What I Learned Wearing a CGM (and Why You Should Consider It Too)
I recently spent a full month wearing a continuous glucose monitor (CGM)—specifically the Stelo—and I can honestly say I learned so much about my body. Going into it, I was equal parts curious and slightly paranoid. I have a family history of diabetes and blood sugar dysregulation, and let’s be real…I also have the biggest sweet tooth. So this felt like a really empowering way to actually see what was going on inside my body in real time.
First things first—if you’re wondering, applying the monitor was incredibly easy and completely painless. I barely felt it. I also grabbed adhesive covers (especially because I’m always at the beach or swimming), which helped keep it secure through workouts and water days.
Now let’s get into the interesting part… what I actually learned.
That “one piece of bread” moment 😅
The first few days were a bit of a wake-up call. One day, I had a super hectic morning and didn’t get a chance to eat. By around 1pm, I was rushing to acupuncture and realized I was starving. I quickly ate a small slice of my homemade gluten-free sourdough in the car—and thought nothing of it.
Well… my blood sugar had other plans.
It spiked to over 250 and stayed elevated for almost four hours. I immediately panicked and thought, “Oh my god—do I have diabetes?” But after continuing to monitor over the next few weeks, I realized that wasn’t the case at all. In fact, I stayed within the optimal range (70–140) more than 98% of the time.
What this moment did teach me, though, was huge: I cannot start my day with just carbohydrates—especially when I’m stressed.
Protein first = game changer
After some experimenting, I found that when I started my day with protein—like eggs, tofu, or even something simple like a high-protein cereal (I’ve been loving Catalina Crunch)—my blood sugar response was completely different.
I could then eat that same piece of bread without experiencing a massive spike. Even better? Adding fat—like drizzling olive oil on the bread (honestly, so good)—helped stabilize everything even more.
This one shift alone made such a difference in my energy, focus, and overall blood sugar stability.
Stress + lack of sleep = major impact
Another major learning moment came during travel. I pulled an all-nighter and ended up eating a few bites of gluten-free penne alla vodka around 2am on my way to the airport. My body did not respond well to that.
What’s interesting is that I had eaten that exact same meal the day before for lunch—paired with a salad and vegetables—and had zero issues.
This really reinforced something I talk about all the time:
It’s not just what you eat—it’s your context.
Lack of sleep and stress significantly reduced my body’s ability to handle carbohydrates.
Not all “treats” caused spikes
One of the most surprising things? Over the course of the month, I ate chocolate, gluten-free donuts, and even ice cream—and none of them caused major spikes.
My personal takeaway is that the fat content in those foods likely slowed the glucose response. It just goes to show that blood sugar is nuanced and it’s not always as simple as labeling foods “good” or “bad.”
My biggest takeaways
After 30 days, here’s what really stuck with me:
Starting my day with protein is non-negotiable
Pairing carbs with fat + protein is key
Stress and sleep dramatically impact blood sugar
Hydration and a whole foods diet still matter most
Overall, this was such an eye-opening experience. It gave me real-time feedback on how my body responds to food and lifestyle, and helped me make small, targeted changes that made a big difference.
I definitely don’t think you need to wear a CGM 24/7 forever, but I do think it’s an incredibly powerful tool to check in with your body periodically.
If you’re curious, I highly recommend trying one out for yourself and seeing how your body responds. I’ve linked the Stelo monitor here (and the covers I used) so you can easily get started.