As promised, here are the links to all the Freestyle Libre tutorials:

https://www.freestyle.abbott/uk-en/support/tutorialsanddownloads.html?gclid=EAIaIQobChMI7ayKvJOlgQMVBO7tCh2EPgnoEAAYASAEEgI2BfD_BwE

AND their monitor application video:

https://www.youtube.com/channel/UCmqZgGEQaJY_786DXS_bClQ

If you are interested in learning more about insulin resistance, and particularly how it impacts perimenopausal women, the following are useful listening resources: https://drmindypelz.com/ep144/

Depending on your familiarity with how the different Macronutrients can impact blood sugar, here is a brief overview for reference.

FAQ Section: Monitoring Blood Sugar Levels with a Glucose Monitor

Note: This FAQ section provides insights into effectively using a glucose monitor for blood sugar management, incorporating personal experiences and observations. It's important to consult with a healthcare professional for personalized advice, especially if you have specific health concerns.

1. When should I start scanning with the glucose monitor?

• At a minimum, begin scanning in the morning to understand your fasting glucose level.

• Scan before meals and after meals (15 minutes, 30 minutes, 1 hour, and 2 hours afterward). This helps track post-meal changes.

• Consider scanning after workouts and before bedtime to monitor fluctuations throughout the day.

Personal Example: I found that scanning before my morning meal was crucial in understanding my fasting glucose levels, especially during different phases of my menstrual cycle. For instance, on certain days, my fasting glucose was around 5.5 millimoles per liter, but during my premenstrual phase, it could reach up to 6.8 millimoles per liter.

2. What constitutes a "spike" in blood sugar levels?

• A spike varies from person to person, but generally, a healthy range is between 4.5 to 7 millimoles per liter.

• Pay attention to how your body responds to different foods and situations. For instance, you might see spikes after consuming high-carb meals or during certain phases of your menstrual cycle.

Personal Example: I noticed that during certain times of the month when I allowed more carbs in my diet, my levels would reach around 8.1 millimoles per liter, indicating a spike for me. On regular days, my post-meal levels typically stayed below 6.0 millimoles per liter.

3. Should I be concerned if my glucose monitor shows readings below 3 millimoles per liter?

• While Dr. Mindy suggests a lower limit of 3 millimoles per liter for ending a fast, personal tolerance may vary.

• Some individuals may consider ending a fast if levels drop below 3.5 or 3.8, depending on their comfort and experience.

Personal Example: Personally, if my levels dropped to around 3.8 or 3.7, I would consider ending my fast, as that is on the low side for me. However, during extended fasting, I rarely saw levels go below 4.0 millimoles per liter.

4. What impact does timing have on blood sugar levels?

• Timing matters; the same food can have different effects depending on when you eat it.

• Be aware that the first meal after fasting tends to have a more significant impact on blood sugar levels.

• For example, a morning coffee might affect blood sugar differently than one consumed later in the day.

Personal Example: I even noticed that the impact of black coffee on my blood sugar varied depending on the time of day and whether I had been fasting. In the morning, it could cause a slight spike, while in the afternoon, it had little to no effect on my levels.

5. How do I interpret the data from my glucose monitor effectively?

• Take notes in the app with every scan to track what you ate and when.

• Look for patterns and identify foods or activities that cause significant spikes or dips.

• Use the data to make informed decisions about your diet and lifestyle adjustments.

Personal Example: Keeping notes in the app helped me identify that a smoothie I used to buy would spike my levels significantly, leading me to make better choices at home. I also noticed that strength training consistently led to a temporary rise in my blood sugar levels, even when fasting.

6. Is it normal to see fluctuations in glucose monitor readings in the first 24 hours?

• Yes, the monitor calibrates itself during the initial 24 hours, which can result in fluctuations.

• These readings often stabilize after the first few days, so don't be overly concerned with initial variations.

Personal Example: I noticed that my readings in the first 24 hours were fluctuating more than usual, but they settled down after a few days of use. Initially, I saw readings as low as 3.2 millimoles per litre within that first day.

7. Can I continue my normal diet while using a glucose monitor?

• You can choose to adapt your diet based on the monitor's feedback, but it's not necessary to make drastic changes.

• The goal is to understand how your body responds to different foods and behaviors, which can help you make informed choices.

Personal Example: Initially, I made significant changes to my diet based on the monitor's feedback, but over time, I learned to incorporate these insights into my regular eating habits. For instance, I now opt for homemade protein smoothies instead of store-bought ones that spiked my levels to 10 or 11 millimoles per liter.

8. Are there any specific conditions or concerns to consider when using a glucose monitor?

• This monitoring approach is primarily for proactive health management and may not be suitable for certain medical conditions or eating disorders.

• If you have specific health concerns, consult your healthcare provider for guidance.

Personal Example: It's essential to use the monitor responsibly, especially if you have underlying health conditions. Consult your healthcare provider if you're unsure about incorporating it into your health routine.

9. How long should I wear the glucose monitor to gather meaningful data?

• Wearing the monitor for an extended period, such as several months, can provide a more comprehensive understanding of your blood sugar trends.

• It allows you to observe both your everyday behaviors and how they impact your blood sugar levels.

Personal Example: I've worn the monitor for over three months, which helped me see how my blood sugar levels changed during different periods and situations. This extended period of monitoring revealed valuable trends and patterns in my data.

10. Where can I find additional resources and reference ranges for blood sugar levels?

• Look for supplementary resources provided by experts like Artie Banderry Shaw, which may include useful reference charts.

• Keep in mind that blood sugar monitoring is a continually evolving field, and there might not be standardized ranges for non-diabetic populations.

Personal Example: Aarti's reference charts were invaluable in helping me understand where my blood sugar levels fell within a healthy range and guiding my dietary choices accordingly.

Remember that the information shared here is based on personal experiences and observations. Your individual responses may vary, so it's essential to tailor your approach to what works best for you and seek professional guidance when needed.

Understand the basics of why we need to flex our diet over our menstural cycle.

I have curated a list of my absolute favourite resources on this topic! I've spent hours trawling through what's out there (so you don't have to). There is some real gold, if you're willing to dig for it.