What I Learned from 2 Weeks of Blood Sugar Tracking

Emma Mukasa | Registered Nutritionist
Mar 28
5 min read

Updated: Apr 5

I was recently asked to trial a continuous glucose monitor (CGM) and track my blood sugar 24/7 for two weeks. As a nutritionist, I talk about blood sugar all the time, especially in relation to gut health. In fact, I wrote a whole post about how unstable blood sugar can trigger digestive symptoms, contribute to inflammation and impact overall health.

Balancing blood sugar is not just about preventing type 2 diabetes. It plays a central role in reducing chronic inflammation and lowering the risk of conditions like heart disease, cancer, dementia and PCOS.

And from a day-to-day perspective, it’s a game changer for my clients struggling with IBS, bloating, low energy, intense cravings, weight gain and poor concentration.

What I Used: Lingo

I used a device called Lingo, which was easy to use and syncs with an app on your phone. It gives real-time feedback about your glucose levels and how different foods, meals and lifestyle choices affect your body. I was invited to test it as part of a trial, and I’m so glad I did. It brought some really eye-opening insights, about my own diet and lifestyle.

If you're curious to try Lingo yourself, I'm offering a 10% discount to subscribers of my newsletter Gut Health Insider, and you'll also get access to my free Digestive Health Starter Guide. You can subscribe here.

How My Everyday Strategies Held Up

When I followed the core blood sugar-balancing habits I teach my own clients and practice in my every day life, my glucose stayed stable and in range. It was great to see them confirmed in real time.

Build Your Meals Wisely

Protein, fibre, healthy fats and low glycemic carbs are the foundation of a blood-sugar-friendly plate. This combination slows digestion, keeps you fuller for longer and helps avoid the sharp spikes that can follow a carb-heavy meal.

Be Strategic With How You Eat

Meal order matters more than most people realise. Try eating your veg and protein first and save your carbs for last. And whenever you can, pair carbs with fat, fibre or protein to blunt the glucose response.

Watch Your Daily Habits

Cutting back on sugar and caffeine, especially first thing in the morning or on an empty stomach, can make a big difference to your energy and glucose stability. Caffeine can raise cortisol, which in turn can raise blood sugar, especially in sensitive individuals.

Space Out Your Meals

Frequent snacking can keep your blood sugar elevated throughout the day and limit your body’s chance to reset. When I stuck to regular meals without constant grazing, I saw much better glucose patterns.

Move Your Body Often

Exercise was one of the most powerful tools for keeping my blood sugar steady. Whether it was a brisk walk, a run, or strength training, movement helped reduce spikes and support a quicker return to baseline after meals. Physical activity makes your muscles more efficient at using glucose, which improves insulin sensitivity, which improves how your cells respond to insulin and move sugar out of your blood.

Lifestyle Surprises That Shifted My Blood Sugar

Post-Meal Movement Really Matters

One of the biggest surprises was how much movement after eating affected my blood sugar. I noticed that my breakfasts, like oats with Greek yoghurt, fruit, protein powder, flax and chia seeds, never caused a spike. But even my super healthy, low carb lunches, like quinoa, mackerel and veg, often did.

The difference? After breakfast, I walk the kids to school and usually head out for a short walk before starting work. After lunch, I tend to go straight back to my desk.

So I tested it. I ate the same lunch two days in a row. On the first day, I went straight back to working at my desk. On the second day, I added a 30-minute brisk walk after eating. This resulted in no spike!

It was such a useful reminder that post-meal movement really does help your muscles pull glucose from your blood and use it for energy. Even a quick walk can make a big difference to blood sugar, digestion and overall energy.

Top Tip: If stepping outside for a walk isn't feasible, incorporating simple exercises like calf raises can effectively help lower blood sugar levels. Even engaging in seated calf raises, also known as "soleus push-ups," for about 10 minutes has been shown to significantly reduce blood glucose levels.

Stress is Sneaky

Another unexpected trigger? Stress, even when no food was involved.

Every Thursday after school, I have to rush my kids to two different places in a short amount of time, always involving a dash through traffic. Two weeks in a row, I noticed a glucose spike at the exact same time in the afternoon, despite not having eaten since lunch.

That panicked, rushed feeling was enough to activate my stress response. When we’re stressed, the body releases cortisol and adrenaline, which signal the liver to dump stored glucose into the bloodstream, just in case you need a quick energy burst.

Seeing it play out on my graph really brought home how stress can impact blood sugar in a very real way. It reminded me that managing stress isn’t just important for how we feel, it’s also crucial for keeping blood sugar and overall health in check.

Sleep Reveals A Lot

One more surprise? What happened to my blood sugar while I slept.

On nights when I ate late, or had a heavier meal like steak, I often saw a delayed spike a few hours later. It didn’t happen straight after dinner, but showed up in the middle of the night while I was sleeping.

This likely happened because the body was still working hard to digest the meal, which can delay glucose clearance and interfere with reaching deep, restorative sleep.

Poor blood sugar control overnight has been linked to more frequent waking, vivid dreams, night sweats and fatigue the next morning. It can even lead to stronger cravings and less stable blood sugar the following day.

Now I aim to eat earlier, keep evening meals a bit lighter and be more mindful about how my food choices impact not just my day, but my night too.

So yep, post-meal walks, stress management and more mindful evening eating are now firmly on my daily checklist!

Final Thoughts

This experiment reinforced something I already believe: while there are clear strategies that support stable blood sugar, each person’s response can be slightly different. That’s why even small tweaks, like changing your meal timing, adding movement or reducing stress, can make a big impact when they’re tailored to your own routine.

Ready to Take Control of Your Health?

If you're curious about how your food and lifestyle might be affecting your gut health, energy, cravings or weight, I’d love to help. I work 1:1 with clients to uncover what’s really going on in your body and create a personalised plan that works for you.

Booking a free consultation is a great first step. From there, we can explore how working together could help you feel more energised, more balanced and more in control of your gut and blood sugar health.

Book a FREE 30-Minute Consultation Get personalised support from a Registered Nutritional Therapist to help balance your blood sugar, improve digestion and feel more energised. Together, we’ll create a nutrition plan tailored to your body and your goals.