What Is “Time in Range”?
Monitoring your “time in range” is a way to track how well your blood glucose or ketone levels stay within a target range over time. Rather than relying on single measurements, it provides a more comprehensive picture of your metabolic health, showing how consistently you’re maintaining steady glucose levels and staying in ketosis.
As someone following a ketogenic lifestyle, monitoring time in range can help you understand how well your body is adapting to these changes and achieving the desired benefits.
Time in Range for Blood Glucose
Traditional blood glucose guidelines suggest staying under 180 mg/dL (10 mmol/L), especially for those managing diabetes. However, this limit doesn’t match the goals of a ketogenic lifestyle, which aims to keep blood sugar levels within a much narrower range, such as 70-110 mg/dL (4-6 mmol/L). Research indicates that the body works to keep blood glucose levels within this range by balancing the hormones insulin and glucagon. You can customize your glucose range to suit your preferences in the “Set up Your Goals & Units” section of the MyMojoHealth app.
Tracking time in range for blood glucose helps ensure your levels are consistent with your health goals, such as weight loss, improved insulin sensitivity, and better glycemic stability. With tools like the MyMojoHealth platform, you can monitor how much time you spend within your target range and adjust this range as needed.
Time in Range for Blood Ketones
Ketones are the measurable biomarker of ketosis, and the most recently proposed range for nutritional ketosis––also known as euketonemia–– is between 0.5 and 5.0 mmol/L. Staying within this range lets you know that your ketogenic diet is working effectively.
The target range for ketones can vary depending on your goals. For example, if you’re managing epilepsy or other neurological conditions, your ideal ketone range might be higher, such as 1.5 to 5.0 mmol/L. If your focus is weight loss or metabolic health, you may experience benefits at the low to middle portion of the nutritional ketosis range, with an emphasis on consistency rather than higher values. As with glucose, you can customize your ketone range in the “Set up Your Goals & Units” section of the MyMojoHealth app.
By tracking your time in range for ketones, you can better understand how your diet and lifestyle are impacting your metabolic state and make necessary adjustments.
Tracking the Glucose-Ketone Index (GKI)
For an even deeper look at metabolic health, the MyMojoHealth platform automatically calculates your Glucose-Ketone Index (GKI) when blood glucose and ketones are taken together. The GKI is a valuable metric for assessing how well your body is balancing glucose and ketone levels, offering additional insights into your metabolic health and ketosis. You can set your GKI range to align with your personal goals and track your time in range to monitor your progress.
For Healthcare Providers
The MyMojoHealth Practitioner Dashboard allows healthcare providers to customize glucose, ketone, and GKI goal ranges for their patients based on individual health conditions, preferences, and medications. Providers can track patients’ time in range for these metrics and adjust targets collaboratively with patients as part of shared decision-making.
Why Time in Range Matters
Time in range provides insights that single glucose or ketone readings cannot. It shows trends over time, helping you or your healthcare provider assess how well your current routine is working and where you might need to make changes.
Whether you’re managing your own health or working with a clinician, time in range is a helpful tool for staying on track and achieving the best possible results with your ketogenic lifestyle.
