The Tiny Sensor That Changed How I Eat, Train, and Feel

What a CGM Taught Me About My Body

Ever since I started using a continuous glucose monitor (CGM), I’ve been quietly rewriting the rules of how I eat — and how I coach. It began with a simple question: what if the nutrition advice I’ve been giving for years isn’t wrong, but it isn’t specific enough for each woman’s body? I’ve watched about a dozen of my clients strap on these little devices. I’ve used them myself. My husband and I ate the same meal — and our glucose responses could not have been more different. What I learned changed my entire approach.

My Story

For years, I ignored the talk about insulin resistance. That was for diabetics, not me. I just figured my constant fatigue, cravings, and need to snack every two hours were because of my active lifestyle, or perimenopause—or maybe my sleep, or vitamin D, or stress. All real factors, sure—but I was focusing on the wrong thing.

I didn’t realize how much my day revolved around food. I’d pack snacks in my car, purse, and gym bag “just in case.” I could never drive to the next town without protein bars and jerky on standby. I told myself I was just being prepared—but really, I was being ruled by my blood sugar.

When I started using a continuous glucose monitor (CGM), I saw what was really happening. My glucose would spike, crash, and repeat—no wonder I was tired and hungry all the time. But here’s the life-changing part: once I began eating for glucose stability, everything shifted. Suddenly, three satisfying meals were enough. I didn’t have to snack constantly. My energy and focus leveled out in ways I hadn’t felt in years.

I learned simple tricks that changed everything—like eating protein and fat before carbs, or walking after a meal. I discovered that stress or an argument with my husband could spike my glucose as much as chocolate could. What's worse - after an argument, if I tried to “eat my feelings,” my glucose would shoot up even higher and then crash. But if I walked it off or just breathed for a few minutes, my body (and mood) recovered faster.

And perhaps the most fascinating part? My husband and I could eat the exact same meal and have completely different glucose responses. That’s when it really clicked—nutrition can't be one-size-fits-all. What stabilizes one person might spike another. The CGM made that truth visible.

Why This Matters for Women in Midlife

For a long time, I dismissed insulin and glucose talk as “not relevant” for women like me. But insulin resistance doesn’t just affect people with diabetes — it’s a metabolic spectrum, and most of us move along it long before we ever get a diagnosis.

Hormonal shifts in perimenopause already affect how your body uses glucose and stores energy. If you layer on poor sleep, chronic stress, or skipped meals, your body becomes even more glucose-sensitive — meaning you’ll spike and crash more easily.

Authors like Dr. Ben Bikman (Why We Get Sick) and Dr. Casey Means (Good Energy) both emphasize this: managing glucose and insulin is foundational for women’s metabolic health. It influences energy, mood, fat storage, and even how we experience hormone fluctuations.

Understanding how your own body responds to food is the ultimate form of personalization — and it’s something that general nutrition advice simply can’t give you.

What I Learned (and What My Clients Did Too)

Using a CGM is like holding up a mirror. It shows you what’s happening inside your body in real time — and that feedback is powerful.

Here’s what we’ve learned through this process, both personally and with clients:

• “Healthy carbs” aren’t always your healthy carbs. One woman’s steady meal can be another’s glucose rollercoaster. One client, for example, ate a textbook “healthy” breakfast — oatmeal, chia seeds, nuts, and berries. Her glucose spiked high. I ate the same thing, and mine barely budged

• Pairing carbs with protein and fat keeps glucose (and energy) steady far longer than eating carbs alone.

• Walking for 10 minutes, doing some air squats, calf raises or push ups after a meal can make a major difference in post-meal spikes.

• Stress, sleep, and even an argument can impact glucose just as much as food.

How to Get Started with a CGM

You don’t need a subscription or a doctor’s referral to try this. I’ve personally used both Dexcom Stelo and Abbott Lingo, and many of my clients have used them successfully too. (No, I don't get any insentive by sharing those brands.)

Here’s what I recommend:

1. Try one sensor (usually lasts 12-14 days).

2. Eat your normal meals for the first few days and simply observe — no judgment.

3. Then start experimenting. Try changing food order (protein first, carbs last), walking after meals, or spacing out snacks.

4. Log your patterns and note which choices help you feel calm, energized, and satisfied.

5. Use that data to build a way of eating that supports you.

For some, that single experiment is enough to shift everything. For others, it uncovers important health info. One of my clients discovered she was prediabetic and used that insight to take action before it became a bigger problem.

Why I’m Sharing This

Because for years, I felt like I was doing everything “right” — eating clean, exercising, staying mindful — and still struggling with energy, cravings, and focus.What I didn’t realize is that no amount of macros or motivation could outsmart my blood sugar rollercoaster.

Once I learned to stabilize my glucose, I didn’t just feel better — I felt free. No more constant hunger. No more energy crashes. Just steady, grounded energy all day.

That’s what I want for the women I work with too — not a new diet, but a deeper understanding of how your body truly works.

If you have questions or want to chat about strength & recovery training, reach out!

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About Tamara Smith

Tamara is a certified strength and recovery coach based in Ashland, Oregon, and founder of Solara Studio. She helps women 35+ build strength, balance hormones, and thrive through personalized in-person & online fitness, recovery, and nutrition coaching.

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