Curious About a CGM? Here’s Why It’s Worth Trying for a Month
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 leveraging CGMs to optimize metabolism, energy, and overall health.
I tried it for a month, and here’s everything you need to know before diving in.
What is a CGM and How Does it Work?
A CGM is a small device that tracks blood sugar levels 24/7. Companies like Nutrisense (the one I tried) and Levels offer CGMs, usually providing 2-3 sensors per month.
You apply a tiny sensor to the back of your arm, where a small filament measures glucose in your interstitial fluid and sends real-time data to an app on your phone. Snapping it on might seem intimidating, but you won’t feel a thing.
Originally designed for diabetics, CGMs are now widely used by biohackers, athletes, and health-conscious individuals to fine-tune diet, workouts, and metabolic health.
How It Works:
- Apply the Sensor – A quick, painless process on the back of your arm.
- Track Glucose 24/7 – The sensor continuously monitors levels.
- Sync with an App – Get real-time insights and trend reports.
- Make Adjustments – See how meals, stress, workouts, and sleep impact your body.
Why Use a CGM If You’re Not Diabetic?
Even if you don’t have diabetes, a CGM provides valuable insights into your metabolism, including:
- Blood Sugar Spikes & Crashes – Ever feel sluggish after eating? A CGM shows which foods trigger energy dips.
- Optimized Meal Timing – Discover when your body best handles carbs.
- Exercise Impact – See how workouts affect your glucose and whether fasted exercise works for you.
- Sleep & Stress Effects – Poor sleep and stress can elevate blood sugar—even without food.
- Metabolic Flexibility – Find out if your body efficiently switches between burning carbs and fat.
Bio-individuality: Your Unique Response to Food
One of the biggest surprises when using a CGM? Two people can eat the same meal—one might experience a quick glucose spike followed by an energy crash, feeling hungry within an hour, while the other maintains a steady glucose curve and stays full longer.
A CGM reveals hidden metabolic triggers, helping you tailor your diet to what actually works for your body instead of relying on one-size-fits-all nutrition advice.
CGMs for Preventive Health: Detecting Early Risks
You may have pre-diabetes or metabolic dysfunction without realizing it. If left unchecked, these issues can progress to type 2 diabetes or other serious health problems.
A CGM helps detect early warning signs, such as:
- High fasting glucose levels
- Post-meal spikes that take too long to come down
- Signs of insulin resistance and poor glucose control
Metabolic syndrome—characterized by high blood sugar, belly fat, and insulin resistance—often goes unnoticed until major health issues develop. By tracking your glucose patterns, a CGM allows you to spot potential risks early, so you can make proactive lifestyle changes before they become bigger problems.
How to Get Started with a CGM
You no longer need a prescription to get a CGM. Some companies, like Nutrisense, cater specifically to non-diabetics looking for metabolic insights—this is where I got mine for a month. Their app is easy to use and available for download in the app store. Levels offers a similar program, though I haven’t personally tried their product.
To Get Started:
- Choose a CGM Provider – Both Nutrisense and Levels provide CGMs without a doctor’s visit
- Apply Your Sensor – Most last 10-14 days, so you’ll likely use two for a month-long experiment
- Track & Analyze – Sync with the app to monitor your glucose in real-time
- Experiment & Learn – Adjust meals, workouts, and lifestyle based on insights
Cost & Accessibility
CGMs have become more accessible as they gain popularity, and have shifted to subscription-based models. Pricing varies depending on the provider, features, and level of support included.
Insurance Coverage? Most insurance plans don’t cover CGMs for non-diabetics, but using HSA/FSA may be an option.
Final Thoughts: Should You Try It?
Wearing a CGM for a month gave me eye-opening insights into how my body responds to food, movement, and lifestyle factors. Here’s what I discovered:
- Carbs alone on an empty stomach → Huge blood sugar spike
- Walking after meals → Significantly better glucose response
- Alcohol → Caused a major drop in blood sugar, leading to middle-of-the-night wake-ups
- Stress & lack of sleep → Higher glucose levels—even without food
- Some “healthy” foods (like smoothies) → Spiked my blood sugar more than expected
Tracking my meals and seeing the impact in real-time was a game-changer.
Would I do it again? Absolutely. Even one month of data helped me fine-tune my diet, exercise, and sleep habits in ways I never expected.If you’re curious about how your body processes food, struggle with weight loss or energy crashes, or simply love biohacking, a CGM can be an incredible tool.
In just one month, you can gather valuable insights to optimize your health and even reduce the risk of long-term issues like diabetes and heart disease.
Would you try a CGM for a month? Let me know in the comments below or share your experience!