A CGM gives you 14 days of real-time metabolic data. Here is exactly how to structure those 14 days, what to test deliberately, and how to act on what you find.
In 14 days of CGM use, most people discover: which foods spike their glucose unexpectedly, the significant impact of walking after meals, how stress raises glucose independently of food, and how poor sleep shifts their metabolic response the next day. These insights change how most people eat — more lastingly than any diet protocol.
Eat exactly as you normally would. Do not change anything. The goal is your real baseline — not an idealized version. Many people find their first surprise here: their "normal" fasting glucose or post-breakfast response is higher than expected.
Record: Fasting glucose on waking, post-meal peaks, time to return to baseline, and any patterns you notice.
Eat the same meal you have 3× per week. Observe peak height, time to peak, time to return to baseline. Surprising results are common with oats, bananas, white rice, and "healthy" cereals.
Eat protein and non-starchy vegetables before carbohydrates in the same meal. Compare glucose curve to the same meal eaten in normal order. Most people see 15–30% lower peak with protein-first.
After a high-carb meal, walk 10–15 minutes. Compare curve to the same meal without walking. This single test is often the most impactful insight of the entire experiment — glucose clearance with light movement is dramatic.
Eat half the carbohydrate portion of a spiking meal. Note whether peak halves proportionally or less.
Stress test: On a high-stress workday, observe your afternoon glucose pattern without changing food intake. Compare to a relaxed weekend day with similar eating. Cortisol releases glucose from the liver — independently of food. Most people are surprised how large this effect is.
Sleep test: After a poor night (under 6 hours), observe fasting glucose on waking and post-meal spikes throughout the day. Compare to a well-rested day with similar food. Poor sleep consistently elevates fasting glucose and worsens post-meal response for most people.
Above the standard impaired glucose tolerance threshold. Flag with your physician and order ApoB + fasting insulin labs.
Rotate them out or modify: smaller portion, add protein/fat/fiber, eat before carbohydrates, or follow with a 10-minute walk.
Consider ordering ApoB and fasting insulin. May indicate early insulin resistance that labs can quantify more precisely.
This is a protocol finding, not a CGM finding — the intervention is stress management, not dietary change.
See also: Metabolic Reset Protocol — full 90-day system → · Labs to pair with CGM findings →
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