[Completed!] 2 weeks with Libre 2. '3 Personal Rules' to eat deliciously while protecting blood sugar levels

Hello!
For the past two weeks, I have been wearing a 'FreeStyle Libre' sensor on my arm to carefully observe the fluctuations in my blood sugar levels.

It was a two-week period of facing my own body, asking, 'What makes it go up?' and 'What is the effect of exercise?'
I have finished recording, so I would like to share the results and what I have learned! I hope this will be a hint for those who are concerned about their blood sugar levels.

Results of the 2 weeks!

First, let's start with the numbers you are curious about.
Overall, the numbers have improved significantly compared to when I measured them before! I am surprised and relieved by this myself.

1. Range of blood sugar levels (glucose levels)

While I wrote 'blood sugar level' for convenience during recording, what is measured by FreeStyle Libre is the glucose level.

• Blood sugar level:Inside the blood vesselsThe value of glucose measured. You can know the 'exact current value' at the moment of blood collection.

• Glucose level:Water around the cells(interstitial fluid) The value of glucose measured in. It changes with a delay of about 10 to 15 minutes from the blood sugar level.

Looking at the 2-week pattern, it rarely exceeded 200, but basically, including after meals, it stayed within 70-180 mg/dL! Yay!

2. Estimated HbA1c

An indicator called 'HbA1c' that did not appear during the measurement. This indicates the percentage (%) of how much sugar is attached to the 'hemoglobin' in red blood cells. The lifespan of red blood cells is about 4 months, but since it reflects how you have dealt with sugar during that time, you can know the average state of the last 1 to 2 months.
If it is only blood sugar, you can temporarily lower it by skipping meals only the day before the test. However, HbA1c is the accumulation of several months, so the value does not change with a few days of restraint. It is something like a 'report card for blood sugar levels' where a person's daily quality of life honestly appears. The criteria are like this.

The result of the 2-week measurement is...5.4% (kept within the normal range!)

Although it is on the edge, I found that it is within the normal range I was aiming for, and I gained confidence that 'my current lifestyle habits are not wrong!'

Don't let your blood sugar levels go wild! My '3 Personal Rules'

Through this verification, I have found '3 habits' that I want to continue in the future.

① Don't suppress 'wanting to eat'! But think about 'timing and quantity'
It is stressful to completely cut off the things you love. That is why I adjust 'when to eat' and 'how much to eat'. Eat whatever you like, whether it's chocolate or cake! But,

• Don't eat immediately after a meal

• Only one or two chocolates or cookies. Eat one slice of cake in several sittings

Just by doing this, the peaks in the graph became much gentler.

② Make the 'second meal effect' your ally
Even if you are busy, do not skip breakfast and consume protein. Before a meal, eat a few nuts. Just by doing this, I felt the 'second meal effect' that suppresses the rise in blood sugar levels for the next meal! It also satisfies small hunger, killing two birds with one stone.

3. Make "light exercise" after meals a set routine
As soon as possible after eating, do strength training like squats! In my case, I did 10-20 slow, deep squats about 20 minutes to an hour after eating, and it definitely suppressed the rise in my numbers (e.g., the rapid spike would stop after a few minutes).
*However, on days when I ate a lot of rice, the rise stopped for a few minutes after squats, but then my blood glucose levels started to rise again, so the effect also depends on the amount eaten.

After finishing the 2 weeks

I thought the act of "recording" itself might be a bit difficult at first, but it was truly fun to see the results of my actions visualized!

First, I will praise myself for completing the 2-week record. Good job, me (lol).

Beyond blood glucose, I plan to start other things I want to turn into "habits" or try out as a "2-week challenge." First, I'll try it for 2 weeks, make various adjustments, and if it's effective and suits me, I'll continue.
I hope to acquire good habits little by little using this method.

Thank you for reading until the end.