CGM (Continuous Glucose Monitor)
See your glucose minute-by-minute for 14 days, not just at a finger-prick
Definition
A CGM (Continuous Glucose Monitor) is a small subcutaneous sensor (FreeStyle Libre, Dexcom G7, Linx) that measures interstitial glucose every 1-5 minutes for 10-14 days, transmitting real-time data to the smartphone. Although originally designed for diabetics, its use in non-diabetic people has become one of the most powerful longevity biomarkers: it reveals the real impact of each meal, exercise, sleep, and stress on blood glucose, identifying unsuspected spikes that accelerate glycation and insulin resistance.
Detailed explanation
Key metrics to monitor on a CGM for longevity optimisation:
Fasting glucose: optimal target 70-85 mg/dL (not just <100). Daily mean glucose: target <100 mg/dL in healthy people. Time in range (70-140 mg/dL): >95% in non-diabetics. Glycaemic variability (coefficient of variation): <15% is optimal. Postprandial peak: ideally <140 mg/dL at 60-90 min after eating. Postprandial AUC: quantifies the total response.
The CGM reveals individual facts: two people can respond oppositely to the same food — one tolerates pasta well while another spikes to 180 mg/dL. This personal variability is the basis of the Weizmann Institute's 'Personalized Nutrition Project' (Segal & Elinav, 2015), which showed that the personalised response algorithm predicts postprandial glycaemia much better than universal glycaemic indices.
In Spain CGM use in non-diabetics is growing with brands like Levels, Veri, and January AI. A 14-day sensor costs €50-80. For longevity protocols, at least 1 month per year of monitoring is recommended.
Scientific sources
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