Continuous Glucose Monitoring

Overview

Peter Attia advocates for using continuous glucose monitors to gain insights into your personal metabolic response to different foods, exercise, stress, and sleep. This data-driven approach helps optimize nutrition and identify foods that cause excessive glucose spikes.

How to Follow This Protocol

1. 1

   Step 1: Obtain a CGM

   Get a continuous glucose monitor through a service like Levels, Nutrisense, or a prescription from your doctor. Common devices include Dexcom G6/G7 and Abbott FreeStyle Libre.

   Note: Some services include dietitian consultations
2. 2

   Step 2: Establish Baseline

   Wear the CGM for 2 weeks while eating your normal diet. Log all meals, exercise, sleep, and stress levels.

   2 weeks
3. 3

   Step 3: Analyze Patterns

   Review your data to identify foods that spike glucose, optimal meal timing, and how exercise affects your levels. Look for glucose values staying under 140 mg/dL after meals.

4. 4

   Step 4: Experiment and Optimize

   Test different food combinations, meal orders (vegetables first), and exercise timing. Aim for stable glucose with minimal spikes.

   2-4 weeks