It all began with something seemingly innocuous — a donut. On an ordinary morning in her twenties, Jessie Inchauspé, then a young professional immersed in the fast-paced environment of Silicon Valley, picked up her customary sweet treat as she hurried to the office. Yet that small indulgence would unexpectedly mark the beginning of a profound personal transformation. Glancing at the data from her newly acquired fitness tracker, she noticed a startling pattern: her blood sugar levels surged dramatically after consuming her sugary breakfast, only to plummet shortly thereafter. These fluctuations coincided almost perfectly with the periods of foggy concentration, anxiousness, and deep fatigue she often experienced throughout the workday. The realization puzzled her. It might seem self-evident now that dietary choices influence mental clarity and mood, but at that time, she confessed to Business Insider, she had never explicitly connected her emotional and cognitive patterns to what she ate.
That subtle observation became the catalyst for an entirely new trajectory. Driven by curiosity and a scientific inclination to understand the inner workings of the human body, Inchauspé began exploring the relationship between glucose and overall well-being. She soon joined a small experimental program testing continuous glucose monitors—also known by their acronym, CGMs—devices originally designed for individuals managing diabetes. The study’s aim was unconventional: to examine how daily variations in blood sugar might influence energy levels, cognitive function, and mood even in healthy, non-diabetic participants. What began as a single observation soon evolved into a lifelong project of inquiry and advocacy.
Years later, that initial moment of insight would become the cornerstone of an influential brand recognized by millions worldwide. Under the moniker “Glucose Goddess,” Inchauspé has cultivated a digital following exceeding five million people, primarily via Instagram, where she disseminates her findings through what she calls “glucose hacks”—simple yet science-informed lifestyle strategies that help stabilize energy, metabolism, and sleep. Her approach resonated not only with everyday individuals seeking more consistent vitality but also with athletes, entrepreneurs, and professionals striving to optimize their performance through better metabolic health.
In recent years, CGM technology itself has transcended its clinical origins. Once available only by prescription, many models are now sold directly to consumers. Among them is the Stelo, a Dexcom device that Inchauspé has formally partnered with. This expansion reflects a larger cultural shift: self-monitoring tools have become symbols of empowerment, granting users real-time insight into their body’s responses. Nevertheless, the underlying science surrounding non-diabetic blood sugar “optimization” is still emerging. It is both natural and expected for blood glucose levels to rise and fall over the course of a day, and researchers have yet to establish a definitive “ideal range” for those without metabolic disorders. Several dietitians and health professionals caution that excessive self-tracking can foster anxiety or lead users to misinterpret normal physiological responses as cause for alarm.
Despite such caveats, Inchauspé remains convinced of the practical benefits she has personally gained from observing and moderating her glucose patterns. By integrating a handful of foundational habits—strategies that, interestingly, reinforce traditional nutritional guidance—she has found sustainable improvements in her daily mood, focus, and stamina. She likens attention to glucose to oral hygiene, remarking that claiming glucose matters only to diabetics is akin to saying toothbrushing only matters to those with cavities. Everyone, she emphasizes, experiences the influence of glucose fluctuations every single day, whether they notice it or not.
Among the simplest yet most impactful adjustments she advocates are three dietary shifts that redefined her relationship with food. The first involves transforming breakfast, historically the most sugar-heavy meal in her routine. In the past, she relied on processed cereals or granola bars—foods marketed as wholesome yet loaded with rapidly digesting carbohydrates. These meals triggered sharp glucose spikes that later plunged, mirroring her afternoon fatigue. Replacing them with protein-rich options such as eggs, Greek yogurt blended with unsweetened nut butter, or smoothies fortified with protein powder revolutionized her mornings. Within days, she observed steadier energy and a clearer mental state. Over time, this practice became non-negotiable. She insists that starting one’s day anchored in protein provides a stabilizing effect that influences all consequent dietary and emotional decisions. Following childbirth, she found such habits even more essential, noting that the structured data from her glucose tracking helped her stay grounded amid physical and emotional changes. Nutrition experts generally agree with this approach: ensuring adequate protein intake at every meal supports satiety, stable energy, and muscle health, though the specific amount required can vary according to body composition and goals.
The second core strategy focuses on the order in which foods are eaten rather than on restriction. Contrary to popular assumption, Inchauspé is not an opponent of carbohydrates. She openly professes her love for pasta and other carb-rich dishes but underscores the importance of context. Before diving into a bowl of noodles, she now begins each meal with a fiber-forward salad—perhaps composed of leafy greens topped with a savory, low-sugar miso dressing or other fibrous vegetables known to aid digestion. By consuming fiber first, she moderates the rate of carbohydrate absorption, transforming what might otherwise be an abrupt glucose surge into a more gradual rise. The result resembles a gentle undulating landscape rather than a dramatic roller coaster. She emphasizes that this approach is not about deprivation but about optimizing timing and sequence—eating in a way that retains the pleasure and cultural satisfaction of beloved foods while mitigating their physiological downsides.
Her third practical modification revolves around snack choices, particularly her preference for fruits higher in fiber. In earlier years, she gravitated toward convenient, naturally sweet options like grapes, assuming that their “healthy” reputation made them an ideal snack. However, upon reviewing her glucose tracker data, she observed a consistent energy crash following grape consumption. Now, her go‑to snack comprises sliced apple paired with a spoonful of peanut butter. While both grapes and apples are fruits, their nutrient compositions differ dramatically: the apple’s substantial fiber content slows digestion, while the healthy fats in the peanut butter further temper the release of natural sugars into the bloodstream. The combination yields sustained energy and greater satiety, in stark contrast to the fleeting lift produced by high-sugar, low-fiber fruit. Still, she acknowledges the individuality of metabolic responses; contemporary research suggests that personal “glucotypes”—unique patterns of glucose regulation—might explain why the same food affects two people quite differently. For her, moderation and nuance remain fundamental. She half-jokes that completely avoiding a donut forever would be both unrealistic and joyless; mindful consumption, rather than prohibition, is the true lesson.
The overarching insight behind Inchauspé’s work reflects a broader societal curiosity. As technology increasingly merges with personal health, more people are seeking tangible data that empower everyday choices. The enthusiasm surrounding tools like CGMs demonstrates that individuals yearn not just for abstract wellness ideals but for actionable, evidence-based ways to enhance energy and emotional equilibrium. While the precise scientific verdict regarding non-diabetic glucose tracking is still forming, the cultural momentum it has inspired is unmistakable. Ultimately, the message she imparts is one of balance: adopt common sense, avoid extremes, and align dietary decisions with your body’s genuine signals and unique needs. In her view, the pursuit of stable energy, improved mood, and lasting vitality begins not with radical overhauls but with small, deliberate changes—perhaps as simple as rethinking that first bite of breakfast.
Sourse: https://www.businessinsider.com/glucose-goddess-simple-diet-swaps-balance-blood-sugar-more-energy-2025-10
