Managing blood sugar levels is essential – not just for people with diabetes – but for anyone who wants to improve their energy, mood, and overall health. Blood sugar levels can impact everything from how we feel after a meal to how well we sleep, manage stress, and even our weight. 

When blood sugar levels swing too high or too low, it sends our body on an internal rollercoaster of sorts — causing highs and lows with everything from energy to hunger levels and even your mood. Beyond short-term effects, poor blood sugar control can cause inflammation and increase the risk of developing chronic conditions like type 2 diabetes, heart disease, and more. 

By learning to keep your blood sugar steady, you can improve your health and daily well-being immensely and set a strong foundation for your long-term health.

Since I know how crucial blood sugar management is for overall health, I wanted to dive deeper and empower my coaching clients with practical insights. That’s why I decided to invest in a continuous glucose monitor (CGM) from Levels. I wore it for six months to better understand my body’s unique responses to different foods, habits, and lifestyle factors—and to be able to support my clients if they choose to use a CGM, too.

Here are my Top 6 Takeaways from My CGM Experience, including practical tips that you can easily apply to your own routine for better blood sugar balance.

1. Protein is King: Prioritizing protein at every meal helped me maintain steady blood sugar levels and stay satisfied throughout the day—meaning fewer cravings! Incorporating quality protein can make a big difference in how your blood sugar responds.

2. Move After Eating: Getting moving after meals—whether it’s a 20-minute walk or just some light chores—significantly reduced my blood sugar spikes. I found that moving within 30 minutes of eating was most effective.

3. Watch Out for Hidden Sugars: Many condiments, sauces, and processed foods contain sneaky sugars that can cause unexpected spikes. Reading labels closely is so important! I was surprised to see my blood sugar rise even at seemingly “healthy” spots, like hibachi restaurants. (That brown molasses sauce they use caused my blood sugar to spike higher than ice cream!)

4. Cinnamon for the Win: Adding Ceylon cinnamon to my diet, especially in the morning with my coffee, seemed to support a healthier blood sugar response. This simple addition may help stabilize your blood sugar over the day.

5. Timing Your Sweets: Enjoying sweets after a balanced meal with protein, fiber, and healthy fats made a noticeable difference in blunting the blood sugar spike. Timing really matters when it comes to managing blood sugar effectively.

6. Prioritize Sleep: I noticed that when I was sleep-deprived, my blood sugar was more sensitive to foods that normally didn’t cause spikes. Studies confirm that even a few nights of poor sleep can significantly reduce insulin sensitivity, pushing blood sugar levels closer to pre-diabetic or diabetic ranges.