In recent years, Continuous Glucose Monitors (CGMs) have exploded in popularity and moved beyond the realm of diabetes management and into the hands of athletes, biohackers and health-conscious individuals seeking to fine-tune their nutrition and performance. Can a CGM be right for you? Let’s get into it.

First, the basics. A CGM is a small wearable device that tracks glucose levels in the interstitial fluid (just beneath the skin). It updates every few minutes, giving a dynamic picture of how your blood sugar responds to meals, exercise, stress and sleep. There are two parts to a CGM: the actual sensor with a very small needle that affixes to your body (usually the back of your upper arm) and the actual software/app that you use to view your glucose changes.

If you have been on the fence deciding if a CGM would be right for you, let’s look at some of the potential benefits of wearing one:

1. Personalized meal feedback. The interesting thing that I have found working with athletes who wear CGM’s is the variability among individuals. White rice may or may not have the same response in one person versus another. I found this happened with me when I wore a CGM for a short time a few years ago. That’s what makes this a positive - you can actually identify foods that spike your blood sugar and plan accordingly based on this feedback.

2. Improved energy and focus. Tracking your glucose can help you manage highs and lows which will help you stay on top of fatigue, brain fog and hangry feelings throughout the day. You can sometimes see your glucose dropping in real-time and thus, plan a snack or meal accordingly.

3. Better weight management. Wearing a CGM won’t automatically guarantee weight loss but it is a tool you can use to better understand your body so you can learn more about your hunger, cravings and energy swings throughout the day. It can also reduce the urge to snack when you are not biologically hungry (as long as you look at the data throughout the day). I would also say that learning about your individual hormones that can affect weight loss/body composition changes is also super helpful. Want to learn more about that? Check out my new Virtual FatBurn Blueprint Program.

4. Optimized athletic performance. When I wore a CGM, I also used it to help me understand my calorie needs during and after training. It was super useful in these scenarios and can help you dial in your nutrition needs as your training changes throughout the year.

5. Real-time accountability. Seeing your glucose in real time creates a powerful feedback loop. It’s like having a metabolic mirror - if a certain food throws your glucose off track, you’ll know within minutes. This instant feedback can lead to smarter food choices without guesswork.

If you do decide to use a CGM, remember to wear it for at least a month because you want to look at the trends, not just individual data points. Look at the big picture when you wear it including your sleep, stress, exercise training and daily nutrition patterns.

One last thing to remember, while using any type of health monitor can be very beneficial, if you don’t know how to use the data properly, it ends up being a waste of resources. Reach out to the team of Performance Dietitians at eNRG Performance to help you navigate CGM’s and help you decide if wearing one is right for you.