A Biohacker's Guide to Continuous Glucose Monitors (CGMs)

by Drew Proud

This guide is for non-diabetics looking to get the most out of their continuous glucose monitor (CGM) for health optimization.

Why use a CGM?

CGMs provide real-time, personalized insights into how food choices and other lifestyle factors affect blood sugar levels. This goes beyond single blood sugar readings or A1C tests, offering a more dynamic view of metabolic health.
This data can be used to identify food and lifestyle triggers that cause glucose spikes, potentially helping you prevent chronic diseases, manage weight, improve energy levels, and sleep better.
Even individuals without diabetes can experience glucose fluctuations that impact their well-being. Research has shown that subclinical metabolic dysregulation, even in those considered healthy, can be detected with CGM.

Non-diabetics are able to get a Stelo without a prescription. At the time of writing it costs ~$100 for 2 of them which last 14 days each.

See a comprehensive Stelo review on Reddit here.

Download the Clarity app for better analysis than the Stelo app (it integrates with your Dexcom account).

Time in Range: Aim to spend 70-80% of your day with glucose levels between 70-110 mg/dL. This is considered a healthy range for non-diabetics.
Postprandial Glucose Response: Your blood sugar should peak around 1 hour after eating, reaching no higher than 140 mg/dL, and return to baseline within 2-3 hours. Pay attention to the magnitude and duration of glucose spikes after different meals.
Glucose Variability: Large swings in glucose levels are linked to negative health outcomes. A lower standard deviation in your glucose readings indicates better metabolic control.
Fasting Glucose: While not as critical as postprandial responses, a fasting glucose level consistently above 90 mg/dL may warrant further investigation.
CGM Insights: CGMs can capture data while you're sleeping, revealing fluctuations related to metabolic processes and circadian rhythms. This data is valuable for assessing overall metabolic health.

Identify Personal Triggers: Use your CGM and food journal to pinpoint specific foods that consistently cause large glucose spikes. Common culprits include sugary drinks, processed foods, and refined carbohydrates. Experiment with eliminating or reducing these triggers.
Refine Meal Sequencing: Always consume protein, fiber, and healthy fats before carbohydrates. This strategy can significantly reduce postprandial glucose spikes. For example, eat your salad before your pasta, or your vegetables before your rice.