As a nurse and a midlife woman wearing a CGM, I've now noticed the same blood sugar pattern before nearly 10 of my migraines. It's not what I thought. Here's what the data is showing me — and what new research is starting to back up.

You are eating salads, fruit, whole grains and lean protein. So why does your blood sugar keep spiking? A nurse explains the real reason — and it is not what you think.

Carbs are not the enemy. Eating them first is. The PFF eating order — Protein, Fiber, Fat first — is the single most powerful strategy for flattening blood sugar curves, stopping the 3pm crash, and helping midlife women finally see results without cutting out carbs.

That 3pm wall you hit every single day is not a willpower problem. It is not a coffee problem. It is your blood sugar — and once you understand what is actually happening, everything changes.

I did everything right for three years. Macros. Strength training. Whole foods. And I still ended up borderline prediabetic. It wasn't until I put on a continuous glucose monitor that I finally understood why — and it changed everything about how I eat, coach, and teach.

I spent three years doing everything right — macros, strength training, fasting — and in 2025 was diagnosed with insulin resistance anyway. The signs were there the whole time. I just didn't know what I was looking for.