Jay Shetty & Jessie Inchauspé ON 3 Hacks to Improve Your Glucose Levels

Have you ever wondered how your body responds to sugar intake?

On this On Purpose episode, Jay Shetty welcomed Jessie Inchauspé, a French biochemist and bestselling author whose research focuses on this topic.

Inchauspé has uncovered the essential role of blood sugar in our lives. In her bookbooks Glucose Revolution: The life-changing power of balancing your blood sugar and Glucose Goddess Method, she explains the significance of glucose in fueling our bodies and the adverse effects of consuming too much sugar. 

What Is Glucose?

Inchauspé explained to Jay Shetty the importance of understanding what glucose is and how it affects our bodies. Glucose (also known as blood sugar) is the body's main energy source, obtained by consuming starches and sugars.

While glucose is essential, excess intake can lead to health issues such as cravings, fatigue, brain fog, inflammation, and chronic diseases like type 2 diabetes. Inchauspé strives to educate people on how to enjoy foods they love (such as pasta and sweets) without harming their health by managing glucose intake properly. This doesn't have to mean completely cutting out your favorite foods from your menu; rather, you learn how to pair them for better digestion.

Glucose Spikes Speed Up Aging

Jay Shetty admitted to being addicted to sugar in the past. When he first started monitoring his glucose levels, he was surprised that foods like non-sugar cereals still gave him sugar spikes. 

Inchauspé explained that sugars are primarily used to release dopamine and are unnecessary for our body's energy needs. However, it is nearly impossible to completely avoid sugar in today's world. Therefore, it is essential to understand how to manage and avoid glucose spikes.

Glucose spikes occur when consuming high-glucose foods (like chocolate cake or pasta), which cause rapid increases in blood glucose levels. These spikes lead to three main issues:

1. They overwhelm the mitochondria (the cell's energy factories), causing fatigue as they fail to function properly. 
2. Glucose spikes accelerate glycation (the aging process where glucose molecules "cook" the body's proteins) and lead to faster aging and visible effects like wrinkles. 
3. Spikes induce inflammation and force the pancreas to release insulin to manage excess glucose; this can result in fat storage and, over time, type 2 diabetes.

Inchauspé advises avoiding glucose spikes to maintain a healthy body and mind. This can prevent mitochondrial fatigue, reduce aging, lower inflammation, and mitigate the risk of diabetes and related symptoms such as brain fog and hormonal imbalances.

Hidden Glucose

Jessie Inchauspé explained to Jay Shetty that not only sugar-rich foods provoke glucose spikes. Yet the major culprits are breakfast foods - orange juice, fruit smoothies, and cereals that often contain hidden sugars despite being labeled "no sugar" or "low sugar." She explains that these products may have sugars from fruits, which are natural but still impactful.

Moreover, Inchauspé highlights unexpected glucose sources such as grapes and dried fruit. She told Jay Shetty that the body doesn't differentiate between sugar from natural sources and processed foods, which both cause glucose spikes.

Switching to Savory Breakfast

Jessie Inchauspé told Jay Shetty, "Your breakfast controls how you feel for the whole day." Consuming high-glucose breakfasts like orange juice or sugary cereals leads to glucose spikes, followed by crashes, causing fatigue and cravings.

Therefore, Inchauspé suggests that Jay Shetty switches to savory breakfasts rich in protein, such as eggs, dairy, or tofu, to stabilize glucose levels. Avoid sweet foods for breakfast because they quickly spike glucose on an empty stomach, resulting in a cycle of cravings and low energy.

If you still want to consume sweets, it is better to do so after meals. Jessie Inchauspé explained to Jay Shetty that existing food in the stomach slows glucose absorption. By switching to a savory breakfast instead, you can experience steady energy levels, mental clarity, and reduced cravings. It has the potential to transform your overall well-being.

Gradually Reduce the Sugar Consumption

Whether you plan to cut down or eliminate sugar consumption, Inchauspé suggests doing it gradually. She shares with Jay Shetty that withdrawal symptoms are likely to occur: headaches, low energy, and nausea. So, the scientist suggests delaying sugar consumption until after lunch to mitigate withdrawal effects.

Drastic carbohydrate elimination can stress the body used to frequent glucose intake. Most people cannot switch from burning glucose to fat for energy efficiently. So, instead of extreme dieting, she advocates for incremental changes like savory breakfasts and enjoying sweets as desserts. This method trains the body to adapt without agonizing withdrawal.

Additionally, Inchauspé critiques diets; they are stressful and often unhealthy, especially if focused solely on weight loss. Instead, she shared with Jay Shetty that sustainable habits have a more profound effect and enhance overall health and well-being. Moreover, they naturally lead to weight loss without the stress of dieting. The goal should be to be free from cravings, maintain good energy, and improve health conditions, not just to lose weight. 

Eat the Veggies First

Inchauspé highlights the importance of stabilizing glucose levels throughout the day to combat the post-lunch energy slump. She explained to Jay Shetty that starting the day with a savory breakfast is one step in this direction. Additionally, she discussed the order in which we should consume food to minimize the energy spikes.

According to a study¹, eating vegetables before a meal can reduce glucose spikes by 75%. The fiber in vegetables forms a protective layer in the intestines, slowing down glucose absorption from subsequent foods.

Moreover, Inchauspé advises against eating bread at the start of a meal. It is common for restaurants to serve it while waiting for the main course. However, eating the carbs can lead to a glucose spike and a crash by the end of the meal, which prompts dessert cravings. So, Inchauspé shared with Jay Shetty the ideal order of dishes to keep the glucose spikes to a minimum: vegetables, proteins and fats, and starches and sugars at the very end. This way, you can prevent rapid glucose absorption and reduce post-meal cravings.

From Sugar Addiction to Delayed Gratification

Jay Shetty and Jessie Inchauspé discuss strategies to manage sugar cravings and stabilize glucose levels. Inchauspé shares a study² where participants in an fMRI scanner rated their cravings for various foods. When their glucose levels were steady, participants rated all foods equally. However, when these glucose levels dropped, the brain's craving center activated, and the participants rated sweet foods higher. The conclusion is that cravings are driven by glucose crashes, and maintaining a steady level can significantly improve them.

Jay Shetty opened up about his experience with reducing sugar cravings. To him, consistency is key — he eats his meals regularly. Moreover, Jay noticed that skipping meals increased cravings and impulsive snacking. However, when serving regular meals, his cravings decreased, and he could reduce his sugar intake.

Sleep and Glucose Spikes

Jessie Inchauspé explains to Jay Shetty that inadequate sleep impedes the body's ability to regulate glucose. It can lead to higher glucose spikes and crashes from the same foods, which, in turn, cause more cravings. This creates a vicious cycle where poor sleep leads to glucose spikes and worsening sleep quality. 

To break this cycle, the scientist suggests building healthy, sustainable habits. In addition to starting the day with a savory breakfast, incorporate brief exercises like five minutes of jumping jacks to stabilize glucose levels. Improved glucose management enhances sleep quality, which leads to better overall health. 

Additionally, Inchauspé highlights that better glucose control positively impacts multiple aspects of health, including skin, mood, and inflammation. By managing your glucose levels, you can experience overall health improvements.

Glucose Impacts Mental Health

Inchauspé opened up to Jay Shetty about her mental health journey and how the glucose levels impacted it. After an injury, her health deteriorated, which led her to study biochemistry. In her studies, she discovered that stable glucose levels significantly improved her mental health. 

The scientist explains that glucose spikes affect brain function, contributing to anxiety, depression, and mood swings. She shared with Jay Shetty a study³ in which partners with irregular glucose levels showed more irritability toward their spouses. This research attests to glucose's impact on mood and relationships.

It is important to care for both mental and physical health, as they are interconnected. Improving only one of them is not enough—it is essential to work on both the physical factors that influence poor mental health and the mental factors that influence it. Conversely, improving mental health will also positively affect the body.

Small Lifestyle Changes

Apart from forming healthy eating habits, Inchauspé discussed with Jay Shetty the importance of physical movement in optimizing glucose levels. She suggests a simple yet effective strategy of engaging in light activity, such as walking or basic exercises, for around 10 minutes after a meal. This way, muscles burn glucose for energy, mitigating glucose spikes.

Yet another important factor in aiding better digestion and glucose absorption is having vinegar before meals, especially before those rich in carbohydrates. Vinegar contains acetic acid, which slows down glucose breakdown in the body, fosters feelings of fullness, and stabilizes blood sugar levels. However, she cautions against consuming vinegar shots due to potential enamel damage. Instead, she recommends diluting it in water or incorporating it into dressings.

Also, common snack options like protein bars have a high sugar content. To understand their impact on your body, Inchauspé suggests reading carefully the ingredients list. If sugar is in the first five ingredients, she suggests treating it as a dessert or eliminating it from your diet. Additionally, she emphasizes that various terms like "date puree" or "fruit juice concentrate" may disguise added sugars.

Inchauspé shares with Jay Shetty the habit of "clothing" or "coating" carbohydrates with protein, fat, or fiber to mitigate glucose spikes. This hack can stabilize blood sugar levels. Small yet consistent lifestyle changes can drastically improve overall health. The scientist even mentioned the reversibility of type 2 diabetes through lifestyle improvements.

Fruit Selective Breeding

Fruits are commonly known for their vitamins and health benefits. However, Inchauspé warned against eating fruits first thing in the morning because it can impact your blood sugar levels. It is, however, important to add fruits to your diet while being mindful of the order in which different foods should be consumed - sugar last.

Inchauspé explains to Jay Shetty how modern fruits have been bred to be sweeter and contain more sugar compared to traditional varieties. Modern fruit has less protective fiber and more sugar, making it more likely to cause glucose spikes if eaten on an empty stomach. Yet despite being bred for their sweetness, fruits are still a healthy source of glucose; eating them in moderation is healthy.

Stop Counting Calories

Jessie Inchauspé shed light on the misconception of counting calories. She explains to Jay Shetty that they are not to be used as a sole metric in assessing food; it is an old-fashioned method of measuring calories by burning food. This metric doesn't necessarily correlate with the food's proprieties.

Moreover, Inchauspé stresses the importance of understanding the composition of food beyond just calories. She explains how two people consuming the same amount of calories can experience vastly different health outcomes depending on the composition of their diets. Therefore, it is essential to become informed about the composition of your food. This way, you are more likely to make healthier diet choices.

Unlike fear-based approaches common in diet culture, Inchauspé believes in teaching people and instilling confidence in their food choices.

She is committed to providing transparency amid the confusion perpetuated by food marketing. Inchauspé's mission is to equip the audience with the necessary knowledge needed to improve their health and reverse conditions like type two diabetes.

Diet Change and Supplements

Jay Shetty experienced first-hand improvements in his well-being after using supplements. Jessie Inchauspé believes that while some supplements can have a positive impact on your health, you need to research them carefully before starting your diet. She even created her supplement, the Anti-Spike Formula, comprising natural ingredients proven to mitigate glucose spikes.

Inchauspé underscores that supplements can complement dietary efforts but should not replace healthy eating habits. She advocated for educaing people on nutrition and psychology and empowering them to make informed decisions on their health. Try to look behind the misleading marketing and disguised healthy offers, and take the necessary steps towards improving your well-being.

More From Jay Shetty

Listen to the entire On Purpose with Jay Shetty podcast episode on “Jessie Inchauspé ON 3 Simple Hacks to Improve Your Glucose Levels by 75% & 3 Ways You’ve Been Lied to About Sugar” now in the iTunes store or on Spotify. For more inspirational stories and messages like this, check out Jay’s website at jayshetty.me.

¹Imai S, Kajiyama S, Kitta K, Miyawaki T, Matsumoto S, Ozasa N, Kajiyama S, Hashimoto Y, Fukui M. Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study. Nutrients. 2023 Feb 26;15(5):1174. doi: 10.3390/nu15051174. PMID: 36904173; PMCID: PMC10005673.

²Belfort-DeAguiar R, Seo D, Lacadie C, Naik S, Schmidt C, Lam W, Hwang J, Constable T, Sinha R, Sherwin RS. Humans with obesity have disordered brain responses to food images during physiological hyperglycemia. Am J Physiol Endocrinol Metab. 2018 May 1;314(5):E522-E529. doi: 10.1152/ajpendo.00335.2017. Epub 2018 Jan 30. PMID: 29381374; PMCID: PMC6048387.

³Bushman BJ, Dewall CN, Pond RS Jr, Hanus MD. Low glucose relates to greater aggression in married couples. Proc Natl Acad Sci U S A. 2014 Apr 29;111(17):6254-7. doi: 10.1073/pnas.1400619111. Epub 2014 Apr 14. PMID: 24733932; PMCID: PMC4035998.