The Glucose Goddess Method by Jessie Inchauspé
The 4-Week Guide to Cutting Cravings, Getting Your Energy Back, and Feeling Amazing
The Glucose Goddess Method by Jessie Inchauspé is a four-week guide designed to help people regain energy, curb cravings, and feel better by stabilizing blood sugar. With science-backed techniques that are simple and flexible, this book redefines the role of glucose in everyday health—whether you have diabetes or not.
Who May Benefit from the Book
- Those struggling with constant sugar cravings or fatigue
- Individuals seeking steady energy throughout the day
- People looking to manage weight without restrictive diets
- Readers interested in simple, science-based nutrition habits
- Anyone dealing with brain fog, mood swings, or hormonal imbalances
Top 3 Key Insights
- Glucose matters for everyone—not just those with diabetes. Spikes affect energy, mood, and long-term health.
- Four simple hacks—savory breakfasts, vinegar before meals, veggie starters, and post-meal movement—can control glucose easily.
- You don’t need to cut sugar completely. You just need to eat it the right way to avoid energy crashes and cravings.
4 More Lessons and Takeaways
- Start with Veggies: Eating vegetables first creates a fiber barrier that slows glucose absorption and keeps levels stable.
- Vinegar is a tool, not a trend: A tablespoon of vinegar before meals can reduce glucose spikes by up to 30%.
- Move after meals: Ten minutes of light activity post-meal helps your muscles burn glucose, keeping blood sugar low.
- Customize for life: You can mix and match the hacks to suit your lifestyle. There’s no one-size-fits-all rule.
The Book in 1 Sentence
A science-based, 4-week method to manage blood sugar and improve well-being using simple, enjoyable food and lifestyle changes.
The Book Summary in 1 Minute
Jessie Inchauspé shows how blood sugar spikes—even in non-diabetics—lead to cravings, fatigue, brain fog, and poor health. Her method offers four powerful habits: start the day with a savory breakfast, drink vinegar before meals, eat veggies first, and move after eating. These easy shifts reduce glucose spikes without cutting out carbs or sweets. The result? More energy, fewer cravings, and better mental clarity. You keep your food freedom, feel amazing, and build habits that last beyond the 4-week program.
The Book Summary in 7 Minutes
Glucose Isn’t Just for Diabetics
Most people believe only diabetics need to watch glucose. Jessie Inchauspé flips this belief. She explains how daily glucose spikes affect almost everyone. They cause energy crashes, skin issues, brain fog, cravings, and mood swings. The book starts by helping readers recognize their body’s signals—signs that glucose is out of balance.
Jessie backs this up with science but makes it simple. Your body constantly reacts to sugar levels. Stabilizing those levels improves energy, hormones, and even mental health.
The Four Foundational Hacks
The core of the Glucose Goddess Method is four powerful yet simple habits:
| Hack | What to Do | Why It Works |
|---|---|---|
| Savory Breakfast | Start your day with protein and fat | Prevents a morning glucose spike that leads to energy crashes |
| Vinegar | Drink 1 tbsp before meals | Acetic acid slows sugar breakdown and promotes glucose uptake |
| Veggie Starter | Eat vegetables first at meals | Fiber forms a barrier, lowering the impact of other foods |
| Post-Meal Movement | Move for 10 minutes after eating | Muscles use glucose directly, lowering blood sugar fast |
These four habits form the weekly structure of the method. One hack is added each week, making the changes manageable.
Start with a Savory Breakfast
Most people start their day with sweet foods—toast, cereal, fruit juice. Jessie shows this spikes glucose and leaves you tired. She recommends replacing sweet breakfasts with savory ones.
Examples:
- Eggs with avocado
- Greek yogurt with nuts
- Tofu scramble with vegetables
This keeps your energy stable until lunch and stops early cravings.
Use Vinegar Before Meals
One tablespoon of vinegar before a meal can lower the glucose spike by 30%. Why? Acetic acid slows down how fast the body turns carbs into sugar. It also helps muscles pull sugar from the bloodstream.
Easy ways to use it:
- Mix in a glass of water
- Add to tea
- Use in salad dressing
Jessie encourages readers to experiment and find their favorite way to take vinegar.
Begin with Veggies
Vegetables rich in fiber work like a net in the gut. When eaten first, they slow down the sugar absorption from the rest of the meal.
Ideal veggie starters:
- Green salads
- Cooked spinach, kale, or broccoli
- Raw carrots, cucumbers, or bell peppers
Even 5 minutes between the veggies and the rest of the meal makes a big difference. You can even do this in restaurants by ordering a side salad first.
Move After Eating
Instead of lying down after meals, Jessie recommends light movement. Just 10 minutes of walking, squatting, dancing, or cleaning engages muscles. Muscles burn glucose during movement—no insulin needed.
Simple post-meal moves:
- Walk around the block
- Do dishes
- Climb stairs
- Light yoga or stretches
This is especially helpful after carb-heavy meals or dessert.
Dessert is Not the Enemy
You don’t have to give up sweets. The key is timing. Eating dessert after a full meal causes a much smaller glucose spike than eating sweets on an empty stomach.
Jessie suggests:
- Save sweet treats for dessert
- Use fruit with fat or protein (e.g., strawberries with whipped cream)
- Avoid sugary snacks between meals
This allows you to enjoy food without energy crashes or cravings.
Customize the Method
The Glucose Goddess Method isn’t a strict diet. You won’t count calories or give up favorite foods. Instead, you learn how to eat them wisely. The method works for everyone but looks different for each person.
Jessie encourages:
- Flexibility with meals
- Finding your own vinegar routine
- Choosing veggie starters you enjoy
- Picking movement you’ll actually do
The goal is long-term, gentle habit changes that help you feel better daily.
About the Author
Jessie Inchauspé is a French biochemist and the founder of the popular Instagram account @glucosegoddess. She holds a Master’s degree in biochemistry from Georgetown University and worked as a product lead at a health tech company. Her work focuses on making complex science about blood sugar easy to understand. Jessie combines personal health struggles with scientific insight to help others feel better using practical tips.
How to Get the Best of the Book
Follow one hack per week. Don’t rush. Use the recipes and tips provided. Listen to your body. Track your energy, cravings, and mood. Use the journal prompts in the book to reflect and stay consistent.
Conclusion
The Glucose Goddess Method offers an easy, flexible way to feel better, reduce cravings, and boost energy—without cutting your favorite foods. By learning simple, science-backed habits, readers can take control of their health, one bite and one step at a time.