How the 'Glucose Goddess' Hacked Her Energy with Simple Diet Tweaks

Jessie Inchauspé, known as the "Glucose Goddess," has built a brand by offering advice on regulating blood sugar. She says wearing a continuous glucose monitor (CGM), which allows her to track her blood sugar in real time, helped stabilize her energy and mood. Here are three tips for balanced blood sugar, including starting the day with protein. It all began with a donut. One morning in her 20s, Inchauspé recalls, she grabbed her usual sugary breakfast on the way to work in **Silicon Valley**—and noticed something strange. Her new fitness tracker showed her blood sugar spiking and then crashing. The pattern almost perfectly mirrored her bouts of brain fog, anxiety, and exhaustion, she says.

"Glucose Hacks" on Social Media

"Today, it may seem obvious that our **diet** affects our mental health, but back then, I didn't make the connection," Inchauspé told **Business Insider** (BI). That moment set Inchauspé—now known to millions of online followers as the "Glucose Goddess"—on the right path. She joined a pilot study where she used a CGM, a device typically reserved for people with diabetes. The researchers wanted to explore how diet influences daily mood and energy in otherwise healthy individuals. Years later, she has built a major brand around the insights she gained from that turning point. Over five million people follow her on **Instagram**, where she shares "glucose hacks" for steady energy, metabolism, and sleep cycles.

Why Blood Sugar Matters

CGMs have since become popular among athletes, CEOs, and everyday people looking to lose weight or feel less sluggish. Some, like the Stelo from Dexcom—a device Inchauspé has partnered with—are now available without a prescription. The science behind blood sugar "optimization" is still evolving. Occasional fluctuations are normal, and researchers haven't yet determined the ideal range for people without **diabetes**. Nutritionists warn, however, that self-tracking can sometimes lead to overanalyzing normal biological responses. Still, Inchauspé says she has seen lasting benefits in her daily life by understanding her blood sugar and applying simple strategies rooted in long-standing dietary guidelines. "Saying glucose only matters for diabetes is like saying brushing your teeth only matters if you have cavities," Inchauspé told BI. "We all feel the effects of our blood sugar every day." Here are three simple changes she says made the biggest difference for her **health**—and how they align with dietary recommendations.

1. **Eat More Protein at Breakfast**

Inchauspé says adjusting her morning routine helped her avoid the afternoon slump. Before, she started her day with cereal or granola bars, which seemed healthy but sent her blood sugar soaring. For a more balanced **breakfast**, she switched to eggs, Greek yogurt with unsweetened nut butter, or a smoothie with protein powder. She says her mood and energy improved dramatically, and a high-protein breakfast has since become non-negotiable. "Anchoring the day with a protein-rich breakfast that keeps you steady is really important," says Inchauspé. "It changed how I felt. It changed my eating habits and my relationship with my body." After giving birth to a **child**, these changes became even more crucial, she says. "It was a pretty intense journey, but having that little bit of data was very grounding."

Nutritionists widely recommend incorporating protein into each meal, though the total amount you need daily depends on your weight and personal goals.

2. **Start Your Meal with Vegetables**

Inchauspé emphasizes that she is not anti-carb. In fact, she tells her large audience that carbohydrates can be healthy. *"I love pasta, and I could never give it up—nor do I want to,"* she says. These days, however, she begins her meals with a salad dressed in a tangy, low-sugar miso vinaigrette or other fiber-rich vegetables that support healthy digestion. *"It's not about cutting things out entirely, but learning when and how to eat them so I can still enjoy them without spiking my blood sugar,"* Inchauspé explains. Fiber slows carbohydrate absorption, helping blood sugar levels rise like a gentle hill rather than a rollercoaster.

3. **Choosing High-Fiber Fruit**

Inchauspé used to snack on grapes, believing they were healthy—until she noticed they left her crashing in the afternoon. *"I just thought, 'Oh, they're so healthy. They're fruit, they're natural,'"* she recalls. Now, she opts for **an apple with peanut butter**. A serving of grapes contains only a fraction of the fiber in an apple, meaning the sugar is digested more quickly, leading to a rapid but short-lived sense of fullness. The gut-friendly fiber in an apple, combined with the healthy fats in nut butter, helps stabilize digestion. However, individual responses to carbohydrates can vary widely. Emerging research even suggests that people have different *"glucotypes,"* affecting how their bodies process sugar. *"I believe in being as balanced and nuanced as possible. A donut isn't great for your blood sugar, but I'd never tell you to never eat a donut again,"* Inchauspé stresses. *"That would be ridiculous."*

The Bottom Line

As scientists continue to explore what blood sugar monitoring means for healthy individuals, Inchauspé's popularity highlights a growing trend: People want data—and simple adjustments—to feel more energized and take better control of their health. At the end of the day, approach your diet with common sense—don't restrict yourself too harshly, and pay attention to your own needs and goals.

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