Continual glucose monitoring

My 14 days with a continuous glucose monitor (CGM). What an eye-opener. It makes you think before you eat.


I set the sugar levels between 3.9 and 5.2. I did this because the lowest the readings would allow was 3.9, but I didn’t want to go above 5.2 – as this is the cut off before being diagnosed with pre-diabetes. What I was looking for in the experiment.

1. How long after eating does the sugar take to come down to normal

2. What foods raise sugar levels

3. How was I feeling throughout the experiment?

4. Could I keep the blood sugar levels within the parameters that I set?


Day 1

Breakfast – bulletproof coffee

Lunch - Nil

Dinner – protein-based with a side of vegetables


The first day was excellent.




2nd day


I had a faulty sensor and needed to be replaced at the end of the first day, after that smooth sailing.

All was going well for a few days; then, I had morning spikes of blood sugar. (It could be that I had used all glucose reserves in the liver). The rise in cortisol in the morning stimulating glucagon to produce glucose for energy production to start the day – it then took 5 hours to go back to normal. (hinting on insulin / leptin dysregulation)




By Saturday, it added another level of interest.

Once again, the sugar crept up in the morning and took hours to go back to normal. The addition of a couple of glasses of wine to dinner spiked my glucose to 6.4.




That wine affected my reading well into the next day. And the glucose levels are starting to rise with each meal and not dropping to the beginning level. (interesting)





Then my son comes home from work and takes over the cooking.


The pasta was on the menu:




I am having trouble getting my glucose levels down since Saturday, and he adds pasta to dinner, raising blood glucose to 6.4,




And again, into the next day, the glucose level is not dropping. It took until 1.30 pm; Dinner this night was Chicken enchiladas, glucose level not so bad – but I didn’t eat all of my dinner as I was not hungry.

But come the next day, lunchtime was weird. Glucose spiked for no reason.





For the rest of the experiment, I could not get my glucose back to the beginning level. Although it was below my maximum set – It rarely stayed below 4mmol/L.





Overall my average glucose level was 4.2 mmol/L, keeping me below the pre-diabetic range.

HbA1c – 5.1 – borderline pre-diabetic


The glucose took longer to reduce than hoped, indicating hyperinsulinemia. (The pancreas is producing more insulin than what is needed, as it does not recognise the glucose in the blood, keeping blood glucose levels high)


The experiment shows after one food event in the first week, it affected how my body reacted to the foods after that and how eating insulin stimulating foods each day makes it harder for the body to adjust and dispose of the glucose.