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The Glucose Goddess Method: Your four-week guide to cutting cravings, getting your energy back, and feeling amazing. With 100+ super easy recipes

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According to author and research biochemist Jessie Inchauspe, up to 90% of us suffer from too much glucose in our system. Biplab Giri et al., "Chronic hyperglycemia mediated physiological alteration and metabolic distortion leads to organ dysfunction, infection, cancer progression and other pathophysiological consequences: an update on glucose toxicity,” Biomedicine & pharmacotherapy, no. 107 (2018): 306-328, https://www.sciencedirect.com/science/article/pii/S0753332218322406#fig0005. Let's think through it: when we eat toast, which is starch, and we add sugar to it, like jam for example, the spike gets bigger. But if we add fat, fiber, and protein to it, like almond butter, the spike is reduced. Whilst I love how Jessie lays down the science in simplistic terms in this book and gives lots of practical examples and tips from her Glucose Goddess community.

An ideal breakfast for steady glucose contains protein , fiber , fat , and optional starch and fruit (ideally, eaten last). Here’s how to make a savoury breakfast that keeps your glucose levels steady and helps you feel really great for the rest of the day. Your savoury breakfast should keep you full for 4 hours . If that’s not the case, increase the amount of protein in it. Masamitsu Ichihashi et al., "Glycation stress and photo-aging in skin," Anti-aging medicine 8, no. 3 (2011): 23-29, https://www.jstage.jst.go.jp/article/jaam/8/3/8_3_23/_article/-char/ja/. Eating a tuna sandwich whole can spike glucose levels faster than chowing down on each ingredient. Glucose Goddess When we spike, our body ages. Each glucose spike leads to glycation, which is the process of aging of our body. Glycation leads to many age-related issues, from cataracts to Alzheimer’s . When we slow down glycation , we live a longer, healthier life. I find it helps with my sweet cravings, and also it’s supporting me to keep my house a little tidier too as my post-meal movement tends to be something thrilling like doing another load of washing or my least favourite task of actually putting washing away. Please tell me it’s not just me that completely loathes that task??If you do not have a health condition that impacts blood glucose control, then you do not need to monitor, or worry about your blood glucose. I’m a health coach, I have been helping women get in shape and lose weight for the whole of my working life, some 18+ years. If you have type 1 diabetes, type 2 diabetes, insulin resistance, prediabetes, or another type of diabetes, like 1 billion people i n the world, balancing your glucose levels is key to being able to live a long healthy life, and to increase your chances of putting prediabetes or type 2 diabetes into remissi on. Masayoshi Takeuchi et al., "Involvement of advanced glycation end-products (AGEs) in Alzheimer's disease," Current Alzheimer research 1, no. 1 (2004): 39-46, https://pubmed.ncbi.nlm.nih.gov/15975084/.

Flatten Your Breakfast Curve — This means going savoury for breakfast instead of sweet. Prioritising protein, extra points for adding in fibre and some fats in there too. This type of breakfast allows you to start the day on a steady glucose ride instead of a spike first thing in the morning. Biochemist Jessie Inchauspé recommends eating the same amount of veggies and starches. Glucose Goddess This is what I like most about this approach is that most of these can be applied pretty easily. My Thoughts Glucose Revolution will help you feel better, cut cravings, connect with yourself, balance your hormones, live longer, teach you science and put a smile on your face along the way. This book is one of my references – don't wait to read it. DAVINIA TAYLOR, British actress and #1 Sunday Times bestselling author of It’s not a DietEven “healthy” sugars — like honey or stevia — will heighten your glucose levels. Instead, Inchauspé recommends using artificial sweeteners as a stopgap to wean yourself entirely off the sweet stuff. I would love to see him being a little more open-minded and maybe consulting the research before bashing someone else’s life work, just because it’s a different approach to his own. So some pretty big claims are being made about this diet. Though I want to be clear from the get-go.

Balance is a keyword I choose to live by and also finding that sweet spot between body confidence at any size and also prioritising health and longevity. Ultimately feeling good in my body above all else. From the #1 internationally bestselling author of Glucose Revolution, a four-week, four-step program for living a healthier, happier life with balanced blood sugar including over 100 recipes, an interactive workbook, and the guidance to make the “new science of nutrition…practical for everyone” (Robert H. Lustig, MD, MSL, New York Times bestselling author of Fat Chance).

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Savoury breakfasts can be very versatile; they range from classic combos like eggs and bacon to something fancier like avocado toast. Sometimes we want something sweet and fresh in the morning, and in that case we can add some whole fruit to our breakfast. Xi Chen et al., "Chronic physiologic hyperglycemia impairs insulin-mediated suppression of plasma glucagon concentration in healthy humans." Metabolism 142 (2023): 155512, https://www.sciencedirect.com/science/article/abs/pii/S0026049523001154. American Diabetes Association, “Understanding A1C: Diagnosis,” Diabetes, accessed October 2023, https://www.diabetes.org/a1c/diagnosis. I’m finding that I am getting far fewer cravings and less fluctuation in weight that is usually caused by fluid retention either after overindulgence on some foods or alcohol. Likes & Dislikes

A glucose-healthy smoothie is one centered around protein, fat, and fiber , with just some fruit for taste . My tips to create a glucose-approved smoothie: Jessie speaks about how balancing your glucose spikes can lead to improving hunger, cravings, fatigue, lessening menopause symptoms, reducing migraines, improving sleep, improving immune function and being especially beneficial for those that are attempting to manage type 2 diabetes.One day, she would eat nachos and see a huge blood sugar surge. Another day, the nachos would barely affect her glucose levels. Tip: put some clothes on your carbs . If you're eating carbs (sugars and starches), add protein, fat, or fiber to them to flatten your glucose curve. I LOVE that she shows how our glucose spikes not only affect our bodies but also our minds, and highlights why your insatiable cravings are not your fault.

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