Why Protein (and a CGM) Might Be the Best Health Tools You're Not Using Yet

Why Protein (and a CGM) Might Be the Best Health Tools You're Not Using Yet

Suppose there’s one nutrient that consistently shows up as underrated in everyday nutrition. In that case, it’s protein—and pairing it with a Continuous Glucose Monitor (CGM) might be the insight your body has been waiting for.

Why Protein Matters More Than You Think

Protein isn’t just for bodybuilders. It plays a major role in:

• Supporting lean muscle mass (especially important as we age)
• Reducing cravings by helping you feel full longer
• Stabilizing blood sugar when paired with carbohydrates

I recommend aiming for 75–100% of your goal body weight in grams of protein per day. For example, if your goal weight is 140 lbs, target 105–140 grams of protein daily. This is often more than people are used to eating, but it’s entirely doable with a little planning.

Easy Ways to Hit Your Protein Goals

Getting enough protein doesn’t mean eating grilled chicken all day (though that works too!). Here are simple ways to increase protein:

• Protein shakes – great in the morning or evening; I’ve personally started using a shake before bed and noticed it stabilized my overnight glucose levels. While wearing a CGM, I realized that my blood sugar would drop about 2 hours after dinner. When I drank a protein shake before getting ready for bed, my blood sugar normalized quickly, stayed more even, and I slept better. My favorites right now are Jocko Molk, Fairlife Corepower, and Chike Protein Coffee.
• Protein bars – convenient for on-the-go or post-workout. I advise patients to stick them in their desk drawer just in case! I like the Barebells and Aloha brands
• Whole foods – like eggs, Greek yogurt, meats, cottage cheese, tofu, beans, lentils, and protein pasta. These foods are easy to get 20-30 grams per serving. 

How a CGM Can Help You See the Difference

Wearing a Continuous Glucose Monitor (CGM) takes the guesswork out of how food affects your body. You can see in real time:

• How balanced your meals are
• What specific foods cause spikes or dips
• How stress, sleep, and movement impact your blood sugar

Without the CGM, I never would have known just how much my nighttime glucose is impacted by my dinner choices. Even an expert needs a lesson now and then…

The Takeaway

Prioritize protein throughout your day—for muscle growth, better blood sugar control, energy, and appetite regulation. And if you really want to personalize your health, use a CGM to see how your choices affect your body in real time. It’s an incredibly powerful and surprisingly motivating tool. 

We now carry Stelo continuous blood glucose monitors in the office. It’s just $99 per month. My background in nutrition, functional medicine, and as a certified diabetes educator coupled with your awareness by using a CGM is a surefire way to get your health on track!