Over the next 14 days i’m going to test how my blood sugar levels respond to 7 different types of gluten free carbs, alongside sugars and alcohol and how food combinations and lifestyle factors impact it.
I am not diabetic and traditionally this type of testing only gets done for people with diabetes, but given I believe our mindset should shift from ‘not being sick’ to being in optimal health, I want the data, to know what works for me.
Nutrition is individual. There are definitely positive guiding principles that most people would benefit from following, but just because something is ‘low GI’ does not mean that I will respond well to it…and i’m about to prove it.
Firstly, why blood sugar is important:
Eating foods that release energy quickly can cause feelings of fatigue, hunger and irritation. Processed foods and those full of refined sugar cause a spike in your blood sugars — they release their glucose in a sudden rush. Blood sugar spikes rapidly, but it then quickly crashes.
Insulin then comes to the rescue. Insulin helps the body absorb and process sugar effectively, but the excess is stored as fat! When this cycle happens over and over again, our cells become tired and stop listening to insulin, which leads to insulin resistance, an early warning sign of diabetes.
A key point to note for the next 14 days is, a reading between 4-7 is optimal.
So let me give you some context, here’s what you need to know about me:
I am 5’4” and currently weigh 61.6kg
A picture says a thousand words…
Current diet- gluten free and largely dairy free, minimal meat- and when I eat it, i only eat lean meat, with lots of veg. I barely eat fruit because of its sugar content, but that’s because my downfall is dark chocolate and i’d rather use up my sugar allowance then.
I drink alcohol- organic red wine/vodka with water a couple of times a week
Training- I’m active, I used to training almost every day, but since September that’s reduced due to available time with starting the business. I now need more bang for my buck but also reduce stress, so instead of high intensity training, i’m finally committing to more strength training. I started my 1st proper strength training program 11/2. Progress so far is i’ve gone from never squatting to squatting 47kg.
Gut health- Poor-I’m working on phase 2 of a protocol to address a parasite and dybiosis-which has resulted in increased nausea but better bowel movement.
Stress levels- High- office job along starting business- urine test shows early signs of adrenals struggling.
Energy- Lower than normal for me.
Sleep- Not enough, I’m not switching off technology early enough at night and I’m not feeling overly refreshed in the morning.
The metrics-my BioPrint:
The concept of BioPrint was developed by Charles Poliquin who was the first to make strong correlations with body fat measurements and corresponding blood hormone profiles. Charles saw these correlations whilst working for the Canadian Olympic association in the 1980s and has since refined his system based on a state funded study involving 5,000 Canadian military personnel. The body fats when measured using skinfold callipers combined with Dexa scans and laser scans. These were matched up with complete blood profiles. The result is the most accurate cost effect system for measuring body fat % available on the market.
Ideal body fat % Males = >10% Females = >16%
My current results:
The prediction from the expert:
Based on my bio print, the biggest challenge is my gut dysbiosis and managing fast release sugars.
My normal blood sugar levels are likely to be low, stressing the body. I utilise caffeine and quick release food to get my energy, which spikes blood sugar.
When I sleep I go hypoglycaemic (too low), which is likely to be why my recovery isn’t as quick as it should be (meaning I have low energy in the morning)- a sign of this is sweating in my sleep and sleeping lightly. The goal would be balancing blood glucose between 5-6.7, even during sleep, to stabilise it as much as possible, maximising recovery from stage 4 REM.
My Bio print indicates that i’m likely to respond better to slow release carbohydrates- such as oats, root veggies and low GI fruit.
Track glucose levels over 14 days, under a controlled diet plan, to establish:
*Which carbs i’m more sensitive to
*What food combinations work best to support sustainable blood sugar levels
*What lifestyle factors influence it the most
With the end goal of optimising my diet to improve sleep and energy 1st thing, have the ability to train harder and recover quicker. The metrics to quantify this will be another Bio print, where you’d expect my Supra-iliac and Umbilical cord measurements to decrease due to controlling insulin levels.
I will be recording the tests I do, and their results, on a daily basis, alongside how i’m feeling from a gut health, concentration, sleep, stress and energy perspective. I will do a review post mid-way through, to summarise results and learnings to date and 1 at the end of the 14 days.
Oh and what might also be interesting to note is that my other half is also doing the test, he is 6’ tall, weighs 101KG and 15% body fat so we’ll be comparing and contrasting the results.