Should You Use a CGM If You're Not Diabetic?

You may notice more and more people wearing a little round disc on the back of their arms to track blood glucose levels. These are called continuous glucose monitors, also known as CGMs, and have become a lot more mainstream over the past few years, especially among health influencers and “biohackers”. There is also a growing list of direct-to-consumer (DTC) and over-the-counter (OTC) continuous glucose monitors (CGMs) available to non-diabetics coming to the market.

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You’ve probably heard a lot about blood sugar management in the context of diabetes, but did you know that even if you’re not diabetic, managing your glucose levels can significantly impact your overall health? Blood sugar imbalances are often early warning signs of metabolic issues that can lead to more severe conditions like type 2 diabetes, heart disease, and even cognitive decline.

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Benefits of Regulating Blood Sugar

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The Alarming Stats:
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Diabetes has become a significant public health concern in the U.S.:

• More than 37 million people in the U.S. have diabetes, which is about 11.3% of the population.
• 96 million U.S. adults—over one-third of the population—have prediabetes, a condition where blood sugar levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes.
• Shockingly, 80% of people with prediabetes don't know they have it.

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The progression from prediabetes to diabetes can often take years, and it frequently goes unnoticed until symptoms become severe. This is why it’s essential to focus on preventative medicine rather than waiting for these issues to escalate into chronic conditions.

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Even without using a CGM, regulating your blood sugar is key to overall health. Here’s why:

• Prevent Weight Gain: Blood sugar spikes can lead to insulin surges, which in turn may promote fat storage. Stabilizing blood sugar helps prevent weight gain, especially around the midsection.
• Avoid Energy Crashes: Regulating your blood sugar can help you avoid the mid-afternoon energy slump that many experience after eating high-carb meals.
• Improve Cognitive Function: The brain relies on steady glucose levels for optimal function. Blood sugar fluctuations can lead to brain fog, poor concentration, and mood swings.
• Hormonal Balance: Blood sugar imbalances can contribute to hormonal disruptions, especially in women. Managing glucose helps stabilize insulin, cortisol, and other hormones that affect mood, fertility, and metabolism.
• Reduce Risk of Chronic Diseases: By managing your blood sugar early on, you lower your risk of developing insulin resistance, heart disease, and type 2 diabetes.

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Preventative medicine focuses on identifying and addressing health issues before they become serious. Not only is this important for your long-term health and quality of life, it also saves you money in the long-term. Preventative care not only helps individuals but also eases the burden on the healthcare system, which is strained by the rising rates of preventable chronic conditions.

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How CGM Can Be a Tool for Prevention in Non-Diabetics?

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Whether you're looking to optimize your energy, improve exercise performance, or maintain a healthy weight, keeping your blood sugar levels stable can offer major health benefits. A CGM would essentially give you real-time data on how your body responds to food, exercise, and stress.

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But is it necessary for non-diabetics?

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While generally, we'd argue “no” it's not necessary, let's discuss the pros and cons of non-diabetics using a CGM and some helpful ways to keep your blood sugar more stable.

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POTENTIAL Pros (for non-diabetics)

1. Personalized Nutrition Insights:
   CGMs give you immediate feedback on how specific foods (or your lifestyle - i.e. stress, sleep, activity, etc.) affect your blood sugar levels. Some foods that are considered healthy might cause unexpected glucose spikes for you, while others may have a stabilizing effect. Knowing this can help you make more informed dietary choices that support your overall health goals.
2. Energy Optimization:
   By monitoring your glucose patterns, you can identify the foods or habits that lead to energy crashes and make adjustments. This can help you maintain steady energy levels throughout the day, avoiding that post-lunch slump or mid-afternoon fatigue.
3. Improved Athletic Performance:
   For athletes or fitness enthusiasts, CGMs can help optimize meal timing around workouts, ensuring you have enough energy during training and recover effectively after exercise. While consistently high glucose levels are harmful, glucose spikes aren’t always bad, especially in the context of exercise and recovery. Here’s when they can work in your favor:
   • Pre-Workout Fuel: Before an intense workout, a controlled glucose spike can help fuel your muscles and enhance performance. Consuming carbohydrates 30-60 minutes before exercise can ensure your muscles have readily available energy.
   • Post-Workout Recovery: After strength training or endurance exercise, consuming carbohydrates can cause a glucose spike that helps replenish glycogen stores in your muscles. This is critical for muscle recovery and can improve performance in future workouts.
4. Long-Term Health Benefits:
   Even in non-diabetics, large fluctuations in blood sugar over time are linked to an increased risk of insulin resistance, weight gain, and metabolic syndrome. By keeping an eye on your glucose levels, you can make lifestyle changes that support long-term health and reduce the risk of chronic conditions.
5. Data-Driven Adjustments:
   The insights provided by CGMs can help you experiment with changes in your diet, activity, and sleep habits, and quickly see how they affect your glucose levels. This real-time feedback can make your wellness journey more precise and personalized.

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Cons of Using CGM for Non-Diabetics:

1. Cost:
   CGM devices and the accompanying apps or coaching services can be expensive, especially since most insurance plans won’t cover CGM for non-diabetics. Depending on the brand and subscription, you could be paying hundreds of dollars a month for continuous monitoring.
2. Data Overload:
   Tracking glucose levels 24/7 can be overwhelming. Not every spike or dip is cause for concern and obsessing over small fluctuations can lead to unnecessary stress. It's important to remember that glucose/insulin spikes are a normal bodily function. For those prone to anxiety or have obsessive tendencies with “tracking data,” it can be a slippery slope into health fixation.
3. Potential for Misinterpretation:
   Without proper guidance, some users may misunderstand the data they’re getting from their CGM. Again, some spikes are normal, but these could be misinterpreted as harmful if you don’t have enough context.
4. Invasiveness:
   While not painful, CGMs do require you to wear a sensor on your skin. Some people may find this intrusive or uncomfortable over time.

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Natural Ways to Regulate Blood Sugar

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Whether or not you choose to use a CGM, there are plenty of natural ways to keep your blood sugar in check:

• Choose Low Glycemic Foods & Eat More Fiber: Foods like leafy greens, whole grains, legumes, and most vegetables have a lower glycemic index, meaning they cause a slower, steadier rise in blood sugar. Include more of these in your meals to avoid big spikes.
• Include Healthy Fats and Protein: Pairing carbs with healthy fats (avocados, nuts, seeds) or protein (lean meats, tofu, eggs) helps slow the release of glucose into the bloodstream.
• Exercise Regularly: Physical activity increases insulin sensitivity, meaning your body can better manage glucose. Even short walks after meals can help lower blood sugar levels.
• Get Enough Sleep: Poor sleep can negatively impact insulin sensitivity and lead to higher blood sugar levels. Aim for 7-9 hours of quality sleep each night.
• Stay Hydrated: Dehydration can elevate blood sugar levels, so drink water throughout the day to stay hydrated.

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PREVENTION IS KEY

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By focusing on preventative measures like managing your blood sugar, you can help protect yourself from chronic health problems long before they arise. The insights gained from monitoring glucose levels may help you make lifestyle adjustments that improve not just your metabolic health but your overall well-being. It’s also important to note that working closely with someone to help you interpret this data is imperative.

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Whether you’re looking to optimize performance, improve energy, or simply stay ahead of potential health issues, keeping an eye on blood sugar can be a helpful preventative measure. A CGM is just one tool to do this - the best place to start is eating real, whole foods and balanced meals throughout the day.

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Lastly, CGMs are a TOOL. Similar to “macro tracking,” we suggest that if you do want to experience using a CGM, it's not something that you use infinitely or excessively. For non-diabetics, CGMs should likely be used only for a temporary period of time for educational/awareness purposes.

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