Jesse Inchauspé is a biochemist, health educator, founder of the Glucose Goddess movement, and best-selling author. Her latest book is The Glucose Goddess Method: The 4-Week Guide to Cutting Cravings, Getting Your Energy Back, and Feeling Amazing.
What you'll learn from this episode:
How your breakfast glucose curve controls your entire day, and starting your day with a savory breakfast built around protein and fiber is a non-negotiable—studies have shown if you have a sweet breakfast, you’ll be hungry sooner, eat more for lunch, and eat more for dinner.
That high glucose spikes are also seen in people who do not have diabetes, and the three ways glucose spikes damage our bodies—by creating mitochondrial stress, glycation (speeding up the aging of the body), and excess insulin, which contributes to brain fog, and can lead to things like type 2 diabetes and hormonal issues, like PCOS.
Jessie’s vinegar hack—how drinking 1 tablespoon of vinegar in a tall glass of water before a meal can reduce the glucose spike by up to 30% and the insulin spike by up to 20%— and the science behind why it works!
A breakdown of each week in The Glucose Goddess 4-week method, how fiber works in the body to slow absorption of glucose in the intestine, easy and accessible blood-sugar balancing foods, the worst and best pastas, and the best plant milks to use if you must avoid full-fat dairy, which is the best option.
Stats from Jessie’s 3000 person pilot study of The Glucose Goddess 4-week method, including that 40% of the participants lost weight (without being asked to count calories or eliminate any foods,) and 40% improved their diabetes numbers!
And much more!
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Resources from this episode:
What is the Ideal breakfast? | Glucose Goddess
Vegetables First for Diabetes Control | AM Dietetics
DASH Rapid Egg Cooker | Amazon
Diabetic-Level Glucose Spikes Seen in Healthy People| Stanford Medicine
Lucky Charms and Cheerios Healthier Than Beef and Eggs? | Diet Doctor
Reactive Oxygen Species | Wikipedia
Glycation – an Overview | ScienceDirect Topics
High Blood Sugar Linked to Aging and Disease | Diabetescontrol
We Used To Actually Set Food on Fire to Figure Out How Many Calories It Had | Smithsonian Magazine
What Is the Science Behind Glucose Goddess? | YouTube
Food Order Has Significant Impact on Glucose and Insulin Levels | Weill Cornell Medicine
Try Apple Cider Vinegar Before Meals to Help Control Blood Sugar | Healthline
Erythritol Increases Heart Attack Risk - Unfortunate Study Findings: Thomas Delauer | Facebook
The Case For Taking a Walk After You Eat | Time
Consuming High-Protein Breakfasts Helps Women Maintain Glucose Control, Study Finds | Science Daily
Effects of Dietary Fiber and Its Components on Metabolic Health | PMC
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