I always thought that Dark Chocolate was basically well.... just Dark chocolate. So I was wrong in a big way. I was thinking about buying some Dark chocolate as an X-mas present and went to Googletown to get some info. I quickly found that the standard names in chocolate are not really considered top-shelf by aficionados of this delicious derivative of the coccoa bean. I found the website Bar and Cocoa

Wow, I went nuts. I ordered 20 bars at an average cost of $9 !!!

That is a lot of coin, but it is a substitute for a sugar-laden dessert. At least that is how I justified it. I also use them for unique gifts. Here is a quick link for Dark chocolate bars, plain or with salt, that have won an award.  HERE. I have tried a few and they are fantastic!

This is one of those things that is simple to do and just works. Seems like it could be a big challenge but .....it isn't. 

Step-By-Step

1. Log on to the Dexcom Stelo website here, and fill out the questions to affirm that you are not a diabetic using it to manage therapy
2. Receive your first two CGMs in the mail.

3. Download the Stelo app to your phone.
4. Take the monitor/applicator out of box, wipe arm with alcohol, screw off top of the applicator, hold the applicator firmly against your arm and push the button. 

5. There is an extra patch in the box to help secure the CGM

6. Open the app and follow steps to start a new sensor. Take a photo of the code on the application as directed

6. A message will pop up asking if it is ok to pair with the new device. Make sure your phone has bluetooth turned on.

7. The CGM takes 20minutes to warm up and then results can be seen in the app.

8. Change your life, regain your health

Metabolic Syndrome leads to high blood pressure, cancer, Alzheimer's disease, heart disease, Diabetes, chronic inflammation, and shortened life span. It is a worldwide pandemic with over 50% of adults being affected.  In some populations, 80% of adults may have insulin resistance, which is part of Metabolic Syndrome. Metabolic syndrome is a cluster of conditions including abdominal obesity, high blood pressure, Elevated blood sugar, High Triglycerides, Low HDL.  

I see patients everyday who have metabolic syndrome, yet.

I have yet to see a single one of these patients who is monitoring their glucose with a continuous glucose monitor (CGM)!

I regularly ask patients with Metabolic Syndrome, pre-diabetes, and type 2 diabetes what their primary physician has recommended. I have not encountered any patient who has received advice regarding fructose and detailed steps to live a sustainable healthy lifestyle. Typically they are told to lose some weight by eating less and exercising. The physicians appear to be stuck in the ancient notion that weight gain/loss dis based on calories consumed vs calories burned. This ignores the past 20 years of research! Storage of fat is 100% dependent on insulin. High insulin levels promote fat storage. This is why consuming 1,000 calories of fat creates less fat storage than consuming 1,000 calories of sugar; Sugar elevates insulin much more than fat does. This is not new information.

CGM monitoring has been shown to improve glucose control in type 2 DM, so why aren't physicians advising patients to use them? 

Continuous glucose monitoring in adults with type 2 diabetes: a systematic review and meta-analysis.Jancev M, Vissers TACM, Visseren FLJ, van Bon AC, Serné EH, DeVries JH, de Valk HW, van Sloten TT.Diabetologia. 2024 May;67(5):798-810. Showed improved glucose control over traditional monitoring methods. 

Insurance only pays for CGM if patients have insulin dependent diabetes. Other patients have to pay directly or use an HSA. I pay about $90/month for mine. I consider it a bargain to markedly reduce my risk of Metabolic Syndrome and all of the diseases associated with it. The cost of managing any of these diseases can be astronomical. If you get Alzheimer's you aren't going to point out how much you saved by not monitoring your glucose! Who wants a tombstone saying "Died 20 years early, after years of poor health, but saved hundreds of dollars by not getting a CGM!"

My recommendations:

1. Monitor your glucose with CGM (Dexcom Stelo)
2. Learn how your body responds to various foods and activities 
3. Eliminate all sugar and replace it with Allulose
4. Get some exercise. Walking after a meal is especially useful.
5. Adjust you diet to reduce spikes that go above 140.
6. Minimize alcohol consumption
7. Absolutely stop smoking
8. Place a high priority on high quality sleep
9. Watch videos/read about Fructose and

CGM has continued to radically change my health. I now have an Apple Watch that shows me my current glucose level.

While I learned about my response to various foods and routines pretty quickly with CGM monitoring, I have found that continuing to use a CGM makes it much easier to sustain my effort. There is something very motivating about seeing the actual results of what I am eating and getting a notification if my glucose is spiking. I used to love a big bowel of pasta, now I see it as a giant glucose spike and it just isn't as appealing as it once was. I will still eat pasta but I make sure to consume protein, fiber, and oil/fat beforehand, to minimize the effect of my glucose. I will sometimes eat dessert, but the portion is reduced and I limit what I consume to really special items. The understanding the harmful effects of fructose and elevated insulin is eye-opening and the constant monitoring makes it so much easier to be mindful of what I eat. Imagine driving a car that has no gauges for oil or temp; you could easily be ruining your engine without even knowing it. This would be absolutely crazy, yet we do exactly this with our bodies! 

I started my journey with a daily profile that looked like this 

My baseline was elevated and my "healthy" lunch and dinner resulted in big glucose spikes. I was exercising everyday.  This past week my profile is markedly different.

Here are the stats

My glucose avg. dropped from 135 to 92. That is a 32% drop! I feel better and I am not hungry. I don't feel like I am depriving myself of anything. I wish I had started this a long time ago!

There is a worldwide pandemic that is causing obesity, Alzheimers, heart disease, IBS, cancer, fatty liver, hypertension and more. 50% of adults have it and now it is being seen in children. It is lumped into an entity called Metabolic Syndrome. The primary driver of this disease is Fructose, which is found in sugar, honey, corn syrup, maple syrup etc..

It is addictive, like tobacco, alcohol, or heroin; it is the only sugar that triggers a dopamine response even in animals where taste has been blocked. The linkage between Fructose and disease is clear and quite real. The mechanisms have been repeatedly demonstrated in animals and human models. Metabolic syndrome is far more dangerous than COVID yet it receives very little attention in the news. Check the references I have linked to and you can see the relationship between Fructose and declining health is quite real. This is just crazy. I wish I had know about this years ago. I am now trying to undue that damage I did to myself with years of consuming a metabolic poison.

Great comprehensive overview. Metabolic Health