Understanding Glucose Monitors and Evidence Based Strategies for Better Energy

Glucose, the sugar in our blood, plays a critical role in fueling the body. When levels remain stable, we feel energized, focused, and balanced. However, large fluctuations can lead to fatigue, cravings, mood swings, or even long-term health risks. While continuous glucose monitors were developed for managing diabetes, they have evolved into tools that anyone can use to understand how daily choices influence metabolism.

This blog article explains how continuous glucose monitors work, presents evidence-based insights and research on their benefits, highlights leading CGM brands, and guides you to the ten science-backed hacks from the Glucose Goddess without relying solely on her perspective.

How CGMs Work and Why They Matter

A continuous glucose monitor, or CGM, is a wearable device that measures glucose levels in interstitial fluid throughout the day. Small sensors attached to the arm transmit data wirelessly to a companion app, providing readings every few minutes.

Research indicates that CGM use can improve glucose stability by reducing episodes of hypoglycemia and hyperglycemia, lowering overall HbA1c, and decreasing glycemic variability. Results have been shown across diverse treatment regimens including multiple daily injections and insulin pumps.  A systematic review found that CGMs reduced HbA1c by approximately 0.43 percent compared with standard care. Recent studies also confirm long-term benefits in diabetes care, such as improved time in range and reduced healthcare utilization.

Importantly, CGM research is also expanding into general populations. Observational studies in non-diabetic individuals reveal that CGMs can track real-life glycemic behavior, providing insights into early dysglycemia detection and metabolic health trends. Behavioral studies suggest that CGMs may help encourage lifestyle changes by making glucose patterns visible and actionable.

How it can help you:

When you eat a meal that is rich in carbohydrates, your blood glucose rises. The sharper and bigger the spike, the more insulin your body releases to bring glucose back down. Frequent steep spikes followed by crashes can contribute to:

• Energy slumps and sugar cravings.

• Poor sleep quality.

• Larger spikes the next day.

• Increased long term risk of insulin resistance and chronic disease.

CGMs show you these patterns clearly. You can see how certain meals cause sharp rollercoasters, while others keep you steady and energized. This empowers you to make small but effective changes.

What to Look for in Your Data

When reviewing CGM data, do not focus on one spike or one number. Instead, zoom out to see overall trends:

• Steep compared to steady spikes. High carbohydrate meals can cause sharp rises. Steadier lines are the goal.

• Time in range. Ideally, glucose should remain between seventy and one hundred forty milligrams per deciliter for most of the day.

• Area under the curve. The size and length of spikes matter. Smaller curves are gentler on your body.

Other patterns you might notice include morning spikes, sometimes called the dawn effect, exercise related spikes, stress related increases, or even false spikes caused by things like high vitamin C intake.

Leading CGM Brands and What They Offer

Several companies now offer continuous glucose monitoring technology with differing features and accessibility:

• Dexcom offers the G7 system, a highly accurate real-time CGM with smartphone and smartwatch integration. They have also introduced Stelo by Dexcom, $99, an over-the-counter option aimed at people not using insulin.

• Abbott Laboratories produces the FreeStyle Libre series, including the Libre 3 Plus with a 15-day wear time, affordability, and no need for finger-stick calibration.

• Medtronic offers integrated solutions such as the MiniMed 780G insulin pump system that communicates with Guardian CGM sensors to automate insulin delivery using algorithms like SmartGuard.

• Senseonics, through their Eversense 365 systems, provides implantable sensors that last up to six months, reducing the need for frequent replacements.

Recent industry developments underscore rapid adoption. For example, Abbott, Dexcom, and Medtronic are experiencing increased demand for CGM devices as insurance expands and users embrace finger-stick-free technology.

Here is a list of the Glucose Goddess Ten Hacks

Glucose science is not about restriction. It is about simple tweaks that can flatten spikes and improve energy. Jessie Inchauspé, known as The Glucose Goddess, has popularized ten practical hacks, all supported by research. Here they are in summary:

1. Eat foods in the right order. Start meals with vegetables, then protein and fat, and eat starches and sugars last. This slows down glucose release.

2. Add a vegetable starter. Eating a fiber rich salad or cooked vegetables before your main dish can cut glucose spikes dramatically.

3. Use vinegar. A tablespoon of vinegar such as apple cider vinegar before a meal or diluted in water can reduce the glucose response.

4. Put clothes on your carbohydrates. Pair starches and sugars with protein, fat, or fiber. For example, eat bread with avocado or pasta with chicken.

5. Move after you eat. A ten minute walk or light exercise helps muscles use up glucose, flattening spikes.

6. Have a savory breakfast. Skip sweet pastries and cereals. Choose protein and fiber rich foods such as eggs, avocado, or Greek yogurt.

7. Save sweet treats for dessert. Enjoy sugary foods at the end of a meal rather than on an empty stomach.

8. Do not drink your sugar. Sugary drinks such as sodas or juices cause immediate spikes. Choose water, sparkling water, or tea instead.

9. Dress your carbohydrates. Add protein, fat, or fiber toppings to carbohydrate heavy foods such as olive oil on bread or cheese on crackers.

10. Enjoy sweets occasionally, without guilt. When eaten mindfully and at the right time, desserts can fit in without sending glucose on a rollercoaster.

A Two Week CGM Experiment

If you are curious, try a two week experiment with a CGM:

• Days one to four. Eat normally. Observe which foods cause large spikes and how you feel.

• Days five to seven. Test your sometimes foods such as ice cream or takeout, and see their effect.

• Days eight to fourteen. Apply the glucose hacks daily. Compare your data. re you steadier Do you sleep better or feel more energized.

This process helps connect your unique responses with practical changes. Everyone’s body is different. Some fruits, grains, or meals may spike you more than others.

The Bigger Picture

The goal is not to flatten your glucose completely. Variation is natural. Instead, think of CGM tracking as a tool to build awareness. By identifying patterns and applying simple hacks, you can:

• Reduce energy crashes and cravings.

• Improve focus, mood, and sleep.

• Support long term health by lowering glucose variability.

Remember, data is only a guide. If you have concerns, always discuss your findings with a healthcare professional.