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CGM (continuous glucose monitors) are a great window into how food and activity are affecting your blood sugar. For those who are biohacking, keeping your blood sugar from spiking helps your health in a multitude of ways- from weight, atherosclerosis, fatty liver, oxidative stress, to development of diabetes.
CGMs give you real time information in a continuous fashion, unlike a fingerstick. It does so by looking at the glucose level in interstitial fluid, not in your blood. This means the levels are real, but the number is usually a little delayed from a blood reading (think of the caboose of a train, not the engine of the train). You can see real time the effects of changes on your blood sugar. *Remember blood sugar increases after eating tend to happen 1-2 hours after eating. Eat protein before carbohydrates? Walk for 10 minutes after eating? Eat lower glycemic index foods? All of that can help blunt the glucose spike. So we are fans of CGMs.
But CGMs are not perfect. There are things you may do which may distort the readings.
- PRESSURE ON THE SENSOR. Most CGMs are placed on the back of the arm. Are you a side sleeper? If you put pressure on the CGM it reduces blood flow to the tissue. Less blood flow –>falsely low reading. You see this talked about a lot online- people are woken up from sleep by the sensor alarm for a low blood sugar (below 70). If you were sleeping on your sensor, know that was not likely an accurate reading.
- TYLENOL. Acetaminophen can falsely raise glucose numbers. It causes a reaction in the interstitial fluid (which is what a CGM monitors to determine your blood sugar, not the blood). This compound is mistaken by some CGM sensors as glucose, so it gives a falsely high reading.
- VITAMIN C. This can cause electrochemical interference with the CGM sensor, leading to false high readings. This does NOT happen with Vitamin C found in foods. So eating high vitamin C foods like brussel sprouts, kale, zucchini, and citrus are a better bet.
- ASPIRIN. Salicylic acid can lower your glucose reading. The reason is not totally understood, but a 2008 study showed a compound related to salicylic acid can make the pancreas secrete more insulin, thereby reducing blood sugar levels. The reduction is usually minimal but depends on how much you take.
- EXTREME TEMPERATURES. Most CGMs do best between 50-113 degrees. If you are doing a cold plunge or sauna treatment it may change the readings.
Remember CGMs are a tool in your toolbox. They are not perfect and should not be held to exact numbers. You are looking for overall patterns and trends.
How can Biohackr Health help?
- CGMs. We have them.
- PROBIOTIC to help with glucose control through your microbiome
- METFORMIN
- SEMAGLUTIDE
- TIRZEPATIDE
- NAD+
- INSULIN PANEL TESTING. See what your HbA1c is to start.
