What I learned from wearing a Continuous Glucose Monitor (as a non-diabetic)
For years, I’ve been curious about trying a continuous glucose monitor (CGM). Not because I’m diabetic, but because I wanted to better understand my body and how food, exercise, and daily habits affect my blood sugar. Now that CGMs are more accessible and affordable, I finally gave it a go ––and let me tell you, it’s been eye-opening!
In this post, I’ll break down what a CGM is, how it works, and the surprising benefits of using one as a non-diabetic. Plus, I’ll share my personal experience and tips for choosing the right CGM for you. Let’s get into it.
What is a Continuous Glucose Monitor (CGM)?
If you aren’t diabetic, these devices may have never crossed your mind! A CGM is a small wearable device that measures your blood sugar in real time, without the need for finger pricks. 🥲
It uses a tiny sensor inserted just under the skin to track glucose levels in your interstitial fluid (the fluid between your cells). A transmitter sends the data to an app on your phone, where you can view your blood sugar trends throughout the day. Originally designed for diabetics, CGMs are now gaining popularity among non-diabetics who want to monitor their metabolic health.
Why Should Non-Diabetics Care About Blood Sugar?
Even if we don’t have diabetes, blood sugar plays a huge role in your overall health. Spikes and crashes in blood sugar can lead to fatigue, weight gain, and mood swings (hanger!!!). Additionally, frequent blood sugar fluctuations can increase our susceptibility to insulin resistance and metabolic syndrome, both of which increase our risk of heart disease, stroke and certain types of cancer!
The goal is to keep blood sugar levels stable throughout the day so our body can stay sensitive to insulin. A CGM helps us identify how different foods, activities, and even stress impact our blood sugar, so we can make more informed choices.
Benefits of Using a CGM
Using a CGM as a non-diabetic offers surprising insights that can change how we approach our health and lifestyle. One of the most valuable benefits is understanding how our body uniquely reacts to specific foods. For example, we might discover that our morning oatmeal causes a noticeable spike in blood sugar, but adding protein such as eggs or nut butter, can smooth out those fluctuations. This level of personalization goes far beyond generic nutrition advice, allowing us to build meals that work with OUR body, instead of against it (or listening to whatever everyone else is doing).
Another major advantage is improved energy management. Blood sugar highs and crashes often cause fatigue, irritability, and brain fog (I’m sure we’re all familiar with the 3pm crash). By identifying and avoiding foods or habits that trigger these fluctuations, we can maintain a steadier energy level throughout the day, boosting productivity and reducing the dreaded mid-afternoon slump!!
This stability can also help with weight management. When blood sugar stays balanced, insulin production remains lower, which can make it easier for our body to burn fat rather than store it. Over time, this can support healthier weight maintenance and even fat loss.
CGMs also provide unexpected insights into how stress impacts your body. For instance, we may notice a spike in blood sugar during a tense work meeting or after a night of poor sleep. This real-time feedback empowers us to address these triggers with strategies like mindfulness, breathing exercises, or a calming walk to bring levels back into balance.
They can also equip us with actionable data to make informed lifestyle changes. Something as simple as taking a 10-minute walk after meals can significantly improve glucose control. Small adjustments, like spacing out carb-heavy snacks or optimizing meal timing, can have a huge impact on stabilizing blood sugar levels and, by extension, improving our overall health.
Choosing a CGM: What Are The Options?
There are several CGM brands available, each with its unique features and price points. Stelo, for example, costs $99 for a month’s supply and is compatible with most smartphones. Lingo is another affordable option, starting at $49 for 14 days, but it currently works only with iPhone.
Levels is a premium choice, priced a bit higher, offering advanced features for those looking for in-depth analysis. NutraSense stands out by including nutritionist support, but it's also a bit more costly. For most non-diabetics, using a CGM for just a month likely provides enough insights to make meaningful changes. And the cheaper brands will give plenty of insights.
How a CGM Helped Me Understand My Body
One of my biggest takeaways was how individual blood sugar responses are. For example, I learned that my almond flour blueberry pancakes, a favorite breakfast of mine, kept my blood sugar stable - great news for me! On the flip side, a simple Halloween lollipop caused a massive spike followed by a sharp crash, reminding me why candy isn’t a regular thing for me. 😂
I learned that rice affects me more than I realized! And that a short walk after a meal containing rice helps to even things out. Overall, wearing this device helped me to learn more about what I was doing that was impacting my body negatively so that I could decide if I wanted to change that.
Ever since learning of functional medicine and the innate healing capacity of my body, I have been working to take the best care of it that I can. Using a CGM allowed me to care for my body on a whole new level, so that I can live a long, full, healthy life.
If you’re curious about how food and lifestyle impact your blood sugar - or if you’re looking for a way to improve energy, weight management, or overall health and care for your body - a CGM is worth exploring. With affordable options now available, it’s easier than ever to gain a deeper understanding of your body and what it prefers.
Are you ready to give it a try?
In health,
Dr. Emily