Podcast Summary
The Glucose Goddess Method: Stabilize Blood Sugar for Better Health: Changing the order of foods we eat can reduce glucose spikes by up to 75%, leading to better energy, reduced cravings, and improved health metrics. Control blood sugar levels to gain control over mood and overall well-being.
Jessie Inchauspé's Glucose Goddess Method is a four week plan that helps stabilize blood sugar levels, leading to better energy, reduced cravings, and improved health metrics. She emphasizes the importance of paying attention to our blood sugar levels and recommends an easy hack to start with - changing the order in which we eat certain foods. By starting with vegetables, followed by proteins and fats, and saving starches and sugars for last, we can reduce our glucose spike by up to 75%. This leads to fewer cravings, less inflammation, and a reduced risk of diabetes. Paying attention to our blood sugar levels has short and long-term benefits, including improved energy, vitality, and focus. By controlling blood sugar levels, we gain control of our mood and overall well-being.
How Eating Veggies First and Carbs Last Can Improve Your Health: Start your meal with veggies and end with carbs to stabilize blood sugar levels, which can positively impact weight loss, immune system function, hormones, energy, fatigue, sleep, skin, and aging. Listen to your body and understand its needs by trying a continuous glucose monitor.
Eating veggies first and carbs last can have a positive impact on your body's glucose absorption. This simple tip can be utilized regardless of your diet preferences and can lead to a completely different experience of the rest of your day. Focusing on stabilizing blood sugar levels can have downstream consequences that positively impact weight loss, immune system function, hormones, energy, fatigue, sleep, skin, and aging. The speaker shares how her health journey led her to realize the importance of understanding one's body and healing from within. Trying on a continuous glucose monitor was a transformative experience.
The Dangers of Glucose Spikes and How to Avoid Them: Glucose spikes can harm even non-diabetic people, but monitoring glucose levels and avoiding quick influxes can improve wellbeing. Mindful glucose consumption leads to long-term health benefits.
Glucose spikes can have serious consequences, even for non-diabetic individuals, ranging from cravings and fatigue to mental health issues. By avoiding these spikes, individuals can transform their lives and avoid suffering. Glucose, the body's favorite source of energy, is obtained through starchy or sweet foods. Giving the body too much glucose too quickly causes a glucose spike, which can be seen on a glucose monitor but can also be identified by symptoms such as unsteady energy levels. By paying attention to glucose levels, individuals can learn to eat glucose-containing foods without causing spikes and can take control of their health and wellbeing.
Learning to Balance Your Glucose Levels for Improved Health: A whole food-based diet and understanding glucose level patterns can reduce symptoms, cravings, and boost energy levels. The Glucose Goddess Method offers an actionable plan for balancing glucose and improving overall health.
Balancing your glucose levels is essential to feeling good and reducing symptoms caused by unstable levels. The majority of the population, including those without diabetes, are likely experiencing glucose spikes on a daily basis. Changing your diet to a whole food-based diet can have a significant impact on chronic health conditions and energy levels. Understanding that symptoms are messages from your body and learning how to study your glucose levels can help reduce cravings and improve overall health. The Glucose Goddess Method, a new book by Jessie Inchauspé, provides a plan to put science into action to balance glucose levels, with reported improvements in energy levels in up to 70% of participants in a trial.
The Glucose Goddess Method: Four Weeks to Better Blood Sugar Habits: Stabilize blood sugar levels through simple hacks for reduced cravings, increased energy, and improved health. Enjoy sugary snacks with minimal impact on health by maintaining steady, stable glucose levels.
The Glucose Goddess Method is a four-week plan to turn important glucose hacks into daily habits, without the need for visits to a doctor or giving up foods. 90% of people who followed the method reported reduced cravings, 70% reported having more energy, and 40% of people with diabetes improved their diabetes markers in four weeks. The hacks, which are based on scientific studies and ancestral wisdom, can be easily integrated into daily life and can benefit everyone, not just those with type two diabetes. The key takeaway is that stabilizing blood sugar levels through these hacks can lead to maximum pleasure from sugary snacks with minimal impact on health, as rapid blood sugar increases and variability can cause more damage to cells than a steadier, more stable glucose level.
How Glucose Hacks Can Help Manage Stress and Improve Health: Managing stress slowly through glucose hacks can help stabilize blood sugar, reduce cravings and hunger, lower insulin levels, and slow down the aging process, leading to better overall health.
The analogy of a roof with a tiny hole and Tetris can explain how our bodies deal with stress. It's better for our bodies to handle stress slowly rather than all at once. Blood sugar spikes are related to many health problems, and stabilizing blood sugar can lead to weight loss as a side effect. The glucose hacks approach focuses on health and can help reduce cravings, hunger, and insulin levels, leading to fat burning. Glycation is a process that happens throughout our lives, and the more glucose spikes we have, the faster it happens, causing aging and deterioration of organs. The glucose hacks approach can slow down the process of glycation and lead to better overall health.
Understanding Glycation: The Link Between Blood Sugar and Aging: Controlling glucose spikes through dietary changes can lead to improved symptoms of blood sugar dysregulation, such as fatigue and sugar cravings. Wearing a CGM can help connect the dots, but these changes can be made without one for improved energy, mental clarity, and overall health.
Glycation, the process in which glucose spikes increase and speed up aging, is often overlooked and can lead to symptoms of blood sugar dysregulation such as low-grade fatigue, sugar cravings, and caffeine reliance. Wearing a CGM can connect the dots between how one feels and their blood sugar levels, but improved symptoms can be observed even without the device. By flattening glucose spikes through dietary changes and hacks, individuals can experience a transformative new way of life with steady energy, mental clarity, better sleep, and improved overall health. Communicating the science behind these discoveries in an approachable way is crucial to connecting the research to the public, and more people are needed to fill this gap.
The Importance of Reducing Glucose Spikes for Optimal Health.: By reducing glucose spikes, we can improve our energy levels and reduce the risk of detrimental outcomes such as wrinkles, chronic fatigue, oxidative stress, inflammation, insulin resistance, type two diabetes, polycystic ovarian syndrome, and fertility problems. Simple hacks can help us enjoy sugar without compromising our health.
Reducing glucose spikes is key to optimizing our body's long-term ability to make energy. Glycation, mitochondrial overload, and insulin resistance are all consequences of excessive glucose spikes. Glycation can cause wrinkles, while mitochondrial overload can lead to chronic fatigue, oxidative stress, and inflammation, which are some of the biggest killers in the world. Similarly, insulin resistance and type two diabetes, polycystic ovarian syndrome, and fertility problems are all associated with excessive insulin in our body. However, with a few simple hacks, such as reducing glucose spikes and working with our mitochondria, we can still enjoy the pleasures of sugar while having less impact on our health.
The Importance of Balancing Blood Sugar for Hormonal Health: Stabilizing blood sugar levels is key to achieving hormonal balance and improving symptoms of menopause, PCOS, and PMS. Addressing the root cause of health problems is necessary for overall health.
Balancing blood sugar levels is the foundation for achieving hormonal health. Unhealthy glucose and insulin levels can affect the body's hormonal access, leading to problems like PCOS, menopausal symptoms, PMS, endometriosis, fibroids, mental health disturbances, inflammation and more. Blood sugar spikes cause a biological stress response, which impacts the body's adrenal access, thyroid access, and prevents it from conceiving. Stabilizing blood sugar can help achieve hormonal balance, leading to improvements in symptoms of menopause, PCOS and PMS. The glucose rollercoaster can be managed, but it is not possible to have a truly healthy body without stabilizing blood sugar. It is necessary to address the root cause of health problems, not just the symptoms.
How Vinegar Helps Control Glucose Levels for Better Health: Studying and stabilizing glucose levels can lead to better sleep, more energy, and fewer sugar cravings. Consuming vinegar before a meal slows sugar absorption and reduces post-meal blood sugar levels. Incorporating ancient wisdom and modern science can transform health and wellness.
Controlling glucose levels is the key to reducing symptoms caused by glucose rollercoaster. The first step is to study glucose levels. Stable glucose levels are connected with better sleep quality, leading to more energy and less sugar cravings. Vinegar has been consumed in many cultures for centuries, and modern science has just discovered its benefits. Consuming vinegar helps control glucose levels by slowing down sugar absorption in the gut. Drinking vinegar before a meal also reduces post-meal blood sugar levels. Understanding ancient wisdom and modern science can have transformative effects on our health. Partnering with mitochondria and reconnecting with our body and mind can create a virtuous cycle of health and wellness.
Use Vinegar to Reduce Glucose Spikes: Adding one tablespoon of vinegar before a meal can lower glucose and insulin spikes by up to 30% and 20%, respectively. This simple trick is easy to incorporate into your daily routine.
Adding one tablespoon of vinegar before a meal can reduce the glucose spike of that meal by up to 30% and reduce the insulin spike by up to 20%. This simple trick can have a significant impact on your glucose levels and is backed up by clinical trials. Vinegar is one of several tools that become very useful in your day-to-day life in managing blood sugar levels, and it can be consumed either as a dressing or in a drink. However, you should only do it if it is easy and not stressful. To practically apply this in your routine, you can have vinegar accessible and add it to a tall glass of water 15 minutes before your meal.
The Glucose Goddess Method: Achieving Optimal Health with Gentle Hacks: The Glucose Goddess Method promotes stable blood sugar levels through gentle hacks, which can lead to increased energy, better memory, and clearer brain function. By making it feel achievable and inclusive, the method can lead to powerful results on overall health.
The Glucose Goddess method emphasizes on achieving maximum pleasure with minimal impact on our body. It is not about demonizing foods or restricting ourselves from anything we love, but about stabilizing blood sugar levels with gentle hacks. These hacks help us have more energy, better memory, and clearer brain function. By achieving this, we naturally tend to move our body more, which can lead to a ripple effect of positive changes. The key is to make it feel achievable and inclusive, so people can follow and experience results quickly. One hack a week and no restrictions lead to incredible and powerful results on overall health.
The Benefits of Putting Clothing on Your Carbs: Adding protein, fat or fiber to your carbs can stabilize blood sugar levels, reduce inflammation and insulin resistance, and help control cravings and hunger. This simple hack can make a meaningful impact on your overall health and wellbeing.
Putting clothing on your carbs is a great hack to stabilize blood sugar levels and avoid glucose spikes. This means adding protein, fat or fiber to your carbs, like adding nut butter to white rice. Naked carbs, or eating carbs on their own, can lead to inflammation, aging and insulin resistance, and cause cravings and hunger. Adding clothes to your carbs can help reduce the negative effects and slow down sugar release. This hack can be an important motivation issue for people who find general advice to eat better and exercise overwhelming. By distilling the science down into simple, actionable steps, people can make meaningful changes to their health and wellbeing.
Adding Protein and Fats to Meals for Better Health: Including protein and fats in meals can slow glucose absorption and prevent blood sugar spikes, helping to combat sugar addiction and stabilize blood sugar levels throughout the day. Parents can introduce this concept to their children for better health.
Adding protein and fats to a meal can slow down the speed at which glucose molecules enter the bloodstream and reduce the blood sugar spike, leading to fewer consequences on glycation, mitochondria, and insulin. This can prevent the creation of the cravings rollercoaster that is often associated with sugar addiction. Parents can also make a positive impact on their children's health by introducing them to the concept of adding clothes to their carbs, such as adding chicken or cheese to pasta or incorporating Greek yogurt with chocolate cake. It's important to stabilize blood sugar levels during the first meal of the day, whether it's breakfast or lunch, to avoid fighting blood sugar highs and lows throughout the day.
The Link Between Food and Behavior in Children and Coping Strategies for Difficult Times: Giving children sweets without a healthy snack can lead to negative behavior. Blood sugar levels affect mood and behavior, and it is important to connect the two. Focusing on gratitude can help provide comfort during challenging times.
Giving children sweets without accompanying them with a healthy snack can have negative effects, such as mood swings, irritability, and tantrums. Parents should connect the dots between the food their child eats and their behavior. Blood sugar levels can also affect mood and behavior, and people need to draw connections between the two. Many people often experience major life events that lead them to seek answers to their suffering. When faced with a scary situation, like surgery, it's natural to experience fear and anxiety. Focusing on gratitude may help provide comfort and peace during challenging times.
The Power of Gratitude for Good Mental Health: Gratitude for good mental health can help us stay grounded. Using tools like tracking apps can help us monitor our mental health, and addressing biological as well as psychological problems is important. Ultimately, taking control of our mental health is the greatest success in life.
Gratitude for good mental health can be a powerful driving force in life. Despite an extraordinary amount of success, it is important to stay grounded and not let attention go to one's head. For Jessie Inchauspé, surviving a life-threatening accident gave her a lasting gratitude for waking up and having good mental health. She even rates her mental health every evening using an app called Dalio. Understanding that glucose spikes can trigger feelings of anxiety and stress is also important to address biological and physiological problems, not just psychological ones. Having control over one's mental health is the biggest success and wealth one can have in life.
The Impact of Food on Mental Health and Emotional Healing: Eating minimally processed foods can stabilize blood sugar levels and improve mood, while practices like EMDR therapy and grounding can also contribute to emotional healing and regulation. Integrating science, spirituality, and music can create a beautiful balance for overall self-care and emotional well-being.
The relationship between food, glucose levels, and mental health is significant. Studies show that the more glucose spikes an individual experiences, the worse their anxiety and depression symptoms become. A diet consisting of minimally processed foods stabilizes blood sugars and can greatly impact overall mood. Other practices like EMDR therapy and grounding can also contribute to emotional healing and regulation. Additionally, it's possible to balance an interest in science with spirituality, or even music. Contrary to the idea that such things need to be separate, they can coexist in a beautiful balance. Overall, understanding the connections between our bodies, the earth, and the universe is essential for self-care and emotional well-being.
The Health Benefits of Grounding and Healthy Breakfast Choices: Grounding, or placing your bare feet on the earth, can help reduce stress and improve glucose levels. Adding protein, fiber, and fat to your breakfast can combat glucose spikes and improve overall health.
Grounding, or placing your bare feet on the earth, can have numerous health benefits such as reducing stress levels and improving glucose levels. A study showed that grounding for 8 hours a day, even for just a week, can lower glucose levels by 50mg per deciliter in people with type two diabetes. Additionally, a diet rich in starches such as oats can cause glucose spikes, leading to hunger and fatigue. To combat this, you can add protein, fiber, and fat to your oats or switch to a savory breakfast built around protein such as eggs, fish, nuts, and tofu. Practicing grounding and making healthier breakfast choices can have significant positive impacts on your overall health.
Why a Savory Breakfast is Key to Success: Skip the sweet stuff and choose savory foods for breakfast, like eggs, avocados, nuts, and toast with something savory on it. Eating a savory breakfast can improve cognitive function, work performance, and help avoid glucose spikes, sugar addiction, inflammation, and poor energy levels. Avoid sugary breakfast foods when feeding children to prevent behavioral issues and poor school performance.
A savory breakfast sets you up for success, but it's important to avoid sweet foods like fruit juices, jam, sweet cereals, and yogurts. Instead, stick to foods like olive oil, butter, avocados, spinach, and oats. If you don't have time to make breakfast, opt for savory food like nuts or toast with something savory on it. Eating a savory breakfast can be game-changing for your cognition, work performance, and hunger levels. The common breakfast of sweet and starchy foods leads to massive glucose spikes, sugar addiction, inflammation, and poor energy levels. Parents should avoid giving their children such breakfasts, which can lead to behavioral issues and affect school performance.
How to Reduce Blood Sugar Spikes When Drinking Oat Milk: If you enjoy oat milk, consume it after a meal and use muscles for 10 minutes after to reduce blood sugar spikes. Almond or coconut milk are better alternatives for those concerned about blood sugar levels.
Consuming plant milks made from starches like rice or oats can cause a spike in blood sugar levels, whereas almond milk or coconut milk are better alternatives. However, if you want to enjoy oat milk, it's best to consume it after a meal or utilize some easy hacks like going for a walk or doing calf raises. Utilizing our muscles for just 10 minutes after a meal can help soak up and use glucose from the bloodstream, reducing the impact of a blood sugar spike. This simple hack can be especially useful when we can't or don't want to change the quality or order of our meals.
The Importance of Calf and Sartorius Muscles and Understanding Fruit: Dried fruit with nuts is a healthier option than eating dried fruit alone, as it helps reduce blood sugar spikes. However, traditional Ayurvedic medicine suggests eating fruit before a meal, which is contrary to modern science.
The calf muscle is crucial for movement and safety, as it needs to be highly efficient in using energy. The sartorius muscle is excellent for disposing of glucose compared to other muscles as it is a key muscle for walking. The fruit we see in supermarkets today is not natural, as humans have been breeding them to make them more appetizing and sweet. While fiber in whole fruit helps reduce glucose spikes, denaturing fruit removes the fiber and concentrates the sugar. Dried fruit has concentrated sugar and should be eaten with nuts to reduce the blood sugar response. Small tweaks to our food habits, such as adding nuts to dried fruit, can have a big impact on our health. However, traditional Ayurvedic medicine recommends having fruit before a meal, which conflicts with some modern science.
The Truth About Eating Fruits After a Meal: Eating fruits after a meal does not cause them to rot in the stomach. It's important to find a personal approach to fruit consumption that suits your health needs. Reducing carb intake can also have mental and physical health benefits.
Eating fruits after a meal does not cause them to rot or petrify in the stomach. This is a myth spread by an ancient doctor during the Renaissance. While there are opposing views on the best time to eat fruit, a pragmatic and nuanced approach is recommended based on personal comfort and health needs. The Glucose Goddess project promotes accessible and inclusive science, with useful criticism taken seriously. For instance, feedback from people with type one diabetes led to a rethink on using glucose monitors as a fashion statement. While avoiding the extremes of low-carb diets is important, reducing carb intake can help control glucose spikes, leading to better physical and mental health.
Communicating Health Messaging with Nuance and Compassion: Health messaging should consider individual circumstances and be delivered with compassion. One size does not fit all, and feedback can help improve the message. Approach health and wellness with balance and respect for individual choices.
The authors discuss the challenges of communicating health messaging and dealing with pushback. They emphasize the importance of having nuance and compassion when giving advice and taking into account individual circumstances. While promoting healthy eating and stabilizing blood sugars can be life-changing and life-saving, it's not necessarily suitable for everyone and may trigger those with eating disorders. The authors address this by being as respectful and mindful as possible and incorporating feedback to continually improve. They also acknowledge that not all information is for everyone, and it's important to approach things with compassion and understanding. Overall, they encourage taking a balanced approach to health and wellness while respecting individual choices and journeys.
The Glucose Goddess Method: A Lifelong Habit To Improve Blood Sugar Levels: Stable blood sugar levels are crucial for well-being, even a small change like a calf push-up can greatly impact mood. It's important to understand your unique body and test regularly. Sign up for Friday Five for exclusive health insights.
Stable blood sugar levels are crucial for our overall well-being, impacting our energy levels, moods, and relationships. Improving blood sugar levels is essential, and the Glucose Goddess Method, as outlined in Jessie Inchauspé's new book, can be a helpful tool for developing lifelong habits. Even small changes, such as a 10 minute calf pushup at your desk after a meal, can improve mood and mental health. Numerous studies have shown the correlation between blood sugar levels and overall health. It is important to understand that our bodies are unique and will respond differently, so testing is key. Sign up for Rangan Chatterjee's Friday Five for health and happiness insights that he shares exclusively with his audience.
