Hey there! It’s Brenda. I want to talk about something that completely changed the way I look at food, energy, and fat loss—continuous glucose monitors (CGMs).

You’ve probably heard about people (even those without diabetes) wearing these little patches on their arms and tracking their glucose levels. A year ago, I was one of those people who jumped on the CGM trend. The funny part? I had no idea what I was doing. I was paying hundreds of dollars for a device without truly understanding how to use it to my benefit.

It wasn’t until I started connecting the dots between glucose spikes, insulin resistance, and the foods that triggered those spikes that everything changed. I finally figured out how to keep my glucose stable on a consistent basis, and that made all the difference in my fat-burning journey.

What is a CGM, and How Does It Work?

A Continuous Glucose Monitor (CGM) is a small device you wear on your arm or stomach. It continuously tracks your glucose levels throughout the day and night, giving you real-time data on how your body responds to food, exercise, stress, and even sleep.

Unlike traditional finger-prick blood sugar tests, CGMs provide a full picture of what’s happening inside your body—showing glucose trends rather than just a single snapshot.

Most CGMs come with an app that allows you to view your glucose levels in real-time. The app will typically show a graph of your glucose levels, alert you to spikes or drops, and provide insights into how your diet and lifestyle affect your blood sugar.

Why Should Non-Diabetics Use a CGM?

You might be wondering, “If I don’t have diabetes, why should I track my glucose?”

I had the same question when I first started. But once I learned how closely glucose regulation is tied to fat loss, energy levels, and overall health, I realized I had been missing a huge piece of the puzzle.

Here’s what a CGM can reveal about your body:

1. Metabolic Health & Insulin Sensitivity

• Large blood sugar spikes followed by crashes are a sign of insulin resistance, which makes it harder for your body to use glucose properly. Over time, insulin resistance can lead to stubborn weight gain, fatigue, and eventually metabolic disorders like Type 2 diabetes.

• By monitoring glucose trends, I was able to see which foods were causing the biggest spikes and adjust my diet accordingly.

2. Fat-Burning vs. Fat-Storing Mode

• When your glucose is stable and low, your body is more likely to burn fat for fuel instead of storing it.

• If you’re constantly experiencing high glucose spikes (even from “healthy” foods like oatmeal or fruit smoothies), your body will stay in fat-storing mode rather than fat-burning mode.

• I quickly learned which foods helped me stay in a fat-burning state—and which ones were sabotaging my progress.

3. Energy Levels & Mood

• Ever experience an afternoon energy crash? That’s usually due to a glucose spike followed by a rapid drop.

• By wearing a CGM, I learned how to eat in a way that kept my energy steady throughout the day—no more midday crashes!

4. Understanding Individual Reactions to Food

• Everyone’s body is different. The same food that causes a huge spike for one person might have a minimal effect on someone else.

• A CGM helped me identify which foods worked best for my body. For example, I learned that rice sent my glucose through the roof, but sweet potatoes kept it stable.

How to Make the Most of Your CGM Investment

If you’re going to spend the money on a CGM, you want to make sure you’re actually using the data to improve your health. Here’s what I recommend:

1. Track Everything (at least at first)

• Log your meals, workouts, sleep, and stress levels to see how they affect your glucose.

2. Watch for Glucose Spikes

• A healthy range is typically between 70-110 mg/dL, but the key is avoiding large spikes and crashes.

• If your glucose jumps above 140 mg/dL after a meal, that’s a sign that food might not be working well for you.

3. Experiment with Food Order

• Did you know that eating protein and fiber before carbs can reduce glucose spikes?

• If I eat a chicken breast and salad before having rice, my glucose response is much better than if I eat rice alone.

4. Try Post-Meal Movement

• A 10-15 minute walk after eating can dramatically reduce glucose spikes.

• This simple habit helped me feel better and burn more fat.

My Experience with Nutrisense

After realizing how powerful this tool was, I started using Nutrisense to track my glucose. Their program includes not just the CGM but also a nutritionist who helps analyze your data and guide you through the process. If you’re interested, you can get $75 off using my link.

That being said, CGMs are becoming more popular, and other companies now offer them at different price points. I encourage you to research and find an option that works for you!

Do You Need a CGM Forever?

The beauty of using a CGM is that, over time, you start understanding your body’s unique glucose responses without needing to track every single meal.

• After using mine consistently, I now know which foods spike my glucose and which ones keep it stable.

• I also recognize how I feel when I’m in a fat-burning state vs. when I’ve had too many glucose spikes.

• While I still wear my CGM from time to time for accountability, I don’t feel like I have to use it forever.

Final Thoughts

If you’re struggling with stubborn weight, low energy, cravings, or insulin resistance, a CGM could be the missing piece to understanding your body and unlocking better health.

It’s not about perfection—it’s about learning how to make smarter choices based on real data rather than guessing.

Would love to hear—have you ever tried a CGM? If so, what did you learn about your body?

xo,

Brenda

As an Amazon Associate, I earn from qualifying purchases.