The TL;DR
Once you have a CGM, staring at the data isn’t enough. You need to run experiments. This guide outlines specific protocols to test your carb tolerance, identify your “Kryptonite” foods, and master the art of blunting a spike.
Accessibility Level
Level 2 (Optimization): Requires a Continuous Glucose Monitor.
The “Standard Load” Test
To know if you are improving, you need a benchmark.
- The Food: 50g of pure glucose (Gluco-drink) OR a standardized meal (e.g., 1 cup white rice).
- The Fast: Do this first thing in the morning after a 12-hour fast.
- The Measure:
- Peak: How high did it go?
- Area Under Curve (AUC): Total exposure.
- Recovery: Time to return to baseline (should be < 2 hours).
- Repeat: Do this once a month to track insulin sensitivity improvements.
Experiment 1: The Order of Operations
Test how food sequencing changes your spike.
- Day 1: Eat a bowl of pasta.
- Day 2: Eat a bowl of broccoli. Wait 10 mins. Eat the pasta.
- Day 3: Eat a chicken breast. Wait 10 mins. Eat the pasta.
- Result: You will likely see fiber/protein “pre-loading” blunts the pasta spike by 30-50%.
Experiment 2: The Exercise Buffer
Test the power of muscle contraction.
- Day 1: Eat a sugary snack. Sit on the couch. Watch the spike.
- Day 2: Eat the same snack. Immediately go for a 15-minute brisk walk.
- Result: The walk activates GLUT4 transporters, pulling glucose into muscle without needing as much insulin.
Experiment 3: The Sleep Stress Test
See how sleep debt ruins metabolic health.
- Condition A: 8 hours of good sleep. Eat your standard breakfast.
- Condition B: 4 hours of sleep. Eat the same breakfast.
- Result: You will likely see a much higher, prolonged spike on Day B. Sleep deprivation induces acute temporary insulin resistance.
Advanced Metrics to Watch
- Average Glucose: < 100 mg/dL.
- Standard Deviation (SD): < 15 mg/dL. (Measures variability).
- GMI (Glucose Management Indicator): An estimated HbA1c based on your CGM data.
References
Shukla, A. P., et al. (2015). Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care.
Reynolds, A. N., et al. (2020). The effect of postprandial exercise on glucose control in individuals with type 2 diabetes: a systematic review and meta-analysis. Sports Medicine.