For two weeks, I wore a continuous glucose monitor.
Not because I’m diabetic.
Not because I’m chasing perfection.
Not because carbs are the enemy.
But because data removes assumption.
And assumption is where most nutrition decisions go wrong.
First — What Is a CGM?
A CGM (Continuous Glucose Monitor) is a small sensor worn on the back of the arm.
It measures interstitial glucose levels continuously throughout the day and night.
A CGM doesn’t judge.
It reflects.
If you eat ultra-processed, high-sugar food regularly, the spikes show up.
If your meals are balanced and consistent, that shows up too.
The data is neutral.
Your habits determine the pattern.
Instead of a single finger-prick reading, it shows:
• Real-time glucose levels
• Trends and direction
• Spikes and drops
• Overnight stability
• Post-meal response patterns
Why I Ran It
At 43, training regularly (weights, sprints, sauna, diving, kitesurfing), I care about:
• Stable energy
• Cognitive clarity
• Recovery quality
• Long-term metabolic health
I wanted to see:
• Was I actually stable?
• Was there hidden volatility?
• Were certain “healthy” foods behaving differently than expected?
Because feeling fine and being stable aren’t always the same thing.
What I Expected
I assumed:
• My breakfast was solid
• My snacks were “safe”
• My training would stabilise glucose
• My structure would be working
Some of that was right.
Some of it was incomplete.
Real-World Test #1
goodMix Blend11 + Greek Yoghurt
One breakfast I regularly eat:
goodMix Blend11 – Low FODMAP Bircher Muesli
Greek yoghurt
Sometimes nuts or seeds
On paper:
Wholefood.
Fibre.
Protein.
Low FODMAP certified.
So what happened?
The Response
The curve rose moderately.
No dramatic spike.
No sharp crash.
But there was variability depending on:
• Portion size
• Whether I had trained the day before
• Whether I had morning sunlight + movement first
• How fast I ate
Same food.
Different context.
Different curve.
That was the first lesson.
Food doesn’t operate in isolation.
Real-World Test #2
Bliss Balls
I also tested:
goodMix Bliss Ball Mix (Vegan Protein Ball Mix)
Wholefood ingredients.
Nuts, seeds, cacao, plant protein.
The kind of snack many people label instantly as:
“Healthy”
or
“Too carby”
Again — I tested instead of guessing.
The Result
When eaten:
• After training
• Paired with protein
• Or not on a fully empty stomach
The response was stable.
A rise — yes.
But no spike-and-crash pattern.
When eaten:
• Alone
• On an empty stomach
• Or in larger portions
The curve shifted noticeably.
Still not extreme.
But different.
The food didn’t change.
The context did.
The Bigger Patterns I Noticed
Over 14 days, some themes became clear:
1. Movement Is Powerful
Morning sunlight + mobility reduced variability.
Training days improved tolerance.
Sedentary days showed tighter margins.
Exercise isn’t just fitness.
It’s metabolic leverage.
2. Sleep Shows Up Immediately
Poor sleep the night before?
Higher baseline glucose.
Less stable response.
Slower return to baseline.
You don’t “feel” that.
But the graph shows it.
3. Stress Is Real
High-output work days?
Elevated baseline.
Even without food.
Cortisol affects glucose.
Which means metabolic health isn’t just dietary.
It’s nervous system regulation.
4. Most “Healthy” Foods Weren’t the Problem
There were no catastrophic spikes.
No dramatic crashes.
What changed things most was:
• Timing
• Portion size
• Pairing
• Movement
Structure mattered more than restriction.
What I Didn’t Do
I didn’t:
• Remove carbohydrates
• Panic about small rises
• Add aggressive glucose-lowering supplements
• Chase perfectly flat lines
Perfectly flat glucose isn’t the goal — Stability, recovery, and metabolic flexibility are.
What This Means for You
A CGM isn’t mandatory.
But awareness is.
You can’t hack poor habits.
Supplements can support glucose control — but they don’t override lifestyle.
Before assuming you need:
• A new supplement
• A glucose-control stack
• A carb-free diet
Ask:
How’s your sleep?
Are you strength training consistently?
Are you moving after meals?
Are portions appropriate?
Are meals protein-anchored and fibre-supported?
Most glucose volatility isn’t a carb problem.
It’s a structure problem.
Hierarchy matters:
• Food quality
• Strength training
• Sleep
• Stress management
• Then targeted supplementation
The CGM simply reinforced what I already believed:
Discipline compounds.
And data doesn’t lie.
Why This Matters for Stack Building
This experience reinforced something I already believed:
Supplement what’s required.
Don’t add products to fix lifestyle gaps.
If glucose is unstable:
Start with:
• Sleep
• Movement
• Meal composition
• Stress management
Then layer intelligently.
Data first.
Intervention second.
Final Thought
The CGM didn’t tell me to eat less.
It didn’t tell me to eliminate foods.
It showed me patterns.
And patterns are where leverage lives.
You don’t need perfection.
You need awareness.
Measure.
Adjust.
Refine.
That’s smarter than guessing.