Two Weeks on a Continuous Glucose Monitor—What I Learned

I’ve always been curious about how my “healthy” diet actually affects my body—not just in theory, but in real time. So, when I had the opportunity to try a continuous glucose monitor (CGM), I jumped at it.

For two weeks, I wore the Stelo CGM paired with an app on my phone, giving me a constant stream of data about how my blood sugar responded to everything—meals, snacks, stress, sleep, even excitement. And while I expected a few insights, what I discovered was far more nuanced (and honestly, surprising).

Here’s what stood out most.

🌅 Mornings = Metabolic Calm

One of the clearest patterns: my blood sugar was incredibly stable in the morning—even after eating.

I tend to eat four smaller meals instead of two or three large ones, and early in the day my body handled that beautifully. It wasn’t until later in the afternoon and evening that things started to look more like a roller coaster.

Takeaway: Your body may be more insulin-sensitive earlier in the day than you think. To be insulin-sensitive means your body responds appropriately releasing just the amount of insulin to shuttle the glucose (blood sugar) into the cells for energy. Later in the day, most people are less insulin-sensitive, meaning the insulin doesn’t work as well getting the glucose out of the blood stream into your cells to be used as energy.

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🥣 My Go-To Breakfast Is a Win

My usual breakfast—Greek yogurt with berries, nuts, and flaxseed—was a metabolic dream. No spikes, no drama.

Even more surprising? A half bagel with butter and a slice of cheese or almond butter didn’t spike me much either… as long as I ate it in the morning.

Now I’m experimenting with a Greek yogurt smoothie. It has more natural sugar, but also fiber—so I’m curious if it balances out the same way.

Takeaway: Balance (protein + fat + fiber) matters more than carbs alone.

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⏰ Timing Might Matter More Than the Food Itself

This one really changed how I think about eating.

The exact same meal had completely different effects depending on when I ate it.

• Morning bagel + yogurt → minimal impact

• Evening bagel + yogurt → noticeable spike

Same with my weakness: tortilla chips.

• Chips with lunch + protein + fruit → stable

• Chips later in the day (even with nuts) → spike

Takeaway: Your body’s glucose tolerance shifts throughout the day—timing isn’t just important, it’s everything.

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🍞 “Naked Carbs” Really Do Hit Harder

I’ve read about this before but seeing it on my own graph made it real.

Simple carbs—chips, bagels, crackers—caused bigger spikes when eaten alone. Pairing them with protein, fat, or fiber noticeably softened the effect.

Takeaway: It’s not about avoiding carbs—it’s about how you eat them.

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🍟 Fried Foods = No Surprise, Big Spike

File this under “not shocking, but helpful to see.”

Even a small amount of fried food (a sandwich and a few fries) caused a clear spike.

Takeaway: Sometimes seeing the data is the motivation we need.

---------------------------------------------------------------------------------------------------------------------------🍞Healthy Snacking: Harmless or Habit?

I’ve always been a snacker—and weight-wise, it’s never been an issue. But metabolically, I’m starting to question it.

Even “healthy” snacks (crackers and cheese, hummus, nuts) add up, especially in the late afternoon when my glucose is more reactive.

I’m now wondering if I’d feel better (and see steadier glucose) by shifting toward a slightly earlier, more substantial dinner instead of grazing.

Takeaway: Snacking isn’t inherently bad—but timing and frequency matter.

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🚶‍♀️ Movement = My Secret Glucose Stabilizer

One of the most reassuring patterns I saw: movement worked well.

On days when I went for a walk or taught my fitness classes, my blood sugar either stayed nice and steady or even dropped—sometimes within minutes. It didn’t have to be intense either. Even lighter movement made a noticeable difference.

What really stood out was how effective this was after meals. A short walk or just being on my feet teaching seemed to blunt spikes that might have otherwise happened—especially later in the day when I’m more sensitive.

Takeaway: A little movement after eating may be one of the simplest (and most effective) ways to support stable blood sugar.

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🍫 Stress Spiked My Blood Sugar More Than Food

This might have been the biggest surprise of all.

The three true spikes I saw had probably nothing to do with what I ate. This is what was going on about 30-45 mins before.

• Taking an elderly relative out to lunch (stressful, even if manageable)

• Participating in a protest (positive, energized stress)

• Overexercising (too intense without adequate fuel)

In all cases, my glucose shot up—even though the food itself didn’t explain it.

Takeaway: Your body doesn’t distinguish much between “good” stress and “bad” stress.

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🚶‍♀️🚶‍♀️Too Much of a Good Thing Can Be Bad

As described above, while some movement helps to keep blood sugar stable, too much or too intense exercise spiked it.

• One day I took a 45-minute walk in the heat after teaching an hour-long strength training workout without refueling first. I was pretty wiped and famished after and ate my lunch quickly, which led to a spike. The food amount wasn’t out of the norm, but the exercise intensity was.

Takeaway: Moderation is best even with things that are good for us like exercise.

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🍫 Dessert Timing Makes a Difference

Good news: you don’t have to give up sweets.

When I ate dessert at the end of a meal, my glucose response was much more stable compared to eating it on its own, or even 45 minutes later. Sweets like a chocolate chip cookie after a well-balanced lunch (with protein, fiber and fat) worked even better than after dinner but I much prefer a little piece of dark chocolate after dinner!  

Takeaway: If you’re going to have dessert, have it right after a balanced meal.

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😴 Sleep & Glucose: Still Investigating

I’ve read that poor sleep can worsen blood sugar spikes the next day. I had a couple of so-so sleep nights during this experiment—but didn’t notice a clear pattern. A true poor night of sleep might have shown something else.

Takeaway: More time testing this is needed. This is something I’d like to track more closely next time.

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🌙 Blood Sugar Drops May Be Waking Me Up at Night

I’ve struggled with occasional middle-of-the-night wakeups, and now I have a new theory: blood sugar dips.

There were a few instances where drops seemed to line up with waking. I’m thinking about adding a small protein-rich snack before bed to see if it stabilizes things. Usually, I try not to eat anything after 6:30pm or so.

Takeaway: Sleep and blood sugar may be more connected than we realize.

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What I’m Testing Next

This experiment opened the door to so many new questions. Here’s what I’m planning to explore in my next CGM round:

• Smoothies vs. whole foods: Does blending fruit change my glucose response?

• Meal order: Veggies → protein → carbs (does this help blunt spikes?)

• Sleep: Does my body show greater spikes on those days after a poor sleep?

• Pre-meal movement: Does a short walk or light strength before eating help blunt?

• Post-meal walks: Even 10 minutes—how much does it help?

• Different carb types: Rice vs. quinoa vs. sourdough vs. pasta

• Snacking v. Larger Meals: Which tends to keep blood sugar more stable?

• Caffeine timing: Coffee alone vs. with food?

• Hydration levels: Does dehydration impact spikes?

• Strength training vs. cardio: Different glucose responses?

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Final Thoughts

Wearing a CGM wasn’t about perfection—it was about awareness.

What I learned most is that sometimes what moves the lever the most has less to do with food and more to do with stress, even good stress from exercise or celebrating! Moreover, the same food can impact my blood sugar very differently depending on the time of day, my stress level, and even my sleep.

The crazy thing too is that what spikes my blood sugar may not be what spikes yours! That is why I was so excited about getting the opportunity to wear one I was able to find out what works for me.

I’m going to wait a few weeks before doing another 2-week CGM test. I can’t wait to see what I learn! Stay tuned.