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Feel Tired and Sleepy All The Time? Try This CGM Biohack!
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- Опубликовано: 18 авг 2024
- I wore a CGM (continuous glucose monitor) for 30 days and what I found during this experiment surprised me.
This was me biohacking my way into feeling good all the time, feeling less tired, less sleepy, and energetic all day long!
A CGM is a little device you can stick on your arm to measure your blood sugar levels and see the glucose response your body has to different foods. But what I found out goes way beyond just the glucose healthiness of different foods. It has implications for weight loss, hunger and food cravings and especially for your energy levels and motivation throughout the day.
This experiment gave me new and deeper insights into how food affects my body.
Shoutout to @GlucoseRevolution Jessie Inchauspé and her book Glucose Revolution. If you want to try a CGM and get nice graphs like the ones I showed in the video, check out her Glucose app. More on this in the second part of this series, too.
Level up your eating habits with these easy hacks: • Develop Better Eating ...
Get in shape and become a physical badass: • Physical Health: Movem...
Timestamps:
00:00 - Intro
00:31 - Glucose What?
01:32 - Good Curves vs. Bad Curves
03:00 - The Coffee Crisis
04:21 - Big Insight Nr. 1
05:33 - "Health" Food
06:46 - Big Insight Nr 2
07:44 - Why You're Always Tired & Hungry
09:54 - The WORST Food
10:48 - The 4 Questions
12:05 - Bananas!
Check out The ikario Podcast here: / @theikariopodcast6022
Visit our website: ikario.com/
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Hey Shane and Abhi , so pleased you’re covering this - I’ve been going through this exact same process myself - I have used a cgm and discovered that porridge made with milk but no sugar for breakfast which I have been eating for years thinking it was a good sustaining start to the day was utterly catastrophic for my glucose levels and subsequent fatigue. I’d been blaming a daily mid morning energy slump on hormones/my office environment/stress levels anything I could think of but it turns out by switching to a savoury breakfast I have transformed every morning. I’ve felt more clear headed for my day at work than I have done for years and it’s such a relief. I never expected that my breakfast was such a key player. I am now totally convinced that so many things that get blamed on external factors are actually related to diet and nutrition. Interestingly when I added almonds to my porridge I didn’t get any kind of glucose spike at all. I have also eaten fruit as a snack for years in preference to biscuits or chocolate believing it to be super healthy but oh my word the sugar spikes from fruits eaten in isolation were bad. I’ve found a work around that enables me to still get the benefits of nutritious foods without the spikes.
Since considering my glucose I never need to snack and just don’t feel hungry until it’s an actual meal time and as a bonus I’ve lost 5kg without taking any notice of calories. It’s the way ahead for sure and really looking forward to the rest of the content you’re going to put out on this 😊
That was a great discovery for you! Who would think porridge + milk + no sugar is actually a bad combination for breakfast. Thanks for sharing that!
Wow, that's so great! I would also not have guessed that a sugar free porridge is bad for you. Getting this insight with the CGM can really be priceless.
The thing about adding nuts to the porridge is interesting. I also did a variation of that fitness cereal with some walnuts, peanut butter and a few other things and it made a huge difference to the glucose curve. More on this kind of stuff in the next video. :)
@@hazellau5103 thank you - I should add that these responses to carbs and sugar are very individualised so what’s bad for me could be fine or rather not so bad for someone else. I’m not giving oats bad press across the board just my experience with my biology made it so and was resolved with some additions. It’s fascinating stuff and gives you a window into what’s really going on in your own body - and all for the cost of my weekly household shopping for 1 week. A total win. They should teach this stuff in schools - in fact they should have @ikario setting the school curriculum in all things! 🤩
Since reading Jessie Inchauspé's book Glucose Revolution, I've changed a few things in my diet that have made a big difference to staying awake and 'with it'. Because of that book, regarding the curve patterns, I knew exactly what was coming in your video Shane. I've found that water with a little natural salt is helping in many ways too. That's sea salt or Himalayan salt as advised by Dr Batmanghelidj, not table salt. I even have a few grams of sea salt in my morning porridge, like the Scots do. We are mainly made of water and salt, so it doesn't help to maintain the building blocks that keep our immune system in order.
Thanks for all the work you and your team have been doing recently Shane. Like Sally says, they ought to teach this in schools with interactive practical demonstrations. That way the kids might accept it better.
@@penzine49 I also read that book and found it super helpful - this has gone hand in hand with the Zoe personalised nutrition program which was how I came to be using a CGM and literally given me that feeling that I’m back in control of my health again.
Shane and Abhi - Absolutely adored this video! Fantastic job. As The Hormone Pharmacist, one of the things I emphasize is optimizing your insulin. Over decades of dramatic blood glucose spikes and troughs from the "Standard American Diet" (pastries, sugar-loaded cereal, french fries, cookies, and snacking continuously throughout the entire day) your cells lose their ability to recognize insulin. The result is insulin resistance, often called "pre-diabetes." I'm incredibly interested in trying out a CGM for myself to monitor EXACTLY which foods spike my glucose AND insulin. Well done guys! I'm sharing this with my LinkedIn colleagues!
Yeah, the S.A.D. is a disaster in so many ways.
Thank youu
what a great video. visuals are super helpful. thank you for this!
Thank you, Chuey! Glad you enjoyed it. :)
one suggestion, I would love to hear what you're doing for your diet for sustainable energy.
being a subscriber from the very beginning of the channel makes me feel like I am growing with the channel every time a new video comes out!
That is awesome! Thanks for being part of the journey.
Thank you! That's really nice to hear. :)
more content of this please, I'm supper interested thank you for doing this
Glad you enjoyed it! Check out this sequel video too: ruclips.net/video/L6xi4gbtcxY/видео.html
Good info! Love the journey “re-enactments” 😂
Ohh man, this is pure gold! Amazing content! Thank's!
Thank you!
So good. I really enjoyed this video.
Thank you! Glad you liked it.
Good!
Thanks!
Holy shit! It is me!
Try what you learned in this video and let me know how it goes!
@@shane.melaugh
Most importantly, there are four questions for the food:
1) Is it tasty?
2) Is it nutritious?
3) Do I feel energized after half an hour?
3) Do I feel hungry after half an hour?
I began to ask these questions all the time, and the desire to eat unhealthy foods began to go away, because I began to understand what the harms and benefits of food were. It's a very interesting feeling when I understand that unhealthy food will make me feel a little better now, but then much worse, and after healthy food it's both immediately good and then better.
Also, if I can't give up sweets, I should eat after vegetable and protein foods. Besides, it is better to drink coffee after a solid meal, without sweets, then I will be both energetic and strong.
So I started to hurt myself less and have more energy
Thank you for your amazing videos about healthy life!
Great video!
Thank you, Stewie!
Wow... this is CRAZY. Thanks a lot Shane... might as well eat only cinnamon rolls from now on haha j/k but really, that thing about fitness cereals did shock me.
It's crazy, right? I ate some pastries and deliberately "bad" foods for this experiment but nothing had a glucose curve as bad as the cereal. Maybe the sugary coffee comes close.
So, basically coffee + cereal in the morning is 💀💀💀
@@shane.melaugh that's something else I also normally do, the sugary coffee when I don't have "time" to get a proper black coffee because I'm in a hurry. After watching this, I don't think I'm going to keep making the same mistake twice though... thanks again man!
So glad I gave up sugar and carbs 👍👍
That's a game changer for sure.
Thankyou
It's a pleasure... and thank you too.
Hey Shane and Abhi! Super nice video! Thanks for sharing. I like that Shane is adding some humor to the videos and since he looks so serious most of the time, it makes it funnier!! So thanks for the laughs! 😅I got curious about one topic and wish you could answer me... What happens when you join coffee with those foods that don't give you a sugar spike? Does it make the curve go up in some way? How about when you just drink it plain in the morning? Do you have cravings for sugar or carbs later? Also, it would be nice to have this experience done with a woman to see how the body of a man and a woman behaves... Maybe you could collab with another RUclips channel? Just an idea! Thanks
Plain coffee had no impact on my glucose levels. Coffee combined with foods seemed to make no difference either. I.e. if I have an avo toast by itself the glucose curve looks the same as if I have the avo toast with coffee.
But if you add milk to the coffee, that might change and if you add sugar to the coffee then it's definitely going to spike your blood sugar levels.
Black coffee is an appetite suppressant, so there's nothing to worry about there with food cravings, either. I treat black coffee as something that does not break a fast, so you can have it anytime in the morning.
Agreed that it would be interesting to see this with a woman, as the results might be different.
@@shane.melaugh thanks for answering! I've been researching about estrogen dominance, which can be the key issue regarding my cancer and other health problems I had. Some doctors and naturopats blame coffee for increasing blood sugar levels and helping with adrenal fatigue. So, what you bring is pretty interesting, even knowing that man and woman's body behave in a different way. For sure I'll do the tracking to pay more attention into it, despite i'm not having sugar, gluten and diary anymore... 😰
Hahaaa I also got my cgm last week. It already transformed my life
Awesome! Any discoveries you can share with us?
@@shane.melaugh
1. I immediately started eating healthier because it was getting measured
2. Oat Milk Cappuccino is the worst thing you can get 😂 (It’s so funny because where I live it became a huge “healthy” trend in the last couple of years.)
3. Movement has a much bigger impact on my glucose/health than I ever thought. (I knew sport has a positiv impact on health, but how much it lowers glucose levels surprised me.)
4. Definitely more energy throughout the day.
Great video guys!!
@@Moons_mooniverse That is awesome!!!! Thanks for sharing.
I’d like to know more about the bananas
Coming soon!