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NutritionWhat a CGM Taught Me About My Own Breakfast
Two weeks, one glucose monitor, and a hard look at the “healthy” cereal that was spiking him to 180 mg/dL every morning.
Tom Okafor
Features Writer
February 4, 2025 9 min read 33.6K reads 74
Post74 comments
Continuous glucose monitors were built for diabetes and have been adopted by optimisation enthusiasts. Used carefully, they are an excellent personal experiment and a terrible source of universal advice.
My “heart-healthy” granola with skim milk sent my glucose to 178 mg/dL within 45 minutes, every single morning. The same calories as three eggs and oatmeal with Greek yoghurt produced a peak of 119 and no crash at 11am.
- Order matters: protein and fat first blunts the curve from whatever carbohydrate follows.
- A 10-minute walk after eating cut peak glucose roughly 20 percent in my own data.
- Vinegar before a carb-heavy meal had a small but repeatable effect.
- Non-diabetic CGMs are a research tool, not a diagnosis. One person’s curve is not your curve.
GlucoseWearablesExperiment
Written by
Tom Okafor
Features Writer · Brooklyn, NY · 97 articles
Long-form reporter covering the business and culture of fitness. Former collegiate sprinter, current mediocre golfer.
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