How to Reverse Prediabetes with a Continuous Glucose Monitor (CGM)

Prediabetes is a wake-up call, not a lifelong sentence. Most people can successfully reverse their prediabetes, and beat the odds on progressing to diabetes. Prediabetes is a critical stage where elevated blood sugar levels signal an increased risk for developing type 2 diabetes. The good news? With the right tools and lifestyle adjustments, reversing prediabetes is entirely achievable, even probable. One of the most powerful tools available today to help reverse prediabetes is a continuous glucose monitor (CGM). In this blog, we’ll explore how CGMs work and how they can help you effectively reverse prediabetes. Prediabetes reversal is not only possible, but likely if you follow the steps outlined in this blog. 

What is a Continuous Glucose Monitor (CGM)?

A CGM is a small, wearable device that tracks your blood glucose levels throughout the day and night. You have probable seen them on the arms of diabetics, who use them to dose insulin. But CGMs are not just for diabetics anymore!!! They are now available over the counter without a prescription. And Unlike traditional fingerstick blood tests, which provide a single snapshot of your glucose levels, a CGM offers continuous data, showing how your blood sugar levels change in response to food, exercise, stress, and sleep. The device typically consists of a small sensor inserted under the skin and a transmitter that sends data to your smartphone.

Why Use a CGM to Help Reverse Prediabetes?

The ability to monitor glucose trends in real-time makes CGMs invaluable for reversing prediabetes. Here are some key benefits:

1.    Immediate Feedback: See how your blood sugar levels respond to specific foods, portion sizes, and lifestyle habits.

2.    Improved Meal Planning: Identify and avoid foods that cause blood sugar spikes.

3.    Real-Time Guidance: No more guessing on how foods impact your blood glucose levels.

4.    Stress Management: Monitor how stress and relaxation techniques influence your blood sugar levels.

5.    Early Intervention: Detect and address patterns of rising blood glucose levels before they escalate.

Steps to Reverse Prediabetes Using a CGM

1. Understand Your Baseline

Start by wearing the CGM for a week without making any significant changes to your diet or lifestyle. This will help you understand your baseline blood glucose levels and identify trends.

• Fasting Glucose Levels: Aim for levels below 100 mg/dL.

• Post-Meal Glucose Levels: Ideally, levels should return to baseline within two hours of eating. Optimal levels are about 140 mg/dL or less.

2. Adopt a Low-Carb, High-Protein Diet

One of the most effective ways to stabilize blood sugar levels and reverse prediabetes is by adopting a low-carb, high-protein diet. Use the CGM data to make informed dietary choices:

• Prioritize Protein-Rich Foods: Include proteins such as chicken, fish, eggs, and cheese. Moderate intake of red meat to achieve protein goals is also OK. Plant-based proteins like tofu and legumes are also good options. Intake of at least 100 grams of protein per day is optimal.

• Limit Carbohydrates: Focus on reducing refined carbs and sugary foods that cause rapid blood sugar spikes. Opt for complex carbs like vegetables that contain fiber. Whole grains in moderation are fine. A daily intake of 50 grams or less of carbs per day is often recommended.

• Incorporate Healthy Fats: Add healthy fats like avocado, nuts, seeds, and olive oil to your meals. Avoid processed foods and harmfulseed oils.

• Incorporate Intermittent Fasting: Combine your dietary approach with intermittent fasting (e.g., 16:8 fasting, where you fast for 16 hours and eat within an 8-hour window). Intermittent fasting can help stabilize blood sugar levels and improve insulin sensitivity.

3. Incorporate Regular Exercise, Especially Strength Training

Physical activity can lower blood sugar levels by improving insulin sensitivity, and strength training is particularly effective in this regard. Incorporate strength training exercises such as weightlifting, resistance band exercises, or bodyweight exercises like squats, push-ups, and lunges. Strength training helps build muscle mass, which enhances your body’s ability to use glucose effectively and reduce insulin resistance.

You may choose to combine strength training with other forms of physical activity like high-intensity interval training (HIIT) for optimal results.

Cardiovascular fitness is also important, but I suggest you spend three or fur times as much time weekly on strength training as on cardiovascular exercise. Even if only spending four or five hours a week working out, you can take this approach  and still meet the American Heart Association Guidelines for Cardiovascular Fitness.

4. Manage Stress and Sleep

Chronic stress and poor sleep can negatively impact blood sugar levels. Ensure you’re getting 7-9 hours of quality sleep per night. You can complement your CGM use by wearing other wearable devices to track your sleep.

5. Work with a CGM Health Coach

Share your CGM data with a CGM health coach who specializes in helping individuals reverse prediabetes. They can provide personalized recommendations to fine-tune your approach, optimize your lifestyle, and help you address issues like insulin resistance effectively.

Success Stories and Evidence

Studies have shown that lifestyle interventions, including diet and exercise, can reduce the risk of progressing to type 2 diabetes by up to 72%. Combining these interventions with CGM technology can amplify results by providing actionable insights and personalized feedback. Many individuals who adopt this approach successfully reverse their prediabetes and avoid ever progressing to type 2 diabetes.

Tips for Success

• Stay Consistent: Wear your CGM as directed and log your meals, activities, and stress levels for a comprehensive view. A food tracking app like “Carb Manager” can be helpful.

• Celebrate Small Wins: Every improvement, no matter how small, is a step toward better health.

• Stay Motivated: Remind yourself of your long-term health goals and the benefits of reversing prediabetes.

Final Thoughts

Reversing prediabetes is a journey, and a CGM can be your guide. By providing real-time insights into your blood sugar levels, a CGM empowers you to make informed decisions that lead to lasting health improvements. Combine this powerful tool with a low-carb, high-protein diet, intermittent fasting, and strength training to take control of your health and prevent the progression to type 2 diabetes.

Your health is in your hands—and with a CGM, you have the tools to succeed.

Learn more about the benefits of using a CGM by reviewing the other blogs and videos on this website. CGM-Doctor.com offers plenty of educational videos on how to use CGMs effectively, including tips on reversing prediabetes with a CGM.  You may also purchase an over-the-counter CGM for the lowest price on the market on this website. We also can connect you with a health coach who specializes in helping patients transition off GLP-1s using a CGM. Information on my book on CGMs is also available.

About Dr. Paul Kolodzik

Paul Kolodzik, MD, FACEP, FASAM, has provided weight loss and wellness services to patients for the last decade. His practice focuses on reversing insulin resistance to achieve weight loss and improved health. This treatment approach not only assists patients in progressing toward their ideal weight, but also prevents and reverses selected disease processes such as diabetes, pre-diabetes, insulin resistance, hypertension, high cholesterol, fatty liver disease, GERD and sleep apnea. Through the use of a CGMs to achieve weight loss and reverse disease he has assisted over a thousand patients in achieving better health.