Hunger is your body’s natural way of signaling that it needs fuel and nourishment. However, in today’s fast-paced world, many people have become disconnected from their hunger cues, often noticing hunger only when they are extremely hungry or experiencing energy crashes.
Using a Continuous Glucose Monitor (CGM) provides a unique opportunity to tune into your body’s signals and better understand how hunger and blood glucose levels are connected.
1️⃣ Recognising Hunger Cues with a CGM
Your CGM can help you identify patterns between hunger, blood glucose levels, and food choices. Here’s what to look for:
Frequent low blood glucose readings? You may be going too long between meals or need to adjust the composition of your meals.
Eating when you're slightly hungry? This helps prevent extreme hunger, which often leads to quick-fix food choices (like high-sugar or high-fat snacks) that can spike glucose levels.
Waiting until you're starving? Your brain is more likely to crave fast-digesting carbs and high-calorie foods to quickly boost glucose levels, leading to possible glucose spikes and crashes.
💡 Aim to eat when you notice subtle hunger cues, rather than waiting until you're ravenous.
2️⃣ Using Your CGM to Fine-Tune Your Eating Patterns
Before eating, take a moment to observe both your hunger levels and your CGM reading.
Are you slightly hungry with moderate glucose levels? A small, balanced meal may be enough to keep you satisfied without spiking glucose.
Are you very hungry with low glucose levels? Your body may need a more substantial meal with protein, fiber, and healthy fats to stabilize blood sugar.
By assessing both physical hunger cues and glucose data, you can better understand how much food your body actually needs—reducing the risk of overeating and large glucose fluctuations.
3️⃣ Why This Approach Helps
Prevents extreme hunger – Reduces the likelihood of reaching for high-sugar, quick-fix foods.
Encourages mindful eating – Helps you listen to your body's needs rather than eating out of habit.
Promotes stable glucose levels – Eating balanced meals at the right time helps avoid extreme highs and lows.
Develops long-term intuition – Even when you're not wearing a CGM, you’ll have a better understanding of how to respond to hunger cues effectively.
Final Thoughts
Your CGM is a powerful tool that can help you become more attuned to your hunger cues and glucose responses. By practicing mindful eating and responding to hunger appropriately, you can create a healthy relationship with food and support your metabolic health.
💡 Use your CGM data to learn what works best for your body—so even without it, you'll know how to nourish yourself in a way that keeps you feeling your best!