How To Reduce Cravings, Balance Blood Sugar, Improve Energy, And Feel Better

Episode 720 57m


Blood sugar is one aspect of our biology that has major implications for how well we feel and function on a daily basis. And I have some good news for you: Balancing your blood sugar doesn’t have to be difficult or even unpleasant, and you’ll start to notice the benefits right away.

On today’s episode, I’m excited to talk to Jessie Inchauspé, also known as the “Glucose Goddess,” all about simple, attainable hacks to help you successfully manage your blood sugar throughout the day. Dysfunction in our metabolic health paves the road for chronic disease. That’s why it’s so important to regulate our blood sugar and insulin responses. Jessie and I talk about the symptoms and conditions linked to glucose dysregulation and what exactly happens in our body when we experience a glucose spike.

We discuss what optimal fasting and post-meal glucose levels should look like, and what you can do to reduce the glucose rollercoaster. The order in which you eat certain foods is one incredibly simple, yet powerful, action you can take towards balanced blood sugar. Jessie recommends starting your meals with fiber, followed by proteins and fats, and then eating healthy types of carbohydrates. We talk about why glucose is not the whole story when it comes to our metabolic health and why we also need to be looking at insulin levels.

Jessie also shares her top four hacks for balancing blood sugar—eat a savory breakfast, consume one tablespoon of vinegar once a day, add a plate of veggies to the start of your meal, and move for 10 minutes after a meal. I hope you’ll tune in to learn how simple actions can have a profound impact on your blood sugar levels and help optimize your metabolic health.


This episode is brought to you by Rupa Health, Cozy Earth, Butcher Box, and AirDoctor. The Doctor’s Farmacy podcast works with a select group of sponsors to allow for ongoing production and allow it to be zero-cost to anyone who wishes to listen to and watch the podcast.

Topics Covered

  • How Jessie’s mental health struggles led her to study glucose


  • Symptoms of imbalanced blood sugar


  • Normal vs optimal blood sugar levels


  • How to sequence your food intake for steady blood sugar levels


  • Blood sugar-balancing breakfasts


  • Jessie’s Glucose Goddess Method pilot experiment


  • Savory breakfast principles


  • Vinegar and blood sugar levels


  • How fiber supports glucose levels


  • Why you should move after eating


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Resources Mentioned

Host & Guests


Automatically generated. Please forgive any typos or errors in the following transcript. It was generated by a third party and has not been subsequently reviewed by our team.

Introduction: Coming up on this episode of the Doctor's Farmacy.

Jessie Inchauspé: The scientists showed that if you eat the elements of a meal in a specific order, you can reduce the glucose spike of that meal by up to 75%. Okay, eating the same meal, which is mind-boggling.

Dr. Mark Hyman: Welcome to Doctor's Farmacy Podcast. I'm Dr. Hyman and that's pharmacy with enough place for conversations that matter. And if you've ever had blood sugar issues or felt swings in your energy and blood sugar, you're going to love this podcast because it's about how to fix your blood sugar. Which is basically something I've been talking about for decades with Blood Sugar Solution, Ultra Metabolism back in 2005 and the 10-day..

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Ep. 720 - How To Reduce Cravings, Balance Blood Sugar, Improve Energy, And Feel Better