If you’ve ever wondered how your body responds to food, exercise, and stress in real-time, a Continuous Glucose Monitor (CGM) might be a game-changer. And no, you don’t have to be diabetic to use one—many people are now using CGMs to optimize metabolism, energy, and overall health.
I tried it for a month. Here’s what I learned—and what you should know before trying it yourself.
What Is a CGM and How Does It Work?
A CGM is a small wearable device that tracks blood sugar 24/7. Companies like Nutrisense (the one I used) and Levels typically provide 2–3 sensors per month.
You apply a sensor to the back of your arm. A tiny filament measures glucose in your interstitial fluid and sends the data to an app. It sounds intense—but surprisingly, you don’t feel a thing.
Some sensors, like the one I used through Nutrisense, require you to scan with your phone at least every 8 hours to capture full data. Others, like Dexcom G7 (used by Stelo), transmit passively in real time.
Originally designed for diabetes management, CGMs are now used by athletes, wellness seekers, and biohackers to fine-tune diet, training, and recovery
How It Works:
- Apply the sensor – Quick, painless, and stays on for up to 14 days
- Track glucose continuously – 24/7 monitoring, even during sleep
- Sync with an app – See real-time feedback and trends
- Make informed changes – Learn how food, stress, sleep, and movement affect your glucose
Why Use a CGM If You’re Not Diabetic?
Even without diabetes, a CGM can give you actionable insights about:
- Blood sugar spikes and crashes – Identify which foods tank your energy.
- Meal timing – See when your body handles carbs best.
- Workout effects – Understand how training impacts glucose control.
- Sleep and stress responses – Glucose rises even without food when stress or sleep is poor.
- Metabolic flexibility – Assess how easily your body switches between fuel sources.
Bio-Individuality in Action: One Meal, Two Responses
One of the most surprising lessons? Everyone responds differently.
Two people can eat the same meal—and one may spike, crash, and feel hungry an hour later, while the other stays balanced.
A CGM reveals your body’s unique responses so you can personalize your nutrition instead of relying on generic rules.
CGMs for Prevention: Spotting Metabolic Red Flags Early
Many people with insulin resistance or early metabolic dysfunction have no idea—until bigger problems develop.
A CGM can reveal early red flags like:
- Elevated fasting glucose
- Post-meal spikes that take hours to come down
- Signs of poor insulin sensitivity
It’s a proactive way to intervene before issues like Type 2 diabetes or metabolic syndrome take hold.
Getting Started with a CGM
You no longer need a prescription to try a continuous glucose monitor. Brands like Nutrisense, Levels, Veri, and Stelo make it easy for health-conscious users to explore glucose tracking on their own.
Most offer:
- Easy setup – No doctor’s visit required
- App-based tracking – Real-time glucose trends and insights
- Optional education & coaching – Nutrisense, for example, includes in-app dietitian support
How to Start:
- Choose a provider (Nutrisense, Levels, Veri, or Stelo)
- Apply the sensor (most last 10–15 days)
- Track meals, workouts, sleep, and patterns
- Adjust based on real-time feedback
What It Costs
Most CGMs aren’t covered by insurance unless you’re diabetic. Expect to pay $150–$300/month depending on the brand and level of support. Some companies accept HSA/FSA.
Key Takeaways from My Month Using a CGM
A few standouts from my personal experience:
- Carbs alone = big spike – Especially on an empty stomach
- Walking after meals = huge win – Post-meal walks lowered my glucose significantly
- Alcohol = overnight crashes – Spiked, then dropped while sleeping
- Poor sleep or stress = elevated glucose – Even without food
- Smoothies = surprising spikes – Especially if low in fiber or protein
Seeing my body’s responses in real time helped me make more informed food and movement choices.
Final Thoughts: Is It Worth Trying?
If you’re curious about your metabolism, struggling with energy crashes or weight loss, or simply exploring biohacking tools, a CGM is a powerful place to start.
Even one month of data can help you:
- Understand how your body handles carbs
- Spot patterns tied to sleep, stress, and workouts
- Make smarter, more tailored choices
You don’t need to cut carbs. You just need to train your body to use them well.
Metabolic health is the ultimate biohack—and CGMs help you build it.
“What gets measured gets managed.”
—Peter Drucker
