Balancing blood sugar levels is one of the most powerful things you can do for your health. 

From improving energy and mental clarity to reducing cravings and preventing long-term metabolic issues, stable glucose levels are the foundation of good health. 

One of the biggest names in this space is Jessie Inchauspé, better known as the Glucose goddess.

Her Glucose Goddess Method has gained a massive following by making glucose science easy to understand and apply. But what exactly is this method? And how can you try it yourself?

Why glucose matters

Balancing your blood sugar, also known as glucose, is one of the most impactful ways to improve your overall health. When glucose levels are well managed, you may notice:

• Steady energy throughout the day
• Fewer cravings for sugary snacks and refined carbs
• Better mood and mental clarity
• More stable weight and improved metabolic health
• Reduced risk of type 2 diabetes and other metabolic issues

Although there are many approaches to stabilising glucose, the glucose goddess method has surged in popularity for its simplicity, science-backed tips, and real-world effectiveness. Before diving into the specifics of the method, let’s meet the person behind it all—the Glucose Goddess herself.

Who is the Glucose Goddess?

The Glucose Goddess is the social media persona of biochemist Jessie Inchauspé. With a background in mathematics and biochemistry, she turned her own health challenges into a mission to help people understand how glucose impacts energy, weight, and overall wellbeing. 

Her work is all about making glucose science accessible and providing practical tips to stabilise blood sugar. She shares her research and insights across social platforms, using easy-to-follow diagrams and real-world examples.

Whether you’re exploring glucose goddess recipes, reading the glucose goddess book, or following her posts online, you’ll find the same core message: balancing blood sugar doesn’t have to be complicated or restrictive. Instead, it can be achieved through small, effective tweaks that are easy to incorporate into everyday life.

The Glucose Goddess Method

The foundation of the glucose goddess method lies in the understanding that glucose spikes (dramatic rises in blood sugar after meals) can wreak havoc on energy levels, weight management, mood, and metabolic health.

By tracking glucose data—often through a Continuous Glucose Monitor (CGM)—Jessie Inchauspé discovered patterns that showed how certain foods and habits caused blood sugar to rise more sharply than others.

Instead of prescribing a rigid diet, she distilled her findings into simple hacks that reduce glucose spikes without eliminating favourite foods. This approach is sometimes called the glucose goddess anti-spike philosophy because it aims to flatten glucose curves while still allowing people to enjoy carbs, desserts, and social meals.

Understanding glucose spikes and the Glucose Goddess anti-spike philosophy

Before we get into the glucose goddess 10 hacks, let’s clarify what a glucose spike is and why it matters:

• Glucose spike: A rapid rise in blood sugar levels after eating high-carbohydrate or sugary foods.
• Why it matters: Sharp spikes often lead to an equally sharp drop, causing fatigue, cravings, and irritability. Over time, frequent spikes can increase the risk of insulin resistance and metabolic disorders.

The glucose goddess anti-spike approach focuses on reducing the severity of these spikes. This doesn’t mean you can never have sweets or bread. Instead, it means pairing or sequencing foods in a way that slows digestion and the release of glucose into the bloodstream.

The Glucose Goddess 10 hacks: simple steps to stabilise your blood sugar

Though the method can be broken down in many ways, the glucose goddess often refers to a series of 10 hacks. Below is a consolidated overview of these hacks to give you a sense of what they involve:

1. Eat in the right order

Start with vegetables (fibre), then proteins and fats, and finish with carbs. This sequence slows the release of glucose and prevents spikes.

2. Add a vinegar hack

Consuming a tablespoon of vinegar (diluted in water) before a meal can help moderate post-meal glucose levels.

3. Move after meals

A short walk or light activity after eating helps your muscles use glucose more efficiently, reducing the magnitude of any spike.

4. Opt for a savoury breakfast

Kicking off the day with protein and healthy fats instead of sugary cereals or pastries sets a stable glucose tone for the rest of the day.

5. Pair carbs with protein and fat

When you do eat carbs, pair them with a source of protein or healthy fat (e.g., nut butter, avocado) to reduce the speed at which glucose enters your bloodstream.

6. Choose whole foods over processed

Whole foods (vegetables, fruits, whole grains) contain fibre that slows glucose release. Processed foods often spike blood sugar due to refined carbs and added sugars.

7. Hydrate properly

Staying hydrated helps your body manage glucose levels more efficiently, supporting optimal metabolic function.

8. Get enough sleep

Lack of sleep can lead to insulin resistance and higher glucose levels. Aim for consistent, quality rest.

9. Manage stress

Stress hormones can raise blood sugar. Activities like meditation, yoga, or deep breathing can keep stress in check.

Balancing hormones is essential for stable blood sugar and overall well-being. Discover how the Vively Hormone Health Program can complement the Glucose Goddess Method to optimise your metabolic health.

10. Use a CGM for real-time feedback

Nothing beats data from your own body. A CGM shows how your glucose responds to specific foods, enabling you to personalise these hacks.

Each of these hacks is rooted in research around how the body processes glucose. By implementing them one by one or all at once, you can drastically reduce glucose spikes and experience steadier energy levels.

Timing your meals and workouts can have a significant impact on blood sugar levels. Discover how to optimise nutrition and exercise timing with a CGM to align with the Glucose Goddess Method for better metabolic health.

The Glucose Goddess book

The popularity of the glucose goddess skyrocketed when she released her first book, which delves deeper into the science of blood sugar management and provides a structured way to apply her principles. Within the glucose goddess book, you’ll find:

• In-depth explanations of how glucose works in the body
• Case studies and personal stories
• Glucose goddess recipes designed to minimise spikes
• Graphs and illustrations that visualise glucose spikes for different meal types
• Practical meal plans and daily hacks

This resource has become a go-to guide for anyone serious about transforming their health through the glucose goddess method.

The Glucose Goddess meal plan: building a day of balanced blood sugar

While the glucose goddess doesn’t mandate a strict diet, she often shares flexible guidelines for a glucose goddess meal plan. A typical day might look like this:

1. Breakfast (the Glucose Goddess breakfast)

Example: A veggie omelette with spinach, mushrooms, and cheese, paired with avocado on the side.

Why it works: Protein, fat, and fibre slow the absorption of any carbs you do eat and help you avoid a morning glucose spike.

2. Lunch

Example: A salad loaded with mixed greens, grilled chicken or tofu, olives, feta cheese, and a vinaigrette dressing.

Why it works: High in fibre and protein, moderate in healthy fats, low in refined carbs.

3. Dinner

Example: Salmon or lean beef with roasted vegetables (zucchini, capsicum, broccoli), and a small serving of whole grains like quinoa or brown rice.

Why it works: Balanced macronutrients and plenty of fibre to slow digestion.

4. Snacks

Example: Greek yoghurt with berries, a handful of nuts, or carrot sticks with hummus.

Why it works: Low-sugar, high-protein or high-fibre snacks that keep glucose stable.

Following a glucose goddess meal plan doesn’t mean giving up carbs. Instead, it’s about strategically pairing them with protein, fat, and fibre to flatten your glucose curve.

The Glucose Goddess breakfast: starting your day right

One of the key teachings in the glucose goddess method is the importance of a savoury, protein-rich breakfast. Often referred to as the glucose goddess breakfast, it aims to:

• Prevent early spikes that can trigger cravings later in the day
• Stabilise energy for a productive morning
• Set the tone for balanced meals to follow

Some breakfast ideas include:

• Eggs scrambled with spinach and mushrooms
• Protein smoothies made with spinach, berries, and a tablespoon of nut butter
• Overnight oats topped with nuts, seeds, and a sprinkle of cinnamon (if you tolerate oats well)
• Smoked salmon with avocado and a small piece of wholegrain toast

The key is to avoid sugary cereals, fruit juices, or pastries first thing in the morning, as these can cause a big glucose spike that leads to an energy crash soon after

Glucose Goddess recipes for every meal

Beyond breakfast, glucose goddess recipes span lunch, dinner, and snacks. The guiding principle is to:

‍1. Focus on whole foods: Vegetables, fruits, whole grains, legumes, lean proteins, and healthy fats.

‍2. Add variety: Rotating different protein sources (fish, chicken, tofu) and vegetables (broccoli, cauliflower, carrots) ensures a broad range of nutrients.

3. Use herbs and spices: Natural flavour enhancers like garlic, rosemary, basil, and turmeric add taste without unnecessary sugar.

4. Avoid refined carbs: Swap white rice for quinoa, white pasta for wholegrain or legume-based pasta, and limit highly processed snacks.

Sample glucose goddess recipes might include:

• Chickpea and Veggie Stir-Fry with brown rice
• Grilled Chicken and Avocado Salad with a balsamic vinaigrette
• Salmon and Sweet Potato Tray Bake with roasted Brussels sprouts
• Protein-Packed Buddha Bowl with quinoa, roasted veggies, chickpeas, and tahini dressing

The emphasis is always on balance. By adding a source of protein or healthy fats to meals containing carbs, you can blunt glucose spikes and keep energy levels steady.

How a CGM helps you master the Glucose Goddess Method

While the glucose goddess method can be followed without technology, using a Continuous Glucose Monitor (CGM) makes it far more precise. A CGM provides:

• Real-time data: You can see how each meal or snack affects your blood sugar.
• Immediate feedback: If a particular combination of foods causes a spike, you’ll know within minutes.
• Personalised insights: Everyone’s body is unique. A CGM reveals which foods you tolerate well and which ones you might need to adjust.
• Motivation: Watching your glucose remain stable can be highly motivating, reinforcing healthy habits.

How the Glucose Goddess uses a CGM

The Glucose Goddess popularised CGM usage for non-diabetic individuals looking to optimise their metabolic health. She often shares screenshots of her own glucose curves on social media, demonstrating how certain hacks—like eating vegetables before carbs or taking a short walk after a meal—significantly reduce glucose spikes. By wearing a CGM, she can quickly test new foods, recipes, or lifestyle habits and instantly see the impact.

Step-by-step guide to trying the Glucose Goddess Method

Below is a simple roadmap for integrating the glucose goddess method into your own life:

1. Get a CGM

This is the most direct way to see how your body responds to food. If you’re in NZ, Vively is the best option for an end-to-end metabolic health platform.

2. Focus on the Glucose Goddess 10 hacks

Start with one hack at a time—such as having a savoury breakfast or adding vinegar before meals. Gradually incorporate more hacks as you get comfortable.

3. Track your meals

Use a food diary or an app to log what you eat. Compare the timing and content of meals with your CGM data.

4. Experiment with recipes

Try glucose goddess recipes and tweak them to suit your taste. See how different ingredients affect your glucose levels.

5. Stay active

Even light movement after meals can have a significant impact on glucose levels. Aim for a 10–15 minute walk or some squats, lunges, or gentle yoga.

6. Monitor sleep and stress

Both sleep and stress can affect glucose metabolism. Keep an eye on your routines and consider implementing relaxation techniques like deep breathing or meditation.

7. Review and adjust

After a week or two, analyse your CGM data to identify patterns. Are there certain foods that consistently cause spikes? Are there times of day when you’re more prone to high glucose? Make incremental changes to reduce these spikes.

8. Celebrate progress

Notice improvements in energy, mood, and cravings. Use these as motivation to keep going.

Why Vively is the best CGM option in NZ

If you’re based in NZ and eager to try the glucose goddess method, Vively offers the most comprehensive way to do so. Here’s why:

1. No doctor’s visit required

Traditional CGMs often require prescriptions or clinic visits. Vively streamlines this by providing direct access to a CGM.

2. User-friendly app

Track your glucose data in real time, log meals, and receive personalised insights through Vively’s intuitive app.

3. Science-backed recommendations

Vively uses evidence-based approaches—aligned with the glucose goddess anti-spike philosophy—to guide you on food choices, meal timing, and activity.

4. Dietitian support

Vively gives you the option to consult with a dietitian who can help interpret your glucose data, troubleshoot spikes, and craft a customised plan.

5. Local NZ company

Vively is also available based in NZ, so you’ll enjoy local customer support and an experience tailored to the Kiwi lifestyle and food culture.

6. Holistic approach

Beyond just CGM data, Vively provides a full metabolic health platform that integrates your wearable data (like steps and heart rate), offering a comprehensive view of your health journey.

Using a CGM is a key tool in understanding and managing glucose levels. Learn how the Vively Continuous Glucose Monitor (CGM) sensor can support the Glucose Goddess Method for better metabolic health.

Ready to get started? Head over to www.vively.co.nz to learn more about how you can order a CGM and begin your journey towards stable glucose levels and improved wellbeing.

Transform Your Health with The Glucose Goddess Method and Vively

The glucose goddess method offers an accessible, science-backed approach to balancing blood sugar without resorting to extreme diets or complicated meal plans. By focusing on anti-spike hacks—like eating in the right order, adding vinegar, and moving after meals—you can enjoy your favourite foods while still maintaining stable glucose levels.

A Continuous Glucose Monitor (CGM) amplifies the impact of this method by giving you real-time insights into how different foods and lifestyle habits affect your blood sugar. For those in NZ, Vively stands out as the premier choice for accessing a CGM, providing a seamless experience complete with an intuitive app, dietitian support, and comprehensive metabolic health tracking.

Incorporate the glucose goddess breakfast, experiment with glucose goddess recipes, and see how each of the glucose goddess 10 hacks fits into your life. Over time, you’ll likely notice:

• Fewer energy crashes
• Reduced cravings
• Better weight management
• Enhanced mood and mental focus
• Greater motivation to maintain these healthy habits

Balancing your blood sugar is one of the most impactful steps you can take towards better health, and the glucose goddess method makes it both achievable and enjoyable. So why wait? Embark on your journey today, equip yourself with a CGM from Vively, and discover the power of stable glucose to transform your day-to-day life.

For more information or to order your CGM, visit www.vively.co.nz. Embrace the method, track your progress, and enjoy the benefits of a balanced, energised body—just like the glucose goddess herself.

Frequently Asked Questions

1. Do I need to give up carbs to follow the Glucose Goddess Method?

No. The focus is on balancing carbs with protein, fats, and fibre, rather than eliminating them.

2. What if I don’t have time to cook elaborate meals?

The glucose goddess recipes are designed to be simple. Quick swaps—like adding a side salad or pairing fruit with yoghurt—can significantly reduce glucose spikes.

3. Is vinegar necessary for the method?

While the vinegar hack is a popular tool, it’s not mandatory. Vinegar (such as apple cider vinegar) helps reduce the glucose spike when taken before meals, but the method includes other hacks you can use if vinegar doesn’t suit your palate.

4. Can I do this method if I’m not in NZ?

Absolutely. The principles behind the glucose goddess method are universal. However, if you want a seamless CGM experience in NZ, Vively is the best local option.

5. Do I have to follow the Glucose Goddess Meal Plan exactly?

Not at all. The method is flexible. You can adapt glucose goddess recipes to your own preferences, dietary restrictions, and cultural foods. The key is focusing on minimising glucose spikes.

6. Is this method suitable for people with existing health conditions?

Many people with conditions like insulin resistance, PCOS, or pre-diabetes find the method helpful. However, it’s always a good idea to monitor your data and consult health professionals if needed.