Test 1:
I started the test with an apple as my evening snack. As expected, my glucose levels quickly spiked by 42 mg/dl, followed by a rapid drop.

Test 2:
I ate the apple at the same time as in Test 1 but added a 20-minute brisk walk immediately afterward. This time, my glucose levels spiked by only 27 mg/dl—a 35% improvement.

Key takeaway:

Walking after a carb-rich meal can significantly help reduce glucose spikes.
Test 3:

Tested Apple again today, but mixed it with 200gm greek yogurt and 50gm cottage cheese - results were excellent!

Only a slow 18 mg/dl spike vs. 42 points with just the apple.

Key takeaway:

Avoid eating naked carbs! Pair carbs with protein and fats for better glucose control.

Day 1 Results:

Results are in, revealing a mix of expected and surprising findings.

Note that the graph is in mmol/L, but all values mentioned in this post will be in mg/dL (1 mmol/L = 18 mg/dL)

Let's dive in 👇

Fasting for 18 hours (8 PM – 2 PM)

During the fast:

* Black coffee at 9:50 am and 12:30 pm had no impact on glucose levels, as anticipated 🟢🟢

* Towards the end of the fast, glucose levels dropped to around 60 mg/dL, though I wouldn't have noticed without a sensor

1st Meal (2 pm):
Lunch was full of high quality protein and fat: a 4 egg omelette with paneer bhurji and avocado.

There was a slow & steady release of energy with no spikes. Glucose levels remained under 100 🟢🟢

Snack (5:30 pm):
Consuming 2 whole oranges led to a slightly surprising result; glucose levels rapidly increased from ~78 to ~125 🔴🔴

This revelation was eye opener for me, enough evidence to put oranges on my avoid list.

Mystery: Why did glucose drop and spike again around 7 pm.

2nd Meal (8:30 pm):

200g Greek yogurt (20g fat, 15g protein) with chicken curry and rice.

Started the meal with yogurt to observe the effects of protein and fat before introducing carbs.

Although mixing of protein and fat with carbs helped a bit in terms of speed of digestion, it resulted in a glucose spike of approximately ~135 🟢

Next time, will try rice without high protein and fat to see the difference.

In Summary:

* Low-carb meal won hands down
* Combining protein and fat with carbs showed some benefits
* Whole oranges, contrary to common belief, did not perform as well in sugar spike as anticipated.

@shashiiyengar @mindmusclepro @hyderabaddoctor @Wegiveyouhealt1 @baxirahul @sandeepvarma15 @SahilKapoor @dlifein @KamathGurudutt

Day 2 Results:

Fasted for ~16 hours (from 8:30 PM to 12:15 PM).

Noticed intermittent spikes during fasting, primarily attributed to liver releasing glycogen stores when glucose levels were low.

1st Meal (12:15 pm):
 
Whey protein shake with 150 ml of milk, 2 spoons of chia seeds, and 1.5 scoops of sugar-free whey protein.

Experienced a gradual and consistent release of energy with no spikes, and glucose levels remained below 100 🟢🟢

Lunch (2 pm):
 
Visited the Shri Venkateswara (Balaji) temple, where lunch consisted of sambhar rice and curd rice prasadam.

Despite being predominantly carb-heavy, glucose spikes did not exceed 126, protein shake may have played a role in mitigating the spike.
 
Planning to explore meals with higher carbs, without protein and fat intake along or before the meal. 🟢

Dinner (6:30 pm):

Opted for a hot pot meal at a restaurant, chicken, veggies, and some Japanese pasta. Overall, it was a low carb meal that did not result in any big spikes. 🟢🟢

 
Learning:

If you intend to consume carbs, pair them with protein

"5 Steps to a Better and Healthier Life"; these steps have worked for me so far, and I plan to keep them up in 2023.

1. Focus on diet

Diet is critical to your health and well-being. Every time you eat or drink, you are either feeding disease or fighting it • Avoid highly processed foods: processed foods are high in sugars, refined carbs, and low on fiber and nutrition, They raise blood glucose levels, causing a spike in insulin, leading to obesity, diabetes and heart disease

• Be very cautious with the food that comes in a box

As we move into the new year, I would like to share one practice that brought profound benefits to my mind and body in 2022, hope it brings similar benefits to others in 2023.

I have been on intermittent fasting (IF) for around 5 months. During this period, my body weight is down from 78kg to 70kg
Body fat is down by 4% (28% to 24%), despite doing vigorous endurance exercises and Ironman triathlons, I have never gone below 25% body fat in the last 15-20 years, so this is a significant achievement for me personally.

visceral fat down from 10 to 7

Finished reading this little gem with my daughters, reading together as a family has become a norm now and I love it😀

‘The richest man in Babylon’ was written almost 100 years ago but its learnings are still as relevant and applicable as they were in 1926.

Time for a 🧵 Book dispenses financial advice through a collection of parables set 4,000 years ago in ancient Babylon and is regarded as one of the best books for personal finance and wealth creation.

Must read for everyone in their 20s.

Here are our key learnings from the book.

My daughter has just finished reading 'Atomic Habits' and I have started to observe a few changes in her behavior, most notably, she is now better prepared for Sat 7AM swim session. Her swim bag and costume are right by her bedside the night before. I was impressed by this tiny change so asked her to summarise the book for me. I found it very impactful for behavior change and building new habits so sharing here
@dmuthuk @unseenvalue @nishkumar1977 @connectgurmeet @ishmohit1 if you find it useful, kindly like or RT so that it reaches the wider audience.

Absolutely stunning numbers from #SAIL.

Q2'22 net profit jumped by 10x to 4.3k crore🔥

SAIL is available at a very attractive valuation, Price/Sale 0.5 & EV/EBIDTA 3.2

Strong re-rating candidate

Time for a thread covering key points from the earnings call 👇👇 @nishkumar1977 * SAIL has clocked best ever turnover in any Qtr.
* Company has given best ever quarterly EBIDTA, PBT, and PAT
* Debt reduction from 51k to 22k crore. That's phenomenal 👌 D/E is down to 0.44
* Mgmt target to be net debt free by Jun'22 👌

The donkey told the tiger, "The grass is blue."

The tiger replied, "No, the grass is green ."

The discussion became heated, and the two decided to submit the issue to arbitration, so they approached the lion.

@unseenvalue @ishmohit1 @nishkumar1977 @dmuthuk As they approached the lion on his throne, the donkey started screaming: ′′Your Highness, isn't it true that the grass is blue?"

The lion replied: "If you believe it is true, the grass is blue."