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Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference May 10, 2014 Bob Troia @QuantifiedBob www.quantifiedbob.com

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Page 1: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Tracking (and Hacking) My Glucose

2014 Quantified Self Europe ConferenceMay 10, 2014

Bob Troia @QuantifiedBob

www.quantifiedbob.com

Page 2: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Fasting Plasma Glucose Guidelines

American Diabetes Association: 70 – 130(!) mg/dL (3.9-5.6 mmol/L)

Life Extension Foundation: 70 – 85 mg/dL (3.9-4.7mmol/dL)

Me: 85 mg/dL (ok, but not ideal!)

@QuantifiedBob 2014 QS Europe

Page 3: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Oxaloacetate

@QuantifiedBob 2014 QS Europe

Page 4: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

+ +

How did I do it?

@QuantifiedBob 2014 QS Europe

What did I do?I took daily fasting glucose readings over a period of 7 months.

Page 5: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

@QuantifiedBob 2014 QS Europe

Page 6: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Baseline Fasting Glucose, First 30 Days (mg/dL)

@QuantifiedBob 2014 QS Europe

Page 7: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Fasting Glucose Pre/Post Oxaloacetate (mg/dL)

@QuantifiedBob 2014 QS Europe

Page 8: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Average Fasting Glucose by Day of Week (mg/dL)

@QuantifiedBob 2014 QS Europe

Page 9: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

@QuantifiedBob 2014 QS Europe

Page 10: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

X

X

@QuantifiedBob 2014 QS Europe

Page 11: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

@QuantifiedBob 2014 QS Europe

Page 12: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

@QuantifiedBob 2014 QS Europe

Page 13: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Average Fasting Glucose by Day of Week (mg/dL)

@QuantifiedBob 2014 QS Europe

Page 14: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Repeat w/ Oxaloacetate = FAIL!

@QuantifiedBob 2014 QS Europe

September January

Page 15: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

@QuantifiedBob 2014 QS Europe

Page 16: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Daily Steps – Basis B1 vs. Moves App

@QuantifiedBob 2014 QS Europe

Page 17: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Daily Fasting Glucose (mg/dL)

@QuantifiedBob 2014 QS Europe

Page 18: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Daily Fasting Glucose (mg/dL)

Austin

Jackson Hole

San Francisco

@QuantifiedBob 2014 QS Europe

Page 19: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

@QuantifiedBob 2014 QS Europe

Page 20: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

•  Oxaloacetate works… but only see benefits in conjunction with intense, interval-type exercise

•  Mondays suck, weekends are awesome! •  Playing soccer has an effect on lowering fasting glucose the

following day

What did I learn?

@QuantifiedBob 2014 QS Europe

Page 21: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

•  Oxaloacetate works… but only see benefits in conjunction with intense, interval-type exercise

•  Mondays suck, weekends are awesome! •  Playing soccer has an effect on lowering fasting glucose the

following day •  Alcohol does not seem to have a significant effect •  Travel seems to negatively affect glucose for several days –

oxaloacetate may help •  Most devices never 100% accurate (or even 95%) but as long

as they are consistently off can still see trends

What did I learn?

@QuantifiedBob 2014 QS Europe

Page 22: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

•  Oxaloacetate works… but only see benefits in conjunction with intense, interval-type exercise

•  Mondays suck, weekends are awesome! •  Playing soccer has an effect on lowering fasting glucose the

following day •  Alcohol does not seem to have a significant effect •  Travel seems to negatively affect glucose for several days –

oxaloacetate may help •  Most devices never 100% accurate (or even 95%) but as long

as they are consistently off can still see trends

•  Failure != FAIL J - can be some very valuable data (or force you to look at your data in other ways)

What did I learn?

@QuantifiedBob 2014 QS Europe

Page 23: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

•  Continuous monitoring - 24/7 readings (before/during/after meals, exercise, sleep, sex)

•  Effects of sitting all day vs. standing •  Sleep, stress/HRV, mood •  Test out other natural supplements known to regulate

glucose (berberine, pterostilbene, etc.) •  Track other diet variables (low/med/high carb days), specific

ingredients, meal times, etc. •  Environmental impact (indoor air quality, time outdoors)

What will I do NEXT?

@QuantifiedBob 2014 QS Europe

Page 24: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

•  Continuous monitoring - 24/7 readings (before/during/after meals, exercise, sleep, sex)

•  Effects of sitting all day vs. standing •  Sleep, stress/HRV, mood •  Test out other natural supplements known to regulate

glucose (berberine, pterostilbene, etc.) •  Track other diet variables (low/med/high carb days), specific

ingredients, meal times, etc. •  Environmental impact (indoor air quality, time outdoors)

What will I do NEXT?

@QuantifiedBob 2014 QS Europe

Page 25: Tracking (and Hacking) My Glucosemedia.quantifiedself.com/slides/0194_BTroia_Tracking(Hacking)Gluc… · Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference

Thanks! / Bedankt!

Bob Troia @QuantifiedBob / @BobTroia

www.quantifiedbob.com [email protected]

@QuantifiedBob 2014 QS Europe