CGM: The best biohack of all time
Continuous Blood Glucose Monitoring (CGM) should be at the top of any biohacker’s agenda.
A CGM can track your blood glucose (sugar) levels in real-time, which provides information to allow for individualised recommendations - say hello to data-driven nutrition insights!
What is a CGM device?
CGM is performed using a tech-savvy device - about the size of a large coin - which is inserted at the back of your arm. The application process is painless and non-intrusive, and can be done at home. The device connects to your smartphone which allows for the collection and presentation of your blood glucose data on an app.
It has to be one the best ‘bots’ out there - it doesn’t disrupt your life in the slightest - allowing you to swim, exercise and sleep as per usual. The device ‘expires’ or stops taking readings after 2 weeks post-insertion, and can be removed with ease.
How does a CGM work?
CGM testing is only as useful as the correlations that we can make upon analysis of the data. It is advised to keep a food and lifestyle diary throughout the 2-week ‘testing phase’ so that we can observe trends within the context of stress levels, sleep patterns, food intake and medication use - all of which influence your blood glucose readings! The app has a ‘comments feature’ so that all information can be collated on the app.
Why is CGM important?
It all comes down to blood glucose (sugar) and insulin levels.
Insulin is a hormone that is released in response to elevations in blood glucose (sugar) levels. Insulin’s primary job is to move glucose from the bloodstream into your cells. Insulin acts like the key that opens the door of a cell, thereby allowing blood glucose (sugar) to enter and be burned as energy.
Blood glucose (sugar) levels rise in response to foods rich in carbohydrates - think fruits, starchy vegetables, grains or legumes. But, your liver can make its own blood glucose (sugar) too: factors such as increased stress, poor sleep hygiene or certain medications can induce rises in blood glucose (sugar) even in the absence of food intake!
The higher the rise in blood glucose, the more insulin is released into the blood glucose - makes sense, right? But here’s the crux: in certain populations (such as those with obesity, a poor diet or a sedentary lifestyle), rising insulin levels can make cells less responsive to its effects—leading to insulin resistance. In other words, the key (insulin) does not fit into the lock of the cell, and blood glucose (sugar) cannot be used effectively as fuel by the body. In some individuals, this may lead to prediabetes or diabetes.
Insulin influences almost every organ in the body: think adipose (fat) tissue, your liver, muscles, the brain, your arteries and veins, as well as your kidney and bones. High insulin levels (or hyperinsulinemia) in people with insulin resistance can contribute to various signs and symptoms.
Insulin resistance in the body may look like:
In the skin: acrochordons, acanthosis nigricans, androgenetic alopecia, acne, hirsutism
In the liver: Nonalcoholic fatty liver disease (NAFLD), Nonalcoholic steatohepatitis (NASH)
In the ovaries: Polycystic ovary syndrome (PCOS)
In the cardiovascular system: dyslipidemia, high triglycerides, hypertension (high blood pressure), atherosclerosis (hardening of the arteries)
In the brain: memory decline, memory loss
In adipose (fat) tissue: obesity, weight gain, weight loss resistance, central adiposity
Research is showing that ‘optimal’ blood glucose (sugar) - even in the absence of insulin resistance, prediabetes or diabetes - is important for wellbeing. Here’s why:
Heart health: Research suggests that large spikes in blood sugar after meals may contribute to blood vessel damage, potentially increasing the risk of heart problems over time.
Weight control: Studies show that sudden jumps in blood sugar can trigger hunger and cravings, which may make it harder to manage weight.
Mood and energy: High blood sugar after eating may be linked to tiredness, low mood, or fatigue, especially in people who are overweight.
Sleep quality: Poor blood sugar control may also affect sleep quality, making it harder to rest well.
Long-term risk: Over time, frequent blood sugar spikes might contribute to insulin resistance, which could increase the chances of developing type 2 diabetes.
A constant yo-yo in blood glucose (sugar) levels can be prevented with CGM data. CGM testing takes the guesswork out of it: personalised lifestyle variables and specific foods that act as culprits - those that induce extreme rises in blood sugar levels - can be easily identified with your dietitian.
By analysing your Continuous Glucose Monitoring (CGM) data alongside your food diary and clinical picture, we can draw associations and deduce how various factors affect your blood sugar control. This allows us to deduce:
How different foods affect your blood sugar levels
How hunger and cravings may be influenced by your blood sugar fluctuations
How your energy levels are impacted by changes in your blood sugar
The effect of exercise on your blood sugar levels
How stress and sleep may be influencing your glucose levels
Whether your body’s ability to manage blood sugar is being impacted by insulin resistance
How to adjust your diet and lifestyle for better blood sugar control
How do I go about getting the most out of my CGM data?
Keep an accurate food and lifestyle journal during the testing phase.
Analyse your data with your dietitian. Book an appointment with Steph.
Implement your dietitian’s practical, actionable and evidence-based takeaways.
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