25 Year Olds Wear CGMs Too: How to Balance Blood Sugar, Even in Your 20s...

I Know You Also Want One of Those Donuts...

If you're anything like me, then you also want to eat every single donut from that delicious donut pile above. Maple icing on a glazed donut is one of my favorites. Until I put on a CGM and realized how I needed to rebalance my blood sugar... Hey everyone! I’m a VERY healthy 25 years old, super into living a healthy lifestyle, and I’m always on the lookout for ways to fine-tune my body and mind. I’ve been pretty consistent with my workouts, eating clean (and organic), plus maintaining a balanced routine for years now. But recently, I decided to actually analyze the numbers in my body. And see how my body really responds to everything I put into it. I had a complete blood panel a few weeks ago and everything came back in the bright green (so like super good). But I also do enjoy those evening desserts or bowls of ice cream on the weekend, so I wanted to see how those were impacting my body. But what I found, it is not just the obvious that is impacting my overall blood sugar.

Enter the Continuous Glucose Monitor (CGM):

You’ve probably heard of CGMs, as they’ve been gaining popularity among athletes, health enthusiasts, and even people who are trying to better manage chronic conditions like diabetes. These little devices give real-time insights into your blood sugar levels, which can help you understand how your body processes food, exercise, and even stress.

After reading about the potential benefits and seeing some cool stories online, I thought, "Why not give it a try?" Here’s what I learned about myself after a month of wearing a CGM:

1. I Didn’t Realize How Much Sugar Was Hiding in My Favorite Foods

I’ve always considered myself someone who eats relatively healthy—fruits, veggies, lean proteins, whole grains, etc. But I had no idea how much my blood sugar would spike after certain meals, especially ones that I thought were “healthy.” For example, I used to enjoy smoothies packed with fruit, almond butter, and oat milk. In theory, it’s nutritious, right? But the CGM showed me massive spikes in my blood sugar levels right after I drank them. Turns out, the natural sugars from fruit combined with the carbs in the oats were enough to push my glucose up higher than I expected.

It was a wake-up call that I wasn’t expecting, especially since I thought I was doing everything right. Now, I’ve switched to lower glycemic fruits and try to balance my meals with more protein and fat to keep things stable.

Some lower glycemic fruits include:

• apples

• cherries

• bananas

• oranges

• plums

• strawberries

• plus more

2. Exercise Is My Secret Weapon: You MUST be Strength Training

I’ve always known exercise was a great way to stay healthy, but I didn’t realize just how much of an impact it had on my blood sugar until I started tracking it. After a high-intensity workout, my glucose levels would drop significantly, which made sense. I felt more energized post-workout and saw how my body was effectively using the sugar in my bloodstream to fuel my muscles.

What surprised me, though, was how consistent exercise helped prevent big spikes in the first place in learning how to balance blood sugar. Even after meals that would normally send my glucose levels soaring, a brisk walk or light jog afterward helped keep the spikes to a minimum. Now, I make it a habit to move after meals to support my body’s natural ability to regulate glucose.

3. Stress is a Blood Sugar Trigger I Didn’t Expect

HA! Stress, me, stressed? No way...I had no idea how much my stress levels were impacting my blood sugar. I knew stress wasn’t great for my body, but the CGM data showed me just how much of a rollercoaster ride my glucose levels were taking when I was feeling overwhelmed or anxious. Even mild stress—like a tight deadline at work or a little bit of social anxiety—was enough to send my glucose levels creeping up.

This was one of the more eye-opening discoveries for me, as it made me realize that controlling my stress wasn’t just good for my mental health—it was essential for keeping my body healthy, plus understanding how to balance blood sugar. I’ve since started incorporating more mindfulness practices into my routine, like deep breathing exercises and journaling, to help lower my stress and prevent those glucose spikes.

4. My Body Handles Caffeine Differently Than I Thought

I’ve always been a coffee drinker. I love coffee is an understatement. A few cups of black coffee a day keep me energized and sharp. Please note, I do not put any cream or milk or sugar or flavors or any processed crap in my coffee. But according to my CGM, caffeine is another factor I needed to pay more attention to. I noticed that my blood sugar would take a slight jump after having a cup, especially if it was on an empty stomach. It wasn’t a huge spike, but it was enough to make me wonder if it was something I needed to reconsider.

After experimenting with different caffeine timings and adding protein or fat to my morning routine, I noticed a more stable glucose response. I still love my coffee, but now I try to have it in moderation to avoid any unnecessary spikes helping me build healthy habits to balance my blood sugar.

5. The Power of Consistent Eating Habits

One of the most important takeaways from wearing a CGM was realizing how much consistency in my eating habits mattered. Even though I was eating healthy foods, I noticed that skipping meals or eating at irregular intervals could cause more volatility in my blood sugar.

When I started eating smaller, more frequent meals throughout the day (with balanced carbs, fats, and protein), my glucose levels were way more stable. I didn’t get those annoying mid-afternoon slumps or energy crashes that I used to experience. Plus, I didn’t feel as “hangry” either!

6. My Body Responds Well to a Balanced Diet, But Doesn’t Like Too Much Carbs at Once

I used to be one of those people who thought carbs were the enemy. But what I learned through my CGM is that my body is actually pretty good at handling carbs as long as they’re balanced out with protein and fats. When I had meals that were high in carbs and low in protein, I saw a significant glucose spike shortly after. But when I made sure to balance things out, my glucose levels stayed much more even. I am learning how to balance my blood sugar through these new food lifestyle changes.

It’s all about moderation and understanding what works best for my body. I can still enjoy pasta or sweet potatoes, but I just make sure to balance them with protein, veggies, and healthy fats.

7. It’s Not Just About the Food—Sleep Matters Too

This was another discovery I didn’t expect. I’ve always known that sleep is important, but I didn’t realize how much of an effect poor sleep would have on my blood sugar. On nights when I didn’t get enough rest, I noticed that my glucose levels were more erratic the following day. It was almost like my body was compensating for the lack of recovery.

I’ve made a point to prioritize my sleep more intentionally now, aiming for at least 7-8 hours a night, and it has definitely had a positive effect on my overall energy and glucose levels.

So Yeah, Put on a CGM and See For Yourself How Your Blood Sugar is Impacting YOU!

Wearing a CGM for a month was a truly eye-opening experience. It gave me real data that helped me make informed decisions about how I fuel and care for my body. If you’re into biohacking or just want to optimize your health, I highly recommend giving it a try (with the guidance of a healthcare professional, of course).

For me, the biggest takeaway has been that there’s no one-size-fits-all approach to health. What works for someone else might not work for me, and that’s okay! The key is listening to your body and paying attention to the signals it gives you.

Thank you to CGM Doctor for bringing me on a guest writer. I highly recommend working with Dr. Paul and his team to get a CGM and understand how to interpret and eventually use your data to get and stay healthy. We all know our 20s are easier than our 50s, so setting up good habits today will benefit us long term.

Hear the full podcast episode on my blood sugar breakdown with episode Why Doesn't Your Doctor Care About Your Blood Glucose of The MetabolicMD podcast.

About the guest: Danielle Meyer is an actress, producer, and business owner. She has a deep passion for living a healthy and balanced life. With a background in acting, Danielle understands the importance of physical and mental well-being for both performance and everyday life. She combines her love for the arts with her dedication to health, promoting holistic wellness through exercise, nutrition, and mindfulness. Danielle strives to inspire others to embrace a healthy lifestyle, showing that taking care of the body and mind is essential for achieving success both on and off the stage. When she’s not acting, you’ll find Danielle exploring new ways to stay fit and sharing her journey with others. Check out her content at Nani Media and on socials @daniellekmey.