The Hacks That Changed How My Body Uses Energy
I thought I ate well. For years, I was the person who made the green smoothie every morning, took the supplements, bought the organic produce when I could, and felt quietly virtuous about all of it.
Glucose Revolution by Jessie Inchauspé was the first book that cracked this open for me. It arrived before Sally Norton’s Toxic Superfoods, before Dr. Georgia Ede, before keto. It was the realisation that society is quietly poisoning us with sugar everywhere – and that I was not nearly as healthy as I thought I was.
What came after was a sequence: Georgia Ede and the brain-food connection, Toxic Superfoods and the green smoothie problem, and eventually going keto in late 2025 – at which point the afternoon brain fog I had treated as permanent lifted in January 2026 as if someone had opened a window. Glucose Revolution was where that sequence began. Not a radical dietary overhaul – an explanation for why some things work the way they do, and a set of tools that apply whether you eat keto or not.
Table of Contents
Who Is Jessie Inchauspé?
Jessie Inchauspé is a French biochemist and the founder of the Glucose Goddess movement. She spent years tracking her own glucose response in real time, collecting data from thousands of people, and translating the science of blood sugar regulation into practical, jargon-free tools that anyone can use.
Glucose Revolution was published in 2022 and became an international bestseller almost immediately. Her second book, The Glucose Goddess Method, followed with a structured four-week programme.
She is French, a biochemist, and writes with a directness that I recognise. Of course I loved this book.
What Is a Glucose Spike and Why Does It Matter?
Every time you eat something that breaks down into glucose – sugar, refined carbohydrates, even certain vegetables, fruits and whole grains – your blood glucose rises. If it rises sharply and drops sharply, that is a spike. If it rises gently and falls gently, the curve is flat.
The spike is the problem.
A sharp glucose spike triggers a large insulin response, which drives glucose into cells often faster than the body can use it. The result: an energy crash, often twenty to forty minutes after eating. The crash triggers hunger, cravings, and fatigue. Over time, repeated spikes cause inflammation, hormonal disruption, accelerated ageing through glycation, brain fog and increased risk of metabolic disease.
This is not theoretical. I have felt the difference directly since going keto. What Glucose Revolution gave me was the vocabulary and the mechanism – and, crucially, the tools that apply even when you are not strictly keto.
The Food Order That Changes Everything
The most counter-intuitive and most practically useful insight in the book is this: what you eat matters, but the order in which you eat it matters at least as much.
Jessie Inchauspé’s research shows that eating food in this sequence dramatically flattens the glucose curve:
- Vegetables first – the fibre creates a protective layer in the gut that slows glucose absorption
- Protein and fat next – these further slow digestion and reduce the glucose spike
- Starch and sugar last – by the time carbohydrates arrive, the gut is already lined with fibre and the glucose entry is gentled
Eat the bread first and the spike is sharp. Eat the salad first, then the protein, then the bread, and the spike is significantly blunted – sometimes by thirty to forty percent.
I already eat this way naturally on keto – the starchy elements are so minimal or absent. But for anyone who does eat carbohydrates, this single change requires no dietary restriction whatsoever. Just a reordering of what you put on your fork first.
The Hacks That Have Stayed with Me
Beyond food order, Jessie Inchauspé offers a set of glucose hacks that are backed by research and simple enough to actually use. These are the ones that have stayed in my rotation.
A tablespoon of apple cider vinegar in water before meals. The acetic acid slows the enzyme that breaks down carbohydrates, flattening the glucose spike. I drink mine through a straw (to protect tooth enamel) about ten minutes before eating.
Move after eating. Even ten minutes of walking after a meal significantly reduces the glucose spike – muscles pulling glucose out of the bloodstream and using it. Prior to going keto (where those crashes simply vanish!), I started doing this after lunch and the 2pm slump reduced noticeably.
Never eat sweet things on an empty stomach. Fruit, sweet coffee, biscuits – eaten alone with nothing else in the stomach, they produce the sharpest possible glucose curve. Eaten as dessert after a meal, the curve is dramatically flatter.
Save the most glucose-generating foods for the end of the meal. Not just dessert – bread, rice, pasta, potatoes. Eat them last, not first.
Glucose and the Brain
This connection is the one I found most compelling, particularly given that my three children have ADHD and that my own brain fog has been a significant factor in my life.
Glucose spikes affect the brain directly. The post-spike crash is accompanied by reduced cognitive function, reduced attention, and increased irritability – symptoms that, in a child with ADHD, are difficult to distinguish from the underlying condition. The blood sugar piece is not the whole story of ADHD. But it is a piece of the story that nutrition can actually address.
Dr. Georgia Ede writes about this in much more detail – metabolic psychiatry as a real and underused clinical tool. Hormone Repair Manual by Lara Briden covers the hormonal disruption caused by glucose dysregulation, particularly in women. Glucose Revolution sits in this same space – practical tools for stabilising the system that underlies everything.
Practical Takeaways
- Start with the food order. Vegetables first, then protein and fat, then starch and sugar. No dietary restriction required – just a reordering. One week of this will teach you more about your glucose response than any test.
- Add a vinegar drink before your most carb-heavy meal. One tablespoon of apple cider vinegar in a large glass of water, ten minutes before eating. Drink through a straw. The effect on the post-meal glucose spike is measurable.
- Move after eating. Ten minutes of walking after lunch and dinner flattens the curve by pulling glucose into the muscles. This is not exercise – it is metabolic maintenance.
- Never eat sweet things alone on an empty stomach. Fruit, biscuits, sweet coffee – always eat them after protein or fat, not before. The same food produces a very different glucose response depending on what came before it.
- Connect glucose to energy and mood, not just long-term health. The 3pm slump, the post-lunch fog, the inexplicable irritability between meals – these are often glucose events, not character traits. Understanding the mechanism lets you intervene rather than just endure.
Why This Belongs in Body
Body on this blog is about health, energy, and how we fuel ourselves – the physical foundation that makes everything else possible.
Glucose Revolution belongs here as one of the most practical, accessible, and genuinely useful books I have read about nutrition – and uniquely so because its tools apply regardless of your dietary approach. You do not have to be keto. You do not have to give anything up. You just have to understand the sequence and the timing.
It belongs alongside Toxic Superfoods (what to remove and why), Change Your Diet, Change Your Mind (the brain-food connection), Marion Kaplan’s genomics episode (why individual metabolic response varies), and Hormone Repair Manual (the hormonal consequences of blood sugar dysregulation). Together, these books make the case that what you eat is not a lifestyle preference – it is the literal substrate of how you think, feel, and function.
I was already eating well when I read Glucose Revolution by Jessie Inchauspé. I thought I understood nutrition. What the book showed me was that sequencing matters, timing matters, and the mechanism behind “healthy” eating is more specific than I had understood.
Greens first is a fixture. The walk after lunch is a fixture. The apple cider vinegar is not always a fixture – but only since being keto, as there is no sugar or carbs in my diet nowadays.
Small changes. Measurable results. Exactly the kind of thing this blog is for.
Et toi? Are you a glucose spiker who has never thought about blood sugar, or have you already started working with your glucose curves? I would love to know what changes made the biggest difference for you. Leave a comment below or come and find me in the Notes from Soph community on Skool.
Notes from Soph | Learning, not perfection.
Book Details:
Glucose Revolution – Jessie Inchauspé
Published 2022 | Short Books (UK)
📚 Amazon https://www.amazon.co.uk/dp/178072523X/?tag=websitenote0f-21
📚 Amazon.fr https://amzn.to/42oIBqr
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