Glucose Revolution is by far the best health and nutrition book I’ve read.
Not only does it make learning about glucose digestible, but it also introduces you to mind-blowing ideas and concepts that have all been backed up by IRL results.
Here’s everything you need to know about Glucose Revolution by Jessie Inchauspé and my main takeaways.
My Glucose Goddess
Jessie Inchauspé is currently having a moment.
With an audience of over 2.5 million on Instagram and a #1 international bestselling book, it’s no surprise that Jessie has helped millions of people improve their health.
Of course, you probably know Jessie better as the Glucose Goddess.
An account that is entirely dedicated to helping you reduce sugar spikes and cravings through transformative food habits.
And unlike the other online wellness influencers who love to share unsolicited advice on nutrition, Jessie is actually trained to do so. She is a biochemist who makes science accessible!
I first came across Glucose Goddess during my health coaching course when I was recommended to follow her by a fellow student. And it was an instant match made in heaven.
At the time, I was learning all about blood sugar balancing — the concept of controlling your blood sugar through what you eat. But I felt like I needed more information to really embrace the lifestyle change. And the Glucose Goddess gave me what I was looking for.
Through her engaging, illustrative graphs, Jessie allowed me to visually see how certain foods can spike your blood sugar and how others curb them, making all my learnings a lot easier to grasp.
But the thing that really stood out to me and solidified my loyalty to the Glucose Goddess is the way that she shows you what order to eat your food to reduce unwanted sugar spikes.
What can I say — I became obsessed. I needed to find out the science behind these findings and learn more about Jessie’s story. So I treated myself to the Kindle version of Glucose Revolution and dived straight in!
The lowdown on Glucose Revolution
Simply put, Glucose Revolution is all about stopping cravings and getting your energy back so you can start to feel amazing.
Written by biochemist and best-selling author, Jessie Inchauspé (aka the Glucose Goddess), this book is split up into three parts:
- Part 1: What glucose is and what glucose spikes mean
- Part 2: Why glucose spikes are harmful
- Part 3: What we can do to avoid spikes while still eating the food we love
To get her points across, Jessie draws upon her own knowledge and experience as well as using IRL case studies of people within the Glucose Goddess community.
And before you ask, “What does this Jessie Inchauspé know about glucose?” she explains this all within the first few pages of the book.
After a tragic accident as a teenager, Jessie vowed to start taking better care of her health and well-being. This led her to wear a glucose monitor where she could start to track how the food she ate affected her glucose levels and overall wellness.
I also want to note that this is not just another book trying to get you to commit to an unsustainable fad diet. Jessie’s approach to food is different, whereby she shares realistic tools and non-restrictive advice that can be easily implemented into normal daily life.
And as mentioned above, you still get to eat your favourite foods. All Glucose Revolution requires you to do is become more mindful of the food you eat and how you eat it.
Jessie also understands that eating “glucose-healthy” meals is not always achievable due to external factors like meeting friends for dinner. And so she also includes hacks for “those times–for real-life eating.”
And if you’ve read a bunch of my blog posts, you’ll know that this realistic way to do wellness is exactly what I stand for.
“None of my hacks ask you to never eat dessert again, count calories, or exercise for hours and hours a day… We should be looking for sustainable lifestyles, not diets, and there is space on all of our plates for a little bit of everything – including sugar.”
Jessie Inchauspé | Glucose Revolution
Is Glucose Revolution easy to read?
Glucose Revolution has added an extra layer to what I have already learnt about blood sugar balancing. But not only that, Jessie makes learning about glucose spikes easy and offers digestible tips that are extremely straightforward to implement.
So in short, yes — Glucose Revolution is super easy to read.
Think of it as a beginner’s guide to nutrition and the digestive system, where everything is broken down in a tangible and accessible way.
Along with FAQ recaps at the end of each chapter, simple recipes and quick ideas for things to eat, Jessie also includes numerous diagrams to emphasise the science behind what she writes about and also uses super helpful analogies.
For example, there is one instance where Jessie asks you to “think of your stomach as a sink and your small intestine as the pipe below it” and also compares internal bodily ageing just like the browning process of toast.
Glucose Revolution is full of completely new ideas and mic-dropping truth bombs. And because I was so curious to keep reading, I raced through it and finished it within five days, making it the quickest book review I’ve ever written.
I enjoyed it that much that it is now one of the best health and wellness books I’ve ever read. And it’s not alarming at all, which is how I felt when I read Spoon Fed by Tim Spector.
I’ve now firmly adopted 4 out of the 10 hacks mentioned in the book as they completely align with my health and wellness goals and the lifestyle I want to live.
I’ll have to keep updated with my progress within another blog post, probably called, “I followed The Glucose Method for 30 days and this is what happened.” Although I feel like that would make a better YouTube video title!
But if you can’t wait that long for an insight into my glucose journey, then grab a copy of the book below and kickstart your own journey.
My 3 biggest takeaways from Glucose Revolution
1 | It’s not what you eat, it’s how you eat it
Over the past couple of years, I’ve been making more of an effort to be mindful of what I eat. Because our “food choices influence our physical and mental well-being” a lot more than you realise.
I now routinely check ingredients on any store-bought products and if something contains an ingredient where I’m questioning what the fuck it is e.g. flavourings, colourings, added sugars or emulsifiers, etc. I put the product down and ran away.
This was a good first step for me.
But reading Glucose Revolution has introduced me to an entirely new concept — how to eat food in the right order.
Yes, what you eat matters, but Jessie explains that “how we eat it — in which order, combination and grouping — matters too.” In a very detailed and idiot-proof explanation, Glucose Revolution details how fibre, protein, fat and starch and sugars are all digested within the body and how each molecule impacts the other.
Although I had learnt the basics of blood sugar balancing during my health coaching course, this was an entirely new concept for me.
I had never even thought about how eating food in a certain order could affect your blood sugar and digestive system
And it has actually been a game-changer for me!
Instead of questioning everything I eat, I can now consciously eat my veggies, protein and fat first, which ultimately helps me feel better about the starchy carbs on my plate (if any).
Again, this is what I loved most about Glucose Revolution — Jessie doesn’t expect you to completely change your diet or adopt extreme habits. You are simply working with the foods you already eat, and easing glucose spikes through proven and clever strategies.
“The right order to eat foods in: veggies first, protein and fat second, starch last.”
Jessie Inchauspé | Glucose Revolution
2 | Debunks the popular tradition of eating cereal for breakfast
Fun fact — I used to be obsessed with cereal.
I would eat it at any time of day, thanks to Special K’s deceptive marketing tactics and the fact that Crunchy Nut Clusters tasted so damn good.
I truly thought that I could lose weight by substituting two of my meals with a bowl of cereal instead. The truth is, I believed this up until about 2-3 years ago (pre-wellness journey 2.0) when I was made aware of the amount of sugar cereal contains. I was absolutely horrified.
Sugar in cereal sounds like a super obvious one, but to be honest, I’d never actually thought about it before.
Checking labels is only something I’m getting into the habit of doing now, and eating cereal for breakfast has always been celebrated.
So I constantly questioned, “But how bad can it really be?”
But as Glucose Revolution highlights, cereal is literally just pure starch and sugar. And although these cereals claim to include vitamins and minerals, “the benefit of these doesn’t outweigh any of the harm of the other components.”
This makes breakfast the worst time to eat cereal because it will immediately spike your blood sugar, and you’ll end up suffering from a glucose crash, which will lead you to crave even more sugar.
But if you build your breakfast around protein, fat and fibre (as per hack one), you can “banish cravings, curb hunger, boost energy and sharpen mental clarity for the next 12 hours.”
It’s a no-brainer.
I’ve since made the switch to a savoury breakfast (usually scrambled eggs), and it has made such a difference to my productivity and focus. Plus, I no longer experience mid-day sugar cravings or crashes.
Again, this just goes to show that sometimes it’s the most simple of changes that can have the biggest impact.
“If you want to improve just one aspect of your daily food habits, eat a glucose-healthy breakfast for maximum impact.”
Jessie Inchauspé | Glucose Revolution
3 | Teaches you self-discipline
The majority of the hacks that appear in Glucose Revolution are based on the concept of eating foods in a certain order.
Jessie encourages you to eat fibre first, then protein and fat and lastly sugars and starches (if you’re still hungry for them).
As soon as I read about this idea and visually saw the science and data to back it up, I began to implement this myself. To be honest, it’s something I do already as I love meat, and so I’m always diving into my protein first.
What it did do, though, was make me more aware of what I was doing, so I didn’t then slip out of habit, especially as I eat out a lot.
There’s always bread on the table before any other food is served, so it is easy to mindlessly pick some up and start eating it. But after reading the book, I’ve become more intentional with eating out, especially since I was in France at the time (and if you know the French, you’ll know that they make the best bread and pastries in the world).
Having managed to navigate these restaurant situations, I felt super accomplished and proud of myself. It then occurred to me that Jessie was teaching me self-discipline without me even realising it.
I built and stuck to a new habit purely from reading a book.
And in all honesty, it wasn’t as hard as it seemed.
Plus, I was super excited to try out the hacks within the book, so I think that just added to the “fun” factor and motivated me to keep going.
“When we are hungry, naked carbs look very appealing. But keep in mind that the hungrier (you) are, the emptier (your) stomach is, the bigger the spike those naked carbs will cause. It’s okay if you can’t do (the hacks) all the time. Even just adding them to your life a little bit, and when it’s easy, will help your health.”
Jessie Inchauspé | Glucose Revolution
Final thoughts
Notes by Thalia exists to encourage and support you to create your own version of a healthy life.
I’m not here to force anything onto you. It is down to you to decide what changes you want to implement.
And that is why I’ve connected with this book so much.
The hacks within the book have been made to be easy, as you don’t need to apply all of them at the same time — only choose the ones you need at that moment.
Jessie gives a great demonstration of this in her chapter, “A day in the life of a Glucose God or Goddess”, so you can get a better idea of these glucose hacks in action.
Within the final pages of Glucose Revolution, Jessie also mentions that “The same food can create different responses depending on the person… (and) to use the hacks in a way that makes sense for you.”
This emphasises the belief that health is unique to the individual. Although these hacks work on the Glucose Goddess and her community, they might not necessarily work for you.
So just like with all of my content, I encourage you to test out these food habits first before fully committing to them and adding them to your wellness routine.
And always do what works best for you and your health.
Until next week,
Thalia xx
Let me leave you with this one last quote…
“It’s very unlikely that we’re going to get rid of sugar in our diets entirely. And I’m here to tell you that that’s okay. What if, instead of labelling ourselves a failure every time we eat sugar, we were to be thoughtful about when we eat it and accept–joyfully–that it’s part of our lives? We often think that if we can’t do something perfectly, such as stick to a diet, we shouldn’t do it at all. That couldn’t be further from the truth. It’s all about doing your best.”
Jessie Inchauspé | Glucose Revolution
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