#16: To measure or not to measure: who better to study than yourself?

Live Long and Well with Dr. Bobby

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In this episode, we explore wearables and self-monitoring tools like step counters, sleep trackers, and continuous glucose monitors (CGMs). We'll dive into the science behind these devices and share how they can help you gain insights into your health, track progress, and personalize your wellness journey. We discuss the value of self-monitoring, backed by scientific studies, and how these tools can help motivate behavior change.

Key Topics:

1. Step counters (smart watches, FitBit)
   Studies have shown that this feedback helps increase amount walked, but only if you continue to use them.
2. Home Blood Pressure Monitoring
   Using a home blood pressure monitor, I learned that my blood pressure is higher in the morning, helping me adjust my medication timing. A review of 52 studies found that home monitoring improves blood pressure management. However, it may only be effective if used consistently.
3. Sleep Trackers and Better Sleep
   Sleep trackers like the Oura Ring can help you monitor and improve sleep habits. Studies have shown that using devices like Fitbits, paired with sleep education, can improve sleep quality. Personally, I’ve found that tracking sleep has revealed important insights into how alcohol and consistent sleep schedules affect my sleep length/quality.
4. Continuous Glucose Monitors (CGMs)
   CGMs are not just for diabetics—many people use them to personalize diet and exercise. Studies show that CGMs improve glucose control when meal plans are personalized based on individual glucose responses. For example, I learned that pizza doesn’t spike my blood sugar much, but popcorn does.

N-of-1 Trials and Personalized Health
Wearables enable N-of-1 trials—personal experiments to find what works best for you. Whether it's testing the effects of sleep habits, exercise, or dietary changes, self-monitoring helps tailor interventions to your body’s needs, offering a personalized approach to health.

Chapter

1. #16: To measure or not to measure: who better to study than yourself? (00:00:00)

2. Introduction (00:01:03)

3. Step trackers (00:06:39)

4. Home Monitoring Devices for Health (00:09:16)

5. Home blood pressure monitoring (00:10:08)

6. Sleep tracking (00:13:46)

7. Continuous Glucose Monitors (00:20:03)

8. DEXA body composition analysis (00:25:51)

9. Wearables that detect abnormal heart rhythms (00:29:03)

10. Resting metabolic rate (00:29:43)