Recent studies say our body has about 30 to 40 trillion cells that keep us alive and healthy. Every time we eat, these cells feel it, ‘cause they need the nutrients we give them to work right. We’re in charge of our bodies, so it’s our job to feed and care for our trillions of cells. We’re the guardians to the tiny trillion cells in our body. By choosing healthy foods, we help our bodies run smooth and live stronger, happier lives.

Everything we eat causes a reaction in our bodies. What we eat and how we eat both matter. In today’s world, we’re bombarded with ads and influencers pushing foods for “benefits,” but the list goes on. Most focus on grabbing attention from their audience, with much less focus on deep research or real facts. For years, I never found an influencer who talked about glucose or how to avoid sugar spikes. No one even mentioned the right order of eating. Why? We’re all being fed wrong info. But The Glucose Revolution blew my mind. It was one of the top five books in a bookmarked reel and kicked off my journey. The book’s author, Jessie Inchauspé, found the power of glucose through her own journey and shared it all. The book shows how you can avoid sugar spikes and lower blood sugar without big diet changes. The tweaks we need are in the things we already do.

1) What Are Glucose Spikes

You eat carbs > blood sugar pops > insulin kicks in > cells eat or store it > feel the buzz or crash

A glucose spike is when your blood sugar shoots up fast after eating, like a quick pinch in your body. Glucose is a sugar molecule that gives our cells energy. Plants make their own glucose using sunlight, but we humans gotta eat to get it.

Glucose: Glucose is the sugar your body gets from carbs like bread or sweets. It’s what your cells use for energy.

Fructose: Fructose is fruit sugar, also in sodas and junk food. Your liver deals with it.

Sucrose: Sucrose is table sugar, just one glucose and one fructose stuck together. Your body breaks it apart when you eat it.

When we eat foods with carbohydrates, like bread, rice, or fruit, they break down into glucose during digestion. This glucose goes into our bloodstream, making our blood sugar rise. Then, our pancreas releases a hormone called insulin, which moves glucose from our blood to our cells to use as energy. Any extra glucose gets stored in our liver and muscles as glycogen for later. To keep sugar pops small, eating foods with fibre, protein, or fats can slow things down and help our cells stay happy.

2) Why Glucose Spikes Are Harmful

Glucose spike > insulin release > blood sugar drop > feel foggy or sleepy > low energy

Glucose spikes are bad ‘cause when your blood sugar shoots up, insulin kicks in to bring it down, sometimes crashing it low. That makes you hungry again, like, all the time. You feel sleepy or stuck in a brain fog. It leaves you low on energy and messes with your cells if it keeps happening, which can screw up your health long-term. Over time, this can lead to type 2 diabetes ‘cause your body stops handling insulin right.

3) How to Avoid Glucose Spikes: 10 Hacks

Big sugar pops mess with your cells, but you can keep things chill with simple tricks. The Glucose Revolution shows how to dodge spikes without flipping your diet upside down.

Here are 10 hacks by Jessie Inchauspé to keep your blood sugar steady and your cells happy:

Hack 1: Eat Food in the Right Order

To optimize digestion and minimize blood sugar spikes, eat foods in this order: Fiber > Protein > Fats > Starches > Sugars.

If you’re used to eating starches or sugars first, they hit your small intestine fast, break into glucose, and shoot into your blood, causing a sugar spike. Eating carbs after fiber, protein, and fats slows their absorption, reducing their impact on blood sugar levels.

Hack 2: Add a Green Starter to Your Meals

Begin every meal with a generous serving of green vegetables. Start with a big bowl of veggies as a green starter. Any type of vegetable works – think leafy greens, broccoli, or zucchini. This fiber-rich starter helps stabilize blood sugar and sets a healthy tone for your meal. In Simple, it slows down sugar spikes and keeps your cells chill.

Hack 3: Stop Counting Calories

Calories differ between foods, so don’t stress counting them. Calories are just heat energy — judging food by them is like judging a book by its page count. Focus on what keeps sugar spikes low instead.

Hack 4: Flatten Your Breakfast Spikes

What you eat in the morning sets your day. Start your day with a savory breakfast to avoid blood sugar spikes. Skip sugary options like cereals, which can cause a significant glucose spike, leading to feelings of fatigue or brain fog. Instead, prioritize protein, fats, and fiber in your morning meal to keep your energy steady and your day on track.

Hack 5: Have Any Sugar You Like, They’re All the Same

No difference between table sugar, honey, or other sweet syrups. They’re all made of glucose and fructose molecules, just packaged differently. They all can spike your sugar, Choose whichever you prefer, but consume them mindfully.

Hack 6: Choose Dessert Over a Sweet Snack

If you crave something sweet during the day, save it for after a meal as a dessert and follow the proper eating order (fiber, protein, fats first). Eating it alone gives you a big blood sugar spike, but pairing them with a meal helps minimize this effect.

Hack 7: Reach for Vinegar Before Meals

Drinking a small amount of vinegar, such as apple cider vinegar diluted in water, before a meal can help flatten your glucose curve and reduce cravings for unhealthy foods. This simple habit is a powerful tool for stabilizing blood sugar.

Hack 8: Move After Eating

Physical activity after a meal helps flatten your glucose curve. Even a short walk can make a difference, while more intense activities like weightlifting or exercise can be even more effective. Avoid sitting for long periods after eating to keep your blood sugar in check.

Hack 9: If You’ve Got to Snack, Go Savory

When snacking, opt for savory choices over sweet ones. Combine your snacks with fiber, protein, or fats to further reduce glucose spikes. For example, a handful of nuts or a veggie-based snack is a smart choice.

Hack 10: Dress Up Your Carbs

When you’re hungry and need to eat quickly, pair carbs with foods that stabilize blood sugar. For example, eat a few almonds before a croissant to combine fiber, fat, and protein. This approach slows digestion and helps prevent glucose spikes. Try your best to ombine them with fat, fibre, and protein so you can avoid spikes.

Glucose revolution will always be a very special book for me. This book has changed everything for me, the way I look at food, the way I eat my food and has made me more committed and closer to my inner peace than ever before.

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