Week 2 of the Hello Inside Glucose Reset Challenge: What is a “Normal Blood Sugar Curve”?

Experiences from our January challenge: What questions about the blood sugar curve do Hello Inside users have in their blood sugar curve experiments?

Wearing a continuous glucose monitor (CGM) for the first time can be an exciting yet unsettling experience, as our week 2 of the January Challenge confirmed! The numbers and curves on the screen are new, and sometimes the values ​​rise unexpectedly or drop suddenly. But don't worry—for many, this journey begins with uncertainty, and that's precisely what makes it so valuable. Let's understand together what lies behind these curves and how you can contribute to a healthier metabolism, step by step.

What is a normal blood sugar curve?

A healthy blood sugar curve shows that your body can handle glucose well. After a meal, your blood sugar level rises, reaches its peak within 30 to 60 minutes, and returns to its baseline level within the next two hours. It's important to note that no one always has perfect levels, and slight fluctuations are perfectly normal. The goal is to avoid extreme spikes or sudden drops, as these can have a long-term impact on your metabolic health.

Research shows that stable blood sugar levels help reduce inflammation in the body and keep energy levels steady. However, if your blood sugar levels frequently go on roller coaster rides, it may be an indication that your metabolism is under stress. (Sun et al., 2020; Monnier et al., 2006)

Insulin resistance: A gradual process

Insulin is like a key that transports sugar from the blood into the cells, where it is used as energy. With insulin resistance, the cells no longer respond as well to this key. Blood sugar levels remain elevated, and your body tries to compensate by producing more insulin. At first, you often don't notice any of this—no wonder it develops so secretly.

The prevalence of insulin resistance is remarkably high in the DACH region, although precise figures are often lacking. However, a useful indicator is the statistics on type 2 diabetes, which is closely linked to insulin resistance. Approximately 8.5 million people live with diabetes in Germany, around 600,000 in Austria, and 460,000 in Switzerland. Particularly striking is the fact that the steepest increase in insulin resistance and associated diseases is observed from around the age of 45, as other risk factors such as weight gain and lack of exercise often occur during this period of life. (DDG, 2022; Swiss Diabetes Society, 2022)

However, there are factors you can control: diet, exercise, stress, and sleep. Interestingly, research shows that even a few days of poor sleep can impair insulin response. (Buxton et al., 2010; Spiegel et al., 1999) These small cues in your everyday life can help you take early countermeasures.

How does lifestyle influence blood sugar levels?

1. Eat well: Foods high in fiber, such as vegetables, legumes, and reduced amounts of whole grains, ensure slow glucose absorption and keep the curve flat. Sharp spikes often come from high-sugar or highly processed foods. If your curve spikes after a snack, that's a good indication that these foods may not be the best choice. It's important to understand that everyone reacts differently, and even for users in the challenge, one type of carbohydrate may be well-metabolized one day, causing a spike the following day due to other factors (stress, poor sleep, cycle phase, to name a few).

2. Exercise makes all the difference: Even a short walk after eating helps dampen blood sugar spikes. Exercise activates muscle cells, allowing them to absorb more glucose – without the need for insulin! This is one of the fastest ways to see positive changes, as almost all members of our challenge unanimously confirmed. (Hawley et al., 2014)

3. Get enough sleep: Sleep isn't a luxury, but essential for your metabolism! Less than six hours a night can significantly reduce insulin sensitivity. So if your readings seem odd, consider how well (or poorly) you slept. (Leproult et al., 2014)

4. Coping with stress: You may notice that your blood sugar is higher than usual on a stressful day. This is because stress hormones like cortisol release glucose into the blood. Breathing exercises, yoga, or a walk can provide short-term relief to calm your blood sugar. (Thoma et al., 2013)

Getting started with CGM: Recognizing and understanding

The first few weeks with a CGM can be overwhelming. Every meal suddenly seems critical, and it's easy to be intimidated by the numbers. But remember: This data is like a new tool. It's not about being "perfect," but about recognizing patterns and figuring out what works for your body. Small steps—like experimenting with meals or introducing an evening walk—can lead to big improvements.

Conclusion: Curiosity instead of perfection

A normal blood sugar curve is a reference point, not a goal you always have to achieve. By learning what influences your levels, you gain control over your metabolic health. Remember that every day is a new opportunity to learn more about your body and initiate positive changes. And if things aren't "perfect"—that's part of it. Your body is on your side, and with patience and curiosity, you'll find the path that's right for you.