Is Using a Continuous Glucose Monitor for Me?
Have you heard the saying, “What gets measured, gets managed”? This suggests that when you track and quantify something, you’re more likely to focus on it, improve it, and ultimately achieve your goals. That’s precisely what using a continuous glucose monitor (CGM) can do - help you build new habits for healthy living.
What is a CGM?
A CGM is a wearable device that tracks your blood glucose (sugar) levels in real time. The sensor is generally applied to the back of your arm and is about the size of a quarter. A smartphone app allows you to view your blood sugar data in real time. If you don’t use a smartphone, some CGM companies offer a handheld device to view the blood sugar data.
Who can benefit from using one? And why?
CGMs were initially developed for people with diabetes. But do CGM devices offer any benefit for those without existing metabolic dysfunction? Dr. Peter Attia’s answer is a resounding “yes”!
Using a CGM provides valuable personalized information about blood glucose levels, including responses to certain foods, the effect of exercise, and the magnitude of glucose swings - which in turn can help to identify subclinical metabolic dysfunction. CGM is thus an important tool to direct changes in lifestyle toward optimal metabolic health…
How to get a CGM
A prescription from a medical care provider was needed to get a CGM. However, now you can get an over-the-counter (OTC) CGM such as Dexcom Stelo, Abbott's Lingo, and Libre Rio. These OTC CGMs are often referred to as a “bioglucose sensor”. They are not intended for people on insulin as they lack the alarms or alerts found in prescription CGMs. The cost of a month's prescription for a CGM is usually around $200 and is not usually covered by insurance. Costco offers a significantly lower price closer to $60. OTC CGMs generally cost around $80-$100 for a month supply. Using a CGM for one month can provide you with all the information you need.
Jane’s story using a CGM
I first used a CGM in 2021 when I wanted to learn why my A1C (measure of average blood glucose over the past 3 months) was beginning to creep up into the pre-diabetes range. I joined a 28 day Challenge through Levels.com that involved putting a chunk of money upfront and earning back $20/day for every day that I kept my blood sugar below 120. On day 1, I realized that diet was NOT keeping my blood sugar below 120. In fear of losing my money, I immediately started tracking my food intake on the Carb Manager app and dropped my carb intake to keto level (about 30 gm carb/day, for me). To my delight, I was able to keep my blood sugar below 120 and earn all my money back. But that started me on my journey to a lower carb, whole food way of eating. Here’s a good resource for blood sugar guidelines.
How a CGM helped a HELPcare Challenge participant
One of the goals that Dave set in the Challenge was to “fix my prediabetic A1C level”. He also wanted to “reduce my gut fat”. Being a curious scientist of his own body, he used an OTC CGM and reported that it was “immensely enlightening” to see the cause and effect relationship between his diet and his blood sugars. Because of the dietary changes he made during the 13 week Challenge, he improved his A1C and lost several inches off his waist circumference. He proved the motto that the Lingo CGM uses: “Don’t just eat right, eat what’s right for you.” The fundamental truth is that everyone's body responds differently to things, including foods.
In my case there's been lasting value in knowing that I can eat some carbs if I first prime a hungry stomach with fiber (e.g. salad) or protein. That's not true for everyone, but my CGM showed it clearly for me. - Dave, HELPcare Challenge VII participant
Rachel, our HELPcare Challenge Coordinator said the following about her experience using a CGM:
Using a continuous glucose monitor (CGM) through Stelo for two months was an eye-opening experience into how my body responds to food and exercise. I was surprised to discover that eating watermelon on an empty stomach could send my glucose soaring above 200, yet I could enjoy a few slices for dessert after a bunless burger and roasted broccoli without the same spike. I also learned that a simple 10-minute walk after meals dramatically reduced post-meal glucose surges, while more intense workouts—like HIIT runs—often caused a spike instead. What fascinated me most was how small, intentional changes made a big difference: prioritizing protein and vegetables before carbs helped keep my levels steady, and I started to feel the benefits of better glucose control in my energy and focus. The experience left me more mindful, informed, and empowered in my daily choices.
Summary
Using a wearable device such as a continuous glucose monitor (CGM) can be a very enlightening tool in that you can learn your personal glucose response to different foods and activities. You can learn so much from the instant feedback on what you just ate. One client said he had no idea that his restaurant meal of burger, fries, and lemonade would shoot his blood sugar up into the 200’s. With your instant blood sugar data, you can learn how to properly fuel your body to minimize blood glucose spikes, curb cravings, and feel fuller, longer. In turn, this helps you more easily reach your health goals. Try it for yourself for one month and see what you learn!
HELPcare Clinic Premier members get their first two coaching sessions with Jane included in membership and all other members can purchase coaching at a discounted rate. Jane is available to coach you through using a CGM if you are interested. Contact Rachel at 507-418-8465 to schedule an appointment.
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