Did you know that blood sugar stability is related to everything from how we age, to how we sleep, carry weight, regulate hormones, and more? In this life-changing conversation with the Glucose Goddess herself, biochemist Jessie Inchauspé shares simple habits to regulate glucose without wearing a monitor, depriving yourself, or spending a lot of money. Jessie translates the science into digestible hacks that are easy to understand and will help you harness the power of balancing your blood sugar even if you’re not diabetic. Listen in for a sneak peek of Jessie’s book and her top practices for feeling better in your life right now. 

here’s a glance at this episode:

  • [4:53] Understand Jessie’s background and what led her to research how to regulate blood sugar
  • [10:08] Learn about Jessie’s cultural perspective on food and how that influenced her research
  • [13:54] Listen to her experience with a glucose monitor and why it’s not necessary to wear one.
  • Jessie’s Top Hacks to Stabilize your Glucose:
    • [21:45] 1: Eat a savory breakfast (not a sweet one)
    • [24:41] 2: If you plan to eat something sweet, eat it as a dessert after lunch or dinner
    • [27:16] 3: Avoid naked carbs ie pair them with protein, fat or fiber
    • [29:10] 4: Eat your food in this order: veggies → proteins & fats → startches & sugars 
    • [36:38] 5: Drink a small amount of vinegar before meals
    • [44:55] 6: Move your body for 10 minutes within 90 minutes of eating
    • [49:27] 7: Eat whole fruits instead of juiced or dried

10 Veggie Starter Recipes to Stabilize Blood Sugar

Apple Cider Vinaigrette Recipe (omit honey)

Fall Harvest Salad

Roasted Butternut Squash Harvest Salad

3-Ingredient Sheet Pan Cilantro Lime Cauliflower “Rice”

Chopped Kale Salad with Tahini Citrus Dressing

Roasted Green Bean & Brussels Sprout Salad

Mixed Purple & Green Creamy Cabbage Slaw

Tomato, Avocado and Basil Salad

Zucchini, Corn and Sweet Onion Salad with Lemon Vinaigrette

Avocado & Grapefruit Salad with Lemon Chive Dressing

Slow Cooker Cabbage

links mentioned in this episode

Jessie Inchauspé’s Instagram

Glucose Revolution: The Life-Changing Power of Balancing your Blood Sugar

read the transcript

Robyn Conley Downs: (00:01)

You’re listening to The Feel Good Effect. So you know how blood sugar stability is related to everything from how we age, to how we sleep, to how, how we carry weight, how we regulate hormones and so many other factors? Well, if it’s this powerful, then we definitely need to know how to regulate it and do it in an ultra-simple habits-based way. And boy, do I have a guest for you today? She’s gonna tell you exactly how to hack your glucose with these wildly simple habits. Let’s make it happen.

Robyn Conley Downs: (00:36)

Radically simple and ridiculously doable. The Feel Good Effect will help you redefine wellness on your terms. Hi, I’m your host Robyn Conley downs. And I believe that wellness isn’t about achieving another set of impossible standards, but instead finding what works for you, drawing from cutting-edge science on mindfulness, habit and behavior change. This podcast offers a collection of small mindset shifts that allow for more calm clarity and joy in everyday life and allows you to embrace the idea that gentle is the new perfect. I invite you to listen in as we cut through the clutter and find the small shifts that create huge changes in your life. Less striving, more ease. It’s time to feel good.

Robyn Conley Downs: (01:24)

Well, Hey, Feel Good fam. I am so glad you’re here for this game-changing, life-changing conversation, we’re talking five wildly effective habits for blood sugar stability with the glucose goddess herself, Jessie Inchauspé. Jessie is a biochemist who took all of her knowledge and skills and applied it to this question of how do we regulate blood sugar? How do we hack our glucose? And how do we do it in the most accessible, attainable, simple ways. Jessie has been sharing her glucose hacks on Instagram over the past few years. And people have gotten results from these simple habits. And now she’s written a book called The Glucose Revolution, which is out this week. We’re talking about the book in this interview, but more importantly, we’re giving you the hacks and the habits so that you can understand your blood sugar better, understand why blood sugar stability is so important, even if you don’t have diabetes. So we know that blood sugar apply blood sugar stability applies to people with diabetes, but how this is relevant to all of us and how you can harness this power in these habits to feel better in your life right now.

Robyn Conley Downs: (02:36)

Okay. I also know you’re going to wanna listen to this one more than once and share it with as many people as possible. So go ahead and text it to somebody that you think needs this. And together we will create this glucose revolution with Jessie. And before we get to the interview, I don’t wanna give too much away, but one of Jessie’s hack is a veggie starter, and I went ahead and put together all of my favorite veggie starter recipes for you on www.realfoodwholelife.com to go along with this episode. So if you just go to www.realfoodwholelife.com/fge, you can find this episode and the show notes for this episode. So you can either look for episode 230, or you can search for Jessie or Glucose Goddess and the show notes should come up. And I put together my top veggie starter recipes to really simplify that particular hack for you. And I have an apple cider vinaigrette recipe that I know after you listen to this episode, you’re going to wanna get your hands on. So I’ve linked that as well. We put that in the show notes for you too, so you can find my apple cider vinaigrette recipe, and you can find those veggie starter recipes on www.realfoodwholelife.com or in the show notes.

Robyn Conley Downs: (03:47)

All right, here we go with the Glucose Goddess talking about her new book, The Glucose Revolution, and five wildly effective habits for blood sugar stability. Jessie, thank you so much for joining us today.

Jessie Inchauspé: (04:01)

Hi Robyn. It’s so good to be here with you.

Robyn Conley Downs: (04:03)

I do feel like we’re best friends. I think that you’ve done such a fantastic job with the work that you do in making people feel welcome and making people feel excited about your work and connected to your work. And like I was telling you before we started that, you’re part of our, our family now, because, uh, we’re gonna talk about your hacks. I make my whole family do the hacks and so everyone’s like, “would the Glucose Goddess think this was a good idea?” Or what with the Glucose Goddess thing, except my dad, I can’t get my dad on the vinegar train, but will, will get to that in a second. He’s still skeptical, but before I’m jumping ahead, because I’m obviously really excited about this, I’d love for people to hear from you. What, what it is about your background that got you to write this particular book.

Jessie Inchauspé: (04:53)

Mm-hmm yeah. Great question. I’m like in my head, I’m like, how far do I start? I was born in 1992, a small village in the south France. Uh, it’s true, but I’m gonna jump ahead a little bit. um, so I think we all have a health story about how we got to specific spaces, but for me, the big event in my life that just readjusted my whole life’s purpose, um, around health was an accident I had when I was a teenager. Um, I broke my back in a freak accident, um, and I had very intense surgery afterwards and then a lot of trouble physically, mentally to recover from the, the trauma of the injury and the operation. And I was really not okay. And I was in my early twenties and it became so clear to me that if I don’t have my health, I have nothing mm-hmm . And so I, I just, I had to go on this journey to figure out how the heck to feel good because I was not feeling well at all. So I had a very scientific approach to this. I was like, okay, well, I’m gonna go study biochemistry because that way I’ll understand how the body works. So I went and I did that in grad school. And then I thought, okay, I need to go work at the forefront of health to sort of understand what there is to understand. And so I went to work in the field of genetics in, uh, California. And I was there for five years and genetics didn’t really teach me much about how to fix my mental health and how to feel good physically. It’s important for some things, but when it comes to just waking up and feeling amazing, your DNA is not gonna tell you how to do that.

Jessie Inchauspé: (06:30)

And so I was still on this journey to figure out how to feel good, and while I was there, because of this research project we were doing at the company I was at, I put on a glucose monitor for the first time. So it’s the little white circle that I have on my left arm right now. And this glucose monitor shows me in real time, the blood sugar levels in my body. And so on my phone, I see the spikes and the dips. And for me, it was one of the, you know, the cartoon sort of light bulb moments. The light bulb went off above my head because finally I could speak with my body. I felt connected again. After all these years, I was like, oh, I can do things, eat stuff, move, not move, go about my day. And I could get feedback from the inside of my body about how it was doing. So I became fascinated with this whole thing. I learned all the science there was to learn in the field of glucose levels for non-diabetics. I learned how to keep my glucose levels steady, to feel well. And I discovered that actually, it wasn’t that hard to do it didn’t involve like going keto or anything. You could do it in a way that was simple and fun. And so I healed myself and then I started telling my friends about it, my family, and they got much better and excited about the work. And so then I put it on Instagram and that blew up completely. And it helped a lot of people via that channel.

Jessie Inchauspé: (07:52)

And then a year and a half ago, a lovely woman who ended up becoming my agent, saw my Instagram. And she said, Hey, Jessie, do you wanna write a book about this? And I was like, wait me, you want me to write a book? The book? like, what? So of course I said, yes, I was a bit baffled. I was like, oh my God, this is like a, a big what’s crazy. So anyway, um, I spent the last year and a half putting everything I had learned into this book, The Glucose Revolution, um, that’s out now, and I’m hoping that thousands or millions of people will be able to heal in the same way that I have, and the community has through understanding their glucose levels, their blood sugar, because it is life-changing and it’s easy and it’s awesome. And it makes people happy.

Robyn Conley Downs: (08:41)

I got chills. Oh, I think that you, every once in a while, I get to interview someone right before their work becomes, you know, known nationally internationally. And I feel so lucky that we get to do this now because , I’m pretty sure we wouldn’t have gotten ahold of you, right. As soon as the book comes up, cuz it is gonna change people’s lives. It’s gonna change people’s families. And it’s going to change people’s ability, you know, around fertility and P and people’s the way they’re raising their children. And I think it accessibility in low income communities because most of the, all the hacks are not expensive. Mm-hmm , they don’t require special equipment. They don’t require special foods. And I’m always really hesitant to interview people who have books called revolution in the title, because a lot of those books have have long list of things that you can’t eat and that you shouldn’t do or You should buy, you need to buy and, and, and also like really cherry-picking science, right? Like you’re looking as far as I could tell at meta analyses and giant bodies of research.

Jessie Inchauspé: (09:52)

Yeah.

Robyn Conley Downs: (09:53)

And then distilling it down and to these actionable habits, um, that anyone can do. And so

Jessie Inchauspé: (09:59)

Regardless of their diets, regardless of their culture, regardless of, um, their food heritage, like this is stuff that everybody can apply to their lives.

Robyn Conley Downs: (10:08)

Yeah. Yes. And I do think that the little girl born in the south of France, that perspective, cuz when I first found you, I was, it got super down the rabbit hole. So find Jessie, get the book and then go to her Instagram. And I put the phone down after like 20 minutes of scrolling. And I said, you know, to my husband, I don’t think she’s fr, I mean, I hadn’t seen you and you do translations in Spanish, but I was like, I don’t think she’s born in the U.S. because I don’t think anyone born in the U.S. can come up with the philosophy that’s not a diet. Like I truly think that the, and I don’t wanna project this on you, but I really think the fact that you were coming from France where like I’m not gonna generalize the whole culture, but food isn’t viewed in the same way in France as it is in the U.S. that you could like go into this without viewing it from that the diet culture that we have so ingrained in the U.S. I don’t know if that’s true, but that’s the vibe that I get from your work.

Jessie Inchauspé: (11:04)

That’s an interesting, um, thing. It’s difficult for me to be objective because that’s just the culture I was born into. But it’s an interesting perspective. And I think the fact that, you know, my hacks and my work have also resonated with the French people goes a long way because yes, French people, um, you know, we have such a big food culture. Yeah. And we’re not into diets. And so people still wanna eat their food and they believe that, you know, the food in the culture is just natural and healthy. And so to see so many people doing the glucose hacks in France is really awesome because as you say, it makes it clear that it’s not a diet, it’s just easy things. Anybody can apply even French people.

Robyn Conley Downs: (11:47)

Yes. Well, especially French people because yeah, don’t we love, I mean, we, we have to talk about the hacks, but the idea that you can eat carbs and keep steady glucose is like, I know, you know that this is a revolution. I know that you know that this is disruptive. I’m not even sure you know how disruptive it is to the, you know, mainstream belief that we, particularly in the U.S., have been fed and believe that you cannot have health, you cannot have a steady glucose level, or blood sugar level while still eating carbs. Like those two things. I think for some people they’re just gonna have to hear it over and over to believe you, but mm-hmm, , it’s fundamentally like groundbreaking but also science-based. So that’s another piece that I think wouldn’t resonate. If, if you had gone down the typical, no carb, no carb is the only way to, to keep your glucose steady.

Jessie Inchauspé: (12:46)

I mean, you can do that. Right. And some people are really happy to do that.

Robyn Conley Downs: (12:50)

Exactly.

Jessie Inchauspé: (12:51)

But for a whole vast group of people who want to reap all the benefits of steady glucose levels from clearer skin, to fertility, to heart disease, or type 2 diabetes prevention, it’s just not even conceivable to just cut out an entire food group. I mean, it’s very challenging. I couldn’t never do that. It’s like my God so difficult for me.

Robyn Conley Downs: (13:15)

And, and like you said, culturally, it’s just not mm-hmm in line with some people’s, you know, way that they celebrate and the way that they’re with with family. So tell us, do you wanna start, like, how do you wanna start? Cause you’ve done so many interviews, ,

Jessie Inchauspé: (13:32)

I’m loving your vibes of whatever you wanna go.

Robyn Conley Downs: (13:35)

Do you want to list, because you, you started this account, you dove deep into the research. I think the piece that we wanna uncover again for people is you had access to this continuous glucose monitor before most people, you know, in the U.S., It’s still difficult.

Jessie Inchauspé: (13:54)

I can thing that piece a bit more. And so like how it all came together with the science and what I discovered about what glucose effects in our bodies. I think maybe that’s an interesting piece. Um, so I put on the glucose monitor and in the U.S. back then you could only get them, um, via prescription. So in the, in the context of our research project, it worked, uh, and France, then I, I ended up getting them over the counter cuz at the pharmacy, you can get them without a prescription. But anyway, when I dove into the scientific papers and I had, you know, 10,000 tabs open on my internet browser, I understood a few really fundamental things that just completely blew me away. First of all, that 80%, 80 to 90% of people who do not have diabetes, experience big glucose spikes every day mm-hmm . So they’re fasting, glucose is normal. They don’t have pre-diabetes, they don’t have type one nor type two diabetes. However, they do get big spikes into the prediabetic or diabetic range every day after eating. So most of us who are not diabetic are walking around with big glucose spikes in our bodies all the time. And so you might be like, okay, so what’s the, what’s the deal? What’s the point? Well, as you know, these glucose spikes actually have really intense consequences on us. Short-term impacts on our mood, our hunger levels, our cravings, our happiness, how well we sleep, how clear our skin is, how many wrinkles we have and then have long-term consequences on the body too. So you have weight gain of course, and then development of type two diabetes, fatty liver, disease, heart, et cetera. So I was kind of just shocked at this whole thing.

Jessie Inchauspé: (15:34)

And I started figuring out, okay, how do I avoid these glucose spikes while still eating the stuff I love? Cause I don’t wanna go keto. Like that was not in my realm, but I was seeing these spikes in myself and I was correlating them to mental issues. Like I could see that when I was spiking, my anxiety would get worse. And I starting to understand that these spikes were not doing any good. And so through all of the studies that I researched, I was able to extract these easy hacks that I talk about on my Instagram to still eat all the stuff you love, but keep your glucose levels steady. For example, eating foods in the right order, incorporating vinegar, cetera. And I was blown away. I felt so much better. So I started showing my friends, the studies, I would print out the studies and I would be like, Hey Thomas, look, this cool clinical trial shows you that if you eat your foods in the right order, you’re gonna feel better. Your glucose is gonna be set. And my friends just did not care they just saw the studies and they were like, mm-hmm okay. I mean, when you print out a study and you show it to your non-scientific friend, they don’t really care about the study so I had this puzzle to crack. I was like, how do I communicate this life-changing information in a way that is fun. And so I thought I’m gonna use the data from glucose monitor to create these visual illustrations of the scientific studies. And so that’s really what I’m bringing to the space – it’s taking the studies that already exist and just turning them into these very visually simple and understandable images of these glucose graphs so that everybody can get them. And then that changed everything. And people started understanding and caring and applying the hacks.

Robyn Conley Downs: (17:09)

It’s just so much harder said than done. I mean, , there’s literally tens of thousands of researchers who have not been able to accomplish, you know, and a lot of them don’t I, the idea is in academics, sci the science community isn’t to disseminate the research it’s to do the research it’s to create that

Jessie Inchauspé: (17:30)

That’s their job. Yeah.

Robyn Conley Downs: (17:32)

And I continually wonder, that’s fine, good. You know, we a hundred percent need it, but what does anyone wanna be in the middle where the research isn’t done? I do too, but there’s like five people that wanna do it. Um, and you’ve done it so well in that visual way, but also in, in the hacks or I would say their habits. I mean, they fit the definition of, of a daily habit. So it was really just looking at that research in your own graphs and saying, these are the things, these are the habits that move the needle when it comes to yes. Glucose, stability.

Jessie Inchauspé: (18:06)

Exactly. And everything I share with illustrated by my own data comes from all these crazy clinical trials. I mean, they’re done on hundreds of people, but nobody knew about them because nobody was translating them. And so, I mean, listen, we’re sitting on all this amazing science done by these incredible scientists. And now the job is to make these available and accessible. And I think we can work hand in hand with, you know, people like us, hopefully, um, media and journalists to just get this out, cuz there’s a real bottleneck and um, can do a lot of good if you get it out there,

Robyn Conley Downs: (18:40)

Maybe in your bio, you should say, you’re just, you’re a translator. I think you’re translating the science and you’re translating in between cultures and yeah. As a gift that you have.

Jessie Inchauspé: (18:51)

Thank you.

Robyn Conley Downs: (18:51)

Well, do you wanna share the hacks with us cuz we’ve mentioned that totally kind of here and there, but it’s life changing people, so let’s get into ’em

Jessie Inchauspé: (19:00)

Sounds good. Um, let’s talk about a couple, the first one that maybe you can talk about is do you wanna tell the story about your daughter and, and the donuts and then we talk can about breakfast?

Robyn Conley Downs: (19:11)

Yes. Okay. So most some of, you know, my daughter Elle is just turned 10 and um, she’s been in this environment with me for, I started this company in the business and everything when she was two. So she’s, she’s a very knowledgeable 10-year-old when it comes to food and how it affects the body. And we do a lot of talking about asking the question, how do you, what, how does this make me feel? So when she’s eating, that’s something we’ve been doing a long time. She’ll say, can I have this? Or I want this, you know, can I have jelly beans for dinner and have for dinner for dessert? And I say, well, do you, how do you think that will make you feel? And then how many can I have? Well, how try it if you have 20, did that make you feel? And it’s really helped her think about and make that connection. It took years. It did not happen when she was five, but for her birthday she wanted a donut for breakfast and we didn’t ask, how is that gonna make you feel? Cause we all know how that was gonna make her feel. And so halfway through the donut, she said, mom, do I have to eat all this? And I said, well, definitely not. You don’t ever have to finish something, but definitely, a donut is not the way. Um, and she said, cuz I don’t, it’s not making me feel good anymore. It was good. It made me feel good for a little and now it’s not. I said, okay, we’ll just finish and let’s get some protein on your plate because you probably need it. And she said, you know what? I think I’d like a piece of celery. And I was like, okay, okay. So she took this giant piece of celery and was just chomping it on the couch. And then she said, mama, I think the glucose goddess would be so proud of me right now.

Jessie Inchauspé: (20:44)

I love this story so much. So it’s a good segue. So breakfast. So what happens if you do something like Elle and you have a donut for breakfast, your blood sugar spikes super high, and then it crashes. But it’s not just that. Actually, the science shows that the glucose spike that you have at breakfast dictates how you’re gonna feel the rest of the day in terms of your hunger and your cravings. So they took the scientists, took two different groups of people. They gave them two breakfasts with the exact same number of calories. One created a big glucose spike and the other one did not. And they then measured how hungry the participants were and what levels were their hunger hormones at for the rest of the day. Same calories, big spike, you’re super hungry before lunch at 11, you’re super hungry before dinner, you have 4:00 PM craving for sweets, no glucose spike your grelin, your hunger hormone steadies throughout the whole day. So all this to say that what we have for breakfast impacts our glucose and how we feel for the rest of the day.

Jessie Inchauspé: (21:45)

So my number one hack, if somebody, you starting out trying to figure out what to change to keep their glucose levels in check and feel really good is to make sure that your breakfast does not spike you. And the easiest way to do that is to just think for breakfast, I will have something savory instead of something sweet. So that’s my breakfast hack have a savory breakfast instead of a sweet one. So savory breakfast can totally include carbs. You know, it can be bread, avocado, and egg. It can be – this morning I had fish for breakfast. It can be fish, leftovers, anything, whole fruit is also fine. Cause it doesn’t in my book really count as something very sweet cause it doesn’t spike in glucose levels that much. But this is a hack that most people who were having a sweet breakfast when they switched the savory breakfast, it’s truly life-changing. They can’t believe how easy it is to not have 4:00 PM cravings and how good they feel and how empowered, how energized. Um, yeah, it’s a big one. What do you have for breakfast Robyn?

Robyn Conley Downs: (22:44)

Well, I learned that from Kelly Leveck mm-hmm

Jessie Inchauspé: (22:47)

Robyn Conley Downs: (22:47)

Years ago when she taught me about grelin and blood sugar in the morning. And it’s something that when I don’t do it, if I’m on vacation or something like it’s so wildly, that impact is so wildly bad for the rest of the day. Yeah. That it it’s not about discipline or willpower. It’s just like, I don’t really wanna trade having a donut on its own for how I’m gonna feel the rest of the day. So even in that case, um, and I’m trying to teach my parents that, especially with, with Elle you know, when we’re visiting them, my dad wants to give my dad’s the sweet treat. He’s called the treat guy in our family. And I’m like, you can give her the pancakes and the syrup, but like she needs to just have something else with it and exactly teaching them. You’re not doing any of us favors by giving her sugar for breakfast. Like she ha she has more meltdowns during the day, she gets in trouble and she, you know, like we’re not setting her for success. So you asked me a question that I didn’t answer my, I either have eggs, avocado and greens and maybe toast. And then I have, or I have a smoothie, but my, and my, I have a bunch of smoothies on the website, but I don’t with my smoothies. I kind of follow the Kelly Leveck formula. I do put some fruit in my smoothies, which she’s not a big fan of, but I do fiber, fat, protein in my smoothies. Awesome. So those are kind of my two that I just no brainer, always have the ingredients on hand.

Jessie Inchauspé: (24:16)

But what you mentioned that thing of. So when I go back to, to France to visit, you know, people in France have a lot of, uh, pastries in the morning. So the and sugar dye and stuff, and I don’t even want to eat them anymore because I know how I’m gonna feel afterwards. I know that at 11, I’m gonna be super hungry. I know that I’m gonna be tired the whole day. It doesn’t even feel appealing anymore, but of course there’s still delicious.

Jessie Inchauspé: (24:41)

So what I do, which is another hack is if you wanna have something sweet during the day, the best moment to have that sweet thing is as dessert after your lunch or your dinner. And so that’s really shifted my whole perspective on eating something sweet, whether it’s cakes with cookies or whatever, delicious chocolate thing, I’m a big chocolate person. I will only have them as dessert after lunch or dinner. That’s just become a baseline thing for me. Yeah.

Robyn Conley Downs: (25:07)

So I think this is what I want people to hear. And I think Jessie, you’re probably starting to really understand this. The longer you do is that you have to keep telling people that you’re not telling them to not eat something or not have carbs. And there’s still people that are listening to this that are now like, okay, I’m gonna not eat carbs at breakfast. right. And that’s not what Jessie’s saying. Savory breakfast could be toast. Mm-hmm , let’s just talk about that a little more. Cause some people need to hear it many times if you had toast for breakfast and then if you had oatmeal for breakfast, cause those are pretty common here in the U.S. as, as breakfast. Yeah. What would you change about, let’s say I was having toast with jam and a glass of orange juice for breakfast. Mm-hmm

Jessie Inchauspé: (25:55)

I would just switch that up. Keep the toast, just change the topping, make the topping of the toast savoring. So if you are, I don’t know whether it’s just popped into my head, but if you really want to, you could put anchovies on your toast, but I don’t think many people would do that. all the avocado on your toast. Um, ham cheese, you know, put your toast in the pan, make it a little sandwich, ham and cheese sandwich. Um, something like that. Put some sea salt on it – avoid the orange juice as well. Uh, just because it creates a big spike. If you want some, if you want some orange, just have a whole orange that’s, that’s definitely better for your, um, blood sugar glucose levels. And then when it comes to oatmeal, my favorite way to dress up oatmeal so that they don’t give you a big blood sugar spike is to add nut butter in them. So you can add almond butter, peanut butter, lots of seeds, hemp seeds, geo seeds. If you want, you can scoop in a scoop of protein powder. Also what I think is really delicious, but some people don’t like it is adding a soft boiled egg in the oatmeal and having a sort of like salty version of it. So keep the carb base. It’s completely fine, but it’s really about like how you dress it instead of turning it into something sweet. You wanna turn it into something, savory.

Robyn Conley Downs: (27:10)

And don’t eat naked carbs.

Jessie Inchauspé: (27:12)

Yeah.

Robyn Conley Downs: (27:14)

So what’s a naked carb?

Jessie Inchauspé: (27:16)

so carbs are either, um, starches. So bread, pasta, rice, potatoes, tortilla, cetera, or sugars. So anything that is sweet, that’s not a fruit. So, uh, cookie, cupcake, ice cream, chocolate, all of the above. So those are carbs starches or sugars and a naked carb is a starch or sugar that you eat on its own. So when it enters your mouth, it is naked. It’s rolling around naked. It’s just a carbs. So for example, a big plates of, I don’t know, just naked rice or a big slice of naked bread or naked cookie it means they don’t have something else with them to cover them up and put clothes on them. And so clothes are anything that is protein, fat or fiber. So it can be parmasean cheese and olive oil. It can be a soft bolided egg, it can be a piece of leftover grilled broccoli from the day before it can be Greek yogurt. When you have something sweet, I just had for afternoon snack, this beautiful slice of, um, chocolate cake, but I put a bunch of Greek yogurts on it and that’s how you dress up your carbs. And when you do that, you really reduce how quickly the glucose, from the carbs enters your bloodstream because of the faster protein in the fiber, you actually absorb even less than the, of, of the glucose in the food. So as a result, you have a smaller glucose spike, even though you ate the same delicious thing that you really enjoyed. And so you don’t, you regulate your hormones, you don’t cause issues to your reproductive system. You don’t gain as much weight. You don’t inflame your body as much. You don’t feel as crap afterwards. And so what Elle did your daughter, what she did is when she had the donut, she was like, I need to put some clothes on this donut. And so she had the celery and that was perfect. Example of putting clothes on your carbs

Robyn Conley Downs: (29:02)

I love it. It’s just additive. It’s not deprivation. Let’s talk about veggies first.

Jessie Inchauspé: (29:10)

Absolutely. So the science that I discovered, one of the most incredible findings that took me a while to wrap my head around was that you can eat the exact same meal, but if you eat the food in, in the meal in a specific order, you cut the glucose back by 50%.

Robyn Conley Downs: (29:30)

That’s wild. And why have we not heard this before?

Jessie Inchauspé: (29:33)

I don’t know. Cause the studies are really big and really good and have been tested in diabetics and nondiabetics so the right order to eat your meal in is veggies first, proteins and fats second, starches and sugars last. And when you do this, you don’t not only cut the glucose spike. And so then you reduce all of the side effects on your mental and your physical wellbeing. You also cut the insulin spike, uh, and is released in the body as the responsive glucose. And that gives you even more benefits to your health. So why does it work? Cause I think it’s interesting. And for a long time, I thought, well, once you eat, everything just gets mixed in your stomach. Mm-hmm and I kind just,

Robyn Conley Downs: (30:16)

That’s what I assumed as well. Right? I never didn’t really think of too much about it, but that was definitely my assumption.

Jessie Inchauspé: (30:21)

Exactly. Especially because in this hack you actually do not have to wait between each ingredient that you eat. Like you don’t have to wait after you eat the vegetables before you eat the protein, but it turns out it doesn’t all just mesh in your intestine. If you have the veggies and the protein and the fats first, a few key things have happened that reduced the spike. So in the veggies there’s fiber mm-hmm and fiber is our best friend. When you eat the veggies first, the fiber lands in your small intestine first and there it does this really cool, like transformer’s move it turns into this mesh. It turns into the, is gel-like substance that coats the inside of your intestine. And it just sits there for a while. And this mesh, this coat of your intestine means that any glucose that comes through afterwards actually will not be absorbed as much because of the mesh. A lot of it is just going to go right through. So you’re not gonna be absorbing as much of the glucose as a result. You won’t have as big of glucose spike. Very cool stuff. Secondly, the proteins and the fats. Why does the order of those matter to it’s because of this thing called, and it’s not a very nice name, I don’t know. It kind of irks me. It’s like called gastric emptying. And it’s the process of food moving from your stomach to your intestine. When we have the proteins and the fats before the carbs, the proteins and the fats actually have an effect in gas, gastric emptying and slow it down just a little bit. So as a result, you’re left with a digestive system, that one is protecting the body from too much glucose, thanks to the fiber mesh. Two is releasing the food and the glucose and the carbs slower into the intestine. So you have a slower influx of glucose and you have a smaller influx of glucose as a result, you have a smaller glucose spike, but you ate the exact same thing, which is so cool. And also I wanna say, you don’t have to do this all the time. Like if you’re having a sandwich or a dishware, all the types of, you know, all the nutrients are mixed together, like a paella or whatever. Don’t worry about it. Just do it when it’s easy.

Robyn Conley Downs: (32:36)

Mm-hmm and I know people ask you this, how much does it matter? So could I eat, do I need to eat, you know, two thirds of my meal as veggies first and then a tiny portion? Or how, what do you feel about that?

Jessie Inchauspé: (32:52)

You mean like

Robyn Conley Downs: (32:53)

How much veggies do we need to be eating first?

Jessie Inchauspé: (32:56)

Oh, like how much veggies we need, need to add to the meal.

Robyn Conley Downs: (33:00)

Yeah. Cuz I know people say, I always can hear what the questions are for my audience. they’ll say no, it’s good, but Robyn, how many veggies do I need? Do I need two cups first? Do I need, you know,

Jessie Inchauspé: (33:12)

I think the first step is just to whatever you’re already eating. Like don’t change, don’t change it just in your regular meals. Have the veggie part first. And if you have a meal that doesn’t have any veggies, well, you can’t do that. And that’s fine. But in the case where you have a meal that has these, this balanced plate, just try having the veggies first in the carbs last and you’ll see the big difference. That’s step one. So don’t change even how much you’re eating, what you’re eating just to the small order shift, then level two if you wanna go even further is another hack I have, which is to actually, as you’re, um, segueing into is to add a veggie starter at the beginning of the meals. So we’re talking, adding calories, adding more food to our plate and having it first and actually actually culturally, you know, this has been a tradition in many, many places in the world. I mean, in France, we have this thing called cruciate, which is, um, raw vegetables at the beginning of the meal. In Iran, for example, they start their meals with a bunch of herbs by the bunch there and then its Italy, for example, anti pasti. So there is this tradition of havings starter that’s made of vegetables and I’m here to say, we need to reinstate it. Cause the benefits that I just described get even more pronounced. If you add a plate of vegetables at the beginning of the meal,

Robyn Conley Downs: (34:32)

Um, I’ll tell you another story. So a few weekends ago we, my partner and my daughter and I went out to dinner. I want, we were gonna split a plate of nachos and I wanted a beer. Okay. so we said,

Jessie Inchauspé: (34:47)

Sounds delicious.

Robyn Conley Downs: (34:48)

I know. And then my husband was like, well, let’s just get it. There was like this really yummy brussel sprout appetizer. And he’s like, let’s just get that first. And so that was just a really perfect example for me, cuz I think, you know, I’ve been learning a lot of this stuff over the years and I think I’ve implemented a lot of them, but that’s a huge difference in my life to be somewhere where it’s like one of those meals where you go, this is a pleasure meal. This is probably not gonna make me feel great, but I really wanna eat this. So let’s just to add this brussel sprout starter and we, it didn’t, it didn’t affect the enjoyment of the meal at all. It was just that little switch of like, okay, you know, this is something I can do to kind of help my body absorb this load.

Jessie Inchauspé: (35:36)

Exactly. I do that all the time. I mean, when I go out to eat the it’s obvious that I’m gonna have a veggie starter mm-hmm , it’s just, I just pick it, you know, I pick the main I want, and then I’m like, okay, so what’s my veggie starter. And I kind of look through the starters and if they don’t have any veggie starters, I ask for a side salad mm-hmm and I eat that first, but it’s just become so easy. It’s so easy to do and you feel better and you know, you’re doing your body good cuz you’re helping it. Not have such a big glucose spike.

Robyn Conley Downs: (36:04)

Yeah. I mind-blowing. I think we can’t get over it. So I, I, we have a couple more hacks. We, I wanna be respectful of your time within the next 20 minutes. So we have three more hacks we haven’t talked about.

Jessie Inchauspé: (36:17)

Yeah.

Robyn Conley Downs: (36:18)

The, the next level for me is starting to carry around some vinegar in my purse because that was the other thing that when we were at dinner and we were like, let’s get the brussel sprouts. I’m like, ah, I’m gonna start traveling with vinegar. That’s my next step. So what is it about vinegar that is so powerful when it comes to glucose stability?

Jessie Inchauspé: (36:38)

So vinegar is the closest thing to a silver bullet or a magic pill when it comes to stabilizing your glucose levels and avoiding the spikes. If you just have one table spoon of vinegar before a meal, um, either in a big tall glass of water or drizzled, for example, onto your vegetable starter, mm-hmm you cut the glucose spike of the meal by up to 30% just by doing that, you also cut the insulin spike. It is incredibly powerful. And the way it works is that there is this little molecule in vinegar called acetic acid. And that molecule goes to your muscles and it says, Hey muscles. So I’m here to tell you, you got absorb more glucose from the blood now go. And so the muscles respond and they start soaking up. The glucose is entering the bloodstream and storing it into the muscles in a, into a form called glycogen. It’s like the storage form of glucose and vinegar does another thing. It goes to your mitochondria, the powerhouse of the cell, and it tells the mitochondria to burn more fats to burn more fuel. And so these two things combined means that vinegar cuts these glucose spikes by a third. Just if you have a little sip of it before a meal, this has been shown in people with, without diabetes, adding some vinegar has been shown to in a few weeks due to reverse type two diabetes, to improved fertility, reduction of insulin testosterone and people who’ve had who had things like P C O S I mean, it is really, really powerful and super easy and super cheap. And so, I mean, I’ve gone through a lot of vinegar

Robyn Conley Downs: (38:15)

Yeah. Well, I told you before I hope before the book comes out, you buy stock in Bragg. Okay. I’m telling you, I need to go back stock up at Costco because it’s all gonna be gone. I know the vinegar hoarders are coming, but that was another thing I started doing when I started following you. And um, we just keep a giant bottle in the kitchen. So it’s, you know, one of the things you can do to form a habit is alter your environment so that you actually see it. Um, and I keep a tablespoon next to it. Nice. I just keep that on the counter all the time. And that helps me remember to do it. And I just put a tablespoon in a glass, and then I fill the glass up because you’re not suggesting that we just drink vinegar straight.

Jessie Inchauspé: (39:00)

No, it’s, it’s actually vinegar gets a bad rep because people think, oh, it’s very acidic. It’s actually less acidic than lemon juice. It’s less acidic than the juices in your stomach, your gastro juices. However, just to be mindful of your teeth, some people find that it, it, um, abrasive on the teeth, so just dilute it in water mm-hmm and then if you wanna be extra cautious, you can have it with a straw, um, to add a few more layers, but honestly, in some water like this, it’s perfectly fine and you can actually have as much as you want. Most people do well, having some before lunch, before dinner, as you mentioned, like I have, I, I’m looking a, over to my counter right now and I have a bottle there. And so, because the bottle is there, I’m so much more likely to just put some in my water all day and just kind of sip on it. Um, so yeah, it’s the easy habit, huge impact. I mean, I get messages from people saying, I, the only thing I did was do the vinegar hack for a couple weeks and things I’ve gotten so much better. X, Y, Z, I feel really good, et cetera. So it’s really cool.

Robyn Conley Downs: (39:57)

And lemon does not do the same thing in as vinegar.

Jessie Inchauspé: (40:01)

No, it does not because lemon has Citrix acid and not acetic acid, but lemon is totally fine as well. Actually. Uh, you can mix both together. If you wanna make a little vinegar cocktail you can have whatever you want to vinegar. It’s totally fine.

Robyn Conley Downs: (40:16)

And any vinegar works?

Jessie Inchauspé: (40:18)

Yes. Any vinegar works. The reason we all talk about apple cider vinegar is because most people find that it tastes better. Um, if you don’t like the taste of apple cider vinegar, I recommend trying white wine vinegar people seem to do really well with that. The one you should avoid is balsamic, just because in balsamic vinegar, there’s kind of a high content of sugar. So it might negate the effects of the ascetic acid

Robyn Conley Downs: (40:43)

And no apple cider gummies.

Jessie Inchauspé: (40:46)

No, unfortunately, the gummies it’s, it’s so crazy. So the gummies actually contain about a gram of sugar per gummy mm-hmm so that they taste good. And so as a result, so you’re negating a lot of the beneficial effects, the pills, the ones that are not gummies, but that you just swallow. We don’t have a lot of scientific evidence to, to, to be sure that they work just like regular vinegar does. So just a word of caution. We’re not sure yet, but theoretically, they could work and you, you wouldn’t to take three pills to have the same amounts of ascetic acid as in one tablespoon of regular vinegar.

Robyn Conley Downs: (41:25)

And Jessie just gives all this information away so freely, but I still, the book is gonna have all of this and more and more hacks. Yeah,

Jessie Inchauspé: (41:36)

Yeah, yeah, yeah.

Robyn Conley Downs: (41:37)

So for sure, buy the book

Jessie Inchauspé: (41:41)

Robyn Conley Downs: (41:42)

So the walk, the, the walk is my favorite. One of the things I taught, I don’t know if you’re familiar with the research on the original research coin, re researcher coined the term exercise snack.

Jessie Inchauspé: (41:56)

Oh no, but I love it. Oh my God.

Robyn Conley Downs: (41:57)

I know. Well, you can use that.

Jessie Inchauspé: (41:59)

Tell me more.

Robyn Conley Downs: (42:01)

I talk about that a lot and I teach that and I didn’t come up with the concept. It was out of the research. I, I can send you some of the articles if you want.

Jessie Inchauspé: (42:08)

Totally.

Robyn Conley Downs: (42:10)

Just looking at how what’s the minimum amount of exercise is required to see a benefit and 10 minutes, you know, it not even 10 minutes. So the original research was on 60 stairs. So not 60 flights, but 60 steps. So doing, going up 60 steps would have, you know, beneficial effects. And so when I saw your hack about doing a 10-minute walk after for lunch, I’m like, yes, yes, this is exercise snacking. And it, again, I wish I could put this into words, better Jessie, but I think like you’ve, you’ve like taken if, if we were playing Jenga that game where you stack box, the Jenga of how we’re told to exercise and eat is the Jenga tower. And you’re like pulling out two of the bottom, like wood pieces, which is, and that whole, the whole thing falls because we’ve been so conditioned to think that exercises for one reason and, and it’s to burn calories. Mm. And, and if it’s not that it’s to get, you know, change the shape of your body in some way maybe third, is to get stronger and get better cardiovascular health. But you’re saying like, wait a minute, a 10-minute walk, I’m stealing your thunder. Cause I’m, here’s the hat,

Jessie Inchauspé: (43:25)

Great girl. I’m here for I’m here for it. I’m like, yeah. Tell like

Robyn Conley Downs: (43:31)

10 minute walk. I try to keep telling people like exercise is, has so many scientifically-proven benefits that are, have nothing to do with calories. And that like help with your 10 minutes of walking changes your actual anxiety level, like more than clinically, more than a anti-anxiety medication. And I’m not against medications, but I’m just saying like, we know that has that effect. You’re saying that 10 minutes affects your glucose level. So like why we need to exercise snack people. That’s all I’m saying. So what happens after you eat? If you sit down versus if you move in some ways, whether it’s a walk, cleaning the house, dancing or having some kind of fun physical activity,

Jessie Inchauspé: (44:14)

I think the biggest immediate change is that instead of feeling tired after your meal, you’re actually gonna feel energized and you’re gonna have a second wind be like, oh my God, I could do so many things right now. If you go on a walk, you’re gonna curb the glucose spike mm-hmm . And so you’re not gonna have as big of a glucose crash afterwards. So you’re actually gonna feel energized after eating. When I used to feel so tired after my meals, I was super lethargic. And I was just like, oh my God, I can’t even get up and do the dishes. I needed watch a movie right now. but I didn’t know that it had all to do with my glucose spiking and then crashing because the glucose crash is really exhausting and it makes us crave foods and feel tired, et cetera.

Jessie Inchauspé: (44:55)

So the hack is after you eat, it doesn’t have to be right after you eat. Then you get up within an hour or an hour and a half, do 10 minutes of moving your body. And so a walk is great. Doing the dishes, cleaning your apartment. If you’re watching a movie after dinner, like, I don’t know whatever activity you want to do on the couch or the floor, like do some pushups to some squats or whatever. I like doing this stuff in front of the TV, or grab a little weight and just kind of move your arm muscles. go up flights of stairs, walk your dog, play with your kids, anything that has such a big impact on your glucose levels. Because the muscles, as you’re using them to do this activity are gonna need energy. And the first place they’re gonna look is the blood. They’re gonna be like, Hmm, is there some glucose in here I could grab for energy? So they’re gonna soak up the glucose, just like the vinegars telling them to do and the vinegar hack. And as a result, there’s gonna be less glucose in the blood and a smaller glucose spike. And then you’re gonna feel really good. And you’ll have even the exact same thing previously. Mm-hmm , but the impact on your body will be lessened.

Robyn Conley Downs: (46:05)

It’s you know what else you’re doing with the, with that, with these hacks, I think is interrupting all or nothing thinking spiral that we’ve seen in the research people is one of the big barriers to change when it comes to eating. Yeah. And so I think of these as like pattern interrupts. So that pattern interrupts. So you, whatever you eat, but again, back to my beer and nacho’s example, like some people could see that as I, I blew it, you know, I’m off the wagon. And so now, because I, that now, now for dinner, I might as well eat pizza and wine, you know, and nothing is wrong with those things. What I’m saying is like, we see this over and over is you have one meal that you feel isn’t the most beneficial for your body. And then the next one is the same because you think I’ve ruined it. And when the, the movement after dinner to me is like such a thought pattern interrupt, which is whatever you eat, like you still have autonomy, an agency to do something, you know, to like help your body be supported in what it is that you wait and not in to get into this shame spiral. So that I feel like there’s probably like extra effects that we’re probably not even able to measure. And that one’s a psychological effect

Jessie Inchauspé: (47:25)

Because these are positive things. And every time, for example, every time I do a hack, I feel good. I feel happy. Yes. I feel proud. I’m like, I’m so awesome. Like I did a glucose hack and I’m helping my body do well. Yes. And it’s not about the stuff I ate today. I’m just like, you know, I put some Greek yogurt on my chocolate cake today. Like, I’m so awesome. Like, yay me. And that’s so fun. And it, I become a partner with my own body. Yes. And I feel like we’re now best friends. And I know in any situation, a small, tiny addition to make so that I’m helping my body and getting the pleasure I want out of the chocolate cake. Yeah. And it’s so positive. And I really appreciate what you say about these, these problematic, um, and these sort of painful beliefs. We have often about food and health and how to be healthy. And that it’s an all or nothing thing. And I think it’s so wonderful and positive to see that the hacks are helping people break these things and not be scared of carbs anymore and feel like they have agency, as you’re saying, so we’re aligned girl, but I I’m, I’m with you. I think it’s really awesome. I mean, it’s changed my life so deeply and the lives of all my friends, my whole family. And now hopefully, you know, lots of people that I haven’t even met, but, um, it’s really awesome.

Robyn Conley Downs: (48:46)

It is. So what we missed one hack,

Jessie Inchauspé: (48:50)

Um, there’s actually four more, but there in the book.

Robyn Conley Downs: (48:52)

Okay. Well, I’m not, we’re not giving that away because we’ve given away so much. So please we need the other hacks, but we’re gonna wait for the books. So the hack, what’s the fifth hack that we can find, um, that you’ve been talking about on the Instagram already.

Jessie Inchauspé: (49:07)

Okay. So we’ve been, what did we cover? We said vinegar, we said savory breakfast, we said eat your foods in the right order. We said add a green starter. We said, if you’re gonna have something sweet, have it as dessert instead of a snack.

Jessie Inchauspé: (49:22)

And another hack that I talk about on the Instagram is if you’re gonna have fruit,

Robyn Conley Downs: (49:26)

Yes, that’s the one

Jessie Inchauspé: (49:27)

having it whole instead of juice or dried. Um, and this is a big thing because I think a, a lot of us think that a fruit juice is helping our body be healthier. And often we kind of drink their fruit juice without, without even thinking just out of habit, oh, I’m gonna have an orange juice in the morning because of the vitamins. But actually it turns out that first of all, the fruits we eat today have been bred over centuries to be extra juicy, extra full of glucose. And as a result, the fruit we have in our supermarkets today are not really the fruit we were supposed to eat. They’re kind of like dessert fruits or like, um, you know, juiced up fruits. Um, and so when we juice them, we remove all the fiber from our fruits. But as I mentioned, fiber is super important because it coats the inside of our intestine and it helps our body not absorb all the glucose that comes afterwards. So if you remove the fiber by juicing our fruit, and then you have all the glucose in probably two or three oranges in an orange juice, that creates a massive, massive glucose spike. Of course, you’re still getting vitamins from the orange, but that’s not enough to counteract the inflammation, the insulin release, the aging that comes from the glucose spike mm-hmm . So really, I think this is a good one to talk about last bit. Just have your fruit whole and in a smoothie. It’s okay, too, because the fiber is still there. It’s not as effective as the whole fruit, but it’s still okay. So yeah, I think fruit juices, um, we just need to be mindful and if we have a fruit juice, have it as like a breakfast dessert mm-hmm so have your savory breakfast and then have your fruit juice, if you really love it.

Robyn Conley Downs: (51:06)

Yes. I I’m thinking of a person in my life who loves his juice and we, I think he wouldn’t wanna give it up, but I think just switching it, especially cuz in the morning, if you’re drinking juice, cuz you’re thirsty, you probably dehydrated there’s other mm-hmm like water, but um, again that you, if you love the juice, then you yeah. Can still have it.

Jessie Inchauspé: (51:27)

How about as dessert and then go for do 10 minutes of body moving afterwards to help your body.

Robyn Conley Downs: (51:33)

Well, this is, you know, we could definitely do two hours cause I have so many more questions. I, one thing I can’t, I want don’t wanna let you go before I ask, is do we have to have a continuous glucose monitor in order to have stable blood sugar?

Jessie Inchauspé: (51:51)

No no, no, no. First of all, consumer glucose monitors are, uh, difficult to get and they’re expensive. And actually if you have a continuous glucose monitor, but honestly, if you don’t look at the stuff I share on my account, it’s gonna be very confusing and it’s not gonna be easy to understand. So if you do have a glucose’s monitor or you wanna get one, definitely read my book first, cuz it’s the perfect companion to sort of understanding what the heck is happening. Second, I’ve done the work of using my glucose monitor, extracting all the hacks and the advice out of it and sharing it with anybody so that everybody can use hacks and study or glucose levels without having a continuous glucoses monitor. It’s very cool. I’ve really enjoyed having it for sure. If it’s really easy for you to get one, I mean by all means, but it’s not at all required. In fact, I would say most of my Instagram community does not have a glucoses monitor. They just use the hacks and they can feel the benefits on their health, on their mood, on their energy levels on how happy they are on how their body feels on their heal lab tests. So you really feel the benefits and you can, you can get other sources of data to see the impact.

Robyn Conley Downs: (53:07)

And I feel the benefits for days, you know, and yeah, if I do have a couple days where, whatever reason, the hacks aren’t there, I know I notice it for days, but then I, it’s always something where it’s like, okay, let’s return to this and it, yeah. And it’s not, it’s just always there for me, cuz I think that’s the second hour that we could do is talking about the pros and cons of cuz glucose, monitors are gonna become, are becoming more available in the U.S. There’s a company that has one now that’s like wildly expensive. And so people ask me about that and I say, you know, I just, it’s hard for me to get behind something that’s that big of an investment. It’s just not gonna be accessible for most people. Um, and also the, the temptation to get perseve and obsessive about hacking your perfect glucose line, which I absolutely is not what you’re talking about. And so I think if you do get one to just be mindful of like your own personal background, if you have a history of a eating disorder might not be the best choice for you. Um, and just knowing that you don’t have to have one in some ways, I mean, I’ve thought about it, but then I wonder like, can I just ask myself, how do I feel and get that intuitive answer first and then maybe add one, but missing that piece of asking yourself, like you said, your body is your best friend. Like how powerful is that, that you were able to build that self trust through this process with or without, cause I know you’ve mentioned too that you don’t wear it all the time now, correct?

Jessie Inchauspé: (54:44)

Yeah,

Robyn Conley Downs: (54:44)

Because you don’t, you don’t, it’s not about like is, is a, sorry, I’m so rambling on. I didn’t, I don’t need to apologize for myself, but I’m so excited about this that I could just go on and on some, we need to think of this as a means to an end, not an end in itself. So the end is not, can I have perfect Glu steady glucose on my monitor and every day, like check a box that it was no steady.

Jessie Inchauspé: (55:09)

The end is can I be happy and feel connected to my body and yes. Have a good relationship with food and with myself.

Robyn Conley Downs: (55:16)

Yes. And so there’s many ways to get there. Mm-hmm but the hacks are like, uh, the roadmap for us. Totally.

Jessie Inchauspé: (55:24)

The little, the little pedals on which you walk.

Robyn Conley Downs: (55:28)

Well, Jessie, this was just a, such a life changing episode, I think for some people and I per I know people, thank you. But I launched my book in September of 2020 and there was just, you know, it’s, it’s something that people probably don’t fully understand is what it, what it’s like to give so much energy out. And like, you don’t really get it back in the same way when everything’s digital. And so I hope that you can feel our, our gratitude energy coming at you, even though we’re not in person, cuz it, it can feel a little like, you know, disconcerting, I think, especially to put a book out, you know, continuing to put books out during COVID. So I hope you feel that from us because you are doing you just incredible work and we’re very grateful.

Jessie Inchauspé: (56:11)

Thank you so much, Robyn. It gives meaning to, to my work to hear that. So thank you.

Robyn Conley Downs: (56:16)

And one more time, where can people, uh, the name of the book where people can find it internationally and then where they can connect with you?

Jessie Inchauspé: (56:24)

Sure. So the book is called Glucose Revolution: The Life-Changing Power of Balancing your Blood Sugar, it’s available on Amazon anywhere you want. And then my Instagram is @glucosegoddess and the link in my Instagram in case you’re outside the U.S. Um, there’s a link there to order it from anywhere else. And, and it’s also coming out in 15 languages. So odds are, if you speak, if you’d like to get it in another language, I guess if you don’t speak English, you’re probably not listening to this podcast, but , if you wanna get it in another language, I have all the links as well, uh, on my Instagram.

Robyn Conley Downs: (56:59)

And your Instagram ha account also has a Spanish translation of all of your posts.

Jessie Inchauspé: (57:05)

Everything is translated.

Robyn Conley Downs: (57:07)

Yeah. And our international listeners are gonna be thrilled because especially our Australian listeners, they usually, if they’re gonna get a book, have to pay all the extras to get it to their country. So there will be an Australian version. I know I saw that. Mm-hmm

Jessie Inchauspé: (57:21)

yeah, you can order it on Amazon, uh, Australia, same title, Glucose Revolution. Uh, yeah, it’s gonna be out. I mean so many different places. So we have UK, U.S, Australia, France, Spain, Brazil, Mexico, Italy. I mean, I could go on Russia, China, Korea, Japan, Romania and more coming.

Robyn Conley Downs: (57:45)

Amazing. Yeah. Well Jessie, thank you again so much for coming on the show today.

Jessie Inchauspé: (57:49)

Thank you Robyn. You’re the best. I really enjoyed this. Thank you.

Robyn Conley Downs: (57:53)

That was the Glucose Goddess, Jessie Inchauspe talking about her new book, the Glucose Revolution and those wildly effective habits for blood sugar stability. If you loved this episode, I invite you to share it with a friend, text, email, tell them in person, let’s get this word out to as many people as we can. And then of course you can tag Jessie. She’s quite busy this week with her book coming out, she’s @glucosegoddess. And I also love to see what you’re up to with these habits and hacks. You can find me @realfoodwholelife. As always, I wanna thank you so much for listening, for being part of the Feel Good movement and for taking this time for yourself. Until next week, here’s to feeling good.

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