Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP 

Are you concerned about your blood sugar? Are you seeking to reverse antibodies and inflammation? If so, you might want to consider wearing a CGM, a Continuous Glucose Monitor.

I thought I was eating a very blood sugar-friendly and balanced whole food diet and my glucose was always “normal” in my annual labs, so I was shocked to see how high my blood sugar went during the day while wearing a CGM.

For me, it wasn’t the food! It was my stress level and my attitude.  When I had a busy day or when I didn’t sleep because I was worried about tomorrow’s busy day, my blood sugar would be high all day long.

So Why Do I Recommend Some People Wear A CGM?

Real-Time Data

The biggest advantage of wearing a CGM is the real-time blood sugar data. Fingerstick testing from a traditional blood sugar monitor only provides snapshots of your blood sugar level at specific moments, but a CGM continuously monitors your levels throughout the day and night. You may be checking your blood sugar after each meal with a fingerstick test, but unless you time it just right and prick every 15 minutes for hours after your meal, you really cannot see what is happening.

You can see trends and patterns and how your blood sugar responds to everything! It’s not just the food.  Sleep, exercise, stress, medication, and even salt can affect your blood sugar.

Immediate Feedback

You can watch the graph on an app after each meal or after a breathing exercise or walk in the woods to see what happens to your blood sugar.  Also, with a CGM, you get immediate alerts if your blood sugar goes too high or too low. This can help you take action right away and allow you to take note of what caused it to spike or drop.

Better Understanding

The CGM graph allows you to see how different foods, activities, and lifestyle choices affect your blood sugar levels. You can use this information to make decisions about your diet, exercise routine, and lifestyle.

Personalized

The CGM gives you real individualized information.  You can fine-tune your meal plan, adjust your stress management techniques or sleep hygiene, or change your exercise regimen based on how YOU and YOUR body responds. 

Pros and Cons of a CGM

Pros:

– Round-the-clock monitoring

You can see blood sugar trends.

– Alerts for high or low blood sugar levels, allowing you to make decisions and take action.

– Data Insights into how food, exercise, stress, and other factors impact your blood sugar.

-App that allows you to see what, when, and how high or low your blood sugar rises and falls throughout the day.  Some even allow you to take pics of your meals and timestamp them, and even record how you feel

Cons:

– Pricey

CGM devices and sensors can be expensive. In the U.S., you have to have a prescription, some require an annual membership, and they may not be covered by insurance. Outside of the U.S. you can get them over the counter.

– Skin Issues

Some people experience irritation or allergic reactions at the sensor site.

– Calibration and Accuracy

CGM sensors require occasional calibration with fingerstick tests, which can be inconvenient and they are not always accurate. However, I still use them to see fluctuations. Even if it’s not exact, you can use the info to see what foods and stress do to your blood sugar.

How Do You Use A CGM To Make Dietary Choices?

Wearing a CGM can change the way you approach your food and meal timing. By analyzing the data collected, you can identify which foods cause blood sugar spikes and which ones keep your levels stable. 

Notice a spike in your blood sugar after eating certain foods? Use this information to identify foods that you may need to limit or avoid.

Keep a food journal while wearing the sensor and observe how different types and amounts of foods affect your blood sugar levels. I like a Food Mood Poop Journal.  Some foods not only affect your blood sugar but affect your mood and your digestion.

Pay attention to the timing of your meals and snacks in relation to your blood sugar. What eating style keeps your blood sugar stable?

Use your CGM data to experiment with different dietary approaches, such as low-carb, high-fiber, plant based keto, or Mediterranean-style diets. Monitor the impact on your blood sugar and adjust your habits.

Notice how your sleep affects your blood sugar the next day. Do you have more carb cravings, is your blood sugar more up and down and less stable?

Notice how stressful events affect your blood sugar.  Does traffic, certain TV shows, or particularly difficult work schedules cause your blood sugar to fluctuate.

CGMS are a powerful tool for examining blood sugar and improving health. By providing real-time data and immediate feedback, these allow you to make well-informed decisions about your diet and lifestyle. 

While there are pros and cons associated with the CGM, the benefits far outweigh the challenges for those of us watching our blood sugar. If you’re ready to learn more about your blood sugar and take control of your health, consider adding a CGM.

Join The Jen Twins

Ready to take control of your health? Schedule a call with The Jen Twins to learn more about our programs and how we can help you manage your health. Don’t wait—spaces are limited, and we’re here to help you reclaim your health and energy.

Let’s work together to create a healthier you!

You can get your own CGM here.  

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