For most of the past two decades, continuous glucose monitors were medical devices prescribed to people managing diabetes. They required a prescription, cost hundreds of dollars a month, and the data they produced was interpreted primarily by endocrinologists.
That has changed. Over-the-counter CGMs are now available at pharmacies and online without a prescription, at a cost of roughly $89–$99 for a two-week sensor. And a growing body of research suggests that the data they provide is valuable not just for people managing diabetes, but for essentially any adult interested in understanding how their body responds to food, sleep, stress, and exercise.
For HR leaders considering how to use CGM technology in a worksite wellness program, a clear understanding of what a CGM shows and why it matters is the right starting point.
What Is a Continuous Glucose Monitor?
A continuous glucose monitor is a small wearable device — roughly the size of a large coin — that attaches to the back of the upper arm with a small adhesive patch. A thin filament just below the skin surface measures interstitial glucose (the glucose in fluid surrounding cells) every few minutes and transmits the data to a smartphone app in real time.
Unlike a traditional finger-stick blood glucose test, which gives a single snapshot of blood sugar at a moment in time, a CGM produces a continuous data stream: a glucose graph showing how levels rise and fall throughout the day in response to everything the wearer eats, does, and experiences.
The major OTC CGM devices
Several over-the-counter continuous glucose monitors are currently available in the US:
- Abbott Lingo — 14-day sensor, OTC, available online and in pharmacies. Currently the most widely used for wellness purposes.
- Dexcom Stelo — OTC device launched in 2024, 15-day wear, designed specifically for non-diabetic adults.
- Dexcom G7 — Prescription device, 10-day sensor, highest clinical accuracy. Sometimes used by wellness programs when participants have an existing prescription.
CGM at Work is compatible with all major OTC devices. Most pilot and program participants use the Abbott Lingo or the Dexcom Stelo.
What Does a CGM Actually Show?
The primary data point is blood glucose level, measured in milligrams per deciliter (mg/dL). A fasting glucose level below 100 mg/dL is generally considered normal; between 100 and 125 is prediabetic range; above 126 is diabetic range. But these fasting numbers tell only part of the story.
What the continuous graph reveals is glucose variability: how much blood sugar rises and falls throughout the day, and in response to what triggers. This is where the data becomes genuinely useful for non-diabetic employees:
Post-meal glucose spikes
After eating, blood glucose rises as carbohydrates are broken down and absorbed. A modest rise (25–40 mg/dL above baseline) is normal and healthy. A sharp spike (60–100+ mg/dL above baseline) followed by a rapid drop produces the familiar energy crash, brain fog, and hunger that impair afternoon productivity.
Most employees wearing a CGM for the first time discover that several of their regular meals produce spikes they were entirely unaware of. This is among the most consistent and impactful revelations in any CGM-based wellness program.
Fasting glucose and morning patterns
The glucose level first thing in the morning (before eating) reflects overnight metabolic activity. Elevated fasting glucose is often the first measurable sign of insulin resistance — years before a prediabetes diagnosis. For many employees, seeing a consistently elevated fasting number is the first prompt they have ever received to investigate their metabolic health.
The stress and sleep response
Cortisol, the primary stress hormone, raises blood glucose. This means that a stressful Monday morning meeting can produce a glucose spike with no food involved. Similarly, poor sleep elevates fasting glucose and worsens insulin sensitivity for the following day.
Employees wearing a CGM during a high-stress period often see their glucose patterns change visibly. This makes the CGM one of the most compelling biofeedback tools available for understanding the metabolic cost of workplace stress.
The movement effect
Physical activity, especially a short walk after a meal, can reduce a post-meal glucose spike by 20–30% or more. This is among the most compelling findings for employees wearing CGMs because the effect is visible in real time and immediately actionable. A 10-minute walk after lunch requires no gym membership, no equipment, and no significant time commitment — but the CGM data makes the benefit visible and personal.
Why This Data Matters for Non-Diabetic Employees
The conventional framing of glucose monitoring as a diabetic concern misses the point. Glucose dysregulation exists on a spectrum, and the metabolic effects begin long before anyone receives a diabetes diagnosis.
Approximately 96 million American adults — roughly 1 in 3 — have prediabetes, according to the CDC. The vast majority (80%) are unaware. These are employees who have normal fasting glucose results on their annual physical but whose post-meal spikes, fasting variability, and metabolic patterns are already in territory that drives fatigue, cognitive impairment, and elevated long-term risk.
Beyond the prediabetic population, even employees with entirely normal clinical markers show significant variability in their glucose patterns that affects energy, focus, and long-term health. The CGM does not require a diagnosis to be useful. It is useful to essentially any adult who eats food and wants to understand how their body responds to it.
How CGM Data Works in a Structured Wellness Program
The distinction between wearing a CGM casually and participating in a structured CGM-based wellness program is significant. The device alone produces data. A structured program provides the framework to interpret and act on that data.
In the CGM at Work program, the CGM sensor is paired with a 6-week curriculum that teaches employees:
- How to read their glucose graph and identify meaningful patterns
- The specific meal compositions that minimize post-meal spikes (the Spike-Proof Plate Framework)
- How sleep duration and quality affect their next-day glucose levels
- How workplace stress produces a measurable glucose response — and what to do about it
- How to use post-meal movement to reduce spikes in real-time
- How to sustain the behavior changes they have made after the sensor period ends
The curriculum is what converts data into behavior change. Without it, many employees would see interesting data but not know what to do differently. The program makes the data actionable.
What Employers Need to Know About CGM Wellness Programs
For HR leaders evaluating CGM-based wellness programs, a few practical points are worth noting:
- No prescription is required for OTC CGMs in the United States. Employees can purchase them online or at pharmacies.
- The employer does not see glucose data. Each employee's CGM readings stay in their personal app account. Only aggregate course completion data is provided to HR. This is essential for employee trust and program engagement.
- Employees with diabetes should participate only with their healthcare provider's guidance, as the program involves dietary changes that affect glucose levels.
- The CGM sensor is the only cost not included in the program fee, at approximately $89–$99 per employee for the program period. Employers handle this cost however fits their benefits structure.
See the full 6-week curriculum or learn how the program fits into your employee benefits strategy.