What Is a Continuous Glucose Monitor (CGM) and How Can It Improve Your Health?
At Madsen Medical Integrative Care, we believe that understanding your body’s relationship with food is key to unlocking better health. One of the most powerful tools we use with our patients is a Continuous Glucose Monitor (CGM)—a small device that provides real-time data about your blood sugar levels.
Whether you're looking to improve energy, manage cravings, or prevent chronic diseases like diabetes, a CGM can help you make informed choices about food, exercise, sleep, and stress. Here's everything you need to know.
What Is a Continuous Glucose Monitor?
A Continuous Glucose Monitor (CGM) is a sensor worn on your upper arm that tracks your blood sugar (glucose) levels 24/7. It helps you visualize how your body responds to:
Meals and snacks
Physical activity
Sleep patterns
Stress and hormone changes
With real-time feedback, you can learn to make choices that keep your blood sugar stable and your body feeling its best.
Popular CGM Devices (HSA Eligible)
FreeStyle Libre 3 Plus – $180/month
Dexcom – $190/month
Guardian Connect – $200/month
Stelo Glucose Biosensor – $99/month
Notes: 1.) Prices may vary. 2.) Some CGMs connect with other health and fitness trackers for easy integration.
Why Blood Sugar Balance Matters
Stable blood sugar isn’t just important for people with diabetes. Anyone can benefit from keeping glucose levels in check to improve energy, focus, and metabolism—and avoid that dreaded afternoon crash.
Blood Sugar Goals to Aim For
Fasting Blood Sugar: 70–99 mg/dL
2-Hour Post-Meal Glucose: Less than 110 mg/dL
Glucose Spike: Avoid going above 140 mg/dL
Daily Average (A1C Equivalent): 83–95 mg/dL
Glucose Variability: Keep spikes less than 30 mg/dL above your baseline
If your levels are consistently high or low, it’s worth discussing with your healthcare provider.
What Causes High Blood Sugar?
You might be surprised by what can spike your glucose levels. Common culprits include:
Added sugars (watch for hidden names like dextrose, maltodextrin, fruit juice concentrate)
Refined carbs (white bread, crackers, pastries)
Large portion sizes
Poor sleep and chronic stress
Hormonal changes (especially during perimenopause)
Skipping meals or eating late in the day
Even “healthy” habits like drinking black coffee or doing intense workouts
Simple Strategies to Stabilize Blood Sugar
You don’t need a total lifestyle overhaul. Try these science-backed tips:
Go for a walk after meals (10–30 minutes helps blunt sugar spikes)
Eat fiber, protein, and healthy fats first, then carbs
Cut down on added sugar and artificial sweeteners
Avoid “zombie eating”—snacking in front of screens without awareness
Keep a food and mood journal with apps like MacroFactor, MyFitnessPal, or a paper notebook
Manage stress with movement, meditation, or conversations with a friend
Eat earlier in the day, when insulin sensitivity is higher
Why CGMs Are Game-Changers
Traditional blood sugar testing offers a snapshot. A CGM shows the full picture—how a smoothie, poor sleep, or a stressful meeting affects your glucose in real time.
Benefits include:
Fewer cravings
More sustained energy
Reduced risk of insulin resistance, diabetes, and inflammation
And because everyone’s glucose response is unique, CGMs let you personalize your diet and lifestyle based on your body—not generic guidelines.
Craving Control: It Starts with Blood Sugar
Did you know? The food industry designs processed foods to spike your blood sugar—activating the brain’s reward system and driving cravings. Eliminating added sugars and refined carbs can stop 86% of cravings in just six days!
Ready to Get Started?
Your CGM journey begins with a simple conversation. Talk to your provider about which CGM is right for you and how we can use your data to create a personalized nutrition and wellness plan.
Your Action Plan
Speak with your healthcare provider about CGM options
Try one blood sugar-friendly strategy each week
Track how you feel, and adjust as needed
Your body is always talking—let a CGM help you listen.
