What Spikes Me? How to Spot Your Personal Triggers

I’ll be honest—when I first started paying attention to my blood sugar, I thought it was going to be simple. Cut sugar, eat “healthy,” and things would just…balance out, right? Well, not exactly. What I quickly realized is that what spikes me doesn’t always look the same as what spikes someone else.

And figuring that out? That was the game-changer.

Because here’s the truth: our bodies don’t all play by the same rulebook. What sends my blood sugar into rollercoaster mode might barely nudge yours. And the foods your best friend swears by could leave you groggy, cranky, and hungrier than before. Spotting your personal triggers is what turns this whole “healthy living” thing from a guessing game into something you can actually work with.

When “Healthy” Still Spikes You

I’ll never forget the time I had a “perfect” lunch—salad with grilled chicken, a sprinkle of quinoa, and a drizzle of vinaigrette. I was so proud of myself. But an hour later? I was shaky, cranky, and craving something sweet.

That was my first wake-up call: even foods I thought were textbook “healthy” could spike me. For me, it was the quinoa. For you, it might be the apple you grab at 3 p.m. or that protein bar you thought was a safe bet.

And that doesn’t mean those foods are bad. It just means your body is unique, and you’ve got to figure out what your red flags are.

Why Spikes Actually Matter

When your blood sugar spikes, it’s not just about the number on a meter. It’s the crash that comes afterward. Spikes are usually followed by dips—and that’s where the fatigue, cravings, and “why am I suddenly raiding the pantry” moments come in.

Over time, those spikes and crashes can also mess with hormones, increase inflammation, and even set the stage for insulin resistance. (If you’re curious about the science behind this, my article on Hemoglobin A1c testing explains how repeated spikes show up in lab work long before you feel symptoms.)

Translation: it’s not just about weight or “willpower.” It’s chemistry.

Learning your triggers isn’t about avoiding joy or becoming obsessive. It’s about being informed, so you can make choices that actually work for your body instead of fighting it.

How to Spot Your Personal Triggers

Here’s what worked for me (and what I recommend to clients all the time):

1. Start with curiosity, not judgment.
   If you notice you’re tired or craving something an hour after eating, don’t beat yourself up. Instead, ask, “What just happened?” That mindset shift makes it so much easier to spot patterns.

2. Track what you eat and how you feel.
   A simple log or my free What Spikes Me? Workbook can help you connect meals with energy shifts. Write down the food, time, and how you felt an hour later.

3. Experiment with timing.
   Sometimes it’s not the food itself but when you eat it. For example, fruit after a protein-rich breakfast may be fine, but fruit on an empty stomach might leave you jittery.

4. Consider portion sizes.
   Half a sweet potato might fuel you, while a whole one could leave you sleepy. Same food, different outcome.

5. Try pairing foods.
   Bread alone might spike you, but add nut butter or eggs and your glucose stays more stable. (This is called food pairing, and it’s one of the simplest ways to blunt a spike.)

A Surprising Trigger Story

Here’s a funny one. For the longest time, I thought oatmeal was my “safe” breakfast. It’s hearty, whole grain, keeps you full, right? Except on my “oatmeal mornings,” I was hungrier by 10 a.m. and way more irritable during work.

One day I swapped my usual bowl for eggs and avocado. The difference was night and day—steady energy, no 10 a.m. slump. Turns out, for me, oatmeal was a trigger.

Does that mean oatmeal is “bad”? Nope. For some people, it’s perfect fuel. But my body said otherwise, and learning to listen made all the difference.

Tools That Can Help You Test

Here’s where I’ll put on my nurse hat: tracking your triggers doesn’t have to be a guessing game anymore.

• Continuous Glucose Monitors (CGMs) – Companies like Nutrisense (affiliate) let you see, in real time, how your blood sugar responds to meals, stress, and sleep. The data is powerful—you eat, check the app, and connect the dots immediately.

• At-home lab tests – Services like Everlywell and HealthLabs (affiliates) offer panels for fasting glucose, HbA1c, insulin, and even cortisol, which can reveal whether hidden stress is part of your spikes.

• Food sensitivity testing – If you suspect deeper triggers, Check My Body Health (affiliate) provides at-home intolerance testing, which some clients have found eye-opening.

And if you’d rather keep it low-tech, grab my What Spikes Me? Workbook to track meals, symptoms, and patterns without overwhelm.

Why This Matters Beyond Numbers

Here’s the part no one tells you: learning your triggers isn’t about restriction—it’s about freedom.

When you stop labeling foods as “good” or “bad” and instead ask, “Does this food work for me?” the guilt falls away. You’re not failing. You’re experimenting. And that shift changes everything.

For me, the empowerment came when I realized I didn’t have to avoid carbs forever. I just had to figure out which ones worked with my body and which ones didn’t. That knowledge took away the fear.

Gentle Reminder

Please don’t let this turn into obsession. I’ve been there—checking every bite, panicking if I felt tired after lunch. That’s not the goal. The goal is awareness.

You don’t need perfect numbers; you need a system that helps you feel steady, strong, and supported.

Putting It All Together

So, what spikes you? The only way to know is to watch, listen, and test.

It’s not about copying someone else’s meal plan or chasing the latest trend. It’s about becoming the expert on your own body. Once you do, you’ll stop guessing and start building a way of eating that actually works for your life—not the influencer on Instagram, not your neighbor, not even me.

And let me tell you, that’s where the freedom lives.

Ready to Dig Deeper?

If this resonates with you, I’d love to help you take the next step:

• Take the quiz: What’s Sabotaging Your Healthy Habits? to uncover hidden patterns holding you back.

• Grab the free guides:

  • The Inner Critic’s Playbook (learn the mindsets that sabotage your health).

  • What Spikes Me? Workbook (track your own responses with simple prompts).

• Book a free consultation: Schedule your 60-minute call and let’s figure out your personal health plan together.

Affiliate Disclosure

This post contains affiliate links. If you purchase through my links, I may earn a small commission at no extra cost to you. I only recommend tools I trust and that I’ve seen make a difference in real people’s health journeys.