Section 1.1: Commonly Asked Questions

Throughout this experiment, I was bombarded with questions whenever I mentioned wearing a CGM. Even I had numerous inquiries during the initial days. To address this, I've compiled a list of common questions and their answers.

#1. Does it hurt?

I enlisted my husband's help to apply the CGM since I'm quite fearful of needles and pain. Surprisingly, it didn’t hurt at all. I felt a slight pressure, but overall, the experience was more comfortable than I anticipated.

This video illustrates the application process for the CGM sensor.

#2. Is it uncomfortable?

Initially, I felt a sensation of something foreign in my arm, which made it difficult to sleep on the first night. However, by the second day, I completely forgot it was there. The only time I remembered was during some push-ups, when I worried the sensor might dislodge, but it remained securely in place.

In summary, it wasn't uncomfortable.

#3. Where did I get my CGM?

In the U.S., obtaining a CGM typically requires a prescription, or it can be purchased from companies like Levels, which often have long waitlists. Fortunately, living in Spain made the process simpler; I ordered it directly from Abbott's Spanish website and received it within a week.

#4. Is it expensive?

I've heard that acquiring a CGM as a non-diabetic in the U.S. can be quite pricey. In Spain, however, a 14-day sensor cost €65.99 (around $72). While not cheap, it’s much more affordable than in the U.S., especially since my intention was just a short-term experiment.

#5. Is it accurate?

The morning after I started using the CGM, my fasting blood glucose registered over 100 mg/dL (5.6 mmol/L), categorizing me as pre-diabetic. I panicked because I had consistently maintained lower fasting glucose levels during annual check-ups since 2019.

After researching, I discovered that CGM readings can differ by up to 25% from actual blood tests since the sensor measures glucose from interstitial fluid rather than blood. To verify my CGM's accuracy, I visited a hospital for a fasting blood test.

The CGM reading was 17 mg/dL higher than my blood test results, which I found reassuring because my previous readings have remained consistent. Despite this discrepancy, CGMs can still provide useful insights into how my glucose levels fluctuate in response to different foods and activities.

#6. What are normal CGM ranges?

Initially, I was confused by the CGM data and unsure what constituted "normal." Thankfully, research on healthy non-diabetics has provided clarity on typical CGM readings:

• Fasting glucose levels between 80–86 mg/dL (70–100 mg/dL is the standard non-diabetic range).
• Glucose levels should remain between 70–140 mg/dL for approximately 93–97% of the day.
• Post-meal glucose peaks typically range from 99.2 ± 10.5 to 137.2 ± 21.1 mg/dL.

Equipped with this information, I reviewed the reports generated by my CGM.

While my CGM values might not be perfectly accurate, they suggested that my levels were within a normal range.

#7. What constitutes a glucose spike?

Understanding what qualifies as a glucose spike was essential. A spike is defined as a post-meal increase exceeding 1.7 mmol/L or 30 mg/dL.

Note: I utilized the Glucose Goddess's app to create visual charts from my CGM data, which aided in tracking my glucose spikes effectively.

#8. Monophasic vs. biphasic responses?

During my 14-day trial, I frequently observed biphasic responses, characterized by two peaks in blood sugar after eating. Initially, I was uncertain whether this was good or bad, but it turns out that biphasic responses indicate healthy glucose management and insulin sensitivity.

#9. Low vs. high variability?

A common concern while using a CGM is understanding the extent of variability in glucose levels. Some fluctuation is normal and healthy, but excessive variability should be avoided.

Section 1.2: The Glucose Goddess's Hacks: Did They Work?

Once I grasped the basics of blood glucose, spikes, and variability, I was eager to experiment with the Glucose Goddess's strategies.

Note: The following results are anecdotal and based on my personal experience, not medical advice.

#1. Eating Order

My husband and I enjoy curry, which produces a moderate glucose spike. The Glucose Goddess recommends consuming fiber-rich vegetables first, followed by protein and fats, then starchy carbs. When I tested this with curry, I noticed a slight improvement in my glucose response.

Verdict: This strategy is worth trying, especially at a buffet.

#2. Veggie Starter

To further enhance the first strategy, the Glucose Goddess suggests beginning meals with a veggie starter. I tried a fajita salad, once without a starter and once with hearts of palm beforehand. The latter yielded a flatter glucose response.

Verdict: This is an excellent hack with no noticeable downsides.

#3. Vinegar

This hack involves diluting a tablespoon of vinegar in water and drinking it before meals. I tested it with curry and found my glucose levels remained stable.

Verdict: While effective, it’s essential to be cautious of vinegar's potential dental effects.

#4. Movement

I anticipated that post-meal movement would benefit glucose management. I tested this by comparing glucose responses after breakfast on days I walked for varying durations. More movement correlated with lesser glucose spikes.

The conclusion: Increasing post-meal activity is beneficial for minimizing glucose spikes.

#5. Snack vs. Dessert

Following the Glucose Goddess's advice, I opted to have sweets as dessert rather than snacks. My experience confirmed that enjoying cheesecake after a meal led to a more stable glucose response compared to having it as a snack.

Verdict: A useful guideline for managing treats.

#6. Savory vs. Sugary Breakfasts

The Glucose Goddess argues that breakfast sets the tone for the day. I found that a savory breakfast produced better glucose responses than a sugary one, provided I had protein and fat.

Verdict: Focus on high-protein breakfasts for optimal glucose management.

#7. Dressing Your Carbs

Adding protein, fiber, and fat to starchy foods proved effective in stabilizing blood sugar. For example, I combined yogurt with fruit and seeds, resulting in stable glucose levels.

Verdict: This strategy is beneficial.

Section 2.1: Pros and Cons of Wearing a CGM

My two-week experience with the CGM provided valuable insights, both positive and negative.

Pros:

• Enhanced motivation to exercise.
• Improved understanding of glucose spikes.
• Increased mindfulness around food choices.
• Enjoyable experimentation with different strategies.
• Insight into how my daily habits affect blood sugar.

Cons:

• Heightened mindfulness could lead to anxiety.
• The pressure to maintain ideal glucose levels could induce stress.
• Potential for drastic dietary changes based on CGM readings, which may not always be necessary.