Quick Guide to Continuous Glucose Monitors (CGM's)

By Nutritional Weight and Wellness Staff
May 20, 2025

What Is a CGM?

A continuous glucose monitor, or CGM, is a small device you wear—typically on the back of your arm—that tracks your glucose levels around the clock. It sends data to your phone so you can see in real time how your blood sugar responds to food, movement, sleep, and more.

"It’s the best little gaming app on your phone!" – Melanie Beaseley RD, LD

For more comprehensive information listen or download the podcast episode All About Continuous Glucose Monitors below

Why Use One If You Don’t Have Diabetes?

Even without a diagnosis, a CGM helps you learn how food, sleep, movement, and stress affect your energy, cravings, and metabolism—so you can make changes that actually work for you. You'll learn:

See exactly how food, sleep, and stress affect your body
Get feedback instantly, which helps change habits
Valuable blood sugar data instead of just guessing
Helps you become more aware and accountable without judgment

"It’s instant gratification. You see that tip you’ve always heard actually working." – Melanie

What Affects Your Blood Sugar?

It’s not just sugar and carbs. Sleep, stress, exercise, mood, and even the order in which you eat your food all play a role in your glucose levels. Glucose levels respond to:

Meal balance (protein, fiber, fat matter)
Sleep quality and quantity
Types and timing of exercise
Stress levels and even mood
The order in which you eat foods
Time of day you eat
Alcohol consumption

"Anxiety? We saw a rise. Skipped sleep? Glucose stayed higher all day." – Britni

What’s a Healthy Pattern?

Ideally, your blood sugar should rise no more than 30 points after a meal and return to baseline within two hours—spikes and crashes over time can wear down your health. Here's what to aim for:

Morning fasting glucose: under 90
After eating: rise of no more than 30 points
Back to your starting point: within 2 hours

If your blood sugar stays elevated too long or spikes too often, it’s a sign your body is struggling to regulate, and small adjustments can help.

Tips to Balance Blood Sugar

Always pair carbs with protein, fiber, or healthy fat
Don’t eat “naked carbs” (think crackers alone)
Try moving your body after eating—a short walk or even 20 air squats can make a difference
Eat vegetables or protein before carbs if you can
Avoid large meals high in sugar or starch close to bedtime
Focus on quality sleep and managing stress

"Motion is lotion. Muscle is your longevity organ." – Melanie

Real Stories, Real Results

From fewer cravings to better sleep and even weight loss, people using CGMs often feel more in control—and see progress faster.

One client lost 10 to 15 pounds and lowered his A1C by using a CGM and making changes based on the data.
Another found her sleep improved just by eating more balanced meals.

You don’t need a diagnosis to benefit. CGMs help you notice your body’s patterns and find what works best for you.

Thinking About Trying a CGM?

The first time you wear one, live life as usual. Learn what your “normal” looks like before changing anything. The second time around, you can experiment with different food combinations, exercise timing, and lifestyle shifts.

This tool can be even more powerful when used with a dietitian who can help you interpret the data and create a plan that works for your body.

"Having the information and having a professional that can help you figure out what’s going on in your body… that’s what we’re here for." – Melanie

Ready to get started?
You can order the Stelo by Dexcom CGM through our website nutrikey.com or visit one of our Twin Cities locations.

Want help reading your numbers and turning them into a plan?
Visit weightandwellness.com or call 651-699-3438 to schedule an appointment with one of our licensed nutritionists or dietitians.

The data from your CGM is powerful—but a trained eye can help you see the patterns, make sense of the numbers, and build a realistic plan that works for you.

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