Glucose Goddess Shares Key Diet Changes to Boost Energy and Mood

Jessie Inchauspé, widely recognized as the “Glucose Goddess,” has gained significant attention for her insights on blood sugar management. Inchauspé claims that three small dietary changes have dramatically improved her mood and energy levels. Her journey began with a simple breakfast choice that led to a revelation about how food impacts mental health.

Inchauspé’s transformation started one morning in Silicon Valley when she indulged in a donut for breakfast. Using a fitness tracker, she observed her blood sugar levels spiking and crashing, a pattern she linked to her experiences of brain fog and fatigue. “It might seem obvious today that what we eat impacts our mental health, but back then, for me, I hadn’t connected the dots,” Inchauspé told Business Insider. This pivotal moment motivated her to explore the effects of food on daily energy and mood through a pilot study involving a continuous glucose monitor (CGM).

Since then, Inchauspé has amassed over 5 million followers on social media, where she shares what she terms “glucose hacks.” These strategies aim to stabilize energy levels, enhance metabolism, and improve sleep patterns. Continuous glucose monitors have surged in popularity, now used by athletes and health-conscious individuals alike, with devices like the Stelo from Dexcom easily accessible without prescriptions.

The science surrounding blood sugar optimization is evolving. While occasional fluctuations in blood sugar are normal, researchers have not definitively established the optimal range for individuals without diabetes. Dietitians caution that self-tracking might lead to overanalysis of standard biological responses. Nevertheless, Inchauspé advocates for the benefits she has experienced from understanding her blood sugar and implementing a few straightforward dietary adjustments.

Three Key Dietary Changes

Inchauspé emphasizes three specific changes that have had the most significant impact on her health. These adjustments align with established nutritional recommendations.

1. Emphasizing Protein at Breakfast

Inchauspé asserts that starting her day with a protein-rich breakfast has been crucial in avoiding afternoon energy slumps. Previously, her mornings began with cereal or granola bars, which resulted in rapid blood sugar spikes. Now, she opts for eggs, Greek yogurt with unsweetened nut butter, or smoothies containing protein powder. “Anchoring your day with a protein-rich breakfast that keeps you steady is really, really key,” she explained. This shift has led to a marked improvement in both mood and overall energy.

2. Starting Meals with Vegetables

While not opposed to carbohydrates, Inchauspé has adapted her approach to meals. She begins each meal with a salad or fiber-rich vegetables, enhancing digestion. “It’s not necessarily replacing things, but also just learning when and how to eat them so I can still get all the joy out of them with less impact on my glucose levels,” she stated. By prioritizing fiber, she aims to slow carbohydrate absorption, resulting in steadier blood sugar levels.

3. Choosing High-Fiber Fruits

In her snack choices, Inchauspé has transitioned from grapes to apples with peanut butter. Initially, she believed grapes were a healthy option, but they contributed to her afternoon fatigue. Now, she opts for apples, which provide more fiber and help regulate sugar absorption. “I’m all for being as balanced and nuanced as possible,” she remarked. “A donut is not the best thing for your blood sugar, but I would never tell you, ‘you could not ever eat a donut ever again.'”

The Bigger Picture

As research into blood sugar tracking continues, Inchauspé’s rising popularity highlights a broader trend: an increasing number of individuals are seeking data-driven insights to enhance their health and energy levels. The message is clear: a common-sense approach to diet—paying attention to personal needs and goals—is essential.

In conclusion, Inchauspé’s journey emphasizes the importance of dietary awareness and the impact of small adjustments. By focusing on protein, fiber, and mindful meal choices, individuals can take control of their energy levels and overall well-being.