The Diary of a CEOJessie Inchauspé: How tiny food hacks flatten glucose spikes
Inchauspé says most people spike glucose daily, fueling cravings and aging: a savory breakfast and slower order of food at meals quietly flatten the curve.
At a glance
WHAT IT’S REALLY ABOUT
Ten Science-Backed Glucose Hacks To Transform Energy, Cravings, And Health
- Biochemist and "Glucose Goddess" Jessie Inchauspé explains why frequent glucose spikes—caused mainly by sugar and refined starches—drive fatigue, aging, inflammation, hormonal issues, PCOS, acne, and even mood and relationship problems. She breaks down the underlying biology: mitochondrial overload, glycation (internal ‘cooking’ that accelerates aging), and repeated insulin surges that promote fat gain and insulin resistance.
- Jessie presents 10 practical, non-diet hacks that let people keep eating the foods they love while flattening glucose spikes: savory breakfasts, pre-meal vinegar, veggie starters, food order, movement after meals, “clothes on carbs,” whole fruit, and more. She shares results from a 2,700-person, 4‑week experiment where most participants reported fewer cravings, more energy, better mood and sleep, and nearly half of those who wanted to did lose weight—without calorie counting.
- The conversation also explores surprising high-glucose foods (grapes, juice, bread, oat milk), the myth of “good sugar,” sweeteners, GLP‑1 drugs like Ozempic, fertility and PCOS, menopause, depression, brain fog, kids’ diets, and systemic food-industry issues. Throughout, Jessie argues that glucose awareness is less about restriction and more about simple structural changes that create stable energy and clearer minds.
- She closes by emphasizing the mental-health and identity benefits of glucose stability—better focus, discipline, and emotional regulation—and the power of small, kind interventions (from hacks to a cab driver’s words) to change the trajectory of individual lives and public health.
IDEAS WORTH REMEMBERING
5 ideasFlattening glucose spikes dramatically improves daily energy, cravings, and mental clarity.
Glucose spikes from sugar and starch overload mitochondria (causing fatigue), drive glycation (accelerated aging), and trigger large insulin surges (fat storage and insulin resistance). Jessie’s 4‑week experiment with 2,700 participants showed ~90% reported fewer cravings and more energy, plus better mood, hormones, sleep, and skin—without restricting specific foods, just restructuring how and when they’re eaten.
Start every day with a savory, high‑protein breakfast to avoid an all‑day "glucose rollercoaster."
A sugary or high‑starch breakfast (cereal, juice, pastries, sweet coffee) causes an early spike and crash, overactivating the brain’s craving center and driving hunger and sugar-seeking for the rest of the day. A savory breakfast built around protein (eggs, fish, meat, tofu, nuts, dairy, leftovers) plus healthy fats and optional small starch keeps glucose steady, extends satiety to ~4 hours, and improves cognition. If fasting, make the first meal of the day savory as well.
Use four core hacks daily—savory breakfast, vinegar, veggie starter, and post‑meal movement—to cut spikes while still eating what you love.
Jessie’s central protocol: (1) Savory breakfast; (2) 1 tablespoon vinegar in water before the day’s biggest carb-heavy meal; (3) Eating a small portion of fiber‑rich vegetables at the start of meals; (4) Moving muscles for ~10 minutes after eating (walking, housework, calf raises). These can significantly reduce glucose spikes and crashes, stabilize hunger hormones, and lower insulin—supporting easier weight loss, improved PCOS symptoms, and better sleep and mood.
Sugar is sugar: fruit smoothies, juices, honey, agave, and "natural" sugars spike glucose like cake.
Modern fruits (especially grapes, tropical fruits) have been bred to be far sweeter than ancestral varieties. Once fiber is removed or pulverized—juice, smoothies, dried fruit—the body receives a rapid dose of sucrose and fructose similar to soda. Jessie stresses there is no biochemical difference between "good" and "bad" sugar: a fruit smoothie and a chocolate cake deliver the same sugar molecules, and the body doesn’t care about the marketing halo.
Strategic food order and pairing can cut meal spikes by up to 75% without changing what you eat.
Eating vegetables first, then protein and fats, and starches/sugars last slows glucose absorption. Fiber coats the intestine, forming a ‘mesh’ that delays glucose entry into the blood. Similarly, pairing carbs with fat/protein (“clothes on carbs”—e.g., bread with avocado, cake with Greek yogurt, grapes with cheese, rice with beans) reduces peak spikes. Same foods, different structure, much smaller metabolic impact and fewer subsequent cravings.
WORDS WORTH SAVING
5 quotesIt's as if we found out that tap water was toxic and instead of fixing the tap water, we invented a drug that made you less thirsty.
— Jessie Inchauspé
All sugar is the same. Your body doesn't differentiate whether the sugar is in a fruit smoothie or the sugar is in a chocolate cake.
— Jessie Inchauspé
Some glucose, amazing steady energy. Too much glucose, and your little mitochondria start freaking out… they kind of go on strike.
— Jessie Inchauspé
Your breakfast is very powerful. If you have a glucose spike at breakfast, your whole day is a glucose rollercoaster.
— Jessie Inchauspé
I’m not anti‑sugar. I eat sugar all the time, but I want people to know what I know, which is how and when to eat those things.
— Jessie Inchauspé
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