Including how glucose is impacted by nutrition, exercise, additional types of stress, and sleep
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Meant to compliment your one-on-one work with your personal nutritionist, In-Range takes you through 12 educational modules containing written, audio, and video tutorials. Each module has five lessons, all of which guide you through different aspects of glucose regulation and metabolic health.
How to activate your sensor, log meals and activities, and interpret your first few days of glucose data.
In this lesson, you’ll learn how to activate your sensor and set goals for success.
To get started, let’s talk about goals. An essential piece of any health journey is ensuring you know your goals and how to achieve them. After all, a goal without a plan is just a wish!
Have you ever set out to try something new without setting a goal first? Chances are you started excited and determined to succeed but, over time, lost motivation. A clear goal can help trigger new behaviours, support focus, and sustain momentum.
As you set your goals, consider the following question:
When your nutritionist reaches out, they’ll also ask you to share your goals and check in on your goal progress as you move through the course.
To add even more accountability, write down your goals and place them somewhere where you’ll see them frequently. Put a reminder in your calendar, a note in the Nutrisense app, or a sticky note on your fridge. You can also share your goals with a family member or friend to help you stay on track.
What you eat isn’t the only thing that impacts your glucose levels. Exercise, stress, and sleep all play roles. Everyone is different, which is what your nutritionist will work with you closely monitor your CGM data to help you identify what is impacting your glucose levels.
In this lesson, you’ll take the first step to connect your glucose and daily habits by learning how to log meals, exercise, and notes in the app.
In this lesson, you’ll learn how to interpret some of your primary glucose values.
In this lesson, you’ll continue to learn more about the insights feature, including what a glucose spike looks like.
In this lesson, you’ll learn which metrics contribute to your daily glucose score and how to compare your glucose trends from one day to another.
How carbohydrates, fats, and protein impact your glucose, how to interpret your app data, and how to mitigate a glucose spike.
In this lesson, you’ll learn how carbohydrates, protein, and fat can impact your glucose.
Macronutrients and micronutrients are the foundation of all foods. Macronutrients include carbohydrates, fat, and proteins. Micronutrients include vitamins and minerals. Both are important, although macronutrients have more impact on your glucose levels than micronutrients.
Carbohydrates (carbs for short) are a primary energy source for the body. When you eat carbs, your body breaks them down into glucose. You can use the glucose for immediate energy or store it for later use. Foods like fruits, vegetables, and grain products like rice and bread are all carbohydrates. You may have heard that carbs are ‘bad’ for you, which is false. However, some forms of carbohydrates are better for you than others.
Highly processed carbs (such as chips, bread, crackers, etc.) are known as refined carbs. Refined carbs have been processed and lack intact cellular walls, causing faster digestion and a more dramatic glucose spike.
Complex carbs include whole sweet potatoes, quinoa, and pinto beans. These carbs have intact cellular walls lined with fiber, causing slower digestion and glucose release.
If you aim to improve your glucose response to certain foods, opt for complex carbs when possible. Everyone has a unique carbohydrate “threshold,” and your CGM can help you determine this.
Fat is responsible for optimal nutrient absorption, insulation, and nerve function. Fat also gets a bad rap as being 'bad' for you. Again, this is false; like carbs, some fats are better for you than others.
Good fats include fatty fish, avocado, olives, and nuts, which are essential for a balanced diet. Unhealthy fats include trans fats and highly refined oils like canola and soybean. Your glucose responds very well to healthy fats and, when paired correctly with carbs, can help to blunt a glucose spike.
Protein plays a role in tissue repair, electrolyte balance, hormone production, and immune system support. Optimal protein includes animal-based sources such as meat, poultry, eggs, fish, and dairy and plant-based sources like legumes, soy, nuts, and seeds.
Like fats, your glucose responds well to protein. You can eat it with or without carbohydrates to prevent a big glucose spike. Ask your nutritionist to calculate your macronutrients.
Carbohydrates, fat, and protein have different caloric values. One gram of carbohydrates and protein contains four calories, whereas one gram of fat contains nine calories.
In this lesson, you’ll learn more about the meal score and how to improve it.
In this lesson, you’ll learn how to run experiments with your CGM.
In this lesson, you'll learn about helpful strategies to reduce glucose spikes.
In this lesson, you’ll learn about other factors that can impact glucose.
How good glucose control can improve fatigue, brain fog, and cravings.
In this lesson, you’ll learn why glucose is an important metabolic health marker.
There are five markers included in a metabolic health assessment:
You're in good metabolic health when all markers are within a healthy range. However, you're at a higher risk of type 2 diabetes, stroke, and heart disease when some of these markers are out of range.
When at least three markers are out of range, it's known as "metabolic syndrome."
Blood glucose is one of the most important markers for metabolic health because it directly impacts insulin, a hormone produced by the pancreas. Let's review the process of carbohydrate metabolism:
After eating, carbohydrates are broken down into glucose and absorbed into your bloodstream. This process stimulates the pancreas to release insulin. Insulin allows glucose to enter your cells as a quick energy source. If you don't need quick energy, your body will store glucose in your liver or muscle cells. The storage form of glucose is called glycogen.
Insulin's main job is to keep blood glucose levels in a healthy range. When you have too much glucose in the blood, like from excess carb intake, the pancreas has to work hard to supply enough insulin. Over time, this process can lead to "hyperinsulinemia," aka having more insulin in the blood than what's considered healthy.
Eventually, cells may respond less to insulin, leading to higher blood glucose and "insulin resistance." If insulin resistance continues too long, it can lead to type 2 diabetes and metabolic syndrome.
Insulin resistance is a complex health problem that develops over time. Unfortunately, insulin resistance can make it more challenging to lose weight and may increase food cravings and feelings of fatigue. Not a good combination for weight loss!
Research shows that regular exercise and managing carb intake can help the body efficiently use glucose. Ask your nutritionist how you can make healthy carb swaps in your diet.
In this lesson, you’ll learn how glucose can impact energy throughout the day.
In this lesson, you’ll learn how good glucose control can help improve focus and concentration.
In this lesson, you'll learn how glucose impacts hunger and fullness.
In this lesson, you'll learn how stable glucose levels impact food cravings.
How stress, sleep, and exercise can impact glucose levels and how exercise spikes can be mitigated.
In this lesson, you'll learn how exercise can support glucose.
In this lesson, you'll learn how certain types of exercise can lead to glucose spikes and strategies to help mitigate them.
In this lesson, you'll learn how stress and anxiety can impact glucose.
In this lesson, you’ll learn how good sleep positively impacts glucose.
In this lesson, you'll learn how hydration impacts glucose.
How caffeine, hydration, alcohol, supplements, and medications can cause unusual glucose responses.
In this lesson, you'll learn how caffeine and coffee can impact glucose.
In this lesson, you'll learn how heat exposure, also known as heat therapy, can impact glucose.
In this lesson, you'll learn how cold exposure, also known as cold therapy, can impact glucose.
In this lesson, you’ll learn how medication and supplements can impact glucose.
In this lesson, you’ll learn how alcohol can impact your glucose values.
You’ll learn to recognize less common glucose responses like reactive hypoglycemia, the dawn phenomenon, and double and triple spikes.
In this lesson, you'll learn about reactive hypoglycemia, why it happens, and how to prevent it.
In this lesson, you'll learn about the causes of double and triple glucose spikes.
In this lesson, you'll learn how eating low-carb can impact your glucose levels.
In this lesson, you'll learn about a glucose response known as the dawn phenomenon.
In this lesson, you'll learn why glucose may fluctuate during sleep.
You'll learn why maintaining a healthy weight requires good glucose control, the benefits of fasting, and how to achieve metabolic flexibility.
In this lesson, you'll learn more about how your body uses and stores glucose.
In this lesson, you'll learn how glucose may impact weight.
In this lesson, you'll learn what it means to be metabolically flexible.
In this lesson, you'll learn how fasting can improve your glucose levels.
In this lesson, you'll learn how an illness can impact glucose.
You'll learn how movement before meals, eating with your circadian rhythm, and breathwork can help optimize your glucose levels.
In this lesson, you'll learn how to experiment with stress, sleep, and exercise for optimal glucose.
n this lesson, you’ll learn how to improve your glucose with light movement.
In this lesson, you'll learn how changing your sleep routine may improve your glucose.
In this lesson, you'll learn more about circadian rhythms and glucose.
In this lesson, you’ll learn how meditation and breathwork can impact glucose.
You'll learn how to design a healthy pantry and fridge, make easy meals and snacks, and stay on track while traveling.
In this lesson, you'll learn how to stock your kitchen with ingredients for balanced meals.
In this lesson, you'll learn how meal planning can help you create balanced meals without spending hours in the kitchen.
In this lesson, you'll learn how to make quick, glucose-friendly meals and snacks.
In this lesson, you'll learn how to identify and avoid unnecessary sweeteners.
In this lesson, you'll learn how to maintain healthy habits while on the go.
You'll learn the importance of food quality, the issue with food labels, and how to overcome a weight loss plateau.
In this lesson, you'll learn how food quality impacts glucose.
In this lesson, you'll learn how to understand food labels.
In this lesson, you'll learn how the Standard American and Mediterranean diets can impact glucose.
In this lesson, you'll learn about different low-carb diets and how they impact glucose.
In this lesson, you'll learn about different variables that impact weight.
You'll learn how to recognize your hunger cues, practice mindful and intuitive eating habits, and advocate for yourself while eating out.
In this lesson, you'll learn about the different types of hunger.
In this lesson, you'll learn how to navigate emotional eating.
In this lesson, you'll learn how to navigate social situations.
In this lesson, you'll learn how to eat out without sacrificing your health goals.
In this lesson, you'll learn the importance of non-scale victories.
You'll learn how to set smart goals and how long-term glucose monitoring can help you reach your true health potential.
In this lesson, you'll learn about SMART goals.
In this lesson, you'll learn how to navigate habit change.
In this lesson, you'll learn the benefits of long-term glucose tracking.
In this lesson, you'll review the course's key points.
In this lesson, you'll learn how to use this information for long-term success.