The dark side of improving your metabolism

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In the past few years, I’ve seen an increasing number of health and fitness influencers talking about fixing their metabolism. For some, this means selling supplements like Foodology’s COLOLOGY CUT JELLYOr NAD+ pills to improve insulin sensitivity, or powders that claim to “balance your hormones.” Currently, my TikTok FYP is full of girls talking about viral Korean Switch on diet -A seemingly brutal regimen of intermittent fasting, protein shakes, and tofu. An obesity researcher has allegedly designed a diet that will “reset your metabolism.”

It’s easy to look past these diet fads. What catches my attention is the verbiage. “Improve your metabolism.” What is the purpose behind this? And where the alarm bells start ringing is when the algorithm gets confused in a video of an influencer talking about improving their metabolism using continuous glucose monitors (CGMs).

Continuous glucose monitors are small, wearable devices that measure glucose levels in the interstitial fluid just under the skin. They are life-saving devices for diabetics, and now they are Available without a prescriptionthey can be useful tools for people with prediabetes and type 2 diabetes who are not insulin dependent. Its usefulness here is undeniable.

The bigger question — and one I’ve been researching for more than a year — is whether there are tangible benefits for people who are neither diabetic nor diabetic. I’ll dive into that soon, but for now, let me tell you how using CGMs last year almost ruined my relationship with food.

I think a lot about food before any holiday. Some years, that’s all I think about. But not in a fun, “Oh, I can’t wait for a bite of stuffing or pumpkin pie!” kind of way. Think more about the infernal question “What will I allow myself to eat?” Or “Is there a race I can participate in to mitigate the damage?”

I don’t think I’m alone in that. Whether it’s to lose weight or manage a condition, anyone who diets will tell you that holiday feasts can be a major source of anxiety. Eating a delicious meal can trigger waves of guilt, especially if you have trouble controlling portions. Personal discipline isn’t always a good thing either. I will never forget the look of pain on my mother’s face when I refused a slice of the mini cheesecake she bought only For me one birthday.

I wore a CGM to Thanksgiving dinner last year. My relatives were curious, but cautiously supportive. But I noticed that I was hesitant to eat certain foods, knowing how high my glucose was. Normally, I enjoy mashed potatoes with gravy. I love Ocean Spray Canned Cranberry Jelly with Kamel Kiani. This sweet potato casserole with marshmallows is amazing. To make my wife feel welcome, my Korean family prepared pretzel salad—an unholy Southern concoction of cool whip, cream cheese, frozen strawberries, buttered pretzels, and cream cheese. Jill-O. (Yes, my in-laws insist it’s a “salad” and serve it as a main course, not dessert.)

Instead of piling my plate with my favorites, I ate half a plate of actual Salad, side dressing, 1/4 bowl of protein, and 1 slice of canned cranberry jelly. I nursed half a glass of wine all night. When my aunt got desperate and urged me to eat more, I checked two separate CGM apps to see if I could eat another plate. I argued with myself in my head. Maybe I can? I was doing my usual Turkish jog that morning, and although I treated myself to a Wawa Gobler bowls After that, it only cost 620 calories and caused a modest rise in glucose. I walked into dinner with a borderline low glucose level. Maybe I could offer to run an errand and sneak out for a 10-15 minute walk before leaving?

Then, in the morning, I won’t have to justify a less-than-favorite summary as a “one-time vacation.” I can safely say that I had a “healthy” Thanksgiving. Doctors often recommend loading your plate with leafy greens, prioritizing protein and fiber, and limiting processed sugars. All the things I did. I have been training regularly and I ran a 5k that morning. Research has shown that walking after eating enhances it Your metabolism Significantly. Limiting alcohol is good.

I had half A second plate, mostly to appease my aunt, leaving half the dessert. My glucose charts looked good at the end of the night. I’m determined to do better this Christmas. True to my word, I did the exact same thing a month later. And on my birthday. For the latter, I didn’t allow myself to eat cake.

A year later, I had time to think. On the surface, I crushed last year’s holidays. In fact, I didn’t enjoy a single bite. I didn’t appreciate the effort my family put into preparing a home cooked meal. I don’t even remember much of the time I spent with my loved ones, as my mind was so preoccupied with my glucose levels. And why? After all these months, my metabolism was right optimum?

Ironically, after I lost about 15 pounds before my CGM test, I started gaining weight. I found myself skipping meals, especially breakfast, often. It was frustrating to deny myself the occasional dessert or after-dinner snack and wake up with glucose levels higher than ideal. I found ways to avoid eating out or socializing. It wasn’t until my running performance started to really decline that I realized I was falling back into my old disordered eating habits – habits I used to engage in often difficult To kick and returned very stealthily. Things weren’t adding up. I made an appointment with the doctor shortly after. Two months and numerous tests later, we are still trying to figure out why my metabolism isn’t working properly and how to fix it.

This is not a categorical rejection of CGMs. Like any wearable device, it is a tool. I firmly believe that many people – especially self-measurement nerds and people embarking on a lifestyle change – may find it useful. Working with my doctor to find a treatment that works is arguably a positive outcome.

We have to think critically about when, how and by whom to use these tools. CGMs can help many non-diabetics. And they will inevitably do so, too damage some people. That’s why I am This reaction was instinctive When Health Secretary RFK Jr. suggested earlier this year that every American should use wearable devices, he specifically highlighted continuous glucose monitors as a way to “take responsibility” for their health. Feeling that these tools are backed by scientific research adds another layer of complexity. Yes, there is a strong scientific basis. Yes, CGMs can be powerful tools. But it’s not a magic solution to any metabolic problem.

I’m lucky and self-aware enough to realize when tools are using me. However, it took me months to realize that I was no Someone who can use CGMs healthily while on vacation. And for me, improving my metabolism isn’t something I can do with a gadget. That’s all my experience in this field no It keeps me safe from health anxiety.

By the time you read this, I will have already gone on a turkey trot and eaten Thanksgiving dinner. I will not wear a CGM. I think I’m going to have some trouble loading my plate. But I also hope I’ve eaten two Slices of canned cranberry jelly and enjoy every bite.