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THE SCIENCE

BEHIND GLUCOSE GODDESS

SEE WHAT DOCTORS ARE SAYING

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At Glucose Goddess, our mission is to make cutting edge science accessible to all of you. We are scientists, not doctors, and we read on a continual basis the newest scientific discoveries done by amazing research teams across the world, and we summarize them into easy tips that you can apply to your life if you want to. They are all listed below.

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Thousands of doctors, dietitians, practitioners, nurses, coaches, and more, use our content in their practice, to make sure their patients and clients get the latest science. If that is you, feel absolutely free to use any content that we share, it’s free and public.

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Why we should all learn to balance our glucose levels

  1. If you have type 1 diabetes, type 2 diabetes, insulin resistance, prediabetes, or another type of diabetes, like 1 billion people in 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 remission. 

  2. If you don't have type 2 diabetes, learning about your glucose levels and how to reduce your glucose spikes will help you avoid developing insulin resistance, prediabetes and type 2 diabetes.

  3. If you don't have type 2 diabetes, science shows that balancing your glucose levels can help: cravings, constant hunger, fatigue, brain fog, hormonal and fertility issues, skin conditions, wrinkles, poor sleep, menopause symptoms, mental health symptoms, immune system. Avoiding spikes also reduces inflammation and slows down glycation (ageing). In people without diabetes, each glucose spike increases heart disease risk. In the long term, steadying your glucose levels also reduces the risk of Alzheimer's disease, fatty liver disease, and cancer. You will find all the scientific references below.​​

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What the graphs you see are 

 

Let’s take a look at the glucose graphs you see throughout Glucose Goddess content, like this one:

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Screenshot 2023-03-03 at 15.20.20.png

These graphs are here to illustrate scientific papers and make the discoveries done by research teams across the world visual. For instance, the graph above is illustrating this scientific paper.

 

Here is our process: if, for example, we come across a study that shows on a large scale that walking after eating reduces the glucose spike of a meal, we create a glucose graph, testing this principle on our own body, to illustrate the paper. It’s just a way to communicate the scientific findings. No conclusions are ever drawn from a n=1 experiment, and no conclusions are drawn from anyone's personal data. That would be unscientific.

 

On instagram, you can scroll through the panels on a post to see the scientific paper that the glucose graph is illustrating. 

Why spikes are worse for the body than a higher but steady glucose level

Avoiding spikes is important for all of us, to feel better today and prevent disease tomorrow.

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  • Joana Araújo et al., "Prevalence of optimal metabolic health in American adults: National Health and Nutrition Examination Survey 2009–2016," Metabolic syndrome and related disorders 17, no. 1 (2019): 46-52, https://pubmed.ncbi.nlm.nih.gov/30484738/.

 

 

  • Benjamin Bikman, Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It (New York: BenBella, 2020).

 

  • Robert Lustig, Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine (New York: Harper Wave, 2021).

It’s the variability caused by glucose spikes that is problematic.

 

 

 

 

 

What should my glucose range be?

Per the American Diabetes Association, a fasting glucose level of < 100 mg/dL is considered normal. But normal may not be optimal. Studies show that <85 mg/dL may be optimal, and that avoiding spikes is important.

 

 

  • Jørgen Bjørnholt et al., "Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men," Diabetes care 22, no. 1 (1999): 45-49, https://care.diabetesjournals.org/content/22/1/45.

 

 

 

What happens during a glucose spike?

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  1.When we spike, our mitochondria become overwhelmed and start producing chemicals called free radicals. Free radicals harm our cells, mutate our DNA, lead to oxidative stress and inflammation. Sweet spikes do this even more than starchy spikes. Inflammation is the root cause of most diseases. Three out of five people will die of an inflammation-based disease.

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  2. 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.

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  • Chan-Sik Kim et al., "The role of glycation in the pathogenesis of aging and its prevention through herbal products and physical exercise," Journal of exercise nutrition & biochemistry 21, no. 3 (2017): 55-61, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643203.

 

 

 

 

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  3. When we spike, insulin gets released, and excess glucose gets stored in our liver, muscles, and fat cells. This is one of the ways that we gain fat on our body. When the spike comes from a sweet food (as opposed to a starchy one), it also contains fructose. Excess fructose has its own detrimental impact on our body.

 

  • Lubert Stryer, "Fatty acid metabolism,” In: Biochemistry (Fourth ed.) (New York: W.H. Freeman and Company, 1995), pp. 603–628.

 

 

 

 

  • Stryer L (1995). Biochemistry (Fourth ed.). New York: W.H. Freeman and Company. pp. 773–74.

The role of insulin in body fat. 

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The benefits of flattening our glucose curves

  • What time are the Zoom calls with Jessie?
    They will be on Sundays, morning time PST, late afternoon European time. One at the start of the Method and one halfway through. You will get information on the exact times a week before the Group starts. AND, they will be recorded - so you can access them any time afterwards.
  • What if I don't have Facebook?
    If you don't have Facebook, you will miss out on the daily videos and content on the private Facebook group. But, you will still receive weekly emails, and be able to join or re-watch the Zoom calls with Jessie.
  • Do I need to have The Glucose Goddess Method book to join a Group?
    It's not necessary, although it may be more enjoyable to have the book to refer to and to use. If you don't have the book, we will send you a PDF with what you need in order to complete the Method.
  • What if I miss a group call?
    That's okay, the group calls will be recorded and you will receive the link to them, so you can watch them whenever you want.
  • How does billing work?
    You will pay just the one-time booking fee to book your spot in the Group. That's it!
  • What hacks are in the Glucose Goddess Method?
    In this Method we focus on the most important hacks to start with to steady our glucose levels. 1. Savory breakfast 2. Veggie starter 3. Vinegar 4. Movement
  • Can I do the Method if I'm vegan, vegetarian, or gluten free?
    Yes! I have loads of recipes to fit any dietary preferences in the book. They are clearly marked as vegan/vegetarian/gluten-free.
  • How do I know if this Method is for me?
    Ask yourself these questions to find out if you are experiencing glucose spikes, and if the Glucose Goddess Method can help you. Do you crave sweet foods? Are you “addicted to sugar”? Do you get tired throughout the day? Do you find it difficult to find the energy to do what you’d like to do? Do you need caffeine to keep you going through the day? Do you experience brain fog? Do you get a “food coma” after eating? Do you need to eat every few hours? Do you feel agitated or angry when you are hungry, aka hangry? Do you have extreme hunger pangs during the day? Do you feel shaky, lightheaded or dizzy if meals are delayed? Do you have acne? Do you have eczema? Do you have psoriasis? Do you suffer from inflammation? Do you have endometriosis? Do you have polycystic ovarian syndrome (PCOS) or miss periods? Do you suffer from difficult premenstrual syndrome or painful periods? If you are female, are you experiencing balding on the head or hair growth on the face? Are you struggling with fertility? Do you have trouble sleeping or wake up with heart palpitations? Do you have energy crashes when you break out in a sweat or get nauseous? Do you experience anxiety? Do you experience depression? Do you experience any other mental health symptoms? Do you often find yourself becoming irritated by your friends and family for no obvious reason? Is your mood variable? Do you frequently get colds? Do you experience acid reflux or gastritis? Have you ever been told that your glucose levels are elevated? Do you have reactive hypoglycemia? Do you have insulin resistance? Do you have pre-diabetes or type 2 diabetes? Do you have difficulty managing gestational diabetes? Do you have difficulty managing type 1 diabetes? Do you have non-alcoholic fatty liver disease? Do you have heart disease? And lastly (but perhaps most importantly)... Do you think you could feel better than you currently do? If you answered yes to any of these questions, this Method is for you. Welcome!
  • Is this Method a weight loss diet?
    No! The Glucose Goddess Method is not a diet. Its objective is not weight loss. It is not restrictive, it does not ask you to count calories, and even asks you to eat more than usual. It is about health and healing your body from the inside out, and feeling amazing at any body size. But to many people’s surprise, they actually lose fat while doing it, even though they are eating more than usual and not counting calories. That’s because when we flatten our glucose curves, cravings dissipate, hormones rebalance and we are in fat-burning mode more frequently and for longer. Fat loss is a common side effect of steadying our glucose levels.

The hacks

  • What time are the Zoom calls with Jessie?
    They will be on Sundays, morning time PST, late afternoon European time. One at the start of the Method and one halfway through. You will get information on the exact times a week before the Group starts. AND, they will be recorded - so you can access them any time afterwards.
  • What if I don't have Facebook?
    If you don't have Facebook, you will miss out on the daily videos and content on the private Facebook group. But, you will still receive weekly emails, and be able to join or re-watch the Zoom calls with Jessie.
  • Do I need to have The Glucose Goddess Method book to join a Group?
    It's not necessary, although it may be more enjoyable to have the book to refer to and to use. If you don't have the book, we will send you a PDF with what you need in order to complete the Method.
  • What if I miss a group call?
    That's okay, the group calls will be recorded and you will receive the link to them, so you can watch them whenever you want.
  • How does billing work?
    You will pay just the one-time booking fee to book your spot in the Group. That's it!
  • What hacks are in the Glucose Goddess Method?
    In this Method we focus on the most important hacks to start with to steady our glucose levels. 1. Savory breakfast 2. Veggie starter 3. Vinegar 4. Movement
  • Can I do the Method if I'm vegan, vegetarian, or gluten free?
    Yes! I have loads of recipes to fit any dietary preferences in the book. They are clearly marked as vegan/vegetarian/gluten-free.
  • How do I know if this Method is for me?
    Ask yourself these questions to find out if you are experiencing glucose spikes, and if the Glucose Goddess Method can help you. Do you crave sweet foods? Are you “addicted to sugar”? Do you get tired throughout the day? Do you find it difficult to find the energy to do what you’d like to do? Do you need caffeine to keep you going through the day? Do you experience brain fog? Do you get a “food coma” after eating? Do you need to eat every few hours? Do you feel agitated or angry when you are hungry, aka hangry? Do you have extreme hunger pangs during the day? Do you feel shaky, lightheaded or dizzy if meals are delayed? Do you have acne? Do you have eczema? Do you have psoriasis? Do you suffer from inflammation? Do you have endometriosis? Do you have polycystic ovarian syndrome (PCOS) or miss periods? Do you suffer from difficult premenstrual syndrome or painful periods? If you are female, are you experiencing balding on the head or hair growth on the face? Are you struggling with fertility? Do you have trouble sleeping or wake up with heart palpitations? Do you have energy crashes when you break out in a sweat or get nauseous? Do you experience anxiety? Do you experience depression? Do you experience any other mental health symptoms? Do you often find yourself becoming irritated by your friends and family for no obvious reason? Is your mood variable? Do you frequently get colds? Do you experience acid reflux or gastritis? Have you ever been told that your glucose levels are elevated? Do you have reactive hypoglycemia? Do you have insulin resistance? Do you have pre-diabetes or type 2 diabetes? Do you have difficulty managing gestational diabetes? Do you have difficulty managing type 1 diabetes? Do you have non-alcoholic fatty liver disease? Do you have heart disease? And lastly (but perhaps most importantly)... Do you think you could feel better than you currently do? If you answered yes to any of these questions, this Method is for you. Welcome!
  • Is this Method a weight loss diet?
    No! The Glucose Goddess Method is not a diet. Its objective is not weight loss. It is not restrictive, it does not ask you to count calories, and even asks you to eat more than usual. It is about health and healing your body from the inside out, and feeling amazing at any body size. But to many people’s surprise, they actually lose fat while doing it, even though they are eating more than usual and not counting calories. That’s because when we flatten our glucose curves, cravings dissipate, hormones rebalance and we are in fat-burning mode more frequently and for longer. Fat loss is a common side effect of steadying our glucose levels.

Further topics

  • What time are the Zoom calls with Jessie?
    They will be on Sundays, morning time PST, late afternoon European time. One at the start of the Method and one halfway through. You will get information on the exact times a week before the Group starts. AND, they will be recorded - so you can access them any time afterwards.
  • What if I don't have Facebook?
    If you don't have Facebook, you will miss out on the daily videos and content on the private Facebook group. But, you will still receive weekly emails, and be able to join or re-watch the Zoom calls with Jessie.
  • Do I need to have The Glucose Goddess Method book to join a Group?
    It's not necessary, although it may be more enjoyable to have the book to refer to and to use. If you don't have the book, we will send you a PDF with what you need in order to complete the Method.
  • What if I miss a group call?
    That's okay, the group calls will be recorded and you will receive the link to them, so you can watch them whenever you want.
  • How does billing work?
    You will pay just the one-time booking fee to book your spot in the Group. That's it!
  • What hacks are in the Glucose Goddess Method?
    In this Method we focus on the most important hacks to start with to steady our glucose levels. 1. Savory breakfast 2. Veggie starter 3. Vinegar 4. Movement
  • Can I do the Method if I'm vegan, vegetarian, or gluten free?
    Yes! I have loads of recipes to fit any dietary preferences in the book. They are clearly marked as vegan/vegetarian/gluten-free.
  • How do I know if this Method is for me?
    Ask yourself these questions to find out if you are experiencing glucose spikes, and if the Glucose Goddess Method can help you. Do you crave sweet foods? Are you “addicted to sugar”? Do you get tired throughout the day? Do you find it difficult to find the energy to do what you’d like to do? Do you need caffeine to keep you going through the day? Do you experience brain fog? Do you get a “food coma” after eating? Do you need to eat every few hours? Do you feel agitated or angry when you are hungry, aka hangry? Do you have extreme hunger pangs during the day? Do you feel shaky, lightheaded or dizzy if meals are delayed? Do you have acne? Do you have eczema? Do you have psoriasis? Do you suffer from inflammation? Do you have endometriosis? Do you have polycystic ovarian syndrome (PCOS) or miss periods? Do you suffer from difficult premenstrual syndrome or painful periods? If you are female, are you experiencing balding on the head or hair growth on the face? Are you struggling with fertility? Do you have trouble sleeping or wake up with heart palpitations? Do you have energy crashes when you break out in a sweat or get nauseous? Do you experience anxiety? Do you experience depression? Do you experience any other mental health symptoms? Do you often find yourself becoming irritated by your friends and family for no obvious reason? Is your mood variable? Do you frequently get colds? Do you experience acid reflux or gastritis? Have you ever been told that your glucose levels are elevated? Do you have reactive hypoglycemia? Do you have insulin resistance? Do you have pre-diabetes or type 2 diabetes? Do you have difficulty managing gestational diabetes? Do you have difficulty managing type 1 diabetes? Do you have non-alcoholic fatty liver disease? Do you have heart disease? And lastly (but perhaps most importantly)... Do you think you could feel better than you currently do? If you answered yes to any of these questions, this Method is for you. Welcome!
  • Is this Method a weight loss diet?
    No! The Glucose Goddess Method is not a diet. Its objective is not weight loss. It is not restrictive, it does not ask you to count calories, and even asks you to eat more than usual. It is about health and healing your body from the inside out, and feeling amazing at any body size. But to many people’s surprise, they actually lose fat while doing it, even though they are eating more than usual and not counting calories. That’s because when we flatten our glucose curves, cravings dissipate, hormones rebalance and we are in fat-burning mode more frequently and for longer. Fat loss is a common side effect of steadying our glucose levels.
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