LOGGING AND N=1 EXPERIMENTS

LOGGING:

Food and activity logging is a very important part of your patient experience. We need a way to track the effect of specific foods and activities on your blood glucose. By logging your experience, we’re able to see your metabolic responses to specific foods and activities. Usingyour food and activity log combined with your raw CGM data, the P4 clinical team can provide you with a medical understanding of your metabolism.

Please note that the mechanics of food/activity logging are different depending on whether you are using an iPhone with FreeStyle LibreLink app as your CGM reader, or whether you are using a dedicated reader device. This is all explained in more depth during your intake appointment!

 

Here are some examples of what we mean by food and activity logging:

  • “FOOD: Bowl of oatmeal with whole milk and handful of walnuts, coffee”
  • “FOOD: 3 slices of pepperoni pizza”
  • “FOOD: Smoothie with blueberries and almond butter”
  • “EXERCISE: Started a run”
  • “EXERCISE: Finished 3-mile run”
  • “SLEEP: Going to sleep”
  • SLEEP: Woke up, quality 8/10
  • “STRESS: Bad meeting at work”
  • “RELAX: Netflix”

 

N=1 EXPERIMENTS:

We recommend that patients conduct experiments to see the effect of lifestyle choices on blood glucose levels. For example, consider someone who enjoys dense carbohydrates like white rice, potatoes, or even pizza. If you discover that this food causes significant glucose spikes, you can try eating smaller portions, combining with olive oil or vinegar, taking a walk afterwards, or combinations of these strategies. You may find that the spikes you are trying to avoid can be significantly reduced, and in turn you can avoid giving up those guilty pleasures. While we will provide suggestions of common experiments, every patient is urged to brainstorm and conduct experiments that are personally valuable.

Let your P4 physician do the analysis! You will see very interesting data as soon as your CGM begins reading your blood glucose. However, bear in mind that your metabolic system is highly complex, and its operation cannot be reduced to a few simple principles. The data generated during the 14-day monitoring period must be carefully reviewed as a whole in order to draw any meaningful conclusions about the state of your metabolic health. So don’t jump to any conclusions.


We believe that there are some core nutrition and activity based experiments that all program participants should consider:

  • What is an ideal breakfast for healthy blood sugar?
  • Which fruits cause large spikes in blood sugar, and which fruits do I tolerate better?
  • What do various alcoholic and non-alcoholic drinks do to my blood sugar?
  • What does intermittent fasting do to my blood sugar patterns?
  • What does a bad night of sleep do to my blood sugar?
  • Do natural remedies such as cinnamon extract or apple cider vinegar improve my blood sugar regulation?
  • What are the effects of stressful events?
  • What are the effects of relaxation?
  • Can I re-design a favorite food so that it does not result in a high spike in blood sugar?
  • Does combining high-carbohydrate foods with protein and/or healthy fat improve my glucose tolerance?