Glucose Goddess Jessie Inchauspé: The power of balancing your blood sugar

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Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts.

She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the same.

The device was a continuous blood sugar monitor, and it was this, combined with her academic background, and a remarkable willingness to use herself as a lab rat, that began a journey of discovery into how blood sugar affects our health.

In today’s episode, Jonathan is joined by two leading experts on the topic:

Jessie Inchauspe is a biochemist, bestselling author, and founder of the Glucose Goddess movement who’s helped hundreds of thousands of people improve their health by making cutting-edge science accessible.
Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.

Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:24 - Quickfire questions
02:43 - What is blood sugar?
03:34 - Why do we have blood sugar?
05:49 - Blood sugar monitoring
07:59 - How does blood sugar affect our health?
09:48 - Do we want a flat blood sugar?
14:54 - Blood sugar responses and menopause
20:35 - Personalization in blood glucose responses
24:42 - Actionable advice to better control your blood sugar
25:25 - Food ordering
30:13 - Vinegar and blood sugar
36:17 - What foods should I eat to control blood glucose spikes?
39:52 - Blood glucose & exercise
42:17 - Summary
44:15 - Listener question
45:35 - Goodbyes
45:52 - Outro

Books:

[judiekathey]

I struggled with blood sugar issues for years, feeling tired and off all the time. I tried different diets and treatments, but nothing worked. Then I found a simple solution that worked quickly! My energy leveled out, and I finally felt like myself again. I can’t post it here but it's on my channel

[Matira]

Two months ago I saw this and started eating food in the order explained here. After eating the same food, but in the order recommended, I have lost 2 inches from my waist. Just a few days ago I started including some vegan meals, but that was less than a week ago. I am applying the same principles to vegan eating. It really works! It is clear, and simple to do and really works. Loosing belly fat is a big deal! Thank you Zoe.

[wendywilliams]

I’m so glad I found you, I am going through a diabetic crisis. I’m trying to find a way to stop all the highs and spikes. This has helped me tremendously. I see a difference this morning when I add a vegetable to my morning meal and ate that first then walked for ten minutes after. I still have a lot of work to do, but today I feel better about things. Thank you all.

[helenjones]

I've been wearing a CGM for about 8 months as I am a type 1 IDD, diagnosed 40 years ago. I can't begin to count how many times since wearing the device, that I have been faced with an inexplicable spike or crash after meals, wailing "but its the same breakfast / meal I always have!". This podcast, I hope, will help me smooth out the worst of the spikes and troughs and improve my sleeping. Thank you all so much. Off to get my vinegar drink.

[Matira]

This is very empowering, and what I like about it is the simplicity. As a child growing up in The Caribbean, we used to eat the meat first; the starchy part of the meal followed, often white rice, mixed heavily with peas or beans, along withgreen leafy vegetables steamed, and raw vegetables There was a spinach vine on every backyard fence.. Cracklin, butter and lard from animal fat was used instead of vegetable oil. The work was hard and involved a lot of manual labour. Diabetes, stroke and heart attack were very rare. The ancestors had a lot of wisdom, but we have moved away from it. I am glad that I can improve on that by applying this new information to that model, and make it even better. Thank you Johnathan Wolff, Dr. Sarah Berry and Jesse Inchauspe so much for presenting this very practical information.

[Grace.AlwaysGrace.]

I’ve watched a dozen or so ZOE videos in recent days, almost nonstop. Whilst all have been informative and useful and inspiring, THIS one has been the easiest to digest and apply by far. So pleased to have discovered ZOE. Thank you all.

[davidtsw]

Jessie is a star! I loved listening to Sarah and her discuss all the details of how to manage your blood sugar spikes. A fantastic episode

[johnmacarthur]

This is the first time I have listened to your podcast. I don’t know how I tapped on it but I but Jessie’s audiobook few days ago and have listened to it about 30 times. Let me say this, thank you Jessie. This is the best book about glucose ever. The book is Glucose Revolution. This is a book everyone needs to read or listen to. Finally Ms Inchauspe, your beautiful as your book is. Thank you for sharing your experience.

[annoates]

The idea of eating vegetables first when we have a main meal is fascinating because when I visited a French family in the 1970s, this is exactly how they ate. I was very surprised to be given green beans or salad separately, then a portion of meat and potatoes. They were a middle class rural family eating a traditional way.

[garybala]

Summary:
Simple hacks or shortcuts to maintain stable blood sugar glucose
1. In general, reduce foods with sugar, carb and starch (and drink more water too).
2. Eat vegetables and fiber first, then protein and healthy fats, then carbs and sugar. The more time between them the better.
3. Do any exercise for 10 minutes after any meal to burn off glucose.
4. Standard level vinegar in form of drinks, condiments or pills slow blood glucose.

[michaelt]

What a great show. As someone who is prediabetic, it has been absolutely nuts for me to worry about my blood sugar. My experience has been that both diets and medications have been problematic. Thank goodness for this kind of research. I look forward to more. Keep up these great interviews.

[annmitton]

Brilliant. At 70 and 76 we are trying hard to eat well and reduce sugar because my husband has recently been type 2 diagnosed. We were following some of the tips before but it is so helpful to hear all this information along with other helpful info in your podcasts. Thank you.

[sylviaemberton]

Michael Mosley investigated vinegar in one of his bbc series. A recommendation was to drink a tablespoon a day possibly in a glass of water, or o add to the salad dressing. This had several benefits including weight loss, possibly because it counters a sweet craving. Cider vinegar was preferred.

[tvalivation]

I have been doing Jessie's hacks for a couple of months and my food cravings have practically disappeared. As a result it has made it much easier to watch how much I eat and I am almost back in the healthy BMI range.

[natures_child]

What a fascinating interview. As a perimenopausal woman I can testify that I cannot metabolise foods in the same way. I am definitely going to try out some of the hacks re the order in which to eat certain foods. Keep up the great work!

[benjaminliamzon]

I am doing the jesse protocol and getting very good blood sugar reading two hours after a meal.

[JoanneShortell]

A clue to why acetic acid might work -- it causes a release of serotonin when it contact the tongue. I'd be willing to guess it works even better without the straw. Someone once recommended vinegar diluted in water for my migraines. Sipping an ounce of any vinegar in a pint of water really took the edge off albeit only for a short time. You had to keep sipping.every few minutes to keep it going. It bothered me that it worked and I couldn't think why it would -- and then I found a study where someone found that putting acetic acid on a lamb's tongue caused a release of serotonin. Serotonin is involved in how many migraine meds work and also has a role in glucose metabolism. So maybe this is why the vinegar before eating moderates the glucose spike. New to Zoe and can't wait to get my test results back!.

[nicolacockett]

This is the second time that I watched this episode and I have taken even more from it. Thank you all so much

[cgrand]

This was a long, but excellent and very informative video on the subject of Blood sugar. I’ve jotted down a few notes, but I’m planning on watching again today. I’m not diabetic, I’m pre diabetic but I’m not comfortable with my Hb A1c sitting at 5.9. My desire is for my A1c to be lower. This is not any easy process by any stretch of the imagination, which is why I attempting to learn this whole thing on Blood sugars work, then develop a plan. Anyways, I really enjoyed this video, and I’m looking forward to watching others on your YouTube channel.

[jackiesibblis]

Love Zoe Podcast. I listen it most days. They are not one tracked with being strict vegans.
They are plant based with a little inclusion of oil oily fish etc.love Dr Sarah🎉🎉🎉🎉🎉🎉🎉