How To Use a Continuous Glucose Monitor for Maximum Benefit

In this video, we are discussing how best to use a continuous glucose monitor (CGM) to maximize its health benefits.

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- VIDEO DESCRIPTION -
Continuous glucose monitors, or CGMs, have become very popular among people suffering from diabetes and those seeking to optimize their health. They are a wonderful and fun piece of ‘health tech’ that provides detailed data on circulating sugar levels, and how they respond to food intake, exercise, sleep, and stress. CGMs therefore have the potential to help people understand a key metric of their health.

This video discusses four points to help viewers use their CGMs to their maximum benefit.

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- TIMESTAMPS -
0:00 Intro
0:42 What is a continuous glucose monitor?
2:34 The blood sugar response is only one of many health effects of a food
5:40 A CGM doesn’t measure the effects of a food on glucose tolerance
8:40 Keep it real!
10:18 Do not obsess over every little increase in your blood sugar levels
16:20 Summary and conclusion

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- DISCLOSURES AND CONFLICT OF INTEREST POLICY -
In the video, I am showing data that were generated using the Veri app, which collects glucose measurements using an Abbott FreeStyle Libre sensor. Note that I am not affiliated with Veri, Abbott, or any of the other CGM manufacturers, and I have not received any payment from any such company for this post, the associated video, or any other service.

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[LK-jgkz]

I am the person you are talking in this video, obsessed with what to eat! If from one type of food I have high cholesterol, from other high HbA1c, I don’t know what to eat….
Thank you, looking forward for your new videos

[Tinkerbella]

I’m glad you finally got to the person like me who always had normal A1c but turned out to be a Reactive Hypoglycemic. I eat a single serving of most unprocessed carbs like sweet potato or plain oatmeal and my blood glucose spikes 300-400 and then crashes below 70 within 1.5 hours. I was constantly fatigued and blaming my endurance running. No! Some people have hidden, debilitating blood glucose variability. More doctors need to think of this!

[AC_.-]

I so appreciate your message here! As someone who is led to overanalyze, your advice on how to work in harmony with our unique bodies and not obsess over data is very refreshing. Thank you again!

[ameliaong]

I don't fall in the category to be concerned enough to get myself a CGM but watching this has been so, SO educational and your content is exceptionally crafted, I'm an instant subscriber. Great video structure and well articulated, thank you.

[lindaliestman]

Thank you SO MUCH for clarifying so much for me today! I am pre-diabetic and have become kind of obsessed with taking my glucose levels in the past week based on many different food types and hacks, like walking before or after a meal. My blood tests didn’t make sense to me till I watched this video about 3 times. So helpful. I am going to relax more about this.

[johnschlesinger]

Thanks for a sane dissertation - people get so obsessive about stuff. I have had type one diabetes for 58 years. Twenty years ago, when treatment was crude, to put it kindly, I was told that I was the best controlled patient in the clinic (a large, highly respected NHS teaching hospital): my average A1c during those years was 7%. I started developing symptoms of mild neuropathy (slight numbness in my feet) after about 40 years, and occasionally my annual eye scans showed mild background retinopathy, which didn't affect my eyesight. I decided to go for tighter control, and for the last 18 years my A1c has been less than 5%. I no longer have any neuropathy, and my latest eye scan reported mild backround retinopathy in one eye. My microalbumin/creatinie ratio is normal (normal kidney function). The best book on diabetes management, in my opinion, is "Dr Bernstein's Diabetes Solution" by Dr Richard Bernstein. He is a remarkable man, who has lived with type one diabetes for most of his life. He was advocating low carb for everyone - not just diabetics - from about 1990!

[letsridegreatamericaagaina]

I’m diabetic. Using CGM systems for 5 years now. I live changer for a diabetic. !!!

[danguee]

Thank you for not over-humourising your presentation. American and British videos often shoehorn (often 'lame') humour into their videos to somehow keep viewers' attention.

[mohamedmohamed]

Thank you for the clarification as your report is unbiased unlike many who are biased towards selling the product because they benefit monetarily.

[laurafletcher]

Started using a CGM last week; very helpful information especially by your suggestion that one's glucose number is not the only measure to focus on as a measure of health.

[firstlast]

I don't obsess over my meter because I'm not psychologically ill I am however far better physically thanks to this meter not only save me from multiple diseases progressing any further into kidney disease it has been a life changer for me and it should be part of everybody's life

[MrJhoyer]

I am starting a trial as a hopefully healthy Senior and I found your advise to be reasonable and helpfull, thank you!

[stuartsinclair]

This sounds like the science behind diabetes and how exactly to control sugar spikes, very interesting,

[galaxywanderer]

Dear Dr Kratz (Mario), This video segment got me intrigued! I think your analysis concerning the improvement of carb tolerance seems to bare fruit with me! Since I watched your I decided to conduct my own experiment!! also the other reason as to why I decided to carry out this experiment was few years ago I was eating just about anything and without any restrictions just a balance diet with good mix and good choice of fruits, carbs, meat, chicken and fish etc. my HbA1c was ALWAYS around 7-7.2. But when I decided to go low carb I did noticed that every time I ate carbs or fruit my BGSL goes really crazy! for the last two weeks believe it or not: I started eating seasonal fruits such as Apricot with fresh dates and some strawberry at the same time and shortly after I go for walk my sugar level started to stablise!!!! to give you an example, today I had reasonably good meal mixed with broccoli, cauliflower with boiled dry broad beans and eggs all the the same time! to my delight when I checked the CGM on almost every 5 minutes my BGSL remained at 7.8 and slowly crept to 9.4. 30 minutes later dropped to 7.8!!! so I decided to push it a little and then had 5 fresh dates, slice of water melon and two apricots mixed with some Mascarpone cheese with some almonds and hazel nuts!! shortly after I went for a walk (4KM) and I noticed slowly but steadily my CGM was reading 9.5 and went up to 12! 30 minutes later dropped to 9.5 to 8.7 and now after three hours my reading was sitting at around I think you're on the right road! Now I am able to enjoy carbs and fruits as before without having immediate spike! I think you are ABSOLUTELY RIGHT when you said the body COULD become carbohydrate intolerance. One Q; are you able to use few Type 2 volunteers using a CGM and try conduct an experiment using different different carb content food? Please do not use healthy people because in my opinion it defeats the purpose! Well done and many thanks. Greeting from sunny Europe! apology for the long reply!!

[Bessnebess]

I like your videos! I already watched a few and you are always very strict to the point, and very logical and informative. Thanks a lot!

[UbiquitousRomp]

Thank you for this advice. I'm only 3 days diagnosed with being pre diabetic. I was eating ready meals and that made me feel drowsy after eating. Like my flavoured porridge was doing as well. So last night I had a fish pie with mash potatoes topping, but with lots of salad. And I didn't feel drowsy after eating it. But i do feel stupid and lazy for not bothering to remember and implement the basics of a balanced diet, for the last couple of years.

[MoonLightOnWater]

My continuous glucose monitor has been a life changer. One year ago, I went on this journey just to lose weight and discovered I had post bariatric hypoglycemia! I had no idea my blood sugar was tanking for almost 20 years post my bariatric surgery, the monitor help me to understand that I had a high sensitivity to carbs which made me gain weight so I eliminated at least 70 to 80% of my carbs and without doing anything else lost 30 pounds in less than a year. it’s been an absolute game changer for me and now I’m able to better manage my blood sugar lows

[junglemandude]

Thanks for the video, I actually wanted to get a CGM for all the reasons you've highlighted, you have helped me get real with my life

[danielphilipona]

Thank you for providing the voice of reason!

[lrbthsn]

Finally, a video about glucose monitoring for non-diabetics that is actually useful! Thank you.