Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar

Must Read Book To Improve Health and Aging
Jessie Inchauspe is brilliant. This book is full of very useful and effective information building on her 10 Hacks found on her YouTube videos. As a biochemist and medical researcher, she is considerably more knowledgeable than many physicians I’ve met about nutrition and its impact on health.I have been struggling with borderline diabetes/pre-diabetes for years. Doctors wanted to put me on Metformin which I refused as I’m improving and reversing this condition through diet, exercise, and natural supplements. This is a very interesting easy to read book that fully explains how important it is to balance and flatten glucose spikes and improve insulin sensitivity.Many people know ”What” to eat and what foods to avoid, intermittent fasting addresses “When” to eat. This book discusses “How” to eat in a particular order to noticeably benefit health. She explains glucose spikes and insulin resistance and its relationship impacting health, chronic illnesses and aging. She states that chronic diseases including heart, cancer, obesity, diabetes, dementia, PCOS, and others are from inflammation stemming from uncontrolled glucose spikes. Feeding children in this particular order can also improve their health- childhood diabetes is a major concern.Inchauspe cites a 2015 Cornell Study which found that people who ate food in this order (described below) reduced glucose spikes by 73% and insulin spikes by 48% within 2 hours, along with a significant reduction in their A1C levels. This is huge! My own blood testing and eating a variety of foods in this order, including various desserts, shows an impressive further reduction in my 2 hour postprandial blood glucose readings which are typically in the 90’s or lower.The 10 Hacks found in her YouTube videos are greatly expanded upon in this book to make these hacks even more effective in normalizing glucose and improving blood testing and A1C scores, while helping to lose weight by eating foods in a certain order: First- salads and/or veggies. Second- protein and good fats. Third and last- carbohydrates & starches. Yes, you can eat whatever you want, and however much you want (no counting calories) and even have dessert as part of the meal while minimizing glucose spikes and fat storage, improving insulin sensitivity and overall health. If you need to lose weight or have blood glucose challenges, skip dessert and reduce or eliminate bad carbs and limit good carbs. Eating in this order becomes a lifestyle and easy to implement daily. I find eating this way that I’m already pretty full by the time I get to the carb and dessert stage which helps maintain my weight. Other hacks include drinking a tablespoon of apple cider vinegar in water or in a dressing, not eating naked carbs (take carbs with a good fat or protein), and walking after a meal.I have been doing intermittent fasting for a few years and recently incorporated Jessie’s 10 hacks. Combining fasting with these hacks has been the missing link to further improve my overall health that I can see, feel, and measure.Highly recommended!Update September 2024- I recently got a Dexcom G7 continuous glucose monitor (CGM) which has been very educational in seeing how good quality sleep and walking after meals helps to further lower glucose levels, versus poor sleep and no walking after eating. I used to get up at 3am to go on the computer every morning. Forcing myself to break this habit and stay in bed has seen a further lowering of blood glucose after several days. A good night’s sleep and exercise after eating are as essential as diet.This is clearly shown on the CGM which reports glucose changes every 5 minutes. Seeing how various foods impact glucose is a valuable learning tool. I had to pay for this out of pocket and it has been a worthwhile investment. When installing a new monitor every 10 days I find it necessary to recalibrate the Dexcom readings with a fingertip blood test, as the initial readings are too high, typically anywhere from 15-35 points higher than the blood test. Simply click on the plus sign and follow directions to recalibrate.

Worth reading to better understand blood sugar, but don’t limit yourself to this one resource
My mother had type 2 diabetes and ultimately died from related kidney failure. For years I have exercised and managed my diet in an effort to avoid a similar fate. I was therefore stunned during a recent doctor’s appointment when it was revealed that my hemoglobin A1c was above normal limits. I immediately ordered a continous glucose monitor and was dismayed to see that my blood glucose levels were regularly exceeding what would be considered normal. I am now trying to learn as much as possible about preventing these elevated glucose levels.In my research I was led to Jessie Inchauspe (Glucose Goddess on Instagram) and decided to buy her book, The Glucose Revolution. I will say that the majority of the information in this book is available for free on her Instagram account. However, I like the simplicity of reading through the book rather than scrolling through posts and reels.The author gives a thorough overview of glucose, explaining the different forms and how they act in our bodies. She explains glucose spikes and has a really good explanation of what the hemoglobin A1c test is measuring. She then shares 10 hacks to help lower your blood sugar levels that I feel are relatively easy to incorporate into your eating plan. Some of them, like eating dessert over a sweet snack (eat a sweet food after a meal rather than on its own) were things that I have already been doing intuitively.I do wonder at the description of our stomachs as a sink and the intestine as the pipe below. She claims that when we eat carbs first, they flow uninterrupted into the intestine. Drawing on information from my college nutrition classes many years ago, I seem to remember that chemical digestion begins in your mouth and that because of the churning in your stomach, the food that you eat will all be mixed around and therefore it doesn’t really matter what order you eat your foods in. That being said, it’s a relatively minor thing to eat a veggie starter and/or eat foods in the described order.I also question the idea that our blood sugar shouldn’t rise more than 30 points after eating. If my blood sugar is at 80, that means after eating my glucose level should not be above 110. That is well below the generally accepted rise to 140. I’m not saying that we should always be going to that level, but even a modest rise to 120 would not be accepable according to the standards presented in the book.Of note, the author does not have diabetes or prediabetes and started the Glucose Goddess after working for a company that was developing continuous glucose monitors.Overall, I do think this book is worth reading to better understand blood sugar. I wouldn’t limit your knowledge to just this one source of information though. I’ve been slowly working through articles and videos published on the Nourished by Science website. I really appreciate the perspective offered there. Women entering menoupause might want to investigate the effects of decling estrogen on their blood glucose levels too. The New Menopause by Dr. Mary Claire Haver is a fantastic book on this stage of life.

Highly recommend
Excellent book!

Imagine stumbling upon a book that doesn’t just claim to change your life but actually has the credentials to back it up. That’s exactly what happened when I read “The Glucose Revolution” by Jessie Inchauspé.Jessica is a French biochemist whose exploration into the world of glucose led to this eye-opening read. Published in 2022, this book delves deep into the effects of glucose on our body, mind, and emotions. It’s all about the science behind glucose’s impact and how we can mitigate its negative effects.Jessie Inchauspé isn’t just another author hopping on the latest trend; she’s a biochemist dedicated to this cause. Her expertise is clear, and she’s a knack of making complex scientific concepts about glucose accessible to everyone. The book systematically navigates through personal anecdotes, scientific breakthroughs, and practical advice, making it a comprehensive guide on dealing with glucose in our diets.What struck me the most was how the book balances its scientific depth with practicality. It’s loaded with easy-to-implement tips that can significantly reduce glucose consumption and its effects. The author’s personal journey adds a layer of authenticity and relatability, making the science not just understandable but also applicable.Critique-wise, I approached the book with a healthy dose of skepticism, as I do with any book proclaiming life-altering advice (actually, the proclamations cake from friends, not the book). However, Inchauspé’s thorough research and clear, layman’s terms explanations left me without any substantial criticism. It’s rare to find a book that feels both pioneering in its field and yet so grounded and practical.The impact of “The Glucose Revolution” is broad and significant, offering invaluable insights and tips that I found immediately beneficial. From improving my focus to eliminating the dreaded afternoon slump (it’s actually gone – completely!) – the practical applications of Inchauspé’s advice have made a noticeable difference in my daily life.It’s a book I would confidently recommend to virtually anyone. Whether you’re struggling with weight issues, mood swings, sleep problems, or just want to understand the role of glucose in your diet, this book has something for you.Reflecting on my personal journey with this book, it has taught me much more than just the science of glucose. It has practically shown me how to implement changes that have improved my wellbeing. I read it somewhat reluctantly at first, at the behest of my partner, but I’ve come to see its value far beyond its pages. It’s not just about knowing that too much sugar is bad; it’s about understanding the pervasive influence of glucose and how simple, yet powerful, it is to take control of its impact.As for my final thoughts, “The Glucose Revolution” isn’t just another book on my shelf. It stands out as a potentially life-changing read and might just secure its spot in my top five books for 2024.For anyone who eats food, this book isn’t just recommended; it’s necessary.

I’ve had this in my Amazon cart for over a year but always prioritized other books. When Amazon opened in S. Africa recently, I had to get it, coz that meant I didn’t have to wait the usual two weeks to get it from Amazon.com.All I can say is, it’s tied up so many loose ends for me and the information in here is life changing. I have been raving about it at work amongst my female colleagues and sharing everything that I’ve learnt.I’ve just started incorporating the practices in here to help with my PCOS symptoms and I can tell you, I’m just blown away coz it’s working. Learning how to regulate my glucose levels and keep a steady level makes all the difference and this literally translates into weighloss.PCOS girls need to read this book. It’s an absolute gem

Really good book! The author didn’t say anything new or innovative, but gathered in one book all the important information for people who struggle with cravings, insulin resistance or diabetes.