Can CGMs help promote metabolic health?

What exactly is a Constand Glucose Monitor (CGM)?

A Continuous Glucose Monitor (CGM) is a device that tracks blood glucose levels 24/7 via a small sensor placed under the skin. Although primarily used by diabetics to better manage their blood sugar, it is gaining popularity among non-diabetics as well.

Why can it be interesting for non-diabetics?

Blood glucose monitoring is crucial for managing metabolic health. Continuous glucose monitoring (CGM) is a tool that uses a subcutaneous sensor to measure glucose levels regularly. CGM technology is commonly used among diabetics and pre-diabetics, BUT as a?recent review?has pointed out, even those in evidently good metabolic health may benefit from the use of CGM.

Dr. Patrick Rhonda interviewing Dr. Michael Snyder about the usage of CGMs for non-diabetic individuals: Video

A tool for monitoring glucose dynamics

Even in non-diabetic individuals, glucose regulation dynamics are highly variable from person to person. Indeed, previous research by Hall and colleagues has led to the proposal of distinct?“glucotypes”?based on different patterns observed in glycemic responses among non-diabetic individuals.

CGM can help identify triggers of significant glucose swings and provide rapid feedback to make dietary or behavioral changes to prevent future fluctuations.

This is especially important for individuals over 60 who may have slightly elevated glucose levels at rest and spend more time with glucose above 140 mg/dL, which can increase the risk of multiple poor health outcomes.

Using CGM, individuals can take proactive steps to maintain healthy glucose levels and reduce the risk of developing metabolic disease.

Unlike single measurements of blood glucose or hemoglobin A1c, CGM can track how glucose levels change?over time, including in response to meals, sleep, exercise, etc., and these patterns can be clinically significant.

The Impact of Glucose Fluctuations on Health

The following health benefits are associated with fewer and more modest glucose excursions:

• reduced cardiovascular disease (CVD): read study
• reduced oxidative stress: read study
• reduced inflammation: read study
• better body weight control: read study

What influences Glucose Dynamics?

Influence of nutrition

Generally speaking, a high-carbohydrate, low-fat diet results in?greater spikes?in blood glucose than a low-carbohydrate, high-fat diet, suggesting that altering the ratio of carbohydrates and fats consumed significantly impacts postprandial hyperglycemia. However, glycemic responses to specific foods can vary on the level of the individual and in response to several other variables such as hormone status, meal timing, stress, sleep quality, and activity level. Thus, real-time data from CGM can be a valuable tool in identifying one’s dietary triggers and other modifiable behaviors that might contribute to more dramatic glucose spikes.

Influence of sleep

One study showed that?sleep duration negatively correlates?with blood glucose, as measured by CGM. Giving people the ability to monitor and lower their bedtime blood glucose concentrations could thus improve sleep quality. This is particularly important because sleep is also known to influence postprandial glucose response the following day. Specifically,?poor sleep and later bedtime?are associated with more dramatic postprandial hyperglycemia response the following morning. Ensuring high-quality sleep by controlling nighttime blood glucose would result in better next-day blood glucose responses, demonstrating the particular importance of sleep in glucose control.

Influence of exercise

Multiple studies in healthy individuals have shown that exercise after a meal?blunts the hyperglycemic response. Exercise is also known to improve the body’s response to high glucose levels at the level of improved cellular uptake.

Influence of stress (physical or mental)

Here is an example of a steep spike after I jumped in the lake at 7 °C on the 7th of January

My own experiences with CGM

• It helped me to increase awareness of my glucose dynamics, allowing me to understand how my body responds to different foods, exercises and other activity levels
• It also helped me as a moderate low-carb nutrition type to improve my athletic performance with regards to metabolic flexibility during ironman triathlon events etc
• Better understanding of how the body responds to stress (lack of sleep, physical and mental stress, illness)

Despite having good metabolic health, I can gain valuable insights into glucose metabolism that can benefit both myself and my coaching clients in optimizing overall health and longevity.

Here are some personal CGM insights from New Year's: I was surprised to see that my glucose spike response was minimal despite indulging in alcohol and overeating, which is not typical for me. However, as research from H. Hall et al. shows, glucose responses can vary greatly between individuals, highlighting the importance of personalized approaches to managing glucose metabolism.

Over-the-counter CGMs

• Dexcom Stelo
• Abbot’s Lingo
• Libre Rio
• Ultrahuman
• Zoe
• Signos
• Nutrisense

Bottom line

Non-diabetic individuals can benefit from the short-term use of a continuous glucose monitor to gain insights into their glucose response patterns and identify triggers of glucose spikes (also interesting info for your doctor). This information can guide future dietary and behavioral choices to prevent metabolic disease.

KEEP IT UP!