Episode Transcript
[00:00:00] Nothing can dim the light which shines from within.
[00:00:04] Maya Angelou Chapter 6 Glucose monitoring and biofeedback. You can't change what you don't measure One of the most empowering steps a woman can take in midlife is learning how her body responds to food, stress and exercise.
[00:00:22] Not based on theory, but on her own data.
[00:00:25] That's where glucose monitoring comes in.
[00:00:30] Why track glucose?
[00:00:33] Glucose control isn't abstract it shows up in how you feel day to day. A post meal crash can explain afternoon fatigue. A stubborn belly fat pattern may tie back to consistently elevated fasting. Glucose Tracking glucose is like shining a flashlight into the hidden corners of your metabolism.
[00:00:52] You finally see what's happening inside.
[00:00:56] The benefits go beyond weight loss.
[00:00:58] Personalization no two bodies respond the same way to the same food.
[00:01:04] Oatmeal may spike one woman's glucose but barely touch another's.
[00:01:09] Accountability Seeing the numbers in real time makes it easier to connect choices with outcomes.
[00:01:17] Motivation small wins like a lower glucose reading after a protein rich breakfast Build momentum and confidence.
[00:01:27] Glucose checkpoints when should you test?
[00:01:33] First thing in the morning aim less than 100mg per deciliter 80 to 90 pre meal baseline check 1 to 2 hours post meal See how food affects you less than 30 milligrams per deciliter rise from baseline stable readings at night equals better sleep plus recovery how to MONITOR Finger prick Glucometers Affordable and accessible Great for spot checks Fasting pre and post meals Continuous glucose monitors Worn on the arm, they provide 24. 7 glucose feedback.
[00:02:21] They're not just for diabetics. Many women use them for a few weeks to identify patterns, then adjust habits accordingly.
[00:02:29] Food and mood Pairing subjective notes Energy cravings Mood with glucose readings helps connect the dots beyond the numbers.
[00:02:41] CGM versus fingerstick Finger prick Glucometers Inexpensive Good for spot checks, but they are only a snapshot in time. Continuous glucose monitors CGMs 247 real time data reveals trends and food patterns Eye opening for lifestyle effects Sleep stress workouts Costly May require prescription Some studies show readings may be falsely elevated.
[00:03:16] Use a reputable CGM for two to four weeks as a metabolic audit. Then switch to spot checks.
[00:03:23] The patterns that matter.
[00:03:26] You don't need to obsess over every number.
[00:03:29] Focus on these trends.
[00:03:31] Fasting Aim for less than 100 milligrams per deciliter.
[00:03:37] Optimal is 80 to 90 post meal spikes. Try to keep increases within 30 milligrams per deciliter of your baseline recovery time.
[00:03:49] Glucose should return to baseline within two to three hours after eating Steady glucose is better than rollercoaster readings the fewer dramatic spikes and crashes, the steadier your energy and fat loss progress.
[00:04:04] Biofeedback pairing don't just track numbers track how you feel Energy level Steady or crashing Hunger Are cravings tied to spikes Irritable or calm? Sleep quality Restless versus restorative Glucose is data how you feel is the real feedback.
[00:04:32] Lifestyle habits that lower glucose the science is simple but powerful. Walk after eating even a 10 minute walk lowers glucose Protein first Eating protein or fiber before carbs cuts spikes significantly Strength Train Muscles act like glucose sponges, pulling sugar into cells without needing as much insulin Sleep and stress Poor sleep and high cortisol push glucose up even with the same meals Lowering glucose Small changes equals big results exercise after eating 10 to 15 minute walk lowers spikes protein first eat protein veggies before carbs Strength train More muscle equals better glucose buffering Cinnamon Studies show it can reduce post meal glucose 7, 9 hours per night improves insulin sensitivity case study Rita, 47 discovering her trigger foods Rita considered herself a healthy eater. But she always felt sluggish after lunch and couldn't shed belly fat despite daily workouts.
[00:05:59] Curious, she tried a continuous glucose monitor for two weeks.
[00:06:04] The results surprised her. Her favorite healthy smoothie, banana, orange juice and yogurt spiked her glucose higher than ice cream.
[00:06:15] Meanwhile, steak with vegetables barely caused a blip.
[00:06:20] By swapping her smoothie for eggs and adding short walks after dinner, Rita lowered her glucose numbers.
[00:06:27] Within months, her afternoon crashes disappeared and she lost the stubborn midsection weight that had plagued her.
[00:06:36] Her lesson and now yours.
[00:06:39] Food isn't good or bad until you see how it affects your body.
[00:06:44] THE Rollercoaster Test if your glucose is on a rollercoaster, your day might feel like one too.
[00:06:51] Spikes energy surges cravings crashes Equals fatigue irritability brain fog Lower glucose equals steady energy better fat burning fewer cravings the walking Sandwich Eat, then walk, then sit a 10 minute walk within 30 minutes of finishing a meal significantly reduces glucose spikes Works even after indulgences no treadmill required just stroll the neighborhood Fruit always spikes glucose not true.
[00:07:33] Whole fruit, with its fiber and water content usually causes smaller slower glucose rises compared to juice or dried fruit.
[00:07:42] Pair fruit with protein Apple plus nut butter Berries plus Greek yogurt to make it even gentler on your system.
[00:07:51] MYTH if my fasting glucose is normal, I don't need to worry. Fasting glucose is only one piece of the puzzle.
[00:08:00] You can have normal fasting levels but still experience big post meal spikes.
[00:08:07] Post meal readings and overall glucose variability are just as important for fat loss, energy and hormone balance.
[00:08:17] All carbs are bad.
[00:08:20] Carbs aren't the villain, it's the context. A bowl of white rice alone will spike glucose more than rice eaten after lean protein and veggies. It's not about cutting carbs, it's about pairing, timing and portion.
[00:08:36] Glucose monitoring is only for diabetics.
[00:08:40] Glucose tracking is for anyone who wants to understand their metabolism, even short term use.
[00:08:47] Two to four weeks with a CGM can teach you which foods and habits keep you steady.
[00:08:53] Think of it as a metabolic audit, not a medical label.
[00:08:58] A crash after a meal means you burned more calories.
[00:09:03] Feeling tired or shaky after eating isn't a good burn. It's a sign of a glucose spike followed by an insulin overshoot.
[00:09:12] Stable glucose Keep your body in fat burning mode longer and reduce cravings Glucose Quick start checklist step 1 test your baseline check your fasting glucose less than 100 milligrams per deciliter optimal 80 to 90 take a post meal reading 1 to 2 hours after eating less than 30 milligrams per d arise keep a simple log meal plus glucose plus how you felt energy mood cravings step 2 lower glucose with food choices prioritize protein 25 to 30 grams per meal. Aim for approximately 1 gram per pound of body weight daily.
[00:10:06] Eat protein plus veggies first carbs last choose whole food carbs, fruit, legumes, oats, quinoa instead of refined ones.
[00:10:17] Add healthy fats plus fiber to slow digestion.
[00:10:22] Step 3 Move your muscles Walk for 1015 minutes within 30 minutes of meals.
[00:10:30] Strength Train two to three times per week Muscles glucose sponges Add high intensity interval training or hit 1 to 2 times per week 10 to 15 minutes 2 to 5 all out intervals Step 4 Manage stress plus sleep Aim for 7 to 9 hours of sleep. Use breathwork, meditation or stretching to lower cortisol.
[00:10:57] Keep a consistent bedtime routine.
[00:11:01] Step 5 Rinse and repeat Test adjust retest Small changes equals big results.
[00:11:10] Notice how you feel as much as what the numbers say.
[00:11:13] Energy, hunger, mood are part of your feedback loop.
[00:11:18] Print this page, stick it on your fridge or keep it in your journal.
[00:11:23] Remember, glucose isn't about perfection, it's about progress.
[00:11:29] Every spike you lower is a step closer to steady energy, fat loss and hormone harmony. Optimal Glucose rhythm Template this shows how a healthy fat burning friendly day looks when you track readings around meals.
[00:11:46] The ideal glucose rhythm 0 hour pre meal baseline Typical range is 75 to 90 milligrams per deciliter.
[00:12:01] You're in fat burning mode Insulin is low energy steady if you've worked out or fasted, readings can be low 80s or upper 70s. That's perfect.
[00:12:17] Plus 30 to 60 minutes a early rise gentle rise to 100 to 115 milligrams per deciliter controlled spike equals your body responding normally to carbs and protein.
[00:12:35] A big Jump greater than 130 to 140 means the meal had more quick carbs or sugar than ideal.
[00:12:46] Plus 90 minutes peak most people peak here 105 to 120 milligrams per deciliter still fine less than or equal to 140 milligrams per deciliter as long as it's brief shorter peaks equals lower insulin exposure plus 120 to 180 minutes recovery window glucose should be back near baseline within 2 to 3 hours.
[00:13:27] 80 to 95 milligrams per deciliter is ideal within approximately 10 milligrams per deciliter of your pre meal value.
[00:13:39] This shows insulin has cleared and fat burning can restart overnight fasting next morning 75-90mg per deciliter equals optimal metabolic flexibility.
[00:13:58] If fasting glucose stays greater than 95 to 100 milligrams per deciliter, it can hint at cortisol, stress or late night eating.
[00:14:10] The perfect glucose rhythm Smooth rise Gentle peak Steady return the opposite or what to avoid Sharp spike Plateau Delayed drop equals excess insulin Less fat burning how to stay in optimal glucose rhythm Order of veggies with fiber then protein and fat, then carbs last add movement 10 to 15 minute walk post meal Hydrate supports clearance Monitor occasional checks at 0 hours 1 hour 2 to 3 hours tell you if your meals are in the flat zone.
[00:15:03] At night, glucose stays higher longer because nighttime insulin sensitivity is lower than daytime One of the most important and often misunderstood aspects of metabolic health.
[00:15:17] Let's break down what it means and why it matters so much for fat loss, recovery and glucose control. At night, nighttime insulin sensitivity is lower than daytime.
[00:15:29] Your insulin sensitivity refers to how effectively your cells respond to insulin's signal to absorb glucose from the bloodstream.
[00:15:39] When sensitivity is high, your body needs only a little insulin to clear glucose.
[00:15:47] When it's low, your body has to release more insulin for the same glucose load.
[00:15:54] At night, several biological rhythms shift that make you naturally less insulin sensitive.
[00:16:03] 1.
[00:16:04] Circadian rhythm effect your metabolism follows a 24 hour rhythm controlled by your circadian clock.
[00:16:14] During daylight, your body expects food, muscles, liver and fat cells are primed to handle glucose efficiently.
[00:16:25] After sunset, your body Transitions to a repair and rest state, not a fuel storage mode.
[00:16:34] Melatonin, the sleep hormone rises Insulin receptors on cells become less responsive.
[00:16:45] The pancreas itself releases less insulin.
[00:16:50] Result A meal eaten at 9pm can cause a higher and longer lasting glucose elevation than the exact same meal at noon.
[00:17:02] Second, nighttime glucose stays higher longer because your cells aren't as quick to absorb glucose, glucose can stay elevated for two to four hours longer.
[00:17:17] Insulin remains active later into the night, which suppress fat burning, interfere with deep sleep stages, reduce overnight growth hormone release needed for muscle repair.
[00:17:38] That's why late night eating, especially carb heavy meals, can raise fasting glucose the next morning, even if calories were moderate.
[00:17:48] Third impact on fat metabolism when insulin is high fat oxidation, burning stored fat for fuel shuts off.
[00:18:02] So eating a carb heavy meal right before bed keeps insulin up all night.
[00:18:10] Prevents your body from entering its natural fat burning and cellular repair phase.
[00:18:17] In contrast, eating protein plus fat only or finishing your meal earlier allows insulin to fall and fat burning to rise while you sleep.
[00:18:30] Chapter 6 Summary Chapter Reflection Glucose Monitoring and Biofeedback this chapter was about turning awareness into empowerment, translating science into something you can feel in your own body.
[00:18:49] You learned that glucose isn't just a number.
[00:18:52] It's a conversation your body is having with every meal, every workout, and every moment of rest.
[00:18:59] By tracking your glucose through a continuous glucose monitor or a simple finger prick, you begin to decode your body's language.
[00:19:09] Those spikes after meals, known as glucose excursions, aren't failures, they're feedback.
[00:19:17] Each one tells you something valuable about how your body responds to food, stress and movement.
[00:19:24] You also discovered the power of small, repeatable actions, the kind that require no diet overhaul or extreme routine.
[00:19:33] A short walk after eating a few minutes of resistance training, Eating protein or vegetables before carbs. Each of these tiny shifts blunts glucose spikes and steadies energy, training your metabolism to work with you rather than against you.
[00:19:50] Rita's story brought this lesson to life.
[00:19:53] When she began using a cgm, she uncovered her trigger foodsthe hidden culprits that kept her glucose and energy unstable.
[00:20:03] But instead of restriction, she found freedom. By understanding her data, she could make simple swaps and smarter pairings and watched her body respond with balance, clarity, and calm.
[00:20:17] The deeper truth of this chapter is that tracking isn't about control.
[00:20:21] It's about connection.
[00:20:23] It's learning to listen before reacting, to understand before changing.
[00:20:29] Glucose monitoring isn't a punishment. It's a mirror that reflects your progress in real time.
[00:20:35] And as you've seen, precision is power.
[00:20:40] When you know your body's rhythm, you can design your life around energy and strength, not exhaustion or guesswork.
[00:20:49] Because the more you learn your numbers, the more you learn yourself.
