For the last few weeks, I have been using a continuous glucose monitor or CGM. While these devices are typically used in diabetic individuals, they are gaining popularity among those of us who want to improve our health, specifically, our blood sugar management. 

A CGM is a small device that tracks your glucose levels continuously and in real time. You place the device on the back of your arm and wear it for 14 days. You want your blood sugar to stay within a 70-99 mg/dl range, but you will often see spikes up to 120, 130, or even 140 if you have a particularly high glucose food. 

It’s been an interesting experiment to see which foods spike my blood sugar and how well I do with intermittent fasting, exercising, and my sleep. Everyone is different in how they respond, but for the most part, a few simple rules do remain steady. So far, tracking this has helped me to lose a few pounds and sleep better! 

If you’re interested in testing your blood sugar, the best times to measure are fasting, first thing in the morning upon waking, and one and two hours after meals at the least. But, a CGM will measure 24 hours a day. But, if you don’t have a diagnosis of blood sugar problems, they aren’t covered by insurance and can be quite costly.

Blood Sugar Tips:

• Don’t eat more than 1 cup of fruit per day and try not to eat it late at night as elevated glucose has nowhere to go except storage in the evenings when we are less active. 

• If you do eat carbohydrates, they should be eaten earlier in the day when the glucose can be used up with our movement. 

• Eat fewer carbohydrates in the evening, such as rice, pasta, breads, and rolls as they can also elevate blood sugar for hours after your meal. A walk after dinner is great at helping you recover back to normal glucose levels. 

• Non-starchy carbohydrates are best – broccoli, cauliflower, artichokes, leafy greens, asparagus, Brussels sprouts – as the fiber helps slow a sugar spike.

• Stress elevates cortisol, which can draw glucose in the body for hours. Find ways to manage your stress, like walking, cycling, meditation, good quality sleep, and deep breathing exercises throughout the day. 

• Make sure you eat healthy fats. They help regulate blood glucose levels by making sources of glucose digest more slowly, releasing their sugar into the blood over a more extended period of time. Examples include avocados, olive oil, fatty fish (salmon, halibut, sardines), nuts, and seeds. 


• Eat low-glycemic foods (these are foods that don’t spike blood sugar) with lean protein. Examples include grass-fed beef, pasture-raised eggs, lean meats, and wild game. Much like fruits and vegetables, the longer it takes to extract the nutrients from a protein source, the less extreme the spike in glucose.

If you’re struggling with blood sugar management, I would love to support you in determining the root cause. Nutritional Therapy can be quite beneficial here. For more info, contact me at

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