Free resources to help balance your blood sugar
Here’s a collection of my favorite recipes and science-backed hacks to help you reduce glucose spikes so you can feel more energised, balanced, and satisfied every day.
Here’s a collection of my favorite recipes and science-backed hacks to help you reduce glucose spikes so you can feel more energised, balanced, and satisfied every day.
Food classification master list
Knowing what foods contain glucose isn't an impossible task. Check out my master list of foods to identify which foods contain protein, fibre, fat, sugar, or starch so you can make informed food choices and feel amazing.
Blood tests
guide
Don't know what blood test to ask the doctor for on your next check up? Don't worry, I didn't either at first. Check out my Blood Test Guide to help you track your metabolic health and better understand your results.
Natural GLP-1 hacks
Discover my top 5 evidence-based natural approaches to enhance your GLP-1, a crucial hormone for regulating appetite and maintaining steady glucose levels.
Glucose Monitors Guide
Understanding any form of data can be confusing. That's why I've put together my beginner friendly glucose monitor guide to help you understand what your results mean.
Milk guide
With so many options out there, knowing what milk best suits your diet and goals can be difficult. This is why I created this milk guide that compares all the variations and how they impact your glucose levels.
New to the Glucose Goddess Method ? I've collated my most asked questions to help you get started on your journey to healthy blood sugar levels.
Yes! My recipes are made to support steady glucose levels, which benefits everyone. They all have vegan, vegetarian, gluten-free, and dairy-free options.
You can your blood sugar levels with a one time sample at a lab (see my blood tests guide for more info), or with a continuous glucose monitor (CGM).
To identify if you're having glucose spikes, I recommend to first tune in to your body: do you crash after meals? Feel shaky or hungry 1-2 hours later? Crave sugar every day? That could be a consequence of glucose spikes. Take my glucose spikes symptoms quiz to find out more.
A low-carb snack usually means something rich in fiber, fat, or protein, and low in sugar or starch. Some of my go-tos:
🥒 Cucumber with hummus
🥚 Boiled eggs with a sprinkle of salt
🧀 A few cubes of cheese with walnuts
🍫 Dark chocolate (85%+) with almonds
I invent a new glucose-steady snack every month in my Recipe Club.
Weight loss is not the objective of the Glucose Goddess method. But when you flatten your glucose curves, you reduce cravings, stabilize hunger hormones, and support your body in burning fat. Many people tell me: “Jessie, I didn’t even try to lose weight—but I did.” That’s the power of balanced blood sugar.
Just one tablespoon of vinegar (like apple cider vinegar) in a tall glass of water before a meal can reduce the glucose spike of that meal by up to 30%. It helps your muscles soak up more glucose and slows down digestion. It’s simple, natural, and effective. (Just don’t drink it straight—dilute it and drink it through a straw to protect your teeth)
Because your energy, mood, hormones, cravings, sleep, skin, and long-term health all depend on it. When your glucose levels spike and crash all day long, you feel exhausted, irritable, foggy and hungry. Keeping levels steady means you'll feel energized, clearer, and more in control.
Some milks, especially oat and rice milk, can spike your glucose even more than Coca-Cola 😬
That’s because they’re made from starch (oats and rice are starch) that quickly turns into glucose during digestion.
If you want a glucose-steady option, go for unsweetened almond, soy, or coconut milk.
Always check the label—sneaky sugars are everywhere.
Yay!
You can find more in my Recipe Club, where I send you 10 brand new recipes each month to steady your glucose: 3 savoury breakfasts, 3 veggie starters, 3 mains, and 1 anytime snack.
If you feel more energy, fewer cravings, less brain fog, more stable moods, and don’t crash after eating, that’s your body saying thank you. You don’t always need a glucose monitor; just listen to your body. It’s wise, and it will tell you when something’s working (or not).
Sometimes within a few days. Many people feel better after their first savoury breakfast or vinegar drink. In a week, cravings reduce. In a month, people often report better sleep, clearer skin, more energy, and even weight loss.
Protein helps keep you fuller for longer, helps you build muscle, and promotes healthy aging. I have a whole YouTube episode on protein. We need to aim for about 1 gram of protein per pound of healthy bodyweight per day. Check out my protein intake calculator to calculate your personalised needs.
I am lactose intolerant, and the milk guide really helped me decide which alternative milk would help me steady my glucose levels.
The veggie starters are so yum! I'm not great in the kitchen but these recipes were super easy to follow!
The glucose hacks have transformed my life! 🙏🏽 Hello healthy body, healthy mind and stable energy levels!
I found the protein calculator super helpful! Such a great tool to know how much protein I should be eating! Feeling super strong and balanced. 💪🏼 😎
Finally understood what my blood test results meant thanks to the guide! It made my last doctor’s visit so much more empowering. Knowledge is glucose-stabilizing power 🙌
The food list blew my mind 🤯 I thought I was eating healthy, but I didn’t realize how much hidden sugar was sneaking in. With this knowledge, I now I feel more in control.
Jessie's 10 hacks were a game-changer! I started using a few and honestly my cravings are so much more manageable.
As someone new to using glucose monitors, that beginner guide made everything click! No more guessing what those crazy lines mean. Thank you!!
I’ve tried every ‘healthy’ breakfast out there and still felt hungry… these two protein-packed recipes actually keep me full for hours.
Loved the milk guide! I was drinking oat milk thinking it was the best choice... turns out it was spiking me. Now I switched and feel way more steady with less cravings for sugar!
I used to skip veggies at the start of meals and now...I swear by it. The fiber trick really works. Glucose curve = way flatter 🥦 So easy, so smart.
I always thought glucose spikes were just a ‘diabetes thing’. Now I get how they were impacting my mood and cravings. The Glucose Hacks were a wake-up call!
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