Glucose Hacks That Flatten Spikes and Supercharge Your Energy

Blood sugar spikes aren’t just a problem for people with diabetes. According to biochemist Jessie Inchauspé, —better known as the “Glucose Goddess”—the way most of us eat sends your blood sugar on a daily spike-and-crash cycle that quietly wrecks your energy, cravings, sleep, and long-term health.

“Even people without diabetes are on a glucose roller coaster,” Inchauspé said on The Diary of a CEO podcast. Research she cites connects frequent spikes to inflammation, stubborn belly fat, worsened menopause symptoms, and even cognitive decline. One 30-year study she referenced found that elevated glucose in your 40s predicts a higher risk of Alzheimer’s decades later.

But the fix isn’t a crash diet or cutting carbs forever. It’s changing the order and structure of the meals you already eat. In a four-week online experiment with 2,700 participants, Inchauspé says 90% reported fewer cravings and steadier energy, and about 40% lost weight—without tracking calories.

“People just feel better within days,” she said on the podcast.

Why Pairing Protein and Fiber Keeps Your Blood Sugar Steady

Combining protein with fiber slows digestion, cuts glucose spikes, and keeps you satisfied longer. “Most people obsess over protein but ignore fiber—a key player in blood sugar balance, satiety, gut health, and metabolism,” says Erin Kenney, M.S., R.D., founder of Nutrition Rewired.

Easy fix: pair cottage cheese with berries, apples with peanut butter, or roasted edamame. For grab-and-go options, high-fiber, high-protein choices like ALOHA’s Oatmeal Chocolate Chip or Chocolate Cherry bars give you steady energy without the crash.

Glucose Tricks That Stabilize Energy, Curb Cravings, and Improve Metabolic Health

These evidence-backed tweaks from Inchauspé can help you flatten glucose spikes—and feel the benefits within days—without overhauling your entire diet.

• Start savory. Sugary breakfasts set you up for all-day cravings. Build your first meal around protein and healthy fats—think eggs, yogurt, cottage cheese, tofu, or leftover steak—with vegetables if you can.
• Take a vinegar “primer.” Mix 1 tablespoon of any kitchen vinegar into a big glass of water and drink it before your highest-carb meal. Inchauspé says studies show it can reduce the glucose and insulin spike by up to 30%.
• Eat in the right order. At meals, start with veggies, followed by protein and fats. Enjoy carbs at the end of your meal. “You don’t change what you eat—just the order,” she said. This alone can dramatically blunt a spike.
• Move for 10 minutes after eating. Step outside for a quick walk—fresh air plus light movement helps your muscles soak up glucose and prevents the crash. Bombas Running Half-Calf Socks and Hoka’s Stinson 7s make those post-meal laps around the block feel easy.

Bottom line: You don’t need perfect discipline, just smarter strategy. Steady your glucose, and watch the rest of your health improve.