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.
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- Supports satiety and appetite regulation
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- Vegan-friendly capsules
- 2 capsules daily (30/60 servings per bottle)
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 Berberine Supplement, expertly formulated to support everyday health and long-term wellbeing. Sourced from high-quality ingredients and developed with wellness at the forefront, our berberine supplement is designed to help maintain normal cholesterol levels, support healthy blood sugar regulation and overall vitality.
Supplementing with berberine offers a convenient and effective way to provide your body with essential support, helping it function efficiently and stay balanced.
Key Benefits:
- Helps to reduce blood triglyceride levels
- Helps to maintain a normal cholesterol level
- Potentially supports gut health
- Natural antioxidant
- May contribute to weight management
🔍 Read our Certificate of Analysis (CoA)
Product Overview
- Vegan
- 500mg per capsule
- 2-month supply
This product is made only using plant extracts and HPMC capsules, therefore, is suitable for all diets including Vegan and Vegetarian. Packed with 500mg of pure Berberine per serving, in capsule form Berberine capsules can be easily swallowed and incorporated into your daily routine for convenience.
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 potential metabolic benefits, Berberine may have multiple longevity-based benefits, making it a powerful supplement for overall health.
Serving Instructions
Take one capsule daily with water, ideally alongside food. Consistency is key, aim to take it at the same time each day for best results.
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.
Ingredients
Berberine HCL, Glazing Agent (Capsule (Hydroxypropyl Methylcellulose)), Bulking Agent (Stoneground Brown Rice Flour), Anti-Caking Agent (Magnesium Stearate).
Nutritional Information:
Berberine Capsules: 1 capsule per serving - 60 servings
|
Per Daily Serving |
|
|
Berberine |
500mg |
Certainty of Purity
When it comes to your health, purity matters. At Naturecan, each ingredient we use is tested, traceable, and trusted.
Our Promise:
- Third-party tested for purity and potency
- Made in Europe
- Sustainably sourced and vegan-friendly
- Transparent from start to shelf, you always know what’s inside
We believe in doing things properly, no shortcuts, no false promises, just clean, science-backed nutrition that works.
Is Berberine Right For You?
You will love Berberine if you’re:
- Looking to regulate your blood triglyceride levels
- Looking to maintain a normal cholesterol level
- Interested in supporting metabolic health
- Wanting to support gut health
- Focused on weight management and support
- Wanting to take a science-backed approach to wellness
It’s a great fit for anyone who wants to support a longevity focused daily wellness routine.
Key Studies
Here’s what the science says:
1. Metabolic health and lipid profiles
A review of randomised clinical trials found that berberine may produce favourable changes in multiple metabolic markers, including reducing triglycerides, total cholesterol, LDL (“bad” cholesterol), fasting glucose, and insulin resistance. While increasing HDL (“good” cholesterol) in adults with metabolic disorders. These changes suggest a possible role for Berberine in supporting markers of cardiometabolic function and glucose regulation. [1]
2. Weight management and inflammatory biomarkers
Evidence indicates that berberine supplementation is associated with modest reductions in body weight, body mass index (BMI), waist circumference, and inflammatory marker C-reactive protein (CRP). These effects suggest a potential use for body composition and underlying metabolic inflammation, although more research is needed. [2]
3. Mechanistic insights into weight and metabolic modulation
Reviews of experimental and clinical evidence suggest that berberine may influence obesity-related pathways through mechanisms such as activation of AMP-activated protein kinase (AMPK), inhibition of adipocyte differentiation, and modulation of gut microbiota, mechanisms that may underline its effects on weight and metabolic outcomes. [3]
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, those with existing medical conditions should consult a healthcare professional before use.
Naturecan’s Commitment to Quality
Naturecan exist to connect nature and innovation, creating supplements that are safe, effective and backed by evidence. Every batch is tested for purity, and every ingredient has a purpose.
- Third-party verified for complete peace of mind
- Vegan and responsibly sourced
- Transparent and traceable from ingredient to finished product
References
- Feng X, Sureda A, Jafari S, Memariani Z, Tewari D, Annunziata G, Barrea L, Hassan STS, Šmejkal K, Malaník M, Sychrová A, Barreca D, Ziberna L, Mahomoodally MF, Zengin G, Xu S, Nabavi SM, Shen AZ. Berberine in Cardiovascular and Metabolic Diseases. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6485276/
- Asbaghi O, Ghanbari N, Shekari M, Reiner Ž, Amirani E, Hallajzadeh J, Mirsafaei L, Asemi Z. The effect of berberine supplementation on obesity parameters, inflammation and liver function enzymes: A systematic review and meta-analysis of randomized controlled trials. Available at: https://pubmed.ncbi.nlm.nih.gov/32690176/
- Xu JH, Liu XZ, Pan W, Zou DJ. Berberine protects against diet-induced obesity through regulating metabolic endotoxemia and gut hormone levels. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5428400/
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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