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76: Using a Continuous Glucose Monitor (CGM) to Improve Insulin Sensitivity with Dr. Bikman

Learn more about becoming an Insider on my website: https://www.benbikman.com This week’s episode of The Metabolic Classroom focuses on the potential of continuous glucose monitors (CGMs) as a valuable tool not only for individuals with diabetes but also for anyone interested in gaining deeper insights into their metabolic health. CGMs, which measure glucose levels continuously by detecting interstitial glucose, provide real-time feedback on how diet, exercise, stress, and sleep impact blood sugar, making them useful beyond their traditional application for managing diabetes. Dr. Bikman highlights studies that showcase the variability in individual glucose responses to the same foods, which can be attributed to factors like gut microbiome composition. Ben cites a prominent 2015 study from Israel that revealed individuals’ glucose reactions to identical foods varied widely, showing the personal nature of glycemic responses and the role of CGMs in helping people manage their blood glucose variability. Another study, from Stanford University, further illustrates how CGMs can reveal “hidden” glucose spikes, leading people to make more informed dietary and lifestyle decisions. Dr. Bikman touches on the idea that, beyond personal use, CGMs have clinical benefits as well. Studies from the Scripps Research Institute and the Framingham Heart Study show that CGMs can detect early signs of prediabetes and diabetes in individuals who may otherwise go undiagnosed, providing a valuable tool for early intervention. While there are critiques about CGMs, including concerns about potential overemphasis on glucose levels, costs, and possible psychological impacts, Dr. Bikman asserts that the advantages—such as improving insulin sensitivity, reducing glycemic variability, and empowering users to make healthier choices—outweigh these concerns. Ben concludes by encouraging those curious about their metabolic health to consider CGMs as a practical tool for self-monitoring, with potential for significant long-term health benefits. 00:00 - Introduction to Continuous Glucose Monitors (CGMs) 01:02 - CGMs Beyond Diabetes: Why They Matter 02:01 - How CGMs Work: Measuring Interstitial Glucose 03:06 - Personalized Glucose Responses to Food 03:57 - The 2015 Study on Individual Glucose Variability 05:06 - Microbiome and Glucose Response: Key Findings 07:26 - Stanford's Diamond Study: Hidden Glucose Spikes 08:27 - The Clinical Value of CGMs in Early Detection 10:28 - Study from Scripps: CGMs Identifying Undiagnosed Diabetes 11:57 - CGMs vs. Traditional Fasting Glucose Tests 12:55 - Common Criticisms of CGM Use in Non-Diabetics 15:59 - Cost, Accessibility, and Psychological Considerations 17:14 - Benefits of CGMs for Insulin Sensitivity and Lifestyle Choices 18:22 - How Real-Time Feedback Encourages Healthier Choices 19:40 - Getting Started with CGMs and Self-Monitoring Tips 20:47 - Dr. Bikman’s Personal Insights from Using a CGM 22:50 - Summary: Why CGMs Are Worth Considering for All visit: https://www.insuliniq.com Ben’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/1BA884 Ben’s favorite meal-replacement shake: https://gethlth.com (discount: BEN10) Ben’s favorite electrolytes (and more): https://redmond.life (discount: BEN15) Ben’s favorite allulose source: https://rxsugar.com (discount: BEN20) Ben’s favorite health check-up for women: https://choosejoi.co/drben15 (discount: DRBEN15) Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15) Ben’s favorite exogenous ketone: https://www.americanketone.com (discount: Ben10) Show Notes/References: Due to YouTube’s character length constraints, references are not posted here. However, for a complete list, we respond quickly. Please email: [email protected] with your request, and be sure to mention which Metabolic Classroom episode you are referring to, which in this case is “Episode 76 - Using a Continuous Glucose Monitor (CGM) to Help You Improve Insulin Sensitivity”. #InsulinResistance #CGM #MetabolicHealth #BloodSugar #DrBenBikman #ContinuousGlucoseMonitor #InsulinSensitivity #GlycemicVariability #Microbiome #Prediabetes #SelfMonitoring #HealthTech #DiabetesPrevention #MetabolicInsights #NutritionalScience #Hyperglycemia #Glycation #HealthOptimization