I want to see some user reviews of these, because I want to get a CGM come November, as that’s when I’ll start my big polypharmacy push. I’m going to stagger the meds, so I can monitor the impact of each on BG, first bempedoic acid + ezetimibe, acarbose, then empagliflozin, then rapa, monitoring all along. It’ll take about a year or so before I’m comfortable that I know how my body is responding to all these meds.
That means I’ll be wearing a CGM for some 12-18 months. So I want to be sure I’m getting something that’s both accurate and convenient at a reasonable cost.
How do these OTC CGMs differ from their current top prescription devices?
Following up on CronusTempi’s post: I am also thinking about getting a CGM. A concern: how well do they stay adhered if you swim laps regularly (3 times per week) as I do? What about sauna, hot whirlpool/spa? Would appreciate having others’ experience with CGM’s, tips, what to look out for. EG The Stelos measures every 15 minutes, not 5. Is that important?
I placed my order this morning. I hope the sensors are better than their website. I was unable to establish an account using my phone. Using a PC I was able to create an account and order, but the site is poorly designed, and the steps are redundant.
Ive tried the freestyle 2 before, and they stay on OK, for someone who does a lot of exercise. I dont swim, so I would imagine they’d last less time. However with a cycle and maybe a run every day/every other day, it lasted around 10 days before it’d start to get a bit itchy and the tape would start peeling. Absolutely this is with a tegaderm over it also, to keep it in place better.
Why in the world would you need a transparent cover patch for a CGM? Just search on Amazon(or anywhere) for “CGM cover patch” and you’ll see a ton of non-transparent ones much cheaper.
And I know it’s rude to say but “Use the SEARCH, Luke!” There’s loads of good info here on the forum about CGMs - their accuracy, using finger pricks to calibrate, etc.
Also on the 15 min updates vs 5…Reddit user says “Currently wearing a Stelo and using the app . It tracks blood glucose every five minutes in the graph, but only shows you the most recent in 15 minute increments.” https://www.reddit.com/r/dexcom/comments/1f1mlfh/stelo_is_now_live/
The Stelo uses the same hardware as the Dexcom G7 so you can expect the same accuracy.
One of the interesting tidbits that I had missed and discovered with the search here for CGM is this - tech for continuous glucose monitoring with a non-invasive device (like a watch) that you could take off and on.
I have tried a CGM recently. I did have a problem keeping it on my arm. If you do physical activity with intense sweating it will come easily. 1st monitor lasted about 3 days on my arm. 2nd monitor lasted about 5 days. Have not used the 3rd monitor yet. Waiting for the cool weather in the fall to see if I can make it the 10 days with one on my arm. I did find the feed back interesting.
In my experience, during general living conditions, the new freestyle libre 3 stays adhered much better than the newer dexcom. (Not the brand new non rx dexcom). Dexcom even provides and additional sticker to place on top in order to help the cause.
I get them, ahem, foc. You are right though, tegaderm to buy online is probably overkill with cheaper alternative available. I will say though that 3M products tend to provide much superior adherence so if you get anything, get ones with that glue incorporated into the cover.
One important thing to note is that you’ll need to select a “target range” for your glucose measurements to stay inside, based on whether or not you’ve been diagnosed with diabetes or prediabetes. The target range for Type 2 diabetes goes up to 180 milligrams per deciliter and appears to be the standard range doctors use for looking at glucose across all populations. People withoutType 2 diabetes or prediabetes will be given a lower target range to stay beneath during most of the day at 140 mg/dL.
Much of my concern and confusion throughout this whole process comes to how often my glucose levels should exceed 140 mg/dL, which is the target limit for people without Type 2 diabetes. While the past couple of weeks I’ve been more aligned with the suggested goal of spending 96% of time in the “green,” I definitely can’t say it’s been that way from the jump.
Basically, I’ve been trying to find out whether I should be worried about insulin resistance, which is when the body doesn’t respond as well to the blood sugar regulating hormone. If left unchecked, insulin resistance leads to Type 2 diabetes, which is associated with other health problems.
What tracking my blood sugar with the Stelo taught me
I learned there are still a lot of questions we don’t have answers for when tracking glucose in the general population. For example, how meaningful are the differences in terms of long-term health or overall wellness between people with varying glucose levels or spikes? Health guidance around blood sugar seems to revolve around “disease” vs. “no disease.”
From a public health standpoint, more people wearing glucose monitors will encourage more research and help inform what it means to be “metabolically healthy” – a goal post I still don’t feel confident is sturdy enough at the end of writing this review.
Anyone try the Stelo or Lingo yet? Are they both good enough?
I ask because I haven’t been able to get a libre 3 for over a month, so I might give up and just order one of those while I wait for the issue to be resolved.
Yes, I tried the Lingo, twice, absolute garbage, off by 30-40 points when I validated it against vein test at UCLA. Absurd readings at all times, and the app is trash as well. Like a moron I bought the $249 6 sensor version and now 4 of them are sitting in a drawer. But that’s just my experience, yours may be different.
I’m afraid my guess is no better. Re: libre 3 - theoretically libre 3 should be better than the lingo, because the lingo uses the libre 2 sensor which is less accurate than the libre 3. However the accuracy differences between these two sensors are pretty modest, and if you have inaccuracies on the order of 30-40 points, that’s just noise.
I have not used the dexcom product, but reports seem to indicate they are fairly similar when it comes to accuracy. There are other considerations, like price, size, quality of attachment and app, all of which seem to slightly favor the lingo (which is why I picked it), but that’s on paper, individual preferences are key, and also on paper the app for lingo is better, but as I experienced it, it’s complete garbage, where almost none of the features actually work… big on promises, sh|t on delivery.
I don’t know, I’m completely disenchanted with my CGM experience so far. But then again a ton of people use them, and are happy, at least with the Rx versions. I must say, I am stunned by the apparent low expectations of many users, where they just accept what to me would be shockingly bad error margins - my fingerprick monitor has an 8% error margin (validated at a UCLA vein reading), which I think is not great, but what seems acceptable in the CGM world is just mindboggling… I cannot see any value in readings so wide of the mark - may as well make random guesses and you’ll be more accurate. I don’t get it.
But that’s just me. It’s possible that my interstitial glucose levels are very nonstandard and deviate from serum by many more SDs than in the general population. Or I got two bum sensors in a row. I guess I could try again at some point, but I’m not in a hurry. Bottom line, I’m an N=1, and your experience might be very different, so I can’t really tell you what to pick. What I would definitely recommend is always validating it against a good fingerprick monitor, otherwise you really don’t know what you’re getting. Good luck!
FYI, You can get 15% off Lingo with code THANKFUL15 (for 2- and 4-week plans). Offer ends 12/3/24.
There is another code: FREAKONOMICS for 10% off. I’m not sure if there is an expiration date for this one.
I’ve been using Lingo since early September and I learned a lot from using it. If anyone wants to try it, I recommend the 4-week plan because 2 weeks is not enough time.
Speaking of CGMs, here is a short clip about using them to verify that taking a little vinegar before a high-carb meal like pizza really does lower glucose spike (and normally these spikes last a long time):
It’s a recording by this guy, posted to a different channel:
He does lots of n=1 tests of the effect of different foods on his blood glucose.
Anyways, it seems that this single test result showed positive benefits. Of course he would have to do many more tests with and without vinegar to know if it’s having much effect.
There is a new “Reverse Aging Revolution” video that claims vinegar lowers blood sugar by 40%:
Incidentally, Novos chews contains a nice blend of things: Apple Cider Vinegar (Acetic Acid), Trehalose, Nattokinase, Rutin, Lutein, Zeaxanthin, and Inulin.
The provided transcript posits vinegar (acetic acid) as a functional “postbiotic” supplement with significant potential for metabolic regulation, specifically in the context of Type 2 Diabetes (T2D) and pre-diabetes. The core thesis centers on the ability of acetic acid to flatten postprandial glucose spikes by approximately 40% when consumed alongside starch-heavy meals. This mechanism is attributed to two primary factors: the inhibition of carbohydrate-digesting enzymes (disaccharidases) and the slowing of gastric emptying. Beyond acute glycemic control, the speaker argues for systemic benefits, including reductions in Hemoglobin A1C (HbA1c), fasting glucose, and potentially improved lipid profiles (triglycerides/cholesterol).
From a clinical analyst perspective, the classification of vinegar as a “postbiotic” is technically accurate; acetic acid is a primary short-chain fatty acid (SCFA) typically produced by the fermentation of dietary fiber by the gut microbiome. By ingesting vinegar directly, a user effectively bypasses the requisite microbial fermentation phase, delivering the metabolite directly to the systemic circulation.
Current clinical data (2022–2026) largely supports the glycemic claims, though the magnitude of effect in broader meta-analyses is more conservative (20–30%) compared to the 40% figure cited. The evidence for cardiovascular benefits (blood pressure and lipids) remains secondary and less robust than the glycemic data. Emerging research into the “gut-brain axis” suggests a potential role for acetic acid in modulating mood via metabolic pathways, though this remains in the experimental tier due to small sample sizes and specific study contexts.
The primary translational gap exists in the delivery format. While liquid vinegar is effective, its impact on tooth enamel and esophageal tissue necessitates strict dilution protocols. Furthermore, the “interference” with gastric emptying may contraindicate use in patients with gastroparesis. Overall, acetic acid represents a low-cost, high-leverage tool for metabolic optimization, provided it is utilized as a tactical adjunct to—rather than a substitute for—foundational nutritional strategies.
II. Insight Bullets
Postbiotic Bypass: Vinegar functions as a direct delivery system for acetic acid, a key SCFA that normally requires fiber fermentation.
Enzyme Inhibition: Acetic acid interferes with disaccharidases (sucrase, maltase) in the small intestine, slowing starch-to-glucose conversion.
Gastric Deceleration: Acetic acid delays the rate at which food leaves the stomach, naturally smoothing the glucose entry curve.
Glycemic Attenuation: Clinical evidence confirms a 20–30% reduction in post-meal glucose spikes in insulin-resistant populations.
HbA1c Modulation: Consistent use (8–12 weeks) is associated with statistically significant reductions in long-term glycemic markers.
AMPK Activation: Preliminary data suggests acetic acid may activate the AMPK pathway, potentially increasing fatty acid oxidation.
Insulin Sensitivity: Acute ingestion improves tissue sensitivity to insulin, aiding in glucose clearance.
Lipid Profiles: Minor but consistent reductions in triglycerides and LDL cholesterol are observed in diabetic cohorts.
Mood Correlation: Emerging RCTs suggest a reduction in depression symptoms, potentially linked to altered urinary metabolites and metabolic signaling.
Weight Management: Weight loss effects are statistically significant but clinically modest (approx. 2–4 lbs over 12 weeks).
Protocol Specificity: Optimal timing is 15–20 minutes before a meal or with the “first bites” of a starch-containing meal.
Dose Response: The standard clinical dose is 15–30 ml (1–2 tablespoons) diluted in at least 8 oz of water.
Safety Threshold: Acetic acid concentration is strictly regulated due to potential toxicity at high levels (glacial acetic acid).
Enamel Risk: Undiluted vinegar or high-frequency exposure can lead to permanent dental erosion.
Gastroparesis Warning: Individuals with delayed gastric emptying (common in long-term T2D) may see worsened symptoms.
Satiety Mechanism: Some weight loss may be secondary to mild nausea or the “fullness” feeling from delayed emptying.
Metformin Synergy: Some studies indicate vinegar may potentiate the glucose-lowering effects of Metformin.
Liquid vs. Pill: Current data suggests liquid vinegar is more effective than most encapsulated or gummy versions.
Gummy Caveat: Most vinegar gummies contain added sugars that may negate the metabolic benefits of the acetic acid.
III. Adversarial Claims & Evidence Table
Claim from Video
Speaker’s Evidence
Scientific Reality (Current Data)
Evidence Grade
Verdict
40% reduction in postprandial glucose.
Internal/Published Study.
Meta-analyses show a 20-30% reduction in insulin-resistant subjects. Wander et al., 2026
Level A
Plausible (High)
Vinegar lowers HbA1c and fasting glucose.
Meta-analyses (5+ studies).
Confirmed: Significant reductions in A1C and fasting glucose over 3 months. ResearchGate, 2026
Level A
Strong Support
Vinegar acts as a “Postbiotic”.
Biological Definition.
Correct. Acetic acid is a validated short-chain fatty acid (SCFA) metabolite. [Cell Host & Microbe, etc.]
Significant for Lipids (TG/LDL); blood pressure data is largely animal-based or low-power human trials. ResearchGate, 2026
Level C
Plausible (Moderate)
IV. Actionable Protocol (Prioritized)
High Confidence Tier (Metabolic Optimization)
Dose: 1 tablespoon (15 ml) of organic Apple Cider Vinegar (ACV) or White Vinegar.
Dilution: Must be diluted in 8–10 oz of water to prevent esophageal burns and enamel erosion. Use a straw to further minimize dental contact.
Timing: 10–20 minutes before a meal containing >30g of complex carbohydrates (starch).
Frequency: Up to twice daily (before the two largest starch-containing meals).
Experimental Tier (Mood & Lipid Support)
Consistency: Daily ingestion for a minimum of 4–8 weeks is required to observe shifts in lipid markers or mood states.
Context: Use during periods of high metabolic stress or as part of a gut-health focused “postbiotic” stack.
Red Flag Zone (Safety Warnings)
Gastroparesis: Do not use if diagnosed with delayed gastric emptying or severe GERD.
Undiluted Intake: Never consume “shots” of vinegar without water.
Potassium Monitoring: Excessive use may contribute to hypokalemia (low potassium).
Gummies/Capsules: Avoid products with >2g added sugar per serving; efficacy of capsules is generally inferior to liquid.
V. Technical Mechanism Breakdown
The physiological impact of acetic acid is driven by several distinct molecular pathways:
Disaccharidase Inhibition: Acetic acid competitively inhibits the activity of alpha-glucosidase and other disaccharidases in the intestinal brush border. This prevents the rapid hydrolysis of starches and disaccharides into monosaccharides, thereby slowing glucose absorption.
Gastric Emptying Rate (GER): Acetic acid appears to modulate the rate of gastric emptying, likely through the stimulation of osmoreceptors or by influencing the release of gastrointestinal hormones like GLP-1. This ensures a “slow-drip” of nutrients into the duodenum.
AMPK Pathway: Acetic acid is converted to acetyl-CoA, which can increase the AMP/ATP ratio, triggering the activation of Adenosine Monophosphate-activated Protein Kinase (AMPK). This serves as a metabolic master switch that promotes glucose uptake in muscles and inhibits fatty acid synthesis in the liver.
SCFAs and the Gut-Brain Axis: As a short-chain fatty acid, acetic acid can cross the blood-brain barrier via monocarboxylate transporters. Once in the CNS, it may influence hypothalamic signaling related to appetite and potentially impact neurotransmitter metabolites (e.g., 3-hexenedioic acid), though the direct link to serotonin remains unverified.
Glycogen Synthesis: Acetic acid may promote the upregulation of GLUT4 transporters and glycogen synthase, shifting the fate of ingested glucose toward storage in muscle tissue rather than remaining in the bloodstream.
You are right though, tegaderm to buy online is probably overkill with cheaper alternative available. I will say though that 3M products tend to provide much superior adherence so if you get anything, get ones with that glue incorporated into the cover.