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old on the benefits of steadying your blood sugar? Good news: when it comes to food, nothing is off the table. It’s being mindful about when and how you eat it that counts. Which is where the hacks come in.

“I love chocolate, I love pasta, and I didn’t want to go totally keto,” Jessie explains. “So I found in the scientific studies some principles and techniques you can use in your day-to-day life, to eat the carbs you love with less of a glucose spike.”

Take your favourite carbs and add in the good stuff : healthy fats, protein, fibre and movement. For example, you can buff er the glucose spike created by bowl of overnight oats by enjoying it after a savoury starter, topping it with a dollop of Greek yogurt or almond butter (aka putting ‘clothes’ on your carbs) or simply following it up with a 10 minute walk.

The Glucose Goddess Method focuses on Jessie’s top four hacks. “As you use these, you’re going to reduce your glucose spikes, retrain mitochondria to burn fat for fuel, steady your hunger hormones, and improve your body and your brain,” she promises. “To me, this was completely life changing.”

Here, we explore some of the most wonderful wild-swimming spots on the planet, selected from the collection in Lonely Planet’s new book The Joy of Wild Swimming. Suitable for newcomers and experienced wild swimmers alike, each location delivers something unique: from Dublin’s favourite outdoor swimming spot, made famous by James Joyce’s Ulysses and featured in Apple TV’s Bad Sisters, to the relatively unknown oasis of Bagni Regina Giovanna in Italy, where Queen Giovanna of Naples allegedly took lovers to bathe in the 14th century.

Toast with fruit and crumbles on a plate, jar with checked lid, coffee cup, and stovetop espresso maker on a red surface.

Week 1

Savoury breakfast

A sweet breakfast will kickstart the glucose rollercoaster. Keep things steady by starting your day with something savoury. Whole fruit is OK, but avoid dried fruit, honey and juice.

Recipe: Savoury jam on toast

A green ice drink with two hands putting a umbrella into the top

Week 2

Vinegar

Vinegar can reduce glucose spikes by up to 30%. Every day this week, try to drink one tablespoon, 10 minutes before a meal. Get fancy and try this…

Recipe: Try-me mojito slushie
Purple cabbage salad with pomegranate and cilantro on a lavender surface.

Week 3

Veggie starter

When it comes to food, think fibre first. It forms a protective ‘mesh’ that slows the absorption of glucose into your bloodstream. Any veggies count: from a handful of olives or cherry tomatoes to a green salad.

Recipe: My aunt's purple red cabbage salad

 

Image of Jessie Inchauspe jumping in a yellow dress

Week 4

Movement

Once you’ve got the food hacks sussed, it’s time to move on to… movement. This week, your aim is to move your body for 10 minutes within 90 minutes of fi nishing a meal.

This channels glucose into your muscles to be used as fuel, which minimises the glucose spike. You don’t have to hit the gym – you could try a light stretch, go for a short walk, do calf raises at your desk, or simply do the dishes.

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The glucose goddess method book cover

Recipes taken from The Glucose Goddess Method by Jessie Inchauspé (New River Books, RRP £22)

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