Continuous Glucose Monitoring

I've been using a CGM on and off for the last year, and it has given me a whole new perspective about food and nutrition.

I discovered that a bunch of things I thought were reasonably healthy actually caused huge glycemic spikes -- e.g., white bread in the morning, croissants, dried mangos, excessive amount of fruits, etc.

I also discovered the importance of what you eat for your first meal in the day (either breakfast or lunch), or how to better order what you eat (fibers, fat and protein first, carbs last), light movement after eating reduces 20+ mg/dl, and more.

At this point I don't even need to wear a CGM every day; I can tell my glucose level just by thinking of what I ate earlier.

I still wear one when I'm traveling for work, as I know I'll have less control over food and calorie intake (airplane meals, restaurants, team lunches, etc).

ps: if you're interested in learning more even without using a CGM, strongly recommend "Glucose Revolution" [1].

[1] Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar - https://www.amazon.com/Glucose-Revolution-Life-Changing-Powe...

> I discovered that a bunch of things I thought were reasonably healthy actually caused huge glycemic spikes -- e.g., white bread in the morning, croissants, dried mangos, excessive amount of fruits, etc.

It's baffling that those things are considered healthy in the first place - white bread, pasta, rice, potatoes contain so much starch(which is rapidly broken down into glucose) that their glycemic index is higher than that of table sugar.

Likewise, the entire reason why fruit are tasty is because they're sugar bombs. The absorption is slightly slowed by cell wall digestion, and they have antioxidants, vitamins, etc. But still. It's sugar.

> I also discovered the importance of what you eat for your first meal in the day (either breakfast or lunch), or how to better order what you eat (fibers, fat and protein first, carbs last), light movement after eating reduces 20+ mg/dl, and more.

Having read science on the topic, you're extremely right on botr counts - limiting carbs in the first meal of the day moderates glucose spikes for the entire rest of the day, and moving after high carb meals is critical because muscles uptake glucose independent of insulin signaling, massively reducing the stress on your metabolism.