The Glucose Goddess Method: A Simple Way to Feel More Balanced
During lectures, I often pause to ask AI for deeper explanations of certain topics. Recently, one of those pauses led me to discover the Glucose Goddess Method by biochemist Jessie Inchauspé.
If you’ve already heard about it, consider this a friendly reminder to revisit it. And if you’ve tried it before, I’d love to hear about your experience!
This method isn’t just for people managing blood sugar — it’s for anyone who wants to feel more stable and energized throughout the day:
More balanced energy
Fewer cravings
Less brain fog
Improved mood, skin, and hormone support
🥗 Why Eating in Sequence Matters
One of the core principles of the Glucose Goddess Method is to eat your meals in this order:
Fiber → Protein & Fat → Starches & Sugar
Why it works:
Fiber first (like veggies or greens) creates a gel-like barrier in your gut that slows sugar absorption.
Protein and fat second slow digestion and help you stay full longer.
Carbs last enter your bloodstream more gradually — reducing those energy spikes and crashes.
This small shift can make a big difference in how you feel after eating — no more 3 p.m. crashes or late-night snacking.
🍎 The ACV Trick
Another well-known habit from the method is drinking 1 tablespoon of apple cider vinegar (ACV) in a glass of water before carb-heavy meals.
Why ACV helps:
Slows down how quickly sugar enters your bloodstream
Can reduce glucose spikes by up to 30%
Supports insulin sensitivity
Helps curb post-meal cravings
🌿 Sample 1-Day Meal Plan (Eating in Sequence)
Before Meals:
Water with 1 tablespoon apple cider vinegar
Breakfast
Fiber: Spinach, cherry tomatoes, ½ avocado
Protein & Fat: 2 scrambled eggs cooked in olive oil or butter
Starches & Sugar: Small serving of roasted sweet potatoes or whole-grain toast
Lunch
Fiber: Mixed green salad with cucumbers, bell peppers, and carrots
Protein & Fat: Grilled salmon or tofu with olive oil and lemon
Starches & Sugar: Small serving of quinoa or roasted butternut squash
Snack
Fiber: Sliced cucumber or sprinkle of cinnamon
Protein & Fat: Plain Greek yogurt with 1 tsp almond butter
Starches & Sugar: A few berries or half a small pear
Dinner
Fiber: Stir-fried broccoli, bok choy, and mushrooms
Protein & Fat: Chicken breast or tempeh cooked with sesame oil
Starches & Sugar: Small serving of brown rice or glass noodles
After Meals:
Light walk or gentle stretching for 10–15 minutes
This order helps fiber create that “gel-like barrier,” slows digestion with protein and fat, and allows carbs to release glucose more gradually into your bloodstream.
🌱 Why Slow Digestion Is Important
When I see the word slow, it always captures my attention — because I believe lasting results come from a gradual, steady process, whether in health, learning, or life.
1. Prevents Blood Sugar Spikes
Slow digestion means glucose enters your bloodstream at a steady pace, helping prevent sharp rises and crashes that cause fatigue, cravings, and brain fog.
2. Keeps You Full Longer
Protein and fats slow stomach emptying, helping you feel satisfied and avoid overeating.
3. Supports Stable Energy
You get a steady release of fuel — no more quick bursts followed by a crash.
4. Improves Nutrient Absorption
Your body has more time to absorb vitamins, minerals, and nutrients efficiently.
5. Promotes Gut Health
Slow digestion supports healthy gut motility and a balanced microbiome, which are essential for overall well-being.
💫 Final Thoughts
Remember: do what works for you. Listen deeply to your body — it always knows best.
I believe when things are simplified, they become sustainable.
In Qigong, we learn that energy and health are tied to flow, not restriction. I love how this method reflects that. You don’t have to eliminate the foods you love — just learn to support your body through simple, mindful choices.