Justin Richard has collected a wealth of information using a continuous glucose monitor to experiment with different foods and their effect on his blood sugar. He explains how monitoring your glucose can help you stay healthy, too!
Justin has a family history of type 2 diabetes, so he wanted to learn more about insulin resistance to prevent the same fate. He noticed his energy levels diminishing in his late 40s, especially after eating certain foods, so he began using a CGM (continuous glucose monitor) to investigate.
When he first experimented with the CGM, Justin followed his typical diet, which consisted of many highly processed foods. These foods elevated his blood sugar, and it remained elevated for quite some time.
Anytime you eat, especially carbs, your blood sugar rises. Depending on the type of food, you'll experience either a slight or dramatic rise.
Justin was surprised by the effect white flour, bread, and whole wheat bread had on his blood sugar. He explains that there is a minimal difference between white bread and whole wheat products when it comes to blood sugar. Ezekiel bread has the lowest impact on Justin’s blood sugar.
Justin explains that stress and lack of sleep significantly increase his fasting blood glucose. Eating close to bedtime leaves his blood sugar high for 6 to 7 hours.
Justin recommends eating carbs with protein, fat, and fiber. This slows down the rate of digestion, lowering the blood sugar spike after eating. Apple cider vinegar mixed in water also slows digestion and significantly lowers a blood sugar spike.
Justin suggests these tips to eliminate bad food choices and bad eating habits:
1. Don’t go to the grocery store hungry
2. Say no to junk food at the grocery store
3. Go for a walk after a large meal
4. Don’t consume sweets after a meal or when you wake up
Justin uses a Signos continuous glucose monitoring device and highly recommends it!
Justin Richard's Channel: / @insulinresistant1
Recommended Signos continuous glucose monitor: https://www.signos.com/
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast 