I Wore a Continuous Glucose Monitor for 10 Days—Here’s What I Discovered

Continuous Glucose Monitors (CGMs) have traditionally been used as medical devices for diabetics, but they’re now becoming popular among non-diabetics looking to optimise their health. Thanks to programs like Zoe and influencers like the Glucose Goddess, Continuous Glucose Monitors are now widely available through brands such as Dexcom and Lingo.

As a nutritional therapist, I consider myself to be quite healthy—I understand macronutrients, follow a Mediterranean-style diet, and make conscious food choices. But I was curious: Would tracking my blood glucose offer new insights into my health?

Why Track Blood Glucose?

Before diving into my experience, let’s talk about why blood sugar matters.

When blood glucose levels are consistently elevated, they can lead to:

• Weight gain
• Increased risk of insulin resistance, which can progress to type 2 diabetes, cardiovascular disease, and hormone imbalances
• Fluctuating energy levels
• Disrupted sleep patterns

A continuous glucose monitor provides real-time glucose readings, allowing you to see how food, exercise, and lifestyle choices impact your levels.

Curious about how my body responds to different factors, I decided to test a CGM myself. But was it worth it? Read on to find out—or skip to the conclusion, where I share my final thoughts. Spoiler alert: I found the experience a little confusing and have mixed views on its usefulness for people who are generally healthy, however I can absolutely see that CGMs can have huge benefits for certain people, for example, those that have pre-diabetes, PCOS or struggle to lose weight. I say this with the caveat that I think the information must be interpreted by a Nutritional Therapist or a Doctor that can provide advice and a detailed plan.

I spoke my colleagues, fellow Nutritional Therapists Zoe Taylor and Gemma Day who run the Longevity programme about my concerns. They agreed and emphasised that CGMs can be life-changing for some individuals. For those with specific health concerns, the insights from continuous glucose tracking can be invaluable.

Who Can Benefit Most from CGM Tracking?

While my own experience left me with mixed feelings, continuous glucose monitors can be a powerful tool for individuals with:

• Pre-diabetes

Cardiovascular or metabolic disorders.

• PCOS and other conditions associated with hormone balance

• Weight management issues – obesity or struggling to lose weight

Why Is This Important?

Pre-diabetes is a strong predictor of future diabetes and other inflammatory conditions, including Alzheimer’s and cardiovascular disease. It is also linked to hormone disorders like PCOS, which can impact fertility and cause symptoms such as weight gain and hirsutism.

If you have had blood tests, there are some pre-diabetes markers to watch for:

• Fasting glucose above 5.5 mmol/L

• HbA1c between 42-47 mmol/mol (6.0%-6.4%)

In our experience, many clients with these markers receive limited guidance from healthcare providers—often just generic advice to exercise more or reduce carbohydrates, which isn’t always helpful or actionable.

A personalised nutrition and lifestyle approach can reverse this pre-diabetic state. Exercise (including strength and cardio) combined with a Mediterranean diet rich in protein, healthy fats, and whole foods can significantly improve blood sugar regulation.  This is where CGMs become particularly useful. By providing immediate feedback on how nutrition, exercise, sleep, and stress impact glucose levels, continuous glucose monitors allow individuals—with professional support—to make informed choices and create lasting habits.

My Experience Wearing a CGM

Now, back to my own CGM trial. Keep in mind: I’m not pre-diabetic, nor do I currently have PCOS (though I did in my early 20s due to a diet high in processed carbohydrates—something I reversed through whole foods and nutritional education).

What I Learned

Overall, the experience was eye-opening. I approached it as an experiment, learning how my body responded to different foods, exercise, and even stress. Most interestingly, wearing the CGM changed my behaviour.

I tried to eat as I normally would, but knowing my blood sugar was being tracked made me think twice about mindless snacking—like grabbing a handful of crisps with a drink or indulging in cake on a train just because it was available. When I saw a significant glucose spike, it reinforced my decision to be more mindful about my choices.

For someone who regularly eats refined carbohydrates and processed foods, a CGM could be a game-changer. Seeing real-time spikes may help shift behaviour toward healthier long-term habits.

Limitations & Considerations

While CGMs provide valuable data, there are some key limitations to keep in mind:

1. The Data Is Hard to Interpret

Understanding glucose fluctuations isn’t straightforward. Without proper guidance, it’s easy to misinterpret spikes as something bad—when some fluctuations are completely normal. I have nutrition knowledge but I still needed a session with Zoe and Gemma to explain to me what my results were showing, what I should act on and what was a normal response.

2. Food Quality & Quantity Aren’t Considered

One surprising finding: my blood glucose response was nearly identical after consuming a couple of pieces of dark chocolate with an oat flat white and a substantial portion of mixed bean chili

Despite similar glucose responses, these foods have vastly different nutritional profiles. A CGM doesn’t account for overall nutrition, so glucose levels alone shouldn’t dictate food choices. Depending on your goals, you also still need to consider your overall food and caloric intake. There is potential to over or under eat, just to retain a balanced glucose response.  This again shows how important it is to work with a nutritional therapist that can assess your overall goals and provide personalised guidance.

3. Can Encourage Unhealthy Eating Habits

At one point, I found myself avoiding fruit to prevent a spike, choosing a Keto bar instead. But was that really the healthier choice? Probably not. Focusing too much on glucose data can lead to prioritising low-carb, processed foods over whole, nutrient-dense meals.

Another surprising result? My espresso martini barely impacted my blood sugar. That might sound like good news, but it doesn’t mean it’s a healthy choice! Similarly, nibbling on chips or bread at the end of a meal didn’t cause a noticeable spike—but that doesn’t mean they’re without consequences.  The continuous glucose monitor is just one part of the picture and needs to be used alongside overall health and nutrition education.

4. Long-Term Tracking May Not Be Healthy

I was relieved when the 10-day trial ended. For people without the health concerns mentioned previously (pre-diabetes, PCOS, obesity) good food should be enjoyed without overanalysing every bite. The short term trial for me was interesting and I have learnt some things to take forward but I don’t think longer term tracking is right for me.

5. It’s Not Just About Food—Exercise Matters Too

One of my biggest takeaways: movement significantly impacts blood sugar levels. Even a gentle walk after meals helped regulate my glucose and prevent large spikes. Movement (and stress), however also caused some glucose spikes which is simply my body accessing glucose from storage sites to fuel the activity. Without having knowledge of this glucose mechanism (or working with a practitioner to explain it), this could be very confusing and could result in actions that are adverse to health.

In Conclusion - Would I Recommend a Continuous Glucose Monitor?

Yes - but there are certainly some people that will benefit more than others. In all cases, I would only recommend that you wear a CGM under the guidance of a nutritional therapist or healthcare practitioner that can help you to understand the data and make healthy recommendations, as is the case with the Longevity Programme run by Zoe and Gemma.  Wearing a CGM without guidance will be confusing and may cause you to make unhealthy decisions.

So Who Might Benefit?

✅ If you have pre-diabetes, PCOS, or struggle with weight, a CGM could provide valuable insights—especially with the support of a qualified practitioner.

✅ If you eat a highly processed diet, seeing glucose spikes in real time may motivate positive behaviour changes, again with the support of a qualified practitioner.

✅ If you’ve been advised by a doctor to use one, absolutely continue as recommended.

Who Might Want to Skip It?

❌ If you already eat a whole-food, balanced diet, a CGM may not add much value. Your body is likely regulating glucose well on its own.  However, if you are interested in the information and want to see what tweaks you can make then absolutely give it a go short term as part of a nutritional therapist or medical practitioner run programme.

❌ If you’re prone to food tracking obsession or stress, a CGM may do more harm than good. Healthy eating should be sustainable and enjoyable.

For my CGM trial, I worked with the Nutritional Therapists at Amaranth. Zoe Taylor and Gemma Day are BANT-registered practitioners with over eight years of experience in personalised nutrition.

👉 Interested in a CGM-based longevity program? Find out more here or contact hello@amaranth-wellbeing.com.