love this sentiment! It’s SO true: our bodies / biochemistry changes so much throughout our lifetime. That’s why I like to focus on developing my ability to understand my body rather than follow rigid rules. Adaptability is indeed key if we hope to feel great across the decades. ❤️ thanks for sharing. xo
How do you eat zero carb just meat all day ?
@@Pokerface8899 I’ve eaten what I’ve always eaten. And over time dropped the carbs. Instead of sweetened creamer in coffee, I do half/half or heavy whipping cream. Steak or eggs for lunch. No bread. Just an 1-2 extra eggs. A bit more butter. Maybe the 2nd half of steak for dinner or Tuna but use sour cream instead of mayo. Sometimes Salmon. Kinda easy. Yesterday drank a protein & fat shake bcz I was too lazy to cook.
Just take what you really like & eat more of it & drop the starch or filler …
Obviously, I’m not a foodie
@@Pokerface8899 I eat Beef, Bacon, Butter and eggs. 2300 calorie OMAD. The key is to not be 'friends' with your food. It is necessary and shouldn't be constantly thought about throughout the day.
@@AmerigoGadsden unfortunately too high in AGES bacon contains the most.
Thanks for sharing your experience with a CGM! I’ve definitely been curious about this to get real numbers on my blood sugar fluctuations. I tend to crash pretty hard in the afternoons, and I know it’s not unrelated to blood sugar. Super interesting stuff!
This is the first time I’m hearing about protein preloading. Very interesting and I’m definitely going to look into it and give it a try. Thanks for sharing.
Any hi-fiber food will work for this.
My pleasure! If you feel like sharing, I’d love to know if it works for you! It’s so interesting to hear about other people’s experiences :)
Xo
Robin
it you want to eat oats for breakfast, and I think you should, but you don't want to eat a fillet of salmon beforehand, consider overnight oats. Two things if you want to keep in the 100-110 mg/dl range, rather than spiking to 130-140: give the oats as much time to drain as you can, shake them repeatedly to get as much of that starchy water out. Swish them around a bit like you would do when washing rice. This extra effort makes all the difference between just a quick drain and then eating them. Every blueberry you add will move your number up. I don't add any. I eat what tastes like paper because the results to me are worth it. Blackberries are much lower in sugar than blueberries but they can be expensive and don't taste as nice. It's all a tradeoff!
oats unfortunately are one of the most highly sprayed crops. Perhaps the most heavily sprayed. You're better off with buckwheat or millet porridge.
I've been watching your videos for a while now and your channel is truly a gem!
aww thank you so much for your support! 🥰 let me know if there are any topics you’d love to see covered on this channel ❤️
Great video, as always! I'm not sure if you still have the CGM or will do any more videos about it, but I would have loved to see a comparison between protein pre-load, no protein pre-load and protein after the meal
She does it again! Great video! Getting a CGM has been one of the best investments I have ever made.
Thank you, Rachel ❤️❤️ Hope we get to hear your thoughts at some point!
@@TheScienceofSelfCare ❤️❤️❤️
Do you need a prescription to get it?
@@abuomar4995yes unless you go through a company like Levels which enters you into a research study (data is anonymized). :)
According to a viewer here in the comments you can apparently also ask your doctor for a prescription if you explain it’s for self study (even if you don’t have diabetes).
Hope this helps!
Xx
I've been tuning into your videos for quite some time, and I must say, your channel is absolutely outstanding!
Thank you so much! That means a lot 🥰 I appreciate you joining the adventures!
I am a type 1 diabetic of 6 years, and I have been using a cgm every day since i was diagnosed. I have always been opposed to the idea of people without diabetes monitoring their glucose, but this video gave me a new perspective!
I was relieved to hear you take a scientific approach to this topic since this is such an interesting field of research! Until now, I had no idea that such minimal changes in blood sugar could have that impact on the average persons life. Especially since a spike to you is what a stable and healthy bloodsugar looks like to me.
I hope your experience will be helpful to others and that good things will come from the study, but I also fear it will encourage people to use this device. Outside of the study, I don't understand why anyone without a prescription would use a cgm. The dexcom measures every 5 minutes, how would monitoring that often be helpful?
Doesn't it make more sense to just measure a few times a day with a finger test?
I'm concerned that if cgms become too common amongst people with normal and healthy levels, it could lead to a shortage, which would put mine and other diabetic lives in danger. Even those using cgms without need could have complications like contact dermatitis and stress.
I understand your concern. But I believe cgms going popular could be beneficial for the industry and make them cheaper and more affordable for diabetics all around the world.
Im Mexican and work at Insulet and sadly insulin pumps and cgms are out of reach for mexicans :(
@dariomendoza9136, that would be great! Hopefully, only good things will come from this. I guess time will tell :)
@@dariomendoza9136 exactly, it is going to make the devices cheaper and better
There’s a huge issue of people being gaslit and under diagnosed. Many people can finally understand what’s wrong with them thanks to cgm. If you think that only you deserve to have it - you’re in wrong. There’s absolutely no shortage of it and production only raising .
@Nastia0307 I certainly don't believe only I (or type 1 diabetics) deserve to use cgms. Sorry if I wasn't clear. I'm just confused about how it's beneficial to use a cgm if your glucose stays within a healthy range. Why not just test it a few times a day? For example, once before a meal and 2 hours after.
Thankfully, there hasn't been a shortage, I just have my concerns after seeing what happened with ozempic. Admittedly, one is a medication, and the other is a device, so perhaps they aren't that comparable.
I'd appreciate it if you shared your perspective
Thank you for sharing this , it was really comforting to know that others also have the same symptoms when eating carbs , i thought there was something wrong with me , I don’t have the tracking device but I feel so different the days that I have protein for breakfast vs the days I have a sweet latte … no brain fog and I have more clarity and energy
Thanks for the informative video based on data :) Wondering - what did you eat the night before the 2nd day (with no protein pre-loading before breakfast) that may have caused you to feel so tired? Did you see any glucose spikes through the night? Would be interesting to see the overnight data and compare that too.
Is the reason you did 10 days per month so it was the same phase of your menstrual cycle? I haven't tried a CGM yet but I've often wondered if my blood glucose changes and how adapting what I eat could improve how I feel over the month.
Holy moly, 138 vs 90-something is a huge difference! I would love to have a cgm and be able to observe my own glucose levels in response to what I eat. You mention protein pre-loading. I just watched another RUclipsr (Glucose Goddess) who recommended eating vegetables, then protein, then carbs. She said that the fiber in the veggies slows gastric emptying. What do you think of that method? Though obviously protein on its own works too! That salmon made a huge difference.
Hey Amber! Great question. I’m familiar with Glucose Goddess and her system of eating veggies first. As someone who has struggled with IBS, I prefer to eat protein first since it’s much kinder to my stomach in the morning. Sometimes a ton of veggies and fiber first thing also doesn’t make me feel great. My ideal order is protein, then fiber/veggies, then any carbs. :)
@@TheScienceofSelfCare thank you ☺️
The ideas peddled by that woman are simply not scientific. If I remember correctly it was a study done on fewer people than I have fingers. I’d say listen to Amber. Protein makes more sense. And she has the goods to prove it.
Where "glucose goddess" is most probably full of S is that she absolutely does not say you should eat your veggies and protein 30 min before your carbs or the rest of your meal. Just eating the foods in different order in the span of 5-10 min (bc most meals really don't take long to eat) does nothing. They get to your stomach all together, it won't be processed any differently than if you eat your meal all mixed up. Same with the walk, she doesn't mention waiting much after eating to go for a quick walk, which is ridiculous because the food you eat isn't absorbed within 5 min, so your sugar levels will take longer than that to spike. Also, she uses extremely low quality research sometimes (and now, surprise surprise, she's selling "magical" supplements, when she herself used to say supplements won't do much good and it's better to just apply her principles).
138 to 90 doesn’t seem like a big swing to me. Yesterday I was 175 to 98.
Hey! Thank you for helping raise the prices and lower the availability of a product for people who actually need it to be alive in order to satisfy your vain curiosity! :D
What for you is a fun little trend, for me and many others is the only means to have functioning kidneys, not getting blind, don't having to remove a leg... you know, pretty small unimportant things! I've been seeing many diabetics have trouble getting their CGMS due to low availability provoked by you fun and happy influencers!
And do you know what the best part is? You're even profting over this! Thank you SO MUCH.
Thanks for sharing your perspective.
I can imagine it’s frustrating to see people use a tool that many people need medically, for personal discovery.
That said, the idea that this results in scarcity is not what happens historically-quite the opposite actually.
Time and time again we see that greater demand for a product like this results in lower prices and higher availability.
As the market grows, there’s a greater incentive for more companies to start making these! The more companies make these devices, the lower the prices become due to competition and technological advances.
A notable example of recreational demand lowering the price and increasing the availability of a product used for medical purposes is aspirin.
Initially, aspirin was developed and used as a pain reliever and anti-inflammatory medication for specific medical conditions. However, as people discovered its effectiveness for more general, everyday pain relief (like headaches and minor aches), demand for aspirin skyrocketed.
The increased demand led to mass production, which in turn reduced manufacturing costs and drove down the price. This made aspirin more widely available to the public, not only for medical prescriptions but also for over-the-counter use.
Its transition from a strictly medical product to a widely accessible recreational use product (for general pain relief) show how demand in the consumer market can affect price and availability positively for all.
xx
Could you make a video on grounding sheets? I saw one from mitolife and the claims are insane, better sleep, recovery, helps with stress. Personally I fully trust mitolife but still I would like to see someone like you make a full comprehensive video explaining the ins and outs. Great vid, enjoying the content👍
'Mic The Vegan' did a RUclips video on grounding mats, and the results didn't look very promising tbh. Hope this helps.
Thank you! I've asked my doctor for a Dexcom because I'm pre-diabetic, and I would like to know how my blood sugar is without waiting until the next regular blood panel. I think this would help me to understand what to do and not to do, to get my blood sugar where it should be. My trusted doctor doesn't feel that I need one, but after watching your video and learning about Levels, maybe I can get one. Thanks!
Thanks for sharing! That’s a shame that your doctor didn’t think it made sense-it seems like a very useful tool for managing pre diabetes! Levels indeed let’s you get one without a doctor, through research. It’s a seamless experience!
Your protein preload looks to be a protocol based on food sequencing as suggested by the “Glucose Goddess”. And yes, Robin, you are also a “Goddess “.
Excellent advice about having protein 30 minutes before. As soon as I started this, bam: I’m more level. Thank you!!!
LOVE LOVE LOVE your content. So informative, interesting and just so well structured ❤️👏🏾
❤That means a lot! Thank you for being here ❤
This is greatly insightful! Makes me want to try a Glucose Monitor as well....
on the off chance you read this, I've been taking molybdenum as a supplement, and my inflammation went down almost immediately after taking it! I haven't heard anyone else really talk about it so I thought I'd share
Oh super interesting! Thank you for sharing. As someone who struggles with inflammation, I will definitely look into this 🙏
Would be nice to know how much oats are you consuming and chocolate oats?
If you ate your oatmeal first and then had your smoked salmon after, would your spike be just as high as when you have the oatmeal on its own? Or would it still help to temper your blood sugar somewhat?
Such a great test I wish I had done here! I’m sure it would also temper the blood glucose response, though I’d be curious if it would be less than a protein “pre” load. My guess is that the curbing effect would be less. Thanks for the suggestion! I’ll consider this in the future. 🙏
Why would we need a prescription to get a cgm??? Why does it require a monthly subsciption after paying for the device??
The CGM only last 10 days and some 15 days. AFter that they stop working. Therefore you need to get a new one if you want to monitor your Blood Sugar.
You don’t need to eat if your blood sugar decreases or is slightly low, your body will regular it via glycogen
This was fascinating to watch and now I want a CGM! I think it would be really interesting to see how my diet specifically affects my blood sugar.
Just a question about protein preloading: if you ate the smoked salmon at the same time as the porridge would you get the same benefits?
Thanks for this great question!
There would definitely be a difference eating salmon with oats compared to not eating any salmon and just eating oats, but the pre-loading allows the protein to hit your digestive system first and slow gastric emptying. So I think it would be less effective than a protein preload because you’ll be getting both carbs and protein together, rather than just protein first. I’ll have to put it to the test on the CGM!
Hi Robin, I just want to say I love your content so much: I love that it’s science based self care and am so glad I found your channel. You feel like a long lost friend I never had because we share so many common interests and passion (eg. dark chocolate, walking, simple make up to lift one’s mood, just to name a few). Anyway, please keep this high quality content coming and keep being your authentic self. ❤😊 - Vanessa
Hi Vanessa! Thank you so much for your lovely comment. It’s made my day! My favorite part about RUclips is connecting with others who are just as health-nutty as I am ;)
Is there anything (perhaps a habit or practice) that has been especially helpful or exciting you recently? Love to learn from you as well ❤️
xo
Robin
@@TheScienceofSelfCare nothing fancy but I started drinking apple cider vinegar water (2 tbsp vinegar + 12-16 oz water) late afternoon/ before dinner and found it really helps with digestion / bloating. I also got the red light therapy mask based on your recommendation and I have been loving it :) Using it in the morning while doing my meditation does wonders in boosting my mood (important for me as I’m not a morning person)
@@vanessawong2459yes!! Incredible. Red light therapy is such a blessing to my mornings as well haha thanks for sharing! I’m also a big ACV fan❤
Excellent video! Thank you!
Amazing video as always Robin! i think it would also be amazing to see you having a chat with Jessie Inchauspé about this topic!
YES! ♡
You talk about protein preloading. I thought we were supposed to eat vegetables \fiber first? Is protein preloading an alternative practice?
Yes! This is an alternative practice I love. As someone who struggles with digestive issues /IBS on occasion, I don’t always enjoy eating fiber first. Sometimes it’s too much for my stomach first thing in the morning. So my personal preferred order is :
1. protein
2. fiber/veg
3. carbs :)
Very interesting! I’ve been curious about CGMs and this helped me understand them better. That aside, I also loved the protein preload idea. I will try to implement that immediately.
Thanks again for the video and all your efforts to create it.
Thanks for tuning in! Hope you like the protein preloading as much as I do :)
I'm using one now, three days into a two week CGM. It is very, interesting and super informative!
Nice!! Anything specific you’ve noticed that’s surprised you?
you forgot to do carbs then protein & same time to see if the order made a difference
I always eat a bowl (1.5 cups) of arugula before my oats and feel wonderful. How much oats are you eating for breakfast? Interesting approach! Great video!
Ohh I love that! A nice fiber preload and getting in some veggies :) thanks for sharing!
I usually eat around a half cup of oats but don’t measure it out. Sometimes I also eat oat bran instead of regular oats (which has more fiber and less starch). ✨
Thank you, a very informative video. Great practical advice. I think this illustrates how the use of a CGM calibrates your intuitive feeling and your actual body state. Most importantly this device is debunking a lot of misleading information about health and nutrition. This device is obviously critical to diabetics but it’s finding a new place for the whole human health understanding. Perhaps expanding its user base will make this device more affordable to all.
Fantastic video, can you tell me where you got that CGM from?
Ahhhhhh I love this 🎉🎉🎉
There will be an OTC CGM coming in the fall ‘24.
RUclipsrs contribute more to health then most doctors..
Amazing..
I just started with Stelo, no need for a prescription. I notice less interest in food when my numbers are stable under 100.
I am working on a 30 day challenge where I only eat what I grow with sprouts, micro greens and hydroponic lettuce. After watching this video I thought it would be good to monitor my blood sugar but not sure due to the investment. I don't have blood sugar issues but will look for a CGM that is a little more economical.
Interesting experiment! Thanks for sharing. ❤️Alternatively you can get cheaper finger prick devices that actually measure your blood directly. All the CGM’s I’ve seen have been a bit pricey.
How much protein does a protein preload need to contain to be effective?
I wonder how a low carb protein drink (30g) would work as a pre load before eating oatmeal with BBs.
Very nice guidance❤
Thanks for joining this glucose adventure! ✨🧡
I struggle with low blood sugar as well so I've always been curious about these monitors!
I’m so curious about trying this but feel like it’s too invasive for me. Thank you for making this thorough video, your videos never fail to leave me better informed ❤
I appreciate that! ❤️ If you’re open to sharing (no pressure at all): do you mean physically invasive or mentally? I can imagine it might be a lot of info that could invade the mind in a negative way or perhaps cause obsessiveness. Not sure if that’s what you mean though! Regardless, thank you for joining and for your kind words! xo
For British viewers, golden raisins are usually called sultanas in the UK.
Also in the Netherlands :) and actually these were consumed in the Netherlands so Sultanas they are ✨
@@TheScienceofSelfCare I'm fascinated by the differences between American English & British English. I have just read a book by Dr William Li (an American) recommending cider for its health benefits. Here in the UK cider is an alcoholic drink but in the US is just apple juice. Hard cider has the alcohol in the US, I believe. No-one recommends hard cider as being healthy!!
Try the stelo - it's OTC @ $90/month subscription.
I had no idea this is what happens with eating carbs. Thanks for sharing and talking about this topic! This scientific study seems great but I’m also one of those who is concerned about sharing my personal data.
Have you read "The Glucose Revolution "? It's so good!!
Did you go for a walk the first day (with preload) after an hour? You seemed to be outdoor vs indoor. Walk reduces my post prandial numbers,
Thanks for your great question! Yes. I walked both days; didn’t check in right at the same moment (one was over an hour the other was 45 minutes) but both days I walked.
Of course, there were small differences between the days beyond the preload but this example was more to showcase a habit that I have been testing for a long time that seems to consistently help me feel great after breakfast.
Ideally you’d want to do this for many days before making any conclusions. :)
Thanks for tuning!
@@TheScienceofSelfCare That's just amazing! Thanks a ton for sharing a new tip that I can now add to my arsenal :)
@@derpina615my pleasure! Would love to hear about your experience if you end up trying it :)
My CGM subscription just expired , but will definitely try it out the next time I experiment. Btw, does the levels sticker give you any allergies? I stopped using it because I started developing a rash where the sticker contacted my skin 😢
I might try this. I do old school pricks and every finger has a different reading. I just want something consistent! ☹
Holy moly... the difference..... maybe is walking after you eat carbs also good! You walked the first day.
I walked both days but didn’t mention it clearly. :) Definitely walking after meals helps with the glycemic impact of the meal-it’s well studied! A walk beforehand will also help, though perhaps to a lesser degree? I need to investigate this further. I just love walking before breakfast.. waking up outdoors! ☀️🌳🧡
Very helpful! Thank you❤
Do you think a CGM will be good to use while I’m pregnant? Or should i just wait after?
I read you should wait.❤ Congrats on the new baby
Just going to point out that you also walked after the oatmeal on the protein preload day, which will also cause your body to use the energy instead of spike glucose and insulin.
Thanks for sharing this important point! I walked on both days but not right after the meal and you are right that I did not follow up after walking on day two. But even at home before walking on the preload day, my blood sugar was only at 94. So I think actually comparing that number to the 138 is more accurate since they were both at home relatively soon after eating.
Can you give some examples of what you eat to protein load besides smoked salmon? Just looking for a variety of things I can add ! Thanks , you always have such great videos !
Chicken and protein powder blended in a matcha tea are two common ones for me! I love protein powders that are made of quality ingredients (like collagen). They are so easy to incorporate.
Other traditional breakfast options would be eggs or high protein yogurt. But unfortunately neither of these agree with my stomach. Hope this helps!
Thank you! Yes it does! Collagen doesn’t agree with me unfortunately, but chicken is fine! I also love grass fed beef and often have that for breakfast! I’m surprised protein powder works as well as meat/fish since there is usually carbs /sweeteners in it. Good to know !!
@@juliefitzgerald-frangos2211Indeed! Most protein powders have a lot of crap in them. I choose pure protein powders-examples being pure hemp protein or pure whey. This way it’s a proper protein preload. :)
Sounds interesting! I have been debating a complete blood panel through Lifetime Fitness, but they don't believe they have access to CGM
Oh nice! I didn’t know they had blood panels available. I know you can also go directly to LabCorp to book an Independent blood test locally.
Re CGM: Alternatively you can do it the old fashion way by pricking your finger before and after meals! It’s cheaper but also more work :)
Thanks for sharing
Another great video! Can you share the recipe for the chocolate oats? Looks really tasty 😀
It is a really simple and lazy recipe because I was traveling :)
It’s just oats + chocolate protein powder (in this video I was eating Huel Black Edition in Chocolate).
If I want to make it extra yummy I add a little bit of coconut oil in a pan and fry my oats before cooking them. It’s SO good.
At home, I often use cocoa powder or take a very dark chocolate bar and melt it into the oats with collagen powder (alternative to Huel)😋😋😋… I love chocolate! Haha
These spikes are not glucose, they are insulin from the pancreas, I'm going to use this cgm and see how it influences my running training
Thanks for your comment. :) These spikes are glucose because the device measures interstitial glucose. But it’s absolutely true that our glucose levels reflect our insulin activity! xo
I experience the same when eating cars, my face/body depuffs somehow. I also have to pee more, like the water my body was holding onto literally gets released. I have no idea why this is happening though?
So crazy interesting! I’ll try to do a little research on this. Glad it’s not just me! Thanks for sharing 🙏
it works for diabetics thing ?
Interesting high fibre and protein added to foods, oatmeal is probably one of the better carbohydrates do have rice and potatoes still
Did you try any time restricted feeding? Such as 16/8 "Fasting"
Thanks for your great question! I did a few days of testing delayed breakfast (16/8). As I mention in the video, fasting seems to slowly elevate my blood sugar and make it less stable overtime. I have spent many years experimenting with fasting in various forms, but have largely concluded that my body is not a huge fan. So now I do a little bit of intuitive fasting on occasion but am typically eating 14/10 to 12/12 ish ☺️ this is just me though; I know many people feel great fasting.
@@TheScienceofSelfCare thanks I missed that. I also have noticed I feel better with 12-14 hour of feeding restriction. I don’t like the term “fasting” because our bodies are not designed to eat all day. Our ancestors didn’t have access to food all day.
This is very interesting. The protein pre-loading is quite a novel concept. I wonder how much of its effectiveness is down to its satiating quality then impacting on the amount of carbohydrate you take on board in the second half of the breakfast? (Also the practicality of having a breakfast that lasts at least 45mins from start to finish would not make it a viable approach for everyone).
I wonder also how individual this effect is? (As the lady mentioned, some of her responses, such as the surprising drop in her blood sugars after some means, may point to her experiences being atypical.)
Finally, I think the concepts of behaving intuitively and habitually may have been conflated. If you do something often enough for it to become a habit, it may well feel that you are acting on your intuition.
I really enjoyed this content and look forward to watching some more videos from The Science of Self Care 👍
Great points! Love all of these insights. To address your first point: I did make sure to eat the same amount of carbohydrates on both days. So technically my pre-loaded breakfast was more food with the added salmon, but it was still interesting to see the difference in the spike for the same portion of carbs.
And I totally agree with habits overlapping intuition. That said, I have had several periods in my life where I have been doing something habitually and my bodily intuition has told me to change-ultimately leading me to something that worked better for me. I think that’s the sort of intuition I’m talking about. Hard to discern though!
And you are right! We are all unique individuals; my results will certainly not reflect everyone’s results. ❤️ I hope this just piques people’s interest in CGMs. :) Thanks for sharing!
@@TheScienceofSelfCare Thanks for taking the time to respond. Your comments are spot on - I think when people approach things like CGMs like you do, with an enquiring mind that will see its results as a contribution to their overall health picture, they can be very beneficial. For people who are looking for "the one big thing" that will fix their health - they're obviously going to be disappointed. You clearly understand that a person's health is a Venn diagram of good nutrition, regular exercise, consistent sleep, reasonable levels of life stress and strong social bonds.
Keep up the good work!👍
@@frankquinn6872 absolutely! There are no silver bullets in health, but many tiny changes can certainly add up to something big ✨🙏 thanks for tuning in!
I want to do the same experience ! Do you think it is safe to use this system ? does it may send chemicals in th body , is the material safe, etc.
Thanks for your great question!
Yes-it is very safe! This is a medical grade device. You first need to while down your skin with an alcohol wipe and then you insert the tiniest filament, which doesn’t leak any sort of chemicals in your body-it’s completely removed when you take it off again.
The one thing to be aware of is if you have an skin allergy to adhesives you would need to be cautious about that because you’re essentially wearing a waterproof sticker on your skin for ten days.
Hope this helps!
Xo Robin
@@TheScienceofSelfCare thank you for your answer ! I ll try to find one in my country in Europe.
@@justforfun6124 I believe Veri is a European brand! It’s similar concept to Levels :)
so this video is a very long ad?
Nope-it’s my honest review of using this CGM. It’s not sponsored. And I actually recommend people shop around to find the CGM options that are most economical. :)
As I learned from a few viewers in the comments, some doctors will even prescribe these for self-learning.. not sure how the price compares though. x
what do you consider a bad peak? even 140 is ok for me
Thanks for your question!
I think it’s also about noting how you feel.
My blood sugar seems to run low.. at 65 I can feel great! But at 130 ish and above I start to feel a little off. For others, 140 might feel good and be in their “normal” range. We’re all different and I love that this tools helps us get to know our unique physiology better. :)
Do you have a good way of finding researchers that would provide CGMs for people participating?
Use your money, don’t be cheap
Love your fashion styles
Love to try but just too expensive right now. 😢
Thanks for sharing! 🧡 Indeed it’s still quite pricey. I believe the price will come down a lot in the coming years, as more people start to use these.
wow, interesting comments.... feeling down - not necessarily mental - but more about physical - not having enough food to balance your system.
Yes! It’s kind of funny that we categorize the “mind” and “body” as such separate and distinct entities when they are - of course - intimately connected!
My version of protein preload is taking vital proteins collagen powder with my tea first thing after waking, before breakfast 😅 i wonder if that’s enough
I actually love to do this! I put collagen in my matcha 💚 usually those packets from vital proteins have 9gr of protein which is half of the salmon in this video but is still making an impact, i’m sure! Thanks for sharing. It’s another great tip ✨
Potential PCOS patient here, or at least I'm very close to getting it. It's probably the insuline resistance kind. I've been hard to diagnose because of very few typical symtoms... "No you're not THAT hairy and you're skinny too!! Can't be PCOS!!"
Did they not know girls with PCOS sometimes can be skinny, and that they can build muscle quite easily making them skinnier than many other girls purely because of the muscle mass? I mean I have also always been active and had healthy eating habits - which means my symtoms have always likely been mild because of that...
I'm bummed out. Like, DANG IT. SHIT!!! Why are regular doctors so bad at diagnosing subtle illnesses?
Anyway it feels good that I might've found what's wrong because these dips and spikes.. they really take a toll on your mood. And I feel like I've started to gain a little bit of weight because of heightened insuline. I need to learn more about insuline resistance ASAP, because I won't get hold of a PCOS doctor until within like a few weeks so... Anything insuline related will help. So thaaaaanks :)
The protein pre-load also make sense. It might not be what my brain wants, but I've always felt like protein rich meals help me feel more balanced. Also eating lots of smaller meals has also worked quite well. But now that my supposed illness has gotten a bit worse it's super hard to eat enough protein because all my body wants is carbs. I'll have to resist, simple as that. It'll feel better in time.
I also think I want to try one of these glucose monitors for a while, just to learn how to handle my insuline. :)
Thank you for sharing! I have also had a long history of difficult or wrong diagnoses and it’s indeed tough when your symptoms are subtle and chronic.
It seems like there are a lot of great PCOS resources coming out. I’ve seen a lot more people talking about it in recent years. I hope you’re able to find some nice books and perhaps channels to follow! ❤️
Re sugar cravings: This is very random (and not sponsored) but I have found that Huel Black Edition Protein / Meal powder is an amazing thing to consume when I feel like I’m craving sweets excessively. It has a sweet taste but is very balanced (micronutrient wise) and satiating (it includes 2g of coconut sugar and some stevia and is based in flaxseeds, pea protein, rice). There are many different flavors like chocolate and cinnamon roll. Some are better than others. But it ALWAYS satisfies my sweet tooth in a healthy way. Just thought I would share incase it sounds up your alley.
Sending love and hugs - you’re killing it!
Robin
@@TheScienceofSelfCare Oh, wow, thank you so much for the tip! :) Will look into it.
Yes there seems to be more and more resources about PCOS in the professional sphere but also in the social media sphere where poeple start sharing thier experiences. It's a relief. I think I'll find my solutions in functional medicine.. Apparently the gut is often a cause for hormonal imbalances and I might need to adress that if that is in fact the root cause. Always had IBS so it would make sense. Lots to read and many habits to change now :)
Isn’t smoked salmon have a lot of sodium?
Any thoughts on walking after a carby meal?
Great question-Yes! Walking helps so much after carby meals! I’ve personally noticed this and there’s also a lot of literature to support this practice. :)
Have you heard about fiber-preloading. It would be interesting to see what happens if you preloaded with fibrous food before foods that spiked your blood sugar level. I think fiber slows down the digestion of food therefore helping to prevent sugar spikes. However, I am not a medical professional, it is just what I have heard. It would be good to know if it is true.
Yes I have! I know Glucose Goddess is a fan of eating fiber first. As someone who has struggled a lot with IBS/digestive issues, I sometimes find that eating fiber first doesn’t always make my stomach feel great-it can sometimes be irritating for me.
However protein always feels good! It kind of eases my digestive system into doing its thing.
So my preferred order is:
1. Protein 👉 2. Fiber 👉 3. Carbs
Thanks for the great question! I imagine fiber preloading could work well for most people!
X
Robin
I am glad you mentioned Tofu in the list of protein that you mentioned. I personally am in favour of both self care and compassion to all living beings. There are a lot of people that forget about plant-based forms of protein like Tofu, Tempeh, Legumes, Chickpeas, Seitan, Beans etc. I am interested to know if you have digestive issues with these types of foods with your IBS... I hope it is not an impolite or personal question. Please feel free to not answer, if it is. All the best.
@@BikerBreatnacnot impolite at all! I appreciate compassion and eco-friendliness as well! I have noticed that eating only plant-based protein doesn’t work well for my IBS (tried veganism for seven months and it wrecked my gut). But including animal based proteins with some plant proteins like chickpeas, tofu, or hemp seeds works!
I can see how a lot of fibre would be difficult for a person with digestive issues. However, it might be a good choice for people who do not have digestive issues. I went from being overweight with high blood pressure and feeling ill a lot of the time, to being a person that runs, cycles, and workout 6 days per week with optimal blood pressure and doesnt get sick very often. So although it may not work for some, it might be a life saver for others. I have been vegan for over 6 years now and I can never see myself going back. I have recently stopped eating processed items that contain glucose, sugar etc. But I am keeping natural natural sugars in my diet like fruit. So, I am quite interested in using a continuous glocose monitor at some stage, so your video came at a very good time.
I wish you all the best for the future, and keep making your great content, Robin.
How do you get the Dexcom without a scrip?
I got mine through Levels (a company that arranges for non-diabetic people to have access to CGMs). It’s a bit pricey; they gave me an intro offer for viewers that gets 2 months off: levels.link/SELFCARE
There are other companies that arrange this as well. Apparently you can also talk to you doctor about getting these. So I’d say shop around and see what works for you! ❤️✨
If CGMs are too pricey you can also go the old fashioned finger prick method. :)
Hope this helps!
x
Robin
Actually glucose/sugar is just the symptom.
The disease is the diabetes itself.
What we should solve is the disease not the symptoms
Dr. Gundry on youtube talks about inflammation and IBS due to lectin in our foods (grains, potatoes, etc). His bestselling books are worth a listen as well. What and how we eat is crucial to mental and physical symptoms, as you have proved
The more demand the more they make. Shortages are temporary and if more people want this the company will make more. In the end everyone benefits
Agreed! Thanks for sharing 🙏
I use a bolus of protein to satiate my appetite, allowing me to eat less and therefore lose weight. I find that sardines or mackerel is best, followed by beef, pork and chicken. Surprisingly not all protein sources are equal. Eggs are also great for this.
Amazing. I love sardines! They are very underrated in my opinion: economical, delicious, and super healthy ❤️
Cool video
8:28 Oatmeal... and... some dust....
Is "a high quality source of carbohydrates"?
Dust was protein powder (predominantly flax and pea protein).
And yes - I would consider oatmeal and blueberries a high quality source of carbohydrates, especially when a source of protein is also added.
Feel free to disagree. These two carb sources tend to make me feel good and have quite a bit of fiber with minimal processing, which are both characteristics people typically use to define “high quality” carbs. :)
Fiber is an antinutrient, and the powder of ground up peas and flaxseed is about as processed as you can get. If I wanted actually useful protein in my pesticides tainted grain sludge, I would add egg.
@@His-Most-Catholic-Majesty I really enjoy hearing about different perspectives and habits. We’re not at war here. :)
Thank you for sharing your preference for egg.
Thank you for sharing.
Can I just ask my doctor for a prescription without being a diabetic? I think in Europe it's only $30 at the drugstore.
I wish I could find something that measures insulin and cortisol response, since these two factors determine lipogenesis (fat creation).
Blood sugar can be a way to understand insulin sensitivity and you can actually measure cortisol through spit. :) There are lots of at-home spit tests like this one:
amzn.to/49RtUxe
@@TheScienceofSelfCare thank you
Great video thanks
I love your videos, please keep it up.
Thank you so much ❤️ are there any topics you’re especially interested in at the moment?
A continuous blood pressure monitor would be pretty awesome.
This actually exists! aktiia.com/uk/blood-pressure-monitor
Not sure about how well it works or the experience-just know it is a thing. :)
are you wearing platforms on a treadmill?
Hahaha good eye! The story here is that I was traveling and (believe it or not) these were the most comfortable shoes I had with me. My running shoes were hurting my feet :/ I actually am suspecting I received fake asics on Amazon
CGM’s available without a prescription as of August 2024. FDA approved. Check online.
Amazing update 👏👏👏👏 will look into this tonight! Thanks for sharing 🧡
@@TheScienceofSelfCare no problem. Love this vid. Very informative. Thanks.
I’ve been wearing one a while. It’s amazing what does and doesn’t drive BG.
Indeed!! I feel like I’ve just scratched the surface in some ways. What’s been your most surprising learning??
@@TheScienceofSelfCare not unlike you I discovered that the body is a system, and more than just food is involved. Same meals exactly have different effects on tow different days, even consecutive days. And sometimes for no clear reason my BG is all over the map. But with some effort it’s a lot down, on average, since starting with the CGM. Soon my day-to-day averages will be well below 100, rather than just a bit above!
fresh fruit🍒
I was expecting much more out of 3 month monitoring. Not only the well known results. Much more details about how sport is influencing your blood suger. Long and short exercise, fasting, fruits aso.
A little bit disappointing over all.
Thanks for your feedback! I mean it. I’ll reflect on how I can improve in the future.
For this video, I highlighted the most relevant findings to me personally. These three learnings were genuinely most prominent in my life, even if they are a bit boring.
My goal with this video is to give an intro to CGMs so others may feel inclined to do their own self experiments…whet the appetite a bit ;) If you have any learnings from your own experiences, I’d love to hear about them! xx
Very expensive, all the CGMs. May be influencers with companies backing them up for their advertisements. Who can afford it for 4 months without prescription?
We don't get this brand in India😮