• 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...

      Swim Buoy is NOT designed to perform as a Personal Flotation Device (PFD).On long distance swims, swimmers can bring nutrition, cell phone & valuables in the dry-bag portion of the buoy.
      If you are an avid ocean, sea, lake or river swimmer, we strongly encourage you to check out this safety device – Qifuli Swim Buoy – as you never know what currents, cramps or other irregularities could occur during your open water swim.
      Instead of your child using the arm floaties or a kick-board where they will have a horrible positioning of their body for swimming, they could use the Qifuli Swim Buoy and thus have a backup solution if they need to take a rest.
      Just strap this swim safety product around your waist and get yourself lost in the wonders of the underwater world. Swim trekking, island hopping, open-water orienteering- even if you are an advanced swimmer who is pushing the possibilities of the sport of swimming, taking with you the Qifuli Swim Buoy is always a good idea. …More»

      Swim Buoy – Swim Safety Float and Drybag for Open Water Swimmers Open Water Swim Buoy Float for Safer Swim Training
      Swim buoy / open water swim buoy / water swimmers

      On February 21, 2023

    • needke says...

      What is Swim Buoy? Open Water Swim Buoy (Swim Buoy) is intended to provide visibility in open water, safe place to float and rest, and storage of personal items. If you are an avid sea, lake or river swimmer, we strongly encourage you to check out this swim safety device. Just inflate, strap it around your waist and start swimming!
      Athletes that have never swam outside of lane lines will gain extra security by having the flotation support of the swim buoy within arm’s reach, especially if they don’t pace themselves or panic because when they can’t touch the bottom.
      Even if you are an advanced swimmer who is pushing the possibilities of the sport of swimming, swim buoy is always a bright idea.
      Good! Swim buoy is also for people that swim in high boat traffic areas to increase their visibility to boats.
      Swimming buoys are in my opinion one of the most valuable pieces of equipment.…More»

      Swim Safety Float with Drybag , Water Swim Buoy Float , inflatable equipment buoy
      inflatable mannequin / inflatable toy / inflatable equipment buoy

      On February 21, 2023

    • needke says...

      Stand Up Pouches Are Very Good For Display The Products Into The Shelf Because It Has Gusset On The Bottom So The Bags Can Stand On The Shelf. Stand Up Pouch Catches The Customer Eyes Faster & Has More Chance To Sell Due To Good Visibility Compared With Pillow Pouches Which Is Always Stacked On One Corner And Cannot Be Seen Properly On The Shelf. Use Stand Up Pouch To Increase Sales Of Your Products.
      Stand Up Pouches Has Zipper So It Can Be Resealed Again. So The Customer Do Not Require Container To Store The Bags. This Feature Adds To Advantage To Sell More. Stand Up Pouches Are Available In Many Different Colors And Different Sizes As Option So Whatever Your Label Colors Are We Have The Match Of Your Background Color.
      Stand Up Pouch With Zipper Is Used To Pack Various Products: Organic Food Products, Pharmaceuticals Products, Superfoods, Nuts, Coffee, Tea, Powdered Spices, Whole Spices, Cookies, Biscuits, Granola.…More»

      100% Recyclable Stand Up Pouch With Child Resistant Zip Lock
      100% Recyclable Stand Up Pouch / Stand Up Pouch With Child Resistant Zip Lock / Stand Up Pouch With Zip Lock

      On February 17, 2023

    • needke says...

      What is Kraft Paper Pouch?
      Kraft Paper Pouches are flexible packaging materials made from recycled craft paper lined with aluminum foil on the inside. To fit different requirements, these pouches are available in varying formats, shapes, and sizes. To keep the contents of the package moisture-free, these packages are generally laminated with aluminum foil. With the moisture-block properties, these are ideal for products ranging from edibles to pharmaceuticals.
      Rijing Techtronic offers versatility in flexible packaging products. To ensure the same, we offer Kraft Paper Pouches in various structures and sizes.
      These Brown Disposable Pure Kraft Paper Bags has high barrier and heat seal coating, they can protect the food and prolong the shelf life of the food. It’s environmentally friendly, can be recyclable and compostable/degradable. The delivery time will be greatly shortened, because there is no lamination.…More»

      One-Side Coated Pure Kraft Paper Pouch
      One-Side Coated Pure Kraft Paper Pouch / Pure Kraft Paper Pouch / Kraft Paper Pouch

      On February 17, 2023

    • needke says...

      We offer good quality High Barrier Films which extends the shelf life of perishables goods without hampering the quality or original taste of the product. Optimal shelf-life for a variety of meat packaging, cheese packaging, poultry packaging, case ready packaging and other food packaging,Excellent contact clarity for these forming films.
      Our barrier materials offer excellent properties against moisture, gases and grease; providing great resistance to tearing and puncture. Suitable for fresh meats, cheeses and bone.
      To meet high barrier film requirements, we take a close look at your products to provide you with the most compatible packaging solution for your needs. Our high performance films protect products from oxygen, moisture, UV and visible light, and harmful chemicals.
      Thermoforming Film has a highly glossy appearance, and superior aroma, flavor and UV protection.Multiform is available with Easy Peel properties and a wide range of thicknesses suitable for various drawing depths. …More»

      High barrier forming films and top web films
      High Barrier Forming films / High Barrier Top Web Films / Thermoforming film

      On February 17, 2023

    • needke says...

      Warehouse storage pallet rack is a highly convenient and economical form of storage for all your different types of goods. Whether they are medium duty or heavy duty, whether they are palletized or non-palletized, all kinds of loads can be stored safely on heavy duty shelves. The shelves come in a variety of configurations and materials like wire mesh, perforated steel panels, and wooden planks to suit your load requirements properly.
      Warehouse storage pallet rack makes remarkable use of the unused space at heights in warehouses. By saving costly and precious floor space it becomes a cost-effective storage solution for all your storage needs. The structure of warehouse storage pallet rack is made of upright columns and beams that hold the load bearing shelves in place. The system is highly adjustable and yet sturdy enough for heavy duty loads. It also comes with many accessories that help you increase the efficiency of your storage and adapt the shelves to your specific load needs.…More»

      Warehouse Storage Pallet Rack
      Warehouse Storage Pallet Rack / Gravity Racks For Pallets / Steel Structure Mezzanine Rack

      On February 13, 2023

    • needke says...

      Steel structure mezzanine rack is quite complex split-level rack structures. They are in fact classic metal racks positioned in different tiers. All tiers or layers are equipped with floor boards and interconnected by standard ladders or by whole flights of stairs with railings.
      Steel structure mezzanine is used for mezzanine support in the case of limited plant space and can design multiple layers of storage racks, the mezzanine can use stairs or hydraulic lifting platform as climbing facilities and each floor can be placed different goods. Mezzanine floor fully considers humanized logistics, beautiful design, generous structure, easy installation and disassembly, flexible design according to the field. The shelf structure of the goods has the function of supporting the upper floor slabs. They are suitable for warehouses with high warehouses and large storage capacity and widely used in the fields of automobiles, electronics, and machinery.
      Most economical, cost-effective and popular type of mezzanine as it optimizes the available storage space at low costs. As it is a racking supported mezzanine, it is a free-standing structure and is not considered as a permanent structure of your unit. The frames will be bolted down to the floor for added stability. …More»

      Steel Structure Mezzanine Rack
      Steel Structure Mezzanine Rack / Industrial Pallet Racking Systems / teardrop pallet rack

      On February 13, 2023

    • needke says...

      Drive in racking systems are a deep storage racking solution which increases the space utilization up to 70% more than the other traditional storage solutions unlike the other systems the forklift has to move inside the aisles to store and retrieve the pallets, this solution is designed to store product which come in bulk quantities.
      Unlike traditional racking system which uses picking aisles drive in/thru racks eliminate the picking aisles so maximum benefit of warehouse space can be achieved which makes Drive in racking solution is a perfect solution for freezers of cold stores as cost effective system.
      Welfor drive in racks is ideal for different industry applications such as: food distribution centers, fragile pallets which can’t be stacked above each other, high volume consumer goods centers and dispatch areas where pallets must be removed quickly and in bulk conditions.
      Drive in racking system are used with wooden standard Euro pallets or steel pallets where the pallets are stored from one side and retrieved from the same side when FIFO principle is not a must, while if a FIFO principle is a must Drive thru racks can be designed where the pallets are stored from one side and retrieved from the other side of the racks.…More»

      Drive In Racking Systems
      Drive In Racking Systems / wire pallet rack / new pallet racking

      On February 13, 2023

  • Leave a comment