How does the time until the next sensor work in the premium package?
🚀 After the sensor: How to sustainably implement your new habits and achieve all your health goals!
Time spent with the CGM sensor provides us with valuable insights into individual blood sugar responses. Whether you've reduced blood sugar spikes, optimized your meals, or improved your metabolic flexibility – now begins the exciting phase in which you integrate these insights into your daily routine. Learn exactly how this can work and how to make the most of the time until your next check-in in this blog post.
Today we'll take a look at strategies for various goals: relieving menopause symptoms, increasing insulin sensitivity, maximizing energy, and establishing good long-term habits. 💪 Let's get started!
🔥 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 establish a routine! Here are the key points:
🎯 Nutrition: Your key to stability and energy
Use the insights from the sensor phase to continue planning your meals mindfully. Here are a few tips to keep blood sugar, energy, and hormones in balance:
Breakfast:
- Quark with flaxseed and cinnamon 🍧
- Scrambled eggs with vegetables 🥚🥦
- Protein bread with avocado and tomatoes 🥑🍅
Choose your favorite combination and make it a routine. This will save you time in the morning and ensure the best possible start to your day.
Lunch :
If you're short on 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 leave 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 repair.
💡 Tip: Frozen vegetables save time while still being nutrient-dense. Meal prep can help you stay on top of things on busy days.
👟 Exercise: Your game changer
Exercise is crucial for stabilizing blood sugar and maximizing energy. Incorporate short, regular bouts into your daily routine:
- After meals: Take 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.
- Incorporate it into your daily routine: Use stairs, short workouts, or simple stretches to stay active. Every movement counts! 🏃♀️💪
😴 Sleep & Recovery: Your Turbo for Energy and Hormones
Restful sleep is essential for your metabolism and hormones. Here are a few tips:
- Set 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 breathing exercises. 📖🧘
- Track sleep quality: Use the app to see how your evening habits affect your rest.
Yours is to increase your🩸 insulin sensitivity or relieve symptoms of menopause?
Typically, insulin sensitivity decreases during menopause, but it can also have other causes, such as PCOS or long-term obesity, etc. To initiate sustainable strategies for behavior change, these key points of your new routines will help you:
- Prefer slow carbohydrates: Whole grain products, quinoa, and legumes keep your blood sugar stable.
- Increase exercise: Regular, moderate activity improves your insulin response.
- Reduce stress: Chronic stress can promote insulin resistance. Find relaxation techniques that work for you, such as meditation or walking.
- Dietary supplements: Magnesium or omega-3 fatty acids may be helpful (after consulting your doctor).
📲 Continue 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? Satiety? All of this will give you valuable clues.
- Use the app: The Hello Inside app helps you keep track and recognize patterns.
- Reflect: Which strategies work best? Write down your insights to help you stick with them long-term.
💡 Conclusion: Consolidating your successes
The post-sensor phase is an exciting time in which you can solidify your new habits. Whether you want to improve your insulin sensitivity, alleviate menopausal symptoms, or simply have more energy in your daily life, the keys lie in a mindful diet, regular exercise, and mindful self-reflection.
We're excited to hear about your experiences and look forward to continuing to accompany you on your journey. 🌟
📢 Community tip: Share your progress and questions with your community, complete the next cycle with your partner in crime (there's even a great discount for that right now), and get inspiration from others on the same journey. It's easier together! 💙
👉 Start your next phase with Hello Inside now and stay tuned!
