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Continuous Glucose Monitors (CGMs): Full Guide

Whether you're managing diabetes, exploring preventative care, or simply curious about your body's response to food and exercise, continuous glucose monitors (CGMs) are one of the most powerful tools available today. These small, wearable devices offer real-time insight into your glucose levels, helping you make smarter decisions about diet, movement, sleep, and long-term health.


Watch Doc's Comprehensive Video About CGM's Below:



What Is a Continuous Glucose Monitor?

A CGM is a small sensor worn on the skin, typically the back of the arm, that tracks glucose levels 24/7. Unlike finger-prick tests, CGMs provide continuous data, showing how your blood sugar responds to meals, workouts, stress, and sleep. This technology has revolutionized how we approach metabolic health, especially in functional medicine where prevention is key.


Why It Matters:

  • Detects early signs of insulin resistance and pre-diabetes

  • Helps personalize nutrition and exercise plans

  • Reveals hidden glucose spikes during sleep or stress

  • Supports weight management and cardiovascular health

  • Empowers patients with real-time feedback



How to Apply and Set Up Your CGM

Setting up a CGM is simple and can be done at home. Here's a step-by-step guide:

1. Choose the Right Site

  • Apply the sensor to the back of the upper arm, on the meaty part, away from bumps or friction.

2. Clean the Area

  • Use alcohol or soap and water to ensure a clean surface.

3. Use the Applicator

  • Most CGMs come with a spring-loaded applicator that are used to apply the device. Using the applicator position the sensor on your arm and press the button to apply the device.

4. Secure the Sensor

  • Apply the adhesive cover to protect the sensor during daily activities. This cover allows you to expose the CGM to water.

5. Download the App

  • Scan the QR code on the box or search for the manufacturer’s app. This connects your sensor to your phone and begins tracking immediately.

6. Input Your Lifestyle Data

  • Log meals, workouts, and sleep habits to correlate with glucose trends.


What to Look For in Your CGM Data

Once your CGM is active, you’ll start seeing patterns. Here’s what we recommend tracking:

Post-Meal Spikes

  • A normal glucose rise after eating is up to ~140 mg/dL. It should return to baseline (70–90 mg/dL) within 2 hours.

  • If glucose stays elevated for 4+ hours, it may indicate insulin resistance or poor metabolic flexibility.

  • How do different foods effect your Post-Meal Spikes?


Exercise Response

  • Light movement 15–30 minutes after meals can dramatically lower glucose levels. Use your CGM to test this effect.


Overnight Glucose

  • Glucose should remain low and stable during sleep. Spikes may signal poor sleep quality or nighttime stress.

  • Pair your CGM with sleep trackers like the Oura Ring or a smart watch for deeper insights.



Prevention Is Power

At The Logan Institute, we use CGMs not just for diabetes management, but for prevention. If you're “pre-pre-diabetic,” meaning your glucose trends are starting to shift, a CGM can help you course-correct before symptoms arise.

This tool is especially valuable for:

  • Patients with family history of diabetes or heart disease

  • Those experiencing unexplained fatigue, weight gain, or sleep issues

  • Anyone curious about optimizing their health through lifestyle medicine


Need more help with your CGM?

There’s a wealth of helpful videos online that walk through setup and troubleshooting for most CGM devices. Just search your model on YouTube for step-by-step guidance. If you're still running into issues, we’re here for you, don’t hesitate to reach out!

 
 
 

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