The Journey of Jessie Inchauspé and Blood Sugar Insights

It all began with a donut. One morning, in her 20s, Jessie Inchauspé was on her way to work in Silicon Valley, enjoying her usual sweet breakfast, when she noticed something odd. Her new fitness tracker indicated her blood sugar spiking, then crashing, which seemed to align with her experiences of brain fog, anxiety, and fatigue.

“I think it might seem pretty clear now that what we eat influences our mental health, but I hadn’t really connected the dots back then,” Inchauspé shared. This realization launched her—now popularly known as the Glucose Goddess—into extensive research. She participated in a pilot study involving continuous glucose monitors (CGMs), devices generally intended for individuals with diabetes, to explore their effects on mood and energy levels in healthy individuals.

Fast forward to today, and she has created a significant following by sharing her nutritional insights. Over 5 million people follow her on Instagram, where she offers “glucose hacks” meant to stabilize energy, enhance metabolism, and improve sleep.

CGMs have gained popularity not just among athletes and business executives, but also among everyday people looking to lose weight or combat fatigue. Some devices are now available without a prescription, such as the Stelo, which Inchauspé has collaborated on with Dexcom.

The understanding of blood sugar management is evolving. Occasional fluctuations in blood sugar are considered normal, yet researchers have yet to define the ideal range for those who don’t have diabetes. Dietitians suggest that self-monitoring may sometimes lead to overthinking normal bodily responses.

Despite the uncertainties, Inchauspé claims she’s noticed significant positive changes in her daily life just by understanding her blood sugar and applying a few straightforward strategies, which resonate with traditional nutritional advice.

“Arguing that glucose only matters for diabetics is like saying brushing your teeth is only necessary for those with cavities,” she said. “We all feel the effects of our glucose levels every day.”

Key Changes for Better Health

Here are three straightforward adjustments that she feels made the most impact on her health, along with how they align with broader nutritional recommendations.

1. Eating More Protein at Breakfast

Inchauspé found that modifying her morning meals helped her avoid that dreaded afternoon slump. Previously, she opted for cereal or granola bars, which, though seemingly healthy, caused her blood sugar to soar. Now, she has switched to options like eggs, Greek yogurt with unsweetened nut butter, or a protein smoothie, noting a dramatic improvement in her mood and energy.

“Starting with a protein-rich breakfast is essential for keeping your energy steady,” she emphasized. “It changed how I felt and even my relationship with food and my body.” After becoming a mother, she says these adjustments have become even more critical to her well-being.

2. Starting Meals with Veggies

I think it’s worth mentioning that she’s not against carbs—in fact, she enjoys pasta and wouldn’t dream of giving it up. However, she typically begins her meals with a salad dressed with a low-sugar miso dressing or other fiber-rich vegetables to aid digestion.

“It’s not about replacing foods but learning how and when to consume them, allowing me to enjoy them without significant spikes in my glucose levels,” she explained. Consuming fiber upfront helps slow down carbohydrate absorption, leading to smoother blood sugar levels.

3. Choosing High-Fiber Fruit

In the past, grapes were her go-to snack, under the impression they were a healthy choice. She eventually realized they contributed to her afternoon fatigue. Now, she tends to reach for an apple with peanut butter.

Grapes have much less fiber than apples, meaning their sugars are digested quickly, leading to an energy spike that soon fades. The fiber in apples combined with healthy fats in nut butter creates a better balance for digestion. Yet, it’s important to recognize that individuals can react differently to different carbs. Recent research indicates that people may have distinct “glucotypes” that affect how they process sugar.

“I truly believe in a balanced approach. Sure, a donut might not be the best choice for blood sugar, but I’d never say, ‘You can never have a donut again,'” Inchauspé reflected. “That would just be silly.”

The Bottom Line

While research continues on the implications of blood sugar monitoring for those without diabetes, Inchauspé’s growing influence highlights a trend toward individuals seeking data—and simple changes—to feel more energized and in control of their health. Ultimately, a balanced approach to diet, coupled with attention to personal needs and goals, may lead to better outcomes.