CGM & glucose
What a continuous glucose monitor measures, what spikes mean in healthy people, meal-order and walking research.
If you only read one
Glycemic index vs glycemic load: why GI alone misleads
The glycemic index has been on food packaging for decades but tells you only half the story. Glycemic load accounts for portion size and is the more practical metric — though both are limited by individual variability.
Grade A · 3 min read · Last reviewed 2026-05-19
Alcohol and glucose: the surprising overnight signature
Evidence BAlcohol's effect on glucose is more complex than people expect — it often lowers blood glucose acutely (especially in fasted states), but the next-morning insulin sensitivity is worse. What the CGM and clinical literature shows.
3 min read · Last reviewed 2026-05-18
Apple cider vinegar and glucose: what's real, what's marketing
Evidence CApple cider vinegar has small but reproducible effects on post-meal glucose in some trials. A look at the size of the effect, who responds, the safety considerations, and whether it's worth the practice.
2 min read · Last reviewed 2026-05-19
Berberine for glucose: what the 'natural metformin' claim does and doesn't hold
Evidence CBerberine has real evidence for lowering blood glucose and lipids. The 'natural metformin' framing is overstated. What the human RCTs report, the GI tolerance issues, and the UK regulatory framing.
3 min read · Last reviewed 2026-05-19
The dawn phenomenon: why morning glucose runs higher
Evidence BWhy fasting blood glucose can be higher first thing in the morning even after a perfect night without eating. The cortisol-and-growth-hormone story, what it looks like on a CGM, and when it matters.
3 min read · Last reviewed 2026-05-19
Fasted vs fed exercise: what the metabolism research shows
Evidence BFasted training, fat oxidation, and the question of whether eating before exercise matters for body composition or performance. The literature is more equivocal than fitness blogs.
2 min read · Last reviewed 2026-05-17
Fibre first: does meal order really change glucose response?
Evidence BThe viral claim that eating vegetables and protein before carbohydrate flattens the glucose curve has some real research behind it. Here's what the trials actually measured.
2 min read · Last reviewed 2026-05-17
Glucose spikes in healthy people: what the research actually says
Evidence BThe wellness world talks about glucose spikes as if any rise after eating is bad. Here's what published CGM-based research in non-diabetic adults shows about normal post-meal patterns.
2 min read · Last reviewed 2026-05-17
Glycemic index vs glycemic load: why GI alone misleads
Evidence AThe glycemic index has been on food packaging for decades but tells you only half the story. Glycemic load accounts for portion size and is the more practical metric — though both are limited by individual variability.
3 min read · Last reviewed 2026-05-19
Post-meal walks: the evidence behind a 10-minute habit
Evidence AA short walk after eating is one of the better-studied lifestyle nudges for postprandial glucose. Here's the size of the effect, where the studies were done, and the practical takeaway.
2 min read · Last reviewed 2026-05-17
Stress, sleep, and glucose: the overnight insulin resistance signature
Evidence ABad sleep produces measurable next-day insulin resistance. Chronic stress amplifies cortisol-driven gluconeogenesis. A CGM makes both visible faster than most people expect.
3 min read · Last reviewed 2026-05-19
What a continuous glucose monitor actually measures
Evidence AA continuous glucose monitor reads interstitial fluid glucose every few minutes. Here's what that means, the lag from blood glucose, and the calibration limits you should know.
2 min read · Last reviewed 2026-05-17
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