I wore a continuous glucose monitor (CGM) on my hand for more than a month to keep track of my blood sugar levels and find ways to improve them. This experience enabled me to shed 5 kilos and regain control over my blood glucose. Moreover, I realized just how closely my blood sugar levels are linked to my mood and energy.

In September 2023, I started reading "Outlive," a bestselling book on achieving a long and healthy life by Peter Attia, recommended by my friend (shoutout to Ciprian for the suggestion!). One of the chapters dives deeply into blood glucose, its impact on our health, and strategies to manage blood sugar levels. Peter's top advice is to use a CGM (continuous glucose monitor) for at least a month. A few years back, I tried a CGM from FreestyleLibre for ten days but couldn't really grasp how my body responded to different sugars at that time.

I considered giving it another shot. After some research, I chose to purchase CGM sensors from Dexcom — though I have no ties to the company. Currently, I find their sensors to be the top choice and the simplest to get in Romania. Having used five sensors on my arm over 48 days, I believe they offer a superior user experience compared to FreestyleLibre. I highly recommend them to anyone wanting to use a CGM for blood sugar monitoring. The only drawback I faced was developing a rash on my arm with the last sensor, which led me to remove it on day 8.

What insights did I gain throughout the 48 days of using the CGM?

I discovered a great deal about the ways various foods and habits impact my blood sugar levels and learned strategies to manage my blood glucose effectively. However, the most significant achievement was lowering my morning blood glucose from 113mg/dl to 94mg/dl in just 2.5 months without medication, without restricting my calorie intake, and by making only a few simple lifestyle changes.

I installed my first CGM in September 2023. At the time, I was 33 years old, stood at 178cm, weighed 67kg, and had a body fat percentage of 17.3%. I've always been naturally lean, and gaining muscle has been a challenge despite regularly hitting the gym. Clearly, I wasn't obese and considered myself relatively healthy, making conscious dietary choices. I included fruits in my diet, usually skipped dessert, walked frequently, and aimed to get a few workouts in each week. But the CGM revealed a different story — my metabolism wasn't functioning properly, and I was on the path to developing insulin resistance.

Three months down the line, I shed 5 kilos, with my body fat percentage dropping to 11.1%. I kept track of my muscle mass and found I hadn't lost any muscle. The weight I lost came purely from body fat. I attribute this to maintaining stable blood sugar levels, thereby restoring my body’s metabolism. These results are due to the lifestyle changes I implemented (food, sleep, exercise, reduce stress), which all stem from keeping my blood sugar levels in check.

Getting Started with a CGM: The Initial 2 Weeks

Initially, I chose to maintain my regular eating habits to observe how my body would react to various foods. I wasn’t strictly following any particular diet, but I aimed to eat healthier options: fish, minimal red meat, desserts only occasionally, smoothies as a replacement for sugary beverages, plenty of fruits, limited bread, and opting for unprocessed foods whenever available.

From the very first meals, it was evident that pasta & bread were not suitable for me at all. They caused my blood glucose to spike from 110mg/dl to between 180mg/dl and 200mg/dl, and it didn't return to pre-meal levels within the following 3 hours. This was a clear observation and likely the most noticeable one.

One of the first things I noticed that sent my blood sugar levels soaring were potatoes, many types of fruit, and even rice when it wasn't paired with enough protein or fiber (for instance, a mushroom risotto compared to a chicken risotto with a side salad). According to general medical guidelines, blood sugar should stay below 180mg/dl after eating and should drop back under 140mg/dl within two hours. However, my blood glucose would often have a secondary spike around 1.5 to 2 hours post-meal, and my levels wouldn’t normalize unless I took action. By action, I mean walking, running, or engaging in some form of physical activity.

Why is it important for me to keep my blood sugar under control?

Over the next few weeks, I found several additional factors closely linked to my blood glucose levels.

1. When my blood sugar levels are elevated, I feel a noticeable dip in my energy, making me tired regardless of what time it is.
2. Whenever I eat late at night, my blood sugar levels remain elevated during my sleep, leading to a less restful night. This occurs despite not being stressed and having addressed all other potential sleep disruptors like exposure to light, noise, and caffeine.
3. My body wasn't accustomed to using fat as an energy source. During the initial days of managing my blood sugar, whenever I hiked, my muscles felt like they were on fire within the first 10–15 minutes. After doing some research, I found out that this happened because my body wasn't quick enough to switch to burning fat for energy. Details on this article about ketosis...
4. Cravings have vanished, and I'm no longer tempted to snack between meals.
5. My skin appears healthier, and it's surprisingly more supple.

My Personal Insights on Blood Sugar Levels

I'm not a doctor, but I monitor my blood sugar levels out of a genuine interest and a desire to maintain a healthy lifestyle. I strongly advise against making any lifestyle changes without first consulting a professional. Here's what I do to keep my blood sugar levels in check, which I find beneficial for my overall health. Since adopting this approach, I have more energy and generally feel better, as I believe this way of eating reduces inflammation in my body. Previously, I struggled with severe lower back pain for over a year, and doctors couldn't pinpoint the cause — I now think it was linked to high inflammation levels from consuming too much sugar or glucose-rich foods.

The top 7 foods I steered clear of because they often cause my blood glucose to rise.

All carbohydrates will raise blood sugar levels, but the more complex they are, the longer the body takes to break them down and convert them into glucose. I observed that with complex carbs like veggies, beans, and chickpeas, the spike isn't as steep, although blood sugar levels remain elevated for a longer duration.

1. Bread: Any kind of bread or flour negatively impacts my blood glucose levels. When I say bread, I’m referring to genuine bread from a quality bakery, not the mass-produced kind from industrial factories. These days, I limit myself to at most one cracker a day.
2. Potatoes: I experimented with various ways of cooking white potatoes (boiling, frying, baking) but didn't see much difference. I try to keep my potato intake to one small potato every other day, ensuring my meals are rich in vegetables and protein. Sweet potatoes are a better option since, in my experience, they have a lesser impact on blood sugar levels. However, I've found that celery and parsnips work even better for me.
3. Rice: I think rice is generally okay, but I need to control my portions and pair it with a salad and some fish or chicken to help slow down the glucose absorption.
4. Sugar: I've nearly eliminated sugar out of my diet. Now, foods that didn't taste very sweet to me before now seem overwhelmingly sugary, and I can't handle them anymore. Occasionally, I do crave a sweet treat, but I always balance it out using one of the tricks mentioned below.
5. Honey: At first, I considered swapping sugar with honey. However, it turned out to produce a similar impact. Now, I don't consume honey very often.
6. Fruits: I was quite surprised to learn that fruits were actually detrimental to my health. Grapes, in particular, shocked me by causing my blood glucose to spike over 200mg/dl. Now, I limit myself to eating just one fruit each day, pairing it with some yogurt and always consuming it after a main meal. The fruits that suit me best are plums (I have 2 or 3), pear, and orange.
7. Smoothies / Fruit Juices: These beverages are among the worst culprits for causing a significant spike in my blood sugar levels. Extracting the juice from fruit eliminates most of the fiber, resulting in a drink that's high in fructose.

I've found various tips and tricks that make managing my blood glucose levels much easier. While it's clear that avoiding certain foods is important, there are also minor adjustments that can have a big impact over time, or even allow me to indulge in pizza, pasta, or a delicious burger without too much worry.

All the tips mentioned here are backed by research and have been highly effective for me personally. They played a significant role in bringing my blood glucose levels back to normal, allowing me to occasionally indulge in my favorite foods.

Engage in a zone 2 workout for half an hour, ensuring it's done two hours prior to eating.

In his book, Peter Attia frequently discusses zone-2 exercise and describes the effects it has on your body. Zone-2 exercise involves performing a workout that maintains your heart rate within 65% to 80% of its maximum. This type of exercise needs to be done for at least 20 minutes. Exercising in this specific heart rate zone helps your body transition from burning glucose to burning fat, which enhances its ability to regulate blood glucose levels efficiently.

Using a CGM has really helped me get a clearer picture of what's going on with my body. My go-to zone 2 workout is running, which I typically do for about half an hour. During the run, my blood sugar levels drop to around 70mg/dl and then stay below 90mg/dl until my next meal. Additionally, doing a zone 2 workout a couple of hours before eating significantly helps my body manage the glucose from that meal. I've tested this multiple times by eating the same food with and without the workout beforehand, and I've noticed that the glucose spike is much lower when I exercise. For example, one day I had chicken and butternut squash with a salad (no dressing) for lunch, and my blood glucose went up by 30mg/dl. The next day, I had the same meal but did a zone-2 workout 1.5 hours before eating, and my blood sugar levels only increased by 15mg/dl.

Other activities that can be effective for zone-2 training, in addition to running, include cycling, brisk walking, and hiking.

Take a quick walk immediately after your meal.

I try to do this regularly and intend to take a walk whenever I plan on eating a meal that could impact my blood sugar levels. Walking right after a meal helps the body use the glucose from food as energy for the muscles, preventing a surge of glucose in the bloodstream.

Personally, taking a walk post-meal does wonders for me. Whether I've enjoyed pizza or pasta, I make it a point to go for a brisk 30-minute walk within 5 minutes of finishing. By doing this, my blood sugar levels never rise more than 30mg/dl from where they were before eating.

Soleus Pushups

This is a super easy exercise I enjoy doing when I’m not feeling up for a walk or can’t step out after eating food that raises my blood sugar levels. Soleus pushups are simple and can be done right from your chair, even while sitting in front of a computer.

It's highly efficient at removing glucose from the bloodstream and lowering blood sugar levels. Below is a link with photos and a video that explains in detail how to perform the soleus pushup.

Soleus Push Up

In 2022, a study identified an activity predominantly involving the soleus that suggested potential benefits for enhancing and maintaining local…

Do not skip breakfast

I used to be a huge advocate of intermittent fasting and often skipped breakfast, eating my first meal at noon and my last by 8 PM. That all changed when I realized how it affected my blood sugar levels. On days when I passed on breakfast, my morning blood glucose levels were stable all the way until lunch. But once I had my first meal of the day, my body struggled to manage the glucose as effectively as it did when I included breakfast in my routine.

When I skip breakfast, my post-meal blood sugar levels differ by about 20mg/dl compared to when I eat breakfast. I consider that a significant difference, so I almost never miss breakfast anymore. I typically opt for a savory breakfast, which includes things like eggs, some veggies, and cheese or chicken pastrami.

Limit coffee intake

I have a passion for coffee. I've been enjoying it since I turned 18, and recently, when I started using my CGM, I was having two double espressos daily: one in the morning and another after lunch. While I was hiking in the Dolomites with my CGM, there was a day when I couldn't get my mid-day coffee. That's when I realized that coffee raises my blood sugar levels by at least 10mg/dl.

Over the course of the next week, I experimented with having meals both with and without coffee. It became quite evident that coffee was impacting my body's glucose response. Currently, I limit myself to only one cup of coffee each morning after breakfast, opting for a single shot instead of my usual two.

Sleep better

Getting enough sleep is crucial for maintaining healthy blood glucose levels. I aim for a minimum of 8 hours of sleep each night, making sure I get plenty of deep sleep. I recently came across a study highlighting the role of deep sleep in regulating blood sugar levels the following day, underscoring its importance for a healthy metabolism.

I ensure my room is completely dark and free from any noises during the night. Maintaining a regular sleep schedule is important to me. I've found that heading to bed earlier, around 10PM to 11PM, significantly improves my sleep quality and boosts my morning energy levels. Additionally, I aim to have my dinner by 7PM, which helps my blood sugar stabilize at approximately 100mg/dl before I drift off to sleep.

One glass of dry white wine

This was quite unexpected when I found out. Typically, I'm not much of a drinker, but I do appreciate a fine wine with my dinner every now and then. Sipping a glass of white wine at the start of a meal can actually cause a drop in blood sugar levels, helping to balance out the impact of what you eat during the meal.

After doing some research, I realized that this occurs because the liver focuses on eliminating alcohol from the body before it processes the glucose from food. As a result, the liver temporarily halts its glucose production, giving your blood sugar levels a moment to stabilize.

Some individuals consume water mixed with vinegar before eating. Observing the impact of wine, I think vinegar might have a similar effect, even though I haven't tried it myself.

Hot shower

Taking a hot shower can be a fantastic way to help lower your blood glucose levels. Personally, I've noticed a drop of about 10 to 15mg/dl after a warm soak. The reason behind this effect is that hot water makes the blood vessels expand, which improves insulin absorption and leads to a reduction in blood sugar levels. After experiencing this firsthand, I decided to dive deeper into the science behind it.

Would I keep using a CGM? Both yes and no. A continuous glucose monitor can definitely guide you in the right direction and offer insights into how you might need to adjust your diet and lifestyle. In my experience, it took about two weeks to pinpoint my mistakes and another two weeks to get myself on track.

Since I don't have diabetes, I use a CGM for a couple of weeks several times a year to monitor my blood glucose levels and address any unhealthy habits that could impact my blood sugar. I'm grateful for the availability of these sensors and how technology allows us to gain personal health insights with such ease.

How has your experience been with CGM? What strategies do you use to manage your blood sugar levels effectively? Are there any tips or methods you use that I haven't covered in this article?