What I Learned from My Health Journey: A Reflection on Diet, Sleep, and Glucose Monitoring

in 2019 I had been a journey of self-discovery, experimentation, and learning about my body's unique responses to different dietary practices. I started off with a strong commitment to a low-carb, ketogenic diet, but as the months went by, I encountered various challenges and insights that shaped my approach to health and wellness.

The Importance of Sleep and Carbohydrate Intake

Around May, I faced significant issues with my sleep. Initially, I didn't connect it to my diet, but after some reflection and research, I decided to experiment by reintroducing carbs to see if it would make a difference. To my surprise, it did. However, this led to a period where I fell off the wagon, struggling to maintain the strict boundaries of a ketogenic lifestyle. This experience taught me that while low-carb can be beneficial, flexibility is sometimes necessary to address immediate health needs. The more sugar i ate it was easier to sleep but i had a less quality sleep. The sugars increased the insulin and lowered blood sugar levels which made me sleep.

Monitoring Glucose Levels with Dexcom and Freestyle Libre

I began using the Dexcom continuous glucose monitor for two months, which provided me with invaluable insights into my insulin and sugar levels. You can learn more about Dexcom here. The real-time data allowed me to understand how my body reacts to different foods and activities. I also experimented with the Freestyle Libre, another continuous glucose monitoring system. Both devices helped me realize that blood sugar levels can fluctuate unexpectedly, similar to the stock market. These fluctuations can significantly impact sleep, endurance, and concentration.

Navigating Ketosis and Gluconeogenesis

Entering and maintaining ketosis has proven to be more challenging than I initially thought. Gluconeogenesis, the body's process of producing glucose from non-carbohydrate sources, is a bit of a gamble—sometimes it kicks in when you least expect it, making ketosis harder to achieve and maintain. This experience reinforced the idea that ketosis is not just about cutting carbs but also about understanding how your body specifically responds to different types of foods and fasting.

In 2021 I tried all elimination diet with only one bone brooth soups a day. I was able to survive for 32 days before i got Covid. Did not bother to continue due to health risks.

The Role of Supplements and the Hard 75 Challenge in 2024

To complement my diet, I have been supplementing with various vitamins to ensure I'm not missing out on essential nutrients. The "Hard 75" challenge, which involves 75 days of strict adherence to a diet, exercise, and personal development regimen, helped gamify the process and keep me motivated. It made me realize that there is always something new to learn about how our bodies work, especially when it comes to blood sugar management.

The Less I Eat, The Better I Manage My Blood Sugar

Through continuous glucose monitoring, I discovered that eating less often (following an OMAD—One Meal A Day—approach) leads to fewer blood sugar spikes. Eating earlier in the day also allows for better regulation of my glucose levels. These insights have led me to adopt a keto-carnivore diet combined with intermittent fasting, which seems to provide a good balance of maintaining low blood sugar levels while also supporting overall health and wellness.

Supplements

During my time on the ketogenic and carnivore diets, I learned the importance of taking necessary supplements, which require regular adjustments and monitoring. I'm currently taking various vitamins, including A, B, C, D, E, and K.

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Conclusion

This year has been a deep dive into understanding how my body works, particularly concerning diet, sleep, and glucose levels. The use of continuous glucose monitors like Dexcom and Freestyle Libre has been a game-changer, providing real-time feedback that has allowed me to make more informed decisions. The journey hasn't been straightforward, but each challenge has been a learning opportunity, reminding me that health is a continuous journey of exploration and adjustment.

Imported from rifaterdemsahin.com · 2024