Sugar is everywhere—in our breakfasts, snacks, drinks, and even in foods marketed as “healthy.” And while most of us know that too much sugar isn’t good for us, the real culprit behind many health issues lies in glucose spikes. These spikes, which occur when blood sugar rises sharply after eating, affect far more than just energy levels. They can lead to brain fog, faster aging, acne, cravings, hormonal imbalances, and even fertility problems.

Enter Jessie Inchauspé, the “Glucose Goddess,” a biochemist and best-selling author who has devoted her career to simplifying the science of glucose and offering practical solutions. Jessie’s approach isn’t about strict diets or cutting out sugar entirely. Instead, it’s about small, easy-to-implement changes that work with your body’s biology to reduce glucose spikes while allowing you to enjoy the foods you love.

Here are Jessie’s 10 glucose hacks, explained in detail, so you can start making meaningful changes to your health today.

To set yourself up for a better day, start with a savory breakfast. Many people reach for sweet options like granola, fruit smoothies, or orange juice, thinking they’re healthy choices. However, these sweet breakfasts cause massive glucose spikes, leading to energy crashes and relentless cravings. Jessie explains that starting the day with protein and healthy fats keeps your glucose levels steady, providing sustained energy and focus. Foods like eggs, avocado, or leftovers from last night’s dinner are great options. Even your morning coffee should be unsweetened—save the sugar for later in the day.

Another powerful yet simple hack is taking one tablespoon of vinegar before your biggest meal. Vinegar contains acetic acid, which interacts with digestive enzymes and slows the absorption of glucose. By diluting a tablespoon of vinegar in a large glass of water and drinking it before a meal, you can reduce your glucose spike by up to 30%. If you find drinking vinegar unappealing, try incorporating it into a salad dressing. Jessie warns, however, that taking vinegar shots can harm your tooth enamel, so always dilute it.

When it comes to meals, eating your veggies first can make a big difference. Fiber-rich vegetables like spinach, broccoli, or carrots form a protective barrier in your gut, slowing the absorption of glucose from the rest of your meal. This simple habit can reduce spikes and keep you feeling full longer. Jessie points out that this tradition exists in many cultures, such as Italy with antipasti and France with raw vegetable crudités.

After eating, Jessie encourages moving for just 10 minutes to help your body process glucose more effectively. “Your muscles act as glucose sponges,” she explains. Light activity—like walking, cleaning, or dancing—encourages your muscles to absorb glucose from your bloodstream. Even small movements, such as calf raises at your desk, can reduce spikes and improve energy levels.

For carb lovers, Jessie suggests always dressing your carbs. Carbs eaten on their own, like plain bread or crackers, cause sharp glucose spikes. Pairing them with protein, fat, or fiber slows down this process. For example, add avocado or cheese to your bread, or pair fruit with Greek yogurt or nuts. This simple tweak stabilizes your blood sugar and prevents cravings later.

Another crucial hack is to save sweets for dessert. While Jessie doesn’t discourage eating sugar entirely, she emphasizes timing. Eating sugary foods on an empty stomach causes dramatic glucose spikes, but having them after a balanced meal minimizes their impact. Whether it’s a cookie or a piece of chocolate, save it for after lunch or dinner when your body is better equipped to handle the sugar.

If fruit is your go-to snack, Jessie advises sticking to whole fruits rather than juices or smoothies. Whole fruits contain fiber, which slows glucose absorption, while juicing or blending removes this protective element. “Juicing turns fruit into sugar water,” Jessie explains. By eating fruit in its natural form, you get the sweetness along with the health benefits.

For those midday hunger pangs, choose savory snacks instead of sweet ones. Sweet snacks, such as granola bars or pastries, lead to a glucose spike followed by a crash, leaving you hungrier and craving more sugar. Savory snacks like nuts, cheese, or boiled eggs keep your glucose levels steady and your energy consistent.

Jessie also emphasizes the importance of eating your food in the right order. Start meals with fiber (vegetables), then move on to protein and fat, and finish with carbs. This sequence can reduce glucose spikes by as much as 75%. For example, if your meal includes salad, chicken, and rice, eat the salad first, followed by the chicken, and end with the rice. It’s a simple adjustment that can have a significant impact.

Finally, Jessie recommends building muscle to improve how your body handles glucose. Muscles act as glucose reservoirs, absorbing sugar from your bloodstream to use as energy. The more muscle you have, the better your body processes glucose, making strength training or resistance exercises a powerful tool for long-term glucose control.

These 10 hacks are grounded in science and remarkably effective. Jessie conducted a pilot study involving 2,700 participants from over 100 countries. After just four weeks of implementing these hacks, 90% of participants reported feeling better, with more energy and fewer cravings. About 40% even lost weight, all without counting calories or cutting out favorite foods.

Jessie’s philosophy is refreshingly practical. “This isn’t about dieting—it’s about knowledge,” she says. By understanding how your body processes glucose, you can make smarter choices that improve your health without sacrificing enjoyment. From stabilizing energy levels to improving hormonal balance, reducing cravings, and even slowing aging, these simple hacks have the power to transform your life.

Amid sugar’s dominance, Jessie offers a plan to reclaim control. With these 10 hacks, you can reclaim your health, feel more energized, and enjoy your favorite foods—all while keeping glucose spikes in check. It’s not about restriction; it’s about balance, and that’s a recipe for success.

Remember: While this strategy is promising, always consult with your healthcare provider about managing your blood sugar, especially if you have prediabetes or diabetes.