How does the time until the next sensor in the Premium package actually work?
🚀 After the sensor: how to implement your new habits sustainably and achieve all your health goals!
The time spent with the CGM sensor provides us with valuable insights into individual blood glucose reactions. Regardless of whether you have reduced blood sugar spikes, optimized your meals or improved your metabolic flexibility - now the exciting phase begins in which you firmly integrate these findings into your everyday life. You can find out exactly how this can work and how you can make the most of the time until your next check-in here in this blog.
Today we take a look at strategies for different goals: Alleviate menopause symptoms, increase insulin sensitivity, maximize energy and establish long-term good habits. 💪 Here we go!
🔥 What does a typical week after the sensor look like?
After the intensive experimentation phase with the sensor, it's time to stick with it and create a routine! Here are the key points:
🎯 Nutrition: your key to stability and energy
Use the findings from the sensor phase to continue to plan your meals consciously. Here are a few tips to keep your blood sugar, energy and hormones in balance:
Breakfast:
- Quark with linseed and cinnamon 🍧
- Scrambled eggs with vegetables 🥚🥦
- Protein bread with avocado and tomatoes 🥑🍅
Choose your favorite combination and make it part of your routine. This will save you time in the morning and give you the best possible start to the day.
Lunch:
With little time, this is the perfect opportunity to focus on lean proteins, colorful vegetables and healthy fats. Examples:
- Pulses with pesto 🌱
- Mozzarella or feta with olive oil and herbs 🧀
- Chicken breast or steak with a quick yogurt sauce 🥩
Dinner:
Don't plan your dinner too late - ideally 3-4 hours before bedtime. Keep it light and filling with a mix of protein and vegetables to keep blood sugar stable and give your body time to recover.
💡 Tip: Frozen vegetables save time and are still rich in nutrients. Meal prep can help you stay in control on stressful days.
👟 Movement: Your game changer
Exercise is crucial to stabilize blood sugar and maximize energy. Incorporate short, regular sessions into your daily routine:
- After meals: Go for a 10-minute walk to minimize blood sugar spikes.
- Strength training or Pilates: Two to three times a week for better insulin sensitivity and more muscle mass.
- Integrate into everyday life: Use stairs, short workouts or simple stretching exercises to stay active. Every movement counts! 🏃♀️💪
😴 Sleep & recovery: your turbo for energy and hormones
Restful sleep is essential for your metabolism and your hormones. Here are a few tips:
- Fixed bedtimes: If possible, go to bed at the same time every day.
- Evening routine: Avoid blue light and instead treat yourself to relaxation with a book or a breathing exercise. 📖🧘
- Track sleep quality: Use the app to see how your evening habits affect your recovery.
Yours is to increase your🩸 insulin sensitivity or alleviate menopause symptoms?
Typically, insulin sensitivity decreases during menopause, but there can also be other reasons, such as PCOS or long-term obesity, etc. These key points of your new routines will help you to introduce sustainable strategies to change your behavior:
- Give preference to slow carbohydrates: Whole grain products, quinoa and pulses keep your blood sugar stable.
- Intensify exercise: Regular, moderate activity improves your insulin response.
- Reduce stress: Chronic stress can promote insulin resistance. Find relaxation techniques that are good for you, e.g. meditation or walks.
- Food supplements: Magnesium or omega-3 fatty acids can have a supportive effect (after consulting your doctor).
📲 Keep tracking: Your body feeling as a sensor
You can monitor your progress even without a CGM sensor:
- Meals & symptoms: Note how you feel after different meals. Feeling hungry? Energy? Satisfaction? All this will give you valuable information.
- Use the app: The Hello Inside app helps you to keep track and recognize patterns.
- Reflect: Which strategies work particularly well? Write down your findings so that you can stick with them in the long term.
💡 Conclusion: consolidating your successes
The post-sensor phase is an exciting time in which you can consolidate your new habits. Whether you want to improve your insulin sensitivity, alleviate menopause symptoms or simply have more energy in everyday life - the keys lie in a conscious diet, regular exercise and mindful self-reflection.
We look forward to hearing about your experiences and continuing to accompany you on your journey. 🌟
📢 Community Tip: Share your progress and questions in your community, do the next cycle with your partner in crime (there's even a great discount for this at the moment), and get inspiration from others who are going down the same path. It's easier together! 💙
👉 Start your next phase with Hello Inside now and stay tuned!
