Over the past few months, I experimented with a continuous glucose monitor (CGM)—a small device you attach to the back of your arm that tracks blood sugar in real time. I’ve always been sensitive to blood sugar swings, but earlier this year I noticed those “funny feelings” happening more often. Out of curiosity (and concern), I tried a CGM a few times. What I discovered surprised me and has already changed some of my daily habits.

Here are my biggest takeaways:

✅ Feelings can be deceiving – Low sugar, high sugar, and even plain old hunger can feel almost identical. I can’t always trust how I feel without looking at the data.

✅ Not all carbs are equal – Fiber-rich carbs digest slower and keep blood sugar steady and can be eaten with no problem, while refined carbs spike me every time.

✅ Protein first – Starting meals with protein helps blunt the spike from carbs. Even on pizza night, I drink a protein shake first to keep myself balanced.

✅ Portion control matters – Overeating (even healthy non-starchy food) keeps my sugar higher than when I eat moderately.  

✅ Eating slowly helps – This one is a hard one for me, but if I make the meal last longer, my blood sugar rise at meal time is more gradual and steady. 

✅ Exercise is powerful – A 10–30 min walk after meals works wonders for stabilizing glucose. Strength training may cause a short-term rise, but in the long term, building muscles help regulate glucose levels.

✅ Shoot for no spikes – A big spike up  is usually followed by a big crash down. My goal is for level with only gradual increases and decreases at meal time and after.  I’m still working hard on this one.

✅ Sleep, Stress, and hydration count too – Poor sleep, stress, and dehydration can push blood sugar up, even without food.

✅ Stacking makes it worse – Combine stress, little sleep, and refined carbs? Trouble every time.

Wearing a CGM has been eye-opening. It’s helped me connect the dots between rising glucose levels and everyday life in a way I could see in real time. While I can’t predict the future, I’m hopeful that making these choices consistently will help me manage my glucose and protect my health for years to come.  The little sensor does not curb hunger but the real time education it supplies is invaluable to making healthy food choices.

If you’ve ever wondered how your body responds to food and lifestyle habits, a CGM might just be one of the most eye-opening experiments you could try.  CGMs were available by prescription-only until last year. Currently there are two FDA approved over the counter CGMs on the market that I have found.  I’ll throw a link on my fitfavs page in case  you are interested.  If you decide to try it, let me know and I’ll email you a few more practical tips I’ve learned on how to wear one.

P.S.

We have a walking/step challenge coming in October. Go ahead and get a head start on a walking habit. We will be counting steps so if you don’t already have an electronic counter (fitbit, apple watch, garmin, etc), you may want to pick up an old fashion pedometer. It will work just fine for our challenge and comes in under $20.

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