• Top 8 Insights from a Continuous Glucose Monitoring (CGM) Device

    I’ve been curious about continuous glucose monitoring (CGM) devices for a few years. People normally associate these devices with diabetics, but awhile back there were indications that they would become available for non-diabetics. It did occur, CGM devices are now available to non-diabetics.

    A great question is why should you care about monitoring your glucose if you’re not diabetic? There are several reasons you might be interested in monitoring glucose:

    • Continuously high glucose is associated with several diseases. Understanding which foods or combination of foods drives your glucose high can help you adjust your eating habits.
    • To gain insight into how your body responds to different foods. A study published in 2015 that followed 800 people showed that every body’s response to the same food can be very different. (At this study link, there is a useful video and more details on the study.)
    • Eliminating glucose spikes and crashes helps you feel better.
    • Learn how to fuel during training and races for optimal performance. Sometimes athletes eat too much, sometimes too little. Wouldn’t it be nice to know how to fuel for optimal performance and eliminate gastrointestinal distress during races? As a sidenote, CGM devices are currently banned by the international governing body for cycling, the Union Cycliste International (UCI.) (See page 59 here, rule 1.3.006bis )

    With that background, I decided to wear a CGM device last summer. I was quite surprised by a few things that the monitor revealed. Here are 8 of my personal insights.


    1. Two slices of gluten-free bread eaten with eggs spiked my glucose.

    First know that I do not have a gluten intolerance, I just found a gluten-free bread that I liked to eat because of the size of the slices and the taste. During the first week of wearing the monitor I had a breakfast of two eggs cooked in butter, two slices of gluten-free bread with butter, and a small amount of cherry preserves. I had bites of each in random order. This breakfast shot my glucose up to 151 mg/DL. (It is recommended to keep glucose levels below 140 mg/DL for non-diabetics.)  

    At a breakfast a few days later I had two eggs, one slice of the same gluten-free bread buttered and with preserves. I ate some of the eggs first, then ate the toasted bread near the end of the meal. My glucose after this meal was only 122 mg/DL. I did two things differently in this meal. First, I limited myself to one slice of bread. The second was that I ate much of the protein first.

    1. The order in which I consume food impacts glucose levels.

    In item number 1, above, on the second breakfast I mentioned eating most of the eggs first. Researchers at Cornell University found that if diabetics ate vegetables or protein before carbohydrates, blood glucose was lower for the same mixed meal.

    1. Type of bread and number of slices matters

    Eating one slice of gluten-free bread/toast for breakfast won’t spike my glucose over that 140 mg/DL mark.

    I decided to experiment with different types of bread. A turkey and cheese sandwich using two slices of Ezekiel bread only peaked my glucose to 105 mg/DL.

    1. Exercise food timing matters

    I was on a week-long bike tour and had a turkey and cheese croissant sandwich with potato chips and got back on my bike to ride. Glucose only spiked to 125 mg/DL. Croissants are very high in fat, so this may have affected the glucose reading as well.

    On the same tour, I had ¾ of a turkey and cheese sandwich on a white hoagie bun with potato chips and I achieved an all-time high glucose reading of 219 mg/DL. I ate this sandwich after a short ride and did no exercise after eating.

    A few weeks later, I had half of a Subway 6-inch sub on white bread and some vinegar and salt Pringles. This lunch was consumed at about 6.5 hours into a very long ride and I rode another 1.5 hours after lunch. Glucose spiked on the chart to 147 mg/DL, but not nearly as high as eating a similar sandwich and not exercising after.

    1. Doses of Vitamin C, in excess of 500 mg can give false readings of high glucose

    Sometimes I consume a flavored drink packet that contains 1,000 mg of vitamin C and the CGM will show a spike as high as 140 mg/DL. This is a "false spike" is because the Vitamin C is affecting interstitial fluid – what the CGM measures – and not blood glucose levels.

    I could either reduce the vitamin C dosing or ignore the spikes.

    1. Bananas and Clif Bloks used during exercise spike my glucose more than I expected

    I was on a bike ride and decided to eat an entire small banana. It spiked my glucose reading up to 173 mg/DL. I think I could get the response to be “less spikey” if I ate the banana in smaller pieces over the course of time, rather than all at once. But…eating it all at once is far less messy.

    When I was on the bike tour, I noticed that every time I ate one or two Clif Bloks, it caused a glucose spike. Spikes would range from 130 to around 145 mg/DL. I wasn’t surprised that glucose spiked. After all, Bloks are very simple carbohydrates.

    A couple of days after the bike tour ended, I did a local race that took about 2:40 to complete. Due to the start time, I didn’t have breakfast before the ride and fueled with Clif Bloks. I consumed 5 Bloks during the ride and went well above 140 mg/DL and stayed there for 1:10 after the race was over.

    While nitro-jet fuel (sugar) is good in the right exercise situation, the graphs lead me to question what fueling strategies, given different exercise situations, are best for me? I don’t want to consume excess sugars or calories if they aren’t going to good use. I want to optimize health and performance.

    1. Ice cream doesn’t spike my glucose as much as I expected

    Okay, this could be a bad thing because it’s tempting to classify ice cream as “healthy.” That issue aside, regular high fat ice cream will send my glucose up to 130 but not higher than 140 mg/DL.

    1. Stress had a surprising effect on glucose.

    Driving to the mountains in Colorado up I-70 on a Friday afternoon in the summer is not a good choice, but sometimes it can’t be avoided. During the very stressful drive, while consuming nothing but water, glucose climbed from 105 mg/DL to 119 mg/DL. I could see the graph slowly increase over the course of the drive. Stress and cortisol increase glucose response.


    Using a CGM was very educational. I was able to watch my own body response to foods as well as compare glucose responses to a few of my buddies. It is interesting to see that our glucose responses to foods was often similar and also often different.

    This is a technology I will be watching as I can see applications for overall health and athletic performance.

  • Previous Post →
  • Comments on this post (28 comments)

    • needke says...

      Lithium-ion batteries have gained enormous popularity in recent years due to their higher energy density and lower self-discharge rate compared to other batteries.
      Lithium-ion batteries come in various shapes, namely cylindrical, prismatic, and pouch cells. Depending on the end use, manufacturers of various electronic and electrical products can use these types of batteries accordingly. Lithium-ion batteries are increasingly used in a variety of consumer electronics such as cell phones, portable PCs and tablets.
      Lithium-ion batteries are rechargeable, last a long time, and can store a lot of energy in a small space. This makes them the most popular power sources in electronic devices and vehicles.…More»

      Customized Lithium Battery pack 36V 48V 52V Grade A Cells for Electric Scooter Ebike Power tools electric wheelchair
      Electric Scooter battery / Electric bicycle Lithium battery / Power tools Lithium battery
      Click »
      Click »

      On March 08, 2023

    • needke says...

      Electric scooters are everywhere these days and are great for commuters on their way to work, students heading to class and anyone else who wants to have a fun time while travelling from A to B. They’re convenient, speedy and eco-friendly. And I can tell you from first-hand experience, they’re a lot cheaper to repair than a car.
      After riding and testing many models for miles and miles, I think the best overall electric scooter for most people will be the SZ happy-go H10. It’s great for long trips and isn’t so fast that it will be intimidating for beginners.
      SZ happy-go Some are last-mile scooters, smaller and built for short distances at slower speeds but easier to carry and store. Larger scooters handle bumps better and can travel farther and at higher speeds.
      Before purchasing, consider the distance you need to travel and the total weight you’ll be carrying (including yourself). The environment you’ll be riding in – hills, flat roads, wet terrain — matters too. …More»

      SZ happy-go H10 Best Electric Scooters
      e-scooter / e-scooter / e-scooter

      On March 08, 2023

    • needke says...

      What is lead acid battery used for?
      Lead acid batteries can be found in a wide variety of applications including small scale power storage such as UPS systems, starting lighting and ignition power sources for automobiles, along with large, grid-scale power systems.
      Despite being relatively heavy, lead-acid batteries are still preferred over other lightweight options owing to their ability to deliver large surges of electricity (which is required to start a cold engine in an automobile).
      Lead-acid batteries provide a quick power boost in a short time. Hence, they dominate the automotive aftermarket. In the automotive industry, lead-acid battery is the only available battery technology for scalable link interface (SLI) applications due to its high cold-cranking performance.
      The lead-acid batteries are the most consolidated technology, offering a competitive cost, high reliability and most importantly, since they do not require regular checking of the electrolyte level, they have been considered ‘maintenance free batteries’.…More»

      best quality factory price battery pack 4v4ah 20hr acid lead battery for scale systems
      battery pack / 4v battery / deep cycle battery

      On March 04, 2023

    • needke says...

      Santa figures are incredibly collectible and are the perfect addition to your holiday decor.
      This classic TIANMEI’s 80cm height red Santa figurines bring the magic of Christmas to your home.Add a new figure to your collection with each passing year or order your favorite collectible Santas to give as gifts.
      Some of our figures double as ornaments and can be hung on the tree or proudly displayed on your mantle. Mix and match pieces to create your own Christmas oasis, right in your own home.
      Of course, Santa figures also make great gifts for your friends and family. Pick up a figure for a Santa fanatic in your life and one for yourself. You can never have too many Santa figures in your collection and with TIANMEI’s impressive selection at your fingertips, you’ll always find more styles to love.…More»

      80cm sitting sleigh Santa Claus with Lighting Ornament Christmas DecorationTraditional Holiday Figurine Collection
      santa claus / christmas / ornament

      On March 04, 2023

    • needke says...

      Custom running medals is a great and personalized way to award runner in running race, which is often given away by running organization, clubs, associations and companies.
      These race medals in a running can not only branding yourself with your logo but also bring honor for runners.
      The Global Art running medal is in antique silver plating, which can make the its wide usage for all sports events and souvenir events or activities ,The mileage can be customized,The inside square part can spnning,which can have the 3D buildings and animals details, show better, hollow cut in the center is creative design medal.
      Design your own unique and high-quality medals fit for any event or awards ceremony.
      used for ultra challenge events, triathlon ,virtual run ,hiking ,climbing ,or other athletics or sports events finisher medal.…More»

      Custom Spinning Medal Marathon Medal
      Custom Medal / Marathon Medal / Spinning Medal

      On March 04, 2023

    • needke says...

      In archery, a recurve bow is one of the main shapes a bow can take, with limbs that curve away from the archer when unstrung. A recurve bow stores more energy and delivers energy more efficiently than the equivalent straight-limbed bow, giving a greater amount of energy and speed to the arrow.
      A recurve will permit a shorter bow than the simple straight limb bow for given arrow energy, and this form was often preferred by archers in environments where long weapons could be cumbersome, such as in brush and forest terrain, or while on horseback.
      Self bows, composite bows, and laminated bows using the recurve form are still made and used by bowyers, amateurs, and professional archers.
      The modern recurve is the only form of bow permitted in the Olympics (though the compound bow is permitted in some categories at the Paralympic Games) and is the most widely used by European and Asian sporting archers.
      Elongarrow is a great bow for someone who is just getting into archery or wanting to try this style of bow out.…More»

      Elongarrow 68inches RH/LH Recurve Bow With C1 Carbon Limbs
      recurve bow / bow and arrow / sports

      On March 04, 2023

    • needke says...

      For many city-dwellers, including yours truly, there is one home decor dream that looms large in our collective minds: to have a living area spacious enough for a sectional sofa. And for that sectional sofa to be so inviting and so big that any nap you take upon it rivals the best night of sleep you ever had.
      When your friends come over for a cocktail, there’s room for each and every one of them to sit comfortably. And when you settle in to binge your next prestige drama, you can stretch out in total bliss for hours on end. The best sectional sofas do it all, but not all are created equal.
      Even if your space is limited, everyone can find a cozy spot together on a fabric corner sofa.
      We have different colors and styles, plus features like memory foam and armrests with extra padding. Most covers are machine-washable and can be removed, so you can easily change up your style.…More»

      Fabric Sectional Sofa Living Room Sofa bed

      On February 22, 2023

    • needke says...

      CREATIVE FUN FOR KIDS – These bright color strips make the perfect addition to kids’ arts and crafts projects in the classroom and at home.
      Paper quilling is the art of rolling strips of paper into coils or scrolls, and arranging them to form beautiful lacy designs.
      Kids can use their imagination and use these craft paper strips for decorations, signs, posters, holiday crafts, and so much more.
      MAKES A GREAT PARTY AND HOLIDAY DECORATION – The paper chains will make a wonderful decoration for your party decor. Make colorful chains and streamers and hang them up to create a vibrant, lively atmosphere.
      EASY TO MAKE CHAINS – The chains are easy to make. Use glue, tape, or staples to stick the ends of the strip together. Slide a second strip through the loop and repeat until you get to a length you’re happy with. They are a unique way to add color and flair to anything.…More»

      Colored paper strip
      STEM Kits / Arts & Crafts Kits / Sourcing & Solution kits

      On February 22, 2023

    • needke says...

      UV Resistant Fiberglass Tree Stakes and FRP Garden Stakes for Plants and Vegetables
      The main purpose of fiberglass tree stakes to provide support for the plants, whether they’re flowers or vegetables or plant.The fiberglass stake has longer life than other stakes and is the best stake for the plants in the farm and garden.
      High-quality Fiberglass Tree Stakes can reduce the high wind and heavy storm damage. No replacement cost. No leaning trees,No bent stakes.
      The life expectancy of fiberglass stakes are in excess of 25 years, the initial buying cost will be offset within 3-4 years.
      Made from E-glass fibers that allow flexibility without breaking.
      UV protection to prevent the stake from direct sunlight.Compared with bamboo, fiberglass stakes are stronger and more durable, rust-proof.…More»

      Fiberglass Reinforced Plastic Pultruded Grating
      Fiberglass Reinforced Plastic Pultruded Grating / Concave Surface FRP Grating Fibergrate / FRP Fiberglass Tree Stakes

      On February 22, 2023

    • needke says...

      Have Fun with Your Pets
      Create a comfortable summer for your pets and enjoy the fun of water. Specially prepared for your lovely dog to play or bathe in the backyard, grass land.
      PORTABLE: Pet swimming pool adopts convenient fold-down design, making it easy to store and carry when outdoors or traveling
      EASY TO DRAIN: Dog bath pool comes with a plastic drainage valve at the lower position. just open the valve, you will empty the water easily. You don’t need to take much effort to pour water.
      COOL AND FUN: This swimming pool provide a cool place for your lovely dog to play or bathe in the outdoors.
      It also can be used as a outdoor water pond, sandbox, kiddie pool and so on.
      No need of inflation,set up in no time. With bottom/side drain, easy to drain and refresh water.…More»

      Durable Portable Pet Tub , Foldable Collapsible Dog Bathing Swimming Pool
      Swimming Pool / Pet Tub / Portable Tub

      On February 21, 2023

  • Leave a comment