For those checking the dates, I post these with a 1-week lag.
Summary:
What I’m tracking
- Sleep:
- Metrics: total time, heart rate variability, pulse (sleeping vs. waking)
- Method: Apple watch + Autosleep app
- Frequency: daily
- Blood glucose:
- Metrics: fasting BG, Avg. BG, coefficient of variation, time 70-140 mg/dL, time <60 mg/dL
- Method: Dexcom G6 CGM
- Frequency: continuous
- Body:
- Metrics: weight, waist circumference, BMI, waist/height
- Method: scale + Renpho tape measure
- Frequency: weekly
- Other blood:
- Metrics: hemoglobin, cholesterol, blood pressure, pulse
- Method: Hemocue 801, Cardiocheck PA, Omron 10
- Frequency: weekly for blood pressure & pulse, every 2 weeks for hemoglobin & cholesterol
Observations
- Sleep:
- I’m three weeks into my sleep experiment (1 to go!) and still seeing significant discrepancies between the auto and manually tracked metrics. I’m going to hold off on analyzing the data until the experiment is complete so as to minimize any impact on data collection.
- Significant drop in sleep this week due to a couple bad nights. Nothing to act on yet, but will keep an eye on.
- Blood glucose:
- Coefficient of variation was much higher this week. Could be due to the new food effect study I’m running. Will keep an eye on this.
- Body:
- Surprisingly steady drop in weight (1.1 lb/wk, R2 = .95) and waistline (1 cm/wk, R2=.99); still happy with my progress.
- I’ve got time, but need to think about how to change my diet to stabilize my weight. I’m about at my limit for what I can eat for dinner without feeling too full and causing overnight BG spikes. I’ll probably need to add to breakfast…
- Blood:
- Off week for cholesterol and hemoglobin
- For blood pressure, no obvious trend over time. Slightly higher than I’d like (~125/82), but won’t know if that’s real or measurement error until I calibrate against another instrument.
Active & Planned Experiments
- Comprehensive bloodwork:
- Goal: Establish baseline for a broad range of biomarkers and check overall health
- Approach: WellnessFX Premium panel
- Status: Complete, need to write up.
- Testing blood glucose impact of low-carb foods
- Goal: Check blood glucose impact of new low-carb foods I’d like to incorporate into my diet
- Approach: Follow the same protocol from my previous study
- Status:
- Baseline:
- Glucose re-test: In queue
- Low-carb foods:
- Meal replacements: 2/3 complete, (Ketochow previously reported)
- Flour replacements: 1/4 complete
- Tortillas: Reported
- Bread: 1/8 complete
- Snack bars: 0/8 complete
- Ice cream: 2/11 complete
- Cereals: 4/7 complete
- Supplements:
- Vinegar: In queue
- MSG: Reported
- Testing methods of sleeping longer:
- Goals:
- To determine if taking melatonin supplements in the evening extends the duration of my time asleep and subjective fatigue given a consistent bedtime.
- To determine if taking melatonin supplement and/or sleeping longer affects subjective fatigue, blood glucose, heart rate variability, or pulse
- Approach: here
- Status: Week 3 complete
Data:
Blood
Body
Sleep
Methods:
Measurements: See summary section above
Data Processing & Visualization. Data was visualized using Tableau.
Data: here
– QD
