Speaker 1: Hey guys, it's Jay Sheddy here and I couldn't be
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Speaker 2: The more glucospikes you have, the faster you age. Wow,
Speaker 2: and this shows on your skin and your organs. Slowly
Speaker 2: age If three out of five people are going to
Speaker 2: die of an information based disease. If you want a
Speaker 2: healthy body a healthy mind, you need to make sure
Speaker 2: you're not on a glucos roller coaster. Your body doesn't
Speaker 2: care whether sugar came from an orange juice, or whether
Speaker 2: sugar came from a beetroot and is now in a
Speaker 2: can of Coca cola. Those sugar molecules will both lead
Speaker 2: to a glucospike.
Speaker 1: Before we jump into this episode, I'd like to invite
Speaker 1: you to join this community to hear more interviews that
Speaker 1: will help you become happier, healthier, and more healed. All
Speaker 1: I want you to do is click on the subscribe button.
Speaker 1: I love your support. It's incredible to see all your
Speaker 1: comments and we're just getting started. I can't wait to
Speaker 1: go on this journey with you. Thank you so much
Speaker 1: for subscribing. It means the world to me. The number
Speaker 1: one health and well in the podcast Jay Setty Jay
Speaker 1: Shetty See one Only She Hey, everyone, welcome back to
Speaker 1: on Purpose, the place that you choose to become happier, healthier,
Speaker 1: and more healed. Thank you so much for coming back
Speaker 1: every week. I know some of you are coming back
Speaker 1: every day, multiple times per day. Now you have five
Speaker 1: hundred episodes in the bank from five years of podcasting.
Speaker 1: Make sure you go back and learn about allline incredible guests. Now,
Speaker 1: today's guest is someone that i've wanted to sit down
Speaker 1: with for a long long time. I was on tour,
Speaker 1: I was traveling. We couldn't make it happen, but we
Speaker 1: happen to be in the same city, and I had
Speaker 1: to take this opportunity. I know that this episode's going
Speaker 1: to be super powerful for you, because if twenty twenty
Speaker 1: four is a year you want to get healthier, it's
Speaker 1: a year that you want to feel better. It's a
Speaker 1: year that you want more focus, more productivity, and to
Speaker 1: feel lighter and work on your health. This is the
Speaker 1: episode for you. Today's guest is Jesse Inchr Spirit, a
Speaker 1: French biochemist and New York Times best selling author. Jesse
Speaker 1: is on a mission to translate cutting head science into
Speaker 1: easy tips to help people improve their physical and mental health.
Speaker 1: In her books Glucose Revolution and the Glucose Goddess Met,
Speaker 1: which sold over one million copies worldwide in forty languages,
Speaker 1: Jeschi ches has starting discovery about the essential role of
Speaker 1: blood sugar in every aspect of our lives and the
Speaker 1: surprising hacks to optimize it. Now, before we get going,
Speaker 1: I want you to realize this. In her international best
Speaker 1: sellers Glucose Revolution, which I have right here and the
Speaker 1: glucose cost Goddess method, which have surpassed so many copies sold.
Speaker 1: She actually did a research study across two thousand and
Speaker 1: seven hundred participants, and I want to share with you
Speaker 1: some of the key results that are going to blow
Speaker 1: your mind. Listen to this. Eighty nine percent of people
Speaker 1: following her method have reduced their cravings, eighty percent of
Speaker 1: participants are less hungry, seventy six percent of people have
Speaker 1: more energy, fifty eight percent of people who wanted to
Speaker 1: sleep better are sleeping better, forty seven percent of people
Speaker 1: who had skin issues have seen in improvements in their skin,
Speaker 1: and forty one percent of people who wanted to improve
Speaker 1: their diabetes reported it improved. Please welcome to the show, Jesse.
Speaker 2: Thank you Jay for the beautiful intro.
Speaker 1: It's all true, and it's so inspiring for me to
Speaker 1: see how you've taken this subject matter, popularized it, made
Speaker 1: it interesting, made it fascinating, made it practical. Every doctor
Speaker 1: I speak to tells me to read your book, and
Speaker 1: I have to say, I already know she is. She's amazing.
Speaker 1: But I love the fact that the medical community is
Speaker 1: supporting your work, is telling people to read your book.
Speaker 1: I love the fact that all of your work online.
Speaker 1: If you don't follow Jesse already on Instagram at glucose Goddess,
Speaker 1: go and follow her, because everything's so practical, it's so
Speaker 1: habit oriented, it's you've just done such a brilliant job
Speaker 1: at making glucose sexy and practical. And so anyway, very
Speaker 1: excited have you here.
Speaker 2: Thank you, Ama, thank you. You know, I'm a scientist
Speaker 2: and I'm not a doc. I'm not a dietitian. I'm
Speaker 2: just a scientist fascinated by how do we make science accessible, useful,
Speaker 2: practical so that everybody can benefit from the cutting edge
Speaker 2: science out there. So that's really my passion, and I'm
Speaker 2: so glad to hear that so many doctors are using
Speaker 2: my work with their patients. That's the point. We need
Speaker 2: to work together to improve everybody's health.
Speaker 1: Yeah, it's incredible. Well, let's dive straight into it. Because
Speaker 1: when I was talking about you coming on the show
Speaker 1: and everyone's very excited, I also found that a lot
Speaker 1: of people feel very uneducated in this area, and even myself,
Speaker 1: I've been on an education journey over the last maybe
Speaker 1: twelve to twenty four months about my own glucose levels.
Speaker 1: But let's start with what is glucose and why is
Speaker 1: it important to understand it?
Speaker 2: I love this question. So glucose is also called blood sugar, right,
Speaker 2: and glucose is your body's favorite source of energy. So
Speaker 2: make a fist right now with your hand. Okay, So
Speaker 2: as you're doing this, the muscles in your hand are
Speaker 2: burning glucose to contract and for everybody listening to us
Speaker 2: right now, the cells in your brain are currently burning
Speaker 2: glucose to understand what we're saying. Right, every single part
Speaker 2: of your body is burning glucose every nanosecond to keep
Speaker 2: you alive and as human beings, the main way that
Speaker 2: we provide this very important glucose to our body is
Speaker 2: by eating foods, specifically by eating two categories of foods starches.
Speaker 2: So that's bread, pasta, rice, potatoes, oats, and sugars anything
Speaker 2: that tastes sweet, from an apple to my favorite triple
Speaker 2: layer chocolate cake. Okay, So we eat starches and sugars
Speaker 2: and we give glucose to our body. So you might think, okay,
Speaker 2: I want lots of energy. Who doesn't want energy? So
Speaker 2: if glucose is my body's energy, I should give my
Speaker 2: body as much glucose as possible, I should eat as
Speaker 2: many starches and sugar as possible. Well, that's actually not
Speaker 2: the case. I love to take the image of a plant.
Speaker 2: Do you have any plants at home?
Speaker 1: Many?
Speaker 2: Okay, so you know that in order to keep a
Speaker 2: plant alive, you need to give the plants some water.
Speaker 2: But what happens if you give the plant too much water?
Speaker 2: It dies exactly, And the human body is similar. Some glucose.
Speaker 2: Everything's going great. Too much glucose and problems start happening.
Speaker 2: Most of us are giving our bodies too much glucose,
Speaker 2: and this leads to whole bunch of symptoms, cravings for
Speaker 2: sweet foods, chronic fatigue, brain fog, inflammation, faster aging, hormonal issues,
Speaker 2: and then long term the development of type two diabetes.
Speaker 2: So my whole purpose is to teach people how to
Speaker 2: eat the foods that they love, the starches and the sugars,
Speaker 2: in a way that's not going to cause problems. So
Speaker 2: how do you keep eating the spaghetti and the cookies
Speaker 2: and the bread in a way that is not going
Speaker 2: to damage your health. That's the whole thing.
Speaker 1: And that's what I really appreciate about your work and
Speaker 1: why I'm excited about this conversation because I think a
Speaker 1: lot of us think, oh no, I have to cut
Speaker 1: things out completely, or oh no, I'm going to have
Speaker 1: to completely shift everything. And actually you're saying, there's maybe
Speaker 1: that is the case. Actually you could let's go there,
Speaker 1: let's talk about that. Is there a need, what is
Speaker 1: it that needs to be fully cut out? Other things
Speaker 1: that we need to definitely avoid in those two buckets
Speaker 1: that you just shaped for.
Speaker 2: Us, Well, we really don't need sugar. We don't need
Speaker 2: to eat sweet foods at all. It's really just for pleasure.
Speaker 2: Your body doesn't need that amount of glucose, that amount
Speaker 2: of sugar. So when we eat sweet stuff, whether it's
Speaker 2: fruit or chocolate cake, we're doing it because it releases
Speaker 2: dopamine in our brain. Dopamine is the pleasure hormone. So
Speaker 2: sugars we could do without. But listen, I want a
Speaker 2: chocolate cake for my birthday. I don't want to eat
Speaker 2: broccoli for my birthday, you know, And it's all around us.
Speaker 2: Sugar is delicious, it bringsess, is pleasure. So of course
Speaker 2: if you could completely cut it out, it would be
Speaker 2: better for your health. But I don't think that's realistic
Speaker 2: for most people. I don't have that kind of willpower,
Speaker 2: and I haven't seen you must know people who have
Speaker 2: completely cut out sugar, but it's quite difficult. What about you,
Speaker 2: what's your sugar consumption?
Speaker 1: Like, so, I'm an extremist, which means I either am
Speaker 1: eating no sugar. So when I was a monk, I
Speaker 1: didn't eat sugar for three years, but then I can
Speaker 1: easily drop back into eating sugar every day because my
Speaker 1: mother raised me as someone who ate a chocolate bar,
Speaker 1: a chocolate biscuit, a chocolate yogurt, and a chocolate ice
Speaker 1: cream every day growing up.
Speaker 2: My chocolate brother.
Speaker 1: Yes, when you mentioned that chocolate triple lead cake, and
Speaker 1: I'm like, that is my dream. And I have had to,
Speaker 1: through my wife's coaching, through your work, had to develop
Speaker 1: a healthier relationship with sugar because I believe a few
Speaker 1: years ago I was genuinely addicted to sugar, and I
Speaker 1: want to talk to you about that. And for me,
Speaker 1: it's taken a lot of retraining, a lot of steps
Speaker 1: in between where now I'm back being the extremist, where
Speaker 1: I'm not eating refined sugars at the moment, but at
Speaker 1: the same time, I would allow myself on my birthday
Speaker 1: or an occasion to allow myself to enjoy and indulge.
Speaker 1: I've just I was wearing a glucose monitor for about
Speaker 1: three to six months, like last year, and I was shocked.
Speaker 1: I was absolutely surprised at the types of things that
Speaker 1: spiked my glucose levels. I would eat a non sugar
Speaker 1: cereal as a test, and that would take it to
Speaker 1: bad immediately, not even average, it was bad immediately on
Speaker 1: the glucose levels. YE talk to us about glucose spikes
Speaker 1: and why are people measuring their glucose levels? What does
Speaker 1: that show us? And what are we trying to get
Speaker 1: our glucose to mapa.
Speaker 2: So when we eat a meal or food that contains
Speaker 2: a lot of glucose, so for example, the chocolate cake
Speaker 2: is a good option, a good example, or a plate
Speaker 2: of pasta or anything else that starts your sweet when
Speaker 2: we deliver that glucose very quickly to our body, we
Speaker 2: experience what's called a glucose spike, which means just a
Speaker 2: rapid increase in how much glucose is in your body.
Speaker 2: And if you're wearing glucose monitor, you will see this.
Speaker 2: It will look like this mountain that's just rising and
Speaker 2: rising and rising and then it crashes. You don't need
Speaker 2: to wear a glucose monitor to understand the benefits of
Speaker 2: my work, by the way, but it's a cool visual tool.
Speaker 2: So what happens in your body when we spike? Why
Speaker 2: is it bad for us? There are three main mechanisms
Speaker 2: that are going on on a physiological level that make
Speaker 2: these spikes damaging. The first one has to do with
Speaker 2: our mitochondria. The mitochondria or the powerhouse of the cell.
Speaker 2: Most people remember that from biology class. So your mitochondria
Speaker 2: are these little factories inside your cells that are responsible
Speaker 2: for turning glucose molecules into energy. Okay, they're incredibly important.
Speaker 2: The problem is when you give them a glucose spike.
Speaker 2: So when you deliver them a bunch of ducos molecules
Speaker 2: very quickly, they break down. They kind of go on strike.
Speaker 2: You know. It's like when you have so much to
Speaker 2: do on your to do list that you're just like,
Speaker 2: I can't do anything. I have to go nap. That's
Speaker 2: the feeling they get. They're like overwhelmed by all these
Speaker 2: glucose molecules and they cannot do their job properly anymore.
Speaker 2: And so what happens. You feel this as fatigue. So
Speaker 2: you keep eating this sugar in these carbs, but you're exhausted.
Speaker 2: You wake up in the morning, you're tired. Going to
Speaker 2: the grocery store is exhausting. Playing with your kids is draining.
Speaker 2: Your mitochondria are not functioning properly anymore. And that's why
Speaker 2: one of the main symptoms of having glucose spikes, which
Speaker 2: most of us have, is this sense of chronic fatigue. Now,
Speaker 2: the second thing that happens in our body when we
Speaker 2: spike has to do with cooking. So you know, if
Speaker 2: you put something in the oven, like a chicken, and
Speaker 2: it goes from pink to brown, the chicken has cooked,
Speaker 2: and the browning process is called glycation. The chicken has glicated,
Speaker 2: it has cooked. Now, a human being, from the moment
Speaker 2: we're born, we're slowly cooking. We're slowly glicating. I know
Speaker 2: it sounds weird, but it's true. For example, if you
Speaker 2: look at the cartilage of babies, it's white, But if
Speaker 2: you look at the cartilage of somebody who's one hundred
Speaker 2: years old, the cartilage is brown. We glcate, We brown
Speaker 2: as we age, and so much so that glycation is
Speaker 2: actually pretty similar to aging. And then when we're fully glicated,
Speaker 2: when we're fully cooked, when we're fully aged, we die.
Speaker 2: So glycation is a process that we can't stop. We
Speaker 2: can't stop aging, you know, there's billionaires trying to reverse aging,
Speaker 2: but so far they haven't been able to. But we
Speaker 2: can slow it down or speed it up. And glucose
Speaker 2: pikes have something to do with this. Glucose and glycation
Speaker 2: kind of sound. It's like similar words. It's because it
Speaker 2: is the glucose that is doing the glicating.
Speaker 1: The aging, yep, the cooking.
Speaker 2: The cooking. So the more glucose spikes you have, the
Speaker 2: faster you age.
Speaker 1: Wow.
Speaker 2: And this shows on your skin. Wow, you get more
Speaker 2: wrinkles and your organs slowly age as well. So that's
Speaker 2: that's a second thing.
Speaker 1: Yeah, I did not know that.
Speaker 2: Yeah wow. And the third thing that happens when we
Speaker 2: have a glucose spike, well, all of these processes, so
Speaker 2: the mitochondria and the glycation, they also increase inflammation. And
Speaker 2: inflammation is just a nasty thing in the human body.
Speaker 2: It causes lots and lots of issues. Today, three out
Speaker 2: of five people are going to die of an inflammation
Speaker 2: based disease, So inflammation is not good. You want to
Speaker 2: bring that down. And the third thing that happens when
Speaker 2: we have a glucose spike is that your body knows
Speaker 2: that these spikes are not good for you. Your body
Speaker 2: when it senses this big glucose spike, it calls your
Speaker 2: pancreas and it's like, hey, we need to get this
Speaker 2: glucose down. So your pancreas sends out a hormone called insulin,
Speaker 2: and insulin is amazing, and she grabs all the excess
Speaker 2: glucose molecules and stashes them away into your liver, into
Speaker 2: your muscles, and into your fat cells. And that's one
Speaker 2: of the ways that we gain fat on our body.
Speaker 2: But then too much insulin over time that's the reason
Speaker 2: we get type today. So essentially you have mitochondri fatigueation, information, diabetes,
Speaker 2: and then a whole bunch of other symptoms you might
Speaker 2: feel depending on your personal health history, like brain fog,
Speaker 2: like hormonal issues that could lead to infertility, etc. Et cetera. Basically,
Speaker 2: what I'm saying, Jay, is that if you want a
Speaker 2: healthy body a healthy mind, you need to make sure
Speaker 2: you're not on a glucose roller. Coaster, because otherwise it's
Speaker 2: going to be very difficult for your body to function
Speaker 2: and for you to feel your best if you're experiencing
Speaker 2: glucosepiks on a daily basis.
Speaker 1: What are some of the hidden places glucose is that
Speaker 1: we may not see or may not understand, that we
Speaker 1: can't figure out on a day to day basis, Because
Speaker 1: I feel like when I went to that test of
Speaker 1: the no sugar cereal in my head that didn't have glucose,
Speaker 1: only for me to understand it was the rice that
Speaker 1: it was made from that was having that impact on me.
Speaker 1: So whereas are there any others that you know that
Speaker 1: are hidden?
Speaker 2: Actually, breakfast food is usually a top offender, right, So
Speaker 2: orange juice, fruit smoothies, breakfast cereal, even if they say
Speaker 2: no sugar or low in sugar, that doesn't mean they
Speaker 2: don't contain glucose. It just means they don't contain any
Speaker 2: table sugar. But they could also contain sugar from fruit,
Speaker 2: which is quote unquote natural, so it doesn't have to
Speaker 2: be claimed as an added sugar in a package. Right.
Speaker 2: Breakfast foods huge hudre defenders, and then kind of like
Speaker 2: funny things that you wouldn't expect like eating a lot
Speaker 2: of grapes. If you eat fifty grapes, that's actually a
Speaker 2: lot of sugar because the fruit that we eat today
Speaker 2: has been bread to be extremely high in sugar and
Speaker 2: concentrated in sugar. But I think breakfast foods are one
Speaker 2: of the biggest ones.
Speaker 1: Oh.
Speaker 2: Also, dried fruit. People don't realize that it's not because
Speaker 2: something comes from fruit that it's good for you. Dried
Speaker 2: fruit or fruit smoothie or fruit juice can contain you know,
Speaker 2: tens and tens of grams of sugar even though it
Speaker 2: originally came from her fruit. But your body doesn't care
Speaker 2: whether sugar came from an orange juice and is now
Speaker 2: in an orange juice or the sugar came from a
Speaker 2: beetroot and is now in a can of Coca cola. Right,
Speaker 2: those sugar molecules will both lead to glucose spike.
Speaker 1: Yeah, and it's interesting because I think the way we've
Speaker 1: been trained to have a sweet breakfast. I've switched to
Speaker 1: savory breakfast last year, and that's something you are a.
Speaker 2: Big, big hack of mine.
Speaker 1: Yeah, yeah, I told to us about that switch.
Speaker 2: Well, listen, the glucose spikes that we experience after breakfast
Speaker 2: is going to control the rest of our day. So
Speaker 2: if you eat in the morning something that is pure glucose,
Speaker 2: like most of us do, right, I grew up on
Speaker 2: orange juice and Metalla crapes, so I know that's amazing.
Speaker 2: It was amazing. But then at ten thirty, I was
Speaker 2: exhausted because I was crashing. My gluco seveles were crashing,
Speaker 2: and I was super, super hungry because after a big spike,
Speaker 2: you experience a big crash, and that crash activates the
Speaker 2: craving center in your brain and literally it tells you, Jay,
Speaker 2: go find some chocolate, you know, and you cannot voice.
Speaker 2: You can't resist that urge. So your breakfast. If you're
Speaker 2: having a big glucos spike at breakfast, you're setting yourself
Speaker 2: up for a day of cravings, fatigue, inflammation, and you're
Speaker 2: going to feel quite awful. An important switch to make
Speaker 2: is to switch from a sweet breakfast to a savory
Speaker 2: breakfast built around protein. Right, whatever kind of protein you like.
Speaker 2: Maybe it's dairy, maybe it's tofu, Maybe it's protein powder,
Speaker 2: Maybe it's left over fish from last night, maybe it's eggs.
Speaker 2: Whatever kind of protein you want, that's going to keep
Speaker 2: your glucose levels nice and steady. Add some healthy fats
Speaker 2: in there, and you can have some starch like a
Speaker 2: slice of bread for taste. But importantly, a savory breakfast
Speaker 2: contains nothing sweet, except if you want some for taste,
Speaker 2: some whole fruit. Right, And you know, all those sweet
Speaker 2: breakfast foods that you love, you don't have to say
Speaker 2: goodbye to them completely. The best time to have them
Speaker 2: is for dessert, after lunch or after dinner, because if
Speaker 2: you eat something that contains a lot of glucose, something
Speaker 2: starchy or sweet after a meal, the glucose molecules are
Speaker 2: not going to arrive as quickly into your bloodstream because
Speaker 2: that's already going to be food in your stomach. The
Speaker 2: worst time to eat starches and sugars is breakfast because
Speaker 2: your body is super empty, so anything you eat goes
Speaker 2: to your bloodstream in a second. Right, But it's actually
Speaker 2: the meal of the day where most of us eat
Speaker 2: just starches and sugars. Think about the typical breakfast orange juice,
Speaker 2: oats with honey on them, breakfast cereal fruit smoothies exactly,
Speaker 2: and then you wonder why most of us feel so
Speaker 2: terrible throughout the day, Why it's four pm and more exhausted,
Speaker 2: and we need coffee or red Bull. We have cravings
Speaker 2: all throughout the day and even at night. Your breakfast
Speaker 2: controls how you feel for the whole day. And I
Speaker 2: think switching from a sweet breakfast to a savory breakfast
Speaker 2: is almost like you know in the movies when they
Speaker 2: go through the mirror. It's a parallel universe, and you
Speaker 2: really feel so different, so different. All of a sudden,
Speaker 2: you have steady energy, your brain is clear, you feel good,
Speaker 2: you feel like yourself. You're not controlled, You're not a
Speaker 2: victim to these cravings anymore.
Speaker 1: Yeah. I found though that as someone who has had
Speaker 1: cravings for a long time or lived in that sweet cycle,
Speaker 1: there's been a lot of withdrawal symptoms. I think when
Speaker 1: people stop eating sugar, I've definitely experienced headaches. I think
Speaker 1: some people experience very low energy. Someone was telling me
Speaker 1: earlier today that they feel nauseous or sick like. There's
Speaker 1: a lot of different things that come with it. Talk
Speaker 1: to us about why it's so addictive, Yeah, obviously beyond
Speaker 1: the fact that we love the taste of it, Why
Speaker 1: is it so addictive and how.
Speaker 2: Does it cause a symptoms?
Speaker 1: Yeah?
Speaker 2: I think what you're talking about is if somebody goes
Speaker 2: cold Turkey and just completely cuts things out, And that's
Speaker 2: not actually something that I recommend. I think again, like
Speaker 2: I don't have that kind of real power, and I
Speaker 2: want to help people improve their health without having to
Speaker 2: give up the sugar. So even if you delay the
Speaker 2: sugar from breakfast to after lunch as dessert, you're not
Speaker 2: going to get all those withdrawal symptoms. You're still going
Speaker 2: to be able to enjoy it and get the dopamine,
Speaker 2: but with less impact in your glucos levels. And listen,
Speaker 2: sugar is addictive, right, and that dopamine is very very,
Speaker 2: very very addictive, and as human beings, eating something sweet
Speaker 2: is a very easy way to get a hit. Now,
Speaker 2: what you're talking about can also be due to if
Speaker 2: somebody completely cuts out carbs, so starches and sugars completely.
Speaker 2: Let's say from today to tomorrow, you cut out all carbs.
Speaker 2: That can cause issues because if you've been eating carbs
Speaker 2: your whole life, your body expects these carbs every two
Speaker 2: to three to four hours, and your body's actually just
Speaker 2: burning glucose for energy, So all of a sudden, you
Speaker 2: cut off its supply of glucose and it becomes a
Speaker 2: little bit stressed out, especially if your body's not used
Speaker 2: to also burning fat for fuel. In a healthy body,
Speaker 2: you can switch from burning glucose for energy to burning
Speaker 2: fat for energy easily. So either you eat glucose in
Speaker 2: your body gets energy that way, or you're not eating
Speaker 2: and your body's burning fat. In most of us, we're
Speaker 2: eating every two to three or four hours some carbs,
Speaker 2: and so our body it doesn't know how to burn
Speaker 2: fat for fuel anymore. It doesn't have that muscle. So
Speaker 2: the idea is to train it slowly to be able
Speaker 2: to do that, not to just cut out completely these
Speaker 2: you know, cut the grass of under the foot too quickly.
Speaker 1: That's going to be difficult, Yeah, And I think that's
Speaker 1: one of the biggest challenges right because when it comes
Speaker 1: to newest resolutions, or when it comes to changing habits,
Speaker 1: we often think we have to go in or out.
Speaker 2: I hate that. In diets, you know, they don't work,
Speaker 2: they're super stressful. They're actually a pretty strong way to
Speaker 2: control women like I have been from the moment I
Speaker 2: was a teenager. The magazines are telling you lose five
Speaker 2: pounds in a day, you know, lose your belly before summer,
Speaker 2: you're bombarded by these messages that make you feel inadequate
Speaker 2: if you're not on a diet. I mean, it's pretty
Speaker 2: messed up. The amount of fat on your body or
Speaker 2: how much your weight is not a good representation of
Speaker 2: the internal health of your body, right. And if you're
Speaker 2: just focusing on I want to lose weight, I want
Speaker 2: to lose weight, there are very unhealthy ways to do
Speaker 2: that that might actually make your health way worse. I
Speaker 2: like to teach people is these simple hacks. So savory
Speaker 2: breakfast is very important one. Eating sugar as dessert instead
Speaker 2: of all an empty stomach is another key one. And
Speaker 2: these hacks are going to help your body on the
Speaker 2: long term and create better health from within, and you
Speaker 2: might lose weight. For example, in my experiment, about half
Speaker 2: the people lost some fat on their body without trying to,
Speaker 2: without counting calories, without cutting out foods, just because naturally
Speaker 2: that's where their body wanted to be. And it readjusted right.
Speaker 2: But the objective is not weight loss. The objective is
Speaker 2: being craving free and not feeling victim to finding sugar
Speaker 2: three times a day or not a victim to the
Speaker 2: pot of ice cream. At the back of your freezer
Speaker 2: after dinner, good energy so you can actually live the
Speaker 2: life you want to live and go after your dreams,
Speaker 2: you know, that's the point, and play with your kids
Speaker 2: and have time for yourself, and then improving any medical
Speaker 2: condition you might have, from mental health through infertility to diabetes,
Speaker 2: weight loss consequence. If it's not the whole point, it's
Speaker 2: not a diet, you know.
Speaker 1: Yeah. And it's a different shift in mindset really, because
Speaker 1: you're saying that a lot of us are addicted to weight loss,
Speaker 1: weight gain or something like that, and you're actually saying, well,
Speaker 1: let's make it about energy, Let's make it about focus,
Speaker 1: Let's make it about.
Speaker 2: Make it about health.
Speaker 1: Health. Yeah, yeah, which is which is which We just
Speaker 1: haven't been trained to think that way, you know, we haven't.
Speaker 1: Even I grew up always feeling like, oh, if I
Speaker 1: didn't put on weight, then I must be healthy. And
Speaker 1: that's such a I mean, it's such a rudimentary belief
Speaker 1: around what health and well being is.
Speaker 2: Absolutely, and it's shifting, you know, we're now understanding that's
Speaker 2: not the way to go. We need to focus on health,
Speaker 2: not body size.
Speaker 1: Absolutely weight absolutely what should someone eat at three pm?
Speaker 1: When they're tired. Because everyone has that post lunch you.
Speaker 2: Know slump, they do, they do, but it actually can
Speaker 2: go away if you study your glucose levels and if
Speaker 2: you no longer have these spikes, you don't have to
Speaker 2: feel that post meal slump anymore because generally that slump
Speaker 2: comes from your glucose having spiked and now dropping, because
Speaker 2: after every spike, there's a drop, and this drop can
Speaker 2: make you feel really, really, really tired. So if you
Speaker 2: feel those symptoms of the postmeal crash, the best thing
Speaker 2: to do is to start with your breakfast, So have
Speaker 2: a savory breakfast. Then the second thing I would recommend
Speaker 2: is that at lunchtime, make sure that you start your
Speaker 2: meals with a specific type of ingredient that is going
Speaker 2: to help balance your glighost levels. And before I tell
Speaker 2: you what that is, I want to tell you about
Speaker 2: this amazing research study Jay So researchers looked at a
Speaker 2: meal and they found that if participants ate the elements
Speaker 2: of that meal in a specific order, they could reduce
Speaker 2: the glucose spike of the meal by up to seventy
Speaker 2: five percent.
Speaker 1: Huge.
Speaker 2: That's huge, without changing how much they're eating, without changing
Speaker 2: what they're eating, overall just by changing the order. And
Speaker 2: when I was in school, I remember biology teachers telling us, oh,
Speaker 2: when you eat it all becomes a big soup in
Speaker 2: your stomach, And so I thought, how is this possible?
Speaker 2: How can the order in which you eat the elements
Speaker 2: of meal have an impact? So the research is fantastic.
Speaker 2: It turns out that when you start your meals with vegetables,
Speaker 2: the fiber in the veggies, when you eat it first,
Speaker 2: has time to coat your upper intestine and create a
Speaker 2: sort of protective mesh okay, like a shield on the
Speaker 2: walls of your intestine, and that shield then slows down
Speaker 2: how quickly the rest of the meal is going to
Speaker 2: access your bloodstream, how quickly the molecules from the rest
Speaker 2: of the meal are going to make their way into
Speaker 2: your bloodstream. And so veggies first is this very important hack?
Speaker 2: Now the scientist.
Speaker 1: Lost because you hated because cobs.
Speaker 2: And you know, actually, so when you go to restaurants,
Speaker 2: they often give your bread at the beginning of the meal,
Speaker 2: and actually it's pretty small. So I think there's a
Speaker 2: whole conspiracy here, because if you give people some bread
Speaker 2: at the beginning of your meal, so you're super hungry,
Speaker 2: you eat the bread. Bread is start, it turns to
Speaker 2: glucose so very quickly you experience this glucose spike and
Speaker 2: about ninety minutes later you're crashing. And that's when the
Speaker 2: waiter comes over and is like, Hi, anybody would like
Speaker 2: some dessert. And at that point you're feeling this intense
Speaker 2: craving for sugar because of that glucose drop, So you're
Speaker 2: going to order dessert.
Speaker 1: That makes sense to me, I love.
Speaker 2: But the best thing to do actually is to delay
Speaker 2: that bread and first have your veggies and then have
Speaker 2: your main dish and have the bread, you know, during
Speaker 2: the main dish or after the main dish, and that
Speaker 2: way you can still enjoy the bread, but the glucose
Speaker 2: molecules are going to be protected by that fibermesh and
Speaker 2: not going to create that big of a spike, so
Speaker 2: you won't feel those craving and ninety minutes later you
Speaker 2: won't feel the energy crash. So that's another super important hack.
Speaker 2: And if you do nothing else, just at your next
Speaker 2: meal eat what you would normally eat. Just add a
Speaker 2: plate of vegetables to the beginning of your meal, and
Speaker 2: it can be three baby carrots, it can be some
Speaker 2: beautiful roasted cauliflower with tahini or whatever. It can be
Speaker 2: some salad, it can be any sort of veggies you
Speaker 2: have in your fridge, and tomatoes count as well, and
Speaker 2: you'll see how different you feel after the meal. No crash,
Speaker 2: no cravings, and you know you're also helping your body
Speaker 2: become healthier from within. And interestingly, Jay, this hack actually
Speaker 2: has a lot of parallels in cultural habits. So you know,
Speaker 2: I'm French and in France we have this tradition of
Speaker 2: kuditi at the beginning of a meal, which is raw veggies.
Speaker 2: In Italy they have antipasti, which is generally vegetables at
Speaker 2: the beginning of the meal. In the Middle East you
Speaker 2: usually start your meals with herbs eaten by the bunch.
Speaker 2: So none of the stuff I'm talking about is that revolutionary.
Speaker 2: It's kind of common sense. But we've lost touch with
Speaker 2: these traditions and now we understand the science behind them,
Speaker 2: so I want to bring them back.
Speaker 1: Yeah, that's spectacular. There was a study you were about
Speaker 1: to quote and then I cut you off. I don't
Speaker 1: know you were about to say, and the study says,
Speaker 1: and then I said, I used to eat my vegetables lost.
Speaker 2: I think I was just talking about the food order,
Speaker 2: so seventy five percent, and so ideally, from a scientific standpoint,
Speaker 2: you would always start your meals with the veggies, then
Speaker 2: the proteins and the fats, and then the carbs last,
Speaker 2: the starches and sugars last. Now you know that's a
Speaker 2: scientific theory, and if you want to decompose your meal
Speaker 2: and do that specific order, you can. But I think
Speaker 2: from this science we can just extract the most important
Speaker 2: piece of information, which is veggies first and the carbs
Speaker 2: towards the end of the meal to reduce the spike.
Speaker 1: I think that's so practical. All of us can at
Speaker 1: least do that with whatever's on our plates. And if
Speaker 1: we can just make that shift today, we're going to
Speaker 1: start to see the benefit and that will hopefully push
Speaker 1: us in that direction exactly.
Speaker 2: And then naturally you crave less sugar and you feel better.
Speaker 2: And it's these small tweaks and you don't have to
Speaker 2: cut out foods. We're not talking about restricting how much
Speaker 2: you're eating. I'm actually telling you to add food to
Speaker 2: your meal and that is going to improve your health.
Speaker 2: So veggie's first. That's another very key hack that I
Speaker 2: recommend people try out.
Speaker 1: How off is the recommended daily amount of grams of
Speaker 1: sugar on any given packages? Right, so, if you look
Speaker 1: at any processed food or any package food, it will
Speaker 1: say this is thirty percent of your daily amount. How
Speaker 1: wrong is the daily amount?
Speaker 2: Well, so, the American Heart Association recommends no more than
Speaker 2: twenty five grams of added sugar I think for women
Speaker 2: and fifty grams for men something like that. But we
Speaker 2: don't need any of this sugar. We don't need to
Speaker 2: eat any sweet stuff at all. Your body does not
Speaker 2: need sugar to live. So that is an upper limit,
Speaker 2: if you will. Yeah, that's an upper limit.
Speaker 1: We're seeing as the basic reviment.
Speaker 2: It's like saying, I don't know three cigarettes are allowed
Speaker 2: to day. It's like it doesn't mean you should smoke cigarettes.
Speaker 2: It means like that's the upper limit after which real
Speaker 2: problems start happening. But it's better to have zero. But then,
Speaker 2: what these recommendations don't take into account is when are
Speaker 2: you eating the sugar. Is it first thing in the morning,
Speaker 2: So you're increasing inflammation, brain fog, increasing risk of diabetes,
Speaker 2: hurting your miritochondria, having cravings, aging faster, or is it
Speaker 2: after a lunch that had fiber at the beginning of
Speaker 2: a meal, where the impact is going to be way
Speaker 2: less hardcore on your health. So if you just keep
Speaker 2: eating the same amount of sugar as you're eating, but
Speaker 2: you just change when you're eating it, that's the first step,
Speaker 2: you're already going to see a big impact in your health.
Speaker 1: And then second step could be reducing.
Speaker 2: Amounts for sure, and naturally, because you're not creating that
Speaker 2: cycle of addiction, you're going to have fewer cravings for
Speaker 2: their sugar. Anyway. Yeah, there's this other really cool study
Speaker 2: I want to tell you about. So scientists put participants
Speaker 2: in an fMRI scanner, you know those big donuts scanners. Okay,
Speaker 2: So they were looking at their brain activity. And as
Speaker 2: the participants were in the scanner, there was a screen
Speaker 2: in front of their eyes, and the screen showed images
Speaker 2: of food chocolate, cake, donut, broccoli, burger, et cetera. And
Speaker 2: the scientists asked the participants to rate how much they
Speaker 2: wanted to eat that food from one to ten. Okay,
Speaker 2: like one is like I don't care, ten is like
Speaker 2: I want to eat this right now. And the participants
Speaker 2: were hooked up to a machine that was measuring their
Speaker 2: glucos levels in real time, and this is what the
Speaker 2: scientists found. They found that when people's glucose levels were steady,
Speaker 2: they were rating all the foods like fiveish burger, five
Speaker 2: ish broccoli, fiveish, so you know, no particular cravings. But
Speaker 2: then when the participants glucos levels were dropping, two things happened.
Speaker 2: First thing, on the brain scan, the craving center was activating,
Speaker 2: and second thing, they started rating all of the sweet
Speaker 2: foods really highly okay. And that just goes to show
Speaker 2: that you cannot control these cravings. They come from a
Speaker 2: deep part of your brain that goes onto alert mode
Speaker 2: when your glucose levels are crashing, because it is a
Speaker 2: dangerous thing for the right Your body doesn't know that
Speaker 2: that crash came from a spike. Because you just ate
Speaker 2: fifteen donuts, your body thinks it's low on energy. And
Speaker 2: so all this to say that as you study your
Speaker 2: glucose levels, this craving center will activate less and less,
Speaker 2: so naturally you're not going to want to eat as
Speaker 2: much sugar, and you're going to switch from a situation
Speaker 2: in which you were controlled by those cravings to a
Speaker 2: situation in which you'll eat the sugar you really like
Speaker 2: for pleasure, for enjoyment, without feeling controlled. So instead of
Speaker 2: feeling like, oh my god, I need to eat something
Speaker 2: sweet right now, give me anything, any chocolate bar, it's
Speaker 2: more like, hmm, you know what, tomorrow, I want to
Speaker 2: go to my favorite bakery and get my favorite pastry,
Speaker 2: you know, from a sense of like agency and strength
Speaker 2: and boundaries versus being a victim to that sugar addiction.
Speaker 1: Yeah, you can have that delayed gratification. Exactly, Yeah, exactly, No,
Speaker 1: that's huge. I mean two things that really helped me
Speaker 1: with this. And I notice when I'm weaker, and this
Speaker 1: obviously happens with the amount of travel I do, and
Speaker 1: I totally notice how that impacts my desire for more sugar.
Speaker 1: And I found that one of the biggest commitments I
Speaker 1: had to make was eating my meals on time every day,
Speaker 1: and that started to reduce cravings. So when I was
Speaker 1: having breakfast at a certain time, lunch at a certain time,
Speaker 1: and dinner at a certain time, I found myself having
Speaker 1: less cravings and filling the gaps with less sugar. When
Speaker 1: I was missing breakfast, so I was missing lunch, and
Speaker 1: then I was trying to make up for it, then
Speaker 1: I'd be willing to take anything as you're saying. And
Speaker 1: the second thing I found was when I had poor sleep,
Speaker 1: I was sleeping badly or I wasn't sleeping enough, I
Speaker 1: would wake up craving sugar to want to get me
Speaker 1: to the next meal, and then naturally I'm going to
Speaker 1: have all these things that aren't great for me because
Speaker 1: I just haven't slept well. And I found that those
Speaker 1: two things had a massive impact. But how is what
Speaker 1: you're saying having an impact on the other way? I'm
Speaker 1: taking how these lifestyle choice is impact my glucose cravings,
Speaker 1: but how are our glucose levels impacted us?
Speaker 2: For example sleep, So sleep and glucose are go hand
Speaker 2: in hand. And so what you're describing is if you
Speaker 2: wake up and you haven't slept well, you have more cravings.
Speaker 2: And you know what else happens, which is kind of unfortunate,
Speaker 2: is that when your body is tired, it cannot regulate
Speaker 2: your glucose levels as well. So anything you eat will
Speaker 2: create a bigger glucose spike. So, for example, if you
Speaker 2: have that cake on a day when you're rested versus
Speaker 2: a day when you're super exhausted. The exhausted day, the
Speaker 2: cake will make a bigger spike. You're eating the same cake,
Speaker 2: but it's creating a bigger spike, therefore a bigger crash,
Speaker 2: therefore more cravings. And so when we're tired, we tend
Speaker 2: to crave more sweet foods, and that that makes a
Speaker 2: bigger spike and a bigger drop. And then in turn,
Speaker 2: being on a glucose roller coaster also makes your sleep
Speaker 2: that night worse, not as deep, not as restorative, So
Speaker 2: you start this vicious cycle. Okay, here's what to do
Speaker 2: to break the cycle. First of all, use the hacks
Speaker 2: when you wake up, so if you're tired, have a
Speaker 2: savory breakfast. Second thing to sort of reset your glucose
Speaker 2: balance is to exercise, even just five minutes. So next
Speaker 2: time you wake up and you're tired, to five minutes
Speaker 2: of jumping jacks. Put on a YouTube video five minutes.
Speaker 2: You know, exercise, anything that's going to get your muscles
Speaker 2: working is going to help you manage your glucose levels
Speaker 2: better that day. And then as you study your glucos levels,
Speaker 2: you will notice you will sleep better. And often people
Speaker 2: will tell me that they used to wake up in
Speaker 2: the middle of the night with a pounding heart. You know,
Speaker 2: sweats that can be because your glucose levels are crashing
Speaker 2: as you're sleeping.
Speaker 1: Wow.
Speaker 2: Yeah, And that's why in my study, so many people
Speaker 2: improve their sleep, not by taking sleeping pills, not by
Speaker 2: changing what's happening in their bedroom, just by changing how
Speaker 2: they're eating. Everything is connected, Jay, You cannot just look
Speaker 2: at one thing in isolation. When you improve your glucose levels,
Speaker 2: so many systems in your body improve. It's remarkable. So
Speaker 2: you might be entering this because you want less inflammation
Speaker 2: or few cravings. But then what happens is you realize, oh,
Speaker 2: my skin is better, Oh I sleep better, Oh my
Speaker 2: mood has improved. You know all these amazing side effects.
Speaker 2: It's really beautiful to watch.
Speaker 1: Yeah, you mentioned mood there. What's the connection between blood
Speaker 1: sugar levels and mental health? Because I think again, even
Speaker 1: though we are making those connections now, I think often
Speaker 1: we don't recognize how correlated our diet on mental health live.
Speaker 2: That's the reason I got into this in the first place.
Speaker 2: So when I was a teenager, I had an accident.
Speaker 2: I broke my back jumping off a waterfall, had very
Speaker 2: intense surgery. I have lots of metal in my back now,
Speaker 2: and physically I was fine, because you recover fast when
Speaker 2: you're that young. But then my mental health started going
Speaker 2: really down the drain so anxiety, depression, depersonalization. I felt
Speaker 2: like my brain was completely broken. I didn't feel like
Speaker 2: myself anymore, and I went on a journey to try
Speaker 2: to understand how to get better, and that's what got
Speaker 2: me study biochemistry. That's what got me into genetics. And
Speaker 2: then almost ten years after my accident, ten years of darkness,
Speaker 2: I finally had my first clue. I was part of
Speaker 2: a pilot experiment and during it I could wear a
Speaker 2: glucose monitor and I saw jay that the days where
Speaker 2: my glucos levels were spiking and dropping a lot, my
Speaker 2: mental health was worse, and the days where mygnicos levels
Speaker 2: were steady, my mental health was so much better. And
Speaker 2: this changed everything for me because I had been completely
Speaker 2: lost for the better part of a decade trying to
Speaker 2: understand what the heck I could do to improve my
Speaker 2: mental health. And I was lost, let me tell you,
Speaker 2: And nobody said, oh, you should look at your lifestyle.
Speaker 2: But in that moment, I remember that day, I was
Speaker 2: feeling one of these episodes come on of deep personalization,
Speaker 2: which is this horrible mix of brain fog, feeling like
Speaker 2: a stranger in your own body. I mean, it's terrible.
Speaker 2: And I scanned my glucos monitor and I see one
Speaker 2: of the biggest glucose spikes I had ever seen, and
Speaker 2: so I started putting two and two together. I said,
Speaker 2: wait a minute, is it possible that this glucose spike
Speaker 2: is actually causing this episode anyway? So that opened the
Speaker 2: gates really wide tree it. I was like, wow, this
Speaker 2: is fascinating, and I started doing all the research I could,
Speaker 2: and I saw that I wasn't alone, that most people
Speaker 2: experience glucose spikes on a daily basis, even if they
Speaker 2: don't have diabetes, and that these spikes are correlated to
Speaker 2: all the things we spoke about and to mental health.
Speaker 2: So as I started managing my glucose levels, my mental
Speaker 2: health started improving. And so what's the connection. Well, the
Speaker 2: cells in your brain also use glucose for energy, and
Speaker 2: so you know those three things I talked about, the
Speaker 2: mitochondrial damage, the glycation, the inflammation, the insulin. Your brain
Speaker 2: cells also feel these consequences of spikes, and we don't
Speaker 2: fully understand how the brain works, but we do understand
Speaker 2: that when these things happen in the brain, it's not good.
Speaker 2: We also know that glucos spikes impact tyroscene levels, and
Speaker 2: tyroscene is an important molecule that regulates our mood. Oh
Speaker 2: and tell you about another really fun study.
Speaker 1: Okay, yeah, please, fascinating.
Speaker 2: So blessed these scientists. They're so amazing. Okay, so let
Speaker 2: me tell you what this study is. So, scientists recruited
Speaker 2: two hundred married couples. They gave each person the couple
Speaker 2: a voodoo doll representing their spouse.
Speaker 1: Wow, I know.
Speaker 2: They told the married people to please, over the next
Speaker 2: six weeks, put a pin in the voodoo doll every
Speaker 2: time your spouse annoys you. And then at the end
Speaker 2: of the six weeks, the scientists got all the voodoo
Speaker 2: dolls back with all the pins in them, and they
Speaker 2: measured the participants glucose levels. They found that the people
Speaker 2: who had the most irregular glucose levels had put the
Speaker 2: most pins in the voodoo doll representing their spouse, and
Speaker 2: that's where the tyrosine hypothesis started coming up. They saw
Speaker 2: that being on a glucos roller coaster can impact how
Speaker 2: irritable you are, how you see those around you, how
Speaker 2: nice you are, how triggered you are by your spouse.
Speaker 2: So if you ever feel irritated agitated, like, oh so
Speaker 2: annoying person, hit them, Well, maybe your glucos levels have
Speaker 2: something to do with it. So, whether you're trying to
Speaker 2: improve irritability, hangriness, mental health, anxiety, depression, whatever, managing your
Speaker 2: glucos levels again is a key foundation in the house
Speaker 2: of your health. Yeah, And for me, like it wasn't
Speaker 2: everything right after I manage my glucose levels, I had
Speaker 2: to go to therapy, do emdr, do lots of other stuff,
Speaker 2: but it gave me a foundation that was so necessary
Speaker 2: as that first step.
Speaker 1: Yeah, well, I think what you're laying up there for us,
Speaker 1: and that's definitely what I've discovered in my own journey
Speaker 1: of mental health and well being is just that you're
Speaker 1: just making it harder for yourself when you're not using
Speaker 1: everything at your disposal. And I was definitely someone who
Speaker 1: had used mindfulness and meditation in order to master the mind,
Speaker 1: but I didn't realize how hard that was when your
Speaker 1: body was slowing you down. And actually, if your body
Speaker 1: was with you, the kind of revelations and breakthroughs you
Speaker 1: could have were limitless. But when your body wasn't with you,
Speaker 1: or for some people, when their mind's not with their body,
Speaker 1: it slows you down and it makes everything so much harder.
Speaker 1: And I couldn't recommend that more to people. Like if
Speaker 1: you're someone who loves meditating and you love mindfulness, but
Speaker 1: you're not taking care of your body and you're not
Speaker 1: looking at your gluecost levels or your sleep, take a
Speaker 1: look at it. It's only going to make you a
Speaker 1: better meditator. And if you're the other way around, where
Speaker 1: you're like Jay this, you know, the physical stuff for
Speaker 1: me is easy. I feel really fit and healthy. It's
Speaker 1: really important to add the other side as well, because
Speaker 1: you have no idea how good you can feel.
Speaker 2: It's all connected. And to give you another example, I've
Speaker 2: been recently BRILLIANTO weightlifting, so it feels really good. My
Speaker 2: body feels strong, and I've noticed also my mental resilience
Speaker 2: has improved as my physical resilience has improved, so I'm
Speaker 2: able to manage stress better. I feel stronger, and that's
Speaker 2: because you train your nervous system. Your body and your
Speaker 2: brain all connected by your nervous system. Right, and so
Speaker 2: when you improve your physical health, your nervous system improves
Speaker 2: and your mental health improves as well. It's all connected.
Speaker 1: Absolutely. Is there a more ideal food before or after workouts?
Speaker 2: Oh? Great question.
Speaker 1: Yeah.
Speaker 2: So this actually brings me to another hack, which is
Speaker 2: the hack about movement. So as your muscles contract and
Speaker 2: as your exercise or even as you're just walking, your
Speaker 2: muscles are burning glucose for energy, and we can use
Speaker 2: this information to our advantage. So the hack I recommend
Speaker 2: is after eating one of your meals a day, After
Speaker 2: one of your meals a day, use your muscles for
Speaker 2: ten minutes, go for a walk, play with your dog.
Speaker 2: Tidy your apartment. I'm a very messy person, so I
Speaker 2: do that one a lot. To tidy your apartment, do
Speaker 2: some cap phrases. If you're at your desk at work,
Speaker 2: why not go to the gym, you know, go weightlift.
Speaker 2: Because you do this, your muscles are going to be
Speaker 2: using some of the glucose from the meal you just ate.
Speaker 2: And if you're an athlete and you're doing some very
Speaker 2: intense exercise, your body's going to use up most of
Speaker 2: the glucose from whatever you eat. So the more you exercise,
Speaker 2: the more you can eat glucose before or even after
Speaker 2: actually and your experience much less of a spike. So
Speaker 2: if you want to eat a cookie or chocolate cake
Speaker 2: before or after workout, is actually a pretty good time
Speaker 2: to do it. That way, a lot of the glucos
Speaker 2: will go to your muscles instead of causing a spike.
Speaker 1: That's what I've been trying to do. So the reason
Speaker 1: I'm asking is for myself. One of the things I
Speaker 1: struggle with is usually I'll wake up, I'll meditate in
Speaker 1: the morning, and then I'll drink a tea or something
Speaker 1: like that, like a warm elbow tea, and then I'll
Speaker 1: go on a hike or I'll go and work out
Speaker 1: because I've never really found what to eat before my
Speaker 1: workout that's great for me. And then when I come back,
Speaker 1: I'll eat breakfast. I'll have my savory breakfast, and I
Speaker 1: feel good and everything feels fine, But I often wonder
Speaker 1: could I be doing something better before I go out
Speaker 1: on my hike, which can be like it'll be thirty
Speaker 1: minutes normal and then thirty minutes intense incline.
Speaker 2: If you do eat something before going working out, maybe
Speaker 2: a banana, or something. Do you feel like you're able
Speaker 2: to work out better? Do you feel like you have
Speaker 2: more energy, more explosivity.
Speaker 1: That's a great question. I think i'd have to monitor
Speaker 1: that to give you like an honest answer, and I
Speaker 1: would say that in the past, I've tested things like dates,
Speaker 1: but then I was worried that.
Speaker 2: That was going to spike very high instrogried exactly.
Speaker 1: So I had that recommendation from someone I tested it.
Speaker 1: I was like, when I learned about everything to do glucase,
Speaker 1: I was like, wait a minute, that's probably not a
Speaker 1: good idea.
Speaker 2: How intensity are I exercising? Are you just walking?
Speaker 1: No? So that's what I mean. It's it's probably thirty
Speaker 1: minutes like easy, and then thirty minutes of like explosive incline.
Speaker 1: But it's not high intensity in that it's not all fast.
Speaker 1: It's self paced, but it is all uphill for thirty minutes.
Speaker 2: For example, if I don't eat before I work out,
Speaker 2: I don't perform as well, right because as you're eating
Speaker 2: something that contains glucose, that's going to feed your muscles
Speaker 2: very easy, the easily accessible energy. So you could do
Speaker 2: some tests. I don't think dates are necessarily because of
Speaker 2: your hind sugar. But you could even try something like,
Speaker 2: you know, a piece of sour dough bread right with
Speaker 2: another card on it, or a banana with some nut butter.
Speaker 2: You don't have to have something so sweet and concentrated
Speaker 2: as a date, but.
Speaker 1: Do some tests see what works options. Yeah, you could
Speaker 1: even do you have a cardo and.
Speaker 2: You could do some almonds, You could do yogurt with
Speaker 2: some berries. Try some stuff out and see because you
Speaker 2: might find that you're actually walking faster.
Speaker 1: Yeah, definitely sometimes about the going up that hill, going
Speaker 1: why am I doing this today? And I completely agree
Speaker 1: with and would you say it's the same for weight
Speaker 1: training before weight training is at the same time.
Speaker 2: Take time, big time, especially if you're doing something like
Speaker 2: weight training, which is you know, more explosive than walking
Speaker 2: or running. You have to really your muscle will need
Speaker 2: to be able to go, you know. So, yes, absolutely so.
Speaker 1: My nutrition has put me onto this a couple of
Speaker 1: years ago, and I hated it, but then when I
Speaker 1: saw you like it was one of your big pillars.
Speaker 2: Oh, I know you're about to be about to say I.
Speaker 1: Was drinking a cup of figga like the little whatever,
Speaker 1: the shot of vinegar. Why a shot of vinegar before.
Speaker 2: First of all, a shot is not good. You should
Speaker 2: always dilute it because if it's a shot, it's going
Speaker 2: to hurt your teeth a.
Speaker 1: Shot, So I'm going to change that. It's a lot
Speaker 1: easier to tell you.
Speaker 2: Yeah, okay. So vinegar contains a wonderful molecule called acetic acid,
Speaker 2: and acetic acid when you have some before a meal
Speaker 2: is going to slow down how quickly food breaks down
Speaker 2: into glucose in your body. So it's kind of like
Speaker 2: slowing down digestion. And this is really really good. It
Speaker 2: makes you feel fuller for longer and the glucose molecules
Speaker 2: arrive more slowly into your blood and that's the whole point.
Speaker 2: So the hack is, before a meal that's going to
Speaker 2: be high in carbs, have one tablespoon of vinegar in
Speaker 2: a big glass of water. I was not doing that
Speaker 2: five to ten minutes. Yeah, well, I'm no wonder you
Speaker 2: didn't like it. You were a shot, like gosh, And
Speaker 2: it can be any type of vinegar, apple side of vinegar,
Speaker 2: white wine, vinegar, cherry vinegar, whatever. You just want to
Speaker 2: avoid the very syrupy like balsamic glaze. That one's no
Speaker 2: bueno because that's full of sugar. This is an easy hack.
Speaker 2: And again science has shown us that this ingredient that
Speaker 2: most of us have in our kitchen actually has a
Speaker 2: wonderful effect on our health. And it's been used for millennia.
Speaker 2: I mean, vinegar has been around forever, but now we
Speaker 2: understand the science behind it. It's a great hack.
Speaker 1: And what you before every meal or just lunch or
Speaker 1: is there depends on.
Speaker 2: How you feel. I recommend before the meal of your
Speaker 2: day that's highest in sugar or starch. Right. And one
Speaker 2: other thing you can do is you know how I
Speaker 2: was explaining, veggies first is so important. You don't have
Speaker 2: to drink the vinegar. You can also make it into
Speaker 2: a dressing and put it on your veggies.
Speaker 1: Okay, you're making it easy.
Speaker 2: So you know, a salad with some vinegard dressing, wonderful
Speaker 2: way to start your meals. Wonderful. You get the fiber
Speaker 2: from the veggies making that mesh, and you get the vinegar,
Speaker 2: slowing down breakdown of food. You're golden.
Speaker 1: Got it? Okay, Now I can get back on it
Speaker 1: because I've been avoiding it. It was so hot.
Speaker 2: I was.
Speaker 1: Doing a shot of vinegar and you're right about the
Speaker 1: teeth as well.
Speaker 2: So sorry, that's terrible, that's kind of gross.
Speaker 1: It was really hard to have. And yeah, every time
Speaker 1: i'd have it would almost feel like it could start
Speaker 1: some reflex. Yeah you could have like.
Speaker 2: You know, that's not great. I'm sorry, No, that's good.
Speaker 2: But as you can see, this is another really easy hack.
Speaker 2: It's free. It doesn't ask you to add any to
Speaker 2: remove anything. You're just adding stuff and helping your body
Speaker 2: at the same time. And then I like to see
Speaker 2: these hacks as sort of an on ramp to freeway,
Speaker 2: you know, you kind of you kind of get on them,
Speaker 2: and then after a few days, you feel so much
Speaker 2: better and everything becomes easier in your life.
Speaker 1: Yeah, no, that's great. What about for our snackers, sackers
Speaker 1: that are listening. It was saying, Jesse, I love this advice.
Speaker 1: I can do that for my meals. But I'm a
Speaker 1: big snacker and I turned towards I mean today, if
Speaker 1: you look at it, whether it's a protein bar, but
Speaker 1: I guess protein bars is such a common go to snack.
Speaker 1: They have really high sugar.
Speaker 2: It depends on the bar, it really depends. So look
Speaker 2: at the ingredients always. And so when you look at
Speaker 2: the ingredients list on the back of a product, they
Speaker 2: are ordered by weight. So if the first ingredient says sugar,
Speaker 2: that means sugar is the most important ingredient in that product,
Speaker 2: and then they decrease right in weight. So if you
Speaker 2: see in the first five ingredients of anything, whether it's
Speaker 2: a protein bar or yogurt, if there's any type of
Speaker 2: sugar in the first five ingredients, then that product is
Speaker 2: desserts okay.
Speaker 1: So if it says like such a great.
Speaker 2: Yeah, and it doesn't have to say just sugar, it
Speaker 2: can say something like date pure honey, dextros fruit juice,
Speaker 2: concentrates in glucose revolution. I have the whole list, but
Speaker 2: many use lots of fancy words to not make it
Speaker 2: sound like just cane sugar. But actually it's just cane sugar.
Speaker 2: It's all the same molecules, right, So sometimes you could
Speaker 2: the difference no difference. So that's for the protein bars
Speaker 2: and then for the snackers. Okay. I have a hack
Speaker 2: that's called putting clothing on your carbs. Anytime you eat carbs,
Speaker 2: so carbs being starches or sugars, make sure to never
Speaker 2: eat them naked and buy naked. I mean on their own.
Speaker 2: So never snack on just a piece of bread, or
Speaker 2: never snack on just a cookie. Always add some clothing
Speaker 2: which means protein, fat, or fiber, which means, for example,
Speaker 2: adding some avocado to the bread, or some cheese, which
Speaker 2: means for example, adding five almonds to the cookie, or
Speaker 2: Greek yogurt. Right, so, if you love snacking, remember this hack.
Speaker 2: Put clothing on your carbs. Never eat your carbs naked.
Speaker 2: That way, you'll have less of a glucose bike because
Speaker 2: the risk j is that our snacks off that craving's
Speaker 2: rollercoaster because between meals, our stomach is empty. So same
Speaker 2: concept as for breakfast. You don't want to eat too
Speaker 2: much sweet stuff otherwise it's going to make a big
Speaker 2: spike and you're not going to feel very good ninety
Speaker 2: minutes later.
Speaker 1: This is actually genius. Like, if you're listening to this
Speaker 1: right now, none of us have any excuses to shift
Speaker 1: this around. Genuinely, I'm listening to you just going thank you,
Speaker 1: thank you so much, because I think it's so often
Speaker 1: when you're hearing about how to change your diet and
Speaker 1: your food, it just sounds so hard and so complex,
Speaker 1: and it feels like God where do I even start
Speaker 1: with this? And here we are just making really basic
Speaker 1: connections that we can all do very very simply, and.
Speaker 2: It helps you with your energy, with your mood, with
Speaker 2: your skin, but also for serious health conditions like type
Speaker 2: two diabetes. This is the way out right. If you
Speaker 2: have type two diabetes, if one of your parents' grandparents
Speaker 2: has it, it can be quite challenging to know how
Speaker 2: to get out of it, and it can feel like
Speaker 2: either I have to go on this extreme diet and
Speaker 2: never eat carbs ever again, or I'll do this medication.
Speaker 2: And what I want to offer with these hacks is
Speaker 2: an easy way to take back some control over your
Speaker 2: glugos levels. Because type too diabetes is reversible. It is
Speaker 2: not a genetic hereditary disease that you can do anything about.
Speaker 2: You can improve it. I see people put it into
Speaker 2: remission every single week using this work in concert with
Speaker 2: their doctor, of course, but this is the kind of
Speaker 2: stuff that can turn your health around and instead of
Speaker 2: getting sicker as you age, your health can improve as
Speaker 2: you age. Don't we all want that? That's the dream?
Speaker 2: You know?
Speaker 1: Absolutely? Yeah? Absolutely. In the book you talk about there's
Speaker 1: some research that says that eating fruit first thing in
Speaker 1: the morning without any other foods is best for digestion.
Speaker 1: We're eating it as a singular food first in the morning,
Speaker 1: impact blood sugar, Like, what's your take on that.
Speaker 2: Well, you know this idea of, oh, if you eat
Speaker 2: fruit as dessert, it's going to rotten your stomach or
Speaker 2: it's going to putrefy. That's kind of an urban myth
Speaker 2: that's been floating around. So if you look at the
Speaker 2: ideal food order from that side, you should eat the
Speaker 2: sugar last, right, and fruit is also in the sugar category,
Speaker 2: and so how do you reconcile both of those things?
Speaker 2: And people have asked me a lot about this concept of, oh,
Speaker 2: fruit for dessert is going to rot in your stomach.
Speaker 2: Turns out there's no scientific evidence to support that. Nothing
Speaker 2: can rot in your stomach, nothing can putrefy in your stomach. Sugar, sugar,
Speaker 2: eat and last or fruit each and last does not
Speaker 2: do that. Okay. Now, even though most of us think
Speaker 2: that a piece of fruit is supernatural. They're like, oh,
Speaker 2: a banana oor peach, like that's nature's bounty. Turns out, jay,
Speaker 2: the fruit that we find today in supermarkets is actually
Speaker 2: not natural. Humans are very good at breeding stuff. So
Speaker 2: humans have bred gray wolves into shiuahwas right, Yeah, and
Speaker 2: loads of other breeds of dogs. We've also bred our
Speaker 2: fruits and our plants to be very sweet and full
Speaker 2: of sugar. If you compare a banana from today to
Speaker 2: an ancestral banana, they look nothing alike.
Speaker 1: Wo.
Speaker 2: The ancestral banana is small, full of seeds, full of fiber,
Speaker 2: quite tart. Modern day banana basically desert. Same for apples.
Speaker 2: Apples used to be small like cherries. Now they're this big, nice,
Speaker 2: little prelump package of water and sugar. Essentially, if you
Speaker 2: want to eat something sweet, a piece of whole fruit
Speaker 2: is still the best thing to eat because of that
Speaker 2: protective fiber. And I explained the fiber makes that mesh
Speaker 2: in your intestine. But then as soon as you denature
Speaker 2: a piece of fruit, whether you juice it, you take
Speaker 2: away the fiber, you blend it, you pulverize the fiber,
Speaker 2: then it becomes just one big gougo spike waiting to happen.
Speaker 2: And it's not because something comes from fruit that it's
Speaker 2: good for you.
Speaker 1: Yeah, that's a really good explanation. I appreciate that. I
Speaker 1: think there's always been people who demonized fruit as well
Speaker 1: in that way. But I think that explanation actually gets
Speaker 1: into the nuance and subtlety of how we're having our fruits.
Speaker 2: And now we're never going to say don't eat fruit.
Speaker 2: It's totally fine to eat fruit. It's much better fruit
Speaker 2: than a cookie, right for your gluco sevels food body.
Speaker 2: And it is still an unprocessed food, right. It's been
Speaker 2: bread and that's it's still unprocessed. So of course have fruits,
Speaker 2: just don't denature that fruit totally, because then you're taking
Speaker 2: it even further and further away from the way nature
Speaker 2: intended us to consume it.
Speaker 1: Yeah. I actually remember when I first went to India
Speaker 1: with my mom and my mom was making me the
Speaker 1: same curries that she would make me in London, but
Speaker 1: now making them when we were living in India just
Speaker 1: for a bit. We went visiting when I was younger,
Speaker 1: and it's so interesting because each vegetable was so flavorful
Speaker 1: but so different. And I'm sure you feel this back
Speaker 1: home or when you're traveling, like you can find these
Speaker 1: places in the world where you're eating real vegetables again,
Speaker 1: or real fruits, and they don't look as perfect. They
Speaker 1: all look imperfect personalities, and even the flavors are not consistent,
Speaker 1: so like a zuccuini is going to taste different to
Speaker 1: another one, but it's still so flavorful, but in such
Speaker 1: a unique way. And I remember saying to my mom, like,
Speaker 1: what are you doing here? Like what are you doing
Speaker 1: differently in India that you're not doing back in London?
Speaker 1: It was just what was accessible. And I think that's
Speaker 1: in the States for sure, where I feel that even
Speaker 1: more than from London. Where in London I still felt
Speaker 1: certain vegetables and everything was still accessible, But here right,
Speaker 1: I really feel like a lot of the vegetables and
Speaker 1: fruits that were eating a super processed Yeah. Absolutely, it's
Speaker 1: really tough. One of your other hacks is stop counting calories.
Speaker 2: Yeah.
Speaker 1: I wanted to talk about that because I think that's
Speaker 1: what all of us do. And again that again, the
Speaker 1: recommended two thousand for women and twenty five hundred for
Speaker 1: men seems to be like such a big figure that
Speaker 1: we focus our whole diet plans on and lives on.
Speaker 2: I love this question. Do you know, Jay, how people
Speaker 2: used to measure the amount of calories in the food?
Speaker 1: I don't know.
Speaker 2: Okay, So if they wanted to measure the amount of
Speaker 2: calories in a donut, here's what they used to do.
Speaker 2: They would put the doughnut in a little box, and
Speaker 2: they would put this box in a bigger like an aquarium,
Speaker 2: like a big basin of water. Okay, they put the
Speaker 2: donut box at the bottom of the aquarium, and then
Speaker 2: they would light the donut inside the box on fire.
Speaker 2: The donut would burn, and then they would measure by
Speaker 2: how many degrees the water in the aquarium increase, so,
Speaker 2: and that would give you the number of calories in
Speaker 2: the donuts. The calories is just a measure of how
Speaker 2: much heat is given up when something is burned. So
Speaker 2: if you were to put an avocado in that box
Speaker 2: and burn it, it might increase the water temperature around
Speaker 2: it by the exact same number of degrees. Therefore, you
Speaker 2: would say, this donut and this avocado have the same
Speaker 2: number of calories. Now it seems pretty obvious that this
Speaker 2: is kind of a silly way to measure food. It's
Speaker 2: almost like saying, oh, this book and this book have
Speaker 2: the same number of pages, therefore they're the same book.
Speaker 2: This is not the case, right, my book in your
Speaker 2: book might have the same number of pages, but not
Speaker 2: about the same topic. They're not from the same author.
Speaker 2: They don't give you the same information, don't give you
Speaker 2: the same emotion, right, And so if we just talk
Speaker 2: about foods based on how many calories they contain, we're
Speaker 2: missing what's actually key. What is in that food? What
Speaker 2: are the molecules in that food? Is that food just
Speaker 2: glucose and it's going to create a big glucos spike?
Speaker 2: Or is that food just healthy fats and protein and
Speaker 2: going to keep your glucose levels steady. To give you
Speaker 2: another example, two people could be eating the exact same
Speaker 2: number of calories. Let's say two women are eating two
Speaker 2: thousand calories a day. One of them could be eating
Speaker 2: in a way that keeps her glucose level steady, feel great, energy, functioning, mitochondria, clear, brain,
Speaker 2: going after her dreams, girl boss, whatever. The other person
Speaker 2: could be eating two thousand calories in a way that's
Speaker 2: creating lots of glucose spikes, information, aging, type two, diabetes,
Speaker 2: hormonal issues, brain fog or, et cetera, et cetera. How
Speaker 2: many calories you're eating does not tell you how healthy
Speaker 2: you are, does not predict your health at all. You
Speaker 2: need to learn about what you're eating. And in my book,
Speaker 2: I explain how to identify the molecules in a food.
Speaker 2: And if you follow my hacks and you stop counting calories, naturally,
Speaker 2: your health is going to improve. You might be eating
Speaker 2: the exacting number of calories as before, but your life
Speaker 2: will be completely different. Calories are not enough information. They're
Speaker 2: interesting to measure the quantity of a food, for example,
Speaker 2: one donut versus two donuts, but they're not sufficient. And
Speaker 2: it's really easy to hide behind calories when you're, for example,
Speaker 2: a food manufacturer and you're making processed foods and you say,
Speaker 2: there's only fifty calories in this little bag of sweets.
Speaker 2: Don't worry, it's not bad for you. It's just fifty calories. Yeah,
Speaker 2: but it's fifty calories of pure sugar. It's going to
Speaker 2: make you feel horrible. So calories are not enough. We
Speaker 2: need to evolve past this. I want to teach people
Speaker 2: what is in their food. I want to make every
Speaker 2: single one of my readers a food detective. I want
Speaker 2: them to have all the agency, the power, the information
Speaker 2: to make informed choices when they go to the supermarket.
Speaker 2: That's the goal, right, Giving people that freedom and that power.
Speaker 2: That's what I care about.
Speaker 1: Yeah, that's such a brilliant mission. That's such a brilliant
Speaker 1: mission because even everything you've said to us today, whether
Speaker 1: it's being able to know what to look at on
Speaker 1: the back of a pack, all the way to put
Speaker 1: your care I was just about to say that, like
Speaker 1: putting clothing in any cops, Like, I love that it
Speaker 1: comes for you in your heart and mind from a
Speaker 1: place of giving people agency and giving people strength. And
Speaker 1: rather than making us fearful, which I think a lot
Speaker 1: of diet plans do, a lot of food advice does,
Speaker 1: it makes us quite insecure and scared that we're doing
Speaker 1: the wrong thing. Whereas when I'm talking to you, I
Speaker 1: feel a sense of like enthusiasm and confidence I know
Speaker 1: what to do. And that's so that's so fulfilling, Like
Speaker 1: it's so it fills you with so much enthusia as
Speaker 1: an energy to feel like, yes, I am in control
Speaker 1: of how I'm going to feel and what I'm going
Speaker 1: to eat.
Speaker 2: You are and the information is there, And I just
Speaker 2: want to apologize all the people who've been manipulated by
Speaker 2: food marketing, diet culture. That stuff stop. It can stop
Speaker 2: if you get this information, this will stop. And the
Speaker 2: thing that breaks my heart the most, Jay, and I
Speaker 2: think this is what motivates me to do this work,
Speaker 2: is when I meet somebody who has a medical condition
Speaker 2: like type TOO diabetes, and everybody wants to make the
Speaker 2: right choices. Everybody wants to be healthier, but because of
Speaker 2: the manipulation and all the misdating information about food, they're
Speaker 2: eating in a way that they think and they hope
Speaker 2: is good for them, but it's actually making them sicker.
Speaker 2: And that's what I want to stop. I want to
Speaker 2: insert this information in this science in those situations and
Speaker 2: turn it all around for people.
Speaker 1: I love that. I love that, Jesse. We've talked about
Speaker 1: so many things today, but one thing I wanted to
Speaker 1: ask you about was the use of supplements. I take
Speaker 1: a lot of supplements every day. I felt better because
Speaker 1: of them. It's had a big impact on my personal life,
Speaker 1: and I was always someone who was playing around. I
Speaker 1: think supplements also things that you have to test and
Speaker 1: experiment and see what works for you as a combination.
Speaker 1: What's your take on supplements.
Speaker 2: Well, I know supplements in the glucose space, right, and
Speaker 2: I can't comment on all the other stuff. I'm sure
Speaker 2: there's great things for other stuff you're trying to optimize,
Speaker 2: but when it comes to glucose, so people often ask me,
Speaker 2: instead of doing the vinegar hack, can I take a
Speaker 2: vinegar gummy when I can't have a veggie starter? Can
Speaker 2: I take fiber pills? My dad has diabetes, doesn't want
Speaker 2: to change his diet. What can I give him? And
Speaker 2: I spent the last few years researching extensively this space
Speaker 2: and what are some core molecules that could actually help
Speaker 2: your glucose levels. Unfortunately, what's on the market today at
Speaker 2: worst actually contains sugar and creates a glucose spike under
Speaker 2: the guise of going to help you with your glucos levels.
Speaker 2: And that's just so annoying to me. And there are
Speaker 2: some good stuff out there, but I've actually created something
Speaker 2: incredible that is the best thing on the market if
Speaker 2: you want to help your journey to steady glucose with
Speaker 2: a supplement. Now I'll explain what it is, but I
Speaker 2: don't want people to think this is a magic pill.
Speaker 2: You should do the food hacks first and foremost. Okay,
Speaker 2: that is going to have the biggest, most powerful impact
Speaker 2: on your health. But a supplement can also help. So
Speaker 2: I've identified four plants jay that have existed forever but
Speaker 2: that recent science has shown have an incredible impact in
Speaker 2: our glucose levels. These are white smallberry leaf, lemon extract, cinnamon,
Speaker 2: and antioxidants from green vegetables. I've put them all together
Speaker 2: into a capsule. You take it before a meal and
Speaker 2: it reduces the glucose spike of your meal by up
Speaker 2: to forty percent. Wow, and this is more powerful than vinegar,
Speaker 2: which was up to thirty percent. I know, I got some,
Speaker 2: magri got some. So if you want extra help, this
Speaker 2: is the thing you need. It's called anti spike formula.
Speaker 2: You can find it on my website antispike dot com.
Speaker 2: And it not only has this immediate impact on the
Speaker 2: glucose spike of a meal, it also builds up benefit
Speaker 2: over time. It reduces inflammation, it reduces your fasting glucose levels.
Speaker 2: It increases GLP one, which is a hormone we've spoken
Speaker 2: a lot about recently in the media because of things
Speaker 2: like ozempic. GLP one is a really cool hormone that
Speaker 2: just makes you feel fuller, and ozempic tricks your brain
Speaker 2: into thinking there's more GLP one in your body than
Speaker 2: there actually is. But with anti spike you're actually harnessing
Speaker 2: natural pathways to increase it for real. So this is
Speaker 2: my latest creation and I hope it's going to help
Speaker 2: a lot of people. You know, when you're a four
Speaker 2: pm birthday party, when you're traveling, when you can't do
Speaker 2: the hacks, anti spike will be there for you. But again,
Speaker 2: do the food hacks first. It's just an additional hack
Speaker 2: to help.
Speaker 1: Yeah. Yeah, I want to try it, Yeah for sure. Yeah,
Speaker 1: I love that. What is your take on ozempic? I mean,
Speaker 1: based on what you just mentioned that, what's been your
Speaker 1: assessment of it. I'm sure you've seen people who are
Speaker 1: on it.
Speaker 2: Yeah, Listen, I think for a lot of people it's
Speaker 2: been kind of a godsend. They've really struggle their whole
Speaker 2: life with their weight, and for some people that's their objective, right.
Speaker 2: So whether you take it you don't take it, it's
Speaker 2: not my place to judge. But what I've found, Jay,
Speaker 2: is that if you think about it, this craze has
Speaker 2: shown us that we live in a society in which
Speaker 2: our food system is so toxic that we need to
Speaker 2: take a pill to prevent us from eating the food
Speaker 2: around us. Do you understand how sad that is? So
Speaker 2: I just feel a bit worried and a bit disheartened
Speaker 2: that we've gone to that place. And also, when people
Speaker 2: lose weight on ozempic, they don't just lose fat, they
Speaker 2: also lose muscle mass. And so when you stop taking ozempic,
Speaker 2: and if you gain weight back, you often just gain
Speaker 2: fat back, and so overall you're in a worse place.
Speaker 2: So whether or not you take it, it's important to
Speaker 2: learn my hacks so that way, when you stop it,
Speaker 2: you sustain it. Right. But yeah, I mean, wow, wow,
Speaker 2: what can I say? Crazy world we live in.
Speaker 1: Yeah? Absolutely, And I appreciate you touching on that cultural
Speaker 1: challenge that we have on a number of parts in
Speaker 1: our conversation. And I really think that that's at the
Speaker 1: heart of a lot of what you're saying, is that
Speaker 1: everyone out there who's listening right now, who feels like
Speaker 1: they don't like the way they eat, they don't like
Speaker 1: what they eat, They judge their body, they look at
Speaker 1: the mirror first thing in the morning and criticize themselves.
Speaker 1: It all comes from programming and conditioning.
Speaker 2: Not your fault.
Speaker 1: It's not your fault, and you were set up to
Speaker 1: feel that way.
Speaker 2: Yes, and there's a lot of money being made off
Speaker 2: your back because you feel that way.
Speaker 1: Yeah, And so I think a lot of people we
Speaker 1: beat ourselves up. We think, oh, what's wrong with me?
Speaker 1: Or there must be something really bad with me, or oh,
Speaker 1: my gosh, I'm not disciplined enough, and I don't know.
Speaker 2: It's not about discipline. It's not about.
Speaker 1: Laziness, temptation, choices.
Speaker 2: Toxic food around you, that's cheap, misdding, marketing messages, you know,
Speaker 2: and correct information. So we need to go back to
Speaker 2: teaching people how their body actually functions and the science
Speaker 2: and the physiology, and you know, Jay, I hope I
Speaker 2: will become completely relevant. I hope this information will be
Speaker 2: so common knowledge people will be like, yep, we're sunscreen,
Speaker 2: drink water, brush your teeth, have a savory breakfast. Like
Speaker 2: I want my stuff to be at that level. And
Speaker 2: I want to retire and disappear because everybody needs to
Speaker 2: know this. It should be tired in schools. Yeah, it's
Speaker 2: a basic right to understand how your body functions and
Speaker 2: how to navigate this difficult food landscape that we live in.
Speaker 1: Absolutely, and the courage that any of you have right
Speaker 1: now who are listening and even wanting to take one
Speaker 1: step towards that agency that Jesse's been talking about. That's
Speaker 1: a huge win because we're operating in a society where
Speaker 1: even taking that one step is often so difficult because
Speaker 1: of all the messages we're hearing around us. So anyone
Speaker 1: who's listening about to take that first step, go and
Speaker 1: order a copy of Glucose Revolution right now, the life
Speaker 1: changing power of balancing your blood sugar, and of course
Speaker 1: check out antispike dot com to figure out if you
Speaker 1: need to add that once you've done Jesse's hacks and Jesse,
Speaker 1: we end every conversation with a final five, which is
Speaker 1: our fast five on the podcast, and I'm excited to
Speaker 1: see what you answer. So they have to be answered
Speaker 1: in one word to one sentence maximum, got it, So, Jesse,
Speaker 1: here are your final five. The first question is what
Speaker 1: is the best advice you've ever heard or received when
Speaker 1: it comes to health?
Speaker 2: Symptoms are messages.
Speaker 1: I'm going to let you expand because I like, Okay.
Speaker 2: If you feel symptoms from acne to psoriasist infertility to
Speaker 2: brain fog, these are not something to suppress. There are messages.
Speaker 2: There are your body trying to communicate with you to
Speaker 2: tell you, hey, there's something wrong. I need your help.
Speaker 2: Don't suppress, don't feel better about the symptoms. Flip the script.
Speaker 2: Talk to your body like, Okay, why is there all
Speaker 2: this X amount on my arm? What's going on? That's
Speaker 2: inflammation that's inside? Can I help you? You see what
Speaker 2: I mean? So symptoms are messages?
Speaker 1: How do you think we often process symptoms instead of
Speaker 1: as messages.
Speaker 2: We think our body is fighting us. We're like, body,
Speaker 2: why you against me? We don't understand. It's crying for help.
Speaker 2: It's not against. Your body just wants to keep you alive.
Speaker 2: Your body is not trying to be annoying. I promise
Speaker 2: your body is trying to keep your life.
Speaker 1: That's so good. That's so good. I love that your
Speaker 1: body is not trying to be annoying. I love that. No,
Speaker 1: it's so true.
Speaker 2: And your body is so much smarter than you, so
Speaker 2: much smarter than you. Listen to it. It's God stuff
Speaker 2: to teach you.
Speaker 1: That's such great. Inside. Next time you come, we're going
Speaker 1: to talk about that. I love that. That's really hair
Speaker 1: accord with me. I think it's so interesting how we
Speaker 1: look at anything inconvenient as there's something wrong and you're
Speaker 1: being annoying and I wish you would just be okay
Speaker 1: rather than oh, wait a minute, you're actually trying to
Speaker 1: share something. And I think a lot of people, at
Speaker 1: least i've heard. I don't have kids, but I've learned
Speaker 1: that a lot of people feel this with their children,
Speaker 1: where your child's trying to communicate with you and just
Speaker 1: doesn't know how, and it's almost like our bodies like that.
Speaker 2: A baby doesn't cry because it's trying to annoy you.
Speaker 2: Baby cries because it's going through something difficult and it
Speaker 2: wants your help.
Speaker 1: Yeah. I love that. That's such a beautiful answer. All right.
Speaker 1: Second question is the worst health advice you've ever heard
Speaker 1: or received?
Speaker 2: Have a fruit smoothie first thing in the morning. Yeah,
Speaker 2: I mean anything that has to do with fruit juices,
Speaker 2: fruit smoothies as being a health food. Anything. No, I'm
Speaker 2: just like, no, I.
Speaker 1: Don't do it. Don't do it, okay. Question number three,
Speaker 1: what's the first thing you do in the morning and
Speaker 1: the last thing you do before you go to bed.
Speaker 2: The first thing I do in the morning, I take
Speaker 2: my ear plugs out and I drink water.
Speaker 1: So you do have water first in the morning.
Speaker 2: Yeah, absolutely, and then I try to turn my phone
Speaker 2: on a little bit later. I try to not turn
Speaker 2: it on in the first half an hour. Last thing
Speaker 2: I do at night before going to bid I have
Speaker 2: this app in which I track my mental health. So
Speaker 2: I put a little scale of one to five how
Speaker 2: my mental health was today, and I write a couple
Speaker 2: of sentences about my day.
Speaker 1: Nice. What is the app? Quote?
Speaker 2: It's called dai oh. I have no affiliation whatsoever. It's
Speaker 2: awesome d A y l io. And I've been doing
Speaker 2: this for four years now, and it makes a little
Speaker 2: dot for I'll show you in a second. It makes
Speaker 2: a little dots for every day. And so I have
Speaker 2: four years of dots of how my mental health was,
Speaker 2: and all of those is and I see these patterns.
Speaker 2: I see that I've gotten happier over time or fulfilled,
Speaker 2: have less episodes of difficult mental health issues. So it's
Speaker 2: really cool to look back.
Speaker 1: That's beautiful. I love that. That's a great recommendation for
Speaker 1: everyone listening. Fourth question, what's something that you used to
Speaker 1: believe to be true about health but now you've realized
Speaker 1: it's actually not true.
Speaker 2: That everybody should wear a glucos monitor So when I
Speaker 2: first started in the space because we're in the glucos
Speaker 2: monitor had changed my life. I was telling everybody to
Speaker 2: wear one, and now I realized that you can get
Speaker 2: all the benefits by seeing what I've discovered in the
Speaker 2: science that I've found. And sometimes overtracking yourself can lead
Speaker 2: to issues and stress.
Speaker 1: Yeah, I can relate to that. There was a point
Speaker 1: where I was measuring everything and it was useful, and
Speaker 1: then it went too far, and then I didn't want
Speaker 1: to measure anything, and then It's a really interesting balance
Speaker 1: because data can be so powerful and at the same
Speaker 1: it can be so disempowering.
Speaker 2: Because sometimes you look at the data to decide how
Speaker 2: you feel about yourself.
Speaker 1: Yeah. Yeah, it's like, you know, you'll let me exactly.
Speaker 2: You wake up and you're like, I don't know if
Speaker 2: i'm tired or not. Look at my sleep data. Oh
Speaker 2: I'm exhausted purely because I didn't sleep well. But you're
Speaker 2: actually not connected to how you feel.
Speaker 1: Yeah, yeah, And it takes you outside of your bodies
Speaker 1: exactly exactly. It's what you're saying earlier. We need to
Speaker 1: actually get better at living in our bodies and listening
Speaker 1: within our bodies. And hearing and feeling what they're saying
Speaker 1: to us and how they're communicating, rather than expecting that
Speaker 1: even an external person or system is going to somehow
Speaker 1: predict how we feel.
Speaker 2: Amen.
Speaker 1: Yeah, that's a really, really powerful takeaway. I love that.
Speaker 1: A fifth and final question which we asked to every
Speaker 1: guest who's ever been on the show, if you could
Speaker 1: create one law that everyone in the world had to follow,
Speaker 1: what would it be.
Speaker 2: Okay, I'm going to restrict myself to the world of food, Okay,
Speaker 2: because there's lots of other laws that we could do
Speaker 2: that would be very important in the world.
Speaker 1: Give me a real law, like you know, yeah, ban.
Speaker 2: All processed breakfast food. I love that because that would
Speaker 2: help kids, it would help parents, It would change people's mood,
Speaker 2: makes them happier, more fulfilled. Yeah. I think that's a
Speaker 2: big one.
Speaker 1: That's huge.
Speaker 2: Or like the law could be treat breakfast like any
Speaker 2: other meal, because if you bend something, then other stuff
Speaker 2: pops up. So it's more like, treat breakfast as second
Speaker 2: lunch and eat lunch food at breakfast.
Speaker 1: Yeah, that's great. I love that everyone. Jesse Inshope. The
Speaker 1: book is called Glucose Revolution, The Life Changing Power of
Speaker 1: balancing your sugar. If you don't follow at Glucose Goddess
Speaker 1: on Instagram, makes you go do that right away. Please
Speaker 1: grab a copy of this book. We went through the hacks,
Speaker 1: but we were just skimming the surface. There is amazing insight,
Speaker 1: amazing hacks, amazing steps and habit building processes inside the
Speaker 1: book that are going to be huge for you. So
Speaker 1: I can't recommend this book enough. I would actually say
Speaker 1: that if there's one book you've read in twenty twenty four,
Speaker 1: I want it to be this book. So please, please,
Speaker 1: please go pick this book up. I think it will
Speaker 1: change your life. I don't think I've ever emphatically mentioned
Speaker 1: a book that way before on the show, but I
Speaker 1: mean it. And I can't thank you enough, Jesse for
Speaker 1: the work that you're doing in the world and how
Speaker 1: much has impacted my personal life and how I feel
Speaker 1: and how I think it's going to impact millions and
Speaker 1: billions worldwide. So thank you so much.
Speaker 2: Thank you, Jim, very grateful to be thank.
Speaker 1: You, and I hope you'll come back soon with pleasure.
Speaker 1: If you love this episode, you'll enjoy my interview with
Speaker 1: doctor Daniel Ahman on how to change your life by
Speaker 1: changing your brain.
Speaker 3: If we want a healthy mind, it actually starts with
Speaker 3: a healthy brain. You know, I've had the blessing or
Speaker 3: the curse to scam over a thousand convicted felons and
Speaker 3: over one hundred murderers, and their brains are very damaged.