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

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. I have also been taking Dihydro Berberine which is more effective than regular Berberine. I use Heal Meal brand. My functional health MD upped dosage to 5 a day- 3 at first meal, 2 at my second and last meal- which has reduced my glucose spikes in a major way versus 4 daily. Take 20 minutes before eating. 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. Drinking a 1-2 tablespoons of apple cider vinegar in a glass of water after a meal, especially a high carb meal, is very powerful in reducing glucose spikes. 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 were too high, typically anywhere from 10-35 points higher than the blood test. Simply click on the plus sign and follow directions to recalibrate.

This was recommended by an outstanding organization that addresses discomfort and overall health and wellbeing, Pearson and Weary. This gives recommendations to stabilize glucose and flatten curves. There was beneficial discussion of the use of fiber which slows the body's glucose absorption. Comparisons of orange juice (lacks fiber) vs. eating an orange (includes fiber) that does not create a glucose spike. Evaluated sugar as a cause of not feeling well and leading to glucose spikes which can lead to heart disease, type II diabetes and cognitive decline. Glucose spikes also lead to inflammation which is a common source of illnesses: strokes, chronic respiratory disease, heart disease, liver disease, diabetes and obesity. When glucose curves are flattened the body burns fat. The book reviews the short term and long-term effects of glucose spikes. Cornell University which I attended as an undergraduate stated there is a specific order to reduce glucose spies by 73% that includes fiber 1st, protein and fat 2nd, starches and sugars last. Other recommendations: (1) never drink fruit juice as sugar from fruit is missing the fiber "resulting in disastrous blood glucose levels." (2) Breakfast cereals is one of the "worst ways to begin your day as it always creates tremendous glucose spikes." Choose savory breakfast can include yogurt, meat, cream cheese, protein powder, butter, eggs, and seeds. Toast alone increases glucose spikes but added peanut butter or avocado can minimize spike. (3) artificial sweeteners can increase insulin rise and havoc in the gastrointestinal system. (4) fasting has benefits for 8-12 hours. (5) snacking increases obesity. (6) add one tablespoon of apple cider vinegar to a large glass of water which is best 20 minutes before eating. This approach after 3 months led to a loss of 2-4 pounds. Vinegar stimulates mitochondria to burn more fat. (7) exercising after eating can also reduce glucose spike and is beneficial within 70 minutes of food consumption.

This book contains great information whether you are diabetic or not. If you want to achieve greater health, read this book and apply what works for you. This Author has done her research and is very credible. She put the information in layman‘s terms, so it is easy to understand and absorb. Personally, I have dropped 20 pounds and dropped my A1c from 7.4 to 6.3 over the last six months. Her tips are practical and easy to apply in your everyday life without making major changes. Her advice is to avoid glucose spikes for better health. I know by applying this information to my lifestyle I am having fewer glucose spikes, because I no longer have the symptoms of glucose spikes. I feel better and therefore, I’m able to be more active and therefore, I’m able to be healthier. I recommend this as required reading for anyone who wants to improve their health.

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.

No soy médico. Algunos libros comerciales sobre el cuerpo humano son de puro sentido común. Muchas veces prefiero leeer estudios médicos. Me enimé con este libro porque mi endocrino me recomendó el insta de la autora, sus tips me han sido útiles y decidí leer el libro. Es excelente, con una gran bibliografía, con sinceridad, fue más de lo que yo esperaba. Lo tengo siempre cerca para llevarlo con migo al súper y leer las etiquetas. Yo tengo dermatitis y siguiendo los tópicos del libro disminuyó muchísimo. También pude al fin bajar de peso sin pensar en calorias. Y ya no muero de hambre todo el día, antes no podía pasar más de 3 horas sin comer y ahora puedo pasar hasta 6 horas sin comer y sin hambre. Tienes que leer este libro.

Glucose Revolution breaks down the science behind blood sugar in a way that’s both accessible and genuinely useful. Inchauspé doesn’t just talk theory — she offers 10 simple, actionable “hacks” (like eating veggies first, sipping vinegar before meals, and walking after eating) that you can start using right away to help flatten glucose spikes and support steadier energy throughout the day. The writing is friendly and engaging. Read the book on one go and already started to apply some of the advices on the entire family. Good to establish some healthy habits for the entire family. Enjoy reading and putting good advices into practice. :)

I was really excited to get and read the book, which I believe should be read by everyone. This is the must-have book for every household to learn how to eat better and become healthier. The author explains everything in a pleasant way, that is really interesting

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.