Understanding the Glucose Connection to Weight Management

Recently, I realized my weight had gradually increased to a level that didn't feel comfortable. To turn things around, I started exploring effective strategies to prevent further weight gain.

About four weeks ago, while browsing social media, I stumbled upon an engaging interview featuring podcaster Lewis Howes and “The Glucose Goddess,” Jessie Inchauspé. Inchauspé, a prominent figure with French roots and a New York Times bestselling author, holds a master’s degree in biochemistry. Her insights captivated me, prompting me to read her book, The Glucose Goddess Method.

After diving into the book, I decided to try her four-week program, and I’m thrilled with the results. Inchauspé’s approach emphasizes avoiding glucose spikes rather than focusing on restrictive dieting. She presents clever strategies aimed at keeping these spikes at bay.

Maintaining balanced glucose levels is crucial, as excessive spikes can lead to serious health issues such as diabetes and heart disease. Inchauspé also warns that high glucose spikes may accelerate aging—definitely something to avoid!

The core of her method involves introducing a new strategy each week to enhance satiety and mitigate glucose spikes:

Week 1: Start your day with a savory breakfast packed with protein and/or vegetables. Avoid sugary cereals or pastries, including oatmeal, which can lead to glucose spikes and subsequent energy crashes.

The video discusses alternative methods for weight loss that don't involve traditional dieting.

Week 2: Add a tablespoon of vinegar, diluted with water and sipped through a straw to protect tooth enamel, to your daily routine. This can also be incorporated into dressings and other meals.

Week 3: Begin meals with a vegetable portion that constitutes about one-third of your plate. This fiber-rich choice acts as a barrier against glucose spikes.

Week 4: After eating, spend ten minutes moving—whether through a brisk walk or light exercise—to help stabilize blood sugar levels.

Inchauspé, J. (2023). Glucose Spikes Chart. The Glucose Goddess Method (p. 29). S&S/Simon Element.

A key element of Inchauspé’s philosophy is her belief that we can still enjoy sweet treats while keeping glucose spikes in check. Her tip? “Dress your carbs.” This means pairing starchy or sweet foods with protein, fat, or fiber to reduce the glucose surge.

By adopting Inchauspé’s strategies, I’ve discovered a sustainable way to manage my weight and learned how glucose fluctuations impact my overall health. Plus, I appreciate the delicious recipes featured in her book—after all, the French certainly know how to enjoy good food!

When I shared the Glucose Goddess methods with my teenage son, he groaned, “Ugh, Mom, not another fad diet!” However, this isn’t just another trend—it’s about recognizing the potential health risks of glucose spikes.

Personally, the improvements I’ve experienced speak volumes: I feel more energetic, and my weight is moving back to where I want it to be. I'm fully supportive of these practical strategies.