Unlocking the Full Potential of Your CGM: Two Simple Experiments for Better Metabolic Health
Derek Lawrence
Continuous Glucose Monitors (CGMs) have transformed how we track and understand blood sugar levels. Yet, many users focus solely on achieving the lowest, most stable numbers rather than using the device as a learning tool. While stable glucose levels are important, the true power of a CGM lies in uncovering how food, exercise, and stress impact your metabolism over time.
Whether you’re managing weight loss, PCOS, diabetes, or prediabetes, a CGM can offer invaluable insights—if used correctly. Here are two key experiments that will help you make the most of your CGM experience.
Experiment #1: The Cheat Meal Test
One of the best ways to maximize your CGM is to observe how your body responds to indulgent meals. Whether it’s a comfort food favorite, a celebratory dinner, or something you tend to reach for during stressful times, seeing its real-time effect on your glucose levels can be eye-opening.
Years ago, I stopped at a Mexican restaurant and ate six rolled tacos. My blood sugar skyrocketed to 250 mg/dL—far above my usual readings. That experience fundamentally changed how I view tortillas and chips, making me more mindful of their impact.
The goal isn’t to eliminate your favorite foods entirely but to understand their effects. If you notice a drastic spike or prolonged elevation, consider modifying portion sizes or pairing the meal with protein, fiber, or fat to help stabilize blood sugar.
Experiment #2: The Exercise Timing Test
Carbohydrates affect the body differently depending on metabolic conditions, and one of the biggest influences is exercise. After physical activity, muscles become more efficient at absorbing glucose, often leading to lower post-meal spikes.
To test this, try eating the same meal two days in a row:
- Day 1: Eat the meal after exercise.
- Day 2: Eat the meal without prior exercise.
Compare your glucose readings. Many people find that even a short walk significantly improves glucose metabolism, preventing large spikes. This simple experiment highlights the powerful role movement plays in metabolic health.
Why These Experiments Matter
Rather than chasing "perfect" glucose numbers, CGMs should be used to gain personalized insights. By running these experiments, you can make informed decisions about diet, exercise, and lifestyle habits that support long-term metabolic health—without needing to wear a CGM indefinitely.
Which CGM Is Best, and Where Can You Get One?
Most major diabetes brands offer CGMs, and for the average person, any of them can provide valuable insights. However, accessing a CGM through conventional routes can be challenging:
- Many require a doctor’s prescription.
- If not covered by insurance, prescription CGMs can be expensive.
- Insurance typically doesn’t cover CGMs for individuals who aren’t diabetic or insulin-dependent.
This is why we’ve chosen to carry the Dexcom Stelo—a direct-to-consumer CGM that requires no prescription. It’s designed for adults who do not take insulin, have healthy kidney function, and aren’t at risk for hypoglycemia—making it an excellent option for many people.
Unlike other direct-to-consumer CGM programs, we also don’t require frustrating subscription models, which can be a major barrier.
Our goal is simple: make CGMs easily accessible so you can experiment, gain personal insights, and take meaningful steps toward better health.