Glucose Revolution

Taking control of your glucose with Jesse Inchauspé

5/8/20232 min read

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Today, we'll explore 10 strategies for maintaining balanced blood sugar levels, which can help with weight loss, reducing cravings, and increasing energy. These tips are inspired by the book "The Glucose Revolution" by Jesse Inchauspé

First, let's discuss what glucose is and why it's essential to avoid glucose spikes. Glucose is the primary sugar in our blood and serves as a significant energy source for our cells. When glucose levels become imbalanced, we may experience weight gain, hormonal imbalances, sugar cravings, skin issues, heart problems, and an increased risk of type 2 diabetes.

There are three main problems associated with glucose spikes:

1. Free radicals and oxidative stress: Excess glucose can lead to the production of harmful free radicals, which contribute to heart disease, type 2 diabetes, cognitive decline, and aging. Over time, our mitochondria become less efficient at converting glucose into energy, leading to cellular starvation and organ dysfunction.

2. Glycation and inflammation: Glycation occurs when glucose molecules react with one another, damaging the second molecule. This process contributes to aging and organ deterioration. Consuming excessive amounts of glucose accelerates glycation, causing irreversible damage. Fructose, found in sweet foods, is even more harmful, as it glycates molecules ten times faster than glucose. Excessive glycation, free radicals, and oxidative stress can lead to chronic inflammation, a common factor in many chronic illnesses.

3. Insulin and weight gain: When glucose enters our body, the pancreas releases insulin to store excess glucose in the liver (as glycogen) and muscles. If these storage sites become full, excess glucose is converted into fat. Fructose can only be stored as fat, further contributing to weight gain. Chronic glucose spikes can lead to persistently elevated insulin levels, which are associated with obesity, type 2 diabetes, PCOS, and other disorders.

In "The Glucose Revolution", Jesse Inchauspé outlines 10 hacks for us to keep in mind and use to help regulate our glucose levels.

1. Add cinnamon to your coffee or tea to improve sugar metabolism.
2. Include protein in every meal for stable blood sugar levels.
3. Use vinegar in salad dressings to lower blood sugar.
4. Consume healthy fats like avocado, nuts, and seeds for blood sugar stability and satiety.
5. Drink plenty of water to flush out excess glucose.
6. Engage in regular exercise to enhance glucose utilization by muscles.
7. Prioritize sleep for optimal hormone regulation.
8. Incorporate stress-reducing activities like yoga, meditation, and deep breathing to lower cortisol levels.
9. Eat fiber-rich foods such as vegetables, fruits, and whole grains to slow glucose absorption.
10. Avoid sugary drinks like soda and fruit juice, which rapidly increase blood sugar levels.

By implementing these tips, you can take control of your blood sugar levels, promoting better health and well-being.

For Jesse Inchauspé's book click here, "The Glucose Revolution"