Jessie Inchauspé, aka the Glucose Goddess, is a French biochemist and New York Times bestselling author. She is trying to translate cutting-edge science into easy tips to help people improve their physical and mental health.

Lewis Howes is a 2x New York Times best-selling author, 2x All-American athlete, keynote speaker, and entrepreneur. The School of Greatness shares inspiring interviews from the most successful people on the planet—world-renowned leaders in business, entertainment, sports, science, health, and literature—to inspire YOU to unlock your inner greatness and live your best life.

The solution to our food landscape is not to cut out certain foods. Healthy eating is not as simple as the food pyramid or restricting calories. Diet culture is toxic, and the diet industry profits from it.

Sugar addiction is a major problem linked to various health issues. The ideal solution is to stop eating sugar altogether, but that can be difficult. The focus should be on finding ways to enjoy sugar in a less damaging manner. The goal is to get the pleasure of sugar without the negative effects. No food is off-limits, but sugar should be consumed in a specific way. Learning to enjoy sugar differently can help reduce consumption.

The approach presented is not a restrictive diet, but common-sense strategies backed by science. Sugar causes glucose spikes and inflammation. Eating sugar after a meal as dessert can minimize its impact. Avoiding sugar on an empty stomach and in the morning is advised. Digesting sugar in the morning leads to glucose spikes and cravings. Glucose crashes activate the cravings centre in the brain. Having sugar as dessert after a meal is a better option.

Pairing carbs with proteins, fats, or fibre can reduce glucose spikes. Adding clothing to carbs slows down digestion and reduces glucose spikes. Glucose spikes accelerate glycation, causing ageing and wrinkles. Avoiding excessive carb consumption and processed foods helps prevent glucose spikes. Symptoms of glucose spikes include sugar cravings, fatigue, brain fog, and skin inflammation. Frequent hunger and snacking can be signs of glucose spikes. Implementing these hacks can improve glucose spike symptoms.

Glucose levels respond quickly to dietary changes. Intermittent fasting has become trendy, but it is not necessary for healthy glucose levels. By focusing on glucose hacks and understanding the molecules in your food, you can naturally achieve balance and reduce cravings. Eating well to maintain steady glucose levels is more important than fasting or restricting eating windows. Fasting can be a stressor on the body, especially for individuals with already stressful lifestyles.

Having a savoury breakfast and eating three times a day can help maintain steady glucose levels. Switching to a savoury breakfast stabilizes glucose levels. Avoiding glucose spikes prevents cravings and roller coaster energy levels. Starting the day with a savoury breakfast improves energy and control.

Using vinegar before meals has health benefits. Vinegar has been used for centuries in some cultures and recent scientific studies have shown its benefits. Vinegar contains acetic acid, which slows down the breakdown of carbs into glucose molecules. Consuming one tablespoon of vinegar in water before a carb-rich meal can reduce glucose spikes by 30%.

Another powerful hack is to start your meals with vegetables 🥦 🥗 🥕 . Fibre in vegetables creates a protective shield in the upper intestine, reducing the impact of glucose on the bloodstream. Using vinegar dressing on veggies can decrease the glucose spike after a meal.

Having more muscle can help process sugar better. Using muscles for 10 minutes after a meal can help absorb glucose. Having a handful of almonds or vinegar after eating sweets can help mitigate the negative effects.

Consistency in healthy habits is important for overall well-being. It is possible to enjoy the foods you love, lose weight, and live longer. Weight loss should not be the primary focus, but rather a consequence of a balanced body. Avoiding glucose spikes can reduce cravings, and hunger, and promote fat burning. Many people naturally lose weight and feel happier by following these principles.

Stressing about food and overthinking can negatively impact health. Cortisol, the stress hormone, can cause glucose spikes. Wearing a glucose monitor revealed the impact of stress on glucose levels. Understanding the principles of glucose regulation can lead to intuitive choices.

Stay tuned for part 2 of what I learned from this discussion between Jesse and Lewis.