The Glucose Revolution - Jessie Inchauspé
PAT’S TAKE
I picked this up sceptical that a book about blood sugar could be relevant to me. I was wrong. What Jessie Inchauspé (The Glucose Goddess) does brilliantly is connect something happening at a molecular level to things I often experienced: the mid-morning crash, the afternoon slump, the feeling of needing to snack between meals.
What I love about this book is that the science is made super simple and it's also not telling you to eat less or cut out the things you enjoy. It's providing practical steps (backed by science) for small, easily achievable tweaks you can make to what and how you eat.
What it's about
The Glucose Revolution explains how the rise and fall of glucose levels in our blood stream throughout the day shapes so much, including our energy, hunger, mood, skin, sleep and long-term health. Drawing on biochemistry and continuous glucose monitor data, Jessie Inchauspé shows how glucose spikes drive a cycle of cravings, crashes and fatigue that most of us have come to accept as normal. The book offers a set of practical, science-backed steps for how to reduce your glucose spikes and experience the amazing benefits that more steady glucose levels bring.
KEY IDEAS
① Glucose spikes drive the energy and mood rollercoaster. When glucose enters the bloodstream too quickly, the body floods the system with insulin to clear it. The crash that follows triggers hunger, cravings, brain fog and fatigue.
② It is not a willpower issue. It is evolutionary hardwiring. Sweetness was a signal of safety and energy density for our ancestors. We evolved to crave it, seek it out and eat as much of it as possible.
③ You don't have to change what you eat. Just the order. Eating fibre, then protein and fat, then starches and sugars can reduce a glucose spike by up to 73% compared to eating the same foods in the reverse order.
④ Small habits compound into meaningful metabolic change. This includes moving within 90 minutes of eating, a tablespoon of vinegar before a meal and having sweet food as dessert.
“Be thoughtful about when you eat it, and enjoy the joy it brings when you do.”
MAYBE SKIP IF
You already have a strong understanding of metabolic health and glucose management
You are looking for a comprehensive nutrition overhaul rather than targeted practical tweaks
You have a history of eating disorders
WHO THIS IS FOR
You experience energy dips, cravings or brain fog during the day and want to understand why
You want a science-backed approach to nutrition that does not involve dieting or calorie counting
You are interested in the connection between what you eat and how you think, feel and perform
EXPLORE MORE OF OUR RECOMMENDED BOOKS
