Why I Wore A Glucose Monitor

What I Learned From Monitoring My Glucose

When it comes to optimizing life, I’ve always been about leaving nothing to chance.

That’s why I decided to level up my fitness scientifically by wearing a continuous glucose monitor (CGM) for a month.

Why? Because most people have no clue how much their glucose levels actually affects their gains.

Even if you eat mostly healthy food, your glucose levels could be at a less than optimal level for fitness and building muscle.

Here are 3 lessons I learned from monitoring my glucose, and how you can use this information to fine tune your diet for maximum gains.

Why Glucose Matters to Everyone (Not Just Diabetics)

Most people associate glucose levels with diabetes. But here’s the thing: glucose management is critical for everyone.

Your body runs on glucose. It’s your primary source of energy. But if your glucose levels are constantly spiking and crashing, it’s like trying to drive a car with inconsistent fuel flow.

What does that feel like?

• Afternoon energy crashes.

• Mood swings.

• Insatiable sugar cravings.

• Poor focus and mental fog.

On the flip side, when your glucose is stable, you get:

• Consistent energy all day.

• Sharper focus and productivity.

• Better workout performance.

• Improved fat-burning and muscle recovery.

This isn’t just theoretical. Research shows that chronic blood sugar spikes contribute to inflammation, fat storage, and even long-term health issues like heart disease.

For me, the goal was simple: stay in control. Stable glucose equals stable energy, and stable energy equals winning the day.

What Exactly Is a CGM?

A continuous glucose monitor (CGM) is a small device you wear on your skin. It tracks your blood sugar levels 24/7 and sends the data straight to an app on your phone.

Think of it like a dashboard for your internal engine.

You eat a meal? The CGM shows you what happens.
You crush a workout? The app tracks the dip in glucose as your muscles soak up the fuel.
You sleep poorly? The CGM even reflects how stress or lack of rest impacts your blood sugar.

For me, this tool wasn’t just about tracking numbers. It was about seeing the real-time cause-and-effect relationship between my choices and my body.

Lesson 1: Healthy Foods Aren’t Always “Healthy” For You

We’ve all been told what’s “healthy.” Oatmeal, whole-grain bread, and fruit are staples in every traditional clean-eating diet.

But here’s the truth: nutrition is personal.

One morning, I tested what seemed like a healthy breakfast: oatmeal with honey and some blueberries. My glucose spiked to levels I hadn’t seen before, and within two hours, I was crashing, hungry, tired, and unfocused.

Compare that to another day when I ate scrambled eggs, avocado, and turkey bacon. My glucose stayed steady for hours, and I felt dialed in mentally and physically.

This lesson was huge: just because a food is labeled “healthy” doesn’t mean it works for your body.

Lesson 2: Timing and Food Pairing Make All the Difference

Another surprising discovery was how much timing and food combinations matter.

For example, eating carbs on their own, like a plain bagel, would send my glucose levels soaring, followed by a crash. But if I paired those same carbs with protein and fat, the spike was smaller, and I didn’t crash.

Here’s why:

• Protein and fat slow digestion, which reduces the speed at which glucose hits your bloodstream.

• This keeps your blood sugar levels more stable, giving you consistent energy.

Now, every meal I eat is balanced. If I’m eating rice, I’m pairing it with lean chicken or beef. If I’m having a sweet potato, there’s avocado or some nuts on the side.

Lesson 3: Workouts Are the Ultimate Glucose Reset Button

One of the coolest things I learned? Exercise is like magic for your glucose levels.

After a carb-heavy cheat meal, pizza and ice cream, I expected my glucose levels to stay elevated for hours. But after a quick 20-minute workout (push-ups, squats, and burpees), my levels dropped back to baseline.

Here’s why:
When you work out, your muscles use glucose as fuel. This pulls sugar out of your bloodstream and stabilizes your levels.

This means you can actually offset the effects of a high-carb meal by pairing it with exercise. It’s not a free pass to eat junk, but it’s a powerful tool for damage control.

How I Changed My Routine Based on the Data

After 30 days of wearing a CGM, the insights weren’t just numbers on a screen, they became a roadmap for optimizing my routine. Here’s exactly how I applied what I learned to my daily habits:

1. Breakfast Is Protein and Fat Only

Breakfast used to be a guessing game for me, something “healthy,” like oatmeal, toast, or fruit. But the CGM showed that even these “clean” choices were wrecking my blood sugar stability. I’d experience spikes that made me feel energized for an hour, only to crash hard mid-morning.

Now, my go-to breakfast includes:

• Scrambled eggs with spinach and avocado: Loaded with protein and healthy fats, these foods keep my glucose stable and my energy levels consistent.

• Turkey bacon or smoked salmon: A protein-packed option that pairs perfectly with eggs and adds variety.

I also noticed that adding coffee alongside a carb-heavy breakfast made the spikes worse. So now, I skip coffee with breakfast if carbs are involved, saving it for later in the day when my glucose levels are more stable.

2. Pre-Workout Carbs Are Key

Before using a CGM, I didn’t think much about pre-workout nutrition. I’d eat whatever was convenient and hit the gym. But the data taught me that timing and macronutrients matter. Eating carbs 60–90 minutes before lifting gave me sustained energy and better performance.

Here’s what works for me:

• Go-to meal: A medium sweet potato with grilled chicken breast. It’s simple, digestible, and provides the perfect fuel.

• Snack alternative: A banana with almond butter if I’m short on time.

This timing strategy has been a game-changer. I now enter every workout with the energy to push hard without feeling sluggish or bloated.

3. Post-Workout Recovery with Fast-Digesting Carbs

I used to think protein shakes alone were enough post-workout, but the CGM showed me otherwise. After an intense lifting session, my glucose would dip as my muscles absorbed glycogen. Adding fast-digesting carbs to my post-workout routine sped up recovery and made me feel replenished faster.

Now, my post-workout recovery plan looks like this:

• A whey protein shake with honey or a ripe banana: The quick carbs replenish glycogen stores, while the protein jumpstarts muscle repair.

• Optional add-ons: A handful of dates or rice cakes if the session was particularly grueling.

This small adjustment improved how I feel after training and allowed me to hit my next workout stronger.

4. Avoiding Afternoon Energy Crashes

Before this experiment, I often found myself dragging mid-afternoon, especially after a carb-heavy lunch. Using the CGM, I learned that pairing my meals with fiber, protein, and healthy fats made all the difference.

My typical lunch now includes:

• A large salad with grilled chicken or salmon, loaded with greens, avocado, nuts, and a light vinaigrette.

• Roasted vegetables and quinoa: The combination of fiber and protein keeps glucose steady.

• A cup of herbal tea instead of sugary snacks to curb cravings.

By stabilizing my glucose mid-day, I’ve eliminated the need for afternoon caffeine or snacks, keeping my focus sharp through the evening.

5. Strategic Snacking

Snacking used to be my downfall, grabbing whatever was convenient. But the CGM showed me which snacks caused glucose spikes and which ones kept me steady.

My current snack list:

• Greek yogurt with a drizzle of almond butter: High protein, low sugar.

• Boiled eggs and a handful of nuts: Portable and nutrient-dense.

• Beef jerky: Packed with protein, no glucose spike.

These options not only keep my glucose stable but also reduce cravings for sugary treats.

How To Take Control Of Your Glucose Levels

Getting started with a continuous glucose monitor (CGM) can feel overwhelming, but the process is straightforward when broken into manageable steps. Here’s how to dive in and use a CGM effectively to optimize your health and performance.

Start with the Right Device
Choose a CGM that fits your goals. Devices like NutriSense and Levels are excellent options for non-diabetics.

They offer not just glucose tracking but also personalized insights such as meal recommendations and the impact of your workouts on your glucose levels.

Once your CGM is set up, it’s time to dig into the data.

Here’s exactly what to look for, the ranges you want, and how to analyze it all effectively.

The Big 2 Metrics That Matter Most

1. Glucose Spikes

   • After meals, your glucose levels should ideally stay below 140 mg/dL. Levels consistently spiking above 160 mg/dL may indicate poor glucose tolerance or high-carb meals causing excessive strain on your system.
     

   • Repeated high spikes can lead to insulin resistance over time and leave you feeling fatigued or craving more sugar.
     

2. Fasting Glucose

   • Your glucose levels first thing in the morning should be between 70–100 mg/dL. If they’re above this range, it might indicate poor nighttime habits, like eating late or stress.
     

   • Elevated fasting glucose can point to underlying issues like poor recovery, diet imbalance, or even prediabetes risk.

How to Read and Use the Data

• Meal Tracking: Write down what you ate, the portion size, and the timing. Compare this to your CGM data within 1–2 hours post-meal. A meal causing a glucose spike above 140 mg/dL might need tweaking, such as adding more protein or fiber. Over time you’ll have an exact blueprint on what powers up your body and what holds it back.
  

• Exercise Impact: Look at how workouts affect your glucose. After high-intensity exercise, glucose might temporarily rise (a normal response), but it should stabilize shortly after. On the flip side, steady-state cardio often lowers glucose. This insight helps you time meals or snacks around workouts to avoid energy dips.
  

• Sleep Patterns: Poor sleep can increase glucose levels overnight and into the morning. If your fasting glucose is consistently high, review your sleep quality or nighttime eating habits.

What You Want to See

• Flat Lines, Not Rollercoasters: The smoother your glucose trends, the better. Aim for fewer sharp spikes and drops. Consistent glucose levels mean your body is efficiently processing nutrients and maintaining steady energy.
  

• Quick Recovery from Spikes: When you do see a spike (e.g., after eating), your levels should return to baseline within 2 hours. Prolonged elevated levels can signal a need to adjust your diet.

Pro Tip

Focus on stabilizing meals by pairing carbs with protein and fat.

For example, instead of plain oatmeal, add peanut butter and chia seeds. This helps flatten glucose spikes, keeping energy steady and cravings in check.

Experiment to Find What Works
The magic of a CGM lies in the opportunity to test and refine.

For example, eat a high-carb meal like pasta on one day and monitor the resulting glucose spike.

The next day, pair the pasta with chicken and avocado to see if the spike diminishes.

This type of experimentation helps you identify combinations and timing that work best for your body.

You can also test how your glucose reacts to pre- and post-workout meals, or how shifting the time of a meal impacts energy levels throughout the day.

The BMM Takeaway

Before this experiment, I thought I had my nutrition dialed in.

But wearing a CGM showed me there were small tweaks I could make to feel and perform even better.

And those small tweaks stack up to big results without even knowing it.

The biggest takeaway? Knowledge is power. Once you understand how your body works, you can make smarter choices that amplify your results.