Optimizing Your Health by Balancing Blood Sugar with Jessie Inchauspé
If you’ve ever felt sluggish after meals, struggled with sugar cravings, or dealt with mid-afternoon crashes, your glucose levels may be to blame. In this episode of Heal Squad with Maria Menounos, biochemist and best-selling author Jessie Inchauspé—better known as the Glucose Goddess—shares science-backed hacks to stabilize blood sugar, boost energy, and reduce cravings without giving up the foods you love.
As the founder of the Glucose Goddess movement, Jessie has helped millions learn how glucose affects overall health, from metabolism to mood and even skin health. Her latest book, The Glucose Goddess Method, offers a four-week guide to improving energy levels, curbing cravings, and optimizing well-being. Here’s what you need to know about glucose and how simple diet and lifestyle tweaks can transform your health.
What Is Glucose and Why Does It Matter?
Glucose is the body’s primary source of energy. Every cell in your body—from your brain to your muscles—relies on glucose to function. We get glucose primarily from carbohydrates, including starchy foods (like bread, rice, and potatoes) and sugary foods (like fruit and desserts).
While glucose is essential, too much of it too quickly can cause “glucose spikes,” leading to fatigue, cravings, brain fog, and, over time, conditions like insulin resistance and type 2 diabetes. Balancing glucose levels helps prevent these issues while improving energy, mood, and long-term health.
Signs You May Have Glucose Imbalances
Many people experience glucose spikes without realizing it. Common signs include:
- Cravings for sweets, especially after meals
- Energy crashes in the afternoon
- Brain fog and difficulty focusing
- Fatigue, even after a full night’s sleep
- Irritability or “hanger” when you go too long without eating
- Frequent hunger despite eating regularly
If these symptoms sound familiar, making a few strategic changes to your diet can significantly improve how you feel.
Simple Hacks to Stabilize Glucose Levels
The good news? You don’t have to give up your favorite foods—just eat them in a way that minimizes glucose spikes. Here are Jessie’s top science-backed strategies:
1. Drink Vinegar Before Meals
One of the simplest and most powerful hacks is having one tablespoon of vinegar in water before meals. Research shows that vinegar can reduce glucose spikes by up to 30% and lower insulin release by 20%, making it a game-changer for steady energy levels.
How does it work? Acetic acid in vinegar slows the breakdown of carbohydrates, preventing large glucose spikes. Any vinegar works—apple cider, white, balsamic (not the syrupy glaze)—just dilute it in water to protect your teeth.
2. Eat Carbs with Protein, Fat, or Fiber
Carbs cause the biggest glucose spikes when eaten alone. To slow their absorption, always pair them with protein, fat, or fiber.
Examples:
- Add nuts or Greek yogurt before eating something sweet
- Pair pasta with spinach and chicken instead of eating it plain
- Enjoy chocolate cake after a meal instead of on an empty stomach
This simple shift can dramatically reduce blood sugar swings.
3. Eat in the Right Order
The sequence in which you eat your food matters. Jessie recommends the following order:
- Vegetables first (high in fiber, they slow glucose absorption)
- Protein and fats next
- Carbs last
For example, if you’re having a meal with salad, chicken, and rice, start with the salad, eat the chicken next, and save the rice for last. This method can cut glucose spikes by nearly 75%!
4. Move After Eating
A simple 10-minute walk after meals can significantly lower glucose levels. If walking isn’t possible, even doing calf raises at your desk or bodyweight squats can help muscles absorb glucose, preventing spikes.
5. Switch to a Savory Breakfast
Starting your day with a high-carb meal (like cereal, muffins, or fruit juice) sets you up for cravings and energy crashes. Instead, opt for a protein-rich breakfast, such as:
- Eggs with avocado and vegetables
- Greek yogurt with nuts and chia seeds
- A protein smoothie with minimal fruit
If you love something sweet in the morning, have it after your meal, not before.
Why Glucose Spikes Matter for Long-Term Health
Beyond daily energy and cravings, unbalanced glucose levels contribute to chronic inflammation, which is linked to conditions like heart disease, Alzheimer’s, and even accelerated aging. Studies now show that Alzheimer’s is often called ‘Type 3 Diabetes’ due to its strong connection to insulin resistance and glucose dysregulation.
Balancing blood sugar isn’t just about avoiding diabetes—it’s about optimizing energy, mood, skin health, and even brain function.
Final Thoughts: Small Changes, Big Impact
The beauty of these glucose hacks is that they’re easy to implement and don’t require restriction. Instead of cutting out your favorite foods, you simply tweak how and when you eat them.
By incorporating vinegar before meals, eating in the right order, pairing carbs with protein or fat, moving after meals, and switching to a savory breakfast, you can feel more energized, reduce cravings, and improve your overall health.
For a deeper dive into glucose balance and a step-by-step four-week plan, check out Jessie’s book, The Glucose Goddess Method, available wherever books are sold.
For more healing and wellness tips, be sure to subscribe to Heal Squad with Maria Menounos via YouTube or Apple Podcasts.
