Yes, you can use a Continuous Glucose Monitor (CGM) without having diabetes. These devices, originally designed for diabetes management, are now being used by non-diabetic individuals to track how daily habits like eating, exercising, and sleeping affect blood sugar levels.

For those interested in optimising metabolic health, CGMs provide real-time insights into glucose trends, enabling personalised lifestyle adjustments.

Key points:

• What CGMs do: Measure glucose levels in real-time via a small sensor under the skin.
• Why use one without diabetes: Understand how your body reacts to food, exercise, stress, and sleep; detect early signs of insulin resistance.
• Benefits: Spot glucose spikes, improve diet choices, support weight management, and monitor hormonal changes.
• Costs: Prices range from $89/month (OTC options) to $150-$180/month for prescription models, with annual costs up to $7,000.
• Limitations: Data accuracy can vary, and overanalysing readings may lead to unnecessary stress or dietary changes.

While CGMs offer detailed health insights, they’re not a substitute for professional medical advice. If you’re considering one, weigh the costs, benefits, and potential drawbacks carefully.

What is continuous glucose monitoring

Continuous glucose monitoring (CGM) is a technology designed to track blood sugar levels in real time without relying on finger pricks. Unlike traditional glucose meters that provide a single, momentary reading, CGMs offer a detailed picture of how glucose levels change throughout the day and night.

This technology works by measuring glucose in the interstitial fluid, which surrounds the cells in your body. While there’s typically a 10–12 minute delay compared to blood glucose readings, the data it provides is still incredibly useful for understanding metabolic patterns.

Let’s break down how CGMs function and why they’re becoming popular beyond diabetes management.

How CGMs work

A CGM system consists of three main components that work together to provide continuous glucose tracking:

• Sensor: A small filament inserted just under the skin, typically lasting 7–15 days. It measures glucose levels in the interstitial fluid.
• Transmitter: Attached to the sensor, it wirelessly sends glucose data to a compatible device.
• Display device: Often a smartphone app or a dedicated monitor that shows real-time glucose levels, trends, and alerts. Updates are frequent, depending on the device.

CGMs come in two main types. Real-time CGMs automatically send continuous data and can alert users when glucose levels are too high or low. Intermittently scanned CGMs, on the other hand, require manual scanning of the sensor to access glucose data.

Understanding how CGMs operate helps explain why they’re increasingly being used by people without diabetes.

Why non-diabetics use CGMs

While originally designed for managing diabetes, CGMs are gaining traction among non-diabetic users who want deeper insights into their metabolic health. This technology provides a personalised view of how daily habits, such as eating, sleeping, and exercising, impact blood sugar levels.

For instance, a 2019 study revealed that even healthy individuals, whose glucose levels typically range between 70 and 140 mg/dL, spent about three hours daily with levels exceeding 140 mg/dL. These fluctuations were only visible through continuous monitoring.

Athletes are another group benefiting from CGMs. They use the data to fine-tune carbohydrate intake around workouts, ensuring their energy levels remain stable. Additionally, many users notice how factors like stress or poor sleep can cause unexpected glucose spikes.

Beyond lifestyle insights, CGMs can uncover patterns of glucose variability linked to potential health risks. For example, fluctuations in glucose levels have been associated with cardiovascular concerns, mood changes, and decreased cognitive performance in non-diabetic individuals.

One study found that 15% of healthy participants experienced glucose levels in the diabetic range, while 36% had levels in the pre-diabetic range.

Sharing CGM data with healthcare providers allows for tailored advice on diet, exercise, and overall health.

‍Want to understand how glucose tracking supports women's health? Check out this complete CGM guide for women.

Benefits of using a CGM without diabetes

Continuous Glucose Monitors (CGMs) provide up to 288 daily glucose readings, far exceeding the 4–7 readings offered by standard glucose meters. This detailed data paints a clearer picture of your metabolic health, uncovering patterns that might otherwise go unnoticed. With this information, you can make smarter choices about daily habits and long-term health goals. The benefits span across personal health insights, weight management, and spotting early signs of metabolic concerns.

Personal insights for metabolic health

CGMs reveal how your body reacts to specific meals, identifying foods that cause blood sugar spikes versus those that keep levels steady. For instance, research links poor sleep to higher glucose levels, and nearly half of healthy users report being more active after noticing elevated readings.

Using CGM data alongside simple strategies like pairing carbohydrates with protein, healthy fats, or fibre to slow glucose absorption, or taking a short walk after meals can help prevent sharp blood sugar spikes.

Support for weight management and hormonal conditions

CGMs also provide valuable insights for managing weight and understanding hormonal changes. A 2023 study of 49 menstruating participants, who used CGMs for about 80–100 days, found that glucose levels fluctuate throughout the menstrual cycle. Glucose rises during ovulation, peaks in the luteal phase, and dips in the late follicular phase.

Notably, cravings were strongest during glucose spikes and lowest when oestrogen levels were higher. Similarly, the 2022 ZOE PREDICT study revealed that postmenopausal women tend to have higher fasting glucose, haemoglobin A1C, and post-meal glucose levels compared to premenopausal women.

These findings underline how CGMs can highlight personal metabolic responses, enabling tailored lifestyle adjustments.

Early detection of insulin resistance

CGMs are also effective for spotting early signs of insulin resistance. Shockingly, 80% of prediabetic individuals don’t realise they have the condition, even though insulin resistance can develop 10–15 years before type 2 diabetes is diagnosed.

Currently, over 37.3 million Americans live with type 2 diabetes, while approximately 96 million adults - 1 in 3 - have prediabetes. By identifying glucose spikes and trends that suggest insulin resistance, CGMs offer an opportunity for early intervention through diet and lifestyle changes.

Understanding CGM data and managing risks

Once your Continuous Glucose Monitor (CGM) is set up, the next step is learning how to interpret the data it provides. For those without diabetes, understanding CGM readings might seem daunting at first.

The key is knowing what counts as normal, identifying concerning trends, and using this information wisely to get the best out of your device.

Making sense of glucose data

Understanding normal glucose levels can be eye-opening. Research on healthy, non-diabetic individuals shows an average glucose range of 98 to 99 mg/dL (5.4 to 5.5 mmol/L) for most age groups.

Those over 60 tend to have slightly higher averages, around 104 mg/dL (5.8 mmol/L). In healthy individuals, glucose typically stays between 70 and 140 mg/dL (3.9 to 7.8 mmol/L) about 96% of the time.

Daily fluctuations are completely normal. For instance, healthy individuals spend about 2.1% of their day (roughly 30 minutes) with glucose levels above 140 mg/dL and 1.1% (around 15 minutes) below 70 mg/dL. Additionally, the variation in glucose levels within an individual averages 17 ± 3%, showing that some ups and downs are expected.

Pay attention to post-meal glucose patterns. Monitoring levels within 30 minutes of eating can help identify foods that cause significant spikes. Persistent spikes above 140 to 180 mg/dL (7.8 to 10 mmol/L) may indicate poor metabolic health, suggesting it’s time to rethink your diet. Foods like fruit juices, smoothies, and refined carbs (e.g., potatoes, bread) are common culprits.

What’s important to remember is that personal trends matter more than isolated numbers. A food that causes a spike for one person might not have the same effect on someone else. This is why tracking your own patterns over time is far more useful than comparing your data to others.

The stakes are high when it comes to health. Studies reveal that non-diabetic individuals with the highest post-meal glucose responses had a 2.7 times greater risk of cardiovascular disease-related mortality over a 20-year period. Understanding your data can empower you to make better decisions, which we’ll explore further in the next section.

Safe and effective use

Interpreting CGM readings accurately is crucial for managing both immediate responses and long-term health. Professional guidance is highly recommended when analysing CGM data. Even experienced clinicians sometimes disagree on how to interpret readings for individuals without diabetes. This highlights the risk of relying solely on self-interpretation.

Don’t overreact to raw data. In studies of people without diabetes, glucose levels were normal or nearly normal 96% of the time. Occasional outliers don’t necessarily signal a problem. Furthermore, CGMs may sometimes overestimate glucose levels compared to traditional fingerstick methods.

Make gradual changes to your lifestyle based on overall trends rather than single readings. Many users report improved sleep, reduced fatigue, and better overall well-being after making small dietary adjustments informed by CGM data.

For example, increasing fibre intake can help stabilise glucose levels, but avoid making drastic changes based on one or two readings.

While professional advice and gradual adjustments are key, it’s also important to understand the limitations of CGMs and the potential risks to your privacy.

How Vively can help you take control

Vively gives you a simple yet powerful way to understand your metabolic health in real time. Using a Continuous Glucose Monitor (CGM) and the Vively app, you can track how your body responds to food, movement, sleep, and stress—all in one place.

One standout feature is the Metabolic Health Score, a dynamic number that reflects how your daily habits are supporting your overall health. It brings together key pillars like:

• Glucose control
• Nutrition quality
• Fitness consistency
• Sleep patterns
• Resilience to stress

With just a glance, you’ll see how you're trending over time, whether your score is holding steady or moving up (like in the example showing a 23% improvement). This makes it easier to spot what’s working and where to focus next.

Whether you're looking to ease brain fog, balance hormones, or simply feel more energised, Vively helps you make smarter choices backed by your own real-time data—no guesswork is needed.

Limitations and privacy considerations

CGMs come with challenges beyond accuracy. Costs can run into the thousands of dollars per year, and some users experience issues like tape allergies or skin irritation. Additionally, there’s no universal agreement on what constitutes abnormal glucose levels or the best responses for non-diabetic individuals.

Data privacy is another major concern. CGM devices and their apps collect sensitive health data, raising questions about how that information is stored and shared. Many users lack clear options to control or opt out of data sharing, and even anonymised data can sometimes be reidentified.

Security risks are real. Weak device security can lead to unauthorised data access or even hacking, potentially putting users at risk. Furthermore, the Health Insurance Portability and Accountability Act (HIPAA) doesn’t fully cover CGM data when it’s stored by manufacturers.

There have been actual breaches. In 2022, the Italian Data Protection Authority fined a U.S. company $45,000 after an employee accidentally exposed the personal data of 2,000 CGM users through an app.

To protect your information, carefully review the privacy policies of CGM manufacturers and apps. Look for clear explanations on what data is collected, how it’s used, and your options for managing it. Ensure that data transmission is encrypted to minimise risks.

You also have rights regarding your health data. These include the right to withdraw consent for data processing and the ability to file complaints with relevant authorities. Choose providers that adhere to strict data protection standards, and advocate for stronger safeguards around the collection and use of sensitive health information.

By staying informed and vigilant, you can balance the benefits of CGM technology with the need to protect your privacy.

‍Curious how timing your meals and workouts affects your glucose? Learn how to optimise nutrition and exercise with a CGM.

Pros and cons of using a CGM without diabetes

Choosing to use a continuous glucose monitor (CGM) without having diabetes involves weighing the potential benefits against some notable challenges. These devices offer real-time feedback on how your body reacts to food, exercise, sleep, and stress. However, they also come with limitations that are worth considering.

One of the biggest advantages of CGMs is their ability to provide continuous data, revealing patterns that single blood sugar tests might miss. This can be particularly useful in identifying early signs of metabolic issues before they become more serious.

For example, a study from January AI’s "Sugar Challenge", which included 473 participants, demonstrated that CGMs, when paired with apps tracking meals, heart rate, and activity, can help people stay within healthy glucose ranges more consistently.

Yet, there are downsides. Cost is a major factor (explored further in the "How to Access and Use CGMs in the US" section), with annual expenses potentially reaching thousands of dollars, often without insurance coverage.

Additionally, the constant stream of data can lead to information overload or even anxiety. Some experts question whether CGMs offer meaningful value for healthy individuals.

Another concern is accuracy. CGMs are primarily designed for individuals with diabetes, and their performance tends to be less reliable at the lower glucose levels typical of healthy individuals.

This can result in false alarms about low blood sugar or misinterpretation of normal fluctuations. Physical discomfort, such as skin irritation from adhesive patches, is another issue reported by some users.

Below is a summary of the main pros and cons:

Comparison table: pros and cons

Research on CGM use in healthy individuals reveals some interesting findings. Non-diabetics typically spend about 96% of their time with glucose levels between 70 and 140 mg/dL, though even healthy individuals might see levels above 140 mg/dL for roughly 30 minutes a day. 

Additionally, one study found that 25% of individuals with normal glucose tolerance experienced significant glucose variability, with up to 15% of their monitoring time in prediabetic ranges.

These complexities contribute to a divide among experts. Some argue that CGMs provide valuable insights for early intervention and personalised health strategies, while others caution against the stress and overanalysis that constant monitoring might bring.

Ultimately, whether a CGM is right for you depends on your personal health goals. For those with potential metabolic concerns, the insights could justify the investment.

However, for generally healthy individuals, focusing on proven habits like eating whole, nutrient-dense foods, staying active, and managing stress might be a more effective and practical approach than relying on CGM data alone.

Is a CGM right for you?

Deciding whether to use a continuous glucose monitor (CGM) as someone without diabetes depends on your health goals, budget, and willingness to seek professional advice. For most healthy individuals, glucose levels remain stable and within the normal range nearly all the time. To figure out if a CGM aligns with your wellness goals, consider these factors.

• Talk to your doctor or an endocrinologist. If you have concerns like prediabetes or other metabolic issues, a CGM might provide helpful insights. In some cases, healthcare providers can prescribe a CGM on a trial basis to monitor blood sugar trends. Dr. Archana Sadhu from Houston Methodist emphasises the importance of informed decisions:

• Understand the costs. CGMs can be pricey, with individual sensors costing around $85 and monthly programs ranging from $175 to $200. Insurance rarely covers these devices for people without diabetes. Consider whether the potential benefits justify the expense within your budget.

• Be aware of limitations. CGMs can have error margins of up to 20%, and there’s no agreed-upon standard for what constitutes abnormal glucose levels in non-diabetic individuals. Without expert interpretation, you might misread the data, leading to unnecessary stress or extreme dietary changes. Weigh the complexity of the data against the practical benefits it might offer.

• Focus on proven health habits first. Regular exercise, balanced nutrition, good sleep, and stress management often yield better results than tracking glucose levels intensely. As mentioned earlier, building these habits forms a solid foundation for long-term health, often making glucose monitoring an unnecessary addition.

If you choose to use a CGM, work with qualified professionals, such as dietitians, who can help you make sense of the data and turn it into actionable steps. Programs offering professional guidance can bridge the gap between raw data and meaningful lifestyle improvements.

The real question is whether the insights from a CGM will genuinely enhance your health or simply add unnecessary complexity to your wellness routine.