Glucose Goddess Method: 10 Simple Hacks to Tame Blood Sugar Spikes
Feel Better, Eat Smarter – Without Giving Up the Foods You Love
Written by Valeria Briancesco & Reviewed by Paul Holmes.
Ever feel wiped out after lunch? Or suddenly snacky an hour after eating something “healthy”? That’s probably your blood sugar going on a little rollercoaster ride — spiking, then crashing — and it happens to more of us than you’d think. Over time, those ups and downs can mess with your energy, mood, weight, and even your long-term health.
Enter Jessie Inchauspé – aka the Glucose Goddess. She’s a biochemist who’s turned blood sugar science into simple, doable tips. Her method isn’t about giving up all joy and carbs forever. It’s about learning how to work with your body so you feel more energised, less snacky, and more balanced every day.
At Naturecan, we’re all about keeping wellness simple and sustainable. So we’ve pulled together 10 easy hacks inspired by the Glucose Goddess Method — plus a few gentle, natural supplements that can give your body some extra love along the way.
Agenda
So, What Is the Glucose Goddess Method?
Jessie’s approach boils down to one big idea: the order and timing of how you eat makes a huge difference.
She blew up online by showing how eating veggies before carbs or taking a short walk after a meal can totally change how your blood sugar responds — even if you’re eating the same food. It’s not about restriction or being “perfect”. It’s about stacking small, doable wins that support your body.
Why Glucose Spikes Actually Matter
You don’t need a diabetes diagnosis to care about your blood sugar. Big glucose spikes can throw off your hunger hormones, leave your skin struggling, make your sleep restless, and zap your focus.
Every time your blood sugar shoots up, your body rushes to bring it back down. And that “crash” often leaves you even hungrier than before. One of the key hormones that helps with all of this is called GLP-1 — it slows digestion, supports insulin, and tells your brain, “hey, we’re full now”. And yep — you can boost it naturally.
10 Easy Blood Sugar Hacks (Backed by Science, Not Hype)
1. Eat in the Right Order
It’s simple: start with fibre (like veggies), then move on to protein and fats, and save your carbs for last. That way, sugar hits your system more slowly, giving your body a better shot at handling it without the big spike¹.
- Fiber (vegetables)
- Protein and fats
- Starches and sugars.
2. Chew More Than You Think You Need To
Yep, just chewing more can actually help. It jumpstarts digestion and helps release GLP-1, that helpful fullness hormone¹. Bonus: whole foods (like crunchy veg) give your body more to chew on than smoothies do.
6 Natural Ways To Increase GLP-1
Discover how to increase GLP-1 naturally to support weight loss and blood sugar control.
Read More3. Move Your Body (Just a Bit!) After Eating
Strength training is very important, however, if you don't have a lot of time, a 10-minute walk after a meal helps your muscles use up some of the sugar floating around in your blood³. A walk around the block, some kitchen dancing — it all counts.
4. A Splash of Apple Cider Vinegar or Supplement Before Meals
ACV isn’t just trendy — a tablespoon diluted in water before a meal can help reduce post-meal spikes². If you’re not into the taste (totally fair), try it in gummy form. Naturecan’s Apple Cider Vinegar Gummies are an easy win here.
5. Go Savoury at Breakfast
Starting the day with cereal or a pastry can set you up for a day of highs and lows. Try eggs, avocado, tofu or leftovers from last night’s dinner instead. Your blood sugar (and brain) will thank you⁴.
6. Sip on Some Yerba Maté
If you haven’t tried yerba maté yet, it’s a herbal tea that’s super popular in South America — and it does more than just taste earthy and energising. It’s been shown to potentially support GLP-1, the hormone that helps regulate your appetite and blood sugar¹. Swap it in for your afternoon coffee and see how it feels.
7. Add a Little Lemon
Lemon juice or citrus in your meals isn’t just a flavour boost — it contains eriocitrin, a natural antioxidant that can support GLP-1 production¹. And if you’re into next-level stuff, there’s a concentrated citrus extract called Eriomin that’s shown promising results in studies.
8. Make Protein a Priority
Protein keeps you full, slows down the release of glucose, and gives your GLP-1 levels a little lift¹. Try adding a good source of protein to every meal — think beans, eggs, tofu, or lean meat.
9. Choose Savoury Snacks
Swap sugary bars or juices for savoury options like nuts, hummus, or boiled eggs. These keep blood sugar stable between meals.
10. Have a Sweet Treat After a Meal
Dessert doesn’t have to go! Just eat it after a balanced meal, not on an empty stomach. That way, it won’t cause a huge spike.
11. Use an Anti-Spike Formula
Jessie recommends a specific blend of natural ingredients to reduce blood sugar spikes. Her Anti-Spike Formula features:
- Reducose® (Mulberry Leaf Extract) – shown to reduce glucose spikes by up to 40%⁵
- Other ingredients: cinnamon, inositol, chromium, magnesium, zinc
Here’s the thing: Naturecan’s Glucose Support Capsules contain the same key ingredient (Reducose®)
Plus chromium – in a 60-day supply for just £39.99. That’s half the price and double the quantity. Check out Naturecan’s Glucose Support Capsules here
Looking for some extra help?
Berberine is a natural plant compound that acts a bit like metformin — a common blood sugar medication — but without the prescription⁵. It supports how your body uses glucose and may help increase GLP-1. Naturecan’s Berberine Capsules are an easy way to work this into your routine.
Berberine
Discover Naturecan’s brand-new Berberine Capsules! Formulated with improved wellness in mind, these high-quality supplements can help with maintaining normal cholesterol levels, and may promote longevity.
Providing your body with the nutrients it needs can be difficult through diet alone, supplementing your body with Berberine can provide you with the necessary nourishment to help keep it working efficiently.
Berberine Benefits:
- Supports healthy blood sugar levels
- May improve cholesterol levels
- Vegan
- 500mg per capsule
- 2 month supply
Product Overview
Berberine is sourced from the Berberis plant and has been recognised in traditional medicine for its ability to help regulate bodily function and support health and wellbeing.
This product is made only using plant extracts, therefore, is suitable for all diets including Vegan and Vegetarian. Packed with 500mg of pure Berberine per dosage, in capsule form Berberine can be easily swallowed and incorporated into your daily routine for convenience.
Crafted and tested to guarantee a high-quality all-natural supplement, we ensure that each capsule is free from impurities and provides a potent dosage to help you achieve your health and wellness goals.
What Is Berberine?
Berberine is a natural compound found in several plants, including the Berberis species and has been used for centuries in traditional medicine. It’s a bitter-tasting yellow substance that is typically made in capsule or tablet form for maximum benefits, without the bitter taste.
It works by activating an enzyme called AMP-activated protein kinase (AMPK), which helps manage energy production in cells. In addition to its metabolic benefits, Berberine may have multiple longevity-based benefits, making it a powerful supplement for overall health.
Can Berberine Be Taken By Everyone?
Although Berberine offers many health benefits, it may not be suitable for everyone. It is well-tolerated when taken at recommended doses, but those with existing medical conditions should consult a healthcare professional before use.
Berberine can also potentially interact with certain medications, so be sure to check with a medical professional if you're on any prescribed medications.
Pregnant or breastfeeding women are advised to avoid Berberine due to limited research on its safety during these stages.
Nutritional Information:
Berberine Capsules: 1 capsule per serving - 60 servings
|
Per Daily Serving |
|
|
Berberine |
500mg |
Why Choose Naturecan Berberine Supplements?
Naturecan’s Berberine Capsules are made with 100% pure, natural Berberine to guarantee quality and effectiveness.
Sustainability is important to us, all ingredients are sourced sustainably, with all supplements undergoing rigorous testing to ensure quality and keep all of our supplements impurity-free.
Each capsule offers easy absorption, with a concentrated dose to support your health goals. Naturecan is committed to transparency and quality, ensuring each product is created with the highest standards and backed by thorough lab testing.
When To Take Berberine
For the best results, Berberine is typically taken alongside a meal. This helps maximise its effectiveness and can help reduce any risk of digestive discomfort that may arise from taking Berberine on an empty stomach.
The common daily dosage recommendation is to take 500mg of Berberine once a day. As with any supplement, consistency is key, so incorporating Berberine into your daily routine at the same times each day can help you achieve the best results.
FAQs About Berberine
Are there any side effects of Berberine?
While Berberine has no side effects for most people, some may experience mild digestive issues, such as bloating, diarrhoea, or stomach cramps, these may be present when first starting the supplement but subside with time. Taking it with food may help reduce these side effects.
How long does it take to see results from Berberine?
The time it takes to see results can vary depending on the individual and their health goals. Some people may notice improvements within a few weeks, while others may take longer to experience the full benefits.
Can Berberine be taken with other supplements?
Berberine can generally be taken alongside other supplements, such as omega-3s, probiotics, or magnesium. However, it may interact with certain medications, so it's important to consult a medical professional if you're on any medication.
How should Berberine be stored?
Berberine should be stored in a cool, dry place, away from direct sunlight and moisture. Always keep it in its original container with the lid tightly closed to maintain its potency.
What Is Berberine? Benefits And When To Take It
Read more to find out the key benefits of berberine, and how to incorporate it into your daily wellness routine.
Read MoreDon’t Forget the Lifestyle Stuff
It’s not just about what’s on your plate. Sleep, stress, hydration — they all impact your blood sugar too. Even one bad night’s sleep can make your body more insulin-resistant the next day[^9]. Here are a few basics to keep in mind:
- Try to get 7–8 hours of sleep most nights
- Stay hydrated (yes, water does help!)
- Get outside or move daily, even if it’s a short walk
- Stress less — easier said than done, but even a few deep breaths can help
Need a Little Extra Support? We’ve Got You
Your gut and your glucose are more connected than you might think. A happy digestive system means better nutrient absorption and fewer blood sugar surprises.
At Naturecan, we’re all about keeping wellness doable. No pressure. No perfection. Just science-backed supplements that make sense for your lifestyle.
Here’s a quick list of what we recommend if you’re looking to support your blood sugar naturally:
- Digest Gummies – post-meal comfort for a happy gut
- Vegan Omega-3 – inflammation support from algae, not fish
- Gut Health Collection – check out our full range of digestion-friendly support
Disclaimer: Jessie Inchauspé does not have any affiliation with Naturecan (and does not take Naturecan supplements as far as we know). The purpose of this article is solely educational and to share which supplements they advise in general or take themselves.
Naturecan offers some of the key ingredients of these supplements that are highlighted in their regimens.
Want to boost your health with the right nutrients?
Make smarter supplement choices today.
Download our FREE Vitamin & Mineral Guide
Download our FREE Vitamin & Mineral Guide and take the guesswork out of your supplement routine.
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Remember, supplements can play a significant role in filling nutritional gaps, supporting specific health goals, and enhancing overall well-being, but their efficacy and safety can vary widely.
Before embarking on a new supplement regimen, discussing this with a doctor is vital for best results, personalised advice, and safe dosages.
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