A $49 gadget showed that I've been drinking coffee wrong for 10 years - and it was triggering a daily 'afternoon slump'.
For most of my working life, I've had to reach for a chocolate cookie and hot drink at 3pm just to stay awake at my desk, but it turns out a simple fix of my morning routine was all I needed.
The culprit? Drinking my coffee at the wrong time was leading to a sharp spike in blood sugar levels (also known as glucose).
Most commonly associated with diabetes patients, fluctuating blood sugar levels can affect everything from your mood to your energy levels - and cause serious health issues if left untreated.
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To combat the problem, people are increasingly turning to continuous glucose monitors; traditionally designed for people with diabetes to enable them to track their sugar levels throughout the day, they're now available from the likes of Amazon for less than $50.
One brand that has the internet talking is Lingo, a continuous glucose monitor (CGM) that streams blood sugar data directly to your phone, so you can see the direct impact of your eating habits on your mood and energy levels.
In a bid to see if it could finally put an end to my 3pm slump, I decided to test the Lingo CGM for four weeks, and something surprising happened.
How do you apply a continuous glucose monitor?
OK, it's time to confess. As someone who is incredibly squeamish, I took one look at the needle, and put the glucose monitor straight back into the box.
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But after watching countless YouTube tutorials on how to safely apply the gadget to my arm, I closed my eyes and built up the courage to give it a go - and surprisingly, I didn't feel a thing.
However, if you are scared of needles, I recommend getting someone to help you with the application.
Aside from the terrifying-looking needle, the application process is otherwise simple.
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All you need to do is clean your arm with the alcohol wipe provided, activate the glucose monitor, and apply the gadget to your chosen arm.
The next step is to sync your glucose monitor with the Lingo app via Bluetooth.
You will then be asked to enter your personal details (such as age and weight) alongside any health goals.
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For instance, my aim was to sustain my energy levels throughout the day in order to avoid the dreaded 3pm slump, and in turn, boost my mood without reaching for a chocolate bar.
Each $49 glucose monitor is designed to be used for two weeks and you are advised to rotate arms per application.
There are even protective patches included in the pack if you're worried about the glucose monitor falling off during exercise or getting dressed.
How do continuous glucose monitors work?
Lingo is a biosensor that decodes your personal glucose response to food and exercise.
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The biosensor connects to an app that crunches the numbers for you, so that you have a better understanding of how your lifestyle impacts your energy, mood, and blood sugar levels.
A nifty little device, it works via a tiny filament (said scary needle) that sits just below the skin's surface to stream real-time updates 24/7.
If you have an iPhone, the app can even sync up with Apple to auto-log your workouts and step count for a deeper look at your overall health.
All you need to do is log your meals and your glucose data will pull through as a simple graph, where can you see clear spikes and drops after certain meals or workouts.
For instance, demolishing half a block of Tony's Chocolonely one evening sent my blood sugars flying.
Interestingly, exercise helped me to counteract this.
Whether it was a hot yoga class or swimming, exercise helped to keep my blood sugar levels in a normal range as indicated in the graph below.
What the Lingo glucose monitor taught me about my morning coffee
During the four-week review, I learned which food and drinks negatively impacted my blood sugar levels - and in turn, mood and energy.
The Lingo app told me that I was having larger glucose spikes in the afternoon and recommended that I have a higher protein breakfast to prevent this.
It also turned out that there was a simple reason behind the sudden drop in energy levels come 3pm.
According to Lingo by Abbott’s Resident Nutritionist, Sophie Bertrand, having a coffee in the first hour after waking up is an absolute no-go if you want to sustain your energy throughout the day - and there is nothing that gets me out of bed faster than the thought of a cappuccino.
"If you have a coffee as soon as you wake up, you’re blocking adenosine (a chemical found in human cells), which regulates tiredness," she explains.
"So, when your coffee wears off in the afternoon, the adenosine comes flooding back, which is why so many people experience that three to four o’clock slump.
"Then, you might end up having a second coffee to combat this, which later blocks your sleep - and you end up in a cycle."
To make matters worse, I was having oat milk in my coffee, which was another driving force behind the sharp blood sugar spikes. So, I decided to patiently wait an hour to an hour after waking to order my coffee. In turn, the spikes were less dramatic, as shown in the graph below.
I felt slightly less tired in the afternoon and didn't have the same craving for a second coffee when the clock struck 3pm. I even tried alternating between cow's milk (which is higher in fats) and oat milk on different mornings, and the difference in my glucose levels was telling.
"When we wake up, our body naturally produces cortisol to help us feel alert and this peaks around 45 minutes to one hour post-waking, nutritionist Lauren Johnson Reynolds tells UNILAD Tech.
"When we drink caffeine within this time, it competes with our body’s natural cortisol rhythm and can make us more dependent on caffeine later in the day.
"By riding the natural energy wave that our morning cortisol brings, and delaying caffeine until slightly later in the day, we can help to avoid that 3pm energy slump and utilise adenosine’s effects in the evening when we need them."
Is the Lingo CGM worth the investment?
Since reviewing the Lingo CGM, I've seen more people rocking the gadget on their arm whilst out and about. But is it worth the investment?
Overall, I enjoyed having a deeper insight into my health and lifestyle, and will introduce small changes to my daily routine moving forward. But it isn't necessary for everyone.
The pros:
- Enabled me to manage my energy levels throughout the day by making small changes to my diet.
- Helped me to understand how exercise can stabilise blood sugar levels, even if that's a short walk after dinner.
The cons:
- The Lingo app can be time consuming, as you need to enter all meals, snacks, and workouts in order to receive accurate real-time data.
- If you have struggled with disordered eating or are triggered by calorie counting, I don't recommend glucose tracking, as you do need to track your food intake.
- The glucose monitor began to irritate my skin towards the end of the four-week review. According to Lingo, people with sensitive skin might experience bruising or pain upon removal, so this is something to consider.
So, where can you buy a Lingo glucose monitor?
You can currently purchase a Lingo CGM on the official website here or via Amazon here. Prices vary depending on the package you're after. If you'd like to trial the product, you can purchase a two-week monitor for $49.
If you're looking for a deeper insight into your lifestyle and want to improve your mood or energy levels, it's certainly worth the investment. But I would recommend giving the trial a go first to see if it's something you'll benefit from in the long haul.
Shop other continuous glucose monitors below:
- Stelo Glucose Biosensor & App by Dexcom via Amazon
- Glucose Monitoring System Kit via Amazon
- Nutrisense Monitoring Kit via Amazon