Now short before my fourties I had a full exam at my Diabetologist who is also specialized on Cardiology. The checkup revealed that I am really lacking fitness. For my age the heart rate is too high and the output generated in the cardio excercise is not where it should be. To me this is no surprise because of my job in the IT business. This is going on for years and my doc always appealed to me to change something about it. This time he did not appeal - he made the following order: 1 hour of sport on 5 days a week.
To me this is really a big change and challenge because I also need to reduce the number of lows. This level of sport is time consuming but I am willing to go there. So for the last three weeks I am on this new schedule and I am still adjusting to it. I expected that it will be not very easy and my numbers show that. Next is the standard deviation and the rise that came with the new schedule:
In general I am exercising late (around 8pm) and I always eat additional carbs for it. The problem is to find the right balance. The carbs should be present for the activity but they should not be digested much later. For the night itself I will eat one bar of chocolate to prevent the low that will develop from the refueling muscles (around 4am). Next you will see how the mean glucose for every hour of the day for the last 30 days (red) looks in comparison to the 30 days before (blue). The rise is dramatic for me and I hope it will settle.
The point is that this high level of sport is awaking my liver. For that I really need to find a solution. After two weeks I have seen the first high spikes after sports. Unregular highs I would explain with some sort of liver reaction. It appears sport is motivating my liver to change its behaviour: you need some carbs - here you have it. So far I can not rely on that but I assume I will have to find a balance between external carbs and the expectation that the liver will help me out with some dumped glucose.
This is trial and error I suppose. On the positive side I feel much better now. It is really worth the effords.