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Jessie Inchauspé: “I’ll explain why glucose spikes are bad and how to avoid them.”

Blood glucose reports assist regulate sugar levels. They have two main objectives: monitoring the patient’s sugar and checking to see if they have developed a kind of diabetes or prediabetes.

Sugars and carbs are not enemies of the body and health. We need to know them better and how to eat them so they don’t harm us. Everything is contained in the glucose curve and its peaks, as explained by the “glucose goddess” Jessie Inchauspé. Here’s what you need to know.

It’s a warm August afternoon.

In London, it is still full summer; therefore, it is the perfect season for ice cream. «Exactly what I allowed myself before coming to the interview», Jessie Inchauspé, biochemist and expert on the impact of nutrition on health, better known as @glucosegoddess on Instagram, where she has more than one million followers, tells me smiling.

«Chocolate and yogurt, really tasty – he says – But also writes that I then reached the hotel on foot, for a twenty-minute walk, to flatten the glucose curve». One of his strategies for minimizing glucose spikes is “so banal that one doesn’t think about it, but so effective… So one can enjoy the pleasure of food but without repercussions on one’s health.”

Let’s start from the beginning.

After graduating with a degree in Mathematics from King’s College London and a Master of Science in biochemistry from Georgetown University, Inchauspé went to Silicon Valley, where she currently works at a start-up specialized in genetic analysis and health monitoring. Since 2018, she has been studying the effects of glucose on the body, becoming one of the leading authorities on how this molecule operates.

But perhaps her CV alone is insufficient to explain why this scientist with platinum blonde hair, a bright smile and a nice manner genuinely became the “goddess of glucose”, followed and listened to by both the scientific and generalist populations.

The change started on that day.

I was in danger of dying as a result of an unconscious gesture. I dived over a cliff, and instead of “piercing” the water with my feet, I landed on my butt. This caused a catastrophic impact on my spine. I arrived at the hospital, and it was immediately evident that an operation was essential, the risks of which also included death. I made a commitment to be grateful every day and to help others when I got up.

Jessie today is more alive than ever and has made her knowledge and discoveries available to everyone – first on social media, today also with the book The Glucose Revolution, published by Vallardi – to help people have a relaxed and vital with food: no longer a castrating relationship – “no to this, weigh that, count the calories of that, I can’t do this…” – but joyful and satisfying like his post-lunch ice cream, which he began to work off by walking.

We live in a consumerist society

The time has come to recognize that poor dietary choices affect our psychophysical well-being and keep us from waking up every morning feeling in our best shape, he says me, where even food is marketed. It may not appear serious, but wouldn’t you wish to do it if possible?

I’m here to tell you that there is a way.

Controlling blood sugar levels is one method. Glucose is the body’s principal energy source; we cannot do without sugars. But, and this is the revolution, its concentration can vary considerably during the day, and when unexpected spikes occur – the so-called glucose peaks – everything is affected: mood, sleep, weight, skin health and immune system, fertility and risk of heart disease”, he continues.

However, exercise caution:

Glucose is not everything or the only perpetrator of our diseases. «Other elements influence health: sleep, stress, physical activity, mental well-being, the quality of medical care and others. In addition to glucose, we should be concerned about lipids, fructose and insulin. The latter two, however, are more difficult to monitor continuously.

Levels are the only ones we can manage comfortably sitting in an armchair; the good news is that when we flatten the glucose curve, we act on the insulin and fructose curves. This is because fructose exists only in glucose, and the pancreas produces insulin based on blood sugar levels.”

But let’s move on to the million-dollar question.

Why are spikes harmful? «Ingesting glucose, hence sugars, is not the problem. Repeatedly consuming too much, even when our bodies don’t require it, is the issue. I use the example of a steam train that is fed more coal than is required to run the boilers in the book. The risk is that he stops and doesn’t complete the race.”

The same happens to our mitochondria: according to a recent theory, the allostatic load model, when the mitochondria are inundated with excess glucose, small molecules are generated that have important consequences: free radicals. Additionally, when free radicals emerge following a peak, some glucose is converted to fat.

They cause a deadly chain reaction.

These molecules are dangerous because they ruin everything they contact. They disrupt our genetic code (DNA) at random sites, causing mutations that activate damaging genes and can lead to cancer initiation. They also open pores in the cell membrane, impairing its functionality. Under normal circumstances, we can handle a small number of free radicals in cells; nevertheless, the repeating of the peaks causes them to grow too many to be handled. ”

When we fail to neutralize free radicals, the body is susceptible to oxidative stress. This makes us tired and unwell prematurely and, according to a process called glycation, causes us to age prematurely. The combination of too many free radicals, oxidative stress, and glycation leads to a general state of inflammation in the body.

Precautionary Steps

Under normal circumstances, it is a preventive measure to defend oneself from intruders, but when it is chronic, it is dangerous because it turns against the body. From the exterior, we observe redness and swelling; inside, the tissues and organs are steadily harmed.”

Alcohol, smoking, leaky gut syndrome and chemicals secreted from body fat also contribute to increased inflammation. Chronic inflammation is the cause of most chronic diseases, which can lead to stroke, lung, heart and liver disorders, obesity and diabetes.

So, how can you avoid these spikes?

Some tricks are easily practicable in ordinary life, tried by Jessie directly. He says, grinning, “The post-ice cream walk allowed me to reduce glucose peaks by 30%, for example.” “But starting each meal with vegetables can help reduce them by 75%.”

You will learn more if you keep reading the article. “Guilt and food cannot be in the same sentence: eating is joy, but you need to know how to do it correctly, to feel better and live lightly, inside and out.”

How can you feel better and lower your blood sugar?

Following the counsel of a biochemist?

In her Instagram account, Glucose Goddess, and a new book coming out, scientist Jessie Inchauspé gives straightforward techniques for balancing blood sugar levels. These tips have benefits for health, energy, and skin.

Jessie Inchauspé became an expert in sugar spikes following a catastrophic accident at 19, in which she shattered her back. “I was quite afraid. I had a big procedure, and I suffered with the after-effects for years. So I went seeking for a method to reconnect with my body, to take care of it, to feel better and find happiness again.”

An accident that might impact her life

With this goal in mind, Jessie studied biochemistry and subsequently worked in genetics in San Francisco. “There, I tried for the first time, out of curiosity, with a sensor to record sugar. Suddenly, I could see and understand what was happening in my body. I researched sugar and sugar day and night. I modified the way I eat and eventually felt fantastic.

My mental health, desires, skin, weight, energy, mood… everything was better.” Jessie immediately wanted to share her results with the entire public. However, my goal was to make science appealing. I used software to transform the sensor data into stunning graphs, which I then presented to my friends. They enjoyed it; they started adopting my teachings and felt better. So I built my Instagram account – which now has over 580,000 followers, to ensure everyone can benefit.”

Why is it necessary to stabilize it? “Because 80% of people without diabetes experience daily blood sugar rises without realizing it. These spikes stimulate 3 physiological processes: insulin secretion, inflammation and accelerated aging. These 3 processes are the basis of cravings, persistent hunger, weariness, ageing, wrinkles, acne, sleep difficulties, polycystic ovarian syndrome and, of course, the stealthy development of diabetes.

The good news is that managing your blood sugar level is really straightforward and life-changing. Let’s discuss an emergency if you consider that only 12% of Americans currently have normal levels.

Glycemic peaks favor the emergence of wrinkles. “Every time there is a rise in glucose, glycation is activated in the body. Glycation causes proteins, particularly collagen, to harden, hastening the formation of wrinkles and the loss of skin tone. At the same time, each surge in glucose generates an inflammatory reaction, resulting in redness, acne and skin imperfections.”

Spikes produce weariness.

Glucose is injected into cells by insulin, and cells may receive too much of it. “Too much glucose causes our cells’ mitochondria (their powerhouse) to shut down. Energy production stops, and we feel fatigued. A diet that causes our levels to fluctuate may induce episodes of exhaustion that could be prevented with a diet that stabilises the curve across the day. “We can slow down, heal, and reverse the processes that arise from glucose spikes. Jessie Inchaupsé asserts that there is always room for improvement.

10 rules of Jessie Inchaupsé’s for stabilising and lowering:

Change the order of foods. During the meal, it is advisable to eat vegetables first (thanks to their fibre, which slows down the flow of glucose into the blood), then proteins, fats, starches and sugars last. A 50%–70% reduction in the glucose surge can be achieved by altering the order of absorption. This has a significant influence.
Always fruit at the end of the meal. Although some propose eating it before or at the beginning of the meal (to avoid fermentation), from a glycemic point of view, it is much better to consume it later.
Include vegetables at the outset of each meal—raw or cooked vegetables, even before breakfast. The more you eat, the lower the glycemic peak following the meal. Before you eat bread at a restaurant, consider this rule. Yes, bread, but first the veggies…
Stop counting calories.
Calorie intake has less of an impact on health and weight loss than molecules and the order in which they are absorbed.
Lower the curve at breakfast because this impacts the demand for sugar throughout the day. If you can’t consume exclusively salty things, always start with vegetables. Afterwards, the dessert should come exclusively from fresh fruit, for example, a smoothie (with the amount of fruit you eat in a meal), but with extra proteins (pea powder, spirulina, chlorella, seeds, nuts) and beneficial fats (like avocado or coconut oil), as detailed in this post.
Don’t discriminate between sugars; they are all the same.
Brown sugar, coconut sugar, honey, and agave syrup… It is pointless to attempt to appease your conscience. From the point of view of the glycemic peak, these are the same molecules as fructose and glucose…
Choose a dessert rather than a sweet snack because there’s nothing worse than eating something sweet on an empty stomach.
Start each meal with apple cider vinegar diluted in water or a salad with a vinaigrette. Vinegar is a miraculous remedy: It temporarily deactivates the enzyme that breaks down sugar and starch into glucose. Additionally, it instructs our muscles to use more glucose, which lowers the blood sugar levels.
Walk for 10 minutes after each meal. This is because the glucose subsequently flows to the muscles for sustenance.
If you want to snack, eat salty foods. even if you’re exhausted.
“Coat” your carbs. Always remember to pair sweets with fibre and proteins. Eating “naked” carbohydrates is never the intention.Fit and in good spirits. “As blood sugar levels stabilize, our hormones also govern insulin, which handles weight gain; ghrelin, which regulates hunger; testosterone, which regulates libido and fertility. You feel terrific; no cravings. Your skin becomes better. It becomes much easier to lose weight, and the symptoms of PCOS diminish.”Detox from sugar

Again, controlling your blood sugar curve throughout the day is the greatest method to lessen sugar cravings. “Sugar is highly addictive, and it is very common to crave it multiple times a day. A decrease in blood sugar levels following a peak is typically associated with sugar cravings. The peaks and valleys generate a roller coaster of cravings!You can drastically reduce your levels by following the 10 rules given above.

All this is outlined in Jessie Inchauspé’s new book, Make Your Glucose Revolution. “My Instagram account is the trailer; the book is the film. In Make Your Glucose Revolution, you will find my own narrative, the stories of many people who are better thanks to my advise, a plunge into the heart of science, and all the diseases and glucose-related syndromes. And then the answers to the questions I am regularly asked on Instagram, but also ideas for recipes, tools, fresh advice and much more”.