You might expect blood sugar (glucose) tracking to be just for people with diabetes, but that’s changing. Today, more people without diabetes are using continuous glucose monitors (CGMs) to improve how they eat, move and feel.
Over-the-counter (OTC) CGMs, like Dexcom Stelo, are now available without a prescription and are made specifically for people without diabetes. If you’re focused on fitness, energy or weight loss, a CGM may provide you with helpful information.
If you’re considering an OTC CGM, read on to learn how they work, what they can tell you and whether or not one may be helpful in your health journey.
What is a CGM?
A continuous glucose monitor is a small device you wear on your body, typically your upper arm. It tracks your glucose (blood sugar) levels 24/7 using a tiny sensor. Your glucose data appears in an app on your phone, helping you see how your body reacts to various factors, such as food, sleep, stress and exercise.
There are two kinds of CGMs:
- Prescription CGMs like Dexcom G7 and Abbott FreeStyle Libre are used by people with type 1 or type 2 diabetes. These are covered by insurance and include real-time alerts, which can sync with insulin pumps. Learn how they can help manage diabetes.
- Over-the-counter CGMs like Dexcom Stelo are designed for people who are not on insulin therapy. This includes those with prediabetes, type 2 diabetes managed with lifestyle changes or people who are simply curious about their glucose trends. You can buy one without a prescription, and it’s geared toward wellness tracking, not medical treatment.
“Stelo is made for people who want to improve energy, mood or athletic performance by learning how their body responds to daily habits,” said Jacquelin Danielle Fryer, RD, a sports dietitian with Banner Sports Medicine Scottsdale. “They provide feedback on behavioral change and not urgent treatment.”
Why would you use a CGM if you don’t have diabetes?
If you’re healthy, why track your blood sugar at all? According to Fryer, CGMs can help people without diabetes make smarter choices by showing how food, movement and stress affect their body.
People use CGMs to:
- Boost energy: Avoid blood sugar crashes that lead to fatigue or brain fog
- Support fitness: Time your meals and workouts for better training results
- Promote weight loss: Cut down on glucose spikes that trigger hunger and cravings
- Build awareness: See how sleep, stress or certain types of foods affect your levels
“This kind of feedback can help people feel more connected to how their body works,” Fryer said. “It’s not just about the numbers. It’s about understanding the ‘why’ behind how you feel.”
Wellness apps like Levels, Signos and Veri are also boosting this trend. These programs help people interpret their CGM data and make lifestyle adjustments. However, it’s important to know that many of these apps still use prescription-based CGMs, which means you may need a doctor’s approval to participate.
How does Dexcom Stelo work?
Dexcom Stelo is the first FDA-cleared CGM available without a prescription in the US. Here’s how it works:
- A small sensor is applied to the back of your upper arm
- The sensor lasts for up to 15 days
- It sends glucose data to an app on your phone
- You can track trends throughout the day, like after meals or exercise
- Over time, it helps reveal patterns you might not notice otherwise
“Unlike prescription glucose trackers, Stelo doesn’t include alarms or medical-grade alerts,” Fryer said. “It’s built for general wellness, not disease management.”
You can purchase Stelo online or at select pharmacies, and it typically costs between $75 and $100 per sensor.
Pros and cons of using an OTC CGM without diabetes
Glucose trackers can be eye-opening, but they aren’t for everyone.
Pros:
- Easy access: No prescription needed
- Real-time feedback: Immediate, personalized data to guide nutrition, exercise and recovery
- Motivation: May help improve eating habits and exercise timing and reduce energy crashes or cravings
- Support goals: Help focus on weight loss, performance and long-term wellness
Cons:
- $$$: Hefty out-of-pocket cost (the devices can be pricey)
- Little support: Without expert support, it’s easy to misread the data
- A stressor: Risk of over-tracking or anxiety about normal ups and downs
“I always caution people to focus on trends and not individual spikes,” Fryer said. “A rise after a carb-heavy meal doesn’t mean something’s wrong. Some variation is completely normal.”
She also warned that too much focus on numbers can cause stress. “Use the data as a guide, not a grade.”
Are OTC CGMs a good fit for you?
A CGM like Dexcom Stelo might be worth trying if:
- You have prediabetes or a family history of diabetes
- You feel tired or foggy after eating
- You’re working on weight loss, muscle gain or endurance
- You want to build a healthier relationship with food
It might not be a good fit if:
- You’re easily stressed by tracking your health
- You want a medical diagnosis
- You’re looking for emergency alerts or high-precision data
What other ways can you manage blood sugar without a CGM?
You don’t need an expensive device to build better blood sugar habits. Fryer recommends starting with these lifestyle choices:
- Build balanced meals: Include protein, fiber-rich carbs and healthy fats
- Eat regularly: Every three to five hours to avoid big crashes or spikes
- Move your body: A short walk after meals can help lower blood sugar
- Get quality sleep: Aim for seven to nine hours a night
- Reduce stress: Try deep breathing, prayer, meditation or journaling
- Limit added sugars and refined carbs, especially without other healthy foods
“Occasionally, you can also use fingerstick glucose meters for spot check your blood sugar, though they don’t provide continuous data,” Fryer added.
When to talk to your provider
Even if you’re not using a CGM for medical reasons, talk to your health care provider before starting one. They can help you understand your results, spot red flags and decide if ongoing tracking makes sense for your goals.
It’s also smart to get professional input if:
- You’re seeing unusual symptoms, like extreme fatigue, unexplained weight changes or frequent urination (peeing)
- You have a family history of diabetes
- You’re worried about your A1C or long-term health
Your provider may suggest regular blood work or screenings instead of (or alongside) wearable tracking tools.
Takeaway
Tracking your glucose when you don’t have diabetes can help you better understand your body and make smarter choices that support your energy, mood and health goals.
Whether you’re feeling off after meals or simply want to better understand your body, Banner Health can help. Talk with one of our providers to learn more about prediabetes, nutrition and wellness or explore how wearable technology fits into a healthy lifestyle.
Related articles
- Is Your Blood Sugar Stable? Why Glycemic Variability Matters
- Are Wearables Reliable for Tracking Sleep? What You Need to Know
- Afternoon Slump: Here’s How to Get Your Energy Back
Disclaimer: Continuous glucose monitors that do not require a prescription, including the Dexcom Stelo, are intended for general wellness use only. They are not intended to diagnose, treat, cure or prevent any disease or condition. Always consult your health care provider before starting any new health monitoring tool.
