What They Teach You, When They’re Wrong, and How to Get the Most Out of Them
Continuous glucose monitors (CGMs) have become more common in the Type 2 diabetes world — part science, part detective work, part “why is my glucose spiking when I literally just looked at a cracker?”
If you’ve ever wondered whether CGMs are accurate, helpful, stressful, empowering, or a mix of all four… this article is your grounded, clear-eyed truth serum.
Because like anything in the health world, CGMs are not magic.
They’re tools.
Brilliant tools when used correctly. Misleading ones when misunderstood.
Let’s break down what CGMs are great for, where they fall short, how to interpret trends (not panic), and how to increase accuracy so your device stops gaslighting you.
The Pros: What CGMs Teach You That Finger Pricks Never Could
1. You Learn How Your Body Responds — Not the textbook average
You’ll discover:
• Some foods spike you more than they “should”
• Some foods don’t spike you even though the internet said they would
• Your morning coffee might be raising your glucose
• Your stress levels matter more than your carbs
• Sleep deprivation can raise glucose as much as cake
Fingersticks show moments.
CGMs show patterns.
And patterns are where transformation happens.
2. You See the Power of Eating Slowly (Phase 1 insulin release)
This is one of the most important things women learn:
When you inhale your food like you have to finish to move on to “more” important tasks, your glucose spikes higher and faster.
Why?
Because your body relies on a “Phase 1 insulin response” — a quick burst of insulin your pancreas releases when you begin eating.
But this response needs time to kick in.
If you eat too fast:
• glucose hits your bloodstream before insulin is ready
• spike happens
• crash happens
• cravings follow
Eating slowly allows Phase 1 insulin to show up on time, not 20 minutes late holding a latte and an apology.
CGMs reveal this immediately.
3. You Learn What Order of Eating Does to Glucose
CGMs show, very clearly, that:
fiber → protein → fat → THEN carbs
produces a dramatically smoother line than:
carbs → carbs → carbs → “well that escalated quickly”
This is called the carbohydrate sequence effect, and it works beautifully for women with insulin resistance.
4. Movement Is Pure Glucose Magic
When you take a 10-minute walk after meals, your CGM practically applauds.
When you don’t, your glucose graph looks like a roller coaster designed by someone who hates you. A CGM teaches you exactly how powerful post-meal movement is — more powerful than most medications in the moment.
5. You Learn How Stress Raises Your Glucose (Even If You Didn’t Eat)
Your CGM will show a spike during:
• tense conversations
• anxiety
• anger
• traffic
• work stress
• worrying about your number
Many women discover that stressful thoughts spike their glucose more than food.
This is why nervous-system work inside RE²A²CH and your Membership matters so much.
6. You See Hidden Nighttime Spikes
Most people assume nighttime is “quiet.” Nope.
Your CGM shows:
• cortisol rises
• late-night snacking
• dawn phenomenon
• liver dumps
• sleep disturbances
• blood sugar surges from late meals
Knowledge = power. Gives you great data to discuss with your physician.
Or to encourage you to make a few changes to your habits and patterns.
The Cons: Why CGMs Aren’t Always Accurate (and Can Drive You a Little Wild)
1. CGMs Measure Interstitial Fluid, Not Blood
This means your CGM lags 5–15 minutes behind a fingerstick.
When glucose is rising or falling quickly (after meals, exercise, stress), the CGM can appear “wrong.”
This is not malfunction. It’s physiology.
2. Compression Lows (The “I Rolled Over and My CGM Panicked” Phenomenon)
If you sleep on your sensor, pressure disrupts readings and causes fake lows.
You are not dying. Your sensor is just dramatic.
I have firsthand experience with this one. Oy! I had to go another 9 days before I could replace and relocate the monitor.…to prevent compression lows. Side-sleepers unite!
The first night it happened 4 times, I checked my blood-it was fine. Second night, I got up and ate a piece of cheese. Third night…turned my phone off and went back to sleep!
3. Warm-Up Periods and First-Day Weirdness
Most CGMs need 24 hours to calibrate fully.
Day 1 numbers are notoriously unreliable.
If Day 1 looks chaotic, don’t take it personally.
4. Hydration Matters More Than You Think
Dehydration makes interstitial fluid more concentrated → falsely elevated readings.
Drink water and suddenly you’re “magically healthier.”
5. Placement Affects Accuracy
Sensors perform best on the back of the arm — not on:
• fattier areas
• scar tissue
• areas with poor circulation
Incorrect placement = incorrect readings.
6. Acetaminophen, Vitamin C, and Some Meds Can Interfere
Certain substances cause CGMs to misread.
Always check manufacturer guidelines.
7. CGM Anxiety Is Real
For some women, seeing numbers constantly can trigger:
• stress
• panic
• shame
• obsessive checking
And stress itself raises glucose…so the CGM becomes the problem and the solution.
Inside RE²A²CH, we use CGMs as information, not identity.
The device does not define you. It instructs you.
How to Increase CGM Accuracy (And Your Sanity)
1. Hydrate consistently
Dehydration = higher, inaccurate readings.
2. Avoid sleeping on the sensor
Unless you enjoy false alarms.
3. Give it a full day before trusting the trend
Day 1 is for science fiction.
Day 2 begins reality.
4. Check with a fingerstick when readings don’t match your symptoms
Especially with rapid changes.
5. Eat slowly
smoother post-meal graphs
fewer spikes
better Phase 1 response
more predictable readings
6. Keep your sensor warm
Cold skin = inaccurate CGM.
7. Calibrate (if your model allows)
This increases reliability.
8. Focus on trends, not single numbers
A CGM is meaningful because of patterns — not moments.
What You Can Learn Even When the Numbers Aren’t Perfect
Even an imperfect CGM teaches:
• which foods spike you
• how fast you’re eating
• how stress affects your body
• whether you’re sleeping well
• how your cycle affects glucose
• where hidden inflammation might be
• which meals keep you steady
• how movement changes everything
• how late-night snacking impacts mornings
CGMs are teachers, not judges.
They show you where your habits, emotions, and physiology intersect.
And that insight is priceless.
The Verdict
Pros:
• Real-time feedback
• Personalized data
• Pattern recognition
• Emotional awareness
• Better food pairing
• Improved glucose stability
• Increased self-trust
• Clear understanding of stress responses
Cons:
• Occasional inaccuracies
• First-day chaos
• Compression lows
• Anxiety risk
• Hydration sensitivity
• Placement variability
• Learning curve
Used correctly, a CGM can accelerate healing dramatically.
Used fearfully, it can become another source of stress.
The power is not in the device — it’s in your relationship with the information.
References
Bergenstal et al., “Glucose Monitoring: Current and Future.” Diabetes Technology & Therapeutics, 2018.
Peters et al., “CGM in Type 2 Diabetes: Practical Considerations.” Journal of Diabetes Science and Technology, 2020.
Moser et al., “Sources of CGM Inaccuracy.” Diabetes Care, 2020.
Drew et al., “Individual Glycemic Responses to Foods.” Cell, 2015.
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