What we’re reading now: The Glucose Goddess

Jessie Inchauspé, also known as the “Glucose Goddess,” shares her genius hacks for balancing blood sugar and increasing insulin sensitivity. 

We recently discovered Dr. Jessie Inchauspé when she was a guest on Tom Bilyeu’s Health Theory podcast and we were blown away by her insights into the impact of Glucose spikes and its impact on health. It turns out, it’s not what we eat, but when we eat it, that makes a huge difference to our bodies and that we should all be more mindful about our blood sugar levels not just if we have diabetes.

Her work as a biochemist led Inchauspé to fame as best selling author of two groundbreaking books: The Glucose Revolution & The Glucose Goddess Method and netted her 2.5 million followers on Instagram @GlucoseGoddess. Her mission to educate as many people as possible about the optimal way to consume our food and manage our glucose levels is gaining traction in her Glucose Goddess movement. In a sea seemingly saturated with diet gurus and so called food experts sounding their definitive word on the right way to lose weight, Inchauspé stands out as a breath of fresh air, inspiring people to keep healthy, with her approach to simplifying complex scientific research into palateable “bite size” pieces easy to understand for everyone. While the workings of sugar in the body might be “text book biology” and “boring science” to some, Inchauspé’s use of Instagram with colourful graphics to illustrate her message and helpful “hacks” to navigate glucose balance for health, reaches wider audience and really motivates them into taking the action they need to keep healthy.

Though there have been many works on the topic of blood sugar, Inchaupe’s fire definitely seems to burn brightest in this field, probably owing to own experience and the health challenges she overcame. Originally from France, she broke her vertebrae following a diving accident in Hawaii when she was 19. What ensued was a long difficult recovery from 8 hours of spinal surgery with the risk of being paralyzed from the waist down. Though physically she recovered, Inchauspe’s mental health deteriorated, leaving her with depersonalisation-derealisation disorder, a type of PTSD which left her feeling “like a stranger in my own body,” she says. As well as dealing with her mental wellbeing, her body was suffering as well with bad skin , bad sleep, energy crashes and irregular periods.

After earning degrees in maths and biochemistry, Inchauspe moved to Silicon Valley to work at genetic health tech company 23andme. While taking part in a pilot trial of a new, wearable, continuous glucose monitor being developed by the company she became inspired her to delve deeper into listenting to what her body was trying to tell her and decode it’s messages. 

So what is Glucose?

Glucose is the fundamental fuel for our bodies, serving as the essential energy molecule. However, the potential problem arises in how our body processes it.

The impact of blood sugar levels extends beyond diabetes, affecting our daily well-being and overall bodily functions. For instance, consuming a beloved carbohydrate-laden comfort food can cause a surge in blood sugar, followed by a subsequent crash, triggering a cycle of cravings, weight gain, and fatigue.  All sugars and starches are broken down into glucose by our bodies. In its natural state, food—particularly plants—contains fiber that regulates the gradual release of glucose into the bloodstream. Yet, when we consume sugary and processed foods lacking in fiber, our systems become inundated with an excess of glucose.

This becomes problematic because elevated blood glucose triggers the release of insulin to absorb it, resulting in a rapid decline in blood sugar—a phenomenon known as a glucose spike.

Long-term, elevated blood sugar levels can harm vein health and shorten lifespan. 

Undoubtedly, this pattern is detrimental to our well-being. Persistent spikes in blood glucose levels heighten the risk of conditions such as pre-diabetes, type 2 diabetes, and polycystic ovary syndrome (PCOS). Therefore, maintaining a balanced approach to glucose intake is crucial for our overall health.

After studying the data from her glucose monitoring wearable, Inchauspe was able to identify 10 things that muted the ups and downs of her blood-sugar roller coaster, like eating food in the right order (fiber first!) and exercising after meals. 

Here’s a summary of the four hacks Inchauspé has come up with for balancing blood sugar:

Hack #1: Eat a Savory Breakfast
Instead of a sweet and starchy breakfast, opt for a protein and fat-rich meal like eggs, Greek yogurt, or leftover chicken. This helps stabilize blood sugar, reducing cravings and preventing sudden drops. Examples of recommended breakfasts include “nice cream” with Greek yogurt and berries, a no-spike granola with nuts, seeds, and almonds, or a two-egg omelet with various flavorful additions.

Hack #2: Knock Back an Apple Cider Vinegar Shot
Consuming 1 tablespoon of vinegar daily, particularly apple cider vinegar, is shown to curb cravings and improve satiety. The acetic acid in vinegar slows down the breakdown of starches into glucose, reducing blood-sugar spikes and fat-storing insulin spikes. Choose a suitable “vehicle” like water, tea, or seltzer to ingest the vinegar, and enjoy it 10 minutes before a meal. Sipping with a straw is recommended to protect tooth enamel.

Hack #3: Start with Veggies
Prioritize a veggie “starter” before your most carb-heavy meal each day. Research suggests that plant-based foods lower blood sugar, inflammation, and aid in weight management. Soluble fiber in veggies helps balance blood sugar and slows sugar absorption. Simple pre-meal snacks like olives, cut-up carrots, or steamed green beans can be effective, with a favorite being “backward broccoli,” where fresh broccoli is briefly blanched and enjoyed.

Hack #4: Move after your meal
Exercise enhances muscle sensitivity to insulin, promoting stable glucose levels. A Cleveland Clinic study indicates that exercising after a meal reduces blood-sugar spikes by 45%. Strive for movement within 90 minutes of eating, especially for older women who may benefit from weight-bearing exercises to counter muscle loss. Activities such as seated calf raises, dancing, or walking with added resistance can be effective.