The first round was interesting, although I didn't learn as much as I'd hoped. From what I remember on the first go-around: SuperStarch does not elevate my blood sugar at all when exercising and consumed pre-workout. My blood glucose climbs over the course of a day on a HFLC diet, reaching lowest while sleeping and highest from lunch through a few hours after dinner. There wasn't a clear benefit to doing 2 meals vs 3 meals vs 1 or 4. Sustained HFLC gives me some crazy glucose spikes when I break from the diet. Coffee seems to elevate my blood sugar. HFLC meals hit a big mound for me around 95-115 mg/dL that last for a couple hours, while a low fat meal tends to spike and drop. These sensors aren't very accurate out of the box, but the calibrated data shows very good comparable trends.
This next time around, I'm thinking of looking into either...
1 -- Mixed diet, ~150g net carbs/d at 50g per meal at 3 meals/d consumed with fat / fiber / protein to slow absorption. (Eg. 20-30% carb diet similar to the PerfectHealthDiet.) I might set into this diet a week or so before starting tracking to get used to it. In theory, this is a safe low carb intake that doesn't need to rely much on glucose disposal pathways and should promote insulin sensitivity (but, requires insulin secretion at every meal to deal with starches.) I could throw in some C8 MCT with the starches and maybe check serum ketones as well.
2 -- TKD. 15-25g of high-GI carbs right before exercise, and / or 15-25g of carbs right after exercise. Otherwise, HFLC. Perhaps this will avoid the physiological insulin resistance at the muscle level that I seem to experience and improve exercise performance as a nice minimal dose of peri-workout carbs. I've heard a lot of good things about this method of combining carbs + keto.
3 -- CKD / "LeanGains" / Carb Nite. HFLC, with occasional HCLF days after heavy training (resistance training sucks while wearing an upper-arm CGM.) This one could be interesting. (I could throw in some ALA / Cinnamon extract on carb load days.)
4 -- Low-Carb mixed diet with carbs skewed toward the night or the morning. (Maybe with more or less IF or exogenous ketones.) I've read several articles that mention carbs at the end of the day might be the best place to have them for hormones. I've also read competing theories that suggest carbs might make the most sense to consume at the beginning of the day when insulin sensitivity is higher. I could experiment with AM vs PM exercise.
5 --Low-Carb Low-GI diet. As many carbs as I can fit in from low-carb vegetables and a small amount of low-carb berries while avoiding starches and dense carb sources. This is probably fairly close to a keto mediterranean style diet, as many practice here. This is pretty similar to what I did on the last go around.
One sensor records 14 days of continuous glucose monitoring.
I tend to kind of float between these modes. Any recommendations or thoughts?
