<ul class="summary-list"><li>Continuous glucose monitors (CGMs) have become a hot wellness trend for people without diabetes.</li><li>Proponents say CMGs can help people make more personalized and proactive decisions about their health.</li></ul>Elite cyclist Tracey Jacobs knew something wasn't right when easy training rides started to feel like all-out efforts.Jacobs, 57, has national championship wins and more than two decades of training under her belt. But what should have been simple intervals started to leave her feeling bogged down and overwhelmed with fatigue."It was frustrating," she told Business Insider.The problem, it turns out, was her pre-workout habit of <a target="_blank" class="" href="https://www.businessinsider.com/why-low-carb-diet-bad-high-intensity-exercise-muscle-loss-2021-2">carb-loading</a> with sugary foods, partly from anxiety, and partly because she assumed that as a lean endurance athlete, she needed a quick source of energy to power her intense efforts.Eating too much sugar too quickly was backfiring, and Jacobs felt overloaded at first and then crashed later. She compared it to putting too much fuel in a car. "I was flooding my body with all this food and carbs within an hour, with no time to digest and hydrate," she said.Jacobs started monitoring changes to her blood sugar with the help of a device called a continuous glucose monitor — an increasingly trendy wearable.<a target="_blank" class="" href="https://www.businessinsider.com/i-wore-glucose-monitor-logged-food-what-it-was-like-2021-6">Continuous glucose monitors</a>, or CGMs for short, were FDA-approved in 1999 for people with diabetes to keep constant tabs on their blood sugar levels. A sensor, inserted just under the skin via a tiny needle, measures the glucose (sugar) in the fluid around the cells, and provides ongoing updates on.Until recently, you needed a prescription to get one. The <a target="_blank" class="" href="https://www.fda.gov/news-events/press-announcements/fda-clears-first-over-counter-continuous-glucose-monitor">FDA approved</a> them over-the-counter in March. Companies can now market CGMs to anyone, no prescription necessary — be it the 100 million Americans with prediabetes, or any of the other 200 million adults who want to harness their health.Naturally, as more people seek personalized solutions to optimize their bodies, the market for CGMs has skyrocketed. It is projected to more than double from an estimated value of $6.8 billion in 2023 to $20.2 billion in 2032, according to <a target="_blank" class="" href="https://www.gminsights.com/industry-analysis/continuous-glucose-monitoring-market">Global Market Insights</a>.Jacobs said a CGM, recommended by a fellow athlete, was a game changer. She was able to track how her body was responding to food, and use that data to perfect her training and performance. It was like tracking her heart rate or knowing her <a target="_blank" class="" href="https://www.businessinsider.com/vo2-max-explained-what-is-good-how-improve-2024-3">VO2 max</a>: It gave her a clearer insight into the inner workings of her body, and a sense of control.Working with a sports dietitian, Jacobs started tapping into more <a target="_blank" class="" href="https://www.businessinsider.com/carbs-heart-health-key-for-nutrition-wholegrain-over-processed-2023-3">complex carbs</a>, eating more, and eating earlier so she could have lasting energy. Her fatigue vanished. "After three hours of riding, I had a ton of energy, power in my muscles, and I didn't feel spikes of being up and crashing, I was just able to last longer, later," Jacobs said.<h2 id="9c1e9c0e-43c2-4063-a267-2c3f621ef37b">Why does blood sugar matter?</h2>Your <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/normal-blood-sugar-levels">blood sugar level</a> measures how much glucose is in your blood, which comes from breaking down carbohydrates you eat for energy.Balancing blood sugar is crucial for people with diabetes, who can face life-threatening consequences if their levels drop too low or spike too high.But wellness companies like Levels and Nutrisense increasingly argue that blood sugar is an important metric even if you don't have diabetes, since it ties into holistic lifestyle factors ranging from diet to sleep to exercise.Through various health tech products, these companies aim to offer consumers more insight into how their daily habits affect their blood sugar, and help them analyze patterns to land on what behaviors can help them feel and perform their best."Understanding your glucose patterns is like having an MRI on how all the sort of holistic features of your daily choices are working together to generate metabolic health," Dr. Casey Means, co-founder of <a target="_blank" href="https://streaklinks.com/B8xIVnzQkFEIoTQaKgdUxVrv/https%3A%2F%2Fwww.levelshealth.com%2F">Levels</a>, a health tech company with an app that syncs with CGMs, told Business Insider.Controlling blood sugar may also help people address chronic health issues to manage or prevent long-term illness.Gayle Pagano, a 56-year-old Florida resident, told Business Insider she started using a CGM through Nutrisense after struggling with weight gain and joint pain. She was edging towards prediabetes, and doctors wrote it off as a natural side effect of aging.<div type="image" title="A woman wearing a continuous glucose monitor and smiling while working out with resistance bands" height="2400" width="3600" msid="112762118" hostid="261" sizebytes="319556"></div>"I basically had to get sick to have coverage for getting sick," Pagano told Business Insider.After reading about how age-related hormone changes can affect blood sugar, she started tracking hers, and noticed a pattern. Eating refined carbs like bread spiked her blood sugar, and she felt worse. Even ostensibly healthy foods like salads seemed to be a problem if they were store-bought."It's been shocking. The things you would think are OK to eat, they're just not," she said.With the help of a nutritionist, she started making changes. Growing up in an Italian home, Pagano was reluctant to give up pasta, but found she could still enjoy some carbs with simple habits like making the noodles herself and eating protein first.Since then, she's lost 50 pounds, and saw dramatic improvements to her fasting glucose, fasting insulin, and A1c (a measure of average blood sugar levels).<h2 id="3def34a3-209e-4d69-b68c-604fa900d6af">Can you really prevent diseases by monitoring your blood sugar?</h2>Pagano isn't alone in struggling to get medical care in the gray area between borderline health metrics and an active diagnosis.In the typical healthcare paradigm, you may have to wait months or even years for regular checkups to detect a problem. Companies are positioning CGMs as a way to cut out the waiting game — what if you could proactively control your health before developing an illness?"By giving people access to their own health data, they can understand with a lot more clarity exactly where they stand and whether the choices they're making are having the impact that they want rather than having to wait six months or a year down the road for just a scrap of information given them to them by their doctor," Means said.She said it it isn't a matter of telling people to ditch carbs or start intermittent fasting. It's about giving people tools to understand what works for them.CGMs are great giving you a peek at your body's inner workings in real time, accurately reflecting your blood sugar levels at a given moment, and showing how those levels change in response to certain habits.The problem is that science isn't very good at telling us exactly what those numbers mean yet. While CGMs can help people with diabetes avoid dangerous extremes, it's not clear what happens between those upper and lower extremes.That doesn't mean Pagano or Jacobs are wrong about the benefits — it just means we're operating in a scientific gray area.<div type="image" title="A cycling athlete in a helmet and sponsored jersey and shorts riding a bike with mountainous terrain in the background." height="1536" width="1024" msid="112762122" hostid="261" sizebytes="110202"></div>"There's no evidence. But just because there's no evidence doesn't mean it's not correct," Dr. David Klonoff, an endocrinologist and medical director of a diabetes research institute in San Mateo, CA, told Business Insider.For Klonoff, there's a risk that people investing in a CGM may get little in return, or could simple experience a kind of placebo effect, since paying more attention to your habits drives healthier behaviors.<h2 id="6e40ac90-2a76-4d93-a753-ba54e89a6dba">Clean eating can be unhealthy</h2>Some experts are concerned that letting blood sugar dictate our diet too much could prompt extreme and unhealthy eating behaviors. Constant food monitoring can contribute to orthorexia, a detrimental fixation on so-called "clean" eating.<div type="image" title="a table with bowls of fruit including watermelon, pineapple, and berries" height="957" width="1435" msid="112762130" hostid="261" sizebytes="98452"></div>Social influencers with no apparent medical expertise point to blood sugar spikes to warn against eating healthy foods like fruit or rice, saying they cause brain fog, weight gain, and various catastrophic health issues."Disordered eating or having a poorer relationship with food is a significant issue, and I think it's plausible that using a CGM or tracking could potentially lead certain people who are susceptible toward that," Dr. Jonathan Little, a professor at the University of British Columbia who specializes in metabolism, told Business Insider.Research doesn't support the fear that rising blood sugar after a meal is cause for concern in otherwise healthy people."What makes me perturbed is when people use statements like 'those are prediabetes glucose levels', or 'I ate this and my glucose went to diabetes levels,'" Klonoff said, "We don't have the evidence to know that's a bad thing."<h2 id="c916fb09-1e03-4726-9943-212217668e90">So, should you wear a CGM?</h2>Little predicts that CGMs will soon be another standard metric collected by everyday electronics along with data like our step count, heart rate, or sleep scores.People want more information about the inner workings of their bodies, and health wearables can also be a status symbol to tout your health-conscious cred.Not everyone is happy about this looming trend. People with diabetes have raised concerns that people who need the devices can't afford them, and rising popularity of the tech could make access even harder. However, widespread use could also drive innovations, like over-the-counter options, that may make CGMs cheaper for everyone, as some <a target="_blank" class="" href="https://www.ey.com/en_ch/life-sciences/what-can-we-learn-from-the-continuous-glucose-monitoring-device-market#:~:text=Abbott%20reportedly%20ramped%20down%20pricing,much%20as%2066%25%20in%202021.">market reporting</a> suggests.Little and other metabolism experts are not convinced that wearables can give us more actionable data than we already know.Do you need an arm patch to make the point that nutrient-dense carbs like whole grains and fruit are healthy, or that chowing down on ultra-processed food may make you feel worse over time?"I don't think for the typical exercising person or person trying to optimize health, knowing blood sugar levels at every time of day is super helpful," Little said.

Do you need a glucose monitor? Wellness enthusiasts are using diabetes arm patches to take control of their blood sugar

<ul class="summary-list"><li>"Hitting the wall" refers to physically and mentally running out of fuel when running.</li><li>An expert said it usually occurs toward the end of a marathon, after about four hours of running.</li></ul>On November 3, I'll join <a target="_blank" href="https://abc7ny.com/new-york-city-marathon-runners-drawing-nyrr/14584663/">over 50,000 people</a> in running the New York City marathon.It will be my <a target="_blank" href="https://www.businessinsider.com/61-year-old-marathon-runner-fitness-tips-2024-5">first marathon</a>. While I'm dreaming about crossing the finish line, celebrating with friends, and scarfing down a full pizza on the couch the next day, one thought keeps disrupting my fantasies: "Hitting the wall" during the race.I've never hit the wall before, but I've met enough marathon runners to know its lore. It's common for people to feel physically and mentally burned out toward the end of the marathon, at anywhere from 18 to 22 miles out of the 26.2.With only a few miles left, some runners might feel like they simply can't go on. The most disciplined athletes I know have described this moment as dark and deeply existential, bringing them to tears. (Meanwhile, I can't make it past six miles without <a target="_blank" href="https://www.businessinsider.com/marathon-runner-pooped-pants-rescued-kitten-race-2023-11">digestive issues, and</a> I whimper at the mildest inconvenience. I don't stand a chance.)"Most of the time when you hit the wall, you have one major problem: your gas tank is running on empty," <a target="_blank" href="https://gaithappens.com/">Milica McDowell</a>, a doctor of physical therapy who has run 13 Ironman triathlons in addition to marathons, told Business Insider.McDowell shared a few things marathon runners can do before and during the race to hop over that wall.<h2 id="ec37665e-0cc2-443f-9d77-d2c2d89da4da">Train in fueling up</h2>Properly fueling up during a marathon takes some getting used to."When you're training for a marathon, you want to be training your eating and drinking as well as your running," McDowell said.The two main things to focus on are hydration and eating enough of the right foods.McDowell said that you should drink fluids such as water or Gatorade, about two to four ounces at a time, to avoid getting an upset stomach. Tolerating four ounces at a time takes time, so she recommends working up to it as you train.A typical portable water bottle is 16 to 20 ounces, and cups at water stations are usually around four ounces, she said. Being mindful about how much and how often you hydrate is crucial before and on race day.The second thing to focus on is <a target="_blank" rel="noopener noreferrer" class="c-link" href="https://www.businessinsider.com/guides/health/diet-nutrition/what-to-eat-before-running">consuming simple carbs and glucose</a> at about 200 calories per hour while running. Most marathon runners do this with supplements, which come in various forms, from gels to chews. I've seen people in my running group experiment with different brands and flavors throughout training to find what works best for them, whether caffeinated gel or electrolyte beverage."The last thing you would possibly do is eat a meat stick or granola bar," she said. "Your body wants simple sugar — that is what your muscles run on, your blood runs on, your brain runs on."<h2 id="98cfb51d-667b-4154-a4fe-a567ac7449fc">Have a reset plan</h2>McDowell said that because your brain also runs on glucose, you may feel a mental crash as well as a physical one.Fueling up might help you feel better, but it won't necessarily lift your spirits, McDowell said.Most new runners are running 10 to 12-minute miles, she said. That means they'll hit the 20-mile mark of the race around four hours in."Most people just aren't used to doing the same thing for that period of time," she said. On top of physical fatigue or cramping, they might feel restless, bored, or agitated, just wanting the race to be over =.One quick trick is a physical reset. "Playing with your running form can be a really helpful distraction," McDowell said. That can include going at an even faster pace for a few minutes, taking shorter steps, or moving your arms differently — anything to change things up and get yourself out of a rut.If that doesn't work, then the reset might have to be more mental, she said. The key is to know what will <a target="_blank" href="https://www.businessinsider.com/workout-tips-for-energy-motivation-from-marathon-runner-2023-9">motivate you when you're down</a>, whether it's a pump-up song, mantra, visual image, or prayer."All of those elements really align for the psychological and mental toughness aspect of doing something that long," she said.<h2 id="4a8aa035-3b89-48a5-ad4c-16834ee61a17">Walk it off</h2>My three goals for the marathon are to finish it, avoid injury, and run the whole time.According to McDowell, I might want to reconsider that last one.From her experience with coaching runners, she said a big part of overcoming the wall is having a positive internal dialogue. If you need to slow down to a walk but tell yourself that you failed, "all that does is just decrease your performance," she said.She said most marathon runners — especially first-timers — walk at least part of the race."It's really common to walk through the aid station, it's really common to do a run-walk program," she said. "There's almost a permission slip to consider that having some walking during training, expecting some walking during the race, is very much normal and part of the process."Yes, training and fueling up are necessary. But it's just as important to have compassion for yourself — especially in the tough moments."Those parts to me are just really sort of a special sauce in finding a way to A, enjoy the training and then B, enjoy the race day," she said.

I'm training for my first marathon and scared of 'hitting the wall.' An expert told me how to avoid burnout. 

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<ul class="summary-list"><li>Ultra-processed foods are linked to poor health but make up 60% of the average American diet.</li><li>Dietitian Nichola Ludlam-Raine said one mistake people make when cutting down is not seeing UPFs on a spectrum.</li></ul>Over the past few years, <a target="_blank" href="https://www.businessinsider.com/ultra-processed-foods-linked-early-death-study-2024-5">ultra-processed foods</a> have been the subject of myriad new stories, Instagram posts, and dinner party conversations.But all the chatter about this hot topic may have left you feeling confused about how you should actually change your diet (if at all).With manufacturers using <a target="_blank" href="https://www.businessinsider.com/scientist-shares-how-companies-make-ultra-processed-foods-irresistible-2024-7">clever tricks</a> to get us to consume their products, around <a target="_blank" href="https://bmjopen.bmj.com/content/6/3/e009892">60% of the calories</a> the average American eats are thought to be from UPFs. While research is ongoing to better understand how <a target="_blank" href="https://www.businessinsider.com/scientist-lost-weight-without-trying-quit-ultra-processed-foods-2024-7">UPFs</a> — which contain ingredients you wouldn't typically find in a home kitchen — affect us, they have been linked with an array of <a target="_blank" href="https://www.businessinsider.com/ultra-processed-foods-health-problems-study-2024-2">health problems</a> including type 2 diabetes, depression, and cardiovascular disease.But should we be avoiding UPFs at all costs? And if so, how?These are the questions that dietitian Nichola Ludlam-Raine seeks to answer in her new book, "<a target="_blank" href="https://affiliate.insider.com?h=2513962ff524272d93ea07e1d4181451755839e4610e1ee531b01550de2b5c4e&amp;postID=66b0b5067d61a86c185aeaf2&amp;postSlug=mistakes-people-make-cutting-down-ultra-processed-foods-dietitian-2024-8&amp;site=bi&amp;u=https%3A%2F%2Fwww.amazon.co.uk%2FHow-Not-Eat-Ultra-Processed-life-changing%2Fdp%2F1529940117">How Not to Eat Ultra-Processed</a>," which also contains <a target="_blank" href="https://www.businessinsider.com/easy-recipes-cut-down-ultra-processed-food-dietitian-2024-7">recipes to help people consume fewer UPFs</a>.Ludlam-Raine told Business Insider that she believes it's a real issue that so many of us rely heavily on convenience foods and UPFs, which make up too large a proportion of people's diets.However, others — sometimes referred to as the "worried well" — are unnecessarily stressed about including tiny amounts of UPFs in otherwise unprocessed diets, Ludlam-Raine said.This is why Ludlam-Raine wants to help people learn about how to reduce their UPF intake while still enjoying their lives."Although the aim of the game is to cut down on UPFs as much as possible, it's also about soothing any anxiety that having some UPFs is going to be harmful for health," she said.Ludlam-Raine shared two common mistakes people make when trying to consume fewer UPFs.<h2 id="12bb1528-c3b2-4dbe-a67c-9fbc697a4e7b">Not seeing UPFs on a spectrum</h2>Not all UPFs are created equal and there's a difference between healthy UPFs and less healthy ones, Ludlam-Raine said. She breaks foods down into four groups:<ul><li>unprocessed</li><li>minimally processed</li><li>UPF and more nutritious</li><li>UPF and less nutritious</li></ul>Ludlam-Raine encourages people to think of UPFs on a spectrum, meaning that <a target="_blank" class="" href="https://www.businessinsider.com/lunches-prevent-colon-cancer-dietitian-2024-4">baked beans</a> — a staple tinned food in the UK where she is based — shouldn't be seen in the same light as a packet of candy or a chocolate bar.Rather than demonizing every food containing an ingredient you wouldn't find in your kitchen, look at what the main componets are, she said. For example, in a tin of baked beans that is likely beans and tomatoes."Baked beans are full of <a target="_blank" href="https://www.businessinsider.com/5-fiber-mistakes-how-to-fix-2023-9">fiber</a>, vitamin C, some plant-based protein," Ludlam-Raine said. "However, it is unfortunate that modified starch makes it a UPF."<div type="image" title="Avocado on toast with baked beans on turquoise green plate - stock photo" height="1528" width="1962" msid="112342584" hostid="261" sizebytes="288042"></div>That's very different from a chocolate bar where the main two ingredients might be sugar and glucose syrup.She also highlighted that it's important to remember foods that are "natural" or "unprocessed" aren't necessarily healthy — sugar and butter, for example, may not be UPFs but should still be eaten in moderation. There's a lot to consider when choosing food, Ludlam-Raine said.<h2 id="21935e1d-8f0f-4cd6-9b26-6b1f5a1b2659">Trying to avoid UPFs completely</h2>It's well established that maintaining <a target="_blank" href="https://www.businessinsider.com/longevity-antiaging-friendship-social-interaction-relationships-2023-9">strong social relationships</a> and connections is important for health and longevity. Quitting UPFs can make socializing incredibly difficult for some, she said."I would say it's actually impossible to have a completely UPF-free diet and go about your everyday life and socialize," she said.Not enjoying a slice of birthday cake with family and friends once in a while could be more damaging than having it, because social interactions are a big part of health, Ludlam-Raine said.For this reason, she advises people to strive for an <a target="_blank" class="" href="https://www.businessinsider.com/dietitian-researches-ultra-processed-foods-shares-easy-breakfasts-2024-7">80% whole food diet</a> and then not worry about eating 20% UPF."If you're cooking mainly from <a target="_blank" href="https://www.businessinsider.com/stop-counting-calories-avoid-processed-foods-weight-loss-tim-spector-2022-5">whole foods</a>, you don't have to worry about having the odd Mars bar," Ludlam-Raine said.To try and reach that 80% whole food mark, check the ingredients on products you buying and consider swapping brands, she said.If you have a daily diet cola habit, for example, Ludlam-Raine recommended saving it for a weekend treat or cutting down to every other day. Try sparkling water with some fruit juice as a non-UPF alternative, she said.For her part, <a target="_blank" href="https://www.businessinsider.com/dietitian-wrote-book-ultra-processed-foods-eats-in-a-day-2024-7">Ludlam-Raine</a> drinks fruit squash (a popular product in the UK, similar to cordial) which, though UPF, helps her stay hydrated and drink enough water, she said.

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<ul class="summary-list"><li>107-year-old Al Blaschke holds the world record as the oldest skydiver.</li><li>He attributes his longevity to his "real good body" and four key habits.</li></ul>At 97, Al Blaschke briefly considered skydiving. But that would be silly, he thought.Why would he skydive at 97 when he could wait until he was 100?So that's what he did, completing his first dive on his 100th birthday.In 2020, Blaschke, from Texas, did another skydive at the age of 103. He jumped out of an airplane 14,000 feet in the air to celebrate his grandsons' college graduations, earning him a <a target="_blank" class="" href="https://www.businessinsider.com/guinness-world-records-surviving-age-of-internet-and-social-media-2023-6">Guinness World Record</a> as the world's oldest person to tandem skydive.Last year, Blaschke did it again. He wanted to reclaim his record after Swedish Rut Linnéa Ingegärd Larsson broke it in 2022 at the age of 103 and 259 days, according to Guinness World Records.So on 27 November 2023, in Fentress, Texas, the former tool and die maker once again became the <a target="_blank" href="https://www.businessinsider.com/104-year-old-skydiver-dorothy-hoffner-dies-world-record-2023-10">oldest skydiver in the world</a> at the age of 106 years and 327 days.Blaschke told Business Insider he doesn't know why he's "lasted this long." He just has "a real good body" that's "just as good as a 70-year-old's," he said.It's a question more Americans may be asking themselves in coming decades, as by 2054, 14 in every 10,000 will join Blaschke in the <a target="_blank" class="" href="https://www.businessinsider.com/retirement-crisis-aging-longevity-evergreen-economy-2024-3">centenarian club</a>, according to Pew Research's interpretations of US Census Bureau data.While Blaschke doesn't have the <a target="_blank" class="" href="https://www.businessinsider.com/lifestyle-choices-live-100-lifespan-expert-longevity-2024-5">secret to longevity</a> (genes and his environment likely played a role) a few habits could have helped him stay active enough to break world records into his 100s. He shared them with BI. <h2 id="9a25e61b-e71e-40f6-bd72-5fafac2fabc8">Drinking water</h2>"One of the things that probably keeps me going even today is drinking water. My wife made sure I got all the water I should have every day with a chart on the wall to check off," he said. "It's the most important liquid in the world, and it's the best thing for your body."Research suggests he's on to something: a 2023 study of more than 11,000 adults published in eBioMedicine suggested that well-hydrated participants were less likely to develop chronic conditions, such as <a target="_blank" class="" href="https://www.businessinsider.com/how-young-people-can-lower-their-risk-for-heart-disease-2023-2">heart and lung disease</a>, and more likely to live longer.<h2 id="806ea94b-b832-46b9-a0d1-3794f400043d">Staying active</h2>"One reason I think I'm still around is because I've been active all my life," Blaschke said. He said he was a "damn good tennis player" and also played golf for years.Keeping your <a target="_blank" href="https://www.businessinsider.com/what-you-can-do-to-live-longer-healthier-2023-9">body active is key for longevity</a>, and any movement is better than nothing, aging researcher Dr. Heidi Tissenbaum previously told BI. But research since the 1980s has consistently shown that the more exercise a person does, the better their chances of living longer, Dr. Marwa A. Ahmed, <a target="_blank" href="https://www.health.harvard.edu/blog/can-exercise-extend-your-life-2019031316207">wrote</a> for Harvard Health Publishing.<h2 id="506d1134-9a7c-4fa8-9798-aeca2309450e">Dancing</h2>Blaschke has always loved to dance. He used to go to big group dances with his wife, sometimes with up to 600 people on the dance floor, he said.Even now, he has a dance partner he does the polka with.A 2024 review of studies published in PLoS One suggested that dancing can improve the quality of life for older adults, as well as physical functions such as posture and balance.<h2 id="b8198dee-4180-4481-87c0-c7fcf0d49542">Singing</h2>Like dancing, singing has also been linked to a better quality of life in older adults. One 2020 study on older people in Norway published in the Journal of Research in Nursing suggested it could reduce anxiety levels."I love music, and I love to sing, and I think everybody should do some singing. It puts you in a good mood," Blaschke said.

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