Additional Insights from Continuous Glucose Monitors (CGMs)
If you're already using a Continuous Glucose Monitor (CGM), you probably know that it tracks your blood sugar levels in real-time. However, the true power of a CGM lies beyond just numbers on a graph. It’s about what those numbers can tell you about your lifestyle, diet, exercise, and metabolic health.
What do advanced insights do CGMs offer and how can they help you optimize for longevity and well-being?
More Than Just a Glucose Reading
CGMs provide much more than a snapshot of your blood sugar. They give you access to a range of metrics, which include the following:
Time in Range (TIR)
Area Under the Curve (AUC)
Delta (glucose spike range)
What are these metrics? These metrics allow you to decode how your body responds to what you eat, how you move, and how you manage stress and sleep.
Time in Range (TIR)
The American Diabetes Association (ADA) has included TIR in its recommendations for assessing overall glucose levels. Think of TIR as your daily metabolic scorecard. TIR refers to the percentage of time your glucose stays within a healthy range, which is: > 70% of readings should ideally be between: 3.9 - 10.0 mmol/L or 70 - 180 mg/dL..
TIR is a more dynamic marker than a single fasting glucose reading or even HbA1c. This is because TIR captures the high, low and within-range values that defines daily life with diabetes. It provides a cause-and-effect understanding of your blood sugar.
Why it Matters
For people with Type 1 Diabetes (T1DM), TIR is important in reducing complications. Even small improvements in TIR can reduce the risk of retinopathy and other long-term issues.
For those with prediabetes or Type 2 Diabetes (T2DM), TIR can help detect patterns and improve insulin sensitivity with lifestyle changes.
For health optimisers, if you're looking to age well and optimise metabolic health, TIR gives you a real-time feedback loop to experiment with diet, sleep, and exercise.
A high TIR is also associated with better longevity and a lower risk of metabolic syndrome.
One Underrated Insight: How Long Your Blood Sugar Takes to Drop
The duration it takes for your blood glucose to return to baseline after a meal can reflect your insulin sensitivity and how well your body handles carbs. A faster return to baseline usually means better metabolic flexibility.
Area Under the Curve (AUC): The Glucose Load Over Time
While TIR focuses on the duration within range, Area Under the Curve (AUC) measures how long it takes for your body to use or store glucose after a set period following a meal. It quantifies how much and how long your glucose is elevated, which is an important marker of postprandial (after-meal) response. Research shows that one should aim for minimal AUC.
Delta: Measuring the Spike
Delta refers to the difference between your highest and lowest glucose levels in a given time window (especially after meals). It’s a straightforward way to see how your body reacts to food.
Large deltas = sharp glucose spikes → can lead to energy crashes, increased fat storage, and insulin resistance.
Smaller deltas = more stable energy and mood → and higher TIR.
Tracking delta helps you “flatten the curve,” a popular phrase in the longevity world. Flattening your glucose curve means fewer peaks and crashes, which translates to more stable energy and better metabolic outcomes.
What These Metrics Mean for You
With CGM insights like TIR, AUC, and delta, you can start to understand how your unique body responds to:
Meals: Which meals keep you in range? Which ones spike you the most? This helps guide better food choices and meal timing.
Exercise: Movement, especially after meals, can significantly reduce glucose spikes.
Sleep & Stress: Poor sleep and high stress levels can increase glucose variability, even if your diet is clean.
Lifestyle Planning: These metrics help you tailor your routine to support better metabolic health and long-term vitality.
Why This Matters
Your blood sugar patterns aren't just about avoiding diabetes, they’re windows into how well your body is functioning right now. TIR and glucose variability have been linked to inflammation, cardiovascular health, cognitive function, and even longevity.
The more consistent your glucose, the less metabolic strain your body is under. And the more you understand your body’s patterns, the more informed your choices can be, whether it’s skipping that late-night snack, timing your workouts, or rethinking your breakfast.
Need Help Interpreting Your CGM Data?
You don’t have to figure it all out on your own. With NOVI Assessment Max, you’ll get more than numbers, we’ll help you connect the dots between your glucose data, lifestyle habits, and long-term health goals. Our team can also guide you through other key metrics to look into including: insulin levels, lipid profiles, body composition, inflammation markers, and more.
Ready to go beyond the basics? Let’s unlock the full story behind your CGM data. Learn more about NOVI Assessment Max and start making data-driven decisions for your health and longevity.