Tracking (and Hacking) My Glucose
2014 Quantified Self Europe Conference

May 10, 2014


Bob Troia
@QuantifiedBob
www.quant...
Fasting Plasma Glucose Guidelines
American Diabetes Association: 70 – 130(!) mg/dL (3.9-5.6 mmol/L)
Life Extension Foundat...
Fasting Plasma Glucose Guidelines
American Diabetes Association: 70 – 130(!) mg/dL (3.9-5.6 mmol/L)
Life Extension Foundat...
Oxaloacetate
@QuantifiedBob2014 QS Europe
+
 +
How did I do it?
@QuantifiedBob2014 QS Europe
What did I do?
I took daily fasting glucose readings over a period of 7...
+
 +
How did I do it?
@QuantifiedBob2014 QS Europe
What did I do?
I took daily fasting glucose readings over a period of 7...
@QuantifiedBob2014 QS Europe
Baseline Fasting Glucose, First 30 Days (mg/dL)
@QuantifiedBob2014 QS Europe
Fasting Glucose Pre/Post Oxaloacetate (mg/dL)
@QuantifiedBob2014 QS Europe
Average Fasting Glucose by Day of Week (mg/dL)
@QuantifiedBob2014 QS Europe
@QuantifiedBob2014 QS Europe
X	
  
X	
  
@QuantifiedBob2014 QS Europe
@QuantifiedBob2014 QS Europe
@QuantifiedBob2014 QS Europe
Average Fasting Glucose by Day of Week (mg/dL)
@QuantifiedBob2014 QS Europe
Repeat w/ Oxaloacetate = FAIL!
@QuantifiedBob2014 QS Europe
September January
Repeat w/ Oxaloacetate = FAIL!
@QuantifiedBob2014 QS Europe
September January
@QuantifiedBob2014 QS Europe
Daily Steps – Basis B1 vs. Moves App
@QuantifiedBob2014 QS Europe
Daily Steps – Basis B1 vs. Moves App
@QuantifiedBob2014 QS Europe
Daily Fasting Glucose (mg/dL)
@QuantifiedBob2014 QS Europe
Daily Fasting Glucose (mg/dL)
Austin
Jackson Hole
San Francisco
@QuantifiedBob2014 QS Europe
Daily Fasting Glucose (mg/dL)
Austin
Jackson Hole
San Francisco
@QuantifiedBob2014 QS Europe
@QuantifiedBob2014 QS Europe
•  Oxaloacetate works… but only see benefits in conjunction with
intense, interval-type exercise
•  Mondays suck, weekends...
•  Oxaloacetate works… but only see benefits in conjunction with
intense, interval-type exercise
•  Mondays suck, weekends...
•  Oxaloacetate works… but only see benefits in conjunction with
intense, interval-type exercise
•  Mondays suck, weekends...
•  Continuous monitoring - 24/7 readings (before/during/after
meals, exercise, sleep, sex)
•  Effects of sitting all day v...
•  Continuous monitoring - 24/7 readings (before/during/after
meals, exercise, sleep, sex)
•  Effects of sitting all day v...
Thanks! / Bedankt!
Bob Troia
@QuantifiedBob / @BobTroia
www.quantifiedbob.com
bob@quantifiedbob.com
@QuantifiedBob2014 QS ...
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Bob Troia: Understanding My Blood Glucose

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After learning he had an elevated risk for contracting Type 2 Diabetes, Bob starting tracking daily glucose measurements, exercise, diet, and supplements.

Presented at the 2014 Quantified Self Europe Conference.

Published in: Health & Medicine
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Bob Troia: Understanding My Blood Glucose

  1. 1. Tracking (and Hacking) My Glucose 2014 Quantified Self Europe Conference May 10, 2014 Bob Troia @QuantifiedBob www.quantifiedbob.com
  2. 2. 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!) @QuantifiedBob2014 QS Europe
  3. 3. 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!) @QuantifiedBob2014 QS Europe
  4. 4. Oxaloacetate @QuantifiedBob2014 QS Europe
  5. 5. + + How did I do it? @QuantifiedBob2014 QS Europe What did I do? I took daily fasting glucose readings over a period of 7 months.
  6. 6. + + How did I do it? @QuantifiedBob2014 QS Europe What did I do? I took daily fasting glucose readings over a period of 7 months.
  7. 7. @QuantifiedBob2014 QS Europe
  8. 8. Baseline Fasting Glucose, First 30 Days (mg/dL) @QuantifiedBob2014 QS Europe
  9. 9. Fasting Glucose Pre/Post Oxaloacetate (mg/dL) @QuantifiedBob2014 QS Europe
  10. 10. Average Fasting Glucose by Day of Week (mg/dL) @QuantifiedBob2014 QS Europe
  11. 11. @QuantifiedBob2014 QS Europe
  12. 12. X   X   @QuantifiedBob2014 QS Europe
  13. 13. @QuantifiedBob2014 QS Europe
  14. 14. @QuantifiedBob2014 QS Europe
  15. 15. Average Fasting Glucose by Day of Week (mg/dL) @QuantifiedBob2014 QS Europe
  16. 16. Repeat w/ Oxaloacetate = FAIL! @QuantifiedBob2014 QS Europe September January
  17. 17. Repeat w/ Oxaloacetate = FAIL! @QuantifiedBob2014 QS Europe September January
  18. 18. @QuantifiedBob2014 QS Europe
  19. 19. Daily Steps – Basis B1 vs. Moves App @QuantifiedBob2014 QS Europe
  20. 20. Daily Steps – Basis B1 vs. Moves App @QuantifiedBob2014 QS Europe
  21. 21. Daily Fasting Glucose (mg/dL) @QuantifiedBob2014 QS Europe
  22. 22. Daily Fasting Glucose (mg/dL) Austin Jackson Hole San Francisco @QuantifiedBob2014 QS Europe
  23. 23. Daily Fasting Glucose (mg/dL) Austin Jackson Hole San Francisco @QuantifiedBob2014 QS Europe
  24. 24. @QuantifiedBob2014 QS Europe
  25. 25. •  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? @QuantifiedBob2014 QS Europe
  26. 26. •  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? @QuantifiedBob2014 QS Europe
  27. 27. •  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? @QuantifiedBob2014 QS Europe
  28. 28. •  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? @QuantifiedBob2014 QS Europe
  29. 29. •  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? @QuantifiedBob2014 QS Europe
  30. 30. Thanks! / Bedankt! Bob Troia @QuantifiedBob / @BobTroia www.quantifiedbob.com bob@quantifiedbob.com @QuantifiedBob2014 QS Europe
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