Glucose Goddess: The 10 Glucose Hacks!
Steven Bartlett (host), Jessie Inchauspé (guest)
In this episode of The Diary of a CEO, featuring Steven Bartlett and Jessie Inchauspé, Glucose Goddess: The 10 Glucose Hacks! explores 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.
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.
Key Takeaways
Flattening 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). ...
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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. ...
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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). ...
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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. ...
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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. ...
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Glucose control is tightly linked to hormones, fertility, PCOS, skin, and aging.
Chronic insulin elevation from frequent spikes contributes to insulin resistance, which is present in ~60% of PCOS cases and is strongly associated with infertility, excess testosterone (acne, hair loss, facial hair), and irregular or absent periods. ...
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GLP‑1 drugs like Ozempic expose how toxic the food landscape is—but come with trade‑offs.
Endogenous GLP‑1, produced by L‑cells in the gut, tells the brain to stop eating and helps manage glucose. ...
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Notable Quotes
“It'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
Questions Answered in This Episode
You showed that food order can cut a meal’s spike by up to 75%; could you walk through a concrete example of how you’d restructure a typical restaurant meal—say, pizza and dessert—in the most glucose-friendly way possible?
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. ...
Get the full analysis with uListen AI
For women with PCOS who suspect insulin resistance is a driver, what specific lab tests and timeframes do you recommend to track whether your four core hacks are actually reversing their metabolic and hormonal dysfunction?
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. ...
Get the full analysis with uListen AI
You were clear that juice and smoothies are essentially sugar water, yet many nutrition guidelines still count them as ‘servings of fruit’; what changes would you like to see in official dietary guidelines, and how should parents navigate this conflict today?
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. ...
Get the full analysis with uListen AI
GLP‑1 drugs risk loss of muscle and rebound fat gain; if someone is already on Ozempic, what is the most effective, practical protocol (training, protein, hacks) you’d prescribe to preserve muscle and make their results as durable as possible?
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.
Get the full analysis with uListen AI
You mentioned a strong link between insulin resistance and major depression—if a patient with treatment-resistant depression came to you, how would you systematically use glucose monitoring and your hacks alongside standard care to test whether metabolism is part of their mood disorder?
Get the full analysis with uListen AI
Transcript Preview
You're telling me that that will have an impact?
Absolutely. And the studies prove it. It's an amazing ingredient that's been used for its health benefits. For example, it has impact on visceral fat.
Is that belly fat?
Yeah. It's the fat that's really bad for you. Yeah, you're not supposed to do that, Steven.
Oh, gosh. The Glucose Goddess is back. Jesse Inschauspee is a biochemist and best-selling author. With a focus on nutrition and glucose management- She provides simple, science-backed tips to improve our health.
80% of the population have glucose spikes every single day, and that's when problems start happening, from mental health, to acne, to faster aging, infertility and PCOS, which is one of the leading causes of infertility in women. And the problem is, we're in a situation where the food landscape is so toxic and most of us just eat sugar and starches, but they are literally made up of glucose molecules.
Is there any such thing as good sugar?
No. So even all the fruit that we find today in supermarkets is not natural, and people believe that if the sugar is coming from a fruit, for example, in a fruit smoothie, that that's good sugar, but that's a total lie. And your body doesn't differentiate whether the sugar is in a fruit smoothie or the sugar is in a chocolate cake.
Are there any foods that have surprised you when you tested them?
Yes. I think the biggest ones are ...
Wow. This begs the question then, is there a healthy way to consume sugar?
So these are four hacks that people can implement in their lives and you're able to reduce your glucose spikes while still eating what you love.
And you took these hacks and did an experiment?
Yes. And 90% of people reduced their cravings, really significant impacts on sleep, hormones, mood, on diabetes.
And it says here roughly 40% of people who wanted to lose weight did in fact lose weight.
Yep.
So what are the hacks?
The first one is ...
This is a sentence I never thought I'd say in my life. Um, we've just hit seven million subscribers on YouTube and I wanna say a huge thank you to all of you that show up here every Monday and Thursday to watch our conversations. Um, from the bottom of my heart, but also on behalf of my team who you don't always get to meet, there's almost 50 people now behind The Diary of a CEO that worked to put this together. So, from all of us, thank you so much. Um, we did a raffle last month and we gave away prizes for people that subscribed to the show up until seven million subscribers, and you guys loved that raffle so much that we're gonna continue it. So every single month we're giving away money can't buy prizes, including meetings with me, invites to our events, and £1,000 gift vouchers to anyone that subscribes to The Diary of a CEO. There's now more than seven million of you, so if you make the decision to subscribe today, you can be one of those lucky people. Thank you from the bottom of my heart. Let's get to the conversation. Jesse Inschauspee, the Glucose Goddess. We spoke two years ago, and in that time I feel like there's been a real glucose revolution, m- much of which has been led by you. Your books have sold millions and millions and millions of copies around the world. Your conversations online have millions and millions and millions and millions of views, more than I could possibly count. What's going on with glucose?
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