You may have seen your favorite fitness influencer speaking about the importance of keeping glucose levels in check and even sporting a Continuous Glucose Monitor. Continuous glucose monitors (CGMs) are small, round devices, typically about the size of a quarter, that stick to the skin—usually on the upper arm or abdomen. They have a tiny, flexible sensor that goes just under the skin to measure glucose levels in interstitial fluid. The sensor is attached to a small patch or transmitter that sends real-time data to a smartphone or reader.
Popular CGMs, like the Freestyle Libre and Dexcom, are designed to be discreet, with some models lasting 10 to 14 days before needing replacement. Some people cover them with a patch or sticker for extra security or style. Wearing a CGM is becoming a health and wellness trend, even among people without diabetes. More biohackers, athletes, and health-conscious individuals are using CGMs to track how different foods, workouts, and lifestyle choices impact their blood sugar. Companies like Levels, NutriSense, and Veri have marketed CGMs as tools for optimizing energy, metabolism, and weight loss.
The trend is driven by growing awareness of metabolic health and concerns about insulin resistance, even in people without diabetes. Social media and wellness influencers have also played a role by sharing real-time glucose data and promoting the idea of “personalized nutrition.” While CGMs can provide useful insights, they’re not always necessary for everyone, and some experts worry they might lead to unnecessary food fears or obsession over minor glucose fluctuations. While they provide valuable insights into blood sugar responses, the constant tracking of glucose levels can lead to overanalyzing every spike, even when those fluctuations are completely normal.
Many wellness influencers and biohackers promote keeping glucose levels flat, but not all spikes are bad—they’re a natural part of digestion, especially after eating carbs. Some people may start avoiding healthy foods like fruit, sweet potatoes, or even protein because they see a temporary rise in blood sugar, even though these foods offer essential nutrients.
The key is context—a blood sugar spike followed by a steady return to baseline is normal, while chronically high or erratic spikes may indicate metabolic issues. CGMs can be a great tool for learning about your body, but they shouldn’t create unnecessary fear around food.
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