Are continuous glucose monitors worth the hype?

I’m always experimenting with new tools that can provide deeper insights into health - not only because I'm curious, but also because I always test drive products before I recommend them to my clients. So recently, I embarked on a two-week trial with Lingo, a continuous glucose monitor (CGM) that tracks blood sugar levels in real time.

Having been diagnosed with PCOS in my late 20s and being only too aware of the blood sugar issues that come with such a diagnosis (oh hi insulin resistance), my goal was to understand how my body responds to different foods and activities.

What I learned was both eye-opening and empowering. In this blog, I’ll share why tracking blood sugar is so important, especially for fertility, and the key takeaways from my personal experience.

Why blood sugar matters

Blood sugar, or glucose, is the body’s primary source of energy. It comes from the carbohydrates we eat, which are broken down into glucose molecules as part of the digestive process and absorbed into the bloodstream. Once in the blood, glucose is transported to cells throughout the body, where it is used for energy or stored for later use.

To keep blood sugar levels within a healthy range, the body relies on insulin, a hormone produced by the pancreas. Insulin helps cells absorb glucose (it's a bit like the key that helps glucose get into the cells) and keeps excess sugar from accumulating in the bloodstream. However, when blood sugar fluctuates too much or stays elevated for extended periods, it can lead to insulin resistance, a condition in which the body’s cells become less responsive to insulin. Over time, this can contribute to metabolic issues, weight gain, and increased risk of Type 2 diabetes.

For women with PCOS (me included), insulin resistance is a major concern. PCOS affects hormone balance, ovulation, and fertility, and high insulin levels can exacerbate symptoms like weight gain, acne, and irregular periods. Which is why keeping blood sugar levels steady is extra important as it can help improve hormonal balance, reduce inflammation, and support reproductive health.

How blood sugar affects fertility

Blood sugar and insulin levels have a direct impact on reproductive hormones. High insulin levels can cause the ovaries to produce excess androgens (male hormones), which in turn can result in irregular or absent ovulation. This is why women with insulin resistance often struggle with irregular cycles and fertility issues. But the good news is that by learning how to manage our blood sugar levels efficiently, women with PCOS (and those without!) can create a more stable hormonal environment, to help improve their chances of conception and overall reproductive health.

My key takeaways from the two week trial

What I really loved about the Lingo was that I could see in real time how my daily habits (the foods I ate, movement, sleep, stress etc) impacted my blood sugar levels. As a nutritionist I know that what I eat is balanced and well put together (for the most part anyway - we're all human right!?) but I learned so much about my body and how it processes blood sugar. Here are my biggest takeaways:

Movement after meals is essential

One of the simplest yet most effective strategies I discovered was the impact of movement after eating. Even a 10-15 minute walk significantly reduced my post-meal glucose spikes. This is because physical activity helps the muscles absorb glucose for immediate energy needs, preventing an excessive insulin release. I always knew the benefit of movement after meals, but seeing just how much of a difference it makes when done consistently blew my mind.

Sugar, even when paired with protein, can still cause glucose spikes

We know that pairing sugary foods with plenty of protein, fibre and healthy fats helps to slow down the release of glucose into the bloodstream, supporting overall steadier blood sugar levels. And yet, for me personally, even small amounts of sugar led to a sharp increase in glucose levels. This was especially true for foods like fruits or honey, even when consumed as part of a balanced meal. It reinforced the importance of being mindful about total carbohydrate intake, not just the type of sugar consumed or what you consume it with.

Lingo was a powerful motivator

One of the biggest takeaways from my trial was just how much using Lingo motivated me to consistently move after meals and be even more mindful of what I eat and how I eat it. Seeing real-time feedback on how my choices impacted my blood sugar made me far more conscious of my habits. This extra layer of awareness, alongside Lingo's handy reminders, encouraged me to make healthier decisions consistently, reinforcing the importance of glucose tracking as a tool for long-term health improvement.

Final thoughts: would I recommend tracking blood sugar?

Absolutely! Whether you have PCOS, fertility concerns, or simply want to improve your overall health and wellbeing, tracking blood sugar can provide valuable insights. Even if you don’t use a CGM long-term, short-term tracking can help identify patterns and empower you to make informed dietary and lifestyle choices.

For me, my Lingo trial reinforced the importance of movement, mindful carb consumption, and personalised nutrition (because we're all different and react to foods differently). I'm not affiliated with Lingo but if you're considering testing blood sugar tracking, I would highly recommend it.