A longevity‑first, practical approach to glucose control
For a long time, glucose wasn’t something I worried about.
My fasting glucose was always in range. My annual blood work looked fine. On paper, everything checked out.
What changed was not a lab value — it was how I felt.
I started noticing a consistent post‑lunch afternoon crash, especially on days when I wasn’t moving much. Energy dipped. Focus dropped. Work became reactive. That pattern made me curious enough to look deeper.
That curiosity — not fear — is what led me to start paying attention to glucose spikes.
This article is not about eliminating carbs, chasing perfect curves, or wearing a CGM forever. It’s about reducing unnecessary glucose volatility in a way that supports longevity, energy, and metabolic resilience.
What Is This About?
Glucose spikes are short‑term rises in blood sugar after meals or stressors. Some degree of rise is normal. The issue isn’t having spikes — it’s how high, how fast, and how often they occur.
For me, this topic sits squarely in a preventative, longevity‑first framework:
- Fewer energy crashes
- Better focus through the workday
- Lower metabolic stress over decades, not days
This is not about demonizing carbohydrates. Carbs are not the enemy. Context, timing, and physiology matter far more than macros on paper.
The Science (Why Glucose Spikes Matter)
Repeated, large glucose spikes — especially when paired with low movement and poor sleep — create a cascade of effects that matter long‑term.
Here’s why clinicians care:
1. Insulin demand increases
Every spike requires insulin to shuttle glucose out of the bloodstream. Over time, frequent large spikes can push the body toward insulin resistance — where cells respond less effectively, forcing higher insulin output for the same result.
2. Vascular stress increases
Acute hyperglycemia increases oxidative stress and endothelial dysfunction. In plain English: blood vessels don’t like sharp glucose swings. Over years, this contributes to cardiovascular risk.
3. Energy regulation becomes unstable
Rapid rises are often followed by rapid drops. That’s the classic post‑meal crash — fatigue, brain fog, and hunger returning sooner than expected.
4. Non‑food stressors matter more than people realize
Sleep deprivation, dehydration, psychological stress, and intense exercise can all raise glucose independently of food intake. This is why “eating clean” alone often doesn’t solve the problem.
Importantly: fasting glucose and A1C can look normal while post‑meal spikes remain excessive. That gap is where many high‑functioning adults sit for years.
How I Apply This in My Life
Using a CGM — intentionally, not permanently
I use a Stelo glucose biosensor for two weeks every quarter.
This cadence gives me insight without obsession. It allows me to see how my body reacts not just to food, but to:
- Stressful workdays
- Poor sleep
- Dehydration
- Intense training blocks
A CGM is a tool for learning, not something I believe most people need year‑round.
The habits I rely on consistently
These are not tricks — they’re boring, repeatable behaviors that work:
- Protein‑first meals
Protein slows gastric emptying and blunts the glucose rise that follows carbohydrates. - Meal sequencing
Same meal, different order:
- Vegetables / fiber
- Protein & fats
- Carbs last
- Vinegar before my heaviest meal
~½ tsp vinegar in 1 cup water before dinner, or a vinaigrette on salad. Simple, effective, low friction. - Walking after meals
Even 5 minutes makes a difference. If I can’t walk, I’ll do standing or seated calf raises. Muscle contraction is powerful glucose disposal. - Avoiding liquid carbs
Liquids bypass many of the body’s natural brakes. - Sleep and stress prioritization
Poor sleep and chronic stress raise glucose regardless of diet quality.
Strategic tradeoffs (because life isn’t a lab)
Manuka honey is a daily staple for me.
Yes — it raises glucose. And yes — I still use it.
The anti‑inflammatory and digestive benefits outweigh the downside for me. I use it strategically: one teaspoon with espresso pre‑workout, when glucose is rapidly cleared by muscle activity instead of lingering in circulation.
This is where nuance matters.
What I Don’t Optimize (On Purpose)
I live by the 80/20 rule.
I don’t aim for perfect curves:
- Travel days
- Social dinners
- Celebrations
Perfection is the enemy of progress. Consistency over decades beats short‑term control.
Everyone’s response is different. For example, my wife’s glucose spikes are far more stress‑reactive than mine. Same meals, different physiology.
One size does not fit all.
How to Get Started (Low‑Friction Version)
If you do only one thing:
- Walk for 5–10 minutes after your largest meal
If you do three things:
- Walk after meals (or calf raises if stuck indoors)
- Eat protein first; then fiber and finally carbs
- 1/2 tsp vinegar with water before your largest meal
The most common mistake I see
People think only desserts raise glucose.
In reality, the Standard American Diet is loaded with refined carbohydrates and added sugars. Roughly two‑thirds of packaged foods contain added sugar. The more refined the carb, the sharper the spike.
Glucose spikes are also driven by:
- Stress
- Poor sleep
- Dehydration
Food is only part of the equation.
A Final Word on CGMs
I suggest CGMs only as short experiments, not permanent wearables for most people.
Used correctly, they teach you:
- How your body responds
- Which habits matter most
- Where you’re over‑ or under‑correcting
Used obsessively, they can create anxiety without improving outcomes.
Glucose control is about awareness, not fear.
Bottom line: you don’t need perfect meals or perfect data. You need a few well‑placed habits, repeated consistently, that reduce unnecessary metabolic stress over time.
That’s how you play the long game.
