Der Glukose-Trick – Das Praxisbuch: Mit dem Vier-Wochen-Programm gegen Heißhunger und Stimmungstiefs für ein Leben voller Energie - Mit 100 super einfachen Rezepten - The Glucose Goddess® Method

by Jessie Inchauspé

1

Genres: Health, Nonfiction, Self Help, Cookbooks, Cooking, Food, Nutrition

Perfect Paperback

First published May 2, 2023

About the author

I’m a French biochemist, author, and product developer. My passion is turning cutting-edge science into easy tips to empower people to feel amazing.
I’m the founder of GlucoseGoddess and the author of Glucose Revolution, a #1 international bestseller translated into 40 languages.
You may have seen my work on Good Morning America, Vogue, and in lots of podcasts. You can find recent press here.

Reviews

[Dianna · Rating 4 out of 5]

I’ve found Jessie on Tiktok, I feel Tiktok may be the new Google when it comes to heart, mental health, relationship, fashion and makeup advice.

Jessie was talking on the Feel better live more podcast, she was saying how in the midst of mental health problems like anxiety and fear and even depression, one day whilst tracking her insulin levels she saw how spiked her insulin was on her bad mental days. She then researched more on this topic, as she said, studies were made, she didn’t invented anything new but she did, she did translate to us the population those studies so we can understand them too. She wrote a book about how to get your life back and how to treat the many causes and results of an insulin spike, as in cravings, chronic fatigue, sugar addiction, depression, anxiety, brain fog, pcos, and many more.

She wrote her first book about the 10 things you need to take care of to flatten your glucose and escape and prevent disease but this book The Glucose Goddess Method , she shares the “best practical guide for managing glucose to maximize health and longevity” (David Sinclair, PhD, New York Times bestselling author of Lifespan ) with this four-week program to incorporating the principles of how to avoid glucose spikes into your everyday life.

Complete with 100 recipes and an interactive workbook, you are guided through four simple, science-proven ways to steady your blood sugar, gaining boundless energy, curbing your cravings, clearing your skin, slowing your ageing process, and sleeping better than you ever have before. You will create positive new habits for life. The best part? You won’t be counting calories and can still eat all the foods you love.

This is a 4 weeks healing journey that I had started today because of my anxiety, brain fog and many other symptoms I am not okay with.

Ok, so a week had past and the first habit was to eat a savoury breakfast, from a person who isn’t eating in the morning, this habit kept me full until lunch time. And I could skip lunch easily because I’m not hungry anymore, but this happened after a week… in the first week I was so hungry all the time, anyway protein is key to end unnecesary hunger. It’s Sunday, I’ve just took my 7th savory breakkie, and tomorrow I’m starting the vinegar week. Can’t wait for that!

I’m into the second week now and drinking a glass of water with vinegar isn’t that bad, I’m feeling good.

Next week I will have to eat more fiber and in the last week I have to take a walk after I eat. Not a bad combo overall. Easy to maintain, she also gives you a lot of free recipes.

If you wanna start your health journey this book is good to start with.

[Donna · Rating 3 out of 5]

I loved this author's first book Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar. I've also recommended it to a few friends. I will also add that I enjoy her instagram page. It is so informative.

I've heard this author on a few podcasts talking about why she wrote this book to follow her first one. I get the why and I think it will help those who needed to have things broken down into applicable bites. But for me, I'm not in that group. I didn't really get much more from this one. So if one is in the group of needing help to apply her hacks, this is the book for them. So 3 stars.

[Bharath · Rating 4 out of 5]

I liked 'The Glucose Revolution' which offered a good conceptual framework for blood sugar control. This book continues well from there with a four week routine.

The four key pillars are: a savoury breakfast routine which is built around protein and fat, daily vinegar intake, veggie starters and moving after meals. There are detailed recommendations especially around diet and foods. There are a large number of recipes, though largely based on western diets.

This is a practical plan which should not be too challenging to follow. I would have liked to see some more Asian recipes. I also suggest following her instagram handle where Jessie regularly posts useful information and advice.

A very informative book.

My rating: 4.25 / 5.

[Provin Martin]

A brilliant extension to The Glucose Method!!!!

For those that find starting is the hardest part, this book is for you. Over four weeks, Jessie will help you implement every single one of the dietary things you need to do to stabilize your glucose. In addition to 100 recipes, this book reiterates the main points of the initial book, while helping you outline how to implement it into your life. There are working book pages so you can track how meals make you feel, links to online resources and printable grocery shopping guides. The two books together go hand-in-hand and I’m so glad I took the time to read each one.

As I left on my other review, I’ve learned a lot about the glucose method. I am happy to answer any questions that you may have. And if I don’t know the answer, I’ll go back down the rabbit hole and find it!

[Kate O'Shea · Rating 4 out of 5]

Easy to understand. Easy to follow. Good, easy recipes. Lots of information.

[Worthy Pegram-Smith · Rating 4 out of 5]

To start, I want to say that I think the writing is a bit sensationalized. While it’s true that for some people, uncontrolled glucose spikes may lead to health conditions, increased rate of aging, mental health episodes, etc.; for most healthy people not struggling with insulin resistance or uncontrolled glucose levels, I don’t think much, if any, of the advice in this book is necessary. If your body is producing enough insulin and is able to use it properly, you’re probably not experiencing a blood glucose rollercoaster.

Now, if you do struggle with insulin resistance, pre-diabetes, diabetes, or another glucose regulation issue, then this book is fantastic. I was recently diagnosed with T2Diabetes. I have a history of restricting and binging and was determined not to spiral back into that cycle after this diagnosis; so I wanted to find a way to help regulate my blood sugar without restricting while still acknowledging that I do now have dietary considerations. This book has been immensely helpful for that!

Pairing my high carb foods with protein, fiber, and fats has made a MASSIVE difference in my BG levels. Eating a savory breakfast very quickly improved my spikes for a whole day, even if my following meals were high in carbs. The ACV “hack” I was quite skeptical of but it actually seems to be working amazingly well. After the same meal with the only difference being an ACV shot 10 minutes before eating by BG was lower by over 30 points!

Lastly, the recipes are wonderful, delicious, and most are very simple. The recipes alone are worth the price of the book in my opinion. So in conclusion, I do think this is a great book with amazing recipes and advice for those with glucose regulation issues. I docked one star because I think the sensationalized writing was an attempt to appeal to a larger crowd, which I understand for marketing, but personally, I think this book is not the most relevant for people that are not struggling with BG regulation.

[Антония Сарафова · Rating 3 out of 5]

Книгата е чудесно допълнение към Глюкозната революция - допълва някои теми и дообяснява информацията визуално. Супер е за хора, които са чели Глюкозната революция преди време и искат да освежат паметта си с нещо по-цветно и кратко. Става и за такива, които си търсят пряк път към съветите на Джеси, но не им се чете „учебник”, а по-скоро книга с рецепти, като тази. Стъпките за балансиране на нивата на глюкозата тук са по-опростени и подредени като ясен 4-седмичен план, което прави процеса по-ясен. Има рецепти, научна информация и доста обратна връзка от общността.

[Izzy Wootonn · Rating 4 out of 5]

Gorgeous photography, indeed 80% of the recipes actually are easy, good inspo for actually implementing the science of her previous book - for anyone looking for the *quick start guide* to managing glucose, I would recommend this one over the Glucose Revolution! Also she kept it funny and real. Sometimes the jokes were a bit cheesy, but I appreciate she wasn't trying to come off as posh or formal, as I feel like so many recipes books do.

[Kailea · Rating 5 out of 5]

A simple delight to read. I appreciate Jessie's humour, the visuals, and the easy and non-judgmental way she approaches things. The recipes truly are quick and uncomplicated, which is something I really appreciate. She also has links to a pdf workbook to keep track of how you feel doing the hacks, as well as a grocery list if you want to meal plan.

I definitely recommend it to anyone who is curious about their health and wants something straightforward and not convoluted.

[Rrita Limaj · Rating 4 out of 5]

The Glucose Goddess method presents four simple adjustments we can make to our daily eating / lifestyle habits that have the potential of drastically improving our energy, cravings, health etc. As a chronically exhausted mama, I am interested in giving the tips a try. Inchauspe presents compelling evidence of good results from a pilot she facilitated.

What are the tips? Each week we introduce one hack, and by week four, we are doing all four hacks at once:

Week 1: We start with a protein breakfast (or first meal of the day)
Week 2: We drink a water-vinegar concoction (I'm already on a vinegar kick, hence why the method drew me to it in the first place)
Week 3: We add a veggie starter plate to one meal (and it can be combined with a tablespoon of vinegar, so we hit Hacks #2 and #3 at once)
Week 4: We move / walk / clean for 10 minutes after one meal to regulate our blood glucose

These all sound so easy to incorporate, and very much rooted in some ancestral wisdom from the past. I like how grounded it sounds. But maybe, that's part of the method's widespread appeal and maybe it was designed to sound so easy by intention.

I'll have yet to try the method out for a full four weeks, so we have to see what I report at the end of it. I do hope my energy levels steady out though. Even after a full night of sleep, I wake up so tired.

[Jaspar · Rating 4 out of 5]

Wenn man bereits ein bisschen Ahnung im Bereich Ernährung hat, dann bietet "Der Glucose-Hack" von Jessie Inchauspé nicht wirklich viele neue Erkenntnisse. Das Buch hat definitiv seine nützlichen Aspekte, aber vieles wird größer dargestellt, als es eigentlich ist.

Zum Beispiel wird Apfelessig im Buch als wahres Wundermittel angepriesen. Dabei sind die wissenschaftlichen Belege dafür gar nicht so eindeutig. Dass Orangensaft, zuckerhaltige Cornflakes und Nutella keine gute Ernährungsbasis sind, ist in meinen Augen trivial. Es fühlt sich so an, als ob Dinge als Game Changer verkauft werden, die in Wirklichkeit keine sind. Natürlich ist es sinnvoll, eine gute Balance des Blutzuckers zu anzustreben, aber das Buch übertriebt dessen Wichtigkeit in meinen Augen. Vielleicht ist es für Diabetiker anders, aber Menschen mit einem normalen Stoffwechsel sollten keine Angst vor Obst entwickeln 😉

Dieser Fokus auf den „Glucose-Trick“ reiht sich in eine Reihe von Diät-Populärliteratur ein, die das Buch selbst immer wieder kritisiert. Es verspricht das Ende von Müdigkeit und Diäten, nebenbei Gewichtsverlust, blendet aber völlig aus, dass die Wirkung von Ernährungsmaßnahmen stark von der individuellen genetischen Disposition und der Lebensrealität abhängt. Das wird zwar im Buch angesprochen, aber nicht genug gewürdigt.

Trotzdem ist „Der Glucose-Hack" eine nützliche Lektüre für diejenigen, die gerade anfangen, sich mit Ernährungstricks zu beschäftigen. Es ist nett geschrieben und bietet einige praktische Tipps. Einige sprachliche Bilder fand ich nützlich, daher gebe ich gerne 4 Sterne. Aber es ist bei weitem kein revolutionäre Buch, die Hacks ändern mein Leben nicht. Insgesamt ist es ein guter Einstieg, aber man sollte seine Erwartungen herunterschrauben.

[Doralie Gale · Rating 5 out of 5]

Jessie's glucose hacks are looking for changing for me. I do not feel an afternoon slump, hunger does not feel like an emergency, I have more energy l, clearer skin, clearer thinking, better sleep. This isn't a diet book. There are no food restrictions.ita not about counting calories or macros or drastically changing what you eat. This is a way to manage glucose for health using scientific data. Even for people without diagnosed blood sugar problems.

[Sandra Vel · Rating 4 out of 5]

Bonito libro con imágenes a todo color y recetas fáciles y apetecibles.
Su primer libro es completísimo, me gustó muchísimo y lo he recomendado a varias personas.
Este libro es ideal para quien busque inspiración sobre cómo aplicar sus consejos, cómo comenzar de modo sencillo, o necesite ideas de recetas. Para los demás, con el primer libro, es más que suficiente y este no les va a aportar mucho más.

[Alice Ana-Maria · Rating 3 out of 5]

Some good tips and I suppose for someone with no health background it’s great.
I didn’t like the sensationalist style that it’s written in and how it was implied that you can basically cure or improve most health conditions if you just control your sugar spikes, I’m sure it does something but not as extreme as it’s suggested.

[Nicole · Rating 5 out of 5]

My sweet and smart niece in law lent me her copy of this book and I’ve learned so much from it I purchased my own copy. I definitely recommend this book. This isn’t a fad diet; it’s wisdom and great tips for a better way to stay healthy by learning how to keep our blood sugar level.

[Brooke · Rating 1 out of 5]

The sensationalized writing and claims, coupled with the very questionable "science" presented in this book makes it a 1-star for me. I was hoping for more.

[Christin · Rating 5 out of 5]

Unkomplizierte Ernährungsumstellung, die für mich machbar erscheint.
Tolle und einfache Rezepte, humorvoller Schreibstil!

[Madam Bovaread · Rating 4 out of 5]

Following the book "The Glucose Revolution," Jessie returns with a concrete plan to implement her advice and avoid glucose spikes. It's a four-week starter kit explaining how to change our lifestyle.

The author starts with a brief summary of glucose, extensively explained in the first book, "The Glucose Revolution," which I recommend starting with, but it can be read separately too.

If you want a lifestyle change based on the author's glucose advice and don't know where to start, this book provides an answer. It's filled with vibrant, appetizing images (and Jessie herself, appearing in various poses jumping on fruits and vegetables 😁).

A 4-week plan is proposed, introducing a new healthy habit each week to control glucose. Starting with a savory breakfast, then adding vinegar once a day, a vegetable snack once a day in the next week, and in the final week, incorporating at least 10 minutes of exercise after a meal.

It seems simple, but organizing what you eat for every meal can be overwhelming and even boring, especially if you want variety. Therefore, the author provides many recipe suggestions for all tastes, some quick to prepare, others more complex.

I appreciated the concise presentation, with ingredients and recipes on one page and presentation images on the other. However, there were too many "community testimonials," whole pages of praise, which can give the impression of being fake. I understand including comments supporting your method, but too much can be overwhelming. Less is more.

[Anna Funk · Rating 5 out of 5]

Did I sit and read this cover to cover the day it arrived? Yes. Very well put together and seems incredibly promising. I will report back on the recipes and effectiveness later, remind me.

[s t e p h m i d k i f f · Rating 1 out of 5]

Not a lot of recipes for a plant based diet and it was mostly anecdotal with lots of reviews from people who were a part of her pilot study. The main tips were helpful but there were no amounts for actual food to eat or the spikes from foods eaten etc. like eat a salad before a meal but how much salad? It lowers your glucose by UP TO a certain percentage but what’s the average? Bread spikes your glucose but how much bread? Is it because it is made of flour instead of the intact grain or because it is a grain? She says eat a savory breakfast but does she just mean no added sugar to your breakfast? it almost left me with more questions than answers. Maybe it’s because I just got done reading how not to die and how not to diet and my expectations are high! Very lackluster book comparatively.

[Lenke Csiki · Rating 1 out of 5]

Never trust a book that promises to turn your life around in 4 weeks.
I was in her beta group of the 4-week method, all her data comes from users self-evaluation and by her ignoring those who gave negative feedback.

[Leah · Rating 4 out of 5]

Tolle Methode - mittelmäßige Rezepte.

Ich bin großer Fan der Glukose-Hacks, weil ich sie wirklich einfach umzusetzen finde und man sich echt schnell besser fühlt. Im Praxisbuch präsentiert Jessie Inchauspé eine verkürzte Version mit nur 4 Hacks statt der eigentlichen 10, was eine tolle Idee für den Einstieg ist.
Abzug geben für mich die leider die Rezepte. Einige finde ich total lecker, aber einige hätten meiner Meinung nach nicht als einzelnes Rezept stehen sollen, sondern vielleicht als Ergänzung für "Entspannte und Faule". Finde nicht, dass ich eine Anleitung dazu brauche, wie ich Gemüse schneide und eine Rohkostteller anrichte :D...

[Hillary Mecham · Rating 4 out of 5]

I read this book in a day (and that's with stopping to take care of self and children). Granted, the majority of the book was recipes (almost all of which I want to try) which made it easy to complete. I would recommend reading her previous book Glucose Revolution because you get more of the reasoning/science behind her method, but if you just want to get to balancing your blood sugar and read the science later, this book is for you. I've already been implementing her hacks, and I've definitely felt a lot better (regular cycle, better sleep, more energy, clearer skin, etc.). I checked this book out from the library, but I bet I'll buy it because I really do want to try almost every recipe in the book. Happy blood sugar balancing!

[Hanna Adams · Rating 4 out of 5]

Can’t wait to try this!

[Eunice · Rating 4 out of 5]

I wish I had bought the book instead of the kindle version of it. Loved how straightforward it is - tbh I still thought it would include more information, but I haven’t read the Glucose Revolution. Looking forward to reading that in the future.

[Magda w RPA · Rating 4 out of 5]

A great book to work with after reading The Glucose Revolution. It focuses on the most effective glucose hacks and teaches you how to incorporate them into your life. The four week habit building format allows you to routinise these beneficial behaviour. It really works miracles and I’m saying it as a person who had thought for years to be a conscious eater, but experienced glucose spikes and its side effects due to fruit consumption and bad planning with an occasional sugary treat.

[Благовеста · Rating 2 out of 5]

Още докато четях "Глюкозната революция", реших да си купя и тази. Но първата е напълно достатъчна, тази спокойно можех да я пропусна - повторения от първата + рецепти.

[Morgan · Rating 3 out of 5]

I really dislike the author's communication style, as I did with her first book. Some of the recipes look good, some of the scientific claims don't seem right to me (but I don't know enough about stars biochemisty to dispute it). Not totally sure what I think about it overall, but will probably try a few of the recipes. ¯\_(ツ)_/¯

[Briar 🏳️‍🌈 · Rating 5 out of 5]

I don’t really know what to rate this but I appreciated how the information was shared and I loved all the concepts and recipes.

[Rania Zaatour · Rating 5 out of 5]

Very well-written! Jessie is really good at telling stories! And what insightful facts I learned 👌🏻
Highly recommend this book and her Instagram account 👏🏻