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I lost more than five stone by checking my blood sugar

From Midlife Fitness Files: The Telegraph’s health series, where we glean advice from midlifers as they talk us through their weekly regime

Pat Phelan

Nearly 23 years ago, I became sober after a long battle with drink, but quickly replaced my addiction to alcohol with one for food. It was miserable: I was never full, always hungry and always reaching for sugar. My brain felt like it was permanently foggy, and I was always so tired. I weighed 18 stone (252lbs), and I really hated it. But no matter what diet I tried, after a few weeks, I’d slip back into my usual habits.

Then I met a trainer who tested my blood sugar before our sessions. If he saw my blood sugar had spiked, he’d ask me what I’d just eaten and suggest a walk or a workout to get them back down again. It made me think: what if there was something that could measure your blood sugar levels continuously and show you the effect of that food?

I am a tech entrepreneur, so I made a rudimentary blood glucose monitor that measured my blood sugars throughout the day and transmitted the results to my trainer. Seeing the results in real time really provided the motivation I needed to change my eating habits.

I started by eating more regularly. Previously I’d be so busy (I am on a plane three times a week and often in meetings all day) that I wouldn’t eat anything until 4pm, then I’d have a big, blow-out meal. Now I make sure that I eat proper meals at regular timings. If I eat out at restaurants, I pick the healthy option and I rarely eat after 7pm – my gut needs time to rest.

I also cut out all the snacks and sugar, and upped my protein, which is important for those of us in midlife. I found it really filled me up. But aside from the general rules, which benefit everyone, I found some surprising results, such as bananas and onions really make my blood sugar spike, as does oat milk – things you think are healthy, it turns out, don’t work for my body. I loved how personalised I could make my diet.

Now we’ve tested the prototype on a variety of people, not just me, and 18 months on it’s now a device powered by AI, so my prompts these days are from the machine, rather than my trainer, but they still work to change my behaviour. Last night I had a meal that sent my blood sugars soaring; I got a notification telling me to go for a walk for 30 minutes. But I rarely eat “badly” anymore; learning about nutrition has almost rewired my brain.

I love being at my new weight of 12st 10lb (178lbs), which I’ve maintained for the last 18 months. I’ve always loved clothes, but now I don’t have to shop in the XXL section or feel embarrassed about my size. The energy I now have is amazing. This journey has literally been life-changing.

My workout week

I do an hour of cardio most days because I love how it makes me feel. I add in weights for 30 minutes once or twice a week.

What I eat in a day

I eat simply because I find it easier, but try to keep my protein high and eat at regular intervals.

Breakfast: Omelette

Late-morning snack: A protein shake with almond butter

Lunch: Meat and salad, including sprouts when I can.

Dinner: Fish and vegetables and a shake to finish.

Lifestyle aids

Carbs: I eat them in moderation. I’m not on a keto diet but I have found, personally, that lowering my carb intake made me healthier and feel sharper.

Caffeine: I love coffee and have about three a day

Alcohol: I don’t drink.

Sleep: I get about 6½ hours sleep, but the depth of my sleep has improved.

Pat Phelan used limborevolution.com

https://www.telegraph.co.uk/health-...ng-blood-sugar/