More Energy, Better Health in 'Glucose Revolution' | 3 Tips
“If you’re going to eat something sweet or starchy, use your muscles afterward. Your muscles will happily uptake excess glucose as it arrives in your blood, and you’ll lessen the glucose spike, reduce the likelihood of weight gain, and avoid an energy slump.”
― Jessie Inchauspé
I can count on my hands how many times I've listened to a book and then bought the physical copy to share with others because it was so good. This is one of those books.
The author, Jessie Inchauspe, came to stardom as the Glucose Goddess online. After a horrific accident, she realized the correlation between her recovery, her post-accident symptoms, and her glucose levels. She tracked her readings on a continuous glucose monitor (CGM) and used her background as a biochemist to run the data and do an n=1 experimentation on her glucose response to various foods and situations. She found a following in her Glucose Goddess community and sparked a movement that highlights the importance of glucose control.
To determine just how important the control of blood sugar is on our everyday lives, she starts out be asking the below questions to determine if you have glucose dysregulation.
Has your doctor told you that you need to lose weight?
Are you trying to lose weight or finding it difficult?
Is your waist size above 40" if you're a man or 35" if you're a woman?
Do you have extreme hunger pangs during the day?
Do you feel hungry during the day?
Do you need to eat every few hours?
Do you feel shaky, light-headed, or dizzy if meals are delayed?
Do you crave sweet things?
Do you feel sleepy mid-morning or mid-afternoon or are you tired all the time?
Do you need caffeine to keep you going throughout the day?
You have trouble sleeping or wake up with heart palpitations?
Do you have energy crashes where you break out in a sweat or get nauseous?
Do you suffer from acne, inflammation or other skin conditions?
Do you experience anxiety, depression, or mood disorders?
Do you experience brain fog?
Is your mood variable?
Do you frequently get cold?
You experience acid reflux or gastritis?
Do you have hormonal imbalances, missed periods, PMS, infertility, or PCOS?
Have you ever been told that your glucose levels are elevated?
Do you have insulin resistance?
Do you have prediabetes or type 2 diabetes?
Do you have non-alcoholic fab delivery disease?
Do you have heart disease?
Do you have difficulty managing gestational diabetes?
Do you have difficulty managing type 1 diabetes?
Most importantly, do you think you can feel better than you currently do?
If you answered yes to any of the above and want to become healthier then read on and check out the book which comes equipped with 10 hacks to improve your blood sugar levels.
The standard American breakfast is a sugar bomb.
3 Takeaways from Glucose Revolution
1. Why Glucose Matters
Understanding the importance of glucose regulation is critical for overall health and longevity, especially considering that a staggering 88% of Americans experience dysregulated glucose levels, regardless of their weight status. This now pervasive issue affects nearly all of our bodily functions and systems including fertility, heart health, mental well-being, and even skin conditions like acne and eczema. Additionally, conditions like diabetes, depression, anxiety, and Alzheimer's disease are intricately linked to glucose imbalances.
The role of glucose in our body's energy metabolism cannot be overstated, as every second, billions of molecules of glucose are burned to fuel cellular processes. To support our body’s processes we turn to the modern food supply which tends to prioritize refined carbohydrates over fiber-rich foods. These cheap and empty foods spike our glucose which is something our minds have evolved to like since sweetness historically signaled safety and abundance. This evolutionary advantage kept our ancestors alive but now there’s a mismatch in our modern world and it’s killing us.
The cumulative impact of glucose spikes over a lifetime can significantly influence aging trajectories, both internally and externally. The frequency and magnitude of glucose spikes not only affect physical appearance but also contribute to internal aging processes. Collagen damage, oxidative stress, and glycation resulting from glucose spikes accelerate the aging process, leading to sagging skin, wrinkles, and joint degeneration.
Fortunately, we have near total control over this. By flattening the curve of these glucose spikes with lifestyle interventions we can mitigate the adverse effects of glycation, preserve mitochondrial health, and support longevity. Here are two of the 10 hacks that she provides to do this.
2. Use Vinegar
Incorporating vinegar into your daily routine can yield significant benefits for glucose control and weight management. Studies have shown that consuming a tablespoon of vinegar diluted in water before meals can flatten insulin and glucose curves, reducing the magnitude of glucose spikes following food consumption by 8% to 30%. This too-easy-to-be-true practice can lead to improvements in body composition, with research showing weight loss of 2-4 pounds over three months, along with reductions in visceral fat, waist and hip measurements, and triglyceride levels. Additionally, those with conditions like polycystic ovary syndrome (PCOS) may experience improvements in menstrual regularity with regular vinegar consumption.
The mechanism behind vinegar's efficacy lies in its acetic acid content, which temporarily inhibits the enzyme responsible for converting sugar and starch into glucose. This slows down the rate at which glucose enters the bloodstream, resulting in a softer impact on blood sugar levels. Furthermore, acetic acid enhances glycogen synthesis in muscles, facilitating more efficient glucose uptake, while also reducing insulin levels and promoting mitochondrial fat burning.
Whether consumed as a pre-meal tonic, added to dressings, or integrated into recipes, vinegar is both an accessible and versatile strategy for flattening that glucose spike and improving metabolic health. (AUTHOR) does not that "You can't vinegar your way out of a bad diet.
Vinegar Guidelines, Tips, & Recipes:
Dosage and Timing: Consume a tablespoon of vinegar diluted in water before meals, aiming to do so less than 20 minutes before or after eating glucose-spiking foods. Start with a small quantity and gradually increase, up to a few times a day, to minimize discomfort and gauge tolerance.
Avoid Gummies and Pills: Opt for liquid vinegar over gummies or pills, as these may contain added sugars that can counteract the benefits of acetic acid.
Type and Acidity: Use vinegar with 5% acidity, such as apple cider vinegar (ACV). White vinegar is a good alternative if ACV's taste isn't your favorite. Avoid cleaning vinegar, which typically has 6% acidity, and consult a doctor if you have stomach disorders before regular consumption.
Safety Precautions: While vinegar is generally safe, pregnant individuals should consult a healthcare professional due to its unpasteurized nature. Use a straw to protect tooth enamel when consuming vinegar directly, and incorporate it into dressings or recipes to minimize direct contact with teeth.
Recipe Ideas: Incorporate vinegar into your diet by adding it to various recipes, such as hot cider tea, flavored water with salt and cinnamon, or sparkling water with ice. Experiment with fermenting vegetables in a jar of apple cider vinegar for added flavor and potential health benefits.
3. Move After Eating
My favorite takeaway, because of the evidence behind it and the benefits that extend beyond glucose control, is the significance of physical activity, particularly walking, and following meals to regulate blood glucose levels effectively. This practice, rooted in various cultural traditions such as the Indian custom of taking 100 steps post-meal, leverages muscle activity to enhance glucose metabolism and ATP production. Research indicates that even a brief walk of 10 to 20 minutes after eating can notably reduce glucose spikes, especially within the critical 90-minute window when postprandial (after eating) glucose peaks. According to a large 2018 research review, aerobic exercise, particularly walking after meals, has been shown to decrease glucose spikes by anywhere from 3% to 27% in those with type 2 diabetes.
These benefits aren't limited to walking after meals though. In a study measuring the effects of resistance training before meals in obese individuals, glucose and insulin spikes were reduced by 18% and 45%, respectively, compared to 30% and 48% when exercise was initiated 45 minutes after dinner. Bonus: resistance training kept spikes lower for the next 24 hours.
While movement is good, it doesn't have to be limited to lifting or walking. Here are some other ways to get movement in after meals:
Body weight work: squats, lunges, wall sits, push-ups.
Keep a kettlebell around: Do some kettlebell swings, walk up and down the steps using a suitcase carry, or do a low-intensity interval workout of 30 sec of work/30 sec of rest with your favorite movements.
Rucking: Make or buy a rucksack, keep it by the door, and amp up the walk after meals. Check out this article if you’re new to rucking.
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