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Speaker 1: We've been told that glucose only matters if we have diabetes,

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Speaker 1: which is not true. That impacts our energy, our mood,

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Speaker 1: our hunger, our cravings. With every glucospike, we accelerate this

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Speaker 1: process called glycation, and glycation is the aging of our body.

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Speaker 1: Jesse Incha Spee, The Glucose Goddess, is a biochemist and

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Speaker 1: New York Times best selling author on a mission to

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Speaker 1: make blood sugar science useful for everyday life.

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Speaker 2: Learn her proven, science backed tips to boost energy, feeding cravings,

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Speaker 2: and preventing disease. Is there a correlation between Alzheimer's and

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Speaker 2: metabolic health?

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Speaker 1: Having high glucose levels in your midlife, in your thirties

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Speaker 1: and your forties is associated with the higher risk of

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Speaker 1: Alzheimer's disease as you age. In order for your body

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Speaker 1: to burn fat, you need to have avoid eating your carbs.

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Speaker 1: In the studies, if you just change the order, you

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Speaker 1: can reduce the glucose spike by seventy five percent. Females,

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Speaker 1: we have pcos you want to have a baby. They're like,

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Speaker 1: I'm not overdating anymore. What am I supposed to do?

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Speaker 1: So they're about to start IVF and then boom they

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Speaker 1: get their period back. If you have higher glucose levels,

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Speaker 1: your baby also has high glucose in the womb.

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Speaker 2: I've hacks to managing our glucose levels, things that we

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Speaker 2: can implement immediately.

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Speaker 1: Number one, have it.

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Speaker 2: Thank you so much for tuning into today's conversation with Jesse.

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Speaker 2: We've got a great episode coming up for you today.

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Speaker 2: Your support helps us continue bringing you inspiring conversations, So

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Speaker 2: please hit that follow button wherever you're listening and we

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Speaker 2: will be right back with our conversation after this shortbreak.

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Speaker 2: Glucose Goddess, Hi, glucose goddess. You have turned blood sugar

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Speaker 2: science into something that millions of people actually understand. So

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Speaker 2: let's start here. What is glucose.

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Speaker 1: So, glucose is another term for blood sugar. They're the

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Speaker 1: same thing. And glucose or blood sugar is your body's

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Speaker 1: favorite source of energy. So every single part of your body,

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Speaker 1: every cell in your body, is every second of every

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Speaker 1: day burning glucose for energy. Your brain cells, your heart cells,

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Speaker 1: your muscle cells, they all use glucose for energy. And

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Speaker 1: so you might think, Okay, well my body needs glucose.

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Speaker 1: How do I give my body this glucose? We give

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Speaker 1: our body glucose by eating carbs. So carbs fall into

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Speaker 1: two categories. Starches that's things like bread, rice, pasta, potatoes,

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Speaker 1: or sugars that's anything that tastes sweet, from like an

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Speaker 1: apple pie to a banana. And so carbs are the

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Speaker 1: way we give our body glucose and a little bit

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Speaker 1: of glucose is great, but too much glucose causes issues

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Speaker 1: short term and long term.

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Speaker 2: So before we get too far into glucose, for people

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Speaker 2: that aren't as familiar with you, can you explain to

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Speaker 2: me what you do for a living and how you

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Speaker 2: would describe your job to somebody who's meeting you for

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Speaker 2: the first time.

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Speaker 1: For sure. So I'm a scientist and my job that

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Speaker 1: I've made up is to go through scientific studies that

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Speaker 1: are published by scientists across the world and to sort

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Speaker 1: of translate them into easy tips people could actually use.

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Speaker 1: So I spend most of my time reading scientific studies

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Speaker 1: and then thinking, Okay, how can I communicate this to

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Speaker 1: my readers and my audience so that they get a

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Speaker 1: benefit from it.

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Speaker 2: And there was an injury you suffered several years back

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Speaker 2: that inspired this focus on glucose.

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Speaker 1: Yeah, so I broke my back when I was nineteen

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Speaker 1: jumping off a waterfall, kind of a freak accident. And

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Speaker 1: after this accident, I had a really hard time mentally,

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Speaker 1: like my mental health kind of went down the drain,

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Speaker 1: and I had to figure out how to rebuild myself.

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Speaker 1: And nothing helped me for a long time. And the

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Speaker 1: first thing that helped me was putting on a glucose monitor.

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Speaker 1: And I didn't expect it to help me, it just

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Speaker 1: kind of did. And I saw on this glucose monitor,

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Speaker 1: which is a device that sends twenty four to seven

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Speaker 1: my blood sugar devils to my phone, I saw that

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Speaker 1: the days where my blood was more stable, my mental

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Speaker 1: health was better. And that was the first time I

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Speaker 1: found a clue between something I was doing and my

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Speaker 1: mental health state. And so that opened my passion for

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Speaker 1: the topic. And first I did this research in this

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Speaker 1: work to help myself, and then I realized it was

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Speaker 1: very important, so I started to try to help others also.

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Speaker 2: So I'm curious, when you had that back injury, were

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Speaker 2: you unable to move your body in the way that

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Speaker 2: you wanted to, which is why you were looking to

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Speaker 2: alterior things to kind of help you feel good.

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Speaker 1: Great question, So for two weeks after the surgery, I

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Speaker 1: was just in so much pain because I had all

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Speaker 1: this new metal in my spine. I couldn't move. So

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Speaker 1: I stayed in the hospital bed for two weeks unable

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Speaker 1: to move. But then actually, apart from losing a little

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Speaker 1: bit of flexibility in my spine, which only shows up

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Speaker 1: if I do like a you know, cat cow yoga

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Speaker 1: pose where I feel like I can't bend my back

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Speaker 1: as much as the other people, other than that, I'm fine.

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Speaker 1: And it actually taught me how important it is to

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Speaker 1: have a strong core. So after my accident, I became

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Speaker 1: much more into working out than before. So it didn't

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Speaker 1: It actually helped I think my health overall, my physical health.

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Speaker 2: So it was kind of combining this work that you

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Speaker 2: were doing on yourself with your glucose monitor with physical movement.

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Speaker 1: Yeah, the physical movement came first, and the glucos monitor.

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Speaker 1: Actually I found myself wearing one almost ten years after

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Speaker 1: my surgery. So I struggled for ten years to figure

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Speaker 1: out how to improve my mental health. And the glucos

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Speaker 1: monitor was the first, the first gate, the first clue,

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Speaker 1: but it took me a long time to find something.

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Speaker 2: Yeah, and it's probably only through being a biochemist that

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Speaker 2: you even were able to think to yourself, oh, maybe

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Speaker 2: I'll try a glucose monitor.

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Speaker 1: Totally, it's because I was curious. I didn't think anything

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Speaker 1: would come of it, but I thought, oh cool, I'm

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Speaker 1: going to see the inside of my body and what's

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Speaker 1: happening in real time. Like I thought it was cool,

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Speaker 1: but I never thought it would help me so much.

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Speaker 2: So before doing what you were doing. Now you you

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Speaker 2: know went to school, studied science, you're a biochemist. What

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Speaker 2: were you focused on professionally before doing all of this?

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Speaker 1: So I broke my bag. I was actually studying mathematics

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Speaker 1: in my undergrad in London, and I had no idea

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Speaker 1: what I wanted to do. I was like, I guess

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Speaker 1: i'll work in finance. I had no passions, I had

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Speaker 1: no career plan, and after my accident in my third

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Speaker 1: year of undergrad, that's when I realized I want to

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Speaker 1: learn about health. I want to figure out what's going

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Speaker 1: on with my body, and as a result, I want

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Speaker 1: my career to be in health. I think, well, that's

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Speaker 1: what I thought, and my main job I only had

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Speaker 1: one job before the glucos world was I was working

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Speaker 1: in a company called twenty three and meters in Silicon

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Speaker 1: Valley Genetics company. So I was there for five years

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Speaker 1: and I was on the product team, so helping to

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Speaker 1: make sense for people of their health data in our app.

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Speaker 1: So that was my only job before Glucos.

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Speaker 2: And it is interesting because it's clear that what you

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Speaker 2: do right now, your mission with helping other people understand

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Speaker 2: blood sugar and their glucose lovers levels and glucose spikes,

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Speaker 2: is directly correlated to something that happened to you physically

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Speaker 2: and emotionally and mentally and helped you in your own life.

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Speaker 2: And I think that's powerful.

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Speaker 1: Yeah, But like also I wouldn't Sometimes people are like, oh, well,

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Speaker 1: it was a good thing you broke your back because

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Speaker 1: now we're doing this, and I'm like, well, I kind

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Speaker 1: of wish I had not broken my back, Like if

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Speaker 1: I had to rewrite the history, I don't think. Yeah,

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Speaker 1: it was still awful and all the mental health issues

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Speaker 1: that I had afterwards were absolutely awful. So were I

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Speaker 1: to be able to choose, I think I would choose

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Speaker 1: not to have the accidents.

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Speaker 2: But then you wouldn't have the platform that you have done.

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Speaker 1: I know, but still it was just so much suffering

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Speaker 1: for so many years. I'm happy that I turned it

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Speaker 1: into something useful and good, but man, it sucked, like

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Speaker 1: I wouldn't wish it on anyone.

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Speaker 2: I mean, I had two life changing injuries as well,

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Speaker 2: which has led me directly to what I'm doing now.

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Speaker 2: I've tore my ACL twice as a young girl. Kind

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Speaker 2: of interesting. I had Mindy Pelts on the other week,

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Speaker 2: who specialized in specializes in women's health, and we talked

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Speaker 2: a lot about training like a girl, And had I

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Speaker 2: been working out in tune with my cycle, I probably

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Speaker 2: wouldn't have sustained that injury or that wouldn't have happened.

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Speaker 2: But I mean, looking back, I really wouldn't have changed

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Speaker 2: anything because it gave me the voice that I have today.

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Speaker 1: Yeah, but still I'm sure it sucked.

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Speaker 2: It sucked. Yeah, And I think, you know, people talk

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Speaker 2: a lot about the physical impact of big injuries, but

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Speaker 2: the mental impact is so real. And it's so cool

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Speaker 2: knowing that learning about your glucose levels and glucose spikes

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Speaker 2: helped you so much mentally.

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Speaker 1: Yeah, it did. It was amazing. It really was the

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Speaker 1: first step in my recovery, but it took a long

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Speaker 1: time to get there.

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Speaker 2: Yeah, So what have we been lied to about glucose.

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Speaker 1: We've been told that glucos only matters if we have diabetes,

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Speaker 1: which is not true. Glucose matters for everybody because it

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Speaker 1: impacts us on a daily basis. It impacts our energy,

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Speaker 1: our mood, our hunger, our cravings, and then long term,

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Speaker 1: it impacts our hormones, It impacts our inflammation levels, it

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Speaker 1: impacts our fertility as women, and it impacts our risk

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Speaker 1: of getting diabetes one day. So that's the main lie.

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Speaker 2: Why does talking about glucose matter.

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Speaker 1: Because for many of us, we are experiencing symptoms on

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Speaker 1: a daily basis that we think are normal. So we

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Speaker 1: think it's normal to crape sugar all the time. We

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Speaker 1: think it's normal to have irregular cycles. We think it's

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Speaker 1: normal to have egzema, acnesoriasis. We think it's normal to

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Speaker 1: feel tired, we think it's normal to feel addicted to sugar.

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Speaker 1: All of those symptoms and more are actually our body

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Speaker 1: speaking to us and telling us, hey, you probably have

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Speaker 1: gluco spikes and you should fix them. So everybody needs

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Speaker 1: to know about this very easy science and the easy tips,

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Speaker 1: easy hacks we can put in place to feel better.

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Speaker 2: I read a stat that says eighty percent of the

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Speaker 2: population has glucose spikes every day, and you just walk

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Speaker 2: us through a few. But what does a spike actually

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Speaker 2: do to us?

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Speaker 1: So there's two things. There's a short term impact in

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Speaker 1: your body and the long term impact. So short term,

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Speaker 1: when you have a glucose spike after you eat a

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Speaker 1: lot of carbs in one go, like, for example, if

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Speaker 1: you have a meal consisting of an orange juice, a

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Speaker 1: big bowl of pasta, and chocolate cake, that's a lot

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Speaker 1: of carbs and sugar, and that's going to create a

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Speaker 1: big glucose spike. That's going to lead to three main things.

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Speaker 1: The first one is inflammation in your body, and we

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Speaker 1: won't lower inflammation for better health. The second one is

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Speaker 1: faster aging. So with every glucose spike, we accelerate this

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Speaker 1: process called glycation, and glycation is the aging of our body,

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Speaker 1: and we don't want to accelerate aging, we want to

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Speaker 1: slow it down. And the third thing that happens is

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Speaker 1: that our body generally will put on fat to protect

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Speaker 1: us from the big glucose spike. So your body will

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Speaker 1: take some of the glucose and turn it into fat

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Speaker 1: to get your glucose levels down. So inflammation, aging, and

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Speaker 1: fat gain are the short term effects of the spike.

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Speaker 1: Then you have after the spike, you have the drop,

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Speaker 1: and this drop can lead to cravings, hunger, and fatigue.

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Speaker 1: So it's not a very good combo. And then long term,

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Speaker 1: if you have lots of spikes for a long time,

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Speaker 1: then you are a higher risk of developing type two diabetes,

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Speaker 1: of developing pcos, of developing Alzheimer's, of developing heart disease.

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Speaker 1: Steady glucose levels are true the foundation of a healthy

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Speaker 1: body and mind, short term and long term.

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Speaker 2: And so once we start tracking our glucose and we

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Speaker 2: talked about a glucose monitor, which is literally something you

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Speaker 2: can put on your body. Is it like a needle

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Speaker 2: that goes into your hand?

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Speaker 1: No, it's not. So I wear Stello, which is the

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Speaker 1: one I recommend. It's amazing. So Stello is a little device.

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Speaker 1: It's like a little sticker that goes onto your arm

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Speaker 1: and there's a very thin fiber. I'm going to send

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Speaker 1: you one so you can try. Have you tried one before? Now, okay,

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Speaker 1: I'll send you one. You'll love it. So it has

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Speaker 1: a kind of little flexible fiber it's like almost like

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Speaker 1: a little human hair. They're with human hair, maybe a

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Speaker 1: bit thicker, and it's about maybe a third of an

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Speaker 1: inch long, and it stays under your skin for two weeks.

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Speaker 1: So when you apply it, there's a little needle that

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Speaker 1: goes into place the fiber, but the needle comes out

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Speaker 1: and you don't feel anything. It's like extremely extremely quick

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Speaker 1: like that. You have a little applicator and it goes

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Speaker 1: and so this stays in place for two weeks, and

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Speaker 1: it sends twenty four to seven your glucose levels to

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Speaker 1: your phone, so you see on your phone what's happening

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Speaker 1: inside your body. It's really really cool. So you can

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Speaker 1: eat something and then you see a big spike or

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Speaker 1: a small spike, and you can correlate correlate that to

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Speaker 1: how you feel, and you're like, oh my god, the

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Speaker 1: oats and banana I have every morning are actually causing

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Speaker 1: a big spike and then two hours later I feel

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Speaker 1: tired when I'm crashing. So you can start to connect

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Speaker 1: the dots and you become a detective and you see

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Speaker 1: which are the foods in my life that are impacting

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Speaker 1: how I feel.

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Speaker 2: And having glucose spikes also will does it lead to

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Speaker 2: gaining weight.

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Speaker 1: So it can. The main thing is if you're trying

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Speaker 1: to lose weight, you need to balance your glucose levels,

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Speaker 1: because in order for your body to burn fat, you

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Speaker 1: need to have steady glucose levels. If you keep spiking

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Speaker 1: your glucose all the time, you're preventing your body from

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Speaker 1: burning fat. And also if you keep spiking your glucose

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Speaker 1: levels all the time, you're going to exacerbate cravings. So

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Speaker 1: it's going to be hard to lose fat on your

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Speaker 1: body if you're craving sugar all the time and your

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Speaker 1: body can burn fat. And for me, the stuff I teach,

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Speaker 1: it's not a diet. The purpose is not weight loss,

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Speaker 1: but it's often a consequence. Like usually when your glucose

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Speaker 1: levels come back into balance, you have less addiction to

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Speaker 1: sugar and your body can burn more fat, which is healthy,

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Speaker 1: and so one of the consequences is fat loss.

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Speaker 2: Jesse predominantly lives in Paris and we're currently sitting here

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Speaker 2: in Los Angeles in the US. Have you noticed that

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Speaker 2: Americans have a harder time managing their glucose than say Europeans.

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Speaker 1: So the stats are pretty clear. For example, if you

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Speaker 1: look at diabetes it's more prevalent in the US and

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Speaker 1: in Europe. And I think one of the main things

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Speaker 1: is that in the US there's more reliance and processed

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Speaker 1: foods and just less cooking. Cooking is less cultural. There's

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Speaker 1: more takeout, people eat on the go at work in

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Speaker 1: their cars, whereas, for example, in France, there's much more

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Speaker 1: of a culture of actually cooking and sitting down for

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Speaker 1: meals with fresh foods. Yeah, for sure.

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Speaker 2: How come when I travel to Europe I feel so

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Speaker 2: much better eating the food than I do when I

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Speaker 2: eat the food here in the US.

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Speaker 1: Because it's higher quality. So the flower is higher quality,

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Speaker 1: the proteins of higher quality, the milk is high quality.

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Speaker 1: But also probably because you're walking more, so we walk

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Speaker 1: a lot in Europe. And probably also because you're spending

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Speaker 1: more time eating your meal. You're not so rushed like

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Speaker 1: you actually sit down, for example, at the restaurant, and

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Speaker 1: a typical French lunch is at least an hour. You're

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Speaker 1: not eating at your desk under neon lights, super stressed.

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Speaker 1: You take more time. So it's a healthier relationship with food.

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Speaker 1: The food itself is better quality. And I think also

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Speaker 1: the movement is a big one. I just walk so

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Speaker 1: much more when I'm in France than when I'm in

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Speaker 1: the US. Like in La Here, i haven't walked in

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Speaker 1: like a month. I'm just it's awful.

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Speaker 2: It's so true. I walk more in New York than

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Speaker 2: I do in Ally by far, although I've been trying

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Speaker 2: to get in hikes every morning just to add those

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Speaker 2: extra steps in. Yeah, we touched on diabetes, and I

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Speaker 2: feel like, for the longest time, when I've historically heard

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Speaker 2: about blood sugar spikes and glucose, it is in the

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Speaker 2: context of a diabetes patient. Do you feel like that

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Speaker 2: is a misconception about glucose and something that you're actively

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Speaker 2: trying to change.

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Speaker 1: Yeah, totally, Because by the time you have diabetes, you've

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Speaker 1: had glucose spikes for decades. So that's the thing. Right,

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Speaker 1: So managing your glucose spikes can help you prevent diabetes,

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Speaker 1: but it also can help you feel better on a

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Speaker 1: daily basis. So saying that glucose only matters if you

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Speaker 1: have diabetes is like saying brushing your teeth only matters

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Speaker 1: if you have cavities. It doesn't make any sense. We

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Speaker 1: all brush our teeth to prevent cavities, right, same thing

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Speaker 1: with glucose. We should all learn about our glucose levels

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Speaker 1: to prevent diabetes and also to feel better on a

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Speaker 1: daily basis.

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Speaker 2: So five hacks. Yeah, I would love for you to

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Speaker 2: give us five hacks to managing our glucose levels, things

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Speaker 2: that we can implement immediately.

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Speaker 1: Okay, five hacks to manage your glucose levels. Number one,

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Speaker 1: have a savory breakfast built around protein. This is super

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Speaker 1: super key to having steady glucose levels all day. So

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Speaker 1: omelet greek yogurt, leftover meat, fish from last night. Whatever,

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Speaker 1: protein is key. Second one, when it's easy, starts your

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Speaker 1: meal with vegetables. So I don't usually do this at

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Speaker 1: breakfast because I don't really want veggies at breakfast, but

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Speaker 1: you can if you want. This is super powerful because

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Speaker 1: veggies contain fiber, and fiber at the beginning of a

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Speaker 1: meal creates a protective mesh in your intestine that reduces

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Speaker 1: the glucose spike of the rest of your meal. Number three,

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Speaker 1: move it number three three. That was two to three.

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Speaker 1: Move after eating, after you eat something high in carbs,

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Speaker 1: If you move your body, if you go for a

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Speaker 1: walk for a run, if you even just tidy your

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Speaker 1: kitchen or do your laundry movement is going to soak

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Speaker 1: up some of the glucose from that meal into your

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Speaker 1: muscles and reduce the spike. Number four H vinegar, so

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Speaker 1: vinegar is super interesting. If you have a tablespoon of

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Speaker 1: vinegar and a tall glass of water, it can be

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Speaker 1: any type of vinegar, apple, cide of vinegar, red vinegar,

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Speaker 1: white vinegar, whatever you want. If you have it before eating,

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Speaker 1: like five minutes before you eat, this can reduce the

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Speaker 1: glucose spike of your meal by up to thirty percent

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Speaker 1: just by adding the vinegar because it slows down the

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Speaker 1: digestion of carbs. And then last hack, put clothing on

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Speaker 1: your car so avoid eating your carbs naked, meaning if

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Speaker 1: you're gonna have pasta or donut or cookie, don't eat

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Speaker 1: them on their own. Always put clothing on them, clothing

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Speaker 1: being protein, fat, or fiber. Example, pasta on its own

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Speaker 1: that's naked, that's not good. Pasta with chicken, spinach and

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Speaker 1: parmesan that's good. It has clothing on it. Other example,

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Speaker 1: cookie on its own naked not good. Cookie with ten

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Speaker 1: almonds better because that's clothing on the.

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Speaker 2: Cookie like a banana. But add add in some peanut butter.

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Speaker 1: Exactly when sweetened peanut butter.

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Speaker 2: Unsweetened peanut butter. What peanut butter brand do you gravitate

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Speaker 2: towards our kitchen?

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Speaker 1: That's a good question. I like crunchy. Whatever is the

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Speaker 1: crunchy peanut butter?

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Speaker 2: I do too. So if somebody changed nothing about what

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Speaker 2: they eat, but only the order that they're eating in,

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Speaker 2: what's the difference that this could make.

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Speaker 1: A huge difference. So in the studies, if you just

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Speaker 1: change the order, you can reduce the glucose seventy five percent.

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Speaker 1: So if the only thing you do but the remaining

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Speaker 1: of your life is have your veggies first, and then

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Speaker 1: your proteins, and then your fats and then your carbs,

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Speaker 1: this can have a massive impact on erglucose cevels. So

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Speaker 1: it can reduce your hunger, it can reduce your cravings,

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Speaker 1: it will reduce inflammation, it will slow down aging. It's

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Speaker 1: a very good idea, and only do it when it's easy.

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Speaker 1: We don't want to be obsessive with this, right.

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Speaker 2: So I would imagine most of our listeners are coffee drinkers.

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Speaker 2: There's a lot of chatter and health noise around how

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Speaker 2: we should be ordering our coffee. Yeah, So how would

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Speaker 2: you suggest ordering your coffee and when do you know

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Speaker 2: that that coffee is causing a glucose spike based on

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Speaker 2: the reactions that you're having.

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Speaker 1: So a regular black coffee does not cause a spike

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Speaker 1: in most people. The only way to know if black

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Speaker 1: coffee is causing a spike is to wear stello so

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Speaker 1: you can see what's happening in real time. But for

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Speaker 1: most people it doesn't cause a spike. It only tends

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Speaker 1: to cause a spike in people for whom coffee makes

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Speaker 1: them very anxious and jittery because of this potential stress response,

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Speaker 1: The real thing to think about with coffee is what

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Speaker 1: milk you're putting in, and if you're putting any sweeteners

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Speaker 1: or sugar in so milk oats milk is going to

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Speaker 1: be really bad for your glucose levels because it's basically starch.

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Speaker 1: Oat milk is like pasta juice or rice juice. It's

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Speaker 1: just the starch that's been blended, broken down, chemically altered

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Speaker 1: to extract the starch from it. So better options are

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Speaker 1: things like unsweetened almond milk. There's this new thing pistachio milk.

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Speaker 1: Have you seen this now? So unsweetened pistachia milk. Maybe

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Speaker 1: I just have a whole whole dairy like whole cow's milk,

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Speaker 1: because it's high in protein, high and fat. It's great.

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Speaker 1: And then obviously if you add sugar to your coffee,

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Speaker 1: that's going to create a glucos mic.

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Speaker 2: Do you get frustrated walking into an American grocery store

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Speaker 2: and seeing all the marketing that goes on because there

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Speaker 2: are a lot of oat milks out there on the market.

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Speaker 2: When I'm walking through the you know, the milk ale,

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Speaker 2: the dairy aisle, I see so much marketing around certain milks,

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Speaker 2: kind of tempting you to purchase them, making you think

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Speaker 2: that they're healthier than they are.

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Speaker 1: Yeah, for sure, I think I think I'm angry at

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Speaker 1: the food industry for all of the all of the

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Speaker 1: tricks they try to play on us, because most people

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Speaker 1: want to feel good. Most people are buying oat milk

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Speaker 1: because they think it's better for them. They're like, oh,

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Speaker 1: this is plant based, it's better for me, yadi, YadA,

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Speaker 1: But they don't actually know the truth, which is what

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Speaker 1: molecules are inside. So yes, I've been endlessly frustrated and

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Speaker 1: angry at marketing tricks that food companies use for sure,

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Speaker 1: but it's not just in America, like this happens in

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Speaker 1: any supermarket in the world. What are you the angriest

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Speaker 1: at the label that says no added sugars? Because if

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Speaker 1: you look, for example, at fruit juice, fruit juice is

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Speaker 1: extremely high in sugar. One glass of orange juice has

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Speaker 1: the same amount of sugar as to can of coke,

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Speaker 1: and for your body, they're exactly the same. The amount

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Speaker 1: of the sugar in the orange juice is the same

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Speaker 1: as the sugar in the can of coke. But on

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Speaker 1: a bottle of fruit juice, you can say no added

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Speaker 1: sugar because you haven't added any like white powdered sugar

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Speaker 1: to the recipe. The sugar is naturally present. But when

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Speaker 1: somebody sees no added sugars, they think it means low

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Speaker 1: and sugar, but it does not. So that's the one

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Speaker 1: that I hate the most.

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Speaker 2: When you're at a supermarket, checking out or picking up

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Speaker 2: groceries at local markets in Paris, what can you most

435
00:21:30,760 --> 00:21:33,080
Speaker 2: often see in your cart? Like what are you gravitating

436
00:21:33,080 --> 00:21:34,200
Speaker 2: towards it? In the aisles?

437
00:21:34,600 --> 00:21:42,080
Speaker 1: Greek yogurt, hummus, avocados, lots of salads, salmon, chicken, lots

438
00:21:42,119 --> 00:21:45,240
Speaker 1: of eggs, lots of parmesan. I'm like addicted to parmesan,

439
00:21:46,119 --> 00:21:58,160
Speaker 1: dark chocolate, rice, spaghetti. I love spaghetti, some anchovies, some bananas, berries,

440
00:21:59,440 --> 00:22:00,000
Speaker 1: peanut butter.

441
00:22:10,320 --> 00:22:15,879
Speaker 2: So when you started tracking your glucose and began to

442
00:22:16,480 --> 00:22:19,320
Speaker 2: reverse this cycle of spiking your glucose through the order

443
00:22:19,359 --> 00:22:20,760
Speaker 2: of foods that you were eating it and what you

444
00:22:20,800 --> 00:22:24,000
Speaker 2: were eating, how quickly did you notice for yourself that

445
00:22:24,040 --> 00:22:26,359
Speaker 2: you were able to reverse it? And then for our listeners,

446
00:22:26,560 --> 00:22:28,040
Speaker 2: how quickly can they reverse it?

447
00:22:28,760 --> 00:22:31,560
Speaker 1: I felt better pretty much immediately because I switched from

448
00:22:31,560 --> 00:22:36,200
Speaker 1: a sweet breakfast to savoryone, and you just feel fuller,

449
00:22:36,240 --> 00:22:39,480
Speaker 1: you have better energy levels, and you feel more in

450
00:22:39,520 --> 00:22:41,800
Speaker 1: control on your own brain. So that was really fast.

451
00:22:42,280 --> 00:22:46,679
Speaker 1: Your glucose levels respond in real time to what you're eating,

452
00:22:47,240 --> 00:22:50,320
Speaker 1: which is why wearing glucose monitor is so interesting because

453
00:22:50,320 --> 00:22:53,639
Speaker 1: you see immediate change. You see exactly what's going on

454
00:22:54,400 --> 00:22:58,000
Speaker 1: now in terms of ridding quote unquote my body of

455
00:22:58,000 --> 00:23:01,760
Speaker 1: glucose spikes and creating a stronger foundation, stronger baseline. I

456
00:23:01,800 --> 00:23:04,280
Speaker 1: think it took me probably a month a month of

457
00:23:04,320 --> 00:23:07,280
Speaker 1: the hacks to really feel like things were profoundly shifting

458
00:23:07,520 --> 00:23:11,879
Speaker 1: in my biology. And for anybody who's interested in managing

459
00:23:11,880 --> 00:23:14,200
Speaker 1: their glucose levels, you will feel a difference within a

460
00:23:14,280 --> 00:23:16,679
Speaker 1: day when you apply the hacks, especially if you have

461
00:23:16,800 --> 00:23:18,879
Speaker 1: been on a cycle or glucospikes your whole life and

462
00:23:18,920 --> 00:23:19,680
Speaker 1: you didn't know it.

463
00:23:20,200 --> 00:23:21,679
Speaker 2: Are there any studies that show that?

464
00:23:22,000 --> 00:23:26,440
Speaker 1: So the studies that we have are often association studies

465
00:23:26,960 --> 00:23:32,280
Speaker 1: showing different diets and how they impact things like depression symptoms,

466
00:23:32,359 --> 00:23:37,160
Speaker 1: anxiety symptoms, overall fasting glucose levels numbers. I would love

467
00:23:37,240 --> 00:23:39,960
Speaker 1: for us to design a specific study, which is you

468
00:23:40,080 --> 00:23:42,439
Speaker 1: just take two groups of people. One group puts on

469
00:23:42,480 --> 00:23:45,240
Speaker 1: a glucose monitor, the other group doesn't, and then we

470
00:23:46,000 --> 00:23:47,960
Speaker 1: give them lots of test about how they're feeling, their

471
00:23:48,000 --> 00:23:52,320
Speaker 1: inflammation levels, et cetera. But those are not yet very prevalent, no.

472
00:23:53,400 --> 00:23:57,040
Speaker 2: So what I'm learning is that a lot of glucose

473
00:23:57,080 --> 00:24:01,520
Speaker 2: spikes and glucose management, blucture management comes down to how

474
00:24:01,560 --> 00:24:04,600
Speaker 2: we're fueling our bodies. But what we haven't talked about

475
00:24:05,000 --> 00:24:08,520
Speaker 2: is stress on the body, whether it be physical or emotional.

476
00:24:08,880 --> 00:24:11,679
Speaker 2: So how is stress impacting our glucose levels?

477
00:24:12,920 --> 00:24:21,160
Speaker 1: So interestingly, stress from a biological standpoint often has a purpose.

478
00:24:21,440 --> 00:24:23,080
Speaker 1: So when you back in the day when you were

479
00:24:23,080 --> 00:24:26,399
Speaker 1: all together and you felt stress, it was mostly because

480
00:24:27,000 --> 00:24:29,639
Speaker 1: you were in danger, right, so maybe something was chasing

481
00:24:29,680 --> 00:24:32,000
Speaker 1: you and you had to run really fast. And so

482
00:24:32,119 --> 00:24:35,960
Speaker 1: your body's response to stress is often to release a

483
00:24:36,000 --> 00:24:38,200
Speaker 1: lot of glucose into your blood stream to make sure

484
00:24:38,200 --> 00:24:42,560
Speaker 1: your muscles have access to energy to contract and run fast.

485
00:24:43,119 --> 00:24:45,359
Speaker 1: And so sometimes when you feel stressed, you'll see a

486
00:24:45,440 --> 00:24:48,240
Speaker 1: very big glucospike on your stello because that's your liver

487
00:24:48,359 --> 00:24:52,080
Speaker 1: releasing glucose into your blood stream to fuel your working muscles.

488
00:24:52,119 --> 00:24:54,439
Speaker 1: For example, one of the biggest glucose spikes that I

489
00:24:54,480 --> 00:24:58,120
Speaker 1: ever saw was after one of the first conferences I gave,

490
00:24:58,800 --> 00:25:01,040
Speaker 1: and it was like under three hundred people and I

491
00:25:01,119 --> 00:25:04,359
Speaker 1: was super scared. And after the conference, I looked at

492
00:25:04,400 --> 00:25:07,320
Speaker 1: my glucose monitor and I saw a massive glucos spike,

493
00:25:07,440 --> 00:25:09,960
Speaker 1: even though I hadn't eaten anything. It was just my

494
00:25:10,119 --> 00:25:14,280
Speaker 1: liver thinking I was in danger and releasing glucose into

495
00:25:14,280 --> 00:25:16,840
Speaker 1: my blood to make sure I had energy to run away.

496
00:25:17,680 --> 00:25:20,840
Speaker 1: So stress can impact us, and then chronic stress, which

497
00:25:20,880 --> 00:25:23,800
Speaker 1: is also a big issue. So chronic stress can also

498
00:25:23,800 --> 00:25:26,359
Speaker 1: make your body less good at managing your glucose levels.

499
00:25:26,359 --> 00:25:29,000
Speaker 1: So you can be getting bigger spikes for the same

500
00:25:29,080 --> 00:25:30,920
Speaker 1: foods in a period where you're stressed.

501
00:25:32,240 --> 00:25:34,560
Speaker 2: Yeah, it's almost like when you're giving a presentation in

502
00:25:34,640 --> 00:25:37,320
Speaker 2: front of a big group of people, it's your body

503
00:25:37,359 --> 00:25:38,680
Speaker 2: going into fight or flight.

504
00:25:38,760 --> 00:25:40,920
Speaker 1: No, yeah, totally absolutely, Yeah.

505
00:25:41,200 --> 00:25:44,440
Speaker 2: Which is similar to the feeling that you mentioned previously

506
00:25:44,520 --> 00:25:47,000
Speaker 2: when we were hunter and gatherers and an animals chasing you.

507
00:25:47,000 --> 00:25:50,000
Speaker 2: You get this big rush of adrenaline. So how do

508
00:25:50,040 --> 00:25:52,320
Speaker 2: you balance that, Like, how do you manage that? Well?

509
00:25:52,359 --> 00:25:54,560
Speaker 1: This and sometimes you're going to be stressed. You know,

510
00:25:55,080 --> 00:25:58,400
Speaker 1: maybe you can't do much about it. I mean, if

511
00:25:58,400 --> 00:26:01,200
Speaker 1: I speak just for myself, what's helped me be less

512
00:26:01,200 --> 00:26:03,240
Speaker 1: stressed is just to do the stressful thing over and

513
00:26:03,280 --> 00:26:05,520
Speaker 1: over again. So now you can put me in front

514
00:26:05,520 --> 00:26:07,560
Speaker 1: of ten thousand people and then I'm not stressed. But

515
00:26:08,560 --> 00:26:11,600
Speaker 1: you know, several years ago I was stressed about smaller presentations.

516
00:26:11,600 --> 00:26:13,480
Speaker 1: I don't know. I don't have very good tips. I

517
00:26:13,480 --> 00:26:15,439
Speaker 1: know there's things that you can do. Breath work, you

518
00:26:15,480 --> 00:26:20,520
Speaker 1: can do the physiological side when you go, you can

519
00:26:20,560 --> 00:26:20,960
Speaker 1: do that.

520
00:26:22,359 --> 00:26:23,640
Speaker 2: You can pop a beta blocker.

521
00:26:24,160 --> 00:26:27,680
Speaker 1: I mean, if that's your vibe, working out is helpful. Also,

522
00:26:27,840 --> 00:26:30,240
Speaker 1: you know, moving your body. Going to the gym can

523
00:26:30,280 --> 00:26:32,240
Speaker 1: really help with your stress levels. But I don't have

524
00:26:32,280 --> 00:26:35,679
Speaker 1: any magical solutions. Sometimes you're going to get a glucospike

525
00:26:35,720 --> 00:26:37,840
Speaker 1: and that's okay. And sometimes you wake up and you

526
00:26:37,840 --> 00:26:40,240
Speaker 1: want to eat five croissants and that's also okay. You know,

527
00:26:40,280 --> 00:26:42,960
Speaker 1: we have to use the hacks when they're easy, and

528
00:26:43,040 --> 00:26:46,840
Speaker 1: understand that gluco spikes are also fine, and one glucospike

529
00:26:46,920 --> 00:26:49,280
Speaker 1: is not going to harm you. It's about helping your

530
00:26:49,320 --> 00:26:51,600
Speaker 1: overall baseline be a bit steadier and healthier.

531
00:26:52,200 --> 00:26:55,600
Speaker 2: And it's also about learning certain lifestyle habits that you

532
00:26:55,640 --> 00:26:59,320
Speaker 2: can implement on a day to day basis, and understanding

533
00:26:59,320 --> 00:27:01,919
Speaker 2: that we're human. We're gonna cheat. Sometimes we're gonna mess up.

534
00:27:01,960 --> 00:27:05,159
Speaker 2: That's okay. Sometimes you don't have access to vinegar before

535
00:27:05,200 --> 00:27:07,280
Speaker 2: having gelato when you're out with your partner, right.

536
00:27:07,280 --> 00:27:09,240
Speaker 1: Yeah, But I want people to think about these hacks

537
00:27:09,240 --> 00:27:12,880
Speaker 1: like they would think about brushing your teeth. So if

538
00:27:12,920 --> 00:27:14,720
Speaker 1: you forget to brush your teeth one day because you're

539
00:27:14,760 --> 00:27:17,760
Speaker 1: tired and you we're going to bed, you're not gonna

540
00:27:17,800 --> 00:27:19,920
Speaker 1: wake up the next day and be like, oh man,

541
00:27:20,440 --> 00:27:22,560
Speaker 1: I forgot to brush my teeth. I'm such an idiots.

542
00:27:22,560 --> 00:27:23,879
Speaker 1: Oh my god, you don't care. You're like, I'm just

543
00:27:23,920 --> 00:27:26,320
Speaker 1: gonna brush my teeth. Now, that's the same thing for

544
00:27:26,359 --> 00:27:28,919
Speaker 1: the hacks. This is not a diet. These are principles

545
00:27:28,960 --> 00:27:31,400
Speaker 1: that are important biologically, but they're not something you can

546
00:27:32,000 --> 00:27:35,320
Speaker 1: fail at. They're just tips to keep in mind. Brush

547
00:27:35,320 --> 00:27:39,040
Speaker 1: your teeth, drink water, wear a sunscreen, have a savory breakfast.

548
00:27:39,080 --> 00:27:41,399
Speaker 1: They're all in the same bucket for me.

549
00:27:42,280 --> 00:27:46,040
Speaker 2: Yeah, they have to become what's the term in marketing

550
00:27:47,520 --> 00:27:50,640
Speaker 2: where it's like you gravitate towards picking up dove deodoring

551
00:27:50,640 --> 00:27:53,960
Speaker 2: because you've always gotten it. There's a certain habit. It's

552
00:27:54,119 --> 00:27:58,080
Speaker 2: it's a habit, but it's like, yeah, it's creech, you're uh,

553
00:27:58,240 --> 00:28:00,679
Speaker 2: it's you want things to become like you're creatures of

554
00:28:00,720 --> 00:28:06,400
Speaker 2: habits assurants. So it's making a habit something that's sustainable

555
00:28:06,400 --> 00:28:10,760
Speaker 2: and doable, but just inherently so. I think that's a

556
00:28:10,800 --> 00:28:13,640
Speaker 2: really interesting thing when it comes to glucose spike spikes,

557
00:28:13,640 --> 00:28:15,720
Speaker 2: and that's why you're instagram and the graphs that you

558
00:28:15,760 --> 00:28:18,200
Speaker 2: do breaking it down for people like me that aren't

559
00:28:18,280 --> 00:28:20,879
Speaker 2: sciencey and don't know all of this stuff, like you

560
00:28:20,960 --> 00:28:23,600
Speaker 2: just make it so tangible and easy to digest. Okay,

561
00:28:23,600 --> 00:28:25,720
Speaker 2: stress on the body. We haven't talked about it in

562
00:28:25,720 --> 00:28:27,119
Speaker 2: the terms of working out, but there's a lot of

563
00:28:27,160 --> 00:28:30,639
Speaker 2: people on the show that are long distance runners, athletes

564
00:28:30,840 --> 00:28:33,239
Speaker 2: love to exercise. So let's talk about how we can

565
00:28:33,280 --> 00:28:35,480
Speaker 2: manage our glucose levels while we're working out.

566
00:28:35,680 --> 00:28:39,720
Speaker 1: Okay, so there's two main categories here. If you're doing

567
00:28:39,840 --> 00:28:43,200
Speaker 1: a light workouts, so we're talking fifty percent of your

568
00:28:43,240 --> 00:28:46,280
Speaker 1: max heart rate, so you're doing a light job, you're

569
00:28:46,280 --> 00:28:48,320
Speaker 1: doing a long walk, you're doing a hike, you're doing

570
00:28:48,320 --> 00:28:54,400
Speaker 1: a light weight session, some easy cycling. When you're doing

571
00:28:54,680 --> 00:28:58,160
Speaker 1: fifty percent max heart rate exercise, your body's mainly burning

572
00:28:58,240 --> 00:29:02,480
Speaker 1: fat for fuel, mainly burning fat, not glucose for fuel.

573
00:29:03,200 --> 00:29:07,440
Speaker 1: So before these exercises, you don't need to be stocking

574
00:29:07,560 --> 00:29:09,920
Speaker 1: up on carbs. You don't actually have to eat before

575
00:29:10,000 --> 00:29:12,920
Speaker 1: these workouts. Generally, if you want, you can, But this

576
00:29:13,000 --> 00:29:16,320
Speaker 1: is not where glucose really comes into play. Glucose is

577
00:29:16,360 --> 00:29:19,280
Speaker 1: more important when you're doing exercises at about eighty five

578
00:29:19,320 --> 00:29:21,480
Speaker 1: percent of your max heart rates. So we're talking like

579
00:29:21,560 --> 00:29:25,440
Speaker 1: sprinting a long distance running, a proper weight session at

580
00:29:25,440 --> 00:29:28,480
Speaker 1: the gym, a hit class, et cetera. Here, at eighty

581
00:29:28,520 --> 00:29:30,680
Speaker 1: five percent of your max heart rate, your body and

582
00:29:30,680 --> 00:29:34,800
Speaker 1: your muscles are burning glucose for fuel majoritarily, So you

583
00:29:34,800 --> 00:29:37,640
Speaker 1: need to make sure if you want optimal performance, that

584
00:29:37,680 --> 00:29:40,240
Speaker 1: there's glucose available to your body. So what do you

585
00:29:40,280 --> 00:29:43,080
Speaker 1: do two hours before the day before you eat carbs.

586
00:29:43,480 --> 00:29:46,280
Speaker 1: You eat carbs, but you eat carbs without giving your

587
00:29:46,280 --> 00:29:48,600
Speaker 1: body a glucose spike because you need the carbs, you

588
00:29:48,640 --> 00:29:50,760
Speaker 1: need the glucose, but you don't need the spike. So

589
00:29:50,840 --> 00:29:53,240
Speaker 1: what you do is you pair the carbs with something else.

590
00:29:53,240 --> 00:29:56,040
Speaker 1: You put clothing on them. So you do banana with

591
00:29:56,040 --> 00:29:59,680
Speaker 1: peanut butter. You do rice and eggs, you do pasta

592
00:29:59,680 --> 00:30:03,080
Speaker 1: and chick can, you do toast and avocado, you do

593
00:30:04,120 --> 00:30:07,080
Speaker 1: what's your favorite combination of carbs and something else?

594
00:30:07,160 --> 00:30:09,720
Speaker 2: And my favorite combination is a banana with peanut butter.

595
00:30:09,800 --> 00:30:12,120
Speaker 1: Yeah, yeah, So that's a perfect example. The banana has

596
00:30:12,120 --> 00:30:14,240
Speaker 1: lots of glucose in it, but with the peanut butter,

597
00:30:14,280 --> 00:30:16,960
Speaker 1: you're also giving your body protein and also lowering the

598
00:30:16,960 --> 00:30:20,680
Speaker 1: spike of that banana. And when you're doing long distance activities,

599
00:30:22,000 --> 00:30:25,040
Speaker 1: having some glucose also on the go is helpful, so

600
00:30:25,080 --> 00:30:28,400
Speaker 1: you can do gels, et cetera. That's a trick that

601
00:30:28,480 --> 00:30:30,680
Speaker 1: works because your body is looking for glucose for energy.

602
00:30:30,720 --> 00:30:33,400
Speaker 1: And there's another interesting one that I have recently found

603
00:30:33,440 --> 00:30:36,160
Speaker 1: in the science, which is that if during an intense

604
00:30:36,200 --> 00:30:41,160
Speaker 1: exercise you or swish in your mouth something sweet, you

605
00:30:41,160 --> 00:30:43,400
Speaker 1: don't even have to swallow it or to drink it.

606
00:30:43,480 --> 00:30:45,440
Speaker 1: So for example, orange juice, so you just swish into

607
00:30:45,480 --> 00:30:48,800
Speaker 1: your mouth. This can increase your performance because your brain thinks, oh,

608
00:30:48,800 --> 00:30:51,760
Speaker 1: I have sugar arriving, so I can push harder. That's

609
00:30:51,800 --> 00:30:52,800
Speaker 1: a fun one to try out.

610
00:30:53,440 --> 00:30:56,000
Speaker 2: And why would people do that versus drinking it?

611
00:30:56,120 --> 00:30:59,440
Speaker 1: Yeah, you can totally drink it. But the science is

612
00:30:59,440 --> 00:31:01,400
Speaker 1: interesting because that shows that you don't actually have to

613
00:31:01,440 --> 00:31:03,800
Speaker 1: drink it. It's not the act of the drinking it.

614
00:31:03,800 --> 00:31:06,640
Speaker 1: It's the feeling of sweetness in your mouth that triggers

615
00:31:06,680 --> 00:31:09,440
Speaker 1: your brain to perform better in terms of the exercise.

616
00:31:09,480 --> 00:31:11,600
Speaker 1: But you can totally drink it. It's just a little

617
00:31:11,680 --> 00:31:12,200
Speaker 1: science fact.

618
00:31:12,400 --> 00:31:15,120
Speaker 2: Yeah, I mean it's interesting. I think as athletes and

619
00:31:15,120 --> 00:31:18,720
Speaker 2: as people that exercise, it's like you constantly hear food

620
00:31:18,800 --> 00:31:22,000
Speaker 2: is fuel. It is, and it's interesting to really know

621
00:31:22,080 --> 00:31:26,600
Speaker 2: how to best fuel your body for optimal performance. So

622
00:31:27,320 --> 00:31:29,560
Speaker 2: the biggest thing that I like to focus on, especially

623
00:31:29,600 --> 00:31:32,200
Speaker 2: as a woman and even for our male listeners, is

624
00:31:32,240 --> 00:31:36,440
Speaker 2: that women and men should work out differently. Specifically, women

625
00:31:36,560 --> 00:31:39,440
Speaker 2: need to focus on the cycle right in their time

626
00:31:39,800 --> 00:31:42,160
Speaker 2: of month that it is. Can you talk to us

627
00:31:42,200 --> 00:31:45,760
Speaker 2: about that in terms of managing your glucose spikes while

628
00:31:45,920 --> 00:31:47,560
Speaker 2: going through different stages of your period.

629
00:31:47,840 --> 00:31:51,000
Speaker 1: Absolutely, so the week before your period, because of your

630
00:31:51,000 --> 00:31:55,080
Speaker 1: hormonal shifts, you will get bigger spikes from the same foods.

631
00:31:55,440 --> 00:31:58,280
Speaker 1: So that cookie that you like eating, if you're in

632
00:31:58,400 --> 00:32:01,400
Speaker 1: PMS zone, you'll have a bigger spike from it than

633
00:32:01,440 --> 00:32:03,800
Speaker 1: if you're at the beginning of recycle. What does this mean.

634
00:32:03,880 --> 00:32:06,000
Speaker 1: It means that the foods that you're used to eating

635
00:32:06,320 --> 00:32:09,480
Speaker 1: are going to create more inflammation and bigger glucose crashes,

636
00:32:09,560 --> 00:32:12,960
Speaker 1: therefore potentially more cravings. So that's one of the reasons

637
00:32:12,960 --> 00:32:15,320
Speaker 1: that we may crave more sugar just before our period,

638
00:32:15,680 --> 00:32:20,640
Speaker 1: because our glucose is more unsteadih before a period. And

639
00:32:20,680 --> 00:32:22,440
Speaker 1: so in that case, what do we do. We use

640
00:32:22,480 --> 00:32:26,120
Speaker 1: the hacks even more in the week coming up to

641
00:32:26,160 --> 00:32:30,560
Speaker 1: our period to try to reduce the spike and crash

642
00:32:30,680 --> 00:32:31,640
Speaker 1: induced cravings.

643
00:32:33,840 --> 00:32:36,680
Speaker 2: So do you think it is important for women to

644
00:32:36,800 --> 00:32:39,160
Speaker 2: understand where they're at in their cycle when it comes

645
00:32:39,160 --> 00:32:40,120
Speaker 2: to tracking glucose.

646
00:32:40,840 --> 00:32:43,720
Speaker 1: I think it is, But I think it's you don't

647
00:32:43,840 --> 00:32:46,280
Speaker 1: have to do that. I would say, if you apply

648
00:32:46,360 --> 00:32:48,840
Speaker 1: the hacks all the time, it's going to be super,

649
00:32:48,880 --> 00:32:51,080
Speaker 1: super helpful. I don't think you should just apply the

650
00:32:51,120 --> 00:32:53,120
Speaker 1: hacks in the full color or the detail phase. I

651
00:32:53,120 --> 00:32:55,480
Speaker 1: don't think that makes sense. I think these should become

652
00:32:55,520 --> 00:32:57,400
Speaker 1: a baseline for everybody all the time.

653
00:32:57,560 --> 00:33:00,400
Speaker 2: Okay, so it truly is for men. In men, the

654
00:33:00,480 --> 00:33:02,080
Speaker 2: hacks say universally.

655
00:33:01,640 --> 00:33:04,040
Speaker 1: About absolutely yeah.

656
00:33:03,600 --> 00:33:06,680
Speaker 2: So what then would you tell women to do differently anything?

657
00:33:09,960 --> 00:33:14,840
Speaker 1: No, Honestly, when it comes to blood sugar management and

658
00:33:14,880 --> 00:33:19,920
Speaker 1: our glucose levels, men and women both use glucose for energy.

659
00:33:20,200 --> 00:33:25,400
Speaker 1: I think it's it's why the hacks are universal and

660
00:33:25,480 --> 00:33:28,120
Speaker 1: work better for everybody. I think, for example, if you

661
00:33:28,120 --> 00:33:31,040
Speaker 1: look at menopause or if you look at pregnancy, then yeah,

662
00:33:31,200 --> 00:33:37,560
Speaker 1: females have much different considerations. But apart from those parts

663
00:33:37,560 --> 00:33:38,360
Speaker 1: of life.

664
00:33:38,800 --> 00:33:49,800
Speaker 3: The hacks work the same for everybody.

665
00:33:50,680 --> 00:33:55,040
Speaker 2: We talked about cardio, but how does muscle specifically help

666
00:33:55,120 --> 00:33:57,040
Speaker 2: when it comes to managing glucose spikes?

667
00:33:57,280 --> 00:33:59,840
Speaker 1: So muscles are your best friends when it comes to

668
00:34:00,000 --> 00:34:05,120
Speaker 1: who goes, because your muscles are going to soak up

669
00:34:05,160 --> 00:34:09,160
Speaker 1: glucose from your bloodstream after a glucose spike. So the

670
00:34:09,200 --> 00:34:13,000
Speaker 1: more muscle mass you have, the smaller glucose spikes you

671
00:34:13,040 --> 00:34:16,720
Speaker 1: will have. That's why we see that having higher muscle

672
00:34:16,800 --> 00:34:20,640
Speaker 1: mass leads to a lower probability of developing gestational diabetes,

673
00:34:20,680 --> 00:34:24,920
Speaker 1: which is the diabetes of pregnancy. Glucos spikes will be

674
00:34:25,000 --> 00:34:27,080
Speaker 1: smaller if you have more muscle to soak up the

675
00:34:27,120 --> 00:34:28,000
Speaker 1: glucos you just ate.

676
00:34:29,000 --> 00:34:32,120
Speaker 2: Yeah, and I'm I'm really excited to talk about your

677
00:34:32,120 --> 00:34:34,920
Speaker 2: book that you recently wrote. So guys, I have it

678
00:34:35,000 --> 00:34:38,440
Speaker 2: right here. It's called Nine Months That Count Forever. How

679
00:34:38,480 --> 00:34:42,600
Speaker 2: your pregnancy diet shapes your baby's future. You recently wrote

680
00:34:42,600 --> 00:34:45,480
Speaker 2: this book. It's very helpful for women that are pregnant,

681
00:34:45,520 --> 00:34:49,480
Speaker 2: including myself. So I want you to break down this

682
00:34:49,600 --> 00:34:52,920
Speaker 2: book for us and the core principles that you wrote about.

683
00:34:53,280 --> 00:34:56,200
Speaker 1: So one thing to know is that in pregnancy there's

684
00:34:56,280 --> 00:34:59,720
Speaker 1: a huge gap between what science knows and what parents

685
00:34:59,760 --> 00:35:03,000
Speaker 1: are actually told. And I experienced this firsthand. I was like,

686
00:35:03,239 --> 00:35:06,600
Speaker 1: why is this not being discussed? So this book has

687
00:35:06,640 --> 00:35:11,960
Speaker 1: four simple pillars that if you apply them during pregnancy,

688
00:35:12,040 --> 00:35:13,920
Speaker 1: you're going to help your baby develop in a more

689
00:35:13,960 --> 00:35:18,320
Speaker 1: optimal way because when you're pregnant, your diet is actively

690
00:35:18,360 --> 00:35:21,040
Speaker 1: influencing your baby as he or she is developing in

691
00:35:21,080 --> 00:35:23,360
Speaker 1: your uterus, and you have so much more power than

692
00:35:23,400 --> 00:35:27,120
Speaker 1: you've been told. So Number one is glucose. So during

693
00:35:27,160 --> 00:35:29,759
Speaker 1: pregnancy it's important to use the glucose hacks and to

694
00:35:29,840 --> 00:35:34,279
Speaker 1: manage your glucose levels because your baby is connected to

695
00:35:34,320 --> 00:35:37,239
Speaker 1: your bloodstream, so if you have higher glucose levels, your

696
00:35:37,280 --> 00:35:40,440
Speaker 1: baby also has higher glucose levels in the womb, and

697
00:35:40,480 --> 00:35:44,080
Speaker 1: your baby also registers glucose spikes, so you want to

698
00:35:44,120 --> 00:35:46,040
Speaker 1: make sure to be using all the hacks we just

699
00:35:46,080 --> 00:35:48,360
Speaker 1: spoke about so that you can eat the carbs that

700
00:35:48,360 --> 00:35:51,960
Speaker 1: you like during pregnancy with smaller spikes, because with bigger spikes,

701
00:35:51,960 --> 00:35:54,920
Speaker 1: your baby is also feeling the inflammation and the faster

702
00:35:55,040 --> 00:35:58,360
Speaker 1: aging and the fat mass, so that's really important. Second

703
00:35:58,360 --> 00:36:02,440
Speaker 1: one is coling. Okay, Colin is amazing. Colin forms your

704
00:36:02,440 --> 00:36:06,279
Speaker 1: baby's brain and your baby's brain cells, and most of

705
00:36:06,360 --> 00:36:09,720
Speaker 1: us don't eat enough colin during pregnancy. Colin is found

706
00:36:09,800 --> 00:36:14,120
Speaker 1: in eggs, in animal foods like chicken, salmon meat, and

707
00:36:14,200 --> 00:36:16,880
Speaker 1: also in some plant foods, but really the animal foods

708
00:36:16,920 --> 00:36:20,520
Speaker 1: are the best sauce. And ninety percent of pregnant moms

709
00:36:20,520 --> 00:36:23,520
Speaker 1: today are eating a diet that is not giving them

710
00:36:23,719 --> 00:36:27,880
Speaker 1: enough coalin ninety percent of moms during pregnancy, So what

711
00:36:27,920 --> 00:36:29,839
Speaker 1: do you want to do? The easiest way to get

712
00:36:29,960 --> 00:36:32,799
Speaker 1: enough colin is to eat four eggs a day that

713
00:36:32,880 --> 00:36:35,239
Speaker 1: gives you all the colin that your baby needs for

714
00:36:35,320 --> 00:36:38,719
Speaker 1: optimal brain development. You can also take colin supplements if

715
00:36:38,760 --> 00:36:40,960
Speaker 1: you don't have eggs, and then if you make sure

716
00:36:41,000 --> 00:36:43,680
Speaker 1: to have a good animal protein source at every meal,

717
00:36:44,040 --> 00:36:46,279
Speaker 1: you're probably going to reach that. But honestly, eggs are

718
00:36:46,520 --> 00:36:49,959
Speaker 1: super food during pregnancy. So I had so many freakin eggs.

719
00:36:49,960 --> 00:36:52,399
Speaker 1: I probably had like a thousand eggs over the nine

720
00:36:52,400 --> 00:36:55,160
Speaker 1: months of pregnancy because I really want to get enough colin.

721
00:36:55,640 --> 00:36:59,359
Speaker 1: So colin is really key and important. For example, there's

722
00:36:59,440 --> 00:37:02,400
Speaker 1: some scientific studies that have been done where moms are

723
00:37:02,440 --> 00:37:06,080
Speaker 1: given a coalin supplement during pregnancy and some moms are

724
00:37:06,080 --> 00:37:09,319
Speaker 1: given double the coaling supplement, and they find that in

725
00:37:09,360 --> 00:37:12,759
Speaker 1: the moms that had the most coaling, the baby in

726
00:37:12,840 --> 00:37:16,280
Speaker 1: the first year of age had a faster reaction time

727
00:37:16,520 --> 00:37:18,440
Speaker 1: when he was put in front of a test on

728
00:37:18,480 --> 00:37:22,040
Speaker 1: a computer, a standardized test that measures reaction time because

729
00:37:22,160 --> 00:37:24,920
Speaker 1: that's linked to adult IQ. So they saw that in

730
00:37:24,960 --> 00:37:28,600
Speaker 1: the moms that had the most colin supplementation, the babies

731
00:37:28,640 --> 00:37:31,360
Speaker 1: had a ten percent faster reaction time to this test

732
00:37:31,880 --> 00:37:34,360
Speaker 1: after birth in their first year of life. So the

733
00:37:34,400 --> 00:37:37,720
Speaker 1: amount of coaling you eat will directly impact your baby's

734
00:37:37,719 --> 00:37:39,759
Speaker 1: brain development, and we want to make sure we give

735
00:37:39,800 --> 00:37:42,120
Speaker 1: our baby as much coaling as possible in the womb.

736
00:37:42,640 --> 00:37:45,640
Speaker 2: So even if it's something that you're not eating, could

737
00:37:45,719 --> 00:37:48,600
Speaker 2: you can take a supplement like like a pill, kind

738
00:37:48,600 --> 00:37:50,680
Speaker 2: of like you take an iron supplement or your prenatal

739
00:37:50,680 --> 00:37:51,000
Speaker 2: every day.

740
00:37:51,080 --> 00:37:53,359
Speaker 1: Yeah, absolutely so in the book, I explained exactly what

741
00:37:53,360 --> 00:37:56,080
Speaker 1: supplements to look for, But you can take a colin

742
00:37:56,160 --> 00:38:00,520
Speaker 1: supplement for sure. Now colling from food and that's the

743
00:38:00,520 --> 00:38:02,960
Speaker 1: same as everything will be better absorbed by your body

744
00:38:03,000 --> 00:38:05,839
Speaker 1: than colin from supplements. So I really recommend the four

745
00:38:05,920 --> 00:38:08,520
Speaker 1: eggs or just making sure you're having animal protein at

746
00:38:08,520 --> 00:38:12,320
Speaker 1: every meal to make sure that you're giving your baby

747
00:38:12,320 --> 00:38:15,000
Speaker 1: the colin that he needs. Because again, ninety percent of

748
00:38:15,040 --> 00:38:18,040
Speaker 1: moms without this being their fault, just as a result

749
00:38:18,080 --> 00:38:20,560
Speaker 1: of the food environment we live in. Ninety percent of

750
00:38:20,600 --> 00:38:22,879
Speaker 1: moms have a diet that is not giving them enough

751
00:38:22,880 --> 00:38:26,520
Speaker 1: colin during pregnancy. And this is something that for example,

752
00:38:26,600 --> 00:38:30,000
Speaker 1: the American Association of Pediatrics has called, you know, an emergency,

753
00:38:30,000 --> 00:38:32,880
Speaker 1: but nobody talks about it. So we really really have

754
00:38:32,960 --> 00:38:36,000
Speaker 1: to make this information more widely known. So that's the

755
00:38:36,000 --> 00:38:39,280
Speaker 1: first two ones. So glucose hacks colin. Then we have protein.

756
00:38:39,920 --> 00:38:43,279
Speaker 1: So when your baby's born, if you exclude water, your

757
00:38:43,280 --> 00:38:46,920
Speaker 1: baby is fifty percent protein. Protein is not just muscles.

758
00:38:47,239 --> 00:38:51,480
Speaker 1: Protein is skin, immune system, organs, all sorts of tissues,

759
00:38:51,520 --> 00:38:54,000
Speaker 1: not just muscle. And so you as the mom, when

760
00:38:54,000 --> 00:38:57,239
Speaker 1: you're pregnant, you are giving the protein to your baby

761
00:38:57,320 --> 00:38:59,239
Speaker 1: so that he or she grows. I say he because

762
00:38:59,239 --> 00:39:01,160
Speaker 1: I had a son, so excuse me, but I'll say

763
00:39:01,760 --> 00:39:04,240
Speaker 1: you are giving your baby the protein that he needs

764
00:39:04,320 --> 00:39:06,880
Speaker 1: to your food. And so naturally the amounts of protein

765
00:39:06,880 --> 00:39:09,880
Speaker 1: that you eat needs to increase. So you need to

766
00:39:09,920 --> 00:39:13,800
Speaker 1: have about one point six grams of protein per kilo

767
00:39:13,880 --> 00:39:16,520
Speaker 1: of bodyweight per day in the second and third trimesters.

768
00:39:17,080 --> 00:39:19,080
Speaker 1: For me, that worked out to about one hundred grams

769
00:39:19,120 --> 00:39:21,160
Speaker 1: of protein per day. And so I made sure to

770
00:39:21,239 --> 00:39:23,280
Speaker 1: track it because I wanted to make sure my baby

771
00:39:23,680 --> 00:39:26,760
Speaker 1: had all the protein that he needed, because some animal

772
00:39:26,760 --> 00:39:31,160
Speaker 1: studies show that when moms don't eat enough protein during pregnancy,

773
00:39:31,360 --> 00:39:34,640
Speaker 1: their baby comes out smaller and has this programming in

774
00:39:34,680 --> 00:39:38,279
Speaker 1: them that says, keep your muscles small, don't become too

775
00:39:38,320 --> 00:39:41,080
Speaker 1: big and too muscular, and this setting in the animal

776
00:39:41,120 --> 00:39:44,799
Speaker 1: studies stayed with the baby for life. So when I

777
00:39:44,800 --> 00:39:46,279
Speaker 1: look at some of my friends who have a really

778
00:39:46,320 --> 00:39:48,919
Speaker 1: hard time building muscle, I kind of wonder, and I'm

779
00:39:49,000 --> 00:39:51,440
Speaker 1: kind of in this case, I wonder like, maybe this

780
00:39:51,480 --> 00:39:54,560
Speaker 1: has to do with the mom's protein levels during pregnancy,

781
00:39:54,920 --> 00:39:58,880
Speaker 1: because during pregnancy, your baby is calibrating his body and

782
00:39:59,000 --> 00:40:02,320
Speaker 1: is taking signal and is laying the foundation of metabolism

783
00:40:02,440 --> 00:40:04,560
Speaker 1: and organs. So we want to make sure our baby

784
00:40:04,600 --> 00:40:06,560
Speaker 1: has all the protein that he needs so that he

785
00:40:06,600 --> 00:40:08,600
Speaker 1: feels like he can make as much muscle mass as

786
00:40:08,600 --> 00:40:11,600
Speaker 1: he needs throughout his life. And the last one is

787
00:40:11,640 --> 00:40:15,839
Speaker 1: omega three's. Omega threes are a super important fat. They

788
00:40:15,840 --> 00:40:18,879
Speaker 1: come from algae and fish in the ocean, and they

789
00:40:18,960 --> 00:40:21,960
Speaker 1: also build our baby's brain. And in one study, when

790
00:40:22,000 --> 00:40:25,640
Speaker 1: moms were supplementing with omega three's during pregnancy, their kids

791
00:40:25,640 --> 00:40:29,800
Speaker 1: had a four point increase in IQ at four years old.

792
00:40:29,960 --> 00:40:32,560
Speaker 1: So I had fish two three times a week, and

793
00:40:32,640 --> 00:40:35,240
Speaker 1: I supplemented every day with two grams of omega threes.

794
00:40:35,440 --> 00:40:38,280
Speaker 1: And this is most important in the third trimester of pregnancy,

795
00:40:38,320 --> 00:40:41,520
Speaker 1: which is when most of the brain formation happens. But

796
00:40:41,600 --> 00:40:43,720
Speaker 1: you want to try to get your omega three levels

797
00:40:43,840 --> 00:40:46,719
Speaker 1: up as early as possible because they get stored in

798
00:40:46,719 --> 00:40:50,840
Speaker 1: your body. So to recap glucose hacks for glucose levels

799
00:40:50,920 --> 00:40:53,400
Speaker 1: because also pregnancy you can increase sugar cravings, so the

800
00:40:53,440 --> 00:40:57,040
Speaker 1: hacks are even more helpful then glucose hacks for exit

801
00:40:57,080 --> 00:41:01,000
Speaker 1: day or animal foods or coline supplement for colin enough protein,

802
00:41:01,239 --> 00:41:04,839
Speaker 1: and then omega threes through fish three times a week

803
00:41:05,080 --> 00:41:06,759
Speaker 1: or a supplement. And in the book, I have all

804
00:41:06,760 --> 00:41:09,400
Speaker 1: the details about how you can find the right supplement.

805
00:41:18,960 --> 00:41:23,040
Speaker 2: It's amazing how how we're fueling our body and managing

806
00:41:23,440 --> 00:41:26,640
Speaker 2: our glucose levels and the supplements that we're intaking while

807
00:41:26,640 --> 00:41:29,359
Speaker 2: the babies in utero really does have the long term

808
00:41:29,400 --> 00:41:31,120
Speaker 2: effect on that child's life.

809
00:41:31,239 --> 00:41:35,560
Speaker 1: Yeah, and it's a moment of outsized impact. It's a

810
00:41:35,600 --> 00:41:38,560
Speaker 1: little bit like when you plant a seed in soil.

811
00:41:39,400 --> 00:41:42,360
Speaker 1: The soil that you choose is going to co create

812
00:41:42,920 --> 00:41:46,719
Speaker 1: that trees plan. Right, the seed has a plan. I

813
00:41:46,760 --> 00:41:49,440
Speaker 1: want to be a majestic apple tree, but depending on

814
00:41:49,480 --> 00:41:52,680
Speaker 1: the soil that the seed is in, well, the tree

815
00:41:52,719 --> 00:41:55,200
Speaker 1: is going to adapt and grow bigger or a bit smaller.

816
00:41:55,760 --> 00:41:58,719
Speaker 1: And it's the same thing as the mom. We are,

817
00:41:58,760 --> 00:42:03,360
Speaker 1: in essence are baby's soil and so more information we

818
00:42:03,400 --> 00:42:05,480
Speaker 1: have on what we can do because the food system

819
00:42:05,560 --> 00:42:08,600
Speaker 1: is failing us. The more information we have on how

820
00:42:08,600 --> 00:42:11,160
Speaker 1: we can navigate the food system to give our body

821
00:42:11,320 --> 00:42:15,879
Speaker 1: the very important nutrients, the more chances our baby will

822
00:42:15,880 --> 00:42:18,360
Speaker 1: have to be able to develop as optimality as he wants.

823
00:42:19,200 --> 00:42:20,560
Speaker 1: How are you feeling in your pregnancy.

824
00:42:20,600 --> 00:42:23,080
Speaker 2: What's your diet like my diet has I mean, I

825
00:42:23,080 --> 00:42:25,279
Speaker 2: feel like I'm training harder than I ever had in

826
00:42:25,320 --> 00:42:28,120
Speaker 2: this pregnancy. And when I say training, I don't mean physically,

827
00:42:28,120 --> 00:42:30,760
Speaker 2: but I mean literally what I'm eating and the fuel

828
00:42:30,760 --> 00:42:33,160
Speaker 2: that I'm putting in my body. Like I would say

829
00:42:33,200 --> 00:42:36,359
Speaker 2: typically pre pregnancy. I've always been healthy, but I've never

830
00:42:36,400 --> 00:42:39,759
Speaker 2: been so health conscious, and now I am so health

831
00:42:39,760 --> 00:42:42,120
Speaker 2: conscious because of exactly what you're saying. It's I want

832
00:42:42,160 --> 00:42:45,520
Speaker 2: to make sure I'm giving this baby everything it needs,

833
00:42:45,560 --> 00:42:47,200
Speaker 2: you know, I want to make sure I'm giving it

834
00:42:47,320 --> 00:42:52,200
Speaker 2: enough iron and just everything that you aren't typically as

835
00:42:52,239 --> 00:42:55,880
Speaker 2: focused on pre pregnancy. It's just becomes so much more important.

836
00:42:55,960 --> 00:42:57,880
Speaker 2: So I've heard a lot of women say, you know,

837
00:42:58,000 --> 00:43:01,720
Speaker 2: being pregnant it's the hardest into ten months of their life.

838
00:43:01,800 --> 00:43:05,440
Speaker 2: And that's because you really have to be so so

839
00:43:05,640 --> 00:43:07,920
Speaker 2: focused on what you're putting in your body and how

840
00:43:07,960 --> 00:43:10,279
Speaker 2: you're treating your body. You know, it's like, physically I'm

841
00:43:10,320 --> 00:43:11,160
Speaker 2: doing a lot less.

842
00:43:11,880 --> 00:43:14,400
Speaker 1: Yeah. And then the first trimester, I don't know if

843
00:43:14,400 --> 00:43:17,600
Speaker 1: you were nauseous. I was extremely nauseous, so I couldn't

844
00:43:17,640 --> 00:43:19,680
Speaker 1: do any of these things for the first four months.

845
00:43:19,960 --> 00:43:21,080
Speaker 2: Oh, you couldn't follow the guy.

846
00:43:21,080 --> 00:43:23,440
Speaker 1: I couldn't follow anything that I was doning in the science.

847
00:43:23,520 --> 00:43:25,640
Speaker 1: The first four months were basically just past trees. It

848
00:43:25,680 --> 00:43:28,279
Speaker 1: was awful. That's the only thing I could stomach. So

849
00:43:28,360 --> 00:43:31,120
Speaker 1: the first trimester can be hard, but if you don't

850
00:43:31,160 --> 00:43:33,239
Speaker 1: feel nauseous, it's a great idea to start these things

851
00:43:33,239 --> 00:43:34,160
Speaker 1: as early as possible.

852
00:43:34,760 --> 00:43:37,719
Speaker 2: Yeah, And I feel like also, I have a friend

853
00:43:37,760 --> 00:43:39,320
Speaker 2: who's pregnant at the same time as me, one of

854
00:43:39,360 --> 00:43:42,759
Speaker 2: my best friends, and she was super nauseous actually throughout

855
00:43:42,800 --> 00:43:45,080
Speaker 2: her entire pregnancy. She's nearing the end and she's still

856
00:43:45,120 --> 00:43:48,359
Speaker 2: really nauseous. She's sick almost every day, which can happen

857
00:43:48,360 --> 00:43:49,759
Speaker 2: to I think a lot of people say, like, you're

858
00:43:49,760 --> 00:43:52,160
Speaker 2: just nauseous during your first trimester, which think of that

859
00:43:52,239 --> 00:43:55,000
Speaker 2: as a blessing, because some people really are nauseous all

860
00:43:55,040 --> 00:43:58,840
Speaker 2: the way through. And what she constantly says is, you know,

861
00:43:58,840 --> 00:44:00,960
Speaker 2: I'm putting the right fuel in my body to an extent,

862
00:44:01,000 --> 00:44:02,840
Speaker 2: because she has to eat a little bit more bland

863
00:44:02,920 --> 00:44:05,760
Speaker 2: due to the nausea. But what she gets so upset

864
00:44:05,760 --> 00:44:10,080
Speaker 2: about is feeling like she's not fueling her body enough

865
00:44:10,160 --> 00:44:12,359
Speaker 2: for the baby. And I think it's also important to

866
00:44:12,360 --> 00:44:15,319
Speaker 2: remember that babies are like parasitic and they take from

867
00:44:15,400 --> 00:44:18,759
Speaker 2: you what they need, but smith you really.

868
00:44:18,640 --> 00:44:21,279
Speaker 1: Yeah, your baby will not take what he needs. Your

869
00:44:21,320 --> 00:44:24,799
Speaker 1: baby will take what he can. So if there's not

870
00:44:25,040 --> 00:44:27,279
Speaker 1: enough colling your OMEGA three's, your baby will not be

871
00:44:27,360 --> 00:44:29,000
Speaker 1: able to get all the amount that he needs. And

872
00:44:29,040 --> 00:44:32,439
Speaker 1: that's one of the biggest myths. So your baby will

873
00:44:32,440 --> 00:44:35,320
Speaker 1: take some stuff, you know, but with a certain limit.

874
00:44:35,680 --> 00:44:38,440
Speaker 1: So your nature will always prioritize the mom at the

875
00:44:38,520 --> 00:44:40,160
Speaker 1: end of the day, so your baby will not be

876
00:44:40,200 --> 00:44:42,719
Speaker 1: able to take all of your cooling reserves, all of

877
00:44:42,719 --> 00:44:45,160
Speaker 1: your OMGA three reserves, or all of your protein reserves.

878
00:44:45,600 --> 00:44:48,120
Speaker 1: Babies are extremely resilient and your baby will be fine,

879
00:44:48,520 --> 00:44:51,520
Speaker 1: but that last little bit of optimization will not happen

880
00:44:51,600 --> 00:44:54,319
Speaker 1: if you're not able to give and to have in

881
00:44:54,320 --> 00:44:55,799
Speaker 1: your diet all the stuff that you need. And this

882
00:44:55,880 --> 00:44:58,319
Speaker 1: is not the mom's fault. It's just a consequence of

883
00:44:58,360 --> 00:45:01,960
Speaker 1: the fact that we're eating food that is very poor nutrition.

884
00:45:02,080 --> 00:45:04,520
Speaker 1: We don't eat organ meats anymore, we eat processed foods,

885
00:45:04,560 --> 00:45:07,080
Speaker 1: we eat sugar, et cetera. And in some cases you're

886
00:45:07,160 --> 00:45:08,719
Speaker 1: nauseous the whole the way through, and in that case

887
00:45:08,760 --> 00:45:10,799
Speaker 1: you just have to do the best you can. You know,

888
00:45:11,120 --> 00:45:13,960
Speaker 1: babies are resilient. I was born to mom who basically

889
00:45:14,000 --> 00:45:16,400
Speaker 1: only eats sugar in her whole pregnancy. And I'm fine.

890
00:45:16,600 --> 00:45:19,200
Speaker 1: But when we have information and when we can act

891
00:45:19,200 --> 00:45:20,560
Speaker 1: on it, why not.

892
00:45:21,160 --> 00:45:23,800
Speaker 2: Yeah, It's like, why not give you that child the

893
00:45:24,840 --> 00:45:27,719
Speaker 2: best possible nutrients you can, knowing what we know now.

894
00:45:27,840 --> 00:45:30,000
Speaker 1: Yeah, but it's a lot of pressure. It's a lot

895
00:45:30,000 --> 00:45:32,080
Speaker 1: of pressure, for sure, and I hope this can help

896
00:45:32,080 --> 00:45:34,000
Speaker 1: people navigate the pressure easily.

897
00:45:33,640 --> 00:45:36,799
Speaker 2: And for our men listening, listen up, because you need

898
00:45:36,840 --> 00:45:40,000
Speaker 2: to make sure your wife, if your partner is pregnant,

899
00:45:40,360 --> 00:45:41,560
Speaker 2: is fueling her body. Right.

900
00:45:41,680 --> 00:45:44,120
Speaker 1: Yeah, read this book and be in charge of all

901
00:45:44,120 --> 00:45:45,920
Speaker 1: the cooking and the grocery shopping. This is not the

902
00:45:46,000 --> 00:45:49,960
Speaker 1: female's fault. If you're a man, read the book and

903
00:45:50,120 --> 00:45:52,440
Speaker 1: do all the shopping, do all the cooking so that

904
00:45:52,560 --> 00:45:54,800
Speaker 1: your partner has all the food that she needs. Because

905
00:45:55,000 --> 00:45:58,839
Speaker 1: you know, babies develop in the bodies of women. But

906
00:45:59,719 --> 00:46:02,839
Speaker 1: it's our entire society that needs to be in charge

907
00:46:02,880 --> 00:46:05,839
Speaker 1: of making sure women have access to their right foods well.

908
00:46:05,920 --> 00:46:09,080
Speaker 2: Isn't it also true that mourning sickness or is this myth?

909
00:46:09,520 --> 00:46:13,359
Speaker 2: Mourning sickness and nauseen pregnancy can also often come as

910
00:46:13,360 --> 00:46:16,479
Speaker 2: a byproduct of the male sperm and what they're putting

911
00:46:16,520 --> 00:46:17,160
Speaker 2: in their body.

912
00:46:18,680 --> 00:46:22,240
Speaker 1: I have not found conclusive evidence about this. It seems

913
00:46:22,280 --> 00:46:26,239
Speaker 1: that morning sickness is more related to hormones that the

914
00:46:26,280 --> 00:46:30,680
Speaker 1: pluscenta itself is producing and the embryo itself is producing.

915
00:46:30,800 --> 00:46:33,960
Speaker 1: I haven't seen any evidence that says it's the guy's fault. No,

916
00:46:34,440 --> 00:46:37,120
Speaker 1: but if you have any studies about this, please send

917
00:46:37,160 --> 00:46:37,520
Speaker 1: them my way.

918
00:46:37,560 --> 00:46:39,759
Speaker 2: I would love to see, But regardless, it's important for

919
00:46:39,880 --> 00:46:42,200
Speaker 2: men and women making sure you're feeling your body right

920
00:46:42,480 --> 00:46:45,799
Speaker 2: and you know, coming off of pregnancy. Like I think

921
00:46:45,800 --> 00:46:48,040
Speaker 2: one of the things that has fundamentally shifted for me

922
00:46:48,200 --> 00:46:51,520
Speaker 2: in this pregnancy. While I really have been eating super healthy,

923
00:46:52,360 --> 00:46:57,080
Speaker 2: training my body physically the right way gently, and just

924
00:46:57,160 --> 00:46:59,839
Speaker 2: kind of doing everything as right as I possibly can,

925
00:46:59,880 --> 00:47:03,120
Speaker 2: I've been doing so much research and for me, it's

926
00:47:03,200 --> 00:47:06,200
Speaker 2: now going to extend, Like what I'm doing now isn't

927
00:47:06,200 --> 00:47:08,600
Speaker 2: going to change post pregnancy, you know, because I want

928
00:47:08,600 --> 00:47:10,799
Speaker 2: to have more babies, you know, obviously, like we want

929
00:47:10,800 --> 00:47:14,600
Speaker 2: to grow our family, and I've just found it to

930
00:47:14,680 --> 00:47:17,000
Speaker 2: be so important to kind of be training for life

931
00:47:17,000 --> 00:47:19,840
Speaker 2: and using this pregnancy as a really good way to

932
00:47:20,239 --> 00:47:25,080
Speaker 2: introduce these habits because I do have PCOS, and PCOS

933
00:47:25,160 --> 00:47:29,840
Speaker 2: is a common commonly coincides with some infertility issues. So

934
00:47:29,880 --> 00:47:32,759
Speaker 2: I'm curious, like, you know, what are your thoughts on

935
00:47:32,960 --> 00:47:37,360
Speaker 2: pcos at infertility and how they relate to glucose spikes

936
00:47:37,360 --> 00:47:38,480
Speaker 2: and glucose management.

937
00:47:38,520 --> 00:47:41,359
Speaker 1: So PCOS is one of the leading causes of infertility

938
00:47:41,400 --> 00:47:44,040
Speaker 1: and females and PCOS. I mean, I'm sure you know

939
00:47:44,080 --> 00:47:46,520
Speaker 1: this by hard, but it's a it's an umbrella term

940
00:47:46,840 --> 00:47:51,280
Speaker 1: that relates to many different symptoms, and so the symptoms

941
00:47:51,280 --> 00:47:55,839
Speaker 1: that fall into the PCOS umbrella are missed periods, lack

942
00:47:55,880 --> 00:47:59,920
Speaker 1: of ovulation, acne, losing hair on your head, having high distoster.

943
00:48:01,000 --> 00:48:02,839
Speaker 2: I have every single one of those, by the way, guys,

944
00:48:02,880 --> 00:48:03,200
Speaker 2: there you.

945
00:48:03,200 --> 00:48:07,080
Speaker 1: Go, so post your child. But these are the symptoms

946
00:48:07,640 --> 00:48:10,800
Speaker 1: of something else going on within and in seventy percent

947
00:48:10,840 --> 00:48:14,680
Speaker 1: of PCOS cases, you also see high insulin levels. Do

948
00:48:14,719 --> 00:48:16,399
Speaker 1: you know if you have high insulin level? I think

949
00:48:16,440 --> 00:48:20,120
Speaker 1: I do, okay. So that means that the high insulin

950
00:48:20,200 --> 00:48:24,799
Speaker 1: levels are then impacting downstream hormones and likely leading to

951
00:48:24,840 --> 00:48:27,759
Speaker 1: those symptoms. So it's the high insulin that we have

952
00:48:27,840 --> 00:48:29,560
Speaker 1: to take care of. So why does want to have

953
00:48:29,640 --> 00:48:33,560
Speaker 1: high insulin levels. Insulin is a hormone in charge of

954
00:48:33,600 --> 00:48:37,439
Speaker 1: reducing glucospikes, So when you have a lot of glucospikes,

955
00:48:37,480 --> 00:48:40,240
Speaker 1: you have a lot of insulin present. If you reduce

956
00:48:40,239 --> 00:48:44,160
Speaker 1: your glucose spikes, your insulin levels will reduce, which means

957
00:48:44,200 --> 00:48:47,799
Speaker 1: your testosterone will lower, which means normally the symptoms will

958
00:48:47,840 --> 00:48:53,120
Speaker 1: then disappear. So PCOS is something that you can completely clear,

959
00:48:53,360 --> 00:48:55,680
Speaker 1: like once you have no longer the high testosterone and

960
00:48:55,719 --> 00:48:59,239
Speaker 1: those symptoms, you don't have PCOS anymore because it's a

961
00:48:59,320 --> 00:49:03,480
Speaker 1: symptom driven condition, So it could be interesting. I'm not

962
00:49:03,520 --> 00:49:05,080
Speaker 1: sure what you've done so far, but like if you

963
00:49:05,120 --> 00:49:07,000
Speaker 1: were a stello, when you look at your glucose levels,

964
00:49:07,200 --> 00:49:09,080
Speaker 1: you might be able to see that some of the

965
00:49:09,080 --> 00:49:11,839
Speaker 1: foods that you're eating are actually causing lots and lots

966
00:49:11,880 --> 00:49:13,560
Speaker 1: of spikes, which could be one of the reasons you

967
00:49:13,560 --> 00:49:15,799
Speaker 1: have high insulin, which could then be leading to the

968
00:49:15,800 --> 00:49:18,759
Speaker 1: downstream PCOS. And that's why I've seen a lot of

969
00:49:19,040 --> 00:49:22,160
Speaker 1: readers of mine females who have pcos you want to

970
00:49:22,160 --> 00:49:24,200
Speaker 1: have a baby, They're like, I'm not overdating anymore. What

971
00:49:24,239 --> 00:49:25,959
Speaker 1: am I supposed to do? So they're about to start

972
00:49:25,960 --> 00:49:30,000
Speaker 1: IVF and then they reduce their glucose spikes which reduces insulin,

973
00:49:30,040 --> 00:49:33,319
Speaker 1: and boom they get their period back. So it's very

974
00:49:33,320 --> 00:49:36,000
Speaker 1: important if you have pcos to look at insulin and glucose.

975
00:49:36,040 --> 00:49:38,360
Speaker 1: You can ask a doctor to do a fasting insulin

976
00:49:38,400 --> 00:49:41,160
Speaker 1: test and a fasting glucose test, and I talk about

977
00:49:41,160 --> 00:49:43,279
Speaker 1: this in the book, like how to then take that

978
00:49:43,320 --> 00:49:45,920
Speaker 1: to figure out where you're at and this will give

979
00:49:45,960 --> 00:49:48,640
Speaker 1: your information on whether the PCOS is being driven by

980
00:49:48,719 --> 00:49:51,279
Speaker 1: high insulin, in which case, lower your glucose spikes as

981
00:49:51,320 --> 00:49:51,920
Speaker 1: the first step.

982
00:49:52,880 --> 00:49:56,520
Speaker 2: And about one in ten women of child's bearing age

983
00:49:56,600 --> 00:49:59,640
Speaker 2: are thought to have PCOS, So this is a really

984
00:49:59,640 --> 00:50:00,640
Speaker 2: common issue.

985
00:50:00,760 --> 00:50:03,839
Speaker 1: It is a common issue, but it's more common now

986
00:50:03,880 --> 00:50:06,240
Speaker 1: than it used to be because it's often driven by

987
00:50:06,440 --> 00:50:09,160
Speaker 1: these glucose and insulin problems that come from the food

988
00:50:09,160 --> 00:50:12,120
Speaker 1: that we eat and the lifestyles that we eat.

989
00:50:13,560 --> 00:50:16,120
Speaker 2: Yeah, so these are you know, and I do see

990
00:50:16,160 --> 00:50:17,839
Speaker 2: a lot on that, Like when I was going through

991
00:50:17,840 --> 00:50:20,440
Speaker 2: my conception journey and we were thinking about, you know,

992
00:50:20,480 --> 00:50:23,520
Speaker 2: trying to get pregnant, and luckily we got pregnant very quickly.

993
00:50:23,840 --> 00:50:25,719
Speaker 2: So I think that's also a misconception. Is a lot

994
00:50:25,719 --> 00:50:28,319
Speaker 2: of people think, you know, if they have PCOS, they

995
00:50:28,760 --> 00:50:30,719
Speaker 2: you know, it's going to be hard for them to

996
00:50:30,719 --> 00:50:33,800
Speaker 2: get pregnant. I didn't have that experience. I don't know

997
00:50:33,840 --> 00:50:36,080
Speaker 2: about future babies. I'm sure there will be times where

998
00:50:36,120 --> 00:50:39,680
Speaker 2: it's going to be harder for me. But it is

999
00:50:40,080 --> 00:50:43,640
Speaker 2: nice knowing that there are ways you can fuel your

1000
00:50:43,680 --> 00:50:47,000
Speaker 2: body to reverse PCOS. And it's so rarely talked about

1001
00:50:47,080 --> 00:50:49,880
Speaker 2: because I feel like doctors constantly put us on different

1002
00:50:49,920 --> 00:50:51,000
Speaker 2: medications for.

1003
00:50:50,880 --> 00:50:54,000
Speaker 1: It, and this just masks the symptoms. So why do

1004
00:50:54,080 --> 00:50:57,200
Speaker 1: people get on the pill when they have pcos Because

1005
00:50:57,239 --> 00:50:59,800
Speaker 1: the pill is female hormones. So if you have pcos,

1006
00:50:59,800 --> 00:51:02,680
Speaker 1: you have high testosterone in your body. So by adding

1007
00:51:02,719 --> 00:51:05,160
Speaker 1: female hormones, you're bringing back the balance a little bit.

1008
00:51:05,200 --> 00:51:08,239
Speaker 1: So the testosterone to female hormones balance is a little

1009
00:51:08,239 --> 00:51:10,200
Speaker 1: bit better. But then if you stop the pill because

1010
00:51:10,200 --> 00:51:12,600
Speaker 1: you want to have a baby, bam, testosterone is again

1011
00:51:13,160 --> 00:51:15,520
Speaker 1: on overdrive and therefore you have those symptoms and you

1012
00:51:15,560 --> 00:51:16,320
Speaker 1: can't get pregnant.

1013
00:51:17,200 --> 00:51:19,440
Speaker 2: Yeah, and I like that it's still so simple. We

1014
00:51:19,560 --> 00:51:21,560
Speaker 2: just go back to our five basic hacks that we

1015
00:51:21,600 --> 00:51:23,400
Speaker 2: talked through in the beginning of this episode, and you

1016
00:51:23,440 --> 00:51:25,239
Speaker 2: start implementing those immediately.

1017
00:51:25,320 --> 00:51:28,600
Speaker 1: Yeah. And my first book called Glucose Revolution goes through

1018
00:51:28,640 --> 00:51:31,279
Speaker 1: all of these hacks, talks about pcos also, and it

1019
00:51:31,280 --> 00:51:33,000
Speaker 1: can be a really good guide if you want to

1020
00:51:33,040 --> 00:51:36,440
Speaker 1: get onto the steady glucose journey.

1021
00:51:36,600 --> 00:51:45,320
Speaker 2: So ozempic ozempic is a medication that treats basically diabet

1022
00:51:45,360 --> 00:51:49,520
Speaker 2: these patients, right, So I'm curious what is your viewpoint

1023
00:51:49,600 --> 00:51:54,000
Speaker 2: on ozempic as somebody that does sort of operate in

1024
00:51:54,080 --> 00:51:57,480
Speaker 2: this space of managing levels that are similar to what

1025
00:51:57,480 --> 00:51:58,920
Speaker 2: a GLP one helps with.

1026
00:51:59,680 --> 00:52:06,160
Speaker 1: Yeah, I mean two things, like they DELP one medication

1027
00:52:06,239 --> 00:52:09,480
Speaker 1: has been very helpful for a lot of people. But ultimately,

1028
00:52:10,000 --> 00:52:12,919
Speaker 1: what is really going on if we zoom out, we're

1029
00:52:12,960 --> 00:52:16,880
Speaker 1: talking about a drug that reduces appetite, and this is

1030
00:52:16,920 --> 00:52:19,760
Speaker 1: helping people because the food around them is so toxic

1031
00:52:20,080 --> 00:52:23,160
Speaker 1: that by eating less they get healthier. It's a little

1032
00:52:23,160 --> 00:52:28,480
Speaker 1: bit like if the tap water was toxic and instead

1033
00:52:28,480 --> 00:52:32,080
Speaker 1: of fixing the tapwater, we gave people a drug them

1034
00:52:32,200 --> 00:52:35,960
Speaker 1: make them less thirsty. That's kind of what's going on here.

1035
00:52:36,239 --> 00:52:38,799
Speaker 1: So the problem is the food system that we live in.

1036
00:52:39,920 --> 00:52:45,279
Speaker 1: This is helping people navigate the food industry, but it's

1037
00:52:45,320 --> 00:52:49,560
Speaker 1: not solving the underlying issue. And in fact, people don't

1038
00:52:49,560 --> 00:52:53,640
Speaker 1: have a GLP one deficiency. That's not what we're fixing here.

1039
00:52:54,400 --> 00:52:56,640
Speaker 1: So what's going on is that when people stop the

1040
00:52:56,640 --> 00:52:59,120
Speaker 1: GLP one drugs, they often gain all the way back,

1041
00:52:59,320 --> 00:53:01,440
Speaker 1: and when they're all on the drug, if they're not

1042
00:53:01,520 --> 00:53:03,200
Speaker 1: eating enough protein, they're going to be losing a lot

1043
00:53:03,239 --> 00:53:06,080
Speaker 1: of muscle mass. So if you're on nozembic or any

1044
00:53:06,120 --> 00:53:08,319
Speaker 1: all of the other ones, it's really important to eat

1045
00:53:08,440 --> 00:53:10,960
Speaker 1: enough protein to maintain your muscle mass so that you

1046
00:53:11,000 --> 00:53:13,440
Speaker 1: don't end up in a situation with lower muscle mass

1047
00:53:13,480 --> 00:53:13,960
Speaker 1: at the end.

1048
00:53:14,280 --> 00:53:16,399
Speaker 2: Yeah, it's really important, and I feel like you see

1049
00:53:16,440 --> 00:53:19,040
Speaker 2: in all the ads for these medications, but the most

1050
00:53:19,040 --> 00:53:23,360
Speaker 2: important thing really is to if you're taking one of

1051
00:53:23,360 --> 00:53:26,560
Speaker 2: these medications, compliment it with healthy lifestyle changes. Yeah.

1052
00:53:26,560 --> 00:53:29,000
Speaker 1: Absolutely, and a high protein one hundred grams a day

1053
00:53:29,080 --> 00:53:32,000
Speaker 1: is a good goal and weightlifting if you can.

1054
00:53:32,320 --> 00:53:36,640
Speaker 2: Yeah. Is there a correlation between Alzheimer's and metabolic health.

1055
00:53:36,960 --> 00:53:39,920
Speaker 1: Yes, so having high glucose levels in your midlife, in

1056
00:53:39,920 --> 00:53:42,759
Speaker 1: your thirties and your forties is associated with the higher

1057
00:53:42,840 --> 00:53:46,720
Speaker 1: risk of Alzheimer's disease as you age, and Alzheimer's sometimes

1058
00:53:46,760 --> 00:53:49,880
Speaker 1: is called type three diabetes because what we see in

1059
00:53:49,920 --> 00:53:53,640
Speaker 1: the brains of people with Alzheimer's is high and sulin levels,

1060
00:53:53,760 --> 00:53:58,200
Speaker 1: insulin resistance, and inflammation and glycation, which are things that

1061
00:53:58,280 --> 00:54:01,279
Speaker 1: are consequences of high glucose levels. So it's I mean,

1062
00:54:01,320 --> 00:54:04,279
Speaker 1: it's a complicated disease for sure, but we're starting to

1063
00:54:04,360 --> 00:54:07,719
Speaker 1: understand there are real roots in our duclose levels, our

1064
00:54:07,719 --> 00:54:11,160
Speaker 1: insulin levels, and our metabolic health. So if we want

1065
00:54:11,200 --> 00:54:14,120
Speaker 1: to put all the odds in our favor for healthy

1066
00:54:14,400 --> 00:54:17,319
Speaker 1: brain as we age. Managing ducose levels early in life

1067
00:54:17,400 --> 00:54:18,640
Speaker 1: is a really really good place to.

1068
00:54:18,560 --> 00:54:25,239
Speaker 2: Start, and that prevention just looks like again following the hacks.

1069
00:54:25,280 --> 00:54:26,920
Speaker 1: This is the cool thing about the hacks is that

1070
00:54:27,040 --> 00:54:31,719
Speaker 1: you may come to them for like fertility or exema,

1071
00:54:32,000 --> 00:54:36,799
Speaker 1: or fatigue or cravings, but they have so many benefits

1072
00:54:36,840 --> 00:54:39,320
Speaker 1: on all aspects of your physical and mental health.

1073
00:54:39,400 --> 00:54:44,440
Speaker 2: It's very interesting that it's, you know, like our glucose

1074
00:54:44,520 --> 00:54:48,280
Speaker 2: levels affect all of these other systems in our body connected.

1075
00:54:48,360 --> 00:54:50,920
Speaker 1: Everything is connected. Yeah, Glucose is used by every single

1076
00:54:50,920 --> 00:54:53,799
Speaker 1: one of your cells. It's your body's energy source. Like

1077
00:54:53,880 --> 00:54:59,360
Speaker 1: we're talking about something that underlies your entire life force.

1078
00:55:00,200 --> 00:55:02,520
Speaker 1: When you make sure your cocost levels are in a

1079
00:55:02,560 --> 00:55:05,400
Speaker 1: healthy face, your entire system benefits.

1080
00:55:05,880 --> 00:55:10,759
Speaker 2: What's the biggest misconception that you've heard about glucose.

1081
00:55:11,360 --> 00:55:14,520
Speaker 1: That it only matters if you have diabetes. That's the

1082
00:55:14,560 --> 00:55:18,319
Speaker 1: biggest one. That's the biggest, biggest one, which is not

1083
00:55:18,320 --> 00:55:20,560
Speaker 1: true at all. It matters for all of us at

1084
00:55:20,560 --> 00:55:23,600
Speaker 1: all stages in life, and even kids should have better

1085
00:55:23,640 --> 00:55:26,120
Speaker 1: gree coost levels. You know, if we eat sugar every

1086
00:55:26,160 --> 00:55:29,600
Speaker 1: single morning, as a kid, it's not going to help

1087
00:55:29,640 --> 00:55:32,480
Speaker 1: our brain development. Like, we need to have steady glucose

1088
00:55:32,600 --> 00:55:35,880
Speaker 1: levels even as children to be able to have the

1089
00:55:35,920 --> 00:55:37,120
Speaker 1: healthiest possible brain.

1090
00:55:38,480 --> 00:55:42,680
Speaker 2: I feel like we need Glucose Goddess snacks at the supermarket,

1091
00:55:42,800 --> 00:55:45,000
Speaker 2: like little pairings, like a little shot of vinegar with

1092
00:55:45,040 --> 00:55:48,000
Speaker 2: a side of love it, you know, just like an

1093
00:55:48,040 --> 00:55:49,200
Speaker 2: easy grab and go.

1094
00:55:49,280 --> 00:55:51,040
Speaker 1: Situation love it. That's a good idea.

1095
00:55:51,760 --> 00:55:54,840
Speaker 2: So if you could change one thing about how people

1096
00:55:54,880 --> 00:55:57,600
Speaker 2: think about glucose energy and health overall, what would it be.

1097
00:55:59,040 --> 00:56:03,600
Speaker 1: I would make sure people understand that fruit juice is

1098
00:56:03,600 --> 00:56:07,640
Speaker 1: not a health food. That's a big one. Smoothie if

1099
00:56:07,680 --> 00:56:11,120
Speaker 1: they contain protein and fat are fine, but just fruit

1100
00:56:11,160 --> 00:56:13,440
Speaker 1: smoothies that's a big glucos spike. You don't want that.

1101
00:56:13,600 --> 00:56:16,800
Speaker 2: Everybody listening, You need to go follow Jesse Glucose Goddess

1102
00:56:16,880 --> 00:56:19,840
Speaker 2: on Instagram if you want to learn more about managing

1103
00:56:19,840 --> 00:56:23,920
Speaker 2: your glucose spikes. Also, if you're pregnant, pick up this book.

1104
00:56:24,040 --> 00:56:25,440
Speaker 2: It is going to be your bible.

1105
00:56:25,719 --> 00:56:26,960
Speaker 1: Nine months that count forever.

1106
00:56:27,360 --> 00:56:30,759
Speaker 2: Nine months that count forever. Thank you so much for

1107
00:56:30,760 --> 00:56:37,319
Speaker 2: staying down with you. Thank you guys so much for

1108
00:56:37,360 --> 00:56:41,360
Speaker 2: tuning into today's episode with Glucose Goddess Jesse. If you

1109
00:56:41,440 --> 00:56:44,520
Speaker 2: learn something today, please make sure you hit that follow

1110
00:56:44,600 --> 00:56:47,920
Speaker 2: button on whatever podcast platform you are listening to us

1111
00:56:48,080 --> 00:56:51,279
Speaker 2: on so you never miss an episode and share this

1112
00:56:51,480 --> 00:56:53,920
Speaker 2: conversation with a friend somebody who could maybe learn a

1113
00:56:53,920 --> 00:56:57,279
Speaker 2: little something from it. I appreciate you guys so much,

1114
00:56:57,480 --> 00:57:00,359
Speaker 2: really appreciate you listening today and making it this far

1115
00:57:00,440 --> 00:57:09,480
Speaker 2: in the episode. And I will see you next week. MHM.