Learn Essentials
Discover the fundamental principals and core concepts of Lingo, laying a solid foundation for your understanding.
Are high or low morning glucose levels normal?
When you think of sleep, you may think of complete rest and that the systems in your body shut down. However, sleep is a complex process that involves various stages and functions including glucose and energy metabolism, all controlled by the circadian rhythm. (1) Observing higher or lower glucose levels in the morning can be related to circadian rhythm or lifestyle habits and food choices surrounding sleep. The connection between sleep and glucose levels Glucose and sleep have a significant impact on each other. (2) High spikes and low crashes from the day can disrupt sleep, just as a poor night’s sleep worsens your ability to process glucose the following day. High blood sugar in the morning, even if you don’t have diabetes, may reflect what you ate at your evening meal, if you had any alcohol, are stressed, or the quality and duration of your sleep. What causes higher glucose levels in the morning? A large, late meal within 2-3 hours or less of trying to fall asleep Alcohol, especially sugary mixed drinks, within 2-3 hours of bed Stress Short sleep duration Poor sleep quality In the above scenarios, normal physiological processes that occur at night are disturbed as the body is working hard to metabolise a late meal, large amount of carbs or alcohol, or unable to fully rest due to stress. In approximately 50% of people with diabetes, the “dawn phenomenon” is a high blood sugar level in the early morning, generally between the hours of 4:00 a.m. to 8:00 a.m. (3) This rise is caused by insulin’s inability to properly act on the release of stored and new glucose from the liver into the blood. While commonly observed in individuals with diabetes, the use of CGMs have revealed that the dawn phenomenon can be experienced by individuals without diabetes, too. What causes lower glucose levels in the morning? Alternatively, if you eat a lower-carb diet or don't eat many carbs in your evening meal, you may notice lower glucose levels in the morning. Alcohol late at night can also cause delayed overnight lows, which might show up after you fall asleep. Why does sleep spike or lower my glucose levels? It’s not sleep per se, but usually meals or activities that take place before you go to sleep that are still being processed overnight. When you use a continuous glucose monitor like Lingo, you may notice your glucose starts to rise in the morning before you even wake up. This is normal and can be attributed to the metabolic processes governed by circadian rhythm, which is the internal clock in the body. When it’s time to wake up, your body temperature begins to rise, along with cortisol and glucose levels. These are all standard functions that tell your body it’s time to wake up. What should my glucose levels be in the morning? After an overnight fast, typical glucose levels in healthy individuals are less than 99 mg/dL (milligrams per decilitre) or 5.5 mmol/L (millimoles per litre), with more optimal levels landing in a tighter range, between 70-90 mg/dL (3.9-5.0 mmol/L). If your morning glucose level is above 99 mg/dL (5.5 mmol/L), it could be a totally normal, temporary response that is related to your meal and drink choices the night before, your total sleep time or sleep quality, or other lifestyle factors like stress. Using a product like Lingo enables you to have insight into how different behaviours impact your glucose. If your morning glucose is consistently elevated higher than the healthy range or changes significantly from what’s typical for you, talk to your doctor about what that may mean for you. What can I do to manage my morning glucose levels? Lifestyle habits you can implement that may improve sleep quality and manage morning glucose levels include: Close the kitchen and finish eating 2-3 hours prior to bedtime. Avoid alcohol, especially soon before going to sleep. Walk for 20 minutes after eating dinner. While some studies show high glycaemic foods may help you fall asleep, (4) avoid large, high-carb meals that your body may still be trying to process overnight. Adopt a wind-down nightly routine to minimise stress levels for quality sleep. Exercise regularly: aim to meet your step goal most days of the week, achieve 150 minutes of aerobic exercise, and strength train at least 2 days per week A final note from Lingo Sleep and glucose are closely impacted by each other, and the relationship between the two is complex. Lifestyle habits, food, and sleep can all affect your morning glucose levels. By using a continuous glucose monitor like the Lingo biosensor, you can better understand how these factors play into your glucose levels and take charge to retrain your metabolism.
Glucose and skin health
Optimising your glucose may positively impact your skin health. Low glycaemic foods are foods that have less impact on your glucose. (1) Foods high in protein, fat, and fibre tend to have low glycaemic index value. Foods high in refined carbohydrates and sugar are high glycaemic foods, which can increase your glucose. What does this mean for you and your skin health? Making some simple swaps throughout the day can help decrease your glycaemic load and positively benefit your skin. (2) For example, swap white rice for brown rice, quinoa, or buckwheat. Have wholemeal or rye bread instead of white bread. Get omega-3 fatty acids into your diet with nuts and seeds (like flaxseeds, walnuts, and chia seeds) and fatty fish (like salmon, mackerel, and sardines) twice per week. When you want a snack, instead of reaching for sweet treats, build a snack platter with vegetables, grilled protein, nuts, cheese, olives, and hummus. After you make changes like these, monitor how your skin changes.
Glycaemic load vs. glycaemic index: Which is better for glucose control?
The glycaemic load (GL) and glycaemic index (GI) are two different tools that give you insight into how carb-rich foods affect your glucose levels, also known as your blood sugar levels. GI and GL can help you make informed food choices towards steady, healthier glucose levels. And healthier blood glucose levels translates to more energy, improved mood, and less hunger, among other benefits. (1) Glycaemic load vs. glycaemic index: How they’re measured The glycaemic index ranks carb-containing foods by their ability to raise glucose on a scale of 1-100, with 100 indicating that the food spikes your blood sugar the most. Glycaemic index values are broken down into three ranges based on their numeric scores High GI: 70 to 100 Medium GI: 56 to 69 Low GI: 55 and below The GI is calculated by measuring how quickly certain carb-containing foods spike glucose levels in people without diabetes. Each food is given a numeric score based on the time it takes for blood sugar to rise after eating a portion of the food that contains 50 grams of carbs. The lower the GI of a food, the more steadily the food releases glucose into your bloodstream, providing sustained energy. The numeric GI ranking of each food is compared to glucose (pure sugar), the most quick-digesting carb that scores 100 on the GI scale. (2) Low GI foods produce less fluctuation in blood glucose and insulin levels than high GI foods because their digestion and absorption is slowed by their fibre content, or because the sugars present (e.g. fructose, lactose) are inherently less glycaemic. In addition to your glucose staying steady, research shows health benefits when low GI foods replace high GI foods in a balanced diet. (3) The glycaemic load, on the other hand, can give you a more practical measure of how a certain food impacts your glucose levels. The GL goes beyond the standardised measure of a 50-gram carb serving of a single food. It takes into account both how fast blood glucose is raised as well as how much glucose (aka carbohydrates) the food actually contains. (4) For example, watermelon has a high GI of 72, however a 1-cup serving of watermelon only has ~11 grams of carbohydrates, giving it a lower GL. To calculate the glycaemic load, you’ll take the GI of a food (the numeric score), multiply it by the amount of carbs (in grams) in a portion of food, and then divide that number by 100. (5) Here’s an example of how that works out: If whole-wheat bread has a GI of 45 and one slice has 20 grams of carbs, you’ll multiply 45 by 20 and then divide that number by 100. The result is 9. That means whole-wheat bread has a low glycaemic load. Low glycaemic load: 0 to 10 Medium glycaemic load: 11 to 19 High glycaemic load: 20 and above Glycaemic load vs. glycaemic index: Which is better? The GL improves on the glycaemic index since it considers both the quality (GI) of the carbohydrate as well as that quantity of the carbohydrates in a serving of the food. This can give you more insight into how much your glucose may increase, whereas the GI just tells you how fast a food raises your glucose without taking into account how much of that food you will actually consume. And the amount of glucose you eat coupled with how fast it creates a glucose spike (aka the GL) is a more accurate picture of how a food affects your overall glucose levels than merely how quickly a food’s sugars are absorbed (aka the GI). Let’s look at the whole-wheat bread example again. While whole-wheat bread has both a low GI and low GL, not all foods follow the same trajectory. Take boiled white spaghetti: It is low-glycaemic, scoring a 46 on the GI scale. However, one serving of cooked spaghetti contains 43 grams of carbohydrates, giving it a glycaemic load of 20, which is considered high. And the longer you boil it, the higher its glycaemic index rises because cooking it for longer reduces the amount of digesting your body must do, which means your glucose will rise faster after eating it. (6) Refined-grain products like white pasta will often have a high GL, but you can easily swap them for higher-fibre counterparts to lower the GL and help lessen that glucose spike. For reference, whole-wheat spaghetti, which is made of whole-grain flour rather than refined white flour, has a low GI (40) and low GL (10) while regular spaghetti has a low GI (55) but medium GL (13); so whole-wheat spaghetti would be a smart swap. Pairing your whole-grain pasta with a source of protein and fat (such as chicken cooked in a bit of olive oil) can further help lower how fast and how high your glucose rises. (6) What are the downsides? The glycaemic index is skewed because it doesn't take into account the realistic serving size of a food and exactly how many carbohydrates it contains. This can be a bit misleading because while a certain food can raise your blood sugar quickly, if a typical serving of that food does not contain a high amount of carbohydrates, then it may not spike your glucose into an unhealthy range. (4) While the glycaemic load is a more useful measure of how carb foods affect your glucose, this tool isn’t perfect, either. The GL still takes into account how one specific food affects your glucose, so if you’re not eating that food on its own, it’ll be more difficult to figure out your meal or snack’s glycaemic load. For example, pairing a piece of bread with cheese will produce a lower GL than eating a plain piece of bread. And combining pasta with chicken and Parmesan will also put less of a burden on your blood sugar than eating pasta alone. That’s because foods with protein and fats (like chicken and cheese) can help slow down the digestion of the carbs you’re eating along with them, which means more steady glucose levels and more sustained energy. (6) The best way to measure how foods and meals affect your glucose levels is by using a continuous glucose monitor (CGM), like Lingo. A CGM can monitor your glucose throughout the day and give you insights into how what you eat and drink influences your glucose. Using this info, you can tailor your diet plan for steadier glucose levels and improve your overall well-being. A final note from Lingo Both the glycaemic load and glycaemic index paint a picture of how food affects your blood glucose levels, but the glycaemic load is a more practical measure. Unlike the GI, the GL takes into account how many carbohydrates a serving size of a specific food contains. The GI only tells you how fast a carb-containing food raises your glucose levels, without factoring in what a typical serving size of that food is. What both measures don’t tell you is how much these foods, when paired with sources of fat or protein (which don’t spike glucose), affect your glucose levels. And that’s where a CGM like Lingo can help. To create meals with a lower glycaemic load, replace high-GI foods with lower-GI foods and pair your carbs with a source of protein and/or fat. If you're eating a high-GI food (which is OK in moderation), watch portion sizes and eat it after a mixed-macro meal that has protein, veggies, and healthy fat for healthier glucose levels.
Boosting your metabolism: 5 ways from experts
You are probably familiar with the term metabolism but might not understand 100% what it means. At its most basic definition, your metabolism encompasses all processes involved in how energy is used in the body. This includes the use and storage of glucose, which we’ll expand on later. Most people associate metabolism with how quickly the body burns calories, and it’s why many are interested in having a “fast metabolism.” However, this process actually refers to metabolic rate, which is the number of calories your body uses daily and is influenced by genetics, age, muscle mass, and activity level. Increasing metabolic rate, commonly referred to as “boosting metabolism,” means increasing the number of calories your body uses at rest. People can also experience a temporary rise in metabolic rate, such as when you continue to burn calories after harder effort workouts. Glucose plays a central role in metabolism; it’s a fuel source for immediate energy and is also able to be stored in muscles and liver for later use. How well the body can process, use, and store glucose is one marker of metabolic health. When your body uses glucose efficiently, this results in steadier glucose levels, which has been shown to positively impact your mood, energy levels, mental focus, sleep, and more. (1) You can improve this glucose efficiency by increasing your metabolic rate. For the purposes of this article, we’ll encompass metabolic rate when we explain how to speed up your metabolism. Put simply: a fast metabolism means you burn more calories, while a slow metabolism means your body requires fewer calories daily. And while exercise is an obvious way to burn calories, you can also boost your metabolism with a number of science-backed approaches. It’s important to note that while the below methods have been proven to increase metabolism, your individual metabolic rate still varies on personal factors unique to you. None of these are a quick fix for improving your metabolic health, which requires implementing several lifestyle habits. How to speed up metabolism 1. Eat enough protein Your diet plays an important role in your metabolism. Including 25-35 grams of high-quality protein at meals helps steady your glucose after a meal (2) and supports muscle tissue, which uses 80% of the glucose consumed from a meal. (3) Plus, protein is satiating, so you’ll feel fuller for longer after you eat an adequate amount. Some examples of high-quality protein include chicken, turkey, beef, fish, Greek yoghurt, and cottage cheese. For plant-based protein options, try tofu, edamame, tempeh, beans and lentils, or quinoa. Did you know that protein also has the highest metabolic effect of all the macronutrients? (4) That means protein burns more calories to digest and process than carbohydrates or fats. This is known as the thermic effect of food, and when it comes to protein, 25-30% of calories from protein are used for digestion and metabolism compared to 5-10% for carbs and 0-3% for fat. (5) Caffeine can also have a positive impact on metabolism by increasing fat oxidation and further increasing the thermic effect of a meal. (6) However, caffeine can raise your glucose, and in some individuals can cause negative side effects like increased heart rate, anxiety, or GI distress. 2. Strength train As mentioned, muscle is the top regulator of glucose. So building and maintaining lean body mass is one of the most effective ways to boost your metabolism. Muscle tissue is very metabolically active; more muscle equals more calories burned at rest and better glucose regulation. (7) The NHS recommends adults do muscle strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on at least 2 days a week. (8) Strength training improves metabolism by directly using glucose as fuel during the exercise as well as increasing glucose use from the blood for up to 2 days after. More specifically, a programme that utilises progressive overload — which gradually increases intensity or difficulty so the body adapts and gets stronger (e.g. upping the weights lifted or number of reps performed)— supports building and maintaining muscle mass, which increases metabolic rate. (9) Try functional movements that target multiple muscle groups, such as squat variations, lunges, and deadlifts. It’s best to use your own body weight, free weights, or exercise bands to achieve these compound movements, versus exercise machines that often only target one muscle group at a time. You can also add a weighted backpack when you go out for a brisk walk, a highly effective exercise known as rucking. (10,11) Additionally, try to break up long periods of sitting with “exercise snacks” – brief periods of increased movement such as bodyweight squats or calf raises. Turn on movement alerts on your wearable device or set reminders on your phone or computer. Hit your daily step goal; studies have shown 8,000 steps or more daily is associated with better health outcomes. (12) Staying active during your day can help keep your metabolism elevated. 3. Get quality sleep Adequate sleep is associated with better metabolic health. (13) Even a single night of getting less than 6 hours of sleep will worsen glucose control the next day and can lead you to eat more and reach for more high-calorie comfort foods. (14,15) Getting quality sleep is easier said than done, but here’s a simple way to increase Zzzs: crawl into bed a little earlier. Even if you don’t fall asleep right away, allowing yourself extended time in bed can increase total sleep time. It can also increase time spent in REM sleep, which is when metabolic rate is higher. (16) Read our full article on how to sleep better. 4. Reduce stress Excessive stress can affect metabolism in several ways, primarily through the release of hormones and changes in behaviour and eating habits. Stress activates the release of the stress hormone cortisol, which can break down muscle tissue for energy and lead to a slower metabolism over time. Stress can also cause changes in the appetite-regulating hormones ghrelin and leptin, making it difficult to choose glucose-friendly foods. This can also disrupt your energy balance and metabolism. It’s essential to manage stress effectively to minimise its negative impact on metabolism and your overall health. Some accessible ways to manage stress include exercise, yoga, meditation, talking to friends and family, keeping a gratitude journal, spending time outdoors in nature, and turning off notifications on your phone. 5. Stay hydrated and limit alcohol Maintaining proper hydration helps support a healthy metabolism, and one of the best ways to stay hydrated is to drink enough water. Adults should consume 2.7 litres of water for women and 3.7 litres of water for men daily as a general guideline, (17) although factors such as body size, activity level, and environmental temperature change the required amount unique to you. While alcohol is a liquid, it does not support hydration. In fact, it does the opposite. Plus, alcohol provides 7 calories per gram, not including carbohydrates that can naturally occur in beers, wines, and sugars added to mixers that can negatively impact your glucose. Since your body can’t effectively store alcohol, it prioritises metabolising alcohol at the cost of slowing the metabolism of carbs and fat. Benefits of increasing your metabolism Improving your metabolic health can make it easier to manage your weight and reduce the risk of chronic diseases such as heart disease and diabetes. (18) Improved metabolic health has also been associated with an increase in energy, better mental focus, appetite regulation, and quality sleep. (1) Using a continuous glucose monitor like Lingo can help you regulate your glucose and improve your overall metabolic well-being. A final note from Lingo While your metabolism is influenced by a number of factors such as your genetics, age, muscle mass, and activity level, you can take steps to benefit your overall metabolic health, including improving your metabolic rate. Start by implementing the suggestions outlined in this article to create healthier habits and boost your metabolism. You might also consider using a continuous glucose monitor like Lingo to learn more about your metabolism and how you uniquely respond to different foods. Although diet plays a big role in your metabolic health, it’s just one component. It’s important to consider other factors including exercise and stress.
Does metabolism actually slow down as we age? Here’s what research says
Your metabolism refers to all the biochemical reactions occurring in the body. One of these key reactions is converting food and drinks into energy. Your body uses this energy for vital functions such as breathing, brain power, digestion, repairing muscle, and so much more. (1) The rate at which it works to burn calories to keep your body going is known as metabolic rate. Metabolic rate is unique to every person, and is determined by genetics, age, muscle mass, and activity level. Increasing your metabolic rate is commonly referred to as “boosting metabolism,” meaning there is an increase in the number of calories your body needs while resting and moving. Having a fast metabolism means your body burns more calories. On the flip side, a slower metabolism means your body needs fewer calories and does not convert food into energy as efficiently. A common question about metabolism is: Does metabolism slow down with age? The answer is yes, your metabolism slows — but not as drastically as you may think. Keep reading to learn more about why metabolism slows with age, why it matters, and how a slower metabolism impacts your overall health. Does metabolism slow down with age? Here’s what research says Yes, research has proved that metabolism does slow down with age. While people may assume it’s a gradual decline after young adulthood, your metabolism doesn’t significantly slow down until later in life. From the age of about 20 to 60, your metabolic rate actually remains pretty consistent. A 2021 study published in Science found that metabolic rate starts to decrease after age 60, by about 0.7 percent each year. (2) A slow metabolism is often blamed for weight gain later in life. While science does confirm this is a factor for weight gain, there may be other reasons for gaining weight as you age, including decreased activity, loss of muscle mass, diet changes, and how we respond to the food we’re eating. (2,3) Why your metabolism slows down with age There are multiple reasons why your metabolism slows with age, which may lead to weight gain. As you get older, you lose more muscle mass. Studies have found that muscle mass decreases approximately 3–8% per decade after age 30, and after 60, the rate of decline goes even higher. (2) This impacts metabolism because muscle tissue burns more calories at rest than body fat. (3) Additionally, other hormonal changes, such as declining testosterone and estrogen may also play a role in decreasing muscle mass as we age. (3) As you age, you may also become less active, which can lead to weight gain. Not only do you burn fewer calories with less movement, but less movement can also contribute to the loss of muscle, which further decreases energy expenditure. (4) Another cause: as you age, the number of calories your body needs start to decline. (2) However, many factors may contribute to altered nutrition choices, including eating alone, difficulty cooking or feeding yourself, decreased appetite, or decreased access to healthy food. (4,5) Maintaining balanced glucose levels can also play a role in maintaining a healthy metabolism and weight. Some of the changes in muscle mass seen with ageing may be the result of insulin resistance as insulin plays a big role in the way our body digests and uses protein, along with its effects on glucose. (3) Additionally, steady glucose levels have been shown to positively impact your mood, energy levels, mental focus, sleep, and more. (6) Using a continuous glucose monitor (CGM) like Lingo can help you gain insights into your unique glucose responses and achieve improved metabolic health as you age. What is the impact of a slower metabolism? A slowing metabolism may lead to weight gain. However, there are ways you can combat this. Since muscle mass and hormonal changes (including insulin resistance) are some of the main drivers of metabolic changes as you age, both nutrition and physical activity are of the utmost importance: Prioritise protein: Start with a healthy diet that focuses on protein consumption. Older adults struggle to eat adequate protein and they need more protein to support healthy muscles. (3, 4) Doing so will benefit your glucose levels, insulin sensitivity, and support muscle tissue. (7, 8) Aim to eat 25-35 grams of high-quality protein at each meal. Stay active: Specifically, older adults should focus on strength training. The NHS recommends adults do 75 minutes of muscle strengthening activities at least 2 days a week, and 150 minutes of moderate intensity exercise. (9, 10) If time or energy is limited, focusing on strength training and balance exercises will give you the most benefit. (11) Maintain steady glucose: As we age, the ability of your muscle cells and other tissues to respond to insulin is impaired. (3) Focusing on foods that keep glucose levels steady (and in turn, do not require large amounts of insulin) can help, like low-GI foods. Additionally, evidence shows that protein is better metabolized in older adults when consumed without carbohydrates. (3) Aim for meals with a quality source of protein, non-starchy veggies, and when eating carbs, make sure they are complex carbs like starchy vegetables or whole grains. A final note from Lingo While metabolism does slow down as you age, it’s often much later in life than many people expect. A slowing metabolism may be a factor for weight gain as you get older, but other factors like decreased activity, changes in appetite, loss of muscle mass, and dietary changes can also contribute. Using a continuous glucose monitor like Lingo can help you understand your habits and patterns and work towards limiting glucose (and insulin) spikes, which can help mitigate the metabolic changes seen with ageing. Lingo is not a medical device and not designed to treat or diagnose any disease or illness. If you have medical questions or concerns regarding your glucose, please contact your doctor.
Guide to metabolic age: What is it and can it actually be improved?
What is metabolic age and what does it mean? Metabolic age is not a medical term, rather a wellness concept that compares your basal metabolic rate (BMR) to the average BMR in your chronological age group. Recall that BMR is the number of calories your body requires daily at rest (think: the number of calories you burn just lying on the couch). Remember that you need energy (calories) for all types of bodily functions, including breathing, thinking, circulating blood, and so much more. A higher BMR, commonly referred to as having a “fast metabolism,” is associated with a lower (healthier) metabolic age, and vice versa. A driving factor behind a higher BMR is muscle mass — the more muscle you have, the more calories and glucose your body burns, and the higher your metabolic rate is. Generally, increasing metabolic rate improves glucose regulation, which is one component of metabolic health. So metabolic age, even though it is not a medical term, can give insight into your metabolic health. In fact, metabolic age was created with the aim of identifying those at risk for developing metabolic syndrome. (1) The basis for this metric is that adults lose muscle mass as they age, to the tune of 3-8% decrease per decade after the age of 30, and this rate of decline is even higher after the age of 60. (2) Loss of muscle mass leads to a decrease in metabolic rate, which is unfavourable in part because muscle is the primary organ that processes glucose. With less muscle, your body has less machinery to handle the breakdown of carbs from your diet into glucose. That is why higher muscle mass and faster metabolic rate equate to a lower (better) metabolic age. This article explains the concepts surrounding metabolic age, how to improve metabolic age (which ultimately means improving your metabolic health), and specifically how efficient your metabolism is. It all comes back to healthy glucose management. How to determine your metabolic age There isn’t a specific metabolic age test. Websites may claim to give you your metabolic age by inputting some personal information into an online calculator, but there is no universal test for metabolic age. Calculating metabolic age takes two steps. The first is to determine your BMR (we explain how below). The second step is to compare your BMR to others in your age group. The exact equation that results in a metabolic age in years is proprietary (unknown). How to calculate metabolic age: Metabolic age = your BMR:BMR of population. While determining your own BMR is a straightforward equation using your age, height, and weight (see below), databases that compile BMR by age are not publicly available. Companies that make bioimpedance scales can provide a metabolic age in their metrics because they compare your data to others in their database. To calculate your BMR: Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161. Can you lower your metabolic age? Yes, increasing your BMR will decrease (improve) your metabolic age. A study that took metabolic age of individuals from a bioimpedance scale found that a metabolic age over 45.5 years, or a metabolic age more than 11.5 years older than the person’s chronological age, were indicators of high-risk for metabolic syndrome, (1) which includes high blood pressure, high blood sugar, too much body fat around the waist, and irregular cholesterol levels. This would suggest that lowering metabolic age is one way to lower risk for metabolic syndrome and improve metabolic health. What are some steps I can take to improve my metabolic age? Strength train: A regular exercise routine improves muscle mass and the machinery in muscle that regulates glucose metabolism, all of which will increase your BMR, and subsequently improve your metabolic age. Aim to perform resistance exercises on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Track body composition over time: If you don’t know your metabolic age, tracking your muscle mass is the next best thing. A simple bodyweight scale only tells you your body mass (your resistance against gravity). It's more useful to know what your mass is composed of; specifically, how much muscle do you have on your frame? Some home scales may estimate this through bioimpedance, or you can have a body composition assessment done at a wellness clinic (such as with an InBody scan). Other methods to estimate muscle mass include skinfold thickness by a trained anthropometrist, ultrasound, air or water displacement, or dual-energy X-ray absorptiometry (DXA), which is primarily used to assess bone density, but can also read out muscle mass. While all methods vary in accuracy, what is most important is to pick one method and stick with it, that way you can clearly see changes over time. Walk after meals: Consistently moving throughout the day keeps your metabolic rate up. Plus, moving specifically after meals steadies glucose. If you’re just sitting after you eat, glucose surges in your bloodstream and insulin is needed to move it into cells. Since there isn’t a huge need for energy at rest, glucose can be stored as fat. Instead of being sedentary after a meal, take a brisk walk. More glucose will be moved into cells with less insulin, and more glucose will be metabolized for energy, which keeps your metabolic rate up. Include protein with meals and snacks: Protein has the highest metabolic effect of all the macros. This means around 30% of the calories from protein are used for the digestion, absorption, and metabolism of what you’ve eaten, compared to only 5-10% for carbs and 0-3% for fat. (3) Your body has a daily need for amino acids, so be sure to have high-quality proteins like eggs, Greek yogurt, turkey, beef, chicken, cottage cheese, tofu, or protein powder with your all your meals to keep your metabolic fire burning. A final note from Lingo While you can’t reverse the true ageing process, you can improve your metabolism to be a bit healthier than the average person your age. This means increasing your metabolic rate and improving how well your body uses glucose. A product like Lingo, a biowearable that provides personalised glucose data and real-time coaching, can help you along your journey.
Does metabolism actually slow down as we age? Here’s what research says
Your metabolism refers to all the biochemical reactions occurring in the body. One of these key reactions is converting food and drinks into energy. Your body uses this energy for vital functions such as breathing, brain power, digestion, repairing muscle, and so much more. (1) The rate at which it works to burn calories to keep your body going is known as metabolic rate. Metabolic rate is unique to every person, and is determined by genetics, age, muscle mass, and activity level. Increasing your metabolic rate is commonly referred to as “boosting metabolism,” meaning there is an increase in the number of calories your body needs while resting and moving. Having a fast metabolism means your body burns more calories. On the flip side, a slower metabolism means your body needs fewer calories and does not convert food into energy as efficiently. A common question about metabolism is: Does metabolism slow down with age? The answer is yes, your metabolism slows — but not as drastically as you may think. Keep reading to learn more about why metabolism slows with age, why it matters, and how a slower metabolism impacts your overall health. Does metabolism slow down with age? Here’s what research says Yes, research has proved that metabolism does slow down with age. While people may assume it’s a gradual decline after young adulthood, your metabolism doesn’t significantly slow down until later in life. From the age of about 20 to 60, your metabolic rate actually remains pretty consistent. A 2021 study published in Science found that metabolic rate starts to decrease after age 60, by about 0.7 percent each year. (2) A slow metabolism is often blamed for weight gain later in life. While science does confirm this is a factor for weight gain, there may be other reasons for gaining weight as you age, including decreased activity, loss of muscle mass, diet changes, and how we respond to the food we’re eating. (2,3) Why your metabolism slows down with age There are multiple reasons why your metabolism slows with age, which may lead to weight gain. As you get older, you lose more muscle mass. Studies have found that muscle mass decreases approximately 3–8% per decade after age 30, and after 60, the rate of decline goes even higher. (2) This impacts metabolism because muscle tissue burns more calories at rest than body fat. (3) Additionally, other hormonal changes, such as declining testosterone and estrogen may also play a role in decreasing muscle mass as we age. (3) As you age, you may also become less active, which can lead to weight gain. Not only do you burn fewer calories with less movement, but less movement can also contribute to the loss of muscle, which further decreases energy expenditure. (4) Another cause: as you age, the number of calories your body needs start to decline. (2) However, many factors may contribute to altered nutrition choices, including eating alone, difficulty cooking or feeding yourself, decreased appetite, or decreased access to healthy food. (4,5) Maintaining balanced glucose levels can also play a role in maintaining a healthy metabolism and weight. Some of the changes in muscle mass seen with ageing may be the result of insulin resistance as insulin plays a big role in the way our body digests and uses protein, along with its effects on glucose. (3) Additionally, steady glucose levels have been shown to positively impact your mood, energy levels, mental focus, sleep, and more. (6) Using a continuous glucose monitor (CGM) like Lingo can help you gain insights into your unique glucose responses and achieve improved metabolic health as you age. What is the impact of a slower metabolism? A slowing metabolism may lead to weight gain. However, there are ways you can combat this. Since muscle mass and hormonal changes (including insulin resistance) are some of the main drivers of metabolic changes as you age, both nutrition and physical activity are of the utmost importance: Prioritise protein: Start with a healthy diet that focuses on protein consumption. Older adults struggle to eat adequate protein and they need more protein to support healthy muscles. (3, 4) Doing so will benefit your glucose levels, insulin sensitivity, and support muscle tissue. (7, 8) Aim to eat 25-35 grams of high-quality protein at each meal. Stay active: Specifically, older adults should focus on strength training. The NHS recommends adults do 75 minutes of muscle strengthening activities at least 2 days a week, and 150 minutes of moderate intensity exercise. (9, 10) If time or energy is limited, focusing on strength training and balance exercises will give you the most benefit. (11) Maintain steady glucose: As we age, the ability of your muscle cells and other tissues to respond to insulin is impaired. (3) Focusing on foods that keep glucose levels steady (and in turn, do not require large amounts of insulin) can help, like low-GI foods. Additionally, evidence shows that protein is better metabolized in older adults when consumed without carbohydrates. (3) Aim for meals with a quality source of protein, non-starchy veggies, and when eating carbs, make sure they are complex carbs like starchy vegetables or whole grains. A final note from Lingo While metabolism does slow down as you age, it’s often much later in life than many people expect. A slowing metabolism may be a factor for weight gain as you get older, but other factors like decreased activity, changes in appetite, loss of muscle mass, and dietary changes can also contribute. Using a continuous glucose monitor like Lingo can help you understand your habits and patterns and work towards limiting glucose (and insulin) spikes, which can help mitigate the metabolic changes seen with ageing. Lingo is not a medical device and not designed to treat or diagnose any disease or illness. If you have medical questions or concerns regarding your glucose, please contact your doctor.
Guide to metabolic age: What is it and can it actually be improved?
What is metabolic age and what does it mean? Metabolic age is not a medical term, rather a wellness concept that compares your basal metabolic rate (BMR) to the average BMR in your chronological age group. Recall that BMR is the number of calories your body requires daily at rest (think: the number of calories you burn just lying on the couch). Remember that you need energy (calories) for all types of bodily functions, including breathing, thinking, circulating blood, and so much more. A higher BMR, commonly referred to as having a “fast metabolism,” is associated with a lower (healthier) metabolic age, and vice versa. A driving factor behind a higher BMR is muscle mass — the more muscle you have, the more calories and glucose your body burns, and the higher your metabolic rate is. Generally, increasing metabolic rate improves glucose regulation, which is one component of metabolic health. So metabolic age, even though it is not a medical term, can give insight into your metabolic health. In fact, metabolic age was created with the aim of identifying those at risk for developing metabolic syndrome. (1) The basis for this metric is that adults lose muscle mass as they age, to the tune of 3-8% decrease per decade after the age of 30, and this rate of decline is even higher after the age of 60. (2) Loss of muscle mass leads to a decrease in metabolic rate, which is unfavourable in part because muscle is the primary organ that processes glucose. With less muscle, your body has less machinery to handle the breakdown of carbs from your diet into glucose. That is why higher muscle mass and faster metabolic rate equate to a lower (better) metabolic age. This article explains the concepts surrounding metabolic age, how to improve metabolic age (which ultimately means improving your metabolic health), and specifically how efficient your metabolism is. It all comes back to healthy glucose management. How to determine your metabolic age There isn’t a specific metabolic age test. Websites may claim to give you your metabolic age by inputting some personal information into an online calculator, but there is no universal test for metabolic age. Calculating metabolic age takes two steps. The first is to determine your BMR (we explain how below). The second step is to compare your BMR to others in your age group. The exact equation that results in a metabolic age in years is proprietary (unknown). How to calculate metabolic age: Metabolic age = your BMR:BMR of population. While determining your own BMR is a straightforward equation using your age, height, and weight (see below), databases that compile BMR by age are not publicly available. Companies that make bioimpedance scales can provide a metabolic age in their metrics because they compare your data to others in their database. To calculate your BMR: Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161. Can you lower your metabolic age? Yes, increasing your BMR will decrease (improve) your metabolic age. A study that took metabolic age of individuals from a bioimpedance scale found that a metabolic age over 45.5 years, or a metabolic age more than 11.5 years older than the person’s chronological age, were indicators of high-risk for metabolic syndrome, (1) which includes high blood pressure, high blood sugar, too much body fat around the waist, and irregular cholesterol levels. This would suggest that lowering metabolic age is one way to lower risk for metabolic syndrome and improve metabolic health. What are some steps I can take to improve my metabolic age? Strength train: A regular exercise routine improves muscle mass and the machinery in muscle that regulates glucose metabolism, all of which will increase your BMR, and subsequently improve your metabolic age. Aim to perform resistance exercises on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Track body composition over time: If you don’t know your metabolic age, tracking your muscle mass is the next best thing. A simple bodyweight scale only tells you your body mass (your resistance against gravity). It's more useful to know what your mass is composed of; specifically, how much muscle do you have on your frame? Some home scales may estimate this through bioimpedance, or you can have a body composition assessment done at a wellness clinic (such as with an InBody scan). Other methods to estimate muscle mass include skinfold thickness by a trained anthropometrist, ultrasound, air or water displacement, or dual-energy X-ray absorptiometry (DXA), which is primarily used to assess bone density, but can also read out muscle mass. While all methods vary in accuracy, what is most important is to pick one method and stick with it, that way you can clearly see changes over time. Walk after meals: Consistently moving throughout the day keeps your metabolic rate up. Plus, moving specifically after meals steadies glucose. If you’re just sitting after you eat, glucose surges in your bloodstream and insulin is needed to move it into cells. Since there isn’t a huge need for energy at rest, glucose can be stored as fat. Instead of being sedentary after a meal, take a brisk walk. More glucose will be moved into cells with less insulin, and more glucose will be metabolized for energy, which keeps your metabolic rate up. Include protein with meals and snacks: Protein has the highest metabolic effect of all the macros. This means around 30% of the calories from protein are used for the digestion, absorption, and metabolism of what you’ve eaten, compared to only 5-10% for carbs and 0-3% for fat. (3) Your body has a daily need for amino acids, so be sure to have high-quality proteins like eggs, Greek yogurt, turkey, beef, chicken, cottage cheese, tofu, or protein powder with your all your meals to keep your metabolic fire burning. A final note from Lingo While you can’t reverse the true ageing process, you can improve your metabolism to be a bit healthier than the average person your age. This means increasing your metabolic rate and improving how well your body uses glucose. A product like Lingo, a biowearable that provides personalised glucose data and real-time coaching, can help you along your journey.
How can glucose (blood sugar) levels affect your general wellbeing?
In the journey towards optimal health and vitality, more and more research points towards the importance of stable glucose and the benefits of monitoring your glucose levels. (1) While traditionally associated with diabetes management, monitoring glucose has proven health benefits, even for those who have not been diagnosed with the condition. Understanding and regulating glucose levels can profoundly impact overall wellbeing, influencing hunger, energy levels, mood, sleep patterns, and more. (1) In this article, we’ll dive into the connection between glucose and wellbeing and explore how maintaining steady glucose impacts your quality of life. We’ll also shed light on how a continuous glucose monitor (CGM) can empower you to make informed decisions about your lifestyle habits and help you establish healthier behavior change to better your overall wellbeing. Why your glucose levels matter, even without diabetes Glucose serves as the primary source of energy for the body’s cells. Even if a diet contains zero carbohydrates, the body will produce its own glucose to maintain a steady stream in the blood. (2) Maintaining stable glucose levels is crucial for sustained energy, mood regulation, cognitive function, and overall wellbeing. (1) Of the three macronutrients — carbohydrates, protein, and fat — carbohydrates are what affect glucose levels the most. While different carbohydrates have different effects, a glucose spike will typically happen after eating a carb-heavy meal, especially if the carbohydrates are mostly simple carbs (e.g., white bread, pasta, sweets) or eaten alone (e.g., without a source of protein or fat). While a modest increase in glucose after a meal is normal, it’s the large rises and crashes that cause problems. Additionally, high-intensity exercise can cause a glucose spike because it increases hormones that release glucose into the system to fuel the activity. (3) While this quick influx of fuel can spike your glucose, it is not something to be concerned about as the spike has a purpose: to fuel the activity and tends to normalize after the activity is stopped. In addition to diet and exercise, stress and sleep play a significant role in glucose regulation. (4, 5) Chronic stress can lead to increased glucose as the body releases stress hormones like cortisol and adrenaline, which stimulates glucose release into the bloodstream. Poor sleep quality or inadequate sleep duration can disrupt glucose metabolism, contributing to fluctuations in glucose levels. (4) While many are aware that poorly managed glucose levels can lead to long-term complications such as heart disease and type 2 diabetes (1, 6), the short-term effects are a little less known but still significant. Large fluctuations in glucose as well as frequent glucose spikes can have a profound impact on day-to-day life impacting things like hunger and cravings, energy, mood, focus, sleep, and skin health. (1, 7) The connection between glucose and your wellbeing Many people are unaware that some of the symptoms they experience on a daily basis may be related to their glucose levels. Craving sweets in the afternoon, losing focus after lunch, feeling irritable during a meeting, or experiencing poor quality sleep can all be effects of poorly managed glucose. Let’s explore how glucose can have an impact on daily wellbeing: Increased hunger and cravings: Research indicates that glucose spikes, followed by a crash, can intensify hunger and subsequent cravings for food. (8) Conversely, when glucose remains steady, there tends to be less interest in food and fewer cravings. (9) The cycle of increased hunger and cravings can disrupt daily activities, leading to erratic eating patterns and potential weight gain. (10) Less energy and focus (more fatigue): A study that looked at both mood and energy levels found that individuals following a high-glycemic load (high GL) diet, characterized by its tendency to induce erratic blood glucose patterns, reported experiencing more fatigue compared to those adhering to a low glycemic load diet (low GL), known for promoting steadier glucose levels. (11) Fluctuations in glucose levels can significantly impact energy levels and cognitive function. Following a spike in glucose, there is often a subsequent crash, leaving individuals feeling fatigued and moody. (11) This rollercoaster effect not only impairs productivity and focus, (12) but also hampers overall energy levels, (13) making it challenging to sustain optimal performance throughout the day. Poor moods: The same study found that individuals following the high GL diet saw a 38% higher score in depressive symptoms and 55% higher score in total mood disturbances than those following a low GL diet. (11) Glucose levels play a crucial role in regulating mood, with fluctuations often leading to mood swings and irritability. Recent research is pointing towards direct effects of both glucose levels and insulin and their effects on depression and mood. (14, 15) High and low blood glucose as well as higher than normal insulin levels can negatively impact your mood while steady glucose has been shown to have positive effects. (1, 11, 14, 15) Low quality sleep: Poorly managed glucose levels can disrupt sleep quality, leading to difficulties falling asleep, frequent awakenings during the night, and overall restless sleep. (16, 17) Poor sleep quality can disrupt essential restorative processes that can further impact mood, cognitive performance, and physical health. Additionally, studies have found that not only do steady glucose levels help improve sleep quality but better sleep also helps improve glucose levels. Keeping your glucose steady may result in better sleep (18) and a good night’s sleep may also help keep your glucose steady. (4) Poor skin health: Glucose levels can also affect skin health, contributing to issues such as increased acne breakouts and skin inflammation. Fluctuations in blood glucose can stimulate the production of sebum, an oily substance that can clog pores and lead to acne. (7) Additionally, elevated glucose can promote inflammation, exacerbating skin conditions such as eczema and psoriasis. (19) This added burden of skin issues can further affect self-esteem and overall wellbeing. Persistent fluctuations in glucose levels not only disrupt your body’s natural rhythm, but also contribute to a cascade of symptoms that can significantly diminish your quality of life. Recognizing and addressing these interconnected factors is essential for taking control of your health and finding equilibrium in your daily life. Getting to know your body’s responses To cultivate a deeper awareness of your body’s glucose levels and optimize your wellbeing, there are several strategies you can implement. Firstly, maintaining a balanced diet rich in whole foods, protein, and fiber while minimizing refined sugars and processed carbohydrates can help stabilize glucose. Regular physical activity is also crucial, as exercise can enhance insulin sensitivity and promote glucose regulation. Furthermore, paying attention to how different foods and lifestyle factors impact your energy levels, mood, hunger cues, and sleep can provide valuable insights into your body’s responses to glucose fluctuations. Keeping a food diary and tracking symptoms can help identify patterns and find the foods and lifestyle habits that help stabilize glucose. Using a continuous glucose monitor (CGM) like Lingo can give even greater understanding of your own glucose patterns and support proactive changes to your daily habits that can help support steady glucose. Gaining access to insights on how your food choices and daily habits affect your glucose can allow you to make informed decisions about your diet, physical activity, stress management, and sleep to help you better optimize your overall wellbeing. A final note from Lingo Paying attention to how your food choices and other lifestyle factors impact your energy, mood, cravings, and sleep can help you gain clarity into what might be impacting your glucose patterns the most. Using a CGM like Lingo offers personalized insights into these glucose responses, empowering you to make lifestyle changes to improve your quality of life and overall wellbeing. With increasingly more research pointing towards the importance of steady glucose for short-term and long-term health, integrating healthier strategies into your lifestyle can help cultivate a deeper connection with your body and foster greater balance and overall health.