CGMs (continuous glucose monitors) are one of my all time favourite tools to use with clients. These give us real-time data on blood sugar levels, insulin sensitivity and overall metabolic flexibility (how well you handle carbs)
If you're experiencing any of the following symptoms…
Waking up during the night (often between 2-4am and in a hot sweaty mess unable to get back to sleep)
Afternoon energy slumps (yeah that's not normal)
Insatiable sugar/caffeine cravings
Fatigue that is only relieved by eating
Hanger, irritability and headaches when meals are delayed
… A CGM could be a game changer for you…
Yes, a big old sugar spike after eating cake is hardly shocking, but here’s what really surprises people…
Walking after meals helps, but if your sugar levels are already rocky, this can exacerbate a hypo (blood sugar in your boots)
Caffeine can cause the mother of spikes, especially on an empty stomach and some people can’t tolerate it even with food
Hot potatoes can have a far more pronounced effect on your blood sugar (a spike) compared to cooked and cooled potatoes (due to the cooled version being higher in resistant starch, the gut microbiome can influence responses here too).
‘Sugar free’ sweeteners can still trigger an insulin response (cephalic phase insulin response to sweet food/drink). So don’t be fooled that sugar free is better for blood sugar balance and insulin sensitivity.
Rocky blood sugar during the day will result in hypos at night. This will wake you up (due to cortisol levels rising to increase your blood sugar), which will leave you wide awake in the middle of the night, usually a hot, sweaty mess. This broken sleep will also lead to more cravings the next day.
Stress alone can spike your blood sugar or keep your levels high between meals (no food required, this is our fight or flight response)
Higher protein helps with blood sugar stability, but not under stress (eg a sizeable calorie deficit). Protein is not a fix all tool.
Berberine is a powerful tool for lowering blood sugar, but can cause hypos in some folks. Tread carefully and always check it’s safe for YOU to take due to potential interactions etc (same goes for all supplements)
Having a higher muscle mass is your absolute super hero, but over training can cause blood sugar chaos
As you can see, your blood sugar isn’t just about what you eat, it’s about how your body responds and this is unique to each individual.
Bet you're wondering what's going on under the hood now…..
Comment ‘CGM’ and I’ll send you the link to the starter pack i use with my clients.