About this episode
If you’ve got a belly fat issue you potentially also have a need to balance blood sugar. In this episode I answer a community member question. Community Member Question: “I am struggling with keeping my blood sugar balanced. I am wearing the CGM and it is showing my blood sugar going below 70 many times during the night and 2-3x during the day. Trying to figure this all out. Balanced meals don’t seem to be doing much t o help. Tonight I am having a protein shak e with 40 grams of protein and 30 grams of fiber. Hoping this keeps things more steady overnight and I can get some restful sleep. Not asking for medical advice here, just moral support.” SHE IS JUST RECOVERING FROM AN ILLNESS. While there isn’t necessarily wrong with a 70 or lower at night if you feel fine, crashing during the day definitely raises some questions. Clarified with the individual it was that it down (but not numbers given to what) 2-3 times during the day. How to Use a CGM to Balance Blood Sugar Observe first. Change second. Energy, food, activity, stress and sleep all matter. Did you simply record what is “norm” for you right now? What is your stable energy all day level? CGMs may need to be adjusted or recalibrated to you. Don’t let arbitrary numbers dictate what’s true for you. On the other hand if you feel the highs and crashes, then we want adjustments. Are you monitoring your stress levels and your sequence of food? Sequence can change the impact of a meal by 75%. Any meal eaten under stress or sleep deprived will spike blood sugar more than it would otherwise. Try comparing it to a mixed meal. Dine on real food and compare. You’re mixing in a protein shake and this may not be working. But TESTING is key. A liquid meal like a smoothie at night may not support your stable levels as much as a solid meal that takes longer to digest. There is an appropriate time to do smoothies but there’s also a time you’re better off doing solid food that takes hours to break down and then acts like a “time-release” drip for more balance blood sugar. So you’ve tried X.. .how can you have the same food stuff in a different form or order (make ONE change and see if there is a difference. Document sleep, stress and exercise status: they are also impacting. Chances are poor sleep is impacting your responses. I would not suggest a shake at dinner if you want better sleep. Give your gut whole food. Experiment: In the protein shake you had: X protein X carb X fat. What happens if you adjust the protein, fiber, carb or fat? Not all at once, but changing one will change the ratio. How to Test to Balance Blood Sugar Levels What happens if you have a PLATE of whole food instead? Salmon Carb in legume soup or bean salad (to bump your fiber) Added fiber to reach same. Then try again … same meal in different order.. Carbs last.. What happens? Testing means you change ONE variable at a time. Keep in mind week 1 should be recording what is your usual habit. Week 2 and so on should be consciously testing ONE thing at a time. Other Factors in Monitoring Blood Sugar Balance with CGM Are you taking High doses of Vitamin C? This can create false reports of blood sugar if you’re using some CGMs. Does this feel right? The monitor may not be functioning properly or require some calibration. Did you know we tend to default to having done something wrong! It’s not always us! Resources: My CGM of Choice: https://www.flippingfifty.com/myglucose Other Episodes You Might Like: Answers to Your CGM Questions: For Non-diabetics https://www.flippingfifty.com/answers-to-your-cgm-questions/ 28-Day CGM Experiment: What I Learned This Time https://www.flippingfifty.com/28-day-cgm-experiment/ Walking Off Weight in Menopause | Controlling Blood Sugar https://www.flippingfifty.com/walking-off-weight/