CGM (Short-Term Deployment)
Wear a CGM for two to four weeks. Learn your food responses. Then take it off.
What it does
Most useful as a learning tool, not a permanent tracker. Two to four weeks reveals which foods spike you and how sleep and stress hit your glucose; after that, the marginal information drops sharply. Continuous use can become anxiety rather than insight.
A subcutaneous sensor measures interstitial glucose continuously, transmitting real-time response to meals, exercise, sleep, and stress to a smartphone.
What the evidence shows
Overall evidence strength: Moderate certainty
Who it's for, who should skip
Most non-diabetic adults for a single 2–4-week deployment to learn food responses, then discontinue. Chasing perfectly flat curves in healthy adults is a path to disordered eating, not insight.
Measuring it
Retest Fasting glucose — during a 2–4 week deployment.
Stacking & alternatives
Access & cost
Available over the counter. Look for: consumer CGM (2–4 week sensor).
Last reviewed 27 August 2026.