Free Trial Workbook
Fourteen days of observation before intervention.
Use this template to track what is happening before you change your routine. The point is to notice patterns across glucose, meals, movement, sleep, stress, and timing.
How to use this
- Wear your CGM as prescribed and keep your normal routine for 14 days.
- Log what you eat, when you eat, and what was different that day.
- Notice context: sleep quality, activity, stress, and schedule disruption.
- Review your notes at the end of week one and week two before making changes.
Day 1-7
Week One Prompt Set
- What meal patterns repeat most often?
- Where do I see my biggest glucose swings?
- How does sleep affect the next morning?
- Did stress, travel, or timing change the pattern?
Day 8-14
Week Two Prompt Set
- Which patterns now feel consistent rather than random?
- Which meals feel steady, satisfying, and repeatable?
- What behaviors seem to help most outside of food?
- What would be worth testing in a 28-day intervention?
Daily Log
Repeat this once per day.
Daily context
- Date:
- Sleep duration and quality:
- Stress level:
- Movement or exercise:
- Anything unusual today:
Meals and timing
- Breakfast and time:
- Lunch and time:
- Dinner and time:
- Snacks or drinks:
- How hungry did I feel before and after?
CGM observations
- What did I notice after meals?
- Were there any sustained highs or unusual drops?
- What felt normal versus surprising?
- What might explain today’s pattern?
Reflection
- What worked well today?
- What felt hard to sustain?
- What deserves another day of observation?
- What should I avoid over-interpreting?
Next Step
When you’re ready to move from noticing to testing.
Go back to the main site to join the waitlist for the 28-day guided reset, where these observations become a structured lifestyle experiment.
Join the waitlist