Nutrition · Subpage 2 of 3
Glucose
Management
Rules
Sugar is not the enemy. Glucose spikes are. That distinction changes everything — and you can control it without giving up anything you enjoy.
Glucose management is not about restrictive diets or counting calories. It is about the order in which you eat, the timing of meals, and a few simple gestures that dramatically reduce glucose spikes — without changing what you eat.
The science behind it
When you consume sugars or starch, they break down into glucose molecules that enter the bloodstream. If too many arrive at once, a glucose spike occurs. This triggers a chain reaction: stressed mitochondria, inflammation, fatigue, cravings, accelerated cellular ageing. 80% of people experience daily glucose spikes — and have no idea.
Scientific source: Jessie Inchauspé (Glucose Goddess) — biochemist, author of «Glucose Revolution» and «The Glucose Goddess Method»
Stressed mitochondria
The cell’s energy factory is overloaded. Unexplained fatigue after meals.
Inflammation & glycation
Proteins “caramelise” — degraded collagen, accelerated ageing, recurring sugar cravings.
Energy crash
After the spike comes the crash: fatigue, brain fog, irritability, intense cravings.
01
The first step of the day
Morning — Setting your glucose tone for the entire day
1
Skip breakfast (ideal). If you do eat, the first meal must be zero carbohydrates. ZERO.
When you are fasted, your digestive system is at its most sensitive. Carbohydrates in the morning = maximum spike + cravings throughout the rest of the day.
2
If you eat in the morning, choose proteins and fats: eggs, kefir, bacon, parmesan. Combined at most with fibre (green leaves, rocket, endive, raw courgette).
Good parmesan (a few cubes) is one of the best tricks — it satisfies, creates no spike, and stabilises glucose.
3
Nothing sweet in the morning: no pasta, rice, bread, potatoes, fruit, juice, or cereal.
4
Coffee: plain and unsweetened, or with butter (bulletproof). Ideally, switch to tea.
Permitted sweeteners: Green Sugar, Stevia. No plant-based milks or other “healthy alternatives” with hidden sugar.
02
The secret weapon
Apple Cider Vinegar — The simplest hack
5
One tablespoon of apple cider vinegar (Bragg/Organic) before each main meal.
Take it straight or dissolved in water. Acetic acid interacts with digestive enzymes and blocks the absorption of a significant percentage of carbohydrates before they reach the bloodstream. Clinically evidenced in placebo-controlled trials.
6
Always dilute in water if consumed regularly. Undiluted vinegar damages tooth enamel over time.
03
At main meals
Order & Structure — Fibre first
7
At main meals, start with leaves / vegetables / fibre. Raw or lightly steamed / boiled. Fibre before meals forms a protective mesh in the intestine that slows the absorption of carbohydrates and sugars.
You can double the effect with an apple cider vinegar vinaigrette on your starter salad — fibre + acetic acid combined.
8
After fibre: main course on a keto/paleo template. Proteins + healthy fats as the base. Carbohydrates — minimal and always “dressed” (combined with a fat).
9
GOLDEN RULE: If you eat carbohydrates, never eat them alone — always with a form of fat: butter, oil, ghee, kefir, sour cream.
The principle of “dressing carbohydrates”: fat dramatically slows glucose absorption. A slice of bread with butter produces a much smaller spike than the same slice eaten plain.
10
Sweets are eaten as dessert, after the meal, not on an empty stomach. A biscuit after lunch = small spike. The same biscuit on an empty stomach = major spike.
11
Sweet craving between meals? Choose something savoury: nuts, olives, an egg, a piece of cheese. Never put glucose on an empty stomach.
04
After you eat
Movement After Meals — 10 minutes that change everything
12
After a meal you must move for 10 minutes. A short walk, dancing, calf raises at your desk.
Contracting muscles absorb glucose directly from the bloodstream for energy — without insulin. Effect: spike reduced by up to 30% compared to sitting after a meal.
13
If you remain seated, do calf raises for 10 minutes under your desk — activates the calf muscles, which are the most efficient glucose absorbers in the body.
05
Advanced support
Supplements — Short-circuiting absorption
14
Specific supplements for reducing carbohydrate sugar absorption and increasing GLP-1 levels (the satiety hormone).
GLP-1 is precisely the mechanism mimicked by drugs like Ozempic/Wegovy — but there are natural ways to stimulate it through diet and specific supplements. Details in individual sessions.
15
MAG-B-NOX (magnesium + B complex + nitric oxide) — magnesium is an essential co-factor in insulin resistance. Magnesium deficiency is nearly universal in modern populations.
06
The core principle
The Right Mindset — It is not about deprivation
16
You are not required to give up anything. You can eat cake, bread, pasta, chocolate. Context and order matter more than elimination.
17
An occasional spike changes nothing. The problem is the chronic, daily spike, three times a day. That is what accelerates ageing.
18
Summary in 4 essential gestures: Savoury breakfast → Apple cider vinegar before meals → Fibre first → 10 min movement after meals. Applied consistently, these 4 gestures reduce spikes by up to 75% with no other dietary change.
Study conducted on 3,000 people across 110 countries: 90% significantly reduced cravings, 40% lost weight, with reported improvements in sleep, hormone balance, and sustained energy. (Jessie Inchauspé — The Glucose Goddess Method)
External source
The 10 Glucose Goddess Hacks
Jessie Inchauspé has identified 10 simple, clinically supported strategies for glucose control. We present them here with the recommendation to explore the original material for full scientific context.
Hack 01
Savoury breakfast
First meal of the day with zero sugar and zero carbohydrates. Sets your glucose level for the entire day. “If you do one hack, make it this one.”
Hack 02
One tablespoon of vinegar a day
Diluted in water, before the main meal. Acetic acid temporarily deactivates digestive enzymes and reduces the spike by up to 30%.
Hack 03
Vegetables first
Fibre at the start of the meal forms a protective barrier in the intestine. All traditional cultures begin a meal with greens — not by coincidence.
Hack 04
10 min movement after meals
Contracting muscles absorb glucose without insulin. A short walk or calf raises — spike significantly reduced.
Hack 05
Correct order at meals
Fibre → proteins and fats → carbohydrates (last). Same plate, different spike. Reduction of up to 75%.
Hack 06
Dress your carbohydrates
Never eat a carbohydrate alone. Always with a fat (butter, oil, ghee). Fat dramatically slows glucose absorption.
Hack 07
Sweet as dessert
After the meal, not on an empty stomach. The same pastry = 2–3x smaller spike when it follows fibre and protein.
Hack 08
Savoury snack
Between meals, if hungry: nuts, olives, an egg. Never put glucose on an empty stomach — the spike is at its maximum when you have not eaten.
Hack 09
Vinegar on your salad
Apple cider vinegar vinaigrette on a starter salad = double effect: fibre + acetic acid. The simplest combined hack.
Hack 10
Coffee after food
Coffee on an empty stomach raises cortisol and glucose. After a savoury meal, or at least 60 min after waking — effect greatly reduced.
These hacks belong to Jessie Inchauspé (Glucose Goddess) and are presented in her books and in the Diary of a CEO episode “The 10 Glucose Hacks”. We present this information with full attribution and recommend exploring the original materials: → Original video (YouTube) · → @glucosegoddess on Instagram
Next step: Master Keto
Glucose management is Level 1. Ketogenic nutrition is the Level 2 tool — where the body shifts from glucose to fat as its primary fuel source.
Master Keto → ← Common Sense RulesGlucose Management Rules
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printWin.document.write('2.Proteins and fats in the morning: eggs, kefir, bacon, parmesan + green fibre.
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printWin.document.write('3.Nothing sweet in the morning: no pasta, rice, bread, potatoes, fruit, juice.
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printWin.document.write('4.Plain coffee or with butter. Sweeteners: Green Sugar, Stevia. No plant-based milks.
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printWin.document.write('02. Apple Cider Vinegar
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printWin.document.write('6.Always dilute in water to protect tooth enamel.
');
printWin.document.write('03. At Meals — Order Matters
'); printWin.document.write('7. Start with fibre / vegetables. Forms the protective barrier in the intestine.
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printWin.document.write('8.Main course: keto/paleo template. Carbohydrates — minimal and always dressed.
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printWin.document.write('9. GOLDEN RULE: carbohydrates always with a fat (butter, oil, ghee, kefir).
');
printWin.document.write('10.Sweets as dessert, after the meal, not on an empty stomach.
');
printWin.document.write('11.Snack between meals: savoury (nuts, olives, egg). Never put glucose on an empty stomach.
');
printWin.document.write('04. After Meals
'); printWin.document.write('12. Move for 10 minutes after every meal. Walk, calf raises, dancing.
');
printWin.document.write('13.If seated: calf raises for 10 minutes under your desk.
');
printWin.document.write('05. Supplements
'); printWin.document.write('14.Specific supplements for GLP-1 and carb absorption blocking — details in individual sessions.
');
printWin.document.write('15.MAG-B-NOX: magnesium + B complex + nitric oxide. Essential for insulin resistance.
');
printWin.document.write('06. The Principle
'); printWin.document.write('16.You give up nothing. Context and order matter more than elimination.
');
printWin.document.write('17.An occasional spike is fine. The problem is the chronic, daily spike, 3 times a day.
');
printWin.document.write('18. SUMMARY: Savoury breakfast → Vinegar before meals → Fibre first → 10 min movement after meals.
');
printWin.document.write('The 10 Glucose Goddess Hacks (Jessie Inchauspé)
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printWin.document.write('Source: Jessie Inchauspé — glucosegoddess.com — presented with full attribution.