We created challenges to help you gain insights about your personal blood sugar curves. All the challenges will be for breakfast on Days 1-5 of ZOE 102.

You'll put some concepts to the test to help you learn about how you can make all the foods you love work for you.

Your data will also contribute to helping further science for everyone. We created a shopping list (below) to help you prepare and plan ahead.

Here's a breakdown of what to expect:

Day

Concept you'll test

Test breakfast options

ZOE 102 • Day 1

Calories

Carb options:

  • White bread,
    3 slices

  • Bagel, 1 plain

  • Gluten-free bread, 3 slices

  • White rice, 1 cup cooked

  • Couscous, 1.25 cups cooked

ZOE 102 • Day 2

Calories

  • Cheddar cheese, 3 slices

  • Almonds,
    1.5 oz

  • Avocado,
    1 medium

  • Nut butter
    3 tablespoons

  • Ham, 5 slices

  • Bacon, 4 slices

  • Plain Greek yogurt (full fat), 1 cup

ZOE 102 • Day 3

Combining food

Eat carb with fat

(Same options as Days 1 and 2)

ZOE 102 • Day 4

Activity

Eat carb, followed by 30 minutes of activity (e.g. brisk walk)

(Same carb as Day 1)

ZOE 102 • Day 5

Food sequencing

Eat fat, wait 10 minutes, then eat carb

(Same options as Days 1 and 2)

Note: You can choose an alternative to white bread on the first day of your core challenges, but you'll need to keep it consistent for the other challenges on days 2-5 of ZOE 102.

Step-by-Step Guide

Here's what you'll need to do for accurate results for your core blood sugar challenges:

  • Fast overnight for at least 8 hours (plain still water is fine)

  • In the morning, prepare your breakfast

  • Log it in the app

  • Eat your breakfast within 20 minutes

  • You can have water, black tea or black coffee with your breakfast

  • Fast for 3 hours after your breakfast

  • Avoid exercise during the fasting period, unless specifically instructed to engage in activity

  • Check your blood sugar readings on your reader (or LibreLink app if you have it), 3 hours after breakfast

  • Complete your blood sugar reflections quiz

Shopping List

Here's what you can do to prepare for your blood sugar challenges.

1. Choose your carb

You will eat this carb-rich food on days 1, 3, 4, and 5 of ZOE 102. The carb you choose should be kept consistent for all challenges on days 1-5 of ZOE 102 to allow you to compare your blood sugar responses accurately.

Options:

  • White bread, 2 loaves
    (1 oz/28g per slice)

  • Bagels, 4 plain

  • White rice, 1.3 cups (uncooked)

  • Couscous, 2 cups (uncooked)

  • Gluten-free bread, 2 loaves

  • Oats/oatmeal, 1-2 cups (uncooked)

* Please note: The quantities above refer to the total amount of carb-rich ingredient you'll need for all your blood sugar challenges.

2. Prepare for Day 2 (ZOE 102)

Options:

  • Cheddar cheese, 3 slices
    (19g/0.7 oz per slice)

  • Almonds, 1.5 oz

  • Avocado, 1 medium (200g)

  • Nut butter (e.g. Almond), 3 tablespoons (48g total)

  • Ham, 5 slices

  • Bacon, 4 slices

  • Plain Greek yogurt (full fat), 1 cup

3. Prepare for Day 3 (ZOE 102)

Options:

  • Cheddar cheese, 3 slices
    (19g/0.7 oz per slice)

  • Almonds, 1.5 oz

  • Avocado, 1 medium (200g)

  • Nut butter (e.g. Almond), 3 tablespoons (48g total)

  • Ham, 5 slices

  • Bacon, 4 slices

  • Plain Greek yogurt (full fat), 1 cup

4. Prepare for Day 4 (ZOE 102)

You would use the same carb that you chose for Days 8-12. There is no need to prepare anything else.

5. Prepare for Day 5 (ZOE 102)

We recommend:

  • Cheddar cheese, 3 slices
    (19g/0.7 oz per slice)

  • Almonds, 1.5 oz

  • Avocado, 1 medium (200g)

  • Nut butter (e.g. Almond), 3 tablespoons (48g total)

  • Ham, 5 slices

  • Bacon, 4 slices

  • Plain Greek yogurt (full fat), 1 cup

Hungry for more challenges?

We've got a library of over 50 other challenges you can try out with your blood sugar sensor! Check them out here.

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