I’ve always considered myself a healthy guy — I train hard, eat what I thought was pretty good, and generally feel fitter than most people my age. So when I got my advanced blood panel done, I genuinely thought it was just going to confirm how dialled in I was…
Instead, I got hit with a shocker — my HbA1c was high enough to put me in the pre-diabetic range.
For someone who works out like an athlete, that was a massive wake-up call that you can’t “out-train” a poor diet — even if that poor diet is hidden underneath protein bars, “healthy” snacks and late-night bites.
Partnering with Superpower
I partnered with a wellness company called Superpower — they specialise in in-depth biomarker testing, personalised medical reviews and (most importantly in my opinion) proper after-care and support. Unlike other companies I’ve tried, the doctor walked me through my results in detail and helped me come up with real systems to improve them.
My bloods showed I was deficient in essential B vitamins and Vitamin D — an easy fix with supplementation (side note: I get 20% off Thorne, so if you want to snag a discount shoot me a message).
When I retested 3 months later, those markers had bounced back beautifully.
👉 Try it yourself:
Book an Advanced Blood Panel with Superpower https://superpower.com/
Tackling the real problem: high blood glucose
The harder challenge was blood glucose.
Superpower provided me a Continuous Glucose Monitor (CGM) — that’s the black patch you might’ve seen on my arm in the gym — and that’s where my real learning began.
A CGM continuously measures your glucose in real-time day and night.
I expected things to look great. Instead, I was averaging 120 mg/dL, which is considered high for anyone who cares about longevity and metabolic health.
Lesson #1 — Late-night eating wrecks glucose (and sleep)
If I ate after 8 pm — especially carbs — I’d spike through the night. Ultra-processed snacks like chips and crackers were the absolute worst. Just the other night I slipped up again and had some chips at 8 pm… sure enough, elevated glucose all night and woke up feeling groggy. The night before I stopped eating at 7:30 pm and woke up feeling energised.
➡️ If you take one thing from this post: stop the late-night snacks. Try it for a week and tell me how you feel.
Lesson #2 — UPFs are the enemy
The CGM also made it obvious — if it came in a packet with a barcode, it spiked me. Protein bars, “healthy” snack bars, crackers, pasta — all of it caused chaos.
So I stripped them out, switched to wholefoods (fruit, nuts, lean meats, homemade snacks) and my glucose instantly started improving.
The result?
After just one month of tracking with the CGM I brought my daily average glucose down from 120 mg/dL to 95 mg/dL, back in the “good” range.
I’ve now continued monitoring using Levels, so I have the accountability to stick to the lifestyle changes rather than drifting back.
👉 Want to try a CGM yourself?
Sign up at Levels. https://www.levels.com/
A Few Resources I Found Game-Changing:
- Good Energy by Casey Means
- Glucose Revolution by Jessie Inchauspé
Grab My Free Guide
To make it easier for you to implement everything I’ve learnt, I’ve put together a free downloadable PDF called:
“How to Optimise Your Blood Sugar For Better Energy, Performance & Longevity”
Curious about your own internal health? Have questions about blood testing, CGMs or changing your diet? Drop me a message — happy to help.
David Mills – Owner Ajax Fitness