Balancing your blood sugar

Tired and sluggish. Shakiness and sweating. Blurry vision. Irritability. Anxiety. 

Oh, blood sugar, you sure are a-swinging. 

You may turn to a bite of a donut for a quick fix, or maybe a salad to “be good.” But these symptoms occur often enough, leaving you wondering—is there a better way?

Absolutely. According to Jessie Inchauspé, a biochemist and author of The Glucose Goddess Method, knowing how to balance blood sugar—healthily, of course—could be the key to feeling your best.

In an episode of Honest Conversations, she shares that it, in fact, can be the difference between constantly chasing energy highs and experiencing sustained vitality throughout the day.

The good news? Achieving balanced blood sugar doesn’t involve drastic changes or depriving yourself. With a few simple tweaks to your daily routine, you can keep your blood sugar levels steady and unlock a world of benefits—from stable energy to a sharper mind and a happier mood.

Jessie Inchauspé, a French biochemist with a passion for science, wants to empower people to take charge of their health. Her background in math and biochemistry allows her to break down complex topics like blood sugar into easy-to-grasp information. Jessie’s focus isn’t on restrictive diets but on offering practical tips for everyday life that can make a big difference. Through her work, she makes science relatable and shows how understanding blood sugar can lead people to feel healthier, happier in their everyday lives.

Why Is It Important to Balance Blood Sugar?

Blood sugar balance isn’t just about avoiding those afternoon slumps or the occasional sugar craving. It’s a cornerstone of overall health, impacting everything from your energy levels to your risk of chronic diseases.

Balancing your glucose, to me, is like the foundation in a house, you know? It’s very important to get that baseline. — Jessie Inchauspé

Here’s why it’s important, as Jessie highlights:

• It reduces your diabetes risk. If you have chronically high blood sugar levels, you put yourself at a major risk of developing type 2 diabetes. This chronic condition affects how your body regulates blood sugar, potentially leading to serious complications like heart disease, vision loss, and kidney problems.

• It boosts your energy levels. When you are able to balance blood sugar, your body has a steady supply of glucose, its primary source of fuel. This translates to consistent energy throughout the day, helping you avoid those dreaded afternoon slumps and crashes.

• It improves your brain function. With stable blood sugar, you’re looking at a happy brain with a positive impact on your cognitive function and memory. However, there are studies that show a link between blood sugar fluctuations and an increased risk of dementia and Alzheimer’s disease.

• It enhances your mood. When you balance blood sugar levels, it can promote emotional well-being and a more positive outlook.

• It supports the health of your heart. Chronic high blood sugar can damage blood vessels and increase your risk of heart disease, the leading cause of death globally. That’s why keeping your blood sugar in check is essential for maintaining a healthy heart.

The thing is, it’s not just about avoiding illness; putting your blood sugar levels as a priority is about enhancing your everyday life.

5 Hacks to Balance Blood Sugar, According to Jessie Inchauspé

“If you just do these hacks and learn these things, even for your day-to-day,” says Jessie, “that’s great because it’s also going to really help your long-term health.”

Here’s what she recommends to balance blood sugar:

1. Start Your Day with Protein

Kicking off your day with a protein-rich breakfast is a game-changer for stabilizing your glucose levels. Why? Protein slows down the absorption of sugar into your bloodstream, preventing those sudden spikes in blood sugar.

Jessie suggests adding foods like Greek yogurt, eggs, or a protein smoothie to your morning routine. It’s a simple switch with big benefits, keeping you fuller for longer and maintaining steady energy levels throughout the day.

2. Choose Whole Fruits Over Fruit Juice

When it comes to fruit, the whole piece is far better than its juiced counterpart. 

“Whole fruit has fiber in it, and fiber is protective,” Jessie explains. And this plays a crucial role in controlling your blood sugar levels. Fiber slows down the absorption of sugar, helping to prevent spikes.

In contrast, fruit juices often lack this vital fiber, leading to faster sugar absorption and higher blood sugar peaks. So next time, opt for foods that lower blood sugar, like a whole apple instead of apple juice.

3. Incorporate Vinegar into Your Diet

Vinegar, particularly apple cider vinegar, can be a powerful tool for blood sugar control. It has been shown to improve insulin sensitivity and lower blood sugar responses after meals.

Jessie adds, “Vinegar is pretty safe, especially if you have, you know, a spoon of it diluted in water.” So consider having a small amount of vinegar before meals; it can be as simple as a vinegar-based salad dressing or a diluted vinegar drink.

This small habit can have a significant impact on your post-meal glucose levels.

4. Engage in Post-Meal Movement

Movement is self-care. And a little bit of it after meals can go a long way toward managing your blood sugar. 

Simple activities like a brisk walk or even standing and doing light tasks can help your muscles absorb glucose more efficiently. This means less sugar circulating in your bloodstream and a lower overall glucose spike.

You don’t need a full workout; just a bit of movement can make a difference.

5. Understand the Impact of Foods on Blood Sugar

Knowledge is power, especially when it comes to food and blood sugar. Familiarize yourself with how different foods affect your glucose levels.

For example, refined carbohydrates and sugary foods can cause rapid spikes, whereas foods high in fiber, protein, and healthy fats have a more gradual impact.

By understanding these effects, you can make smarter food choices that balance blood sugar and contribute to a heart-centered life.

Simple Steps, Big Change

Jessie Inchauspé may be known as the “Glucose Goddess,” but you can become your own “Blood Sugar Boss.”

If you want to dive deeper into all kinds of aspects of self-love, there’s more to explore on Kristina Mänd-Lakhiani’s Honest Conversations podcast. You’ll find a wealth of information and inspiration to guide you on your journey to a balanced and fulfilling life.

Episode resources:

• Jessie Inchauspé | ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠

• Jessie Inchauspé | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube

• Jessie Inchauspé | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠

• Jessie Inchauspé | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Twitter

• Jessie Inchauspé | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website