Have you been curious about continuous glucose monitors (CGMs) people are wearing on the back of their arms? CGMs provide real-time data on blood glucose (i.e., blood sugar) levels. While they were originally developed for individuals with type 1 or type 2 diabetes, CGMs are gaining attention among those interested in optimizing their health. Maintaining stable blood sugar is essential for sustained energy, focus, and longevity. By understanding how different foods and lifestyle choices affect glucose levels, we can make more informed, personalized decisions that support overall metabolic health.
Why do glucose levels matter?
Glucose is the body’s main source of energy, and insulin—a hormone released by the pancreas—helps move glucose into cells where it’s used for fuel. When cells become less sensitive to insulin (ie prediabetes or diabetes), glucose stays in the bloodstream instead of entering the cells. This results in lower energy and higher blood sugar levels. Over time, the inability to regulate glucose levels leads to type 2 diabetes, obesity, dyslipidemia, cognitive decline and nonalcoholic fatty liver disease (NAFLD) – all conditions associated with accelerated aging. It’s also important to note that we can experience a decrease in insulin sensitivity as estrogen or testosterone levels change with age.
The good news is that insulin sensitivity isn’t fixed—it can be improved with dietary and lifestyle changes. Adequate sleep, stress management, and consistent meal timing can also make a big difference.
Symptoms of Blood Sugar Dysregulation
Because high or low blood sugar symptoms can be so varied, it can be difficult to correlate symptoms with an imbalance of blood sugar. Below are examples of symptoms that can be signs of blood sugar dysregulation.
- Fatigue
- Dizziness
- Difficulty concentrating
- Light headedness
- Shakiness
- Headaches
- Blurred vision, ocular migraines
- Anxiety
- Irritability
How do CGMs work?
The CGM has a microscopic filament sensor that is implanted in the back of the arm and sends data to an app on the phone. It is easily applied at home. Most sensors last for 7-10 days. Wearing a CGM not only provides insight as to what foods cause blood sugar to spike, but also glucose variability – when blood sugar spike, but also glucose variability – when blood sugar spikes, how long does it take to recover? How frequently is it spiking or dipping?
How do CGMs help?
High blood sugar—or even subtle difficulty regulating it—can quietly cause damage long before symptoms appear. Regular testing can be really valuable. Blood tests like glucose, insulin, and Hemoglobin A1C (HbA1c) provide important insights into how well your body manages sugar. Glucose and insulin are often measured after fasting, but non-fasting results can also tell a story about your daily patterns. HbA1c gives a bigger picture, showing your average blood sugar over the past three months.
Continuous glucose monitors (CGMs) take it a step further. By providing real-time data, they reveal how your blood sugar fluctuates throughout the day—in response to food, stress, exercise, and sleep. They can also offer a sense of accountability and awareness. Having worn CGMs myself and using them with others, I have found fluctuations vary from person to person. We’re all biochemically unique, and understanding your own data is key to optimizing your health. By learning how your body responds to different foods, activities, and daily habits, you can make targeted adjustments that support consistent energy, improved metabolism, and long-term health.
CGMs have become increasingly accessible. If you fall into the prediabetes category, you may be eligible for a CGM prescription through your primary care provider. I’ve also partnered with Theia Health for anyone interested in trying a CGM. If you are interesting in using a CGM or interpreting the data collected, please reach out.