What I Learned From Wearing a Continuous Glucose Monitor for 30 Days

Have you ever wondered how your body really reacts to the food you eat? You’ve probably heard that some foods spike blood sugar more than others and that certain habits can help keep blood sugar stable—but how much of that is actually true?

I wanted real answers.

So, for 30 days, I wore a Continuous Glucose Monitor (CGM) to track exactly how my blood sugar responded to different foods, meal timing, exercise, and even small lifestyle changes.

And let me tell you—it was eye-opening.

In this post, I’m breaking down:
✔️ The glucose hacks that actually work—and how they impacted my blood sugar
✔️ How one big glucose spike can keep your blood sugar elevated for over a day
✔️ Why even whole-food carbs caused bigger spikes than I expected
✔️ What I realized about my metabolism and how my past insulin resistance plays a role

If you’ve ever struggled with energy crashes, cravings, or stubborn weight, you’ll want to keep reading.

Why Blood Sugar Balance Matters

Blood sugar is about way more than diabetes. It impacts how you feel every single day.

When your blood sugar is stable, you feel:
✅ Energized and steady throughout the day
✅ Satisfied after meals without cravings
✅ Clear-headed and focused

But when blood sugar spikes and crashes, you might experience:
❌ Energy dips that leave you exhausted
❌ Irritability and mood swings
❌ Hunger soon after eating, even if you had a full meal
❌ Cravings for sugar and carbs

These blood sugar swings make weight loss harder, increase insulin resistance, and lead to inflammation over time. That’s why I wanted to see, in real time, how different habits and foods impacted my body.

The Glucose Hacks That Actually Work

There are a lot of blood sugar “hacks” floating around, but do they really make a difference? I tested three of the most popular ones—and every single one worked.

1. Eating Protein, Fiber, and Fat Before Carbs

This one was a game-changer. I tested the same meal multiple times and saw a huge difference in my blood sugar response based on the order I ate my food.

Here’s what I learned:
👉 When I ate carbs first, my blood sugar spiked fast and stayed elevated longer.
👉 When I ate protein and fat first, then my carbs, my blood sugar spike was significantly lower and returned to baseline faster.

💡 Why does this work?

• Protein and fat slow digestion, so carbs don’t hit your bloodstream all at once.
• This results in a steadier glucose response, meaning fewer energy crashes and cravings.

💡 How to apply this:
✔️ If you’re eating eggs, avocado, and toast, eat the eggs and avocado first before the toast.
✔️ If you’re having a bowl of rice with chicken and vegetables, eat the chicken and veggies first, then the rice.
✔️ If you’re having fruit, pair it with nuts or Greek yogurt to buffer the glucose spike.

2. Walking After Meals Lowers Blood Sugar

I had heard that movement after meals could help with blood sugar, but I was shocked at how much of an impact it had.

👉 Every time I went for a 10-minute walk after eating, my blood sugar spike was noticeably lower compared to when I sat still.

💡 Why does this work?

• When you walk, your muscles use glucose for energy, helping clear it from your bloodstream faster.
• This means less insulin is needed, which improves metabolic health over time.

💡 How to apply this:
✔️ Take a 10-15 minute walk after meals—it doesn’t have to be intense, just consistent movement.
✔️ If you can’t go outside, walk around your home, pace while on a call, or do some light stretching.
✔️ Even just standing up and moving for a few minutes is better than staying seated.

This was one of the easiest and most effective hacks I tested.

3. Vinegar Before Meals Blunts Blood Sugar Spikes

I had heard about using apple cider vinegar (ACV) before meals to control blood sugar, but I wasn’t sure if it was real or just hype.

I tested it multiple times, and every single time, drinking 1 tablespoon of ACV in water before a high-carb meal significantly reduced my glucose spike.

💡 Why does this work?

• Acetic acid in vinegar slows down carbohydrate digestion, meaning glucose enters the bloodstream more gradually.
• It also improves insulin sensitivity, which helps your body process glucose more effectively.

💡 How to apply this:
✔️ Mix 1 tablespoon of apple cider vinegar in water and drink it 10-15 minutes before a carb-heavy meal.
✔️ If you don’t like the taste of vinegar, vinegar capsules work too!

How One Blood Sugar Spike Affects You for Over a Day

One of the most surprising things I learned is that a single big blood sugar spike can keep your glucose elevated for an entire day or longer.

This is a huge deal because chronically high blood sugar can lead to:
⚠️ Increased inflammation
⚠️ Insulin resistance (making it harder for your body to process glucose efficiently)
⚠️ Damage to blood vessels and cells

So it’s not just about one “cheat meal” or one high-carb day. If your blood sugar stays elevated long-term, it keeps your body in fat-storage mode and can make you feel sluggish, bloated, and constantly hungry.

Why Whole-Food Carbs Still Spiked My Blood Sugar

I always assumed that whole-food carbs like rice and sweet potatoes wouldn’t spike my blood sugar much. But what I saw in my CGM data proved otherwise.

👉 Even though these are "healthy" carbs, my body still had a strong glucose response.
👉 This was especially true because I have a history of insulin resistance.

💡 Why does this happen?

• If you have insulin resistance, your body doesn’t process carbs as efficiently as someone with great metabolic health.
• Even whole-food carbs can cause spikes if your body is struggling with glucose regulation.

💡 What I realized:
✔️ I personally feel best when I limit starchy carbs and focus on protein, healthy fats, and fiber.
✔️ If I do eat carbs, I pair them with protein and fat or eat them after a workout.

Final Thoughts: Small Changes Make a Big Difference

The biggest takeaway from my 30-day CGM experiment? Small changes make a huge impact.

If you want to start balancing your blood sugar today, try:
✔️ Eating protein first before carbs
✔️ Taking a 10-minute walk after meals
✔️ Using vinegar before carb-heavy meals

These simple tweaks can help you reduce blood sugar spikes, prevent crashes, and improve your metabolism over time.

Want to Learn More? Listen to the Podcast Episode!

I’m diving even deeper into my 30-day CGM experiment in this week’s episode of the Lifestyle School Podcast!

🎧 Listen now on Apple Podcasts & Spotify! 

And if you’re looking for one-on-one support, there are only 3 spots left in my 8-Week Personalized Coaching Program with Lifestyle School. If you want customized strategies to help you balance your metabolism, control cravings, and lose weight in a sustainable way, grab your spot before they’re gone!

👉 Learn more & apply here

What are your thoughts? Have you ever tracked your blood sugar? Drop a comment below or DM me on Instagram (@hopeplackcoaching) and let me know! 😊