- Observe first. Change second.
- Energy, food, activity, stress and sleep all matter.
- Did you simply record what is “norm” for you right now?
- What is your stable energy all day level?
- CGMs may need to be adjusted or recalibrated to you. Don’t let arbitrary numbers dictate what’s true for you.
On the other hand if you feel the highs and crashes, then we want adjustments.
Are you monitoring your stress levels and your sequence of food?
Sequence can change the impact of a meal by 75%.
Any meal eaten under stress or sleep deprived will spike blood sugar more than it would otherwise.
Try comparing it to a mixed meal. Dine on real food and compare. You’re mixing in a protein shake and this may not be working. But TESTING is key.
A liquid meal like a smoothie at night may not support your stable levels as much as a solid meal that takes longer to digest. There is an appropriate time to do smoothies but there’s also a time you’re better off doing solid food that takes hours to break down and then acts like a “time-release” drip for more balance blood sugar.
So you’ve tried X.. .how can you have the same food stuff in a different form or order (make ONE change and see if there is a difference.
Document sleep, stress and exercise status: they are also impacting. Chances are poor sleep is impacting your responses. I would not suggest a shake at dinner if you want better sleep. Give your gut whole food.
Experiment: In the protein shake you had:
X protein
X carb
X fat.
What happens if you adjust the protein, fiber, carb or fat? Not all at once, but changing one will change the ratio.