The Dr. Gundry Podcast

Episode Title: Should EVERYONE use a Continuous Glucose Monitor? - Dr. G's Quick Health Tip | EP 377.B
Host: Dr. Steven Gundry
Date: November 13, 2025

Episode Overview

In this episode, Dr. Steven Gundry explores the growing trend of using Continuous Glucose Monitors (CGMs) not just for people with diabetes but as a broader tool for metabolic health and diet personalization. He investigates whether these devices are universally beneficial, evaluates their cost and accessibility, and offers his nuanced take on how data from CGMs might fit into a long-term healthy lifestyle—especially considering the latest FDA approvals for over-the-counter access.

Key Discussion Points & Insights

1. The Rise and Role of CGMs (Continuous Glucose Monitors)

• Definition & Mechanism:
  Dr. Gundry explains how CGMs work:
  • Small sensor/needle under the skin, worn with a patch
  • Continuously measures glucose in the interstitial fluid and sends the data to a device or smartphone
  • Provides real-time trend updates ([01:05])
• Historical Use:
  Originally for diabetics to avoid frequent finger-pricking. Many relied on how they felt rather than concrete, frequent measurements—missing periods of high blood sugar and reducing effective management.

2. Potential Benefits of CGMs for Everyone

• Metabolic Health:
  Citing a "Cell Metabolism" study, Dr. Gundry notes even non-diabetics can have significant glucose spikes after meals, possibly contributing to metabolic disorders ([03:10]).

  “You can find the foods that cause these spikes and then make dietary adjustments over time to minimize those spikes.” — Dr. Gundry ([03:37])

• Weight Management:
  Reference to "The Journal of Nutrition"—stable glucose reduces cravings and prevents overeating. Personalized dietary plans are possible by understanding specific food responses ([03:57]).
• Energy & Mood Stability:
  Dr. Gundry discusses well-known “sugar tantrums” in children and mood/energy fluctuations in adults due to blood sugar ([04:16]). Tracking this with wearables could help spot patterns.

3. Recent Changes in CGM Accessibility

• Regulation Update:
  FDA's approval of the first over-the-counter CGM (Dexcom Stelo, no prescription needed), expected to cost about $90/month (~$3/day), making CGMs more accessible for wellness-minded consumers ([05:39]).

  “That's quite frankly less than a cup of coffee for this information. So that's really going to change the entire field.” — Dr. Gundry ([05:49])

4. Personalized Responses & Practical Use Cases

• Dr. Gundry recounts an example from Professor Tim Spector (of Zoe) showing individual differences:
  • Tim's wife is highly carb-tolerant; he isn’t—eating the same test meal leads to radically different glucose and insulin spikes for them ([07:43]).
  • Key insight: Once you know your own response to foods, continuous monitoring is largely unnecessary for most.

  “Once he learned what his response to this test meal, he doesn't need any more continuous glucose monitoring … Same way with his wife, she knows what's going to happen to her.” — Dr. Gundry ([08:26])

5. Do You Need to Monitor Forever? (Limits to Data Obsession)

• Dr. Gundry stresses not to become obsessed with constant bio-tracking:
  • Cites a study comparing the timing of carb-heavy meals and the Mediterranean diet—timing doesn’t matter as much as overall dietary pattern.
  • Agreement with Dr. Michael Greger: Just because you can monitor, doesn’t mean you should obsess ([10:23]).
• Wearables as “entertainment value”:
  • Dr. Gundry jokes about using two sleep trackers (Oura Ring and WHOOP) that often disagree, and picking whichever result flatters him ([11:30]).

  “My point is, these things are useful up to a point. … you can get carried away with focusing instantaneously on, ‘Oh my gosh, my blood Sugar went up 20 points and I'm gonna die.’ That's not what's going to happen.” — Dr. Gundry ([12:00])

Notable Quotes & Memorable Moments

• On Democratized Access:

  “It's a brand new world we're entering and it's maybe well worth your time to buy it once, track for a month, test which foods are your friends, test which foods are not your friends. But quite frankly, all you gotta do is follow the Plant Paradox program ... and don't worry about it, it will take care of itself.” — Dr. Gundry ([12:27])

• On Limitations:

  “Just because you know what's going to spike your blood sugar doesn't mean you have to keep working [keep] wearing this to kind of fixate on this.” — Dr. Gundry ([10:50])

• Biohacking Satire:

  “I wear them for entertainment value because they totally disagree with each other.” (on having two sleep trackers) — Dr. Gundry ([11:42])

Timestamps for Important Segments

• [01:05] — What is a CGM? How do they work?
• [03:10] — Benefits for non-diabetics: Finding metabolic triggers
• [05:39] — Over-the-counter FDA approval and price point
• [07:43] — Individual glucose response story (Tim Spector & Zoe)
• [09:30] — Should you wear a CGM long-term? Study on carbs and diet timing
• [11:30] — “Entertainment value” of wearables and not getting obsessed
• [12:27] — Takeaway message: Use for a month, learn, and move on

Conclusion & Takeaway

Dr. Gundry concludes that while CGMs can be a powerful tool for personalizing nutrition, understanding metabolic responses, and managing energy and weight, their best use for most healthy individuals is short-term:
Try it for a month, learn your unique meal responses, and move forward following a balanced diet such as his Plant Paradox plan or the Mediterranean diet. Obsession with real-time data from wearables is neither necessary nor beneficial for long-term health and happiness.

Episode tone: Casual, informative, slightly humorous in his critiques of health tech trends, and reassuring about not overcomplicating your path to wellness.