Continuous Glucose Monitors for Weight Loss
I’ll come right out and say it: I’m a healthy middle-aged woman who thought that her experiment with a continuous glucose monitor (CGM) would validate her choice to regularly enjoy things like nutty muesli, whole-grain toast, and the odd beer, without consequence. This experiment was a useful wakeup call.
Continuous glucose monitors (CGMs) are most well known as wearable devices for people with type 1 diabetes and insulin-dependent type II diabetes. More recently, they’ve become an off-label accessible tool for people interested in optimizing their blood glucose levels for wellness, longevity, and weight loss. They can also be helpful for identifying factors that contribute to many other symptoms, such as fatigue, insomnia, night sweats, and anxiety.
Science tells us that frequent spikes or high spikes in blood glucose damage our blood vessels every single time. Long-term erratic blood glucose disturbs the tight control our body exerts over electrolytes, leading to what could be called a chronic, low-grade metabolic acidosis and inflammation. All of this is a risk factor for a myriad of chronic conditions, including dementia, stroke, and heart attack.
I trialed the Freestyle Libre 2 for 14 days to explore how various food and lifestyle choices affect my glucose levels and corresponding health risks.* In real time, I saw what a 2-day grain-free diet did to my glucose levels and pant size. I saw the short-term impact of respiratory viruses, exercise, and stress. With friends and family I saw what I interpret to be the benefit of repeated short-term therapeutic fasts on metabolic health.
I encourage my patients to take advantage of the material I’ve prepared for them about getting started with CGMs. The Freestyle Libre 2 costs about $100 and is available over-the-counter at most pharmacies. The app you install on your phone offers real-time data and the reports generated by my practitioner account allow us to target problem areas and lifestyle changes that really support your metabolism. This is a simple 2-week experiment that is lifechanging for some people.
*These devices measure interstitial glucose levels, which have slightly different reference ranges than blood glucose levels. Please do not use these devices to make important decisions about medication dose. If you’re unsure about the readings you’re receiving, use a blood glucose monitor to check the accuracy of your device.
**Photo by Sweet Life on Unsplash
