Welcome back to the Daily Dumbbell, the newsletter that talks shit but never gets hit. We’re over here bobbin and weavin like a young Floyd Mayweather.

We were going to use Deion Sanders as the example here but oh body did they get hit on Saturday. Sorry Prime Time! We still love you.

Let’s dive in!

Twitter Tuesday

Seed oil fear mongering is the new “It Girl” at Social Media High.

It started years ago and we watched as it gained speed. Shaking our heads at how confidently jabroni’s preached about a completely made up issue. We’ll do a deep dive here soon.

But what is the next trend you need to watch out for?

Continuous Glucose Monitors. CGMs for short.

The Pitch:
Continuous Glucose Monitors for All

In the age of wearable tech and health-conscious living, the latest pitch sounds enticing: "Why wait for a health crisis? Strap on a Continuous Glucose Monitor (CGM) today and take control of your health!" Fear monger(-ers?)

Editor’s Note: Are they fear mongers like a fish monger? Or are they mongerers? Man we need a better editor.

On the internet paint a dystopian picture of blood sugar spikes and crashes lurking around every meal, just waiting to sabotage your health. They argue that CGMs can help anyone, not just diabetics, optimize their nutrition, energy levels, and overall well-being.

These advocates insist that wearing a CGM provides a newfound level of awareness about how food impacts our bodies, making us more in tune with our metabolic rhythms. They suggest it's a revolutionary tool for weight loss, energy optimization, and achieving peak performance.

The Problem:
Reality Check on CGMs

While the idea of wearing a CGM might sound appealing, it's essential to confront the stark realities. Continuous Glucose Monitors are primarily designed for individuals with diabetes to manage their blood sugar levels—a crucial and sometimes life-saving tool for them. However, for those without diabetes, there doesn’t seem to be much justification.

One significant issue lies in the accuracy of consumer-grade CGMs, which can vary widely compared to medical-grade devices. These devices are known to provide inaccurate readings, leading to unnecessary anxiety and potentially misguided dietary decisions.

Remember how sleep trackers wreck sleep for a large number of wearers? This works in much the same way. Why stress about something that isn’t actually a problem?

Moreover, the idea that we should constantly monitor our blood sugar levels can promote an unhealthy obsession with food, potentially triggering disordered eating habits or unnecessary anxiety surrounding every meal.

Specifically, by painting your body’s blood sugar response as the most important aspect of any meal. Spoiler Alert: It’s not.

The Play:
What to Do Instead

Rather than succumbing to fear-driven marketing, there are more sensible approaches to optimizing your health and nutrition. The key is to eat foods you enjoy that also align with your goals. The more whole food options you can include in there the better.

1. Practice Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat when you're hungry and stop when you're satisfied.

2. Prioritize Whole Foods: Embrace a diet rich in whole grains, lean proteins, fruits, and vegetables. Minimize processed foods and added sugars.

3. Stay Active: Regular physical activity is crucial for overall health and well-being. Find an exercise routine you enjoy and stick with it.

4. Consult a Healthcare Professional: If you have concerns about your blood sugar levels or nutrition, consult a registered dietitian or healthcare provider. They can provide personalized guidance based on your specific needs and goals.

Continuous Glucose Monitors have their place in diabetes management. Lets leave them there. Instead of succumbing to fear tactics, focus on evidence-based, sustainable approaches to health and nutrition.

If you think you’re pre-diabetic, talk to your Doctor and see what they think about getting a CGM. For everyone else? Pairing a fat with your carbs is good enough.

The Terrible Twos…day

Where we highlight a common problem we’re all struggling with. Today? We’re continuing on the theme of blood sugar.

The journey of the food you eat, from a tasty treat to the energy that keeps you going, is a fascinating process. Understanding how it works can help you from falling for the nonsense circulating on Social Media.

First, blood sugar & insulin increasing after you eat is normal. Even spikes are normal and aren’t necessarily bad. But that said, chronic spikes can lead to health problems.

How does It Work? When we eat, our body gets to work breaking down the food into it’s constituent parts. The primary objective? To convert the food into energy. The closer the food you eat is to glucose, the less work your body has to do and the faster it gets into your blood stream.

• In the middle of an endurance race/gruelling workout? That’s exactly what you want. Slurp down one of those gel packs.

• In the middle of your work day or sitting on the couch watching the latest Scorsese Movie? Not exactly what you want.

Understanding Blood Sugar Levels: Your blood sugar level is essentially the amount of glucose present in your blood at any given time. This level can fluctuate based on what you've eaten, your activity levels, and other factors. For instance:

• Post Meal: After you've eaten, your blood sugar levels rise as your body processes the food. Insulin is released to shuttle the glucose to your cells.

• The more sugar in your blood, the more insulin gets released to take care of it.

The Speed of Glucose Release: The closer the food is to glucose, the faster your body can use it. While this quick release is great for athletes or during physical exertion, it's not ideal when you're chilling on the couch.

Ways to Control Blood Sugar Release:

1. Opt for Whole Grains and Fiber-Rich Carbs: Like Smooth Jazz, foods like quinoa, oats, and legumes are are slow, classic, and relaxing.

2. Pair Carbs with Fats and Proteins: Like when your favorite rappers link up on a track, adding a scoop of avocado to your toast or enjoying some cheese with your crackers can completely change the vibe. Fats and proteins slow digestion, resulting in a more extended energy release.

This results in feeling full for longer and avoiding those pesky cravings.

500 calories of chips and salsa likely won’t fill you up. But a 500 calorie serving of chips with some chicken on top & cheese melted over it with a little pico can serve as a meal that leaves you feeling full and satisfied.

Debunking Myths:

There's a plethora of misinformation out there, with many fear-mongering claims about blood sugar spikes and carbs being the villain. But much like any good Scorsese movie (nearly always starring Leo), the purported villain rarely ends up being the bad guy. Carbs are not the enemy. It's all about balance and understanding how different foods impact our bodies.

• Combining Foods for Stability: You don’t have to shun carbs. Instead, embrace combinations. Use the Yes AND strategy we always talk about. Pairing a banana with some almond butter or cheese with whole grain crackers.

• Listen to Your Body: Everyone's body is unique. While general guidelines are helpful, it's essential to be attuned to your body's signals. How do you feel after eating certain foods? Do you notice energy crashes or sustained vitality?

The Takeaway:

Blood sugar management isn't about cutting out entire food groups or living in fear of sugar spikes. Instead, it's about understanding how different foods affect you, making informed choices, and enjoying a balanced and varied diet.

So, the next time you come across a sensationalist post on social media, you'll be armed with knowledge – and nothing's sweeter than that! Hooray for puns!

We hope you today’s edition of the Daily Dumbbell satisfied your sweet tooth.

Let us know below how we did!