Active Wave

A CGM won’t make you lose weight.

Changing habits does.

Research shows glucose feedback slightly improves numbers…
but doesn’t meaningfully change weight or BMI.

Most people just eat less to avoid spikes.
That’s calorie control with a $400 sensor attached.

If fat loss is the goal:
✔ protein
✔ steps
✔ lifting
✔ sleep

All free. All proven.

Wearables don’t replace fundamentals.

New video breaks down who should use CGMs — and who should skip them.

Check out my full video “Don't Buy a CGM Until You Watch This” 👉 https://youtu.be/NkBb3Z_3-dQ & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

4 minutes ago | [YT] | 0

Active Wave

Blood sugar spikes aren’t emergencies — poor recovery is.

In studies of healthy adults, people spike daily and remain metabolically normal.

So the real question isn’t: “Did my food spike me?”
It’s: “How fast did I return to baseline?”

I break down who should skip CGMs, who should test short-term, and who needs medical guidance in this video.

👇 Comment your category:
GREEN — healthy, skip it
YELLOW — short experiment
RED — talk to your doctor

22 hours ago | [YT] | 0

Active Wave

Blood sugar spikes aren’t the problem.
Staying elevated is.

Healthy people spend ~3 hours a day above “spike zone” on CGMs — and they’re metabolically normal.

Spikes after meals = normal physiology.
Poor recovery back to baseline = the red flag.

The wellness industry made graphs scary.
The science says resilience matters more than perfection.

If you’re healthy → you probably don’t need a CGM.
If you’re at risk → run a short experiment, not a lifestyle.

Tech should create insight — not anxiety.

Full breakdown + 14-day protocol on YouTube.
(And why most people are wasting their money.)

Check out my full video “Don't Buy a CGM Until You Watch This” 👉 https://youtu.be/NkBb3Z_3-dQ & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

2 days ago | [YT] | 0

Active Wave

500+ of you voted your color on the CGM video. Here's what I learned:

🟢 GREEN: 45% (most of you don't need it—good)
🟡 YELLOW: 42% (higher risk than expected)
🔴 RED: 13% (hope you talked to your doc)

For the 42% in YELLOW: The 14-day protocol guide is now available. Reply "PROTOCOL" and I'll send you the link.

What else should I review? Vote below:

2 days ago | [YT] | 0

Active Wave

If you’re tired but not sleepy at night, that’s the problem.

“Tired” is exhaustion.
“Sleepy” is your brain ready to shut down.

Most people get in bed tired… then scroll, stress, and train their nervous system to stay awake.

That’s why insomnia sticks.

One simple re-conditioning rule fixes it long-term (used in clinical sleep therapy).

I explain exactly how it works in this week’s video — plus a 10-minute routine that makes falling asleep easier immediately.

Full breakdown 👇

Check out my full video “Stop Lying in Bed Awake (Do This 10-Minute Protocol Instead)” 👉 https://youtu.be/V5maBAGZ4O8 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

6 days ago | [YT] | 0

Active Wave

Most sleep issues aren’t random — they’re conditioning.

Bright lights delay melatonin.
Warm rooms block sleep onset.
Racing thoughts keep cortisol high.
Lying awake trains your brain to stay alert in bed.

I just posted a 10-minute evening routine that fixes all four.

Poll: What’s your biggest struggle?

(Next video will tackle the most common one.)

6 days ago | [YT] | 0

Active Wave

Most sleep problems aren’t about “relaxing more.”
They’re about signals your brain is misreading.

Light too bright → melatonin delayed
Room too warm → sleep onset blocked
Thoughts looping → cortisol stays high
Lying awake in bed → your brain learns “bed = awake”

Fix those four and sleep gets easier fast.

I just broke down a 10-minute evening routine that helps people fall asleep faster starting tonight — no supplements, no gadgets.

Full walkthrough is on YouTube.
That’s where the deep dives live.

Check out my full video “Stop Lying in Bed Awake (Do This 10-Minute Protocol Instead)” 👉 https://youtu.be/V5maBAGZ4O8 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

1 week ago | [YT] | 2

Active Wave

Over 400 of you said "lying awake trying to fall asleep" is your #1 issue.
The fix starts here → https://www.youtube.com/watch?v=V5maB...

The full 10-minute protocol is at 1:15.
Most requested: The 3AM cortisol/blood sugar deep-dive. I'm working on it.

1 week ago | [YT] | 0

Active Wave

Cold plunge timing isn’t “good” or “bad.”
It’s a timing problem + a goal problem.

Here’s the 2-question filter I use:
1. What’s your scoreboard?
- Performance soon (games, matches, practices back-to-back) → cold can help
- Muscle growth/strength (hypertrophy phase) → cold is “use carefully”

2. Are you plunging within a few hours after lifting?
- If yes and you’re trying to grow… that’s the conflict window.

3 protocols that work in real life:
1. AM plunge / PM lift
2. Lift today / plunge next morning
3. Cold on cardio/rest days only

When I’d prioritize cold anyway:
Tournament week. Two-a-day camp. In-season stretch where soreness limits skill.

Because sometimes “ready tomorrow” matters more than “max gains in 12 weeks.”
Just know what trade you’re choosing.

What are you optimizing right now—tomorrow or next month?

Check out my full video “Cold Plunge Timing: When It Destroys Your Gains” on my YouTube channel 👉 @ ‌ActiveWave https://youtu.be/fFeFkjBOQq8 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

2 weeks ago | [YT] | 2

Active Wave

If you cold plunge right after lifting to “recover faster”…

You might be doing the opposite of what you want.

Here’s the problem:
Cold water turns down the exact signal you just trained for.

If your goal is hypertrophy/strength over the next 8–12 weeks, plunging within a few hours of lifting is a “use carefully” move because cold can reduce blood flow + amino acid delivery when your muscle is trying to rebuild.

But if your goal is performance tomorrow (in-season, tournament weekend, two-a-days)… cold can be a useful tool.

Same tool. Different scoreboard.

My simple rule:
✅ Don’t cold plunge right after lifting.
➡️ Separate it: morning plunge / evening lift OR lift today / plunge tomorrow OR cold on cardio/rest days.

Comment with your goal right now:
A) performance this week
B) muscle/strength this month

(And drop your #1 recovery struggle: soreness, sleep, or always feeling beat up.)

Check out my full video “Cold Plunge Timing: When It Destroys Your Gains” 👉 https://youtu.be/fFeFkjBOQq8 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

2 weeks ago | [YT] | 1