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Scientist REVEALS Shocking Sugar Research That Changes EVERYTHING (Hacks That HEAL!) Glucose Goddess

Jessie Inchauspé, aka the Glucose Goddess, is a French biochemist and New York Times bestselling author. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health.

Jessie InchauspéguestLewis Howeshost

Feb 14, 20241h 18mWatch on YouTube

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CHAPTERS

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Chapter summaries

Sugar, Addiction, and Why Nothing Is Off Limits
Lewis explains why he has never been drunk or high but struggles with sugar, and the two bond over their love of ice cream. Jessie says her work is about eating the sugar you love in a way that is less damaging, and that her hacks are basic physiology rather than a diet.
- •Lewis avoids alcohol and drugs because of his brother's imprisonment and his athletic career, but consumes a lot of sugar
- •Jessie's work helps people enjoy sugar while avoiding the glucose spike and the addiction rollercoaster
- •The hacks are compared to drinking water, brushing teeth and wearing sunscreen
- •Cutting out everything feels pointless to Lewis, and Jessie says restriction doesn't work
Eating Sugar Smartly: Dessert Timing and Clothing Your Carbs
Jessie explains that sugar is best eaten after a meal, never on an empty stomach or at breakfast, because spikes lead to crashes and cravings. She introduces the hack of putting clothing on carbs with protein, fat or fiber.
- •Eat sugar as dessert after a meal, not as a snack or at breakfast
- •A spike is followed by a crash about 90 minutes later that activates the brain's cravings center
- •Carbs are starches or sugars, and eaten naked they cause big spikes
- •Protein, fats or fiber can be eaten before or with carbs to slow digestion
Glycation: How Glucose Spikes Age Us
Jessie explains glycation using the example of a chicken cooking in the oven. Every glucose spike accelerates the browning and aging of the body, from skin to organs. She says people can watch for symptoms rather than wearing a monitor.
- •Glycation is a slow cooking process that happens from birth, visible in brown cartilage of the very old
- •Each glucose spike speeds up glycation, showing as wrinkles and organ aging
- •Symptoms of spikes include cravings, fatigue, brain fog, poor sleep and skin inflammation
- •Glucose responds within minutes, so people can feel improvement without a monitor
Fasting, Freedom and Rejecting Diet Fads
Jessie says intermittent fasting isn't necessary for healthy glucose and can be a stressor, especially for women. Lewis raises the lack of freedom people feel around food, and Jessie contrasts fads with grounded physiology.
- •What you eat matters more than fasting for healthy glucose levels
- •Fasting adds stress on top of an already stressful life, especially for women
- •Many fads are marketing machines that sell processed food
- •The hacks let people stop counting calories and battling their bodies
The Four Hacks: Savory Breakfast and Vinegar
Jessie lays out the four hacks of her second book and explains the first two. A savory breakfast built around protein avoids the cravings rollercoaster, and vinegar before a carb meal slows carb breakdown and cuts the spike by about 30%.
- •The four hacks are savory breakfast, vinegar, veggie starter and moving after eating
- •Sweet breakfasts are an invention of the food industry, and a savory protein breakfast keeps glucose steady
- •Acetic acid in vinegar slows the breakdown of carbs into glucose
- •One tablespoon in a big glass of water 5-10 minutes before a carb meal, once a day, reduces the spike by 30%
- •Vinegar can also be used in a dressing if the taste is unpleasant
Veggie Starters, Movement, and Late-Night Ice Cream
Jessie covers the last two hacks: starting meals with vegetable fiber and using muscles for 10 minutes after a meal. She then answers what happens to the body after late-night ice cream and what can be done afterward.
- •Fiber from vegetables coats the upper intestine and slows glucose reaching the bloodstream
- •Combining a veggie starter with a vinegar dressing reduces the spike further
- •Muscles absorb glucose, so 10 minutes of movement after a meal helps
- •A late-night spike disrupts sleep, increases inflammation and glycation, and can worsen existing symptoms
- •Movement is the best thing to do afterward, up to 90 minutes after eating
Snacks, Flexibility, and Weight Loss as a Side Effect
Jessie recommends savory snacks and stresses the hacks are not strict rules. She explains why she doesn't frame them as weight loss, though about half of people lose weight naturally, and discusses how stress and cortisol can cause spikes.
- •Savory snacks are better than sweet ones because an empty stomach sends glucose to the blood quickly
- •Missing the hacks some days is fine because they are lifelong principles
- •Avoiding spikes reduces cravings and hunger and increases fat burning
- •About half the participants naturally lost weight, some while eating more
- •Acute stress can cause a glucose spike, though food accounts for about 90%
Jessie's Story: Depersonalization and the Glucose Monitor Discovery
Jessie describes the eight years of depersonalization episodes after breaking her back at 19 and having major surgery. She tells how wearing a glucose monitor first showed her the link between a sweet breakfast spike and an episode, which began her research.
- •She wore a monitor non-stop for two to three years and now uses one only about twice a year
- •Depersonalization made her feel her body wasn't hers, and the trauma of the accident and surgery was unprocessed
- •A sweet breakfast spike coinciding with an episode made her ask whether food affects mental health
- •She applied the hacks, then built on them with EMDR, therapy and emotional processing
Food, the Brain, and Processing Trauma
Lewis asks how food affects thinking, and Jessie cites studies showing diet affects neurons, the gut and mental health. She describes how writing her first book helped her stop defining herself by the accident, and they discuss the need for more trauma support.
- •Diet can inflame neurons, slow signals between them and affect the gut and brain chemicals
- •Studies show whole foods diets improve mental health while ultra-processed diets worsen it
- •Writing her book helped her process her story and stop being 'the girl who broke her back'
- •Medical care after her injury ignored the emotional and trauma side
Relationships, Mood, and Signs of Unhealthy Blood Sugar
Jessie describes a voodoo doll study of married couples linking irregular glucose to irritation with a spouse. She then names cravings and chronic fatigue, tied to stressed mitochondria, as top signs of out-of-balance blood sugar.
- •Couples with more irregular glucose put more pins in a voodoo doll of their spouse
- •Toxic relationships put the nervous system in fight or flight, raising cortisol and the likelihood of sugar seeking
- •Annual fasting glucose tests show prediabetes or diabetes
- •Too much glucose at once makes mitochondria stop converting it to energy, causing chronic fatigue
Coffee, Oat Milk, Fruit, Juice and Smoothies
Jessie says you can have everything but explains how coffee additions, oat milk, juice and smoothies affect glucose. Fruit is a human invention, whole fruit is still the best sweet choice, and juice removes the fiber.
- •Coffee is fine without sugar, and sugar is better after breakfast
- •Oat milk is compared to pasta milk and spikes glucose
- •Today's fruits were selectively bred to be sweeter, with less fiber and fewer seeds
- •Juice loses its fiber and is best treated as dessert, not a breakfast
- •Smoothies with protein and nuts are fine, while fruit-only smoothies are less good
Body Image, Diet Culture, and Ozempic
Lewis asks about body image, and Jessie says weight-loss goals often hide a wish to feel good. She discusses diet culture in France and the US, and explains concerns about Ozempic including muscle loss and weight regain.
- •Wanting to lose weight often means wanting to feel better in your body
- •Diet culture is described as a way to control women and distract from life goals
- •France has a deeper culture of cooking and eating together, but diet messaging is still present
- •Ozempic mimics GLP-1 and causes muscle loss, and fat regain when people stop
- •Understanding physiology matters whether or not someone takes the drugs
Boosting GLP-1 Naturally and the Anti-Spike Supplement
Jessie says fiber raises GLP-1 naturally and describes Anti-Spike, her plant-based capsules. She says they reduce a meal's spike by 40% and are an extra tool rather than a replacement for the hacks.
- •Fiber is a natural way to increase GLP-1
- •Anti-Spike is said to raise GLP-1 by 15% after 6 to 12 weeks
- •Ingredients are mulberry leaf, lemon extract, cinnamon and antioxidants from green vegetables
- •The molecule DNJ lets about 40% of a meal's sugar pass to the microbiome
- •Jessie stresses it supplements the free food-based hacks
Symptoms as Messages and the Limits of Biohacking
Jessie says her main concern is people medicating symptoms rather than asking what their bodies are telling them. She and Lewis discuss whether extreme tracking is sustainable, and she argues free accessible information matters more than expensive devices.
- •Cravings, brain fog, acne and similar symptoms are messages from the body
- •Medicating a symptom disconnects people from its root cause
- •Trackers cost money and the people who most need the information often can't afford them
- •Some people don't know how they feel until they check their sleep data
- •Her hacks are based on clinical studies, with her own data used as illustration
Book Design, Where to Find Jessie, and Closing Questions
They talk about the design of The Glucose Goddess Method and where to find Jessie's free content. Lewis closes with the Three Truths and greatness questions, and Jessie gives her answers.
- •The book is visual, colorful and simple, with photos of ingredients
- •Jessie shares free content on Instagram and GlucoseGoddess.com for anyone to pass along
- •Her three truths are symptoms are messages, have a savory breakfast, and focus on personal growth
- •Her definition of greatness is being fully in your power and living your passion

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