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Why You May Want to Consider Wearing a Glucose Monitor

/ Weight loss / By /

Get insights about your blood sugar response to certain foods

Recently, while having lunch with friends, someone noticed a small device on my arm — a glucose monitor. “Do you have diabetes?” she asked. When I said no, she looked surprised. It led to a great conversation about why I wear one and how useful it can be for anyone curious about their health.

Even if you don’t have diabetes, tracking your blood sugar can offer valuable insight into how your body responds to food, stress, sleep, and exercise. If you’ve been struggling with unexplained weight gain, afternoon fatigue, feeling “hangry” or seeing elevated blood sugar markers on routine labs, you may benefit from trying a continuous glucose monitor (CGM).

Why Track Blood Sugar?

When we eat carbohydrates, they break down into glucose — the body’s preferred fuel. Glucose powers everything from muscle movement to brain function, digestion and even cell repair.

To move glucose from your bloodstream into your cells, your pancreas releases insulin, which acts like a key unlocking the cell door. Once inside, glucose can be used for energy.

Glucose and insulin work hand-in-hand, but when either one stays elevated for too long, trouble begins.

How Glucose and Insulin Become Imbalanced

A high-carbohydrate diet or frequent stress can cause repeated spikes in blood sugar. Each spike triggers insulin release. Over time, if glucose and insulin remain elevated, your cells can become insulin resistant — meaning they no longer “hear” insulin’s signal.

When this happens, sugar stays in the blood longer, and insulin continues to rise in response. Chronically high glucose and insulin can contribute to fatigue, weight gain (especially around the midsection), and long-term elevation may lead to damage with the eyes, kidneys and nerves.

(Note: this discussion applies to insulin resistance and Type 2 diabetes, not Type 1.)

Understanding Ideal Glucose Patterns

On a fasting blood test, ideal glucose levels often fall between 70–90 mg/dL. Levels between 100–125 mg/dL indicate pre-diabetes, and 126 mg/dL or higher suggests diabetes.

Throughout the day, glucose naturally rises and falls. Ideally, your pattern should resemble gentle rolling hills rather than sharp spikes. After eating, glucose should return to baseline within 90–120 minutes. If your numbers stay high for hours or swing wildly, it may signal that your body isn’t metabolizing glucose efficiently.

What Continuous Glucose Monitors (CGMs) Can Reveal

CGMs measure glucose levels in the interstitial fluid just beneath your skin — no finger pricks required. They track glucose around the clock, showing how your body responds to different meals, workouts and stressors in nearly real time.

Today’s CGMs range from prescription versions for people with diabetes to disposable, over-the-counter (OTC) options for general wellness.

I’ve worn several disposable CGMs during the past few years. The small sensor sits on the back of the arm and connects to an app that graphs your readings. It’s not meant to diagnose disease but rather to build awareness — a tool to help you see how choices affect your body.

For example, I discovered that certain foods and even a poor night’s sleep kept my glucose elevated far longer than expected. Once I adjusted my eating schedule and prioritized sleep, my energy improved — and my lab results followed suit.

My Experience with Abbott Lingo

Abbott recently approached me to try out Lingo, their non-prescription biosensor. (Full disclosure: Abbott provided the sensor free of charge.)

The device is easy to apply and syncs with the free Lingo app, which displays glucose data clearly and integrates with Apple Health. The first couple of days allow the sensor to calibrate, so readings may fluctuate slightly, but it quickly becomes consistent.

You can clearly see how a high-carb meal, stressful day or intense workout compares to a protein-rich meal, restful day or gentle Pilates session. Spikes that stay high for more than two hours may point to deeper issues such as nutrient absorption challenges, chronic stress or inflammation.

Who Might Benefit from an Over-the-Counter CGM

You don’t need to wear one forever and just a few weeks of tracking can be eye-opening — especially if:

  • Your blood sugar markers are elevated. If glucose, insulin, or hemoglobin A1c levels are consistently high, a CGM helps uncover what’s keeping them there.
  • You’re gaining weight without explanation. A CGM can reveal whether blood sugar swings are sabotaging your metabolism and energy.
  • You often feel “hangry” or crave sweets. That irritability or mid-afternoon crash may reflect a glucose dip. Seeing the data helps you adjust.
  • You’re simply curious. If you want to optimize your nutrition, energy or performance, a CGM gives real-time feedback to fine-tune your habits.

How We Use CGM Data in Nutrition Therapy

Together, we’ll review your CGM results to identify patterns of glucose spikes and dips throughout all times of the day. This includes before and after meals, late afternoons, and even during sleep.

Once your patterns are identified, we design a nutrition and lifestyle plan to stabilize your glucose — and your energy.

For example, if you consistently feel “hangry” at certain times of day – say, very early mornings or late afternoons – we can see when, how much, and how quickly your glucose level dips. We then give you practical tips of ideal foods and exercise strategies to help you avoid snacking or binge eating and have steady energy until your next meal.

The Bottom Line

Continuous glucose monitors have revolutionized how we understand blood sugar balance — no needles, no guessing, and no extremes.

If you’re curious about whether a CGM could help you gain insight into your energy, weight, and metabolic health, schedule a free 20-minute consultation with me.

Another marker that can be significant in your health journey is hemoglobin A1c. For more information about hemoglobin A1c and diet suggestions to reduce your level, read this post.

Article reprinted courtesy of Dopp Health Solutions

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