Welcome back, everyone. We are halfway through the workweek, and I am officially ten weeks into my Nutrisense program. My name is Logan, and I'm the Content Manager here at Nutrisense. For the last ten weeks, I have been using the CGM [Continuous Glucose Monitor] with the Nutrisense app and working with our team of dietitians that consult with anyone using our program. If you are reading this without the context of the last ten weeks, I encourage you to go back and read from Week 1. I have had so many changes since then and met the goals that I set at the beginning.
The last two months have been all about establishing new habits and a new routine, then integrating those new habits and routines into my daily and long-term schedules. I feel like I have legitimately transformed my mindset. Not only have I managed to create new habits and a new lifestyle in the last ten weeks, but I have also realized and understood that all of these changes have been easily integrated into “everyday” social situations and holiday traditions. This was very important to me. I didn’t want to change my habits around my food and exercise, but change them to fit my life.
I have continued to steadily lose weight [which is one of my most important goals]. This last week I lost two pounds. I’m now down to 234lbs! I am back to following my 4X a week Peloton exercise program. This week I burned 1500kCals on my bike and worked out for 40 straight minutes on Friday. I wouldn’t have been able to work out for that long without taking a break when I started this program. It was inspiring, and I am feeling very confident this week. I continue to shop and make meals using Mealime and am back into my kitchen after my move last week.
Moving forward, I will start to experiment and change things up now that I have discovered what my body and glucose levels react well or poorly with. I had a great conversation with Carlee [the Nutrisense dietitian I have been working with] about how I can begin to experiment and refine my diet and exercise to continue improving my glucose levels and general wellness. Carlee gave me a list of eight different experiments we can begin to try. I chose three of them to start next week. If you want to hear the whole list, check out the link to this week’s video at the bottom of the page.
Throughout the last ten weeks, I have experimented with four things already ]You can find the details in past posts]:
- Meal timing - when you eat meals and when you stop eating for the day
- Movement - Integrating small amounts of movement before and after meals, not just when exercising
- Alcohol - Figuring out what your body responds better to when enjoying social outings
- Meal sequencing - What order to eat your food in during a meal to help your body break down the glucose content more efficiently
Beginning next week, Carlee and I are going to implement three new experiments into my program:
- Isolating carbohydrates - I will try eating a carb by itself and see my body’s reaction, then eat it after eating a protein or fat source. This will help me discover what carbs I break down more easily and what to pair them with so that my diet can become even healthier.
- Health foods - I will try “health food” products and see if they help my levels. This includes things like kombucha, protein bars, and teas.
- Fasting - I’m going to experiment with shortening my eating windows to see how it affects my glucose values. The idea is to shift my eating window to the daytime instead of the evening [when I have always eaten], then try breaking that fast with different meals.
I’m so excited to begin refining everything I have learned about my body, diet, and exercise over the next couple of weeks. If these experiments go well, I will try to integrate even more of the suggestions Carlee gave me. I’ve included my data from my meals and exercise below. Please note that this week was a CGM change week, so there will be two days of data missing between taking one off and putting the other one on.
Check out this week’s data:
Sunday: 0kCals Recorded
Monday: 1410kCals recorded // 20 minutes of exercise
I had a chicken sandwich and fries for lunch and Thai fried rice and chicken for dinner.
Tuesday: 1368kCals // 25 minutes of exercise
I made chicken with rice and vegetables for lunch and cooked Thai fried rice with chicken for dinner.
Wednesday: 1462kCals recorded
I made grilled chicken with pumpkin pasta for lunch and chicken with rice and vegetables for dinner.
Thursday: 1451kCals recorded // 20 minutes of exercise
I heated some leftover chicken and pumpkin pasta for lunch and made salmon with rice and yogurt for dinner.
Friday: 833kCals recorded // 40 minutes of exercise
I had a chicken sandwich with fries for lunch. After lunch, I removed my CGM to reset and apply the new one in a couple of days.
Saturday: 0kCals recorded
No CGM on.
Sunday: 0kCals recorded
No CGM on.I’m feeling so good this week. I realize that keeping my calorie count under 2,000Kcals has become very easy, and I have reached a level of physical fitness that I haven’t had in years. I’m so happy that I am entering the experimental stage and have made it to that point in so little time. Check out the video link below for the complete list of suggestions that Carlee gave me to experiment with. Maybe you’ll find one that you want to try!
Join me on my weight loss journey and save $25 today by clicking this link: https://nutrisense.io?code=LOGANF. I look forward to reporting back next time and hope you have a healthy and happy week!
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Carlee's training at Western Illinois University and an internship at the Memphis VA Hospital lead her to a career in outpatient counseling and bariatric nutrition therapy. In these positions, Carlee realized many of the disease states (upwards of 80%!) her patients experienced were actually preventable. She knew she had to dig deeper into preventative health and has since been passionate about helping people translate this complex glucose data into actionable changes anyone can implement into their everyday lives.