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

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

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

What is a normal blood glucose curve?

A healthy blood sugar curve shows that your body can handle glucose well. After a meal, your blood glucose level rises, peaks within 30 to 60 minutes and returns to baseline in the following two hours. The important thing to remember is: No one has perfect levels all the time, and slight fluctuations are completely normal. The goal is to avoid extreme spikes or sudden drops, as these can be detrimental to your metabolic health in the long term.

Research shows that stable blood sugar levels help to reduce inflammation in the body and keep energy levels steady. However, if your curve is frequently 'rollercoastering', this may indicate 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. In the case of insulin resistance, the cells no longer respond as well to this key. The blood sugar level remains high and your body tries to compensate for this by producing more insulin. At first you often don't notice it - no wonder it develops so stealthily.

The prevalence of insulin resistance is remarkably high in the DACH region, although exact figures are often lacking. However, the statistics on type 2 diabetes, which is closely linked to insulin resistance, are a useful guide. There are around 8.5 million people living with diabetes in Germany, around 600,000 in Austria and 460,000 in Switzerland. What is particularly striking is that the steepest increase in insulin resistance and the associated diseases is observed from the age of around 45, as other risk factors such as weight gain and lack of exercise are often added at this stage of life. (DDG, 2022; Swiss Diabetes Association, 2022)

However, there are influencing factors that you can control: Diet, exercise, stress and sleep. Interestingly, research shows that just a few days of poor sleep can worsen insulin action. (Buxton et al., 2010; Spiegel et al., 1999) These small hints in your everyday life can help you to take countermeasures at an early stage.

How does lifestyle influence the blood glucose curve?

1. Food that does you good: Foods high in fiber, such as vegetables, legumes and reduced amounts of whole grains, ensure slow glucose uptake and keep the curve flat. Sharp rises often come from high-sugar or highly processed foods. If your curve spikes after a snack - this is a good indication that these foods may not be the best choice. It is important to understand that each person reacts individually and that even users in the challenge may metabolize one type of carbohydrate well one day and then have a spike the next day due to other factors (stress, poor sleep, cycle phase, to name just a few)

2. Exercise makes all the difference: Even a short walk after eating helps to curb the rise in blood sugar. Exercise activates the muscle cells so that they absorb more glucose - without any insulin! This is one of the fastest ways to see positive changes, as almost all members of our challenge confirmed very consistently. (Hawley et al., 2014)

3. Get enough sleep: Sleep is not a luxury, but essential for your metabolism! Less than six hours a night can significantly reduce insulin sensitivity. So if the values seem strange, think about how well (or poorly) you slept. (Leproult et al., 2014)

4. Dealing with stress: You may see that your blood sugar is higher than usual on a stressful day. This is because stress hormones such as 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," it's about recognizing patterns and figuring out what works for your body. Small steps - like experimenting with meals or introducing an evening walk - can go a long way.

Conclusion: Curiosity instead of perfection

A normal blood glucose curve is a reference point, not a goal that you must always achieve. By learning what affects your levels, you gain control over your metabolic health. Remember that every day is a new opportunity to learn more about your body and make positive changes. And if things don't go "perfectly" - that's part of it. Your body is on your side, and with patience and curiosity you will find the path that suits you.