Decoding Glucose Levels
An Exploration with the Abbott Freestyle Libre & Supersapiens
Real-time data is changing the game when it comes to personalizing health recommendations. Even though the ability to track and capture data is becoming more accessible, the biggest challenge remains…Making that data actionable for users.
As tech gets better it will be essential to get this data in the hands of companies that can make a difference. Having a deep understanding of what data is available and how that data can support a variety of wellness interventions is the next step in the shift towards Medicine 3.0 and a preventive care model.
My recent foray into continuous glucose monitoring, using the Abbott Freestyle Libre paired with the Supersapiens app, provided an illuminating glimpse into the relationship between exercise, nutrition, and glucose levels. Most of the data measured was confirmation of my own anecdotal knowledge and experience but it was pretty cool to see it play out in real time. During this time I also used MyFitnessPal to track my macros and completed both total body strength training sessions and monostructural cardio sessions tracked via Whoop.
I had a few goals when I began my tracking:
See the impact of different pre/intra/post fueling strategies for both strength and cardio training to determine optimal fueling strategies
Observe the impact of different foods on my glucose (the fun one!)
Test how different habits/behaviors impacted the rise/stability of glucose (standing, walking, order of eating)
Examine the impact of glucose and its potential correlation with energy levels (does low energy correlate with low glucose)
See how eating glucose impacted sleep
Here’s a breakdown of my experience with the setup and a sample day with Supersapiens, Whoop, and MyFitnessPal data from July 19th, 2023.
Hardware: Abbott FreeStyle Libre
The Abbott Libre is a compact and ergonomic device. Designed to be inconspicuous, I barely noticed its presence on my arm and it didn’t hurt during application. I was also relieved that it was a tiny wire (like a fishing line) that was stuck in me for two weeks, not a needle. The little patch provided Supersapiens to keep it in place provided some reassurance for all the bumping into walls I do 🙂
Software Insight: Supersapiens
Supersapiens’ interface is user-friendly, with a real-time graph making understanding glucose trends direct and immediate. The app did a great job displaying the data and alerting me when a “rush” was detected allowing me to log the reason why (movement/food/mood/other). I could add additional notes and tags as well as layer my meals and workout data.
Pairing Process
Connecting the Libre with Supersapiens was extremely easy and straightforward. It took an hour to calibrate after setup.
Diving into the Educational Aspects
The Supersapiens app is more than just a data display tool. It educates its users about glucose and its impact on overall health. Differentiating between glucose rushes, rises, and stability periods enabled a deeper comprehension of how foods or activities influence levels. The educational resources were fantastic, but I would like to see them applied to the real-time data creating learning opportunities. A lot of this is basic knowledge for athletes but certainly not to the general population. I can see the benefit in the educational content that pairs with this experience and look forward to trying out other platforms to compare the experience here (Levels, Nutrisense, January)
Deciphering the Scoring System
The scoring system indicates minimum, maximum, and peak glucose levels, users can gauge the effectiveness of their nutrition and exercise regimen. I didn’t notice a correlation between my performance and recovery metrics and the overall impact on my training or energy.
MyFitnessPal Data
Integrating meal data from MyFitnessPal (via Apple Health) offered a general view of how specific foods influenced glucose fluctuations. This data being pulled in was convenient in identifying foods that provided sustained energy versus those that led to quick spikes. I did the first few days of logging and transcribing and that was a huge pain (a great reminder that lowering the barrier to data delivery through more passive collection means can significantly improve the UX ⭐)
WHOOP Data
Incorporating stress and activity data from WHOOP painted a holistic picture of my training, sleep, recovery, and stress. There's an intricate dance between stress, activity, and glucose, emphasizing the interconnectedness of our mind and body.
Workouts & Events
1. Being adequately fueled before a training session led to more consistent energy levels, compared to fueling just prior to or during the activity. I ate an intentionally very high fat and protein breakfast to see how that would impact levels.
2. Walking before and after meals improves stability.
3. If adequately fueled, intra-workout carbs are not necessary for sessions less than 90 minutes. Your body has enough in the tank to fuel your session. If you don’t need the calories stick with water and LMNT.
Sports vs. Health
Glucose monitoring isn't just for athletes. While sports enthusiasts can gauge optimal performance strategies, anyone interested in better health can understand how different foods or activities influence their glucose, helping them make informed decisions. I am looking for ways to incorporate this into a “beginner” nutrition program to provide feedback and teach clients how to make decisions throughout the day. 🍪 Watching your glucose shoot to over 200mg/dL after one bite of Crumbl cookie when fasted just hits differently.
Personal Insights
The Rate of Perceived Exertion (RPE) during workouts often aligned with glucose data, but not always. There were instances where I felt energetic, yet the data indicated dipping glucose levels, highlighting the importance of not relying solely on subjective feelings. Low energy feelings throughout the day didn't always align with low interstitial glucose. I always imagined that when I felt tired or experienced brain fog, it likely meant low glucose levels; however, that simply wasn't the case.
Final Thoughts
This exploration reinforced the importance of objective, real-time data in understanding our bodies better. Such technology has the potential to revolutionize individual health journeys, enabling more informed decisions about nutrition, exercise, and overall well-being. As we move forward, the synergy of technology and health becomes even more exciting, promising a future of empowered and educated health decisions.
