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Speaker 1: Hey guys, it's Jay Sheddy here and I couldn't be

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Speaker 1: more excited to share this exciting news you asked, We

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Speaker 1: delivered Juny sparkling tea with adaptogens made by my wife

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Speaker 1: and I are now available in all Sprout locations across

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Speaker 1: the country. Juni is the perfect midday pick me up.

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Speaker 1: With only one third of the caffeine found in brood

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Speaker 1: Green tea, it provides a gentle energy boost without the crash.

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Speaker 1: It only has five calories and zero grams of sugar,

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Speaker 1: making it the perfect drink. Plus, it's made with the

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Speaker 1: delicious blend of adaptogens and neotropics that may help boost

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Speaker 1: your metabolism, combat stress, pack your body with antioxidants, and

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Speaker 1: stimulate brain function. Head over to your local Sprouts of

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Speaker 1: visit sprouts dot com to find the closest location near you.

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Speaker 2: The more glucospikes you have, the faster you age. Wow,

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Speaker 2: and this shows on your skin and your organs. Slowly

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Speaker 2: age If three out of five people are going to

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Speaker 2: die of an information based disease. If you want a

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Speaker 2: healthy body a healthy mind, you need to make sure

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Speaker 2: you're not on a glucos roller coaster. Your body doesn't

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Speaker 2: care whether sugar came from an orange juice, or whether

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Speaker 2: sugar came from a beetroot and is now in a

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Speaker 2: can of Coca cola. Those sugar molecules will both lead

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Speaker 2: to a glucospike.

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Speaker 1: Before we jump into this episode, I'd like to invite

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Speaker 1: you to join this community to hear more interviews that

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Speaker 1: will help you become happier, healthier, and more healed. All

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Speaker 1: I want you to do is click on the subscribe button.

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Speaker 1: I love your support. It's incredible to see all your

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Speaker 1: comments and we're just getting started. I can't wait to

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Speaker 1: go on this journey with you. Thank you so much

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Speaker 1: for subscribing. It means the world to me. The number

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Speaker 1: one health and well in the podcast Jay Setty Jay

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Speaker 1: Shetty See one Only She Hey, everyone, welcome back to

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Speaker 1: on Purpose, the place that you choose to become happier, healthier,

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Speaker 1: and more healed. Thank you so much for coming back

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Speaker 1: every week. I know some of you are coming back

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Speaker 1: every day, multiple times per day. Now you have five

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Speaker 1: hundred episodes in the bank from five years of podcasting.

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Speaker 1: Make sure you go back and learn about allline incredible guests. Now,

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Speaker 1: today's guest is someone that i've wanted to sit down

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Speaker 1: with for a long long time. I was on tour,

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Speaker 1: I was traveling. We couldn't make it happen, but we

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Speaker 1: happen to be in the same city, and I had

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Speaker 1: to take this opportunity. I know that this episode's going

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Speaker 1: to be super powerful for you, because if twenty twenty

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Speaker 1: four is a year you want to get healthier, it's

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Speaker 1: a year that you want to feel better. It's a

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Speaker 1: year that you want more focus, more productivity, and to

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Speaker 1: feel lighter and work on your health. This is the

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Speaker 1: episode for you. Today's guest is Jesse Inchr Spirit, a

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Speaker 1: French biochemist and New York Times best selling author. Jesse

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Speaker 1: is on a mission to translate cutting head science into

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Speaker 1: easy tips to help people improve their physical and mental health.

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Speaker 1: In her books Glucose Revolution and the Glucose Goddess Met,

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Speaker 1: which sold over one million copies worldwide in forty languages,

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Speaker 1: Jeschi ches has starting discovery about the essential role of

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Speaker 1: blood sugar in every aspect of our lives and the

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Speaker 1: surprising hacks to optimize it. Now, before we get going,

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Speaker 1: I want you to realize this. In her international best

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Speaker 1: sellers Glucose Revolution, which I have right here and the

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Speaker 1: glucose cost Goddess method, which have surpassed so many copies sold.

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Speaker 1: She actually did a research study across two thousand and

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Speaker 1: seven hundred participants, and I want to share with you

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Speaker 1: some of the key results that are going to blow

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Speaker 1: your mind. Listen to this. Eighty nine percent of people

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Speaker 1: following her method have reduced their cravings, eighty percent of

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Speaker 1: participants are less hungry, seventy six percent of people have

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Speaker 1: more energy, fifty eight percent of people who wanted to

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Speaker 1: sleep better are sleeping better, forty seven percent of people

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Speaker 1: who had skin issues have seen in improvements in their skin,

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Speaker 1: and forty one percent of people who wanted to improve

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Speaker 1: their diabetes reported it improved. Please welcome to the show, Jesse.

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Speaker 2: Thank you Jay for the beautiful intro.

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Speaker 1: It's all true, and it's so inspiring for me to

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Speaker 1: see how you've taken this subject matter, popularized it, made

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Speaker 1: it interesting, made it fascinating, made it practical. Every doctor

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Speaker 1: I speak to tells me to read your book, and

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Speaker 1: I have to say, I already know she is. She's amazing.

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Speaker 1: But I love the fact that the medical community is

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Speaker 1: supporting your work, is telling people to read your book.

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Speaker 1: I love the fact that all of your work online.

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Speaker 1: If you don't follow Jesse already on Instagram at glucose Goddess,

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Speaker 1: go and follow her, because everything's so practical, it's so

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Speaker 1: habit oriented, it's you've just done such a brilliant job

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Speaker 1: at making glucose sexy and practical. And so anyway, very

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Speaker 1: excited have you here.

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Speaker 2: Thank you, Ama, thank you. You know, I'm a scientist

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Speaker 2: and I'm not a doc. I'm not a dietitian. I'm

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Speaker 2: just a scientist fascinated by how do we make science accessible, useful,

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Speaker 2: practical so that everybody can benefit from the cutting edge

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Speaker 2: science out there. So that's really my passion, and I'm

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Speaker 2: so glad to hear that so many doctors are using

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Speaker 2: my work with their patients. That's the point. We need

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Speaker 2: to work together to improve everybody's health.

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Speaker 1: Yeah, it's incredible. Well, let's dive straight into it. Because

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Speaker 1: when I was talking about you coming on the show

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Speaker 1: and everyone's very excited, I also found that a lot

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Speaker 1: of people feel very uneducated in this area, and even myself,

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Speaker 1: I've been on an education journey over the last maybe

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Speaker 1: twelve to twenty four months about my own glucose levels.

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Speaker 1: But let's start with what is glucose and why is

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Speaker 1: it important to understand it?

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Speaker 2: I love this question. So glucose is also called blood sugar, right,

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Speaker 2: and glucose is your body's favorite source of energy. So

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Speaker 2: make a fist right now with your hand. Okay, So

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Speaker 2: as you're doing this, the muscles in your hand are

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Speaker 2: burning glucose to contract and for everybody listening to us

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Speaker 2: right now, the cells in your brain are currently burning

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Speaker 2: glucose to understand what we're saying. Right, every single part

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Speaker 2: of your body is burning glucose every nanosecond to keep

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Speaker 2: you alive and as human beings, the main way that

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Speaker 2: we provide this very important glucose to our body is

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Speaker 2: by eating foods, specifically by eating two categories of foods starches.

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Speaker 2: So that's bread, pasta, rice, potatoes, oats, and sugars anything

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Speaker 2: that tastes sweet, from an apple to my favorite triple

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Speaker 2: layer chocolate cake. Okay, So we eat starches and sugars

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Speaker 2: and we give glucose to our body. So you might think, okay,

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Speaker 2: I want lots of energy. Who doesn't want energy? So

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Speaker 2: if glucose is my body's energy, I should give my

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Speaker 2: body as much glucose as possible, I should eat as

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Speaker 2: many starches and sugar as possible. Well, that's actually not

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Speaker 2: the case. I love to take the image of a plant.

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Speaker 2: Do you have any plants at home?

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Speaker 1: Many?

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Speaker 2: Okay, so you know that in order to keep a

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Speaker 2: plant alive, you need to give the plants some water.

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Speaker 2: But what happens if you give the plant too much water?

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Speaker 2: It dies exactly, And the human body is similar. Some glucose.

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Speaker 2: Everything's going great. Too much glucose and problems start happening.

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Speaker 2: Most of us are giving our bodies too much glucose,

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Speaker 2: and this leads to whole bunch of symptoms, cravings for

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Speaker 2: sweet foods, chronic fatigue, brain fog, inflammation, faster aging, hormonal issues,

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Speaker 2: and then long term the development of type two diabetes.

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Speaker 2: So my whole purpose is to teach people how to

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Speaker 2: eat the foods that they love, the starches and the sugars,

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Speaker 2: in a way that's not going to cause problems. So

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Speaker 2: how do you keep eating the spaghetti and the cookies

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Speaker 2: and the bread in a way that is not going

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Speaker 2: to damage your health. That's the whole thing.

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Speaker 1: And that's what I really appreciate about your work and

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Speaker 1: why I'm excited about this conversation because I think a

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Speaker 1: lot of us think, oh no, I have to cut

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Speaker 1: things out completely, or oh no, I'm going to have

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Speaker 1: to completely shift everything. And actually you're saying, there's maybe

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Speaker 1: that is the case. Actually you could let's go there,

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Speaker 1: let's talk about that. Is there a need, what is

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Speaker 1: it that needs to be fully cut out? Other things

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Speaker 1: that we need to definitely avoid in those two buckets

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Speaker 1: that you just shaped for.

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Speaker 2: Us, Well, we really don't need sugar. We don't need

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Speaker 2: to eat sweet foods at all. It's really just for pleasure.

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Speaker 2: Your body doesn't need that amount of glucose, that amount

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Speaker 2: of sugar. So when we eat sweet stuff, whether it's

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Speaker 2: fruit or chocolate cake, we're doing it because it releases

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Speaker 2: dopamine in our brain. Dopamine is the pleasure hormone. So

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Speaker 2: sugars we could do without. But listen, I want a

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Speaker 2: chocolate cake for my birthday. I don't want to eat

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Speaker 2: broccoli for my birthday, you know, And it's all around us.

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Speaker 2: Sugar is delicious, it bringsess, is pleasure. So of course

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Speaker 2: if you could completely cut it out, it would be

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Speaker 2: better for your health. But I don't think that's realistic

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Speaker 2: for most people. I don't have that kind of willpower,

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Speaker 2: and I haven't seen you must know people who have

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Speaker 2: completely cut out sugar, but it's quite difficult. What about you,

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Speaker 2: what's your sugar consumption?

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Speaker 1: Like, so, I'm an extremist, which means I either am

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Speaker 1: eating no sugar. So when I was a monk, I

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Speaker 1: didn't eat sugar for three years, but then I can

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Speaker 1: easily drop back into eating sugar every day because my

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Speaker 1: mother raised me as someone who ate a chocolate bar,

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Speaker 1: a chocolate biscuit, a chocolate yogurt, and a chocolate ice

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Speaker 1: cream every day growing up.

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Speaker 2: My chocolate brother.

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Speaker 1: Yes, when you mentioned that chocolate triple lead cake, and

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Speaker 1: I'm like, that is my dream. And I have had to,

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Speaker 1: through my wife's coaching, through your work, had to develop

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Speaker 1: a healthier relationship with sugar because I believe a few

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Speaker 1: years ago I was genuinely addicted to sugar, and I

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Speaker 1: want to talk to you about that. And for me,

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Speaker 1: it's taken a lot of retraining, a lot of steps

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Speaker 1: in between where now I'm back being the extremist, where

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Speaker 1: I'm not eating refined sugars at the moment, but at

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Speaker 1: the same time, I would allow myself on my birthday

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Speaker 1: or an occasion to allow myself to enjoy and indulge.

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Speaker 1: I've just I was wearing a glucose monitor for about

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Speaker 1: three to six months, like last year, and I was shocked.

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Speaker 1: I was absolutely surprised at the types of things that

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Speaker 1: spiked my glucose levels. I would eat a non sugar

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Speaker 1: cereal as a test, and that would take it to

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Speaker 1: bad immediately, not even average, it was bad immediately on

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Speaker 1: the glucose levels. YE talk to us about glucose spikes

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Speaker 1: and why are people measuring their glucose levels? What does

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Speaker 1: that show us? And what are we trying to get

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Speaker 1: our glucose to mapa.

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Speaker 2: So when we eat a meal or food that contains

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Speaker 2: a lot of glucose, so for example, the chocolate cake

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Speaker 2: is a good option, a good example, or a plate

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Speaker 2: of pasta or anything else that starts your sweet when

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Speaker 2: we deliver that glucose very quickly to our body, we

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Speaker 2: experience what's called a glucose spike, which means just a

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Speaker 2: rapid increase in how much glucose is in your body.

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Speaker 2: And if you're wearing glucose monitor, you will see this.

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Speaker 2: It will look like this mountain that's just rising and

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Speaker 2: rising and rising and then it crashes. You don't need

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Speaker 2: to wear a glucose monitor to understand the benefits of

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Speaker 2: my work, by the way, but it's a cool visual tool.

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Speaker 2: So what happens in your body when we spike? Why

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Speaker 2: is it bad for us? There are three main mechanisms

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Speaker 2: that are going on on a physiological level that make

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Speaker 2: these spikes damaging. The first one has to do with

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Speaker 2: our mitochondria. The mitochondria or the powerhouse of the cell.

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Speaker 2: Most people remember that from biology class. So your mitochondria

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Speaker 2: are these little factories inside your cells that are responsible

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Speaker 2: for turning glucose molecules into energy. Okay, they're incredibly important.

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Speaker 2: The problem is when you give them a glucose spike.

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Speaker 2: So when you deliver them a bunch of ducos molecules

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Speaker 2: very quickly, they break down. They kind of go on strike.

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Speaker 2: You know. It's like when you have so much to

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Speaker 2: do on your to do list that you're just like,

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Speaker 2: I can't do anything. I have to go nap. That's

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Speaker 2: the feeling they get. They're like overwhelmed by all these

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Speaker 2: glucose molecules and they cannot do their job properly anymore.

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Speaker 2: And so what happens. You feel this as fatigue. So

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Speaker 2: you keep eating this sugar in these carbs, but you're exhausted.

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Speaker 2: You wake up in the morning, you're tired. Going to

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Speaker 2: the grocery store is exhausting. Playing with your kids is draining.

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Speaker 2: Your mitochondria are not functioning properly anymore. And that's why

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Speaker 2: one of the main symptoms of having glucose spikes, which

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Speaker 2: most of us have, is this sense of chronic fatigue. Now,

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Speaker 2: the second thing that happens in our body when we

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Speaker 2: spike has to do with cooking. So you know, if

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Speaker 2: you put something in the oven, like a chicken, and

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Speaker 2: it goes from pink to brown, the chicken has cooked,

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Speaker 2: and the browning process is called glycation. The chicken has glicated,

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Speaker 2: it has cooked. Now, a human being, from the moment

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Speaker 2: we're born, we're slowly cooking. We're slowly glicating. I know

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Speaker 2: it sounds weird, but it's true. For example, if you

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Speaker 2: look at the cartilage of babies, it's white, But if

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Speaker 2: you look at the cartilage of somebody who's one hundred

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Speaker 2: years old, the cartilage is brown. We glcate, We brown

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Speaker 2: as we age, and so much so that glycation is

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Speaker 2: actually pretty similar to aging. And then when we're fully glicated,

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Speaker 2: when we're fully cooked, when we're fully aged, we die.

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Speaker 2: So glycation is a process that we can't stop. We

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Speaker 2: can't stop aging, you know, there's billionaires trying to reverse aging,

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Speaker 2: but so far they haven't been able to. But we

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Speaker 2: can slow it down or speed it up. And glucose

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Speaker 2: pikes have something to do with this. Glucose and glycation

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Speaker 2: kind of sound. It's like similar words. It's because it

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Speaker 2: is the glucose that is doing the glicating.

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Speaker 1: The aging, yep, the cooking.

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Speaker 2: The cooking. So the more glucose spikes you have, the

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Speaker 2: faster you age.

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Speaker 1: Wow.

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Speaker 2: And this shows on your skin. Wow, you get more

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Speaker 2: wrinkles and your organs slowly age as well. So that's

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Speaker 2: that's a second thing.

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Speaker 1: Yeah, I did not know that.

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Speaker 2: Yeah wow. And the third thing that happens when we

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Speaker 2: have a glucose spike, well, all of these processes, so

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Speaker 2: the mitochondria and the glycation, they also increase inflammation. And

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Speaker 2: inflammation is just a nasty thing in the human body.

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Speaker 2: It causes lots and lots of issues. Today, three out

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Speaker 2: of five people are going to die of an inflammation

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Speaker 2: based disease, So inflammation is not good. You want to

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Speaker 2: bring that down. And the third thing that happens when

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Speaker 2: we have a glucose spike is that your body knows

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Speaker 2: that these spikes are not good for you. Your body

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Speaker 2: when it senses this big glucose spike, it calls your

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Speaker 2: pancreas and it's like, hey, we need to get this

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Speaker 2: glucose down. So your pancreas sends out a hormone called insulin,

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Speaker 2: and insulin is amazing, and she grabs all the excess

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Speaker 2: glucose molecules and stashes them away into your liver, into

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Speaker 2: your muscles, and into your fat cells. And that's one

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Speaker 2: of the ways that we gain fat on our body.

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Speaker 2: But then too much insulin over time that's the reason

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Speaker 2: we get type today. So essentially you have mitochondri fatigueation, information, diabetes,

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Speaker 2: and then a whole bunch of other symptoms you might

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Speaker 2: feel depending on your personal health history, like brain fog,

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Speaker 2: like hormonal issues that could lead to infertility, etc. Et cetera. Basically,

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Speaker 2: what I'm saying, Jay, is that if you want a

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Speaker 2: healthy body a healthy mind, you need to make sure

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Speaker 2: you're not on a glucose roller. Coaster, because otherwise it's

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Speaker 2: going to be very difficult for your body to function

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Speaker 2: and for you to feel your best if you're experiencing

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Speaker 2: glucosepiks on a daily basis.

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Speaker 1: What are some of the hidden places glucose is that

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Speaker 1: we may not see or may not understand, that we

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Speaker 1: can't figure out on a day to day basis, Because

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Speaker 1: I feel like when I went to that test of

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Speaker 1: the no sugar cereal in my head that didn't have glucose,

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Speaker 1: only for me to understand it was the rice that

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Speaker 1: it was made from that was having that impact on me.

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Speaker 1: So whereas are there any others that you know that

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Speaker 1: are hidden?

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Speaker 2: Actually, breakfast food is usually a top offender, right, So

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Speaker 2: orange juice, fruit smoothies, breakfast cereal, even if they say

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Speaker 2: no sugar or low in sugar, that doesn't mean they

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Speaker 2: don't contain glucose. It just means they don't contain any

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Speaker 2: table sugar. But they could also contain sugar from fruit,

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Speaker 2: which is quote unquote natural, so it doesn't have to

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Speaker 2: be claimed as an added sugar in a package. Right.

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Speaker 2: Breakfast foods huge hudre defenders, and then kind of like

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Speaker 2: funny things that you wouldn't expect like eating a lot

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Speaker 2: of grapes. If you eat fifty grapes, that's actually a

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Speaker 2: lot of sugar because the fruit that we eat today

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Speaker 2: has been bread to be extremely high in sugar and

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Speaker 2: concentrated in sugar. But I think breakfast foods are one

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Speaker 2: of the biggest ones.

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Speaker 1: Oh.

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Speaker 2: Also, dried fruit. People don't realize that it's not because

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Speaker 2: something comes from fruit that it's good for you. Dried

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Speaker 2: fruit or fruit smoothie or fruit juice can contain you know,

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Speaker 2: tens and tens of grams of sugar even though it

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Speaker 2: originally came from her fruit. But your body doesn't care

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Speaker 2: whether sugar came from an orange juice and is now

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Speaker 2: in an orange juice or the sugar came from a

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Speaker 2: beetroot and is now in a can of Coca cola. Right,

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Speaker 2: those sugar molecules will both lead to glucose spike.

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Speaker 1: Yeah, and it's interesting because I think the way we've

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Speaker 1: been trained to have a sweet breakfast. I've switched to

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Speaker 1: savory breakfast last year, and that's something you are a.

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Speaker 2: Big, big hack of mine.

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Speaker 1: Yeah, yeah, I told to us about that switch.

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Speaker 2: Well, listen, the glucose spikes that we experience after breakfast

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Speaker 2: is going to control the rest of our day. So

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Speaker 2: if you eat in the morning something that is pure glucose,

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Speaker 2: like most of us do, right, I grew up on

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Speaker 2: orange juice and Metalla crapes, so I know that's amazing.

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Speaker 2: It was amazing. But then at ten thirty, I was

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Speaker 2: exhausted because I was crashing. My gluco seveles were crashing,

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Speaker 2: and I was super, super hungry because after a big spike,

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Speaker 2: you experience a big crash, and that crash activates the

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Speaker 2: craving center in your brain and literally it tells you, Jay,

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Speaker 2: go find some chocolate, you know, and you cannot voice.

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Speaker 2: You can't resist that urge. So your breakfast. If you're

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Speaker 2: having a big glucos spike at breakfast, you're setting yourself

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Speaker 2: up for a day of cravings, fatigue, inflammation, and you're

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Speaker 2: going to feel quite awful. An important switch to make

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Speaker 2: is to switch from a sweet breakfast to a savory

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Speaker 2: breakfast built around protein. Right, whatever kind of protein you like.

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Speaker 2: Maybe it's dairy, maybe it's tofu, Maybe it's protein powder,

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Speaker 2: Maybe it's left over fish from last night, maybe it's eggs.

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Speaker 2: Whatever kind of protein you want, that's going to keep

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Speaker 2: your glucose levels nice and steady. Add some healthy fats

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Speaker 2: in there, and you can have some starch like a

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Speaker 2: slice of bread for taste. But importantly, a savory breakfast

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Speaker 2: contains nothing sweet, except if you want some for taste,

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Speaker 2: some whole fruit. Right, And you know, all those sweet

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Speaker 2: breakfast foods that you love, you don't have to say

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Speaker 2: goodbye to them completely. The best time to have them

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Speaker 2: is for dessert, after lunch or after dinner, because if

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Speaker 2: you eat something that contains a lot of glucose, something

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Speaker 2: starchy or sweet after a meal, the glucose molecules are

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Speaker 2: not going to arrive as quickly into your bloodstream because

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Speaker 2: that's already going to be food in your stomach. The

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Speaker 2: worst time to eat starches and sugars is breakfast because

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Speaker 2: your body is super empty, so anything you eat goes

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00:19:11,240 --> 00:19:14,399
Speaker 2: to your bloodstream in a second. Right, But it's actually

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Speaker 2: the meal of the day where most of us eat

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Speaker 2: just starches and sugars. Think about the typical breakfast orange juice,

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Speaker 2: oats with honey on them, breakfast cereal fruit smoothies exactly,

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Speaker 2: and then you wonder why most of us feel so

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Speaker 2: terrible throughout the day, Why it's four pm and more exhausted,

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Speaker 2: and we need coffee or red Bull. We have cravings

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Speaker 2: all throughout the day and even at night. Your breakfast

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Speaker 2: controls how you feel for the whole day. And I

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Speaker 2: think switching from a sweet breakfast to a savory breakfast

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Speaker 2: is almost like you know in the movies when they

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Speaker 2: go through the mirror. It's a parallel universe, and you

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Speaker 2: really feel so different, so different. All of a sudden,

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Speaker 2: you have steady energy, your brain is clear, you feel good,

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Speaker 2: you feel like yourself. You're not controlled, You're not a

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Speaker 2: victim to these cravings anymore.

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Speaker 1: Yeah. I found though that as someone who has had

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Speaker 1: cravings for a long time or lived in that sweet cycle,

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Speaker 1: there's been a lot of withdrawal symptoms. I think when

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Speaker 1: people stop eating sugar, I've definitely experienced headaches. I think

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00:20:16,400 --> 00:20:19,800
Speaker 1: some people experience very low energy. Someone was telling me

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00:20:19,800 --> 00:20:23,560
Speaker 1: earlier today that they feel nauseous or sick like. There's

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Speaker 1: a lot of different things that come with it. Talk

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Speaker 1: to us about why it's so addictive, Yeah, obviously beyond

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Speaker 1: the fact that we love the taste of it, Why

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Speaker 1: is it so addictive and how.

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Speaker 2: Does it cause a symptoms?

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Speaker 1: Yeah?

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Speaker 2: I think what you're talking about is if somebody goes

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Speaker 2: cold Turkey and just completely cuts things out, And that's

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Speaker 2: not actually something that I recommend. I think again, like

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00:20:44,359 --> 00:20:46,639
Speaker 2: I don't have that kind of real power, and I

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00:20:46,680 --> 00:20:48,800
Speaker 2: want to help people improve their health without having to

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Speaker 2: give up the sugar. So even if you delay the

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00:20:51,200 --> 00:20:54,639
Speaker 2: sugar from breakfast to after lunch as dessert, you're not

394
00:20:54,680 --> 00:20:56,600
Speaker 2: going to get all those withdrawal symptoms. You're still going

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Speaker 2: to be able to enjoy it and get the dopamine,

396
00:20:58,560 --> 00:21:01,320
Speaker 2: but with less impact in your glucos levels. And listen,

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00:21:01,520 --> 00:21:06,720
Speaker 2: sugar is addictive, right, and that dopamine is very very,

398
00:21:06,880 --> 00:21:10,040
Speaker 2: very very addictive, and as human beings, eating something sweet

399
00:21:10,160 --> 00:21:12,680
Speaker 2: is a very easy way to get a hit. Now,

400
00:21:12,680 --> 00:21:14,600
Speaker 2: what you're talking about can also be due to if

401
00:21:14,640 --> 00:21:18,520
Speaker 2: somebody completely cuts out carbs, so starches and sugars completely.

402
00:21:18,680 --> 00:21:21,040
Speaker 2: Let's say from today to tomorrow, you cut out all carbs.

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00:21:21,680 --> 00:21:23,880
Speaker 2: That can cause issues because if you've been eating carbs

404
00:21:23,880 --> 00:21:27,720
Speaker 2: your whole life, your body expects these carbs every two

405
00:21:27,800 --> 00:21:30,600
Speaker 2: to three to four hours, and your body's actually just

406
00:21:30,680 --> 00:21:33,760
Speaker 2: burning glucose for energy, So all of a sudden, you

407
00:21:33,880 --> 00:21:37,960
Speaker 2: cut off its supply of glucose and it becomes a

408
00:21:38,000 --> 00:21:41,560
Speaker 2: little bit stressed out, especially if your body's not used

409
00:21:41,600 --> 00:21:45,159
Speaker 2: to also burning fat for fuel. In a healthy body,

410
00:21:45,200 --> 00:21:48,000
Speaker 2: you can switch from burning glucose for energy to burning

411
00:21:48,080 --> 00:21:51,320
Speaker 2: fat for energy easily. So either you eat glucose in

412
00:21:51,359 --> 00:21:53,480
Speaker 2: your body gets energy that way, or you're not eating

413
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Speaker 2: and your body's burning fat. In most of us, we're

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Speaker 2: eating every two to three or four hours some carbs,

415
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Speaker 2: and so our body it doesn't know how to burn

416
00:22:00,880 --> 00:22:03,800
Speaker 2: fat for fuel anymore. It doesn't have that muscle. So

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00:22:04,359 --> 00:22:07,320
Speaker 2: the idea is to train it slowly to be able

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Speaker 2: to do that, not to just cut out completely these

419
00:22:10,720 --> 00:22:12,800
Speaker 2: you know, cut the grass of under the foot too quickly.

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Speaker 1: That's going to be difficult, Yeah, And I think that's

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Speaker 1: one of the biggest challenges right because when it comes

422
00:22:16,600 --> 00:22:20,240
Speaker 1: to newest resolutions, or when it comes to changing habits,

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00:22:20,400 --> 00:22:23,040
Speaker 1: we often think we have to go in or out.

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Speaker 2: I hate that. In diets, you know, they don't work,

425
00:22:26,640 --> 00:22:30,200
Speaker 2: they're super stressful. They're actually a pretty strong way to

426
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Speaker 2: control women like I have been from the moment I

427
00:22:33,040 --> 00:22:35,720
Speaker 2: was a teenager. The magazines are telling you lose five

428
00:22:35,720 --> 00:22:39,000
Speaker 2: pounds in a day, you know, lose your belly before summer,

429
00:22:39,000 --> 00:22:42,160
Speaker 2: you're bombarded by these messages that make you feel inadequate

430
00:22:42,200 --> 00:22:44,399
Speaker 2: if you're not on a diet. I mean, it's pretty

431
00:22:44,440 --> 00:22:47,399
Speaker 2: messed up. The amount of fat on your body or

432
00:22:47,400 --> 00:22:49,840
Speaker 2: how much your weight is not a good representation of

433
00:22:49,880 --> 00:22:52,440
Speaker 2: the internal health of your body, right. And if you're

434
00:22:52,520 --> 00:22:54,640
Speaker 2: just focusing on I want to lose weight, I want

435
00:22:54,640 --> 00:22:56,720
Speaker 2: to lose weight, there are very unhealthy ways to do

436
00:22:56,760 --> 00:22:59,840
Speaker 2: that that might actually make your health way worse. I

437
00:23:00,160 --> 00:23:03,800
Speaker 2: like to teach people is these simple hacks. So savory

438
00:23:03,840 --> 00:23:07,600
Speaker 2: breakfast is very important one. Eating sugar as dessert instead

439
00:23:07,640 --> 00:23:09,840
Speaker 2: of all an empty stomach is another key one. And

440
00:23:09,960 --> 00:23:12,439
Speaker 2: these hacks are going to help your body on the

441
00:23:12,560 --> 00:23:16,040
Speaker 2: long term and create better health from within, and you

442
00:23:16,119 --> 00:23:18,880
Speaker 2: might lose weight. For example, in my experiment, about half

443
00:23:18,920 --> 00:23:22,040
Speaker 2: the people lost some fat on their body without trying to,

444
00:23:22,400 --> 00:23:25,479
Speaker 2: without counting calories, without cutting out foods, just because naturally

445
00:23:25,520 --> 00:23:28,040
Speaker 2: that's where their body wanted to be. And it readjusted right.

446
00:23:28,320 --> 00:23:31,479
Speaker 2: But the objective is not weight loss. The objective is

447
00:23:31,560 --> 00:23:35,080
Speaker 2: being craving free and not feeling victim to finding sugar

448
00:23:35,200 --> 00:23:37,240
Speaker 2: three times a day or not a victim to the

449
00:23:37,280 --> 00:23:39,120
Speaker 2: pot of ice cream. At the back of your freezer

450
00:23:39,119 --> 00:23:42,639
Speaker 2: after dinner, good energy so you can actually live the

451
00:23:42,640 --> 00:23:44,560
Speaker 2: life you want to live and go after your dreams,

452
00:23:44,840 --> 00:23:46,920
Speaker 2: you know, that's the point, and play with your kids

453
00:23:46,920 --> 00:23:49,800
Speaker 2: and have time for yourself, and then improving any medical

454
00:23:49,800 --> 00:23:53,720
Speaker 2: condition you might have, from mental health through infertility to diabetes,

455
00:23:54,119 --> 00:23:56,880
Speaker 2: weight loss consequence. If it's not the whole point, it's

456
00:23:56,880 --> 00:23:57,879
Speaker 2: not a diet, you know.

457
00:23:58,080 --> 00:24:00,760
Speaker 1: Yeah. And it's a different shift in mindset really, because

458
00:24:01,440 --> 00:24:03,560
Speaker 1: you're saying that a lot of us are addicted to weight loss,

459
00:24:03,600 --> 00:24:06,240
Speaker 1: weight gain or something like that, and you're actually saying, well,

460
00:24:06,560 --> 00:24:08,840
Speaker 1: let's make it about energy, Let's make it about focus,

461
00:24:08,920 --> 00:24:09,680
Speaker 1: Let's make it about.

462
00:24:09,520 --> 00:24:10,439
Speaker 2: Make it about health.

463
00:24:10,680 --> 00:24:13,639
Speaker 1: Health. Yeah, yeah, which is which is which We just

464
00:24:13,640 --> 00:24:16,359
Speaker 1: haven't been trained to think that way, you know, we haven't.

465
00:24:16,359 --> 00:24:18,720
Speaker 1: Even I grew up always feeling like, oh, if I

466
00:24:18,760 --> 00:24:21,120
Speaker 1: didn't put on weight, then I must be healthy. And

467
00:24:21,160 --> 00:24:24,720
Speaker 1: that's such a I mean, it's such a rudimentary belief

468
00:24:24,760 --> 00:24:26,439
Speaker 1: around what health and well being is.

469
00:24:26,520 --> 00:24:29,920
Speaker 2: Absolutely, and it's shifting, you know, we're now understanding that's

470
00:24:29,920 --> 00:24:31,920
Speaker 2: not the way to go. We need to focus on health,

471
00:24:32,000 --> 00:24:32,959
Speaker 2: not body size.

472
00:24:33,119 --> 00:24:38,000
Speaker 1: Absolutely weight absolutely what should someone eat at three pm?

473
00:24:38,040 --> 00:24:42,120
Speaker 1: When they're tired. Because everyone has that post lunch you.

474
00:24:42,000 --> 00:24:46,879
Speaker 2: Know slump, they do, they do, but it actually can

475
00:24:46,920 --> 00:24:49,080
Speaker 2: go away if you study your glucose levels and if

476
00:24:49,080 --> 00:24:51,840
Speaker 2: you no longer have these spikes, you don't have to

477
00:24:51,920 --> 00:24:55,720
Speaker 2: feel that post meal slump anymore because generally that slump

478
00:24:55,760 --> 00:24:59,720
Speaker 2: comes from your glucose having spiked and now dropping, because

479
00:24:59,720 --> 00:25:02,439
Speaker 2: after every spike, there's a drop, and this drop can

480
00:25:02,480 --> 00:25:05,800
Speaker 2: make you feel really, really, really tired. So if you

481
00:25:05,880 --> 00:25:08,919
Speaker 2: feel those symptoms of the postmeal crash, the best thing

482
00:25:09,040 --> 00:25:11,359
Speaker 2: to do is to start with your breakfast, So have

483
00:25:11,440 --> 00:25:14,480
Speaker 2: a savory breakfast. Then the second thing I would recommend

484
00:25:14,720 --> 00:25:19,000
Speaker 2: is that at lunchtime, make sure that you start your

485
00:25:19,040 --> 00:25:23,719
Speaker 2: meals with a specific type of ingredient that is going

486
00:25:23,760 --> 00:25:27,000
Speaker 2: to help balance your glighost levels. And before I tell

487
00:25:27,040 --> 00:25:28,920
Speaker 2: you what that is, I want to tell you about

488
00:25:28,920 --> 00:25:34,359
Speaker 2: this amazing research study Jay So researchers looked at a

489
00:25:34,480 --> 00:25:40,480
Speaker 2: meal and they found that if participants ate the elements

490
00:25:40,520 --> 00:25:44,879
Speaker 2: of that meal in a specific order, they could reduce

491
00:25:44,920 --> 00:25:48,160
Speaker 2: the glucose spike of the meal by up to seventy

492
00:25:48,320 --> 00:25:49,359
Speaker 2: five percent.

493
00:25:50,080 --> 00:25:50,480
Speaker 1: Huge.

494
00:25:50,800 --> 00:25:54,840
Speaker 2: That's huge, without changing how much they're eating, without changing

495
00:25:55,040 --> 00:25:58,320
Speaker 2: what they're eating, overall just by changing the order. And

496
00:25:58,400 --> 00:26:01,360
Speaker 2: when I was in school, I remember biology teachers telling us, oh,

497
00:26:01,359 --> 00:26:03,040
Speaker 2: when you eat it all becomes a big soup in

498
00:26:03,080 --> 00:26:06,320
Speaker 2: your stomach, And so I thought, how is this possible?

499
00:26:06,400 --> 00:26:08,719
Speaker 2: How can the order in which you eat the elements

500
00:26:08,720 --> 00:26:12,119
Speaker 2: of meal have an impact? So the research is fantastic.

501
00:26:12,640 --> 00:26:16,720
Speaker 2: It turns out that when you start your meals with vegetables,

502
00:26:17,920 --> 00:26:20,719
Speaker 2: the fiber in the veggies, when you eat it first,

503
00:26:21,000 --> 00:26:24,320
Speaker 2: has time to coat your upper intestine and create a

504
00:26:24,359 --> 00:26:27,520
Speaker 2: sort of protective mesh okay, like a shield on the

505
00:26:27,640 --> 00:26:32,399
Speaker 2: walls of your intestine, and that shield then slows down

506
00:26:32,840 --> 00:26:35,840
Speaker 2: how quickly the rest of the meal is going to

507
00:26:36,080 --> 00:26:40,040
Speaker 2: access your bloodstream, how quickly the molecules from the rest

508
00:26:40,040 --> 00:26:41,800
Speaker 2: of the meal are going to make their way into

509
00:26:41,800 --> 00:26:46,320
Speaker 2: your bloodstream. And so veggies first is this very important hack?

510
00:26:46,920 --> 00:26:48,320
Speaker 2: Now the scientist.

511
00:26:48,720 --> 00:26:52,480
Speaker 1: Lost because you hated because cobs.

512
00:26:54,600 --> 00:26:56,560
Speaker 2: And you know, actually, so when you go to restaurants,

513
00:26:56,600 --> 00:26:58,359
Speaker 2: they often give your bread at the beginning of the meal,

514
00:26:59,000 --> 00:27:00,639
Speaker 2: and actually it's pretty small. So I think there's a

515
00:27:00,640 --> 00:27:04,000
Speaker 2: whole conspiracy here, because if you give people some bread

516
00:27:04,000 --> 00:27:06,399
Speaker 2: at the beginning of your meal, so you're super hungry,

517
00:27:06,440 --> 00:27:08,320
Speaker 2: you eat the bread. Bread is start, it turns to

518
00:27:08,320 --> 00:27:11,480
Speaker 2: glucose so very quickly you experience this glucose spike and

519
00:27:11,560 --> 00:27:14,960
Speaker 2: about ninety minutes later you're crashing. And that's when the

520
00:27:15,000 --> 00:27:17,200
Speaker 2: waiter comes over and is like, Hi, anybody would like

521
00:27:17,240 --> 00:27:20,200
Speaker 2: some dessert. And at that point you're feeling this intense

522
00:27:20,240 --> 00:27:22,800
Speaker 2: craving for sugar because of that glucose drop, So you're

523
00:27:22,800 --> 00:27:23,760
Speaker 2: going to order dessert.

524
00:27:24,760 --> 00:27:26,639
Speaker 1: That makes sense to me, I love.

525
00:27:28,520 --> 00:27:30,639
Speaker 2: But the best thing to do actually is to delay

526
00:27:30,680 --> 00:27:32,800
Speaker 2: that bread and first have your veggies and then have

527
00:27:32,880 --> 00:27:34,680
Speaker 2: your main dish and have the bread, you know, during

528
00:27:34,720 --> 00:27:37,359
Speaker 2: the main dish or after the main dish, and that

529
00:27:37,440 --> 00:27:39,640
Speaker 2: way you can still enjoy the bread, but the glucose

530
00:27:39,640 --> 00:27:42,080
Speaker 2: molecules are going to be protected by that fibermesh and

531
00:27:42,160 --> 00:27:44,119
Speaker 2: not going to create that big of a spike, so

532
00:27:44,200 --> 00:27:46,479
Speaker 2: you won't feel those craving and ninety minutes later you

533
00:27:46,560 --> 00:27:49,960
Speaker 2: won't feel the energy crash. So that's another super important hack.

534
00:27:50,280 --> 00:27:52,399
Speaker 2: And if you do nothing else, just at your next

535
00:27:52,440 --> 00:27:56,879
Speaker 2: meal eat what you would normally eat. Just add a

536
00:27:56,920 --> 00:27:59,879
Speaker 2: plate of vegetables to the beginning of your meal, and

537
00:28:00,119 --> 00:28:02,760
Speaker 2: it can be three baby carrots, it can be some

538
00:28:02,800 --> 00:28:06,119
Speaker 2: beautiful roasted cauliflower with tahini or whatever. It can be

539
00:28:06,160 --> 00:28:09,000
Speaker 2: some salad, it can be any sort of veggies you

540
00:28:09,000 --> 00:28:11,359
Speaker 2: have in your fridge, and tomatoes count as well, and

541
00:28:11,400 --> 00:28:15,040
Speaker 2: you'll see how different you feel after the meal. No crash,

542
00:28:15,160 --> 00:28:17,639
Speaker 2: no cravings, and you know you're also helping your body

543
00:28:17,680 --> 00:28:22,360
Speaker 2: become healthier from within. And interestingly, Jay, this hack actually

544
00:28:22,800 --> 00:28:26,359
Speaker 2: has a lot of parallels in cultural habits. So you know,

545
00:28:26,400 --> 00:28:29,199
Speaker 2: I'm French and in France we have this tradition of

546
00:28:29,320 --> 00:28:32,320
Speaker 2: kuditi at the beginning of a meal, which is raw veggies.

547
00:28:33,119 --> 00:28:38,080
Speaker 2: In Italy they have antipasti, which is generally vegetables at

548
00:28:38,080 --> 00:28:40,479
Speaker 2: the beginning of the meal. In the Middle East you

549
00:28:40,640 --> 00:28:43,520
Speaker 2: usually start your meals with herbs eaten by the bunch.

550
00:28:44,840 --> 00:28:48,440
Speaker 2: So none of the stuff I'm talking about is that revolutionary.

551
00:28:48,680 --> 00:28:51,400
Speaker 2: It's kind of common sense. But we've lost touch with

552
00:28:51,440 --> 00:28:54,080
Speaker 2: these traditions and now we understand the science behind them,

553
00:28:54,080 --> 00:28:55,480
Speaker 2: so I want to bring them back.

554
00:28:55,680 --> 00:28:58,120
Speaker 1: Yeah, that's spectacular. There was a study you were about

555
00:28:58,120 --> 00:29:00,520
Speaker 1: to quote and then I cut you off. I don't

556
00:29:00,560 --> 00:29:02,520
Speaker 1: know you were about to say, and the study says,

557
00:29:02,760 --> 00:29:05,560
Speaker 1: and then I said, I used to eat my vegetables lost.

558
00:29:05,320 --> 00:29:08,440
Speaker 2: I think I was just talking about the food order,

559
00:29:08,640 --> 00:29:12,360
Speaker 2: so seventy five percent, and so ideally, from a scientific standpoint,

560
00:29:12,440 --> 00:29:14,960
Speaker 2: you would always start your meals with the veggies, then

561
00:29:15,000 --> 00:29:18,120
Speaker 2: the proteins and the fats, and then the carbs last,

562
00:29:18,240 --> 00:29:21,240
Speaker 2: the starches and sugars last. Now you know that's a

563
00:29:21,280 --> 00:29:23,840
Speaker 2: scientific theory, and if you want to decompose your meal

564
00:29:23,880 --> 00:29:26,520
Speaker 2: and do that specific order, you can. But I think

565
00:29:26,800 --> 00:29:29,600
Speaker 2: from this science we can just extract the most important

566
00:29:29,640 --> 00:29:33,360
Speaker 2: piece of information, which is veggies first and the carbs

567
00:29:33,400 --> 00:29:35,440
Speaker 2: towards the end of the meal to reduce the spike.

568
00:29:36,160 --> 00:29:38,880
Speaker 1: I think that's so practical. All of us can at

569
00:29:38,960 --> 00:29:42,080
Speaker 1: least do that with whatever's on our plates. And if

570
00:29:42,080 --> 00:29:44,320
Speaker 1: we can just make that shift today, we're going to

571
00:29:44,400 --> 00:29:46,360
Speaker 1: start to see the benefit and that will hopefully push

572
00:29:46,400 --> 00:29:47,840
Speaker 1: us in that direction exactly.

573
00:29:47,960 --> 00:29:52,120
Speaker 2: And then naturally you crave less sugar and you feel better.

574
00:29:52,160 --> 00:29:53,880
Speaker 2: And it's these small tweaks and you don't have to

575
00:29:53,920 --> 00:29:56,719
Speaker 2: cut out foods. We're not talking about restricting how much

576
00:29:56,720 --> 00:29:59,200
Speaker 2: you're eating. I'm actually telling you to add food to

577
00:29:59,400 --> 00:30:01,840
Speaker 2: your meal and that is going to improve your health.

578
00:30:01,880 --> 00:30:05,200
Speaker 2: So veggie's first. That's another very key hack that I

579
00:30:05,240 --> 00:30:06,360
Speaker 2: recommend people try out.

580
00:30:07,120 --> 00:30:10,680
Speaker 1: How off is the recommended daily amount of grams of

581
00:30:10,720 --> 00:30:13,960
Speaker 1: sugar on any given packages? Right, so, if you look

582
00:30:14,000 --> 00:30:16,720
Speaker 1: at any processed food or any package food, it will

583
00:30:16,760 --> 00:30:21,040
Speaker 1: say this is thirty percent of your daily amount. How

584
00:30:21,080 --> 00:30:22,400
Speaker 1: wrong is the daily amount?

585
00:30:22,680 --> 00:30:26,880
Speaker 2: Well, so, the American Heart Association recommends no more than

586
00:30:27,080 --> 00:30:30,240
Speaker 2: twenty five grams of added sugar I think for women

587
00:30:30,280 --> 00:30:33,000
Speaker 2: and fifty grams for men something like that. But we

588
00:30:33,000 --> 00:30:35,640
Speaker 2: don't need any of this sugar. We don't need to

589
00:30:35,680 --> 00:30:38,160
Speaker 2: eat any sweet stuff at all. Your body does not

590
00:30:38,480 --> 00:30:41,760
Speaker 2: need sugar to live. So that is an upper limit,

591
00:30:42,160 --> 00:30:44,320
Speaker 2: if you will. Yeah, that's an upper limit.

592
00:30:44,520 --> 00:30:46,600
Speaker 1: We're seeing as the basic reviment.

593
00:30:46,640 --> 00:30:50,160
Speaker 2: It's like saying, I don't know three cigarettes are allowed

594
00:30:50,160 --> 00:30:52,600
Speaker 2: to day. It's like it doesn't mean you should smoke cigarettes.

595
00:30:52,640 --> 00:30:55,000
Speaker 2: It means like that's the upper limit after which real

596
00:30:55,040 --> 00:30:59,160
Speaker 2: problems start happening. But it's better to have zero. But then,

597
00:30:59,360 --> 00:31:03,080
Speaker 2: what these recommendations don't take into account is when are

598
00:31:03,120 --> 00:31:05,440
Speaker 2: you eating the sugar. Is it first thing in the morning,

599
00:31:05,880 --> 00:31:09,200
Speaker 2: So you're increasing inflammation, brain fog, increasing risk of diabetes,

600
00:31:09,280 --> 00:31:13,320
Speaker 2: hurting your miritochondria, having cravings, aging faster, or is it

601
00:31:13,640 --> 00:31:16,440
Speaker 2: after a lunch that had fiber at the beginning of

602
00:31:16,440 --> 00:31:18,640
Speaker 2: a meal, where the impact is going to be way

603
00:31:18,720 --> 00:31:23,200
Speaker 2: less hardcore on your health. So if you just keep

604
00:31:23,240 --> 00:31:25,040
Speaker 2: eating the same amount of sugar as you're eating, but

605
00:31:25,080 --> 00:31:27,960
Speaker 2: you just change when you're eating it, that's the first step,

606
00:31:28,080 --> 00:31:30,120
Speaker 2: you're already going to see a big impact in your health.

607
00:31:30,880 --> 00:31:33,080
Speaker 1: And then second step could be reducing.

608
00:31:32,760 --> 00:31:35,760
Speaker 2: Amounts for sure, and naturally, because you're not creating that

609
00:31:35,880 --> 00:31:39,440
Speaker 2: cycle of addiction, you're going to have fewer cravings for

610
00:31:39,440 --> 00:31:42,520
Speaker 2: their sugar. Anyway. Yeah, there's this other really cool study

611
00:31:42,520 --> 00:31:46,080
Speaker 2: I want to tell you about. So scientists put participants

612
00:31:46,120 --> 00:31:49,360
Speaker 2: in an fMRI scanner, you know those big donuts scanners. Okay,

613
00:31:49,400 --> 00:31:52,480
Speaker 2: So they were looking at their brain activity. And as

614
00:31:52,480 --> 00:31:55,120
Speaker 2: the participants were in the scanner, there was a screen

615
00:31:55,160 --> 00:31:58,800
Speaker 2: in front of their eyes, and the screen showed images

616
00:31:58,840 --> 00:32:04,360
Speaker 2: of food chocolate, cake, donut, broccoli, burger, et cetera. And

617
00:32:04,400 --> 00:32:07,800
Speaker 2: the scientists asked the participants to rate how much they

618
00:32:07,840 --> 00:32:10,080
Speaker 2: wanted to eat that food from one to ten. Okay,

619
00:32:10,120 --> 00:32:11,680
Speaker 2: like one is like I don't care, ten is like

620
00:32:11,720 --> 00:32:14,840
Speaker 2: I want to eat this right now. And the participants

621
00:32:14,880 --> 00:32:16,640
Speaker 2: were hooked up to a machine that was measuring their

622
00:32:16,640 --> 00:32:19,720
Speaker 2: glucos levels in real time, and this is what the

623
00:32:19,720 --> 00:32:24,600
Speaker 2: scientists found. They found that when people's glucose levels were steady,

624
00:32:24,680 --> 00:32:27,880
Speaker 2: they were rating all the foods like fiveish burger, five

625
00:32:28,040 --> 00:32:32,320
Speaker 2: ish broccoli, fiveish, so you know, no particular cravings. But

626
00:32:32,480 --> 00:32:37,200
Speaker 2: then when the participants glucos levels were dropping, two things happened.

627
00:32:37,880 --> 00:32:41,800
Speaker 2: First thing, on the brain scan, the craving center was activating,

628
00:32:42,240 --> 00:32:45,640
Speaker 2: and second thing, they started rating all of the sweet

629
00:32:45,680 --> 00:32:49,240
Speaker 2: foods really highly okay. And that just goes to show

630
00:32:49,280 --> 00:32:53,560
Speaker 2: that you cannot control these cravings. They come from a

631
00:32:53,600 --> 00:32:56,880
Speaker 2: deep part of your brain that goes onto alert mode

632
00:32:56,920 --> 00:32:59,120
Speaker 2: when your glucose levels are crashing, because it is a

633
00:32:59,200 --> 00:33:02,520
Speaker 2: dangerous thing for the right Your body doesn't know that

634
00:33:02,520 --> 00:33:04,720
Speaker 2: that crash came from a spike. Because you just ate

635
00:33:04,760 --> 00:33:10,400
Speaker 2: fifteen donuts, your body thinks it's low on energy. And

636
00:33:10,440 --> 00:33:12,440
Speaker 2: so all this to say that as you study your

637
00:33:12,440 --> 00:33:15,520
Speaker 2: glucose levels, this craving center will activate less and less,

638
00:33:15,680 --> 00:33:19,360
Speaker 2: so naturally you're not going to want to eat as

639
00:33:19,400 --> 00:33:22,680
Speaker 2: much sugar, and you're going to switch from a situation

640
00:33:22,800 --> 00:33:26,240
Speaker 2: in which you were controlled by those cravings to a

641
00:33:26,320 --> 00:33:29,560
Speaker 2: situation in which you'll eat the sugar you really like

642
00:33:30,320 --> 00:33:34,440
Speaker 2: for pleasure, for enjoyment, without feeling controlled. So instead of

643
00:33:34,480 --> 00:33:37,360
Speaker 2: feeling like, oh my god, I need to eat something

644
00:33:37,360 --> 00:33:40,120
Speaker 2: sweet right now, give me anything, any chocolate bar, it's

645
00:33:40,120 --> 00:33:43,200
Speaker 2: more like, hmm, you know what, tomorrow, I want to

646
00:33:43,240 --> 00:33:45,960
Speaker 2: go to my favorite bakery and get my favorite pastry,

647
00:33:46,520 --> 00:33:50,080
Speaker 2: you know, from a sense of like agency and strength

648
00:33:50,200 --> 00:33:54,280
Speaker 2: and boundaries versus being a victim to that sugar addiction.

649
00:33:54,560 --> 00:33:59,240
Speaker 1: Yeah, you can have that delayed gratification. Exactly, Yeah, exactly, No,

650
00:33:59,360 --> 00:34:01,960
Speaker 1: that's huge. I mean two things that really helped me

651
00:34:02,240 --> 00:34:05,200
Speaker 1: with this. And I notice when I'm weaker, and this

652
00:34:05,280 --> 00:34:08,279
Speaker 1: obviously happens with the amount of travel I do, and

653
00:34:08,719 --> 00:34:13,880
Speaker 1: I totally notice how that impacts my desire for more sugar.

654
00:34:13,960 --> 00:34:16,279
Speaker 1: And I found that one of the biggest commitments I

655
00:34:16,280 --> 00:34:19,560
Speaker 1: had to make was eating my meals on time every day,

656
00:34:20,080 --> 00:34:22,200
Speaker 1: and that started to reduce cravings. So when I was

657
00:34:22,239 --> 00:34:24,760
Speaker 1: having breakfast at a certain time, lunch at a certain time,

658
00:34:25,000 --> 00:34:27,520
Speaker 1: and dinner at a certain time, I found myself having

659
00:34:27,600 --> 00:34:30,520
Speaker 1: less cravings and filling the gaps with less sugar. When

660
00:34:30,520 --> 00:34:33,360
Speaker 1: I was missing breakfast, so I was missing lunch, and

661
00:34:33,400 --> 00:34:34,920
Speaker 1: then I was trying to make up for it, then

662
00:34:34,920 --> 00:34:37,680
Speaker 1: I'd be willing to take anything as you're saying. And

663
00:34:37,719 --> 00:34:39,720
Speaker 1: the second thing I found was when I had poor sleep,

664
00:34:40,480 --> 00:34:43,200
Speaker 1: I was sleeping badly or I wasn't sleeping enough, I

665
00:34:43,200 --> 00:34:46,120
Speaker 1: would wake up craving sugar to want to get me

666
00:34:46,200 --> 00:34:49,200
Speaker 1: to the next meal, and then naturally I'm going to

667
00:34:49,239 --> 00:34:51,120
Speaker 1: have all these things that aren't great for me because

668
00:34:51,120 --> 00:34:53,359
Speaker 1: I just haven't slept well. And I found that those

669
00:34:53,360 --> 00:34:56,040
Speaker 1: two things had a massive impact. But how is what

670
00:34:56,160 --> 00:34:58,879
Speaker 1: you're saying having an impact on the other way? I'm

671
00:34:58,880 --> 00:35:02,200
Speaker 1: taking how these lifestyle choice is impact my glucose cravings,

672
00:35:02,280 --> 00:35:04,439
Speaker 1: but how are our glucose levels impacted us?

673
00:35:04,480 --> 00:35:08,040
Speaker 2: For example sleep, So sleep and glucose are go hand

674
00:35:08,080 --> 00:35:10,040
Speaker 2: in hand. And so what you're describing is if you

675
00:35:10,080 --> 00:35:12,440
Speaker 2: wake up and you haven't slept well, you have more cravings.

676
00:35:12,920 --> 00:35:15,440
Speaker 2: And you know what else happens, which is kind of unfortunate,

677
00:35:15,520 --> 00:35:19,000
Speaker 2: is that when your body is tired, it cannot regulate

678
00:35:19,040 --> 00:35:21,600
Speaker 2: your glucose levels as well. So anything you eat will

679
00:35:21,640 --> 00:35:24,799
Speaker 2: create a bigger glucose spike. So, for example, if you

680
00:35:24,840 --> 00:35:27,360
Speaker 2: have that cake on a day when you're rested versus

681
00:35:27,360 --> 00:35:30,719
Speaker 2: a day when you're super exhausted. The exhausted day, the

682
00:35:30,760 --> 00:35:33,200
Speaker 2: cake will make a bigger spike. You're eating the same cake,

683
00:35:33,600 --> 00:35:36,720
Speaker 2: but it's creating a bigger spike, therefore a bigger crash,

684
00:35:36,800 --> 00:35:40,480
Speaker 2: therefore more cravings. And so when we're tired, we tend

685
00:35:40,520 --> 00:35:42,360
Speaker 2: to crave more sweet foods, and that that makes a

686
00:35:42,360 --> 00:35:45,480
Speaker 2: bigger spike and a bigger drop. And then in turn,

687
00:35:46,160 --> 00:35:49,280
Speaker 2: being on a glucose roller coaster also makes your sleep

688
00:35:49,320 --> 00:35:52,799
Speaker 2: that night worse, not as deep, not as restorative, So

689
00:35:52,880 --> 00:35:56,920
Speaker 2: you start this vicious cycle. Okay, here's what to do

690
00:35:56,960 --> 00:35:59,359
Speaker 2: to break the cycle. First of all, use the hacks

691
00:35:59,400 --> 00:36:01,960
Speaker 2: when you wake up, so if you're tired, have a

692
00:36:02,000 --> 00:36:06,000
Speaker 2: savory breakfast. Second thing to sort of reset your glucose

693
00:36:06,080 --> 00:36:09,920
Speaker 2: balance is to exercise, even just five minutes. So next

694
00:36:09,960 --> 00:36:12,240
Speaker 2: time you wake up and you're tired, to five minutes

695
00:36:12,280 --> 00:36:15,000
Speaker 2: of jumping jacks. Put on a YouTube video five minutes.

696
00:36:15,080 --> 00:36:18,480
Speaker 2: You know, exercise, anything that's going to get your muscles

697
00:36:18,520 --> 00:36:21,080
Speaker 2: working is going to help you manage your glucose levels

698
00:36:21,239 --> 00:36:24,920
Speaker 2: better that day. And then as you study your glucos levels,

699
00:36:24,920 --> 00:36:28,080
Speaker 2: you will notice you will sleep better. And often people

700
00:36:28,080 --> 00:36:29,600
Speaker 2: will tell me that they used to wake up in

701
00:36:29,640 --> 00:36:32,640
Speaker 2: the middle of the night with a pounding heart. You know,

702
00:36:32,840 --> 00:36:36,160
Speaker 2: sweats that can be because your glucose levels are crashing

703
00:36:36,239 --> 00:36:37,040
Speaker 2: as you're sleeping.

704
00:36:37,239 --> 00:36:37,479
Speaker 1: Wow.

705
00:36:37,600 --> 00:36:40,680
Speaker 2: Yeah, And that's why in my study, so many people

706
00:36:40,719 --> 00:36:43,799
Speaker 2: improve their sleep, not by taking sleeping pills, not by

707
00:36:43,880 --> 00:36:47,279
Speaker 2: changing what's happening in their bedroom, just by changing how

708
00:36:47,320 --> 00:36:50,640
Speaker 2: they're eating. Everything is connected, Jay, You cannot just look

709
00:36:50,680 --> 00:36:54,760
Speaker 2: at one thing in isolation. When you improve your glucose levels,

710
00:36:55,000 --> 00:36:58,680
Speaker 2: so many systems in your body improve. It's remarkable. So

711
00:36:58,719 --> 00:37:01,640
Speaker 2: you might be entering this because you want less inflammation

712
00:37:01,680 --> 00:37:05,120
Speaker 2: or few cravings. But then what happens is you realize, oh,

713
00:37:05,320 --> 00:37:08,440
Speaker 2: my skin is better, Oh I sleep better, Oh my

714
00:37:08,560 --> 00:37:11,160
Speaker 2: mood has improved. You know all these amazing side effects.

715
00:37:11,160 --> 00:37:12,240
Speaker 2: It's really beautiful to watch.

716
00:37:12,360 --> 00:37:15,440
Speaker 1: Yeah, you mentioned mood there. What's the connection between blood

717
00:37:15,440 --> 00:37:19,040
Speaker 1: sugar levels and mental health? Because I think again, even

718
00:37:19,080 --> 00:37:22,200
Speaker 1: though we are making those connections now, I think often

719
00:37:22,239 --> 00:37:25,440
Speaker 1: we don't recognize how correlated our diet on mental health live.

720
00:37:25,800 --> 00:37:27,840
Speaker 2: That's the reason I got into this in the first place.

721
00:37:28,080 --> 00:37:30,440
Speaker 2: So when I was a teenager, I had an accident.

722
00:37:30,480 --> 00:37:33,719
Speaker 2: I broke my back jumping off a waterfall, had very

723
00:37:33,719 --> 00:37:36,120
Speaker 2: intense surgery. I have lots of metal in my back now,

724
00:37:36,800 --> 00:37:39,239
Speaker 2: and physically I was fine, because you recover fast when

725
00:37:39,280 --> 00:37:42,000
Speaker 2: you're that young. But then my mental health started going

726
00:37:42,320 --> 00:37:48,000
Speaker 2: really down the drain so anxiety, depression, depersonalization. I felt

727
00:37:48,080 --> 00:37:51,600
Speaker 2: like my brain was completely broken. I didn't feel like

728
00:37:51,600 --> 00:37:55,080
Speaker 2: myself anymore, and I went on a journey to try

729
00:37:55,080 --> 00:37:59,279
Speaker 2: to understand how to get better, and that's what got

730
00:37:59,360 --> 00:38:02,879
Speaker 2: me study biochemistry. That's what got me into genetics. And

731
00:38:03,000 --> 00:38:07,400
Speaker 2: then almost ten years after my accident, ten years of darkness,

732
00:38:08,080 --> 00:38:11,920
Speaker 2: I finally had my first clue. I was part of

733
00:38:11,960 --> 00:38:15,319
Speaker 2: a pilot experiment and during it I could wear a

734
00:38:15,320 --> 00:38:19,200
Speaker 2: glucose monitor and I saw jay that the days where

735
00:38:19,239 --> 00:38:22,840
Speaker 2: my glucos levels were spiking and dropping a lot, my

736
00:38:22,920 --> 00:38:26,360
Speaker 2: mental health was worse, and the days where mygnicos levels

737
00:38:26,360 --> 00:38:30,040
Speaker 2: were steady, my mental health was so much better. And

738
00:38:30,160 --> 00:38:33,880
Speaker 2: this changed everything for me because I had been completely

739
00:38:33,960 --> 00:38:36,880
Speaker 2: lost for the better part of a decade trying to

740
00:38:36,960 --> 00:38:39,279
Speaker 2: understand what the heck I could do to improve my

741
00:38:39,280 --> 00:38:42,000
Speaker 2: mental health. And I was lost, let me tell you,

742
00:38:42,239 --> 00:38:44,880
Speaker 2: And nobody said, oh, you should look at your lifestyle.

743
00:38:45,360 --> 00:38:48,520
Speaker 2: But in that moment, I remember that day, I was

744
00:38:49,200 --> 00:38:51,960
Speaker 2: feeling one of these episodes come on of deep personalization,

745
00:38:52,120 --> 00:38:55,400
Speaker 2: which is this horrible mix of brain fog, feeling like

746
00:38:55,440 --> 00:38:57,840
Speaker 2: a stranger in your own body. I mean, it's terrible.

747
00:38:58,440 --> 00:39:00,799
Speaker 2: And I scanned my glucos monitor and I see one

748
00:39:00,840 --> 00:39:03,960
Speaker 2: of the biggest glucose spikes I had ever seen, and

749
00:39:04,040 --> 00:39:05,960
Speaker 2: so I started putting two and two together. I said,

750
00:39:05,960 --> 00:39:09,240
Speaker 2: wait a minute, is it possible that this glucose spike

751
00:39:09,560 --> 00:39:13,560
Speaker 2: is actually causing this episode anyway? So that opened the

752
00:39:13,680 --> 00:39:16,799
Speaker 2: gates really wide tree it. I was like, wow, this

753
00:39:16,840 --> 00:39:19,439
Speaker 2: is fascinating, and I started doing all the research I could,

754
00:39:19,480 --> 00:39:22,680
Speaker 2: and I saw that I wasn't alone, that most people

755
00:39:22,840 --> 00:39:25,839
Speaker 2: experience glucose spikes on a daily basis, even if they

756
00:39:25,880 --> 00:39:29,319
Speaker 2: don't have diabetes, and that these spikes are correlated to

757
00:39:29,440 --> 00:39:32,480
Speaker 2: all the things we spoke about and to mental health.

758
00:39:33,239 --> 00:39:35,960
Speaker 2: So as I started managing my glucose levels, my mental

759
00:39:35,960 --> 00:39:40,480
Speaker 2: health started improving. And so what's the connection. Well, the

760
00:39:40,520 --> 00:39:45,279
Speaker 2: cells in your brain also use glucose for energy, and

761
00:39:45,360 --> 00:39:47,560
Speaker 2: so you know those three things I talked about, the

762
00:39:47,600 --> 00:39:52,680
Speaker 2: mitochondrial damage, the glycation, the inflammation, the insulin. Your brain

763
00:39:52,760 --> 00:39:57,479
Speaker 2: cells also feel these consequences of spikes, and we don't

764
00:39:57,680 --> 00:40:01,080
Speaker 2: fully understand how the brain works, but we do understand

765
00:40:01,080 --> 00:40:03,640
Speaker 2: that when these things happen in the brain, it's not good.

766
00:40:05,160 --> 00:40:08,480
Speaker 2: We also know that glucos spikes impact tyroscene levels, and

767
00:40:08,520 --> 00:40:12,279
Speaker 2: tyroscene is an important molecule that regulates our mood. Oh

768
00:40:12,320 --> 00:40:13,840
Speaker 2: and tell you about another really fun study.

769
00:40:14,400 --> 00:40:16,280
Speaker 1: Okay, yeah, please, fascinating.

770
00:40:16,360 --> 00:40:19,120
Speaker 2: So blessed these scientists. They're so amazing. Okay, so let

771
00:40:19,160 --> 00:40:22,680
Speaker 2: me tell you what this study is. So, scientists recruited

772
00:40:23,080 --> 00:40:28,360
Speaker 2: two hundred married couples. They gave each person the couple

773
00:40:28,880 --> 00:40:31,880
Speaker 2: a voodoo doll representing their spouse.

774
00:40:32,200 --> 00:40:33,120
Speaker 1: Wow, I know.

775
00:40:33,320 --> 00:40:37,719
Speaker 2: They told the married people to please, over the next

776
00:40:37,760 --> 00:40:41,320
Speaker 2: six weeks, put a pin in the voodoo doll every

777
00:40:41,360 --> 00:40:45,000
Speaker 2: time your spouse annoys you. And then at the end

778
00:40:45,040 --> 00:40:47,360
Speaker 2: of the six weeks, the scientists got all the voodoo

779
00:40:47,360 --> 00:40:50,000
Speaker 2: dolls back with all the pins in them, and they

780
00:40:50,080 --> 00:40:54,080
Speaker 2: measured the participants glucose levels. They found that the people

781
00:40:54,120 --> 00:40:58,200
Speaker 2: who had the most irregular glucose levels had put the

782
00:40:58,239 --> 00:41:01,680
Speaker 2: most pins in the voodoo doll representing their spouse, and

783
00:41:01,719 --> 00:41:05,520
Speaker 2: that's where the tyrosine hypothesis started coming up. They saw

784
00:41:06,120 --> 00:41:09,239
Speaker 2: that being on a glucos roller coaster can impact how

785
00:41:09,280 --> 00:41:12,319
Speaker 2: irritable you are, how you see those around you, how

786
00:41:12,520 --> 00:41:15,759
Speaker 2: nice you are, how triggered you are by your spouse.

787
00:41:16,560 --> 00:41:20,000
Speaker 2: So if you ever feel irritated agitated, like, oh so

788
00:41:20,080 --> 00:41:23,799
Speaker 2: annoying person, hit them, Well, maybe your glucos levels have

789
00:41:23,880 --> 00:41:26,239
Speaker 2: something to do with it. So, whether you're trying to

790
00:41:26,280 --> 00:41:31,960
Speaker 2: improve irritability, hangriness, mental health, anxiety, depression, whatever, managing your

791
00:41:32,000 --> 00:41:36,319
Speaker 2: glucos levels again is a key foundation in the house

792
00:41:36,360 --> 00:41:38,839
Speaker 2: of your health. Yeah, And for me, like it wasn't

793
00:41:38,880 --> 00:41:41,279
Speaker 2: everything right after I manage my glucose levels, I had

794
00:41:41,320 --> 00:41:44,160
Speaker 2: to go to therapy, do emdr, do lots of other stuff,

795
00:41:44,680 --> 00:41:48,839
Speaker 2: but it gave me a foundation that was so necessary

796
00:41:49,000 --> 00:41:49,920
Speaker 2: as that first step.

797
00:41:50,160 --> 00:41:52,440
Speaker 1: Yeah, well, I think what you're laying up there for us,

798
00:41:52,480 --> 00:41:54,840
Speaker 1: and that's definitely what I've discovered in my own journey

799
00:41:54,880 --> 00:41:57,719
Speaker 1: of mental health and well being is just that you're

800
00:41:57,760 --> 00:42:00,160
Speaker 1: just making it harder for yourself when you're not using

801
00:42:00,280 --> 00:42:03,759
Speaker 1: everything at your disposal. And I was definitely someone who

802
00:42:03,800 --> 00:42:07,759
Speaker 1: had used mindfulness and meditation in order to master the mind,

803
00:42:07,800 --> 00:42:10,520
Speaker 1: but I didn't realize how hard that was when your

804
00:42:10,520 --> 00:42:13,400
Speaker 1: body was slowing you down. And actually, if your body

805
00:42:13,440 --> 00:42:16,640
Speaker 1: was with you, the kind of revelations and breakthroughs you

806
00:42:16,640 --> 00:42:19,799
Speaker 1: could have were limitless. But when your body wasn't with you,

807
00:42:19,920 --> 00:42:22,040
Speaker 1: or for some people, when their mind's not with their body,

808
00:42:22,800 --> 00:42:25,600
Speaker 1: it slows you down and it makes everything so much harder.

809
00:42:25,760 --> 00:42:27,640
Speaker 1: And I couldn't recommend that more to people. Like if

810
00:42:27,640 --> 00:42:30,560
Speaker 1: you're someone who loves meditating and you love mindfulness, but

811
00:42:30,600 --> 00:42:32,120
Speaker 1: you're not taking care of your body and you're not

812
00:42:32,160 --> 00:42:34,719
Speaker 1: looking at your gluecost levels or your sleep, take a

813
00:42:34,719 --> 00:42:36,200
Speaker 1: look at it. It's only going to make you a

814
00:42:36,200 --> 00:42:38,680
Speaker 1: better meditator. And if you're the other way around, where

815
00:42:38,719 --> 00:42:40,520
Speaker 1: you're like Jay this, you know, the physical stuff for

816
00:42:40,560 --> 00:42:43,560
Speaker 1: me is easy. I feel really fit and healthy. It's

817
00:42:43,560 --> 00:42:45,880
Speaker 1: really important to add the other side as well, because

818
00:42:45,920 --> 00:42:47,800
Speaker 1: you have no idea how good you can feel.

819
00:42:47,880 --> 00:42:50,680
Speaker 2: It's all connected. And to give you another example, I've

820
00:42:50,680 --> 00:42:54,200
Speaker 2: been recently BRILLIANTO weightlifting, so it feels really good. My

821
00:42:54,239 --> 00:42:58,280
Speaker 2: body feels strong, and I've noticed also my mental resilience

822
00:42:58,360 --> 00:43:02,160
Speaker 2: has improved as my physical resilience has improved, so I'm

823
00:43:02,200 --> 00:43:04,920
Speaker 2: able to manage stress better. I feel stronger, and that's

824
00:43:04,960 --> 00:43:08,080
Speaker 2: because you train your nervous system. Your body and your

825
00:43:08,080 --> 00:43:11,040
Speaker 2: brain all connected by your nervous system. Right, and so

826
00:43:11,120 --> 00:43:14,520
Speaker 2: when you improve your physical health, your nervous system improves

827
00:43:14,520 --> 00:43:17,480
Speaker 2: and your mental health improves as well. It's all connected.

828
00:43:17,600 --> 00:43:22,160
Speaker 1: Absolutely. Is there a more ideal food before or after workouts?

829
00:43:22,440 --> 00:43:23,120
Speaker 2: Oh? Great question.

830
00:43:23,239 --> 00:43:23,439
Speaker 1: Yeah.

831
00:43:23,480 --> 00:43:26,640
Speaker 2: So this actually brings me to another hack, which is

832
00:43:26,640 --> 00:43:31,080
Speaker 2: the hack about movement. So as your muscles contract and

833
00:43:31,120 --> 00:43:34,160
Speaker 2: as your exercise or even as you're just walking, your

834
00:43:34,200 --> 00:43:37,399
Speaker 2: muscles are burning glucose for energy, and we can use

835
00:43:37,440 --> 00:43:40,440
Speaker 2: this information to our advantage. So the hack I recommend

836
00:43:40,640 --> 00:43:43,359
Speaker 2: is after eating one of your meals a day, After

837
00:43:43,400 --> 00:43:45,520
Speaker 2: one of your meals a day, use your muscles for

838
00:43:45,560 --> 00:43:48,880
Speaker 2: ten minutes, go for a walk, play with your dog.

839
00:43:49,680 --> 00:43:52,120
Speaker 2: Tidy your apartment. I'm a very messy person, so I

840
00:43:52,120 --> 00:43:54,600
Speaker 2: do that one a lot. To tidy your apartment, do

841
00:43:54,719 --> 00:43:56,920
Speaker 2: some cap phrases. If you're at your desk at work,

842
00:43:57,280 --> 00:43:59,560
Speaker 2: why not go to the gym, you know, go weightlift.

843
00:43:59,600 --> 00:44:01,320
Speaker 2: Because you do this, your muscles are going to be

844
00:44:01,440 --> 00:44:04,440
Speaker 2: using some of the glucose from the meal you just ate.

845
00:44:05,520 --> 00:44:08,839
Speaker 2: And if you're an athlete and you're doing some very

846
00:44:08,840 --> 00:44:11,680
Speaker 2: intense exercise, your body's going to use up most of

847
00:44:11,719 --> 00:44:15,520
Speaker 2: the glucose from whatever you eat. So the more you exercise,

848
00:44:16,120 --> 00:44:19,000
Speaker 2: the more you can eat glucose before or even after

849
00:44:19,160 --> 00:44:23,440
Speaker 2: actually and your experience much less of a spike. So

850
00:44:24,120 --> 00:44:25,919
Speaker 2: if you want to eat a cookie or chocolate cake

851
00:44:26,080 --> 00:44:28,359
Speaker 2: before or after workout, is actually a pretty good time

852
00:44:28,400 --> 00:44:30,440
Speaker 2: to do it. That way, a lot of the glucos

853
00:44:30,480 --> 00:44:32,479
Speaker 2: will go to your muscles instead of causing a spike.

854
00:44:32,640 --> 00:44:34,360
Speaker 1: That's what I've been trying to do. So the reason

855
00:44:34,360 --> 00:44:36,120
Speaker 1: I'm asking is for myself. One of the things I

856
00:44:36,160 --> 00:44:39,160
Speaker 1: struggle with is usually I'll wake up, I'll meditate in

857
00:44:39,239 --> 00:44:42,120
Speaker 1: the morning, and then I'll drink a tea or something

858
00:44:42,239 --> 00:44:45,560
Speaker 1: like that, like a warm elbow tea, and then I'll

859
00:44:45,600 --> 00:44:47,439
Speaker 1: go on a hike or I'll go and work out

860
00:44:47,880 --> 00:44:50,000
Speaker 1: because I've never really found what to eat before my

861
00:44:50,080 --> 00:44:51,799
Speaker 1: workout that's great for me. And then when I come back,

862
00:44:51,800 --> 00:44:55,080
Speaker 1: I'll eat breakfast. I'll have my savory breakfast, and I

863
00:44:55,120 --> 00:44:57,840
Speaker 1: feel good and everything feels fine, But I often wonder

864
00:44:58,239 --> 00:45:01,040
Speaker 1: could I be doing something better before I go out

865
00:45:01,080 --> 00:45:04,320
Speaker 1: on my hike, which can be like it'll be thirty

866
00:45:04,360 --> 00:45:07,040
Speaker 1: minutes normal and then thirty minutes intense incline.

867
00:45:07,120 --> 00:45:09,960
Speaker 2: If you do eat something before going working out, maybe

868
00:45:09,960 --> 00:45:12,040
Speaker 2: a banana, or something. Do you feel like you're able

869
00:45:12,120 --> 00:45:13,880
Speaker 2: to work out better? Do you feel like you have

870
00:45:13,960 --> 00:45:15,920
Speaker 2: more energy, more explosivity.

871
00:45:16,440 --> 00:45:18,880
Speaker 1: That's a great question. I think i'd have to monitor

872
00:45:18,920 --> 00:45:22,600
Speaker 1: that to give you like an honest answer, and I

873
00:45:22,600 --> 00:45:25,480
Speaker 1: would say that in the past, I've tested things like dates,

874
00:45:25,560 --> 00:45:26,520
Speaker 1: but then I was worried that.

875
00:45:26,400 --> 00:45:28,400
Speaker 2: That was going to spike very high instrogried exactly.

876
00:45:28,440 --> 00:45:30,880
Speaker 1: So I had that recommendation from someone I tested it.

877
00:45:30,960 --> 00:45:33,800
Speaker 1: I was like, when I learned about everything to do glucase,

878
00:45:33,800 --> 00:45:35,120
Speaker 1: I was like, wait a minute, that's probably not a

879
00:45:35,160 --> 00:45:35,800
Speaker 1: good idea.

880
00:45:35,840 --> 00:45:37,960
Speaker 2: How intensity are I exercising? Are you just walking?

881
00:45:38,239 --> 00:45:40,560
Speaker 1: No? So that's what I mean. It's it's probably thirty

882
00:45:40,560 --> 00:45:44,760
Speaker 1: minutes like easy, and then thirty minutes of like explosive incline.

883
00:45:44,840 --> 00:45:48,040
Speaker 1: But it's not high intensity in that it's not all fast.

884
00:45:48,120 --> 00:45:51,600
Speaker 1: It's self paced, but it is all uphill for thirty minutes.

885
00:45:51,760 --> 00:45:53,919
Speaker 2: For example, if I don't eat before I work out,

886
00:45:54,000 --> 00:45:56,520
Speaker 2: I don't perform as well, right because as you're eating

887
00:45:56,600 --> 00:45:59,200
Speaker 2: something that contains glucose, that's going to feed your muscles

888
00:45:59,280 --> 00:46:02,440
Speaker 2: very easy, the easily accessible energy. So you could do

889
00:46:02,480 --> 00:46:04,800
Speaker 2: some tests. I don't think dates are necessarily because of

890
00:46:04,800 --> 00:46:06,960
Speaker 2: your hind sugar. But you could even try something like,

891
00:46:07,280 --> 00:46:09,520
Speaker 2: you know, a piece of sour dough bread right with

892
00:46:09,600 --> 00:46:13,399
Speaker 2: another card on it, or a banana with some nut butter.

893
00:46:13,680 --> 00:46:16,839
Speaker 2: You don't have to have something so sweet and concentrated

894
00:46:16,840 --> 00:46:17,680
Speaker 2: as a date, but.

895
00:46:18,040 --> 00:46:21,319
Speaker 1: Do some tests see what works options. Yeah, you could

896
00:46:21,360 --> 00:46:22,520
Speaker 1: even do you have a cardo and.

897
00:46:23,200 --> 00:46:25,880
Speaker 2: You could do some almonds, You could do yogurt with

898
00:46:25,960 --> 00:46:29,480
Speaker 2: some berries. Try some stuff out and see because you

899
00:46:29,560 --> 00:46:31,920
Speaker 2: might find that you're actually walking faster.

900
00:46:32,040 --> 00:46:36,560
Speaker 1: Yeah, definitely sometimes about the going up that hill, going

901
00:46:36,560 --> 00:46:39,600
Speaker 1: why am I doing this today? And I completely agree

902
00:46:39,600 --> 00:46:41,120
Speaker 1: with and would you say it's the same for weight

903
00:46:41,160 --> 00:46:43,600
Speaker 1: training before weight training is at the same time.

904
00:46:43,560 --> 00:46:46,400
Speaker 2: Take time, big time, especially if you're doing something like

905
00:46:46,440 --> 00:46:50,719
Speaker 2: weight training, which is you know, more explosive than walking

906
00:46:50,840 --> 00:46:53,400
Speaker 2: or running. You have to really your muscle will need

907
00:46:53,440 --> 00:46:57,000
Speaker 2: to be able to go, you know. So, yes, absolutely so.

908
00:46:57,080 --> 00:47:00,000
Speaker 1: My nutrition has put me onto this a couple of

909
00:47:00,160 --> 00:47:03,040
Speaker 1: years ago, and I hated it, but then when I

910
00:47:03,080 --> 00:47:05,400
Speaker 1: saw you like it was one of your big pillars.

911
00:47:05,520 --> 00:47:10,200
Speaker 2: Oh, I know you're about to be about to say I.

912
00:47:10,040 --> 00:47:12,440
Speaker 1: Was drinking a cup of figga like the little whatever,

913
00:47:12,440 --> 00:47:15,960
Speaker 1: the shot of vinegar. Why a shot of vinegar before.

914
00:47:16,680 --> 00:47:18,640
Speaker 2: First of all, a shot is not good. You should

915
00:47:18,719 --> 00:47:21,239
Speaker 2: always dilute it because if it's a shot, it's going

916
00:47:21,320 --> 00:47:23,400
Speaker 2: to hurt your teeth a.

917
00:47:23,320 --> 00:47:26,440
Speaker 1: Shot, So I'm going to change that. It's a lot

918
00:47:26,480 --> 00:47:27,200
Speaker 1: easier to tell you.

919
00:47:27,480 --> 00:47:33,160
Speaker 2: Yeah, okay. So vinegar contains a wonderful molecule called acetic acid,

920
00:47:33,560 --> 00:47:36,600
Speaker 2: and acetic acid when you have some before a meal

921
00:47:37,239 --> 00:47:40,799
Speaker 2: is going to slow down how quickly food breaks down

922
00:47:40,840 --> 00:47:43,319
Speaker 2: into glucose in your body. So it's kind of like

923
00:47:43,440 --> 00:47:47,000
Speaker 2: slowing down digestion. And this is really really good. It

924
00:47:47,040 --> 00:47:50,480
Speaker 2: makes you feel fuller for longer and the glucose molecules

925
00:47:50,520 --> 00:47:53,000
Speaker 2: arrive more slowly into your blood and that's the whole point.

926
00:47:53,680 --> 00:47:56,120
Speaker 2: So the hack is, before a meal that's going to

927
00:47:56,200 --> 00:48:00,360
Speaker 2: be high in carbs, have one tablespoon of vinegar in

928
00:48:00,480 --> 00:48:02,839
Speaker 2: a big glass of water. I was not doing that

929
00:48:03,280 --> 00:48:05,799
Speaker 2: five to ten minutes. Yeah, well, I'm no wonder you

930
00:48:05,840 --> 00:48:08,839
Speaker 2: didn't like it. You were a shot, like gosh, And

931
00:48:08,880 --> 00:48:11,280
Speaker 2: it can be any type of vinegar, apple side of vinegar,

932
00:48:11,320 --> 00:48:13,920
Speaker 2: white wine, vinegar, cherry vinegar, whatever. You just want to

933
00:48:13,960 --> 00:48:18,840
Speaker 2: avoid the very syrupy like balsamic glaze. That one's no

934
00:48:18,960 --> 00:48:21,640
Speaker 2: bueno because that's full of sugar. This is an easy hack.

935
00:48:21,680 --> 00:48:25,520
Speaker 2: And again science has shown us that this ingredient that

936
00:48:25,560 --> 00:48:28,520
Speaker 2: most of us have in our kitchen actually has a

937
00:48:28,560 --> 00:48:32,400
Speaker 2: wonderful effect on our health. And it's been used for millennia.

938
00:48:32,480 --> 00:48:35,040
Speaker 2: I mean, vinegar has been around forever, but now we

939
00:48:35,160 --> 00:48:37,399
Speaker 2: understand the science behind it. It's a great hack.

940
00:48:37,800 --> 00:48:40,640
Speaker 1: And what you before every meal or just lunch or

941
00:48:40,760 --> 00:48:41,759
Speaker 1: is there depends on.

942
00:48:41,719 --> 00:48:43,960
Speaker 2: How you feel. I recommend before the meal of your

943
00:48:44,040 --> 00:48:47,839
Speaker 2: day that's highest in sugar or starch. Right. And one

944
00:48:47,920 --> 00:48:49,600
Speaker 2: other thing you can do is you know how I

945
00:48:49,640 --> 00:48:52,719
Speaker 2: was explaining, veggies first is so important. You don't have

946
00:48:52,760 --> 00:48:54,799
Speaker 2: to drink the vinegar. You can also make it into

947
00:48:54,800 --> 00:48:57,520
Speaker 2: a dressing and put it on your veggies.

948
00:48:57,640 --> 00:48:59,320
Speaker 1: Okay, you're making it easy.

949
00:48:59,680 --> 00:49:03,000
Speaker 2: So you know, a salad with some vinegard dressing, wonderful

950
00:49:03,040 --> 00:49:05,240
Speaker 2: way to start your meals. Wonderful. You get the fiber

951
00:49:05,239 --> 00:49:08,160
Speaker 2: from the veggies making that mesh, and you get the vinegar,

952
00:49:08,600 --> 00:49:11,480
Speaker 2: slowing down breakdown of food. You're golden.

953
00:49:11,680 --> 00:49:13,600
Speaker 1: Got it? Okay, Now I can get back on it

954
00:49:13,800 --> 00:49:16,080
Speaker 1: because I've been avoiding it. It was so hot.

955
00:49:16,120 --> 00:49:16,399
Speaker 2: I was.

956
00:49:18,600 --> 00:49:21,520
Speaker 1: Doing a shot of vinegar and you're right about the

957
00:49:21,520 --> 00:49:22,040
Speaker 1: teeth as well.

958
00:49:22,280 --> 00:49:25,240
Speaker 2: So sorry, that's terrible, that's kind of gross.

959
00:49:26,480 --> 00:49:28,520
Speaker 1: It was really hard to have. And yeah, every time

960
00:49:28,520 --> 00:49:30,160
Speaker 1: i'd have it would almost feel like it could start

961
00:49:30,200 --> 00:49:32,200
Speaker 1: some reflex. Yeah you could have like.

962
00:49:32,400 --> 00:49:35,279
Speaker 2: You know, that's not great. I'm sorry, No, that's good.

963
00:49:35,320 --> 00:49:37,359
Speaker 2: But as you can see, this is another really easy hack.

964
00:49:38,280 --> 00:49:40,600
Speaker 2: It's free. It doesn't ask you to add any to

965
00:49:40,640 --> 00:49:42,919
Speaker 2: remove anything. You're just adding stuff and helping your body

966
00:49:42,960 --> 00:49:44,719
Speaker 2: at the same time. And then I like to see

967
00:49:44,760 --> 00:49:48,240
Speaker 2: these hacks as sort of an on ramp to freeway,

968
00:49:48,719 --> 00:49:50,480
Speaker 2: you know, you kind of you kind of get on them,

969
00:49:50,640 --> 00:49:52,200
Speaker 2: and then after a few days, you feel so much

970
00:49:52,239 --> 00:49:54,040
Speaker 2: better and everything becomes easier in your life.

971
00:49:54,560 --> 00:49:57,640
Speaker 1: Yeah, no, that's great. What about for our snackers, sackers

972
00:49:57,680 --> 00:50:00,360
Speaker 1: that are listening. It was saying, Jesse, I love this advice.

973
00:50:00,920 --> 00:50:02,560
Speaker 1: I can do that for my meals. But I'm a

974
00:50:02,560 --> 00:50:05,319
Speaker 1: big snacker and I turned towards I mean today, if

975
00:50:05,360 --> 00:50:08,600
Speaker 1: you look at it, whether it's a protein bar, but

976
00:50:08,680 --> 00:50:11,480
Speaker 1: I guess protein bars is such a common go to snack.

977
00:50:11,920 --> 00:50:13,280
Speaker 1: They have really high sugar.

978
00:50:13,360 --> 00:50:15,879
Speaker 2: It depends on the bar, it really depends. So look

979
00:50:15,880 --> 00:50:18,920
Speaker 2: at the ingredients always. And so when you look at

980
00:50:18,920 --> 00:50:21,399
Speaker 2: the ingredients list on the back of a product, they

981
00:50:21,400 --> 00:50:25,320
Speaker 2: are ordered by weight. So if the first ingredient says sugar,

982
00:50:25,640 --> 00:50:29,280
Speaker 2: that means sugar is the most important ingredient in that product,

983
00:50:29,320 --> 00:50:32,680
Speaker 2: and then they decrease right in weight. So if you

984
00:50:32,760 --> 00:50:35,960
Speaker 2: see in the first five ingredients of anything, whether it's

985
00:50:36,000 --> 00:50:39,719
Speaker 2: a protein bar or yogurt, if there's any type of

986
00:50:39,760 --> 00:50:43,120
Speaker 2: sugar in the first five ingredients, then that product is

987
00:50:43,160 --> 00:50:44,880
Speaker 2: desserts okay.

988
00:50:44,920 --> 00:50:46,840
Speaker 1: So if it says like such a great.

989
00:50:46,719 --> 00:50:49,560
Speaker 2: Yeah, and it doesn't have to say just sugar, it

990
00:50:49,600 --> 00:50:55,760
Speaker 2: can say something like date pure honey, dextros fruit juice,

991
00:50:55,840 --> 00:50:58,960
Speaker 2: concentrates in glucose revolution. I have the whole list, but

992
00:50:59,600 --> 00:51:03,680
Speaker 2: many use lots of fancy words to not make it

993
00:51:03,719 --> 00:51:06,640
Speaker 2: sound like just cane sugar. But actually it's just cane sugar.

994
00:51:06,680 --> 00:51:10,320
Speaker 2: It's all the same molecules, right, So sometimes you could

995
00:51:10,880 --> 00:51:13,960
Speaker 2: the difference no difference. So that's for the protein bars

996
00:51:14,000 --> 00:51:16,719
Speaker 2: and then for the snackers. Okay. I have a hack

997
00:51:16,760 --> 00:51:22,040
Speaker 2: that's called putting clothing on your carbs. Anytime you eat carbs,

998
00:51:22,480 --> 00:51:26,200
Speaker 2: so carbs being starches or sugars, make sure to never

999
00:51:26,239 --> 00:51:29,680
Speaker 2: eat them naked and buy naked. I mean on their own.

1000
00:51:30,520 --> 00:51:33,160
Speaker 2: So never snack on just a piece of bread, or

1001
00:51:33,239 --> 00:51:37,320
Speaker 2: never snack on just a cookie. Always add some clothing

1002
00:51:37,440 --> 00:51:40,400
Speaker 2: which means protein, fat, or fiber, which means, for example,

1003
00:51:40,600 --> 00:51:44,160
Speaker 2: adding some avocado to the bread, or some cheese, which

1004
00:51:44,200 --> 00:51:47,440
Speaker 2: means for example, adding five almonds to the cookie, or

1005
00:51:47,520 --> 00:51:51,839
Speaker 2: Greek yogurt. Right, so, if you love snacking, remember this hack.

1006
00:51:51,960 --> 00:51:55,280
Speaker 2: Put clothing on your carbs. Never eat your carbs naked.

1007
00:51:55,320 --> 00:51:57,600
Speaker 2: That way, you'll have less of a glucose bike because

1008
00:51:57,640 --> 00:52:01,000
Speaker 2: the risk j is that our snacks off that craving's

1009
00:52:01,080 --> 00:52:04,560
Speaker 2: rollercoaster because between meals, our stomach is empty. So same

1010
00:52:04,640 --> 00:52:06,840
Speaker 2: concept as for breakfast. You don't want to eat too

1011
00:52:06,920 --> 00:52:08,960
Speaker 2: much sweet stuff otherwise it's going to make a big

1012
00:52:09,000 --> 00:52:10,799
Speaker 2: spike and you're not going to feel very good ninety

1013
00:52:10,880 --> 00:52:11,359
Speaker 2: minutes later.

1014
00:52:11,800 --> 00:52:14,440
Speaker 1: This is actually genius. Like, if you're listening to this

1015
00:52:14,520 --> 00:52:17,880
Speaker 1: right now, none of us have any excuses to shift

1016
00:52:17,880 --> 00:52:21,000
Speaker 1: this around. Genuinely, I'm listening to you just going thank you,

1017
00:52:21,320 --> 00:52:25,160
Speaker 1: thank you so much, because I think it's so often

1018
00:52:25,200 --> 00:52:27,880
Speaker 1: when you're hearing about how to change your diet and

1019
00:52:27,880 --> 00:52:31,040
Speaker 1: your food, it just sounds so hard and so complex,

1020
00:52:31,120 --> 00:52:33,520
Speaker 1: and it feels like God where do I even start

1021
00:52:33,520 --> 00:52:37,040
Speaker 1: with this? And here we are just making really basic

1022
00:52:37,120 --> 00:52:40,600
Speaker 1: connections that we can all do very very simply, and.

1023
00:52:40,600 --> 00:52:42,400
Speaker 2: It helps you with your energy, with your mood, with

1024
00:52:42,440 --> 00:52:45,839
Speaker 2: your skin, but also for serious health conditions like type

1025
00:52:45,840 --> 00:52:49,640
Speaker 2: two diabetes. This is the way out right. If you

1026
00:52:49,800 --> 00:52:52,759
Speaker 2: have type two diabetes, if one of your parents' grandparents

1027
00:52:52,800 --> 00:52:56,000
Speaker 2: has it, it can be quite challenging to know how

1028
00:52:56,000 --> 00:52:57,560
Speaker 2: to get out of it, and it can feel like

1029
00:52:57,640 --> 00:52:59,640
Speaker 2: either I have to go on this extreme diet and

1030
00:52:59,680 --> 00:53:02,440
Speaker 2: never eat carbs ever again, or I'll do this medication.

1031
00:53:02,920 --> 00:53:04,800
Speaker 2: And what I want to offer with these hacks is

1032
00:53:04,840 --> 00:53:06,880
Speaker 2: an easy way to take back some control over your

1033
00:53:06,880 --> 00:53:10,200
Speaker 2: glugos levels. Because type too diabetes is reversible. It is

1034
00:53:10,239 --> 00:53:13,399
Speaker 2: not a genetic hereditary disease that you can do anything about.

1035
00:53:13,920 --> 00:53:16,239
Speaker 2: You can improve it. I see people put it into

1036
00:53:16,239 --> 00:53:19,719
Speaker 2: remission every single week using this work in concert with

1037
00:53:19,760 --> 00:53:22,160
Speaker 2: their doctor, of course, but this is the kind of

1038
00:53:22,160 --> 00:53:24,920
Speaker 2: stuff that can turn your health around and instead of

1039
00:53:24,960 --> 00:53:27,879
Speaker 2: getting sicker as you age, your health can improve as

1040
00:53:27,920 --> 00:53:30,919
Speaker 2: you age. Don't we all want that? That's the dream?

1041
00:53:31,000 --> 00:53:31,160
Speaker 2: You know?

1042
00:53:31,200 --> 00:53:34,640
Speaker 1: Absolutely? Yeah? Absolutely. In the book you talk about there's

1043
00:53:34,680 --> 00:53:37,239
Speaker 1: some research that says that eating fruit first thing in

1044
00:53:37,239 --> 00:53:40,440
Speaker 1: the morning without any other foods is best for digestion.

1045
00:53:41,280 --> 00:53:43,480
Speaker 1: We're eating it as a singular food first in the morning,

1046
00:53:43,520 --> 00:53:45,440
Speaker 1: impact blood sugar, Like, what's your take on that.

1047
00:53:45,520 --> 00:53:47,839
Speaker 2: Well, you know this idea of, oh, if you eat

1048
00:53:47,880 --> 00:53:50,840
Speaker 2: fruit as dessert, it's going to rotten your stomach or

1049
00:53:50,920 --> 00:53:55,160
Speaker 2: it's going to putrefy. That's kind of an urban myth

1050
00:53:55,239 --> 00:53:57,719
Speaker 2: that's been floating around. So if you look at the

1051
00:53:57,800 --> 00:54:01,440
Speaker 2: ideal food order from that side, you should eat the

1052
00:54:01,440 --> 00:54:05,280
Speaker 2: sugar last, right, and fruit is also in the sugar category,

1053
00:54:05,480 --> 00:54:07,560
Speaker 2: and so how do you reconcile both of those things?

1054
00:54:07,600 --> 00:54:09,879
Speaker 2: And people have asked me a lot about this concept of, oh,

1055
00:54:09,920 --> 00:54:11,880
Speaker 2: fruit for dessert is going to rot in your stomach.

1056
00:54:12,200 --> 00:54:15,760
Speaker 2: Turns out there's no scientific evidence to support that. Nothing

1057
00:54:15,800 --> 00:54:19,760
Speaker 2: can rot in your stomach, nothing can putrefy in your stomach. Sugar, sugar,

1058
00:54:19,800 --> 00:54:21,880
Speaker 2: eat and last or fruit each and last does not

1059
00:54:22,000 --> 00:54:25,359
Speaker 2: do that. Okay. Now, even though most of us think

1060
00:54:25,400 --> 00:54:28,160
Speaker 2: that a piece of fruit is supernatural. They're like, oh,

1061
00:54:28,200 --> 00:54:32,439
Speaker 2: a banana oor peach, like that's nature's bounty. Turns out, jay,

1062
00:54:32,800 --> 00:54:35,360
Speaker 2: the fruit that we find today in supermarkets is actually

1063
00:54:35,400 --> 00:54:41,480
Speaker 2: not natural. Humans are very good at breeding stuff. So

1064
00:54:41,719 --> 00:54:48,799
Speaker 2: humans have bred gray wolves into shiuahwas right, Yeah, and

1065
00:54:48,840 --> 00:54:51,920
Speaker 2: loads of other breeds of dogs. We've also bred our

1066
00:54:52,000 --> 00:54:56,480
Speaker 2: fruits and our plants to be very sweet and full

1067
00:54:56,480 --> 00:55:00,279
Speaker 2: of sugar. If you compare a banana from today to

1068
00:55:00,560 --> 00:55:03,200
Speaker 2: an ancestral banana, they look nothing alike.

1069
00:55:03,280 --> 00:55:03,400
Speaker 1: Wo.

1070
00:55:03,840 --> 00:55:07,320
Speaker 2: The ancestral banana is small, full of seeds, full of fiber,

1071
00:55:07,440 --> 00:55:11,800
Speaker 2: quite tart. Modern day banana basically desert. Same for apples.

1072
00:55:12,040 --> 00:55:15,880
Speaker 2: Apples used to be small like cherries. Now they're this big, nice,

1073
00:55:15,920 --> 00:55:21,040
Speaker 2: little prelump package of water and sugar. Essentially, if you

1074
00:55:21,040 --> 00:55:22,839
Speaker 2: want to eat something sweet, a piece of whole fruit

1075
00:55:22,920 --> 00:55:24,520
Speaker 2: is still the best thing to eat because of that

1076
00:55:24,560 --> 00:55:27,120
Speaker 2: protective fiber. And I explained the fiber makes that mesh

1077
00:55:27,160 --> 00:55:30,040
Speaker 2: in your intestine. But then as soon as you denature

1078
00:55:30,280 --> 00:55:33,319
Speaker 2: a piece of fruit, whether you juice it, you take

1079
00:55:33,360 --> 00:55:36,480
Speaker 2: away the fiber, you blend it, you pulverize the fiber,

1080
00:55:36,880 --> 00:55:39,720
Speaker 2: then it becomes just one big gougo spike waiting to happen.

1081
00:55:39,960 --> 00:55:42,400
Speaker 2: And it's not because something comes from fruit that it's

1082
00:55:42,640 --> 00:55:43,279
Speaker 2: good for you.

1083
00:55:43,360 --> 00:55:45,920
Speaker 1: Yeah, that's a really good explanation. I appreciate that. I

1084
00:55:45,920 --> 00:55:50,640
Speaker 1: think there's always been people who demonized fruit as well

1085
00:55:50,640 --> 00:55:52,919
Speaker 1: in that way. But I think that explanation actually gets

1086
00:55:52,920 --> 00:55:55,680
Speaker 1: into the nuance and subtlety of how we're having our fruits.

1087
00:55:55,719 --> 00:55:57,560
Speaker 2: And now we're never going to say don't eat fruit.

1088
00:55:57,960 --> 00:56:01,319
Speaker 2: It's totally fine to eat fruit. It's much better fruit

1089
00:56:01,360 --> 00:56:03,920
Speaker 2: than a cookie, right for your gluco sevels food body.

1090
00:56:03,920 --> 00:56:07,719
Speaker 2: And it is still an unprocessed food, right. It's been

1091
00:56:07,760 --> 00:56:12,680
Speaker 2: bread and that's it's still unprocessed. So of course have fruits,

1092
00:56:13,000 --> 00:56:15,719
Speaker 2: just don't denature that fruit totally, because then you're taking

1093
00:56:15,760 --> 00:56:18,479
Speaker 2: it even further and further away from the way nature

1094
00:56:18,480 --> 00:56:19,560
Speaker 2: intended us to consume it.

1095
00:56:19,680 --> 00:56:22,000
Speaker 1: Yeah. I actually remember when I first went to India

1096
00:56:22,040 --> 00:56:24,840
Speaker 1: with my mom and my mom was making me the

1097
00:56:24,920 --> 00:56:27,880
Speaker 1: same curries that she would make me in London, but

1098
00:56:28,000 --> 00:56:30,200
Speaker 1: now making them when we were living in India just

1099
00:56:30,239 --> 00:56:32,160
Speaker 1: for a bit. We went visiting when I was younger,

1100
00:56:32,680 --> 00:56:37,600
Speaker 1: and it's so interesting because each vegetable was so flavorful

1101
00:56:37,800 --> 00:56:40,759
Speaker 1: but so different. And I'm sure you feel this back

1102
00:56:40,760 --> 00:56:43,440
Speaker 1: home or when you're traveling, like you can find these

1103
00:56:43,480 --> 00:56:46,399
Speaker 1: places in the world where you're eating real vegetables again,

1104
00:56:46,480 --> 00:56:49,480
Speaker 1: or real fruits, and they don't look as perfect. They

1105
00:56:49,520 --> 00:56:55,279
Speaker 1: all look imperfect personalities, and even the flavors are not consistent,

1106
00:56:55,719 --> 00:56:57,680
Speaker 1: so like a zuccuini is going to taste different to

1107
00:56:57,719 --> 00:57:00,719
Speaker 1: another one, but it's still so flavorful, but in such

1108
00:57:00,760 --> 00:57:02,600
Speaker 1: a unique way. And I remember saying to my mom, like,

1109
00:57:02,719 --> 00:57:04,560
Speaker 1: what are you doing here? Like what are you doing

1110
00:57:04,560 --> 00:57:07,040
Speaker 1: differently in India that you're not doing back in London?

1111
00:57:07,280 --> 00:57:10,080
Speaker 1: It was just what was accessible. And I think that's

1112
00:57:10,080 --> 00:57:12,560
Speaker 1: in the States for sure, where I feel that even

1113
00:57:12,600 --> 00:57:15,560
Speaker 1: more than from London. Where in London I still felt

1114
00:57:15,719 --> 00:57:19,320
Speaker 1: certain vegetables and everything was still accessible, But here right,

1115
00:57:19,440 --> 00:57:21,560
Speaker 1: I really feel like a lot of the vegetables and

1116
00:57:21,600 --> 00:57:25,160
Speaker 1: fruits that were eating a super processed Yeah. Absolutely, it's

1117
00:57:25,200 --> 00:57:29,440
Speaker 1: really tough. One of your other hacks is stop counting calories.

1118
00:57:29,560 --> 00:57:29,960
Speaker 2: Yeah.

1119
00:57:30,080 --> 00:57:32,520
Speaker 1: I wanted to talk about that because I think that's

1120
00:57:32,560 --> 00:57:34,840
Speaker 1: what all of us do. And again that again, the

1121
00:57:34,920 --> 00:57:38,280
Speaker 1: recommended two thousand for women and twenty five hundred for

1122
00:57:38,400 --> 00:57:41,160
Speaker 1: men seems to be like such a big figure that

1123
00:57:41,200 --> 00:57:44,360
Speaker 1: we focus our whole diet plans on and lives on.

1124
00:57:44,680 --> 00:57:48,479
Speaker 2: I love this question. Do you know, Jay, how people

1125
00:57:48,640 --> 00:57:50,960
Speaker 2: used to measure the amount of calories in the food?

1126
00:57:51,360 --> 00:57:51,800
Speaker 1: I don't know.

1127
00:57:51,920 --> 00:57:55,120
Speaker 2: Okay, So if they wanted to measure the amount of

1128
00:57:55,160 --> 00:57:59,240
Speaker 2: calories in a donut, here's what they used to do.

1129
00:57:59,800 --> 00:58:02,400
Speaker 2: They would put the doughnut in a little box, and

1130
00:58:02,440 --> 00:58:06,000
Speaker 2: they would put this box in a bigger like an aquarium,

1131
00:58:06,120 --> 00:58:09,000
Speaker 2: like a big basin of water. Okay, they put the

1132
00:58:09,040 --> 00:58:12,000
Speaker 2: donut box at the bottom of the aquarium, and then

1133
00:58:12,600 --> 00:58:15,600
Speaker 2: they would light the donut inside the box on fire.

1134
00:58:16,840 --> 00:58:19,880
Speaker 2: The donut would burn, and then they would measure by

1135
00:58:19,920 --> 00:58:25,280
Speaker 2: how many degrees the water in the aquarium increase, so,

1136
00:58:26,040 --> 00:58:27,640
Speaker 2: and that would give you the number of calories in

1137
00:58:27,680 --> 00:58:30,400
Speaker 2: the donuts. The calories is just a measure of how

1138
00:58:30,480 --> 00:58:35,720
Speaker 2: much heat is given up when something is burned. So

1139
00:58:36,040 --> 00:58:38,040
Speaker 2: if you were to put an avocado in that box

1140
00:58:38,280 --> 00:58:41,040
Speaker 2: and burn it, it might increase the water temperature around

1141
00:58:41,080 --> 00:58:43,480
Speaker 2: it by the exact same number of degrees. Therefore, you

1142
00:58:43,480 --> 00:58:45,800
Speaker 2: would say, this donut and this avocado have the same

1143
00:58:45,880 --> 00:58:50,760
Speaker 2: number of calories. Now it seems pretty obvious that this

1144
00:58:50,840 --> 00:58:53,520
Speaker 2: is kind of a silly way to measure food. It's

1145
00:58:53,520 --> 00:58:57,720
Speaker 2: almost like saying, oh, this book and this book have

1146
00:58:57,800 --> 00:59:00,880
Speaker 2: the same number of pages, therefore they're the same book.

1147
00:59:01,280 --> 00:59:03,760
Speaker 2: This is not the case, right, my book in your

1148
00:59:03,800 --> 00:59:05,880
Speaker 2: book might have the same number of pages, but not

1149
00:59:05,920 --> 00:59:07,960
Speaker 2: about the same topic. They're not from the same author.

1150
00:59:08,200 --> 00:59:10,040
Speaker 2: They don't give you the same information, don't give you

1151
00:59:10,080 --> 00:59:13,600
Speaker 2: the same emotion, right, And so if we just talk

1152
00:59:13,600 --> 00:59:16,720
Speaker 2: about foods based on how many calories they contain, we're

1153
00:59:16,840 --> 00:59:20,840
Speaker 2: missing what's actually key. What is in that food? What

1154
00:59:20,880 --> 00:59:24,040
Speaker 2: are the molecules in that food? Is that food just

1155
00:59:24,080 --> 00:59:26,360
Speaker 2: glucose and it's going to create a big glucos spike?

1156
00:59:26,760 --> 00:59:28,840
Speaker 2: Or is that food just healthy fats and protein and

1157
00:59:28,920 --> 00:59:31,320
Speaker 2: going to keep your glucose levels steady. To give you

1158
00:59:31,360 --> 00:59:35,280
Speaker 2: another example, two people could be eating the exact same

1159
00:59:35,360 --> 00:59:39,000
Speaker 2: number of calories. Let's say two women are eating two

1160
00:59:39,120 --> 00:59:43,400
Speaker 2: thousand calories a day. One of them could be eating

1161
00:59:43,400 --> 00:59:48,840
Speaker 2: in a way that keeps her glucose level steady, feel great, energy, functioning, mitochondria, clear, brain,

1162
00:59:48,880 --> 00:59:51,760
Speaker 2: going after her dreams, girl boss, whatever. The other person

1163
00:59:51,760 --> 00:59:54,400
Speaker 2: could be eating two thousand calories in a way that's

1164
00:59:54,440 --> 00:59:58,280
Speaker 2: creating lots of glucose spikes, information, aging, type two, diabetes,

1165
00:59:58,320 --> 01:00:01,880
Speaker 2: hormonal issues, brain fog or, et cetera, et cetera. How

1166
01:00:01,880 --> 01:00:05,320
Speaker 2: many calories you're eating does not tell you how healthy

1167
01:00:05,320 --> 01:00:07,280
Speaker 2: you are, does not predict your health at all. You

1168
01:00:07,320 --> 01:00:10,479
Speaker 2: need to learn about what you're eating. And in my book,

1169
01:00:10,520 --> 01:00:13,560
Speaker 2: I explain how to identify the molecules in a food.

1170
01:00:13,800 --> 01:00:17,840
Speaker 2: And if you follow my hacks and you stop counting calories, naturally,

1171
01:00:17,960 --> 01:00:20,440
Speaker 2: your health is going to improve. You might be eating

1172
01:00:20,480 --> 01:00:23,440
Speaker 2: the exacting number of calories as before, but your life

1173
01:00:23,480 --> 01:00:28,200
Speaker 2: will be completely different. Calories are not enough information. They're

1174
01:00:28,240 --> 01:00:31,520
Speaker 2: interesting to measure the quantity of a food, for example,

1175
01:00:31,560 --> 01:00:36,400
Speaker 2: one donut versus two donuts, but they're not sufficient. And

1176
01:00:36,720 --> 01:00:40,200
Speaker 2: it's really easy to hide behind calories when you're, for example,

1177
01:00:40,200 --> 01:00:43,640
Speaker 2: a food manufacturer and you're making processed foods and you say,

1178
01:00:43,880 --> 01:00:47,560
Speaker 2: there's only fifty calories in this little bag of sweets.

1179
01:00:47,600 --> 01:00:50,680
Speaker 2: Don't worry, it's not bad for you. It's just fifty calories. Yeah,

1180
01:00:50,800 --> 01:00:53,200
Speaker 2: but it's fifty calories of pure sugar. It's going to

1181
01:00:53,240 --> 01:00:56,440
Speaker 2: make you feel horrible. So calories are not enough. We

1182
01:00:56,480 --> 01:00:59,600
Speaker 2: need to evolve past this. I want to teach people

1183
01:01:00,200 --> 01:01:01,880
Speaker 2: what is in their food. I want to make every

1184
01:01:01,920 --> 01:01:05,400
Speaker 2: single one of my readers a food detective. I want

1185
01:01:05,400 --> 01:01:08,520
Speaker 2: them to have all the agency, the power, the information

1186
01:01:09,120 --> 01:01:11,920
Speaker 2: to make informed choices when they go to the supermarket.

1187
01:01:12,320 --> 01:01:16,120
Speaker 2: That's the goal, right, Giving people that freedom and that power.

1188
01:01:16,160 --> 01:01:17,000
Speaker 2: That's what I care about.

1189
01:01:17,160 --> 01:01:20,120
Speaker 1: Yeah, that's such a brilliant mission. That's such a brilliant

1190
01:01:20,120 --> 01:01:23,720
Speaker 1: mission because even everything you've said to us today, whether

1191
01:01:23,760 --> 01:01:25,320
Speaker 1: it's being able to know what to look at on

1192
01:01:25,360 --> 01:01:27,880
Speaker 1: the back of a pack, all the way to put

1193
01:01:28,560 --> 01:01:30,360
Speaker 1: your care I was just about to say that, like

1194
01:01:30,400 --> 01:01:33,480
Speaker 1: putting clothing in any cops, Like, I love that it

1195
01:01:33,560 --> 01:01:36,120
Speaker 1: comes for you in your heart and mind from a

1196
01:01:36,160 --> 01:01:39,960
Speaker 1: place of giving people agency and giving people strength. And

1197
01:01:40,600 --> 01:01:43,160
Speaker 1: rather than making us fearful, which I think a lot

1198
01:01:43,160 --> 01:01:45,680
Speaker 1: of diet plans do, a lot of food advice does,

1199
01:01:45,720 --> 01:01:48,439
Speaker 1: it makes us quite insecure and scared that we're doing

1200
01:01:48,480 --> 01:01:50,680
Speaker 1: the wrong thing. Whereas when I'm talking to you, I

1201
01:01:50,720 --> 01:01:54,160
Speaker 1: feel a sense of like enthusiasm and confidence I know

1202
01:01:54,200 --> 01:01:57,760
Speaker 1: what to do. And that's so that's so fulfilling, Like

1203
01:01:57,800 --> 01:02:00,200
Speaker 1: it's so it fills you with so much enthusia as

1204
01:02:00,360 --> 01:02:03,920
Speaker 1: an energy to feel like, yes, I am in control

1205
01:02:04,360 --> 01:02:05,880
Speaker 1: of how I'm going to feel and what I'm going

1206
01:02:05,880 --> 01:02:06,200
Speaker 1: to eat.

1207
01:02:06,400 --> 01:02:08,880
Speaker 2: You are and the information is there, And I just

1208
01:02:08,920 --> 01:02:12,400
Speaker 2: want to apologize all the people who've been manipulated by

1209
01:02:12,440 --> 01:02:16,080
Speaker 2: food marketing, diet culture. That stuff stop. It can stop

1210
01:02:16,120 --> 01:02:18,920
Speaker 2: if you get this information, this will stop. And the

1211
01:02:18,960 --> 01:02:21,000
Speaker 2: thing that breaks my heart the most, Jay, and I

1212
01:02:21,040 --> 01:02:23,080
Speaker 2: think this is what motivates me to do this work,

1213
01:02:23,560 --> 01:02:26,160
Speaker 2: is when I meet somebody who has a medical condition

1214
01:02:26,280 --> 01:02:30,120
Speaker 2: like type TOO diabetes, and everybody wants to make the

1215
01:02:30,200 --> 01:02:33,520
Speaker 2: right choices. Everybody wants to be healthier, but because of

1216
01:02:33,560 --> 01:02:37,560
Speaker 2: the manipulation and all the misdating information about food, they're

1217
01:02:37,600 --> 01:02:40,760
Speaker 2: eating in a way that they think and they hope

1218
01:02:40,880 --> 01:02:43,160
Speaker 2: is good for them, but it's actually making them sicker.

1219
01:02:43,520 --> 01:02:45,320
Speaker 2: And that's what I want to stop. I want to

1220
01:02:45,360 --> 01:02:48,320
Speaker 2: insert this information in this science in those situations and

1221
01:02:48,440 --> 01:02:49,560
Speaker 2: turn it all around for people.

1222
01:02:49,960 --> 01:02:52,680
Speaker 1: I love that. I love that, Jesse. We've talked about

1223
01:02:52,680 --> 01:02:53,960
Speaker 1: so many things today, but one thing I wanted to

1224
01:02:53,960 --> 01:02:56,840
Speaker 1: ask you about was the use of supplements. I take

1225
01:02:56,960 --> 01:02:59,520
Speaker 1: a lot of supplements every day. I felt better because

1226
01:02:59,560 --> 01:03:02,520
Speaker 1: of them. It's had a big impact on my personal life,

1227
01:03:02,720 --> 01:03:04,520
Speaker 1: and I was always someone who was playing around. I

1228
01:03:04,520 --> 01:03:06,280
Speaker 1: think supplements also things that you have to test and

1229
01:03:06,400 --> 01:03:09,200
Speaker 1: experiment and see what works for you as a combination.

1230
01:03:09,560 --> 01:03:11,960
Speaker 1: What's your take on supplements.

1231
01:03:11,360 --> 01:03:13,800
Speaker 2: Well, I know supplements in the glucose space, right, and

1232
01:03:13,880 --> 01:03:15,600
Speaker 2: I can't comment on all the other stuff. I'm sure

1233
01:03:15,600 --> 01:03:18,440
Speaker 2: there's great things for other stuff you're trying to optimize,

1234
01:03:18,480 --> 01:03:21,200
Speaker 2: but when it comes to glucose, so people often ask me,

1235
01:03:21,800 --> 01:03:23,720
Speaker 2: instead of doing the vinegar hack, can I take a

1236
01:03:23,840 --> 01:03:27,120
Speaker 2: vinegar gummy when I can't have a veggie starter? Can

1237
01:03:27,160 --> 01:03:30,440
Speaker 2: I take fiber pills? My dad has diabetes, doesn't want

1238
01:03:30,440 --> 01:03:33,000
Speaker 2: to change his diet. What can I give him? And

1239
01:03:33,200 --> 01:03:37,120
Speaker 2: I spent the last few years researching extensively this space

1240
01:03:37,280 --> 01:03:40,400
Speaker 2: and what are some core molecules that could actually help

1241
01:03:40,480 --> 01:03:44,560
Speaker 2: your glucose levels. Unfortunately, what's on the market today at

1242
01:03:44,600 --> 01:03:47,840
Speaker 2: worst actually contains sugar and creates a glucose spike under

1243
01:03:47,880 --> 01:03:50,480
Speaker 2: the guise of going to help you with your glucos levels.

1244
01:03:50,520 --> 01:03:53,760
Speaker 2: And that's just so annoying to me. And there are

1245
01:03:53,800 --> 01:03:56,160
Speaker 2: some good stuff out there, but I've actually created something

1246
01:03:56,360 --> 01:03:59,360
Speaker 2: incredible that is the best thing on the market if

1247
01:03:59,400 --> 01:04:02,840
Speaker 2: you want to help your journey to steady glucose with

1248
01:04:02,880 --> 01:04:05,920
Speaker 2: a supplement. Now I'll explain what it is, but I

1249
01:04:05,920 --> 01:04:07,600
Speaker 2: don't want people to think this is a magic pill.

1250
01:04:07,840 --> 01:04:10,400
Speaker 2: You should do the food hacks first and foremost. Okay,

1251
01:04:10,400 --> 01:04:12,840
Speaker 2: that is going to have the biggest, most powerful impact

1252
01:04:12,880 --> 01:04:15,440
Speaker 2: on your health. But a supplement can also help. So

1253
01:04:15,520 --> 01:04:20,320
Speaker 2: I've identified four plants jay that have existed forever but

1254
01:04:20,400 --> 01:04:23,720
Speaker 2: that recent science has shown have an incredible impact in

1255
01:04:23,760 --> 01:04:29,520
Speaker 2: our glucose levels. These are white smallberry leaf, lemon extract, cinnamon,

1256
01:04:30,040 --> 01:04:33,720
Speaker 2: and antioxidants from green vegetables. I've put them all together

1257
01:04:33,720 --> 01:04:36,640
Speaker 2: into a capsule. You take it before a meal and

1258
01:04:36,720 --> 01:04:39,680
Speaker 2: it reduces the glucose spike of your meal by up

1259
01:04:39,720 --> 01:04:44,080
Speaker 2: to forty percent. Wow, and this is more powerful than vinegar,

1260
01:04:44,160 --> 01:04:47,640
Speaker 2: which was up to thirty percent. I know, I got some,

1261
01:04:47,720 --> 01:04:53,040
Speaker 2: magri got some. So if you want extra help, this

1262
01:04:53,200 --> 01:04:56,840
Speaker 2: is the thing you need. It's called anti spike formula.

1263
01:04:57,280 --> 01:04:59,680
Speaker 2: You can find it on my website antispike dot com.

1264
01:04:59,720 --> 01:05:03,160
Speaker 2: And it not only has this immediate impact on the

1265
01:05:03,200 --> 01:05:06,200
Speaker 2: glucose spike of a meal, it also builds up benefit

1266
01:05:06,280 --> 01:05:10,920
Speaker 2: over time. It reduces inflammation, it reduces your fasting glucose levels.

1267
01:05:11,080 --> 01:05:14,360
Speaker 2: It increases GLP one, which is a hormone we've spoken

1268
01:05:14,400 --> 01:05:16,560
Speaker 2: a lot about recently in the media because of things

1269
01:05:16,560 --> 01:05:19,240
Speaker 2: like ozempic. GLP one is a really cool hormone that

1270
01:05:19,280 --> 01:05:22,440
Speaker 2: just makes you feel fuller, and ozempic tricks your brain

1271
01:05:22,480 --> 01:05:24,800
Speaker 2: into thinking there's more GLP one in your body than

1272
01:05:24,800 --> 01:05:28,360
Speaker 2: there actually is. But with anti spike you're actually harnessing

1273
01:05:28,600 --> 01:05:32,120
Speaker 2: natural pathways to increase it for real. So this is

1274
01:05:32,160 --> 01:05:35,680
Speaker 2: my latest creation and I hope it's going to help

1275
01:05:35,720 --> 01:05:37,560
Speaker 2: a lot of people. You know, when you're a four

1276
01:05:37,600 --> 01:05:39,960
Speaker 2: pm birthday party, when you're traveling, when you can't do

1277
01:05:40,000 --> 01:05:42,600
Speaker 2: the hacks, anti spike will be there for you. But again,

1278
01:05:43,040 --> 01:05:45,600
Speaker 2: do the food hacks first. It's just an additional hack

1279
01:05:45,680 --> 01:05:45,960
Speaker 2: to help.

1280
01:05:46,120 --> 01:05:48,680
Speaker 1: Yeah. Yeah, I want to try it, Yeah for sure. Yeah,

1281
01:05:48,720 --> 01:05:51,040
Speaker 1: I love that. What is your take on ozempic? I mean,

1282
01:05:51,080 --> 01:05:53,080
Speaker 1: based on what you just mentioned that, what's been your

1283
01:05:53,400 --> 01:05:55,320
Speaker 1: assessment of it. I'm sure you've seen people who are

1284
01:05:55,320 --> 01:05:55,600
Speaker 1: on it.

1285
01:05:55,680 --> 01:05:58,000
Speaker 2: Yeah, Listen, I think for a lot of people it's

1286
01:05:58,000 --> 01:06:01,840
Speaker 2: been kind of a godsend. They've really struggle their whole

1287
01:06:01,920 --> 01:06:05,720
Speaker 2: life with their weight, and for some people that's their objective, right.

1288
01:06:05,800 --> 01:06:09,280
Speaker 2: So whether you take it you don't take it, it's

1289
01:06:09,360 --> 01:06:12,080
Speaker 2: not my place to judge. But what I've found, Jay,

1290
01:06:12,120 --> 01:06:15,560
Speaker 2: is that if you think about it, this craze has

1291
01:06:15,600 --> 01:06:18,160
Speaker 2: shown us that we live in a society in which

1292
01:06:18,240 --> 01:06:21,360
Speaker 2: our food system is so toxic that we need to

1293
01:06:21,400 --> 01:06:24,360
Speaker 2: take a pill to prevent us from eating the food

1294
01:06:24,360 --> 01:06:27,880
Speaker 2: around us. Do you understand how sad that is? So

1295
01:06:28,040 --> 01:06:30,840
Speaker 2: I just feel a bit worried and a bit disheartened

1296
01:06:30,840 --> 01:06:33,840
Speaker 2: that we've gone to that place. And also, when people

1297
01:06:33,880 --> 01:06:36,040
Speaker 2: lose weight on ozempic, they don't just lose fat, they

1298
01:06:36,040 --> 01:06:39,080
Speaker 2: also lose muscle mass. And so when you stop taking ozempic,

1299
01:06:39,080 --> 01:06:42,000
Speaker 2: and if you gain weight back, you often just gain

1300
01:06:42,160 --> 01:06:44,480
Speaker 2: fat back, and so overall you're in a worse place.

1301
01:06:44,520 --> 01:06:47,000
Speaker 2: So whether or not you take it, it's important to

1302
01:06:47,080 --> 01:06:50,640
Speaker 2: learn my hacks so that way, when you stop it,

1303
01:06:50,760 --> 01:06:56,240
Speaker 2: you sustain it. Right. But yeah, I mean, wow, wow,

1304
01:06:56,280 --> 01:06:58,760
Speaker 2: what can I say? Crazy world we live in.

1305
01:06:58,920 --> 01:07:02,080
Speaker 1: Yeah? Absolutely, And I appreciate you touching on that cultural

1306
01:07:02,200 --> 01:07:04,440
Speaker 1: challenge that we have on a number of parts in

1307
01:07:04,440 --> 01:07:07,600
Speaker 1: our conversation. And I really think that that's at the

1308
01:07:07,640 --> 01:07:09,800
Speaker 1: heart of a lot of what you're saying, is that

1309
01:07:11,280 --> 01:07:14,320
Speaker 1: everyone out there who's listening right now, who feels like

1310
01:07:16,240 --> 01:07:18,200
Speaker 1: they don't like the way they eat, they don't like

1311
01:07:18,280 --> 01:07:20,720
Speaker 1: what they eat, They judge their body, they look at

1312
01:07:20,760 --> 01:07:23,560
Speaker 1: the mirror first thing in the morning and criticize themselves.

1313
01:07:23,880 --> 01:07:26,480
Speaker 1: It all comes from programming and conditioning.

1314
01:07:26,600 --> 01:07:27,120
Speaker 2: Not your fault.

1315
01:07:27,280 --> 01:07:29,520
Speaker 1: It's not your fault, and you were set up to

1316
01:07:29,560 --> 01:07:30,240
Speaker 1: feel that way.

1317
01:07:30,320 --> 01:07:32,560
Speaker 2: Yes, and there's a lot of money being made off

1318
01:07:32,600 --> 01:07:34,040
Speaker 2: your back because you feel that way.

1319
01:07:34,200 --> 01:07:36,000
Speaker 1: Yeah, And so I think a lot of people we

1320
01:07:36,080 --> 01:07:38,560
Speaker 1: beat ourselves up. We think, oh, what's wrong with me?

1321
01:07:38,800 --> 01:07:41,200
Speaker 1: Or there must be something really bad with me, or oh,

1322
01:07:41,200 --> 01:07:43,320
Speaker 1: my gosh, I'm not disciplined enough, and I don't know.

1323
01:07:43,360 --> 01:07:45,320
Speaker 2: It's not about discipline. It's not about.

1324
01:07:45,160 --> 01:07:47,480
Speaker 1: Laziness, temptation, choices.

1325
01:07:47,760 --> 01:07:51,080
Speaker 2: Toxic food around you, that's cheap, misdding, marketing messages, you know,

1326
01:07:51,240 --> 01:07:53,520
Speaker 2: and correct information. So we need to go back to

1327
01:07:53,560 --> 01:07:56,680
Speaker 2: teaching people how their body actually functions and the science

1328
01:07:56,720 --> 01:07:58,800
Speaker 2: and the physiology, and you know, Jay, I hope I

1329
01:07:58,840 --> 01:08:02,400
Speaker 2: will become completely relevant. I hope this information will be

1330
01:08:02,440 --> 01:08:05,720
Speaker 2: so common knowledge people will be like, yep, we're sunscreen,

1331
01:08:05,920 --> 01:08:08,440
Speaker 2: drink water, brush your teeth, have a savory breakfast. Like

1332
01:08:08,520 --> 01:08:10,680
Speaker 2: I want my stuff to be at that level. And

1333
01:08:10,720 --> 01:08:14,840
Speaker 2: I want to retire and disappear because everybody needs to

1334
01:08:14,880 --> 01:08:16,720
Speaker 2: know this. It should be tired in schools. Yeah, it's

1335
01:08:16,760 --> 01:08:19,000
Speaker 2: a basic right to understand how your body functions and

1336
01:08:19,040 --> 01:08:21,479
Speaker 2: how to navigate this difficult food landscape that we live in.

1337
01:08:21,720 --> 01:08:24,519
Speaker 1: Absolutely, and the courage that any of you have right

1338
01:08:24,560 --> 01:08:27,000
Speaker 1: now who are listening and even wanting to take one

1339
01:08:27,080 --> 01:08:30,559
Speaker 1: step towards that agency that Jesse's been talking about. That's

1340
01:08:30,560 --> 01:08:33,880
Speaker 1: a huge win because we're operating in a society where

1341
01:08:34,120 --> 01:08:37,920
Speaker 1: even taking that one step is often so difficult because

1342
01:08:37,920 --> 01:08:40,360
Speaker 1: of all the messages we're hearing around us. So anyone

1343
01:08:40,400 --> 01:08:43,120
Speaker 1: who's listening about to take that first step, go and

1344
01:08:43,240 --> 01:08:46,439
Speaker 1: order a copy of Glucose Revolution right now, the life

1345
01:08:46,520 --> 01:08:49,960
Speaker 1: changing power of balancing your blood sugar, and of course

1346
01:08:50,080 --> 01:08:54,040
Speaker 1: check out antispike dot com to figure out if you

1347
01:08:54,200 --> 01:08:57,880
Speaker 1: need to add that once you've done Jesse's hacks and Jesse,

1348
01:08:57,960 --> 01:09:01,160
Speaker 1: we end every conversation with a final five, which is

1349
01:09:01,200 --> 01:09:04,640
Speaker 1: our fast five on the podcast, and I'm excited to

1350
01:09:04,800 --> 01:09:06,400
Speaker 1: see what you answer. So they have to be answered

1351
01:09:06,400 --> 01:09:09,679
Speaker 1: in one word to one sentence maximum, got it, So, Jesse,

1352
01:09:09,760 --> 01:09:12,400
Speaker 1: here are your final five. The first question is what

1353
01:09:12,520 --> 01:09:15,840
Speaker 1: is the best advice you've ever heard or received when

1354
01:09:15,880 --> 01:09:16,639
Speaker 1: it comes to health?

1355
01:09:17,280 --> 01:09:18,800
Speaker 2: Symptoms are messages.

1356
01:09:20,080 --> 01:09:22,600
Speaker 1: I'm going to let you expand because I like, Okay.

1357
01:09:22,880 --> 01:09:26,840
Speaker 2: If you feel symptoms from acne to psoriasist infertility to

1358
01:09:26,960 --> 01:09:30,240
Speaker 2: brain fog, these are not something to suppress. There are messages.

1359
01:09:30,240 --> 01:09:32,360
Speaker 2: There are your body trying to communicate with you to

1360
01:09:32,400 --> 01:09:34,759
Speaker 2: tell you, hey, there's something wrong. I need your help.

1361
01:09:35,320 --> 01:09:38,559
Speaker 2: Don't suppress, don't feel better about the symptoms. Flip the script.

1362
01:09:39,160 --> 01:09:41,920
Speaker 2: Talk to your body like, Okay, why is there all

1363
01:09:41,920 --> 01:09:43,760
Speaker 2: this X amount on my arm? What's going on? That's

1364
01:09:43,800 --> 01:09:46,120
Speaker 2: inflammation that's inside? Can I help you? You see what

1365
01:09:46,160 --> 01:09:48,160
Speaker 2: I mean? So symptoms are messages?

1366
01:09:48,439 --> 01:09:50,840
Speaker 1: How do you think we often process symptoms instead of

1367
01:09:50,880 --> 01:09:51,560
Speaker 1: as messages.

1368
01:09:51,840 --> 01:09:56,040
Speaker 2: We think our body is fighting us. We're like, body,

1369
01:09:56,160 --> 01:09:59,519
Speaker 2: why you against me? We don't understand. It's crying for help.

1370
01:10:00,320 --> 01:10:02,960
Speaker 2: It's not against. Your body just wants to keep you alive.

1371
01:10:03,439 --> 01:10:06,080
Speaker 2: Your body is not trying to be annoying. I promise

1372
01:10:06,479 --> 01:10:07,960
Speaker 2: your body is trying to keep your life.

1373
01:10:08,160 --> 01:10:10,920
Speaker 1: That's so good. That's so good. I love that your

1374
01:10:10,920 --> 01:10:15,240
Speaker 1: body is not trying to be annoying. I love that. No,

1375
01:10:15,320 --> 01:10:15,920
Speaker 1: it's so true.

1376
01:10:15,920 --> 01:10:17,559
Speaker 2: And your body is so much smarter than you, so

1377
01:10:17,640 --> 01:10:20,120
Speaker 2: much smarter than you. Listen to it. It's God stuff

1378
01:10:20,120 --> 01:10:20,639
Speaker 2: to teach you.

1379
01:10:20,760 --> 01:10:22,559
Speaker 1: That's such great. Inside. Next time you come, we're going

1380
01:10:22,600 --> 01:10:25,040
Speaker 1: to talk about that. I love that. That's really hair

1381
01:10:25,040 --> 01:10:28,240
Speaker 1: accord with me. I think it's so interesting how we

1382
01:10:28,280 --> 01:10:34,439
Speaker 1: look at anything inconvenient as there's something wrong and you're

1383
01:10:34,520 --> 01:10:37,160
Speaker 1: being annoying and I wish you would just be okay

1384
01:10:38,000 --> 01:10:40,000
Speaker 1: rather than oh, wait a minute, you're actually trying to

1385
01:10:40,040 --> 01:10:42,120
Speaker 1: share something. And I think a lot of people, at

1386
01:10:42,200 --> 01:10:44,080
Speaker 1: least i've heard. I don't have kids, but I've learned

1387
01:10:44,080 --> 01:10:45,799
Speaker 1: that a lot of people feel this with their children,

1388
01:10:46,240 --> 01:10:48,120
Speaker 1: where your child's trying to communicate with you and just

1389
01:10:48,160 --> 01:10:50,960
Speaker 1: doesn't know how, and it's almost like our bodies like that.

1390
01:10:51,600 --> 01:10:53,720
Speaker 2: A baby doesn't cry because it's trying to annoy you.

1391
01:10:54,160 --> 01:10:56,320
Speaker 2: Baby cries because it's going through something difficult and it

1392
01:10:56,360 --> 01:10:56,920
Speaker 2: wants your help.

1393
01:10:57,080 --> 01:10:59,320
Speaker 1: Yeah. I love that. That's such a beautiful answer. All right.

1394
01:10:59,360 --> 01:11:02,360
Speaker 1: Second question is the worst health advice you've ever heard

1395
01:11:02,439 --> 01:11:02,960
Speaker 1: or received?

1396
01:11:04,160 --> 01:11:07,120
Speaker 2: Have a fruit smoothie first thing in the morning. Yeah,

1397
01:11:07,200 --> 01:11:10,240
Speaker 2: I mean anything that has to do with fruit juices,

1398
01:11:10,280 --> 01:11:13,160
Speaker 2: fruit smoothies as being a health food. Anything. No, I'm

1399
01:11:13,160 --> 01:11:14,160
Speaker 2: just like, no, I.

1400
01:11:14,240 --> 01:11:18,320
Speaker 1: Don't do it. Don't do it, okay. Question number three,

1401
01:11:18,520 --> 01:11:20,240
Speaker 1: what's the first thing you do in the morning and

1402
01:11:20,280 --> 01:11:21,720
Speaker 1: the last thing you do before you go to bed.

1403
01:11:21,960 --> 01:11:23,639
Speaker 2: The first thing I do in the morning, I take

1404
01:11:23,680 --> 01:11:25,400
Speaker 2: my ear plugs out and I drink water.

1405
01:11:26,439 --> 01:11:27,960
Speaker 1: So you do have water first in the morning.

1406
01:11:28,200 --> 01:11:30,840
Speaker 2: Yeah, absolutely, and then I try to turn my phone

1407
01:11:30,840 --> 01:11:32,760
Speaker 2: on a little bit later. I try to not turn

1408
01:11:32,760 --> 01:11:34,960
Speaker 2: it on in the first half an hour. Last thing

1409
01:11:34,960 --> 01:11:36,519
Speaker 2: I do at night before going to bid I have

1410
01:11:36,600 --> 01:11:38,439
Speaker 2: this app in which I track my mental health. So

1411
01:11:38,479 --> 01:11:40,960
Speaker 2: I put a little scale of one to five how

1412
01:11:40,960 --> 01:11:42,639
Speaker 2: my mental health was today, and I write a couple

1413
01:11:42,680 --> 01:11:43,800
Speaker 2: of sentences about my day.

1414
01:11:44,080 --> 01:11:45,200
Speaker 1: Nice. What is the app? Quote?

1415
01:11:45,240 --> 01:11:48,040
Speaker 2: It's called dai oh. I have no affiliation whatsoever. It's

1416
01:11:48,080 --> 01:11:51,080
Speaker 2: awesome d A y l io. And I've been doing

1417
01:11:51,080 --> 01:11:52,880
Speaker 2: this for four years now, and it makes a little

1418
01:11:52,920 --> 01:11:54,840
Speaker 2: dot for I'll show you in a second. It makes

1419
01:11:54,880 --> 01:11:56,840
Speaker 2: a little dots for every day. And so I have

1420
01:11:57,320 --> 01:12:01,200
Speaker 2: four years of dots of how my mental health was,

1421
01:12:01,240 --> 01:12:02,879
Speaker 2: and all of those is and I see these patterns.

1422
01:12:02,920 --> 01:12:05,320
Speaker 2: I see that I've gotten happier over time or fulfilled,

1423
01:12:05,479 --> 01:12:08,720
Speaker 2: have less episodes of difficult mental health issues. So it's

1424
01:12:08,720 --> 01:12:09,639
Speaker 2: really cool to look back.

1425
01:12:09,800 --> 01:12:12,600
Speaker 1: That's beautiful. I love that. That's a great recommendation for

1426
01:12:12,600 --> 01:12:17,280
Speaker 1: everyone listening. Fourth question, what's something that you used to

1427
01:12:17,360 --> 01:12:20,400
Speaker 1: believe to be true about health but now you've realized

1428
01:12:20,439 --> 01:12:21,960
Speaker 1: it's actually not true.

1429
01:12:21,920 --> 01:12:25,080
Speaker 2: That everybody should wear a glucos monitor So when I

1430
01:12:25,120 --> 01:12:27,559
Speaker 2: first started in the space because we're in the glucos

1431
01:12:27,600 --> 01:12:30,280
Speaker 2: monitor had changed my life. I was telling everybody to

1432
01:12:30,320 --> 01:12:34,040
Speaker 2: wear one, and now I realized that you can get

1433
01:12:34,040 --> 01:12:37,320
Speaker 2: all the benefits by seeing what I've discovered in the

1434
01:12:37,320 --> 01:12:40,360
Speaker 2: science that I've found. And sometimes overtracking yourself can lead

1435
01:12:40,360 --> 01:12:41,879
Speaker 2: to issues and stress.

1436
01:12:42,080 --> 01:12:43,960
Speaker 1: Yeah, I can relate to that. There was a point

1437
01:12:44,000 --> 01:12:48,160
Speaker 1: where I was measuring everything and it was useful, and

1438
01:12:48,200 --> 01:12:50,479
Speaker 1: then it went too far, and then I didn't want

1439
01:12:50,479 --> 01:12:53,639
Speaker 1: to measure anything, and then It's a really interesting balance

1440
01:12:53,680 --> 01:12:56,719
Speaker 1: because data can be so powerful and at the same

1441
01:12:56,760 --> 01:12:59,160
Speaker 1: it can be so disempowering.

1442
01:12:58,479 --> 01:13:01,000
Speaker 2: Because sometimes you look at the data to decide how

1443
01:13:01,000 --> 01:13:02,000
Speaker 2: you feel about yourself.

1444
01:13:02,080 --> 01:13:04,839
Speaker 1: Yeah. Yeah, it's like, you know, you'll let me exactly.

1445
01:13:04,960 --> 01:13:06,240
Speaker 2: You wake up and you're like, I don't know if

1446
01:13:06,280 --> 01:13:08,080
Speaker 2: i'm tired or not. Look at my sleep data. Oh

1447
01:13:08,160 --> 01:13:10,400
Speaker 2: I'm exhausted purely because I didn't sleep well. But you're

1448
01:13:10,439 --> 01:13:11,880
Speaker 2: actually not connected to how you feel.

1449
01:13:12,000 --> 01:13:14,080
Speaker 1: Yeah, yeah, And it takes you outside of your bodies

1450
01:13:14,080 --> 01:13:17,000
Speaker 1: exactly exactly. It's what you're saying earlier. We need to

1451
01:13:17,040 --> 01:13:21,280
Speaker 1: actually get better at living in our bodies and listening

1452
01:13:21,600 --> 01:13:25,880
Speaker 1: within our bodies. And hearing and feeling what they're saying

1453
01:13:25,920 --> 01:13:30,040
Speaker 1: to us and how they're communicating, rather than expecting that

1454
01:13:30,240 --> 01:13:34,799
Speaker 1: even an external person or system is going to somehow

1455
01:13:34,840 --> 01:13:35,760
Speaker 1: predict how we feel.

1456
01:13:35,880 --> 01:13:36,160
Speaker 2: Amen.

1457
01:13:36,560 --> 01:13:39,200
Speaker 1: Yeah, that's a really, really powerful takeaway. I love that.

1458
01:13:39,520 --> 01:13:41,439
Speaker 1: A fifth and final question which we asked to every

1459
01:13:41,479 --> 01:13:43,720
Speaker 1: guest who's ever been on the show, if you could

1460
01:13:43,760 --> 01:13:47,000
Speaker 1: create one law that everyone in the world had to follow,

1461
01:13:47,320 --> 01:13:48,000
Speaker 1: what would it be.

1462
01:13:48,360 --> 01:13:51,080
Speaker 2: Okay, I'm going to restrict myself to the world of food, Okay,

1463
01:13:51,120 --> 01:13:52,800
Speaker 2: because there's lots of other laws that we could do

1464
01:13:52,840 --> 01:13:54,479
Speaker 2: that would be very important in the world.

1465
01:13:54,640 --> 01:13:57,719
Speaker 1: Give me a real law, like you know, yeah, ban.

1466
01:13:57,680 --> 01:14:01,960
Speaker 2: All processed breakfast food. I love that because that would

1467
01:14:01,960 --> 01:14:07,599
Speaker 2: help kids, it would help parents, It would change people's mood,

1468
01:14:08,200 --> 01:14:11,080
Speaker 2: makes them happier, more fulfilled. Yeah. I think that's a

1469
01:14:11,080 --> 01:14:11,559
Speaker 2: big one.

1470
01:14:12,040 --> 01:14:12,599
Speaker 1: That's huge.

1471
01:14:12,720 --> 01:14:15,120
Speaker 2: Or like the law could be treat breakfast like any

1472
01:14:15,160 --> 01:14:17,800
Speaker 2: other meal, because if you bend something, then other stuff

1473
01:14:17,840 --> 01:14:21,679
Speaker 2: pops up. So it's more like, treat breakfast as second

1474
01:14:21,800 --> 01:14:23,679
Speaker 2: lunch and eat lunch food at breakfast.

1475
01:14:23,760 --> 01:14:28,920
Speaker 1: Yeah, that's great. I love that everyone. Jesse Inshope. The

1476
01:14:29,000 --> 01:14:32,160
Speaker 1: book is called Glucose Revolution, The Life Changing Power of

1477
01:14:32,240 --> 01:14:35,559
Speaker 1: balancing your sugar. If you don't follow at Glucose Goddess

1478
01:14:35,600 --> 01:14:38,439
Speaker 1: on Instagram, makes you go do that right away. Please

1479
01:14:38,479 --> 01:14:40,759
Speaker 1: grab a copy of this book. We went through the hacks,

1480
01:14:40,760 --> 01:14:44,400
Speaker 1: but we were just skimming the surface. There is amazing insight,

1481
01:14:44,560 --> 01:14:49,320
Speaker 1: amazing hacks, amazing steps and habit building processes inside the

1482
01:14:49,320 --> 01:14:51,160
Speaker 1: book that are going to be huge for you. So

1483
01:14:51,439 --> 01:14:53,479
Speaker 1: I can't recommend this book enough. I would actually say

1484
01:14:53,479 --> 01:14:55,559
Speaker 1: that if there's one book you've read in twenty twenty four,

1485
01:14:55,600 --> 01:14:57,800
Speaker 1: I want it to be this book. So please, please,

1486
01:14:57,800 --> 01:14:59,360
Speaker 1: please go pick this book up. I think it will

1487
01:14:59,439 --> 01:15:02,479
Speaker 1: change your life. I don't think I've ever emphatically mentioned

1488
01:15:02,520 --> 01:15:04,240
Speaker 1: a book that way before on the show, but I

1489
01:15:04,320 --> 01:15:08,080
Speaker 1: mean it. And I can't thank you enough, Jesse for

1490
01:15:08,120 --> 01:15:09,800
Speaker 1: the work that you're doing in the world and how

1491
01:15:09,840 --> 01:15:12,439
Speaker 1: much has impacted my personal life and how I feel

1492
01:15:12,880 --> 01:15:15,000
Speaker 1: and how I think it's going to impact millions and

1493
01:15:15,040 --> 01:15:16,800
Speaker 1: billions worldwide. So thank you so much.

1494
01:15:16,880 --> 01:15:18,920
Speaker 2: Thank you, Jim, very grateful to be thank.

1495
01:15:18,720 --> 01:15:20,679
Speaker 1: You, and I hope you'll come back soon with pleasure.

1496
01:15:21,280 --> 01:15:24,280
Speaker 1: If you love this episode, you'll enjoy my interview with

1497
01:15:24,400 --> 01:15:27,599
Speaker 1: doctor Daniel Ahman on how to change your life by

1498
01:15:27,680 --> 01:15:28,559
Speaker 1: changing your brain.

1499
01:15:29,000 --> 01:15:33,960
Speaker 3: If we want a healthy mind, it actually starts with

1500
01:15:34,040 --> 01:15:37,240
Speaker 3: a healthy brain. You know, I've had the blessing or

1501
01:15:37,280 --> 01:15:41,760
Speaker 3: the curse to scam over a thousand convicted felons and

1502
01:15:41,880 --> 01:15:45,719
Speaker 3: over one hundred murderers, and their brains are very damaged.