• Sudden glucose spikes from refined carbs and sugars lead to insulin surges.• These crashes cause fatigue, hunger, and cravings.• Stabilizing blood sugar helps prevent these energy swings.

Chapter 2: The Glucose Roller Coaster

• Have desserts after a meal, not as a snack.• Pair sweets with protein or fat to slow glucose absorption.

Enjoy Dessert the Right Way

Eat Foods in the Right Order• Start with fiber, then protein and fat, and eat carbs last.• Slows digestion and keeps blood sugar stable.Add Vinegar to Your Diet• Take a tablespoon of vinegar before meals.• Reduces glucose spikes by up to 30% and improves insulin sensitivity.Move After Eating• Engage in light physical activity (e.g., walking, standing, or squatting).• Helps muscles absorb glucose and prevents spikes.

Smart Eating Habits to Stabilize Blood Sugar

• Frequent glucose spikes contribute to weight gain, aging, hormonal imbalances, and chronic diseases.• Managing glucose isn’t just for diabetics—everyone benefits.• Stable glucose improves skin, mental health, and digestion.

Why Glucose Spikes Matter

Have a Savory Breakfast• Choose a high-protein, low-carb breakfast.• Avoid sugary breakfasts to prevent crashes and cravings.Sweeten Smartly• Opt for natural sugars like those in fruit.• Eat sweets after meals instead of on an empty stomach to minimize glucose impact.Don’t Drink Your Sugar• Avoid sodas and fruit juices, which cause extreme glucose spikes.• Eat whole fruit instead to slow sugar absorption.

More Habits

“Glucose is like a firework: it gives us energy, but if it goes off too often, it burns us out.”

Small, consistent changes lead to lasting health benefits.

Small, consistent changes lead to lasting health benefits.

• Glucose affects nearly every system in the body.• Spikes lead to crashes, inflammation, and long-term health risks (diabetes, heart disease, etc.).• Keeping glucose stable improves energy and prevents disease.

Chapter 1: The Hidden Impact of Glucose

You don’t need to cut carbs or sugar; you just need to eat them the right way.

• Modern diets are filled with processed sugars and refined carbohydrates.• Historical changes in food production and eating habits have led to widespread glucose imbalances.• Understanding this shift helps us make better dietary choices.

How We Got Here

Blood sugar (glucose) impacts energy, mood, weight, and overall health.  The book presents science-backed strategies to stabilize glucose without dieting.

USA TODAY BESTSELLER * WALL STREET JOURNAL BESTSELLER * INSTANT INTERNATIONAL BESTSELLER Improve all areas of your health—your sleep, cravings, mood, energy, skin, weight—and even slow down aging with easy, science-based hacks to manage your blood sugar while still eating the foods you love. Glucose, or blood sugar, is a tiny molecule in our body that has a huge impact on our health. It enters our bloodstream through the starchy or sweet foods we eat. Ninety percent of us suffer from too much glucose in our system—and most of us don't know it. The symptoms? Cravings, fatigue, infertility, hormonal issues, acne, wrinkles… And over time, the development of conditions like type 2 diabetes, polycystic ovarian syndrome, cancer, dementia, and heart disease. Drawing on cutting-edge science and her own pioneering research, biochemist Jessie Inchauspé offers ten simple, surprising hacks to help you balance your glucose levels and reverse your symptoms—without going on a diet or giving up the foods you love. For example: * How eating foods in the right order will make you lose weight effortlessly * What secret ingredient will allow you to eat dessert and still go into fat-burning mode * What small change to your breakfast will unlock energy and cut your cravings Both entertaining, informative, and packed with the latest scientific data, this book presents a new way to think about better health. Glucose Revolution is chock-full of tips that can drastically and immediately improve your life, whatever your dietary preferences.

Chapter 2: The Glucose Roller Coaster

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Refined white sugar

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What foods to avoid