Jessie Inchauspé: The One Ingredient That’s Ruining Your Health. 4 Hacks on How to Eat Sugar and Carbs the Right Way and Curb Your Cravings

Episode Transcript
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Speaker 1 (00:00):
There was this pilot's study going on inside the company
I was working at, and they wanted five volunteers to
try on a continuous glucose monitor. I don't have diabetes,
nobody in my family has diabetes. But I raised my
hand because something inside me was telling me this is
going to teach me a lot. Jessie and chose Bay
Glucose Goddess is a French biochemist and author who science

(00:22):
backed glucose hacks have helped over three million people.

Speaker 2 (00:25):
And she's on a mission to turn science into easy
tips for improving your physical and mental health.

Speaker 1 (00:30):
Having these spikes and these drops all day is the
activation of the craving center in your brain and it tells.

Speaker 2 (00:36):
You ready, find a cookie.

Speaker 1 (00:39):
Find a cookie.

Speaker 2 (00:39):
Yeah, I have that voice in my head.

Speaker 1 (00:42):
We can reduce the glucose spike of that meal by
up to seventy five percent. And saying with without changing
the meal, we eat the same quantity, the same foods
just to order can have a huge impact on our
glucose levels. So the correct order to eat your food
and during a meal.

Speaker 2 (00:56):
Is Today's guest is jesse In Shaspe.

Speaker 3 (01:02):
She is on a mission to make science sexy and
she's definitely doing that.

Speaker 2 (01:06):
In this episode, we discuss simple and easy.

Speaker 3 (01:08):
Hacks to eat the food you want without compromising your health,
how to eat your carbs the right way, food labels,
and what to look out for when you're shopping. The
relationship between your diet and common health conditions like infertility, dementia,
and depression. This episode is filled with information we all
need to know. What I loved about this episode was
how easy and inexpensive her tips are but still so effective.

(01:31):
My entire family started following her hacks and it has
made such a difference. I hope this episode helps you
to create better food habits, which then result in better health.

Speaker 1 (01:41):
You have your little cards.

Speaker 2 (01:42):
I'm so of course I do, because there is so
much to speak to you about. Oh my gosh.

Speaker 3 (01:47):
Well, first of all, thank you so much for being
on this podcast you have. I don't think you realize
how obsessed I am with you, and I need to
tone it down during this podcast because it may scare you.
Oh it's fine, but I am so upset and my
family is now so obsessed. So I literally read your
book with both books in two days really over the weekend,
and I could not put it down. I just felt

(02:09):
like it had opened up a whole new world to
eating and living and just having a healthier body and mind.
And it was just incredible. So my sister brought the book,
my dad bought the bog. My sister Binge read your
book in a day as I did, and suddenly her,
her children, my dad, my whole family are following the
Glucose Goddess methods.

Speaker 1 (02:28):
So, girl, thank you.

Speaker 3 (02:29):
They're part of the Glucus Revolution, which, by the way, everyone,
that is the name of your This is first book,
first book, and the second book is the Glucose Goddess
Method and it's no other than Jesse.

Speaker 2 (02:40):
And tell me how you pronounce your last name before
I was Chilsby. That's so beautiful.

Speaker 1 (02:43):
Well, the French way is very good. Thank you, you
got it. Girl.

Speaker 3 (02:47):
Well, first of all, I just want to ask you
because I already know about your entire life, but I
feel like the audience may not. So I feel like
I have to allow you to share your story because
it's incredible and I want the well to know it.
So please, could you tell me how did you come
to create these incredible books?

Speaker 1 (03:04):
Yeah, it's kind of weird to know, you know, you
have your book out now, but it's kind of weird.
When you look at a book and you realize all
the steps that you had to take to actually get
to this, it's wild. So the whole thing started at
the beginning when I was nineteen, big accident, break my back.
Your podcast is called a really good cry, Lots of crying,

(03:25):
terrible surgery, lots of physical pain, lots of mental health
issues afterwards. And so I was nineteen roddy and I
just felt like, Wow, I'm completely broken. My soul is
completely broken. So I had to figure out how to
feel better. You know, I was living in London at
the time. I was studying mathematics, and I just my
whole everything was in shambles. So you know, I put

(03:47):
on my big girl pants and I was like, Okay,
I feel absolutely horrendous, but let me try and figure
out how to feel better. That brought me to study
biochemistry in grad school to understand how the inside of
our body works. It was interesting. I didn't find anything,
No breakthroughs happened that allowed me to feel better. And
then I went on to work in genetics in Silicon
Valley for five years. Super interesting but not helpful. At

(04:10):
all when it comes to mental health. I was like,
my DNA doesn't tell you anything about what you need
to be doing to feel better. And then while I
was there, and I really believe in, you know, the
universe helping us and guiding us, there was this pilot
study going on inside the company I was working at,
and they wanted five volunteers to try on a continuous
glucose monitor. I don't have diabetes, nobody in my family

(04:33):
has diabetes. But I raised my hand because something inside
me was telling me this is going to teach me
a lot. Yeah, And what I found was fascinating. I
found that the days where my glucos levels were like
a roller coaster spike drop, spike drop, spike drop, my
mental health was worse. And the days where my glucos
levels were nice and steady, I felt better. And this

(04:53):
may sound obvious, but to me, you know, eight years
after this surgery, eight years into horrible mental health issues,
I was like, wait a second, did I find something
that could influence my mental health? Did I just start
to understand that my food could impact how I felt?
And so that opened, you know, really wide, these massive

(05:15):
gates into the world of blood sugar and it became
my passion. I was able to start my healing process
through the science that I discovered. And then it became
so clear that this information was too important not to share.
So I started on Instagram where I talked about glucost
levels and here we are five years later, and now

(05:36):
I'm really happy to be able to share this science
with the world because whoever you are, this is so
helpful to your heart.

Speaker 3 (05:41):
Yeah, I mean, it really is. And I would say,
you know, you said it's not obvious. It seems like
something that's obvious, But I would say it's not obvious.
You don't think the majority of the people in the world.
I think unless we're taught it from a really young age,
that how the food that we are eating becomes us,
and it becomes our mind, and it becomes our brain,
and it becomes our heart, and it becomes all of
these parts of our bodies, including how we feel emotionally,

(06:05):
how we feel mentally, how we feel every single day.
It's not broken down to us like that. And I
study nutrition and dietetics. I was a clinical dietitian for
a few years, and I have to say the same thing,
where you know, it's so different knowing looking at it
and reading it as you're wearying. But what's beautiful about
what you've done is you've been through something, you've learnt something,

(06:28):
and then you've.

Speaker 2 (06:28):
Put it into practice.

Speaker 3 (06:29):
And so I think it's really different being someone who
knows research but has lived research and in research.

Speaker 1 (06:36):
Oh yeah, it's like everybody can give you all this
amazing advice in your life, but and so you go
through it, you're not going to be able to really
integrate it. And I know you get it because I
remember in the introduction of your book, you talk about
this how our food becomes us. Our food, you know,
powers us. Our body is our food. It's amazing. And
the rain is the same situation. What you eat impacts

(06:56):
your cravings, your hunger, your energy, the speed of the
signals between your neurons, how much brain fog you feel,
your mental health. It's fascinating it is.

Speaker 3 (07:05):
And you know, I also don't think people have You know,
there maybe lots of people out there who don't even
know what glucose is or will connect it to diabetes,
because that's how I was until I study nutrition. Glucose
was linked to my grandma, who has diabetes or you
know my uncle who has diabetes. It wasn't something that
I would ever have to think.

Speaker 2 (07:24):
About in my life.

Speaker 3 (07:26):
And so would you mind explaining what glucose is and
how it is actually something that impacts us every single
day from the moment we eat to how it affects
our bodies.

Speaker 1 (07:35):
I love this question. So glucose is your body's favorite
source of energy. So right now, if you're listening to us,
dear listeners, the cells in your brain are burning glucose
to make sense of what you're hearing. Okay, if everybody
just squeezes their right hand right now and makes a fist,
the cells in your hand muscles are using glucose to contract, right.

(07:55):
And this goes for your brain, for your liver, for
your toesels, for your ovaries, for your heart, everything. Your
body is burning glucose all the time. And the main
way that we give this incredibly important glucose to our
to our bodies is by eating foods. By eating two
types of foods starches, so that's bread, rice, oats, pasta, potatoes,

(08:18):
and sweet foods. So anything that tastes sweet, from your
amazing chocolate dessert to an apple, okay, and Now you
might think, okay, well I want lots of energy, so
I should give my body lots of glucose, lots of
starches and sugars, right, And actually this is where the
logic breaks down. I love to take the example of

(08:38):
a plant. And you have some really cute plants in
your studio here, and as a plant owner, you know
that your plant needs some water to live. But if
by mistake you know it jowns, it dies. The human
body is the same. Some glucose amazing, bringing on fast, fantastic.

(09:01):
Too much glucose and problems start happening. And during a meal,
when you give too much glucose to your body, your
body experience is what's called egg glucose spike, So a
rapid increase in your glucose levels in your blood. And
this comes with consequences inflammation, mitochondrial fatigue, you're tired, brain fog,

(09:23):
the activation of the craving center in your brain, Your
hunger hormones become completely unbalanced, you might get some skinish shoes,
long term maggat, fertility problems, type of diabetes, et cetera.
So my whole work has been to teach people how
to avoid these spikes, but without giving up the chocolate
dessert that you're going to make for me after this episode. Yeah,

(09:45):
we have it on camera.

Speaker 2 (09:47):
I am making you some chocolate disaster or we're going
to do.

Speaker 1 (09:50):
Or the polenta big that I saw that I really
want to try. So anytime we eat carbs, you know,
carbs are amazing, They're delicious, they're cheap, they're culture. I
don't want to give them up, Like there's no way. Now.

Speaker 3 (10:00):
I grew up, you know, I after reading your book
and also after starting my fitness journey and trying to
live a healthier lifestyle. I grew up in an Indian
house and it was filled with amazing food. I grew
up vegetarian, and there was lentails and beans and pulses always,
you know, a lentil or a pulse on my dish.

(10:21):
There was always that, and that was always our way
of getting protein in our diet. That was probably the
only source that we really had. But as I grew
up and I started learning about the different components of foods,
I realized that, you know, that was actually one of
the questions I was going to ask you, is when
you're thinking about a lentil.

Speaker 1 (10:37):
Or a bean.

Speaker 3 (10:39):
What is the makeup and the breakup of it is
obviously still carbohydrates, but it's also proteins.

Speaker 1 (10:44):
Yes, it's a tough one because lentils pulses, they're actually
thirty percent fiber, thirty percent protein, thirty percent cars. So listen,
I put them actually in the vegetable category. I would yeah,
I would actually eat my lentils first during a meal.
We can get to that happen. They're quite rich in fiber,
you know, they're quite amazing, and they do contain carbs.

(11:05):
But because they have so much fiber and protein in there,
that's going to slow down the breakdown of the carbs.

Speaker 3 (11:12):
That makes all of us Indians very happy, like very happy.
I've been waiting to ask you that question, but I
want to ask you so on a day to day basis,
someone's walking about and they're living their life. I know
you mentioned tiredness, and you mentioned a few of the symptoms,
but what are the main symptoms that a person should
be looking out for, Because you know, we may feel

(11:33):
tired because we haven't had enough sleep. We may feel
a bit lethalgic because we're on the first day of
our period.

Speaker 2 (11:38):
Like there's so many there's so many.

Speaker 3 (11:40):
Different reasons for us feeling certain symptoms, But on a
grander scale, what are the symptoms that someone's walking around saying,
you know what, I think I need to see what
my glucoselves are doing because I'm feeling this, this, and this.

Speaker 1 (11:51):
I would say the most common symptoms are craving something
sweet throughout the day. So it's ten am and you
really want a pastry, or it's four pm and you're like,
I need a COOKI he or a chocolate bar. Or
it's eleven pm and you know that pot of ice
cream in the back of your freezer it's calling your name. Yeah,
So those are sugar cravings, right, And very often the

(12:12):
symptom of having these spikes and these drops all day
is the activation of the craving center in your brain
and it tells you're ready, find a cookie, Find a cookie.

Speaker 2 (12:21):
You have that all the time. I'm like, yeah, I
have that voice in my head totally.

Speaker 1 (12:26):
So that's one of the most common ones. And then
I would say the fatigue. So, of course, you know,
sleep is a factor. Maybe your kid wok you up
in the middle of the night, of course, but nonetheless,
if you feel like your body is just not producing
the energy that it should be. So going to the
grocery store is exhausting, you know, picking up your kids
from school is exhausting. You wake up, you're exhausted. You

(12:49):
don't have energy to really go after any dreams. That
could be because your little mitochondria, the factories inside of
your cells, are tired. And why do they become tired
because of gluco spike? What's weird about mitochondria and all?
This is so fascinating because there's always a nuance there.
Your mitochondria. They want glucose. That's what they burn to
create energy for your body. But if you give them

(13:11):
too much, they actually go on strike. They sort of
they're like too much information, cannot deal, need to go nap.
They're like, you know, too much glucose.

Speaker 2 (13:19):
You know you're overwhorking me. I'm going on holiday exactly.

Speaker 1 (13:23):
And so what happens is that we keep eating carbs,
but our mitochondria are not working. So we're exhausted and
we're like, but I'm giving my body all this energy,
why do I feel so tired? So the cravings and
the tiredness are the first symptoms to usually dissipate once
you start applying the hacks.

Speaker 3 (13:38):
I can totally relate to that. And I, you know,
I think we're so used to thinking of comfort food,
like whenever I'm really hungry. From a young age, I've
had this desire to go towards bread, like bread has
always been my and I would think, Okay, I'm just
gonna have a quick piece of bread and I'm gonna
feel great and I'm gonna feel fine. And sometimes I
have it with nothing on it, just the piece of bread,
because bread is that good.

Speaker 1 (13:58):
It's so good.

Speaker 3 (13:59):
But I would always suffer with these cups and downs
of Okay, So I'd eat the bread and I'd feel
really grateful, like an hour, and then I'd feel really
hungry straight away. So then i'd have to keep eating,
but I keep feeling myself just on carbohydrates and you're
on a big satiated either. I was always still hungry,
like over and over again. I know you speak about
that in your book where it's almost like this vicious

(14:20):
cycle that you go see.

Speaker 1 (14:22):
So if you're somebody who needs to snack every two hours,
you know that's a sign that you're on a Glugos
roller coaster. So you eat carbs, naked carbs, and we
can get to that in a sect like the bread.
You know, use spike because bread turns into glucose, So
glucose spike. Then crash ninety minutes later, craving center activate
hunger hormones all over the place. You're hungry again, so
you look for carbs again, and the cycle continues. And

(14:44):
it gets even worse if you're somebody who craves sweet foods,
because the sweet taste actually releases dopamine in your brain,
and dopamine is the pleasure hormone. It makes you literally
feel better. You know, when you're after a breakup, you
reach for the chocolate ice cream. You know why because
it's dopamine. It's a part of dopamine because you feel
like crap. So we're always craving for this dopamine hit

(15:07):
from sweet foods because a lot of us just don't
feel that good throughout the day. The problem is bam,
other glucospike and bam, you crash again and the cycle continues.

Speaker 3 (15:16):
I always wonder whether if as children, because obviously we
must learn that pattern from a young age, right where
if we weren't having those things from a young age
and we were, you know, following some of the rules
that you're speaking about in your book. Like my sister's
now practicing it with her children, by the way, And
what's beautiful is she's always been really conscious about how
she feeds her children. And I've noticed, for example, with them,

(15:38):
they get really excited about a plate of crude taste.

Speaker 2 (15:41):
Like they'll get really.

Speaker 3 (15:42):
Excited about celery and cucumbers and cherry tomatoes, and they're
so happy with that, and that is their excitement. And
can I have that with some hummus or you know whatever,
They'll be really happy about that. But I think as
soon as you end up introducing sugar for some reason,
it's like this extreme pole we have towards it, and
once you've had it, you just cannot you can't forget it.

Speaker 1 (16:04):
It's a very strong drug. And it's because that wiring
of sweet taste to dopamine that's been there for hundreds
of thousands of years because evolutionarily it made sense because
back in the day hunter gatherer days, if we found
all of a sudden a bunch of juicy oranges, well
we should eat those as quickly as we could to
store the energy. Right, because something sweets cannot be bad

(16:26):
for you. Nothing is poisonous and sweet and sweet taste
usually you know, tells you there's going to be a
lot of calories in here. So back in the day,
it made a lot of sense for us to gorge
on sweet stuff whenever we could find them twice a year. Wow.
But today, well, it's not good for us anymore because
sweet foods are everywhere, and they're cheap, and they're at
the corner store, at the gas station, at school.

Speaker 3 (16:47):
It's like who and they're in all the things that
you don't even realize that's the problem. And I want
to go onto that in a bit. But I really
want everyone to know about your hacks, because those hacks
what I love. By everyone, you just read the book
because you're going to be obsessed. But what I love
about it is they're so simple. Me and my sister
were talking about that yesterday. She was like, I just
love it because I didn't have to get anything. I

(17:08):
already had the things I needed in my house. It
wasn't even that I had to change what I was eating.
I just had to figure out a few bits here.

Speaker 2 (17:15):
And there, and I feel so much better.

Speaker 1 (17:17):
And it's free.

Speaker 2 (17:18):
Yes, exactly.

Speaker 1 (17:19):
It's so easy.

Speaker 3 (17:20):
I want to go through hack by hack because I
think they're just phenomenal. So the first one I want
to talk about is the order of the foods. Yes,
so walk us through. Okay, how should we be eating
our foods?

Speaker 1 (17:31):
Okay, So there's this amazing study that shows us that
if we eat the elements of our meal in a
specific order, we can reduce the glucose bike of that
meal by up to seventy five percent insane without changing
the meal. Like we eat the same quantity the same foods,
just the order can have a huge impact on our
glucose levels. So the correct order to eat your food

(17:52):
and during a meal for glucose levels is veggies first,
then proteins and fats, then starches and sugars. So why
this order, Well, because veggies first. Veggies contain fiber. Fiber,
she's like my superwoman, Like I love her. She is
just the bomb. So fiber. When we eat some at
the beginning of a meal, she's got time to go

(18:14):
and coat our upper intestine and make like a protective shield,
sort of gooey, protective, sexy mesh. We love it. And
that mesh then slows down. How quickly. Glucose molecules will
make their way from your stomach to your intestine and
to your bloodstream. So any starches of sugars during the
rest of the meal, like some pasta and some cookies,

(18:35):
they're not going to create as big as a spike.
You still eat them, but there will be less impact
on your health, less creation of a cravings cycle, less inflammation, etc.
The proteins in fat second is also because proteins and
fats when we eat them before carbs, are going to
slow down digestion, so you'll feel fuller for longer, and
then the carbs at the end because you've prepared, You've

(18:57):
coated with the ferverus mesh. There's stuff on your bell
and when you eat the carbs, they're going to arrive
more slowly.

Speaker 3 (19:03):
Only you can make fiber sounds so sexy And can
I say during you all want Jesse to do some
sort of sleep meditation with her voice because I could
fall asleep to your You can just talk about five us.

Speaker 2 (19:17):
I'd be nodding off us.

Speaker 1 (19:18):
It's amazing. Yeah, yeah, okay, I'll do that.

Speaker 2 (19:20):
Okay, you have to just give me a next project.

Speaker 3 (19:22):
Okay, So question on that what if you are doing
a one pot meal, because you know all of us
we're cooking fast. Everyone wants a thirty minute meal. They
want all of their goodness in one part, less dishes.

Speaker 2 (19:34):
What's that? What do we do with that? How does
that work?

Speaker 1 (19:36):
Well? In that case, I would recommend going to hack
number two, which is having a vegetable starter. So you
know this order of eating, that's the as we were
talking about earlier, that's the scientific theory. It's quite strict, right,
But how do we apply this to our lives in
an easy way? Well, I recommend actually focusing just on
the veggies first part, because that's where most of the

(19:57):
power lies and that's much easier. So if you're having
on one part and dish, if you're having a sandwich, whatever,
have your meal, but before you eat it, have a
vegetable starter and listen. It can be five cherry tomatoes,
it can be two baby carrots. Okay, it can be
one in the head of broccoli that's been in your
fridge for three days is in the back and he's
really cold. It doesn't matter, true.

Speaker 2 (20:18):
To tape platter.

Speaker 3 (20:19):
And you also have lots of wonderful recipes in your
boss and they're like five maybe max.

Speaker 2 (20:23):
Ten ingredient recipes. That's including a dressing.

Speaker 3 (20:27):
And there's so many different options that you present, from
raw veggies to having you know, a really nice broccoli
that's grilled with some sort of beautiful Misa dress.

Speaker 1 (20:36):
You need stuff. Yeah, and I'm super lazy. I'm just
the laziest cook in the whole world. That's why I'm
really excited you're going to cook for me, because I mean,
if I could not cook and have everything prepared, I
would love that. But so my recipes are six ingredients
or less and they take five to ten minutes because again,
like that's just me. Yeah, they don't have time. I
want quick, easy recipes to do the hacks. So that's
hack number two. That's the veggies first hack.

Speaker 3 (20:58):
And when you do eat like one pop meal for example,
is it that your body will just break down carbohydrates
first because that's its preference, and then it will break
everything else. Sound like, if you are having something which
has protein, fats, carbohydrates, like everything together will's is it
still better for you than if you're having, you know,
just a straight carbohydrate because you've still got those protein together.

Speaker 1 (21:20):
Absolutely, So it's kind of a spectrum. Let's say you
have a meal that's like spaghetti and meat and tomatoes. Right,
the worst thing to do for your glucose levels would
be to eat the spaghetti first, Yeah, and then the
meat and the tomatoes. A better option would be to
mix everything together. And an even better option would be
the veggies first. You see what I mean?

Speaker 3 (21:41):
And does it matter whether the vegetables are cooked or graill?

Speaker 1 (21:46):
No, the only thing you want to avoid is we'll avoid.
That's going to be less beneficial is making a very
very runny soup. So blitzing like broccoli into oblivion because
when you do that, you're actually pulverizing the fiber particles.

Speaker 2 (22:00):
And cooking the vegetables doesn't ruin the fiber.

Speaker 1 (22:02):
No, and pulverizing them is fine, Like the fiber is
still there, but it's going to be a bit less effective. However,
it is better to have a broccoli soup than no
vegies start. There's always it's all relative.

Speaker 2 (22:14):
Yeah.

Speaker 3 (22:15):
The next one is my favorite. You're naked carbs or
dressing your carbs. Yeah, that I loved hearing that one.
Tell me about that, Oh, tell me about how you
dress your carbs.

Speaker 1 (22:23):
Okay, So carbs, as I explain, are starches or sugars,
and the worst thing you can do for your glucose
levels is to eat them naked, to eat them on
their own. So for example, a cookie on its own
or a plate of pasta on its own. Why because
if you're eating just pure carbs, then the glucose molecules
are going to go super quickly be digested, nothing holding
them back. Yahd yaha. They get into your bloodstream super fast,

(22:46):
and then that's the glucose pik. What you want to
do is put some clothing on the carbs. And clothing
is protein, fat, or fiber. Make them fancy exactly, all three,
make a little outfit for them.

Speaker 2 (22:57):
Yeah.

Speaker 1 (22:58):
And so for example, cookie with some nuts, or cookie
with yogurt, and pasta with some chicken, or pasta with
some spinach. You know, add some stuff, add some other
molecules around it to slow down how quickly that glucose
is arriving into your blood.

Speaker 2 (23:13):
Is one better than another?

Speaker 3 (23:14):
Doing it with protein or with fats or a bit
of both is always better.

Speaker 1 (23:18):
That's such a good question. Nobody's ever asked me that.
I think the best the best one to do is
the one that you like the most.

Speaker 2 (23:25):
Oh, I like that. That's a good answer, So you
actually do it.

Speaker 3 (23:29):
Yeah, Look, dress your carbs, make them look really fancy.
You can change their clothes every single day exactly. Yeah,
make a little fashion take it really fine. Outfit of
the day, except outfit of it. You have to do
that with your carbs.

Speaker 2 (23:41):
That needs to another.

Speaker 3 (23:43):
See you're just giving you so many ideas of your
next projects, but your next social media series.

Speaker 1 (23:46):
You can be my agent. Right.

Speaker 3 (23:47):
Perfect has to be dressing your carbs outfit of the day,
the exercising after your meal.

Speaker 2 (23:54):
So explain that. I have a wonderful question about it.

Speaker 1 (23:57):
Okay, Well you know how I said that every cell
in your body uses glucose for energy. The more you
contract your muscles, the more they need glucose. And so
we can use this to our advantage. This hack is
after you eat, move for ten minutes. Doesn't have to
be going to the gym. You don't have to run
a marathon. You can literally clean your kitchen that counts.

(24:18):
You can dance in your living room, you can go
for a walk, you can do some calf raises at
your desk.

Speaker 3 (24:23):
One thing I did yesterday after I was like I
do not want to work out after I've eaten.

Speaker 2 (24:28):
And you know what I did.

Speaker 3 (24:29):
I pretended like I was jump roping while watching watching
a show.

Speaker 2 (24:33):
Nice, but you were in my mind.

Speaker 1 (24:34):
And that's why thank you in front of the TV.
I love doing squats or like I grab a water bottle,
water bottle, it a big bottle of olive oil.

Speaker 2 (24:43):
It's good, it's great, and something guys that It's so simple.
That's all you have to do.

Speaker 1 (24:46):
And so when you do that, your muscles are going
to soak up some of the glucose from your meal
instead of letting it create a glucose spike in your bloodstream.

Speaker 3 (24:54):
And so do carbohydrates and the glucose molecules also fuel
our muscles. Yes, ok, they do, And so would you
recommend you know, I've I've always had work out on
an empty stomach, Like have your workout in the morning
on an empty stomach. It's the most efficient for your body,
you know, workout fasted. So I would love to hear
your thoughts on that.

Speaker 1 (25:15):
Listen, I'm not so sure about the scientific evidence around that.
I think for me it's really hard to work out fasted.
I think for women, for our bodies it's important to
be properly fueling, especially if you're going to do something
a bit difficult, because otherwise it can be kind of
a stressor. Yes, so I always have some food in
the morning before working out, and of course listen in
the grand scheme of things, working out any time, of

(25:37):
course is the best thing to do. But for your
glucose levels, I don't know. I think it's kind of
more advantageous to take advantage of this concept to reduce
a spike of a meal.

Speaker 2 (25:46):
That makes sense.

Speaker 1 (25:47):
Yeah, yeah, I would do that.

Speaker 3 (25:48):
I've heard sometimes where if you're you know, even with
protein shakes and taking protein supplements, doing it within a
couple of hours after.

Speaker 1 (25:55):
Yeah. So, you know, people used to think that that
window was very short, and it's more like a barn door,
like even if you have protein six hours later, it's
still gonna go and replannish your muscles.

Speaker 3 (26:06):
Okay, Well, all the muscle heads out there just know
you've got a longer to have your protein.

Speaker 1 (26:10):
I'm sure you have a lot of listeners who are
big muscle.

Speaker 2 (26:13):
All of them just.

Speaker 3 (26:14):
Want a really good cry. They're just secretly listening to
this crying in the corner. Vinegar Now This is the
next one. The apple side of vinegar.

Speaker 1 (26:23):
Any vinegar, any vinegar.

Speaker 3 (26:25):
Okay, any vinegar at all. Please tell us about the
vinegar hack. I've been doing it.

Speaker 2 (26:29):
I felt great. Honestly.

Speaker 3 (26:31):
I do it before my biggest carbohydrate mail, usually in
the afternoon. And I really like the taste of it. Actually,
I really enjoy drinking apple side of vinegar. And yeah,
please tell us the studies behind it and what it
does to our body.

Speaker 1 (26:45):
Okay. And I was quite surprised when I learned all this.
I was like, really, there's science behind vinegar. So the
studies show us that vinegar contain a molecule called acetic acid,
super cool molecule. And if you have some before eating
a meal, and we're talking one tablespoon in a big
glass of water, any kind of vinegar. It can be
apple cider, white wine, vinegar, white red wine, and vinegar, whatever, cherry, vinegar,

(27:09):
whatever you want. The acetic acid is going to slow
down how quickly the carbs are turning into glucose molecules
and your stomach. And again we get back to this
idea of slowing down the arrival of the glucose into
your blood. So I love doing this, you know, once
a day when I'm gonna have as you said, you know,

(27:30):
the meal with the most carbs, or before I have
a birthday cake or whatever. And this should be used
as a compliment to the other hacks. And one way
I love merging the vinegar hack is with the veggie
starter hack. So I will make a vinegar dressing on
my veggie starter.

Speaker 2 (27:46):
Which is perfect because you get two in one exactly. Yeah.

Speaker 3 (27:49):
Me, and I was talking to my sister about again
yesterday and I was like, so basically, every time I
want to eat cake, I will just have vinegar before
I eat the cake, and it equals it out and
nothing's gonna happen exactly.

Speaker 1 (28:01):
Well, it doesn't equal it up, but it really helps.

Speaker 3 (28:03):
We just we've got now we have glucose god as banda. Yeah.
I really appreciate all those hacks. And the thing is
what I also think is you don't have to start
with all of them at once, right, like you can
slowly bring each one. And I think you talk about
that in your book as well. We're week one, just
start with one of them, Week two, add in another one,
week three, add in another one, And I think that

(28:24):
helps you create sustainable changes in your life, where then
it becomes your lifestyle and it doesn't become oh my gosh,
this is a thirty day thing I'm going to do. No,
it's just this is how I'm going to incorporate new
wonderful habits into my life that become part of my
life easily.

Speaker 1 (28:40):
That's the point. We don't want more crash diets. We
don't want more of these fads, don't to me. You know,
the hacks, they're almost like at the same level as
brush your teeth, they really are. Drink water, wear sunscreen,
have a savory breakfast, have vegies at the beginning of
your meal. You know, That's how it feels to me.
Do you feel like, just like flying principles and if

(29:01):
you don't do them for a day, a week, a month,
a year, who cares, you know, just pick them up
whenever you feel like it's yeah, it's super key.

Speaker 2 (29:07):
Oh sorry, Yes, the last one is savory breakfast.

Speaker 1 (29:09):
Oh yeah, it's important one.

Speaker 3 (29:10):
It is an important one because I do think a
lot of people, especially I find in the US, prioritize
the pastries and doughnuts, and it's a it's a big cereal.

Speaker 2 (29:19):
We of course, we all grew up eating cereals.

Speaker 1 (29:22):
Where did you grow up eating?

Speaker 3 (29:23):
I grew up eating you know what, honestly I had.
I have the most amazing mom who used to just
make us green juices and caurroge juice in the morning,
and like she would just make sure we had really yummy, fresh,
healthy food throughout our life.

Speaker 2 (29:37):
And I just am so grateful for that growing up.

Speaker 3 (29:40):
But I as a child, as most teenagers do, no, Mom,
I want cereal and I would throw out the green
juice into the plant and she didn't know, and I
didn't appreciate it at the time. So I would want
all the sugary cereals, or I would want a toast
with jam on it, you know, all those the sweet things.

Speaker 1 (29:55):
Even wanted the savory breakfast dopamine. You know you wanted
You wanted that Dopamineyeah makes sense, Yeah it does. Being
a kid and a teenager sucks. Yeah.

Speaker 3 (30:03):
I want to want my stupplements and I don't want
my green juice.

Speaker 2 (30:06):
The plan can have it.

Speaker 3 (30:08):
But the savory breakfast one is great because when I
just to give some context, I swapped to a savory breakfast,
but before what I was doing was having my protein shake,
but I was doing a lot of fruit in there,
and I was doing fruit and like coca powder. And
but what I would say is because I was putting
quite a lot of fruit in there, I was finding

(30:31):
myself getting two hours in and I was in my
work day and I was feeling so almost like a
little bit sick and also so energyless, like I felt drained.
And I thought, I've just had an amazing workout. I've
had my protein. I've had like you know, something that
I thought was, yeah, I should feel great, but I'm
just not. But I kept doing it because I thought,
you know what, this is what people have told me.

(30:52):
I have this, and maybe it's just my body. And
then and then what I did was I switched around.
So I was having my what you recommended. I was
being scrambled tofu on toes with some avocado and some
like hem seeds, and then like maybe half an hour later,
I'd have my protein chake with the same way, and
I have felt amazing. I'm satiated till lunchtime, amazing, and

(31:13):
I feel so good. And so just that swap of
changing that around. And I know you say you can
have the smoothies with protein, and but for me, I
was maybe putting in too much fruit, and even fruit
was giving me that glucose spike and making me feel
really lithologic what you put into it.

Speaker 2 (31:27):
At that time, I was putting in you know, strawberries, pineapples.

Speaker 1 (31:31):
Oh yeah, that's very sweet. It was.

Speaker 2 (31:33):
It was sweet.

Speaker 3 (31:34):
But then I was like, oh, but it's a protein
shake and I'm really healthy, and I'm putting an avocado,
but you know, there was a limit of how much
fruit I could put into that.

Speaker 1 (31:40):
And so by adding you know, the scrambled tofu and
the avocado and the bread, where you're doing is you're
really giving your body this savory start with protein and
healthy fats, you know, and not just a quick gulp
of sugars. And this hack is incredibly important. You cannot
have steady glucose levels if you're having something sweet in
the morning. So I always recommend people switch to having

(32:03):
a savory breakfast, build around protein, healthy fats. And you
can also if you want, add some starch, add some bread,
add some oats on the side, but importantly avoid having
anything sweet except whole fruit for taste if you want, so,
no cereal granola, fruit juice, honey, etc. Really try to
minimize that. And if you love that sweet food, have
it for dessert after your lunch, your dinner, right, just

(32:26):
not in the morning because in the morning your system
is completely empty. So if you give it too much sugar,
big lucospike and then exactly as you were describing, the
two hours later you feel off where you're like, oh
my god, and then you need to pick me up
and maybe it's a coffee, maybe it's a red Bull,
maybe it's more sugar, and the whole day is kind
of messed up.

Speaker 3 (32:45):
Yeah, I can really relate to that. So if you
were having you know, you said building your meals around protein.
So obviously I'm vegan and I have been for ten
years now, and I know you mentioned you had gone
vegan for a little bit.

Speaker 2 (33:00):
Yeah, but I wanted.

Speaker 3 (33:02):
To know, like because for a lot of I think
a lot of the people who listen to this podcast
also are maybe plant based, And what would you recommend
building Obviously, you know there's tofu and there is now chick,
can we use legumes as as our protein, start like
creating a meal around.

Speaker 1 (33:20):
Them savor breakfast? Yeah, you can, absolutely, I think if
you're vegan you have to be super good about you
need to supplement with you need to supplement with omega three,
otherwise your brain is going to fall apart. Yeah, it's
really important. You need to make sure you're getting that
good stuff, you know. And if you're somebody who wants
to be plant based and not eat you know, dead animals,
which I understand, maybe bring in some eggs or some

(33:43):
dairy you know from like pasture raised places that that
eggs are nature's multi vitamins, so good for you. So
but yes, you can build around legumes, you can build
it around protein powder from plant sources. Absolutely, you just
have to be really aware. It's very it's hard. It's
very hard.

Speaker 2 (34:02):
Yeah, yeah, yeah, I've been trying.

Speaker 1 (34:03):
Yeah, but you know, that's that's what you do, and
you're really good at it because you spend so much
time learning about your body and cooking. So when I
was vegan, i only ate oreos and pasta. Yeah, and
I was like, I'm vegan, guys, I'm so healthy, and
I got super depressed. My skin was terrible. And then
I went keto and I was like I was just

(34:23):
eating like pounds and pounds and pounds of cheese all
day and I was like, I'm kuto, I'm so healthy,
but I gained like ten pounds. I was like, I
don't know what's happening. So to me, these extreme diets
never worked. It's not for me, you know. I want
to balanced life. I want to make sure I'm giving
my body everything that it needs. And so for me,
this approach of eating a bit of everything. I actually
I never eat red meat. I just don't want it,

(34:45):
you know. But I ate so many eggs, I dairy,
ate cheese. I'll have some chicken once in a while,
and that works for me. Yeah. But the cool thing
about these hacks is that they can be applied to
any kind of diets and lifestyle. And in my books
I have examples whether you're vg or your full keto
paleo or whatever.

Speaker 2 (35:02):
I appreciate it that you have everything in that. Yeah, yeah, yeah,
I do find that.

Speaker 3 (35:05):
And I think there's just different things that work for
different bodies who all such different bodies and don't know,
you know, you write by that in your book as well.
How don't be surprised if you don't have the same you.
It will it will help everybody, but it will have
a different reaction on everybody exactly like your blood glucause.
That may start at a different level to your friends,
and it may spike to a different level. But the

(35:26):
point is all of these hacks will help bring it
down to some degree.

Speaker 1 (35:29):
Girl, I'm impressed with you. You're really understood everything, because
that's a that's a key concept that most people don't
really grasp. So if you and I both ate your
palenta bake and we were both wearing a glucos monitor,
our spikes would look different, yes, and but from that
you can't actually draw any conclusions. But if we both
had a veggie started before the plenta bake, both of
our spikes would be smaller. That's what's important. And also,

(35:51):
all the hacks that I share they're based on clinical
trials done at scale that show that this stuff actually
holds up in a large population. I'm not just slapping
goes monitor on and making a test and saying, oh,
this is a generalized truth. You know, That's not what
I'm doing. I'm just illustrating the studies with my data.

Speaker 2 (36:07):
Yeah, and I agree with that.

Speaker 3 (36:08):
Even with you know, living a plant based diet, I
think you really have to figure out what works for
you because for me touch wood. And I don't like
saying this too often, but I've had such great response
from my body to being plant based, Like I feel
like I have thrived off it, and my results. Every
time I go to get blooded, im like, is there
something wrong? Like what are my microntubs? Everything has always

(36:31):
been so bad, And I think it is because you
have to make if you're choosing to do these specific
types of you know, this a specific lifestyle. You have
to learn how to do it to make your body thrive, right,
not oreos and past but you always start there there
if you doesn't start with orios and pasta when you're vegan.

Speaker 2 (36:47):
But everything in.

Speaker 3 (36:49):
Life takes conscious effort, and with what you've done, it's
conscious effort, Like, yeah, you're not gonna be able to
just look in your fridge and just grab something.

Speaker 2 (36:57):
You have to also plan for it.

Speaker 3 (36:58):
And I think that's really important because you all live
slightly an unconscious life where we live through it day
to day monotonously, not thinking about our day to day
actions or what we're picking up and putting into our
body and into our mouth, and so these are easy hacks,
but at the same time, I will say they are
conscious hacks, and they are conscious things you have to
adapt your lifestyle to do and to incorporate in order

(37:21):
for you to notice, this is what I'm fueling my
body with, this is what I'm putting into my body,
and this is how it's affecting me. And I think
the blood glucas monitor is a great way to understand
your physical body. And do you recommend it to anyone
and everyone to have?

Speaker 2 (37:34):
No?

Speaker 1 (37:35):
I think you can get so many benefits from just
applying my hacks even without wearing one, because you you'll
be able to feel your body change, your cravings, dissipates,
your brain fog going away, your energy levels improving. Listen,
if you want to wear one, fantastic and just please
read my book before because they can be very confusing
to interpret. But you don't need one if it calls

(37:56):
your name, and you know, for me it changed my
life completely. But now I've done all the world for you,
so you don't actually really need to need to wear
one to see it all. But it can be super motivating,
so it's if it calls you. Yes, I would never
recommend it to everybody. I don't think that's the point.

Speaker 2 (38:10):
And I think tuning into a body without even needing
a physical device. Is such a beautiful process because you
can start by simply writing a journal of these are
the things that I've incorporated, and this is how I
feel today, this is how I feel the next day
I've eaten, this how I feel.

Speaker 1 (38:26):
And in the bluegos Gotters Method, my second book, at
the beginning, I have this work book, so it's a
four week method, and you can write, you know, how
are my cravings, how is my energy? What they're notice
And it's super cool because you become connected exactly and
you realize symptoms are messages from your body enough to suppress.

Speaker 3 (38:42):
Right as soon as I get a physical symptom, like
even if I get a spot on my face or
if I get some sort of pain in my back
or whatever I'm feeling physically, it's become such an indication
of there is something happening internally that I'm not addressing.

Speaker 2 (38:56):
Yes, and then I have to break it down. Is
it physical? Is it emotional? Is it mental?

Speaker 3 (39:01):
Is it something that I am doing wrong in my
lifting things or whatever?

Speaker 2 (39:05):
But it's making me so aware that something.

Speaker 3 (39:09):
Is happening, and I think, you know the things that
we actually experience on surface level are the last It's
the last scream of our body saying hey, I need
you to listen to me. And I know the only
way you can listen to me is if I put
a big spot on your face right now, because otherwise
I've been screaming at you for so long and you
have not been listening. And so anytime you notice, you know,

(39:30):
our physical body pain is linked to our emotions. Our
our skin is linked to the nutrients that we're eating.
Like everything is so interling and as soon as we
disconnect from that, that's when we start noticing these physical
ailments that happen on our body.

Speaker 1 (39:45):
I completely agree, Yeah, I am thank you for those hacks.

Speaker 2 (39:48):
You're welcome changing all of our lives.

Speaker 3 (39:52):
I wanted to ask you about food labels because unfortunately
our world has become just so so you know, supermarkets
are really difficult to navigate because not only do you
have to figure out all the things that are written
at the back of the label, all the ingredients list.

Speaker 2 (40:08):
Where sometimes you don't even know what the words are.
On top of that, you have.

Speaker 3 (40:11):
The front labels where it says gluten free, good for you,
super food, whole grain.

Speaker 1 (40:19):
You know, oreos, Yeah.

Speaker 3 (40:21):
Oreos healthier alternative, no added sugars. And so for somebody
who hasn't, you know, studied biochemistry and hasn't been a nutritionist,
and even for me, I get overwhelmed where I'm like,
oh this I got told by this person online that
this is a super food I have to have every
single day and it's going to make me feel amazing,

(40:43):
and then you end up reading about it and someone
else is like, well, actually this is going to kill you.
So I just want to give us your top five
things to look out for, or like, what should when
someone's navigating a supermarket or a grocery store, what are
the things they should absolutely avoid on labels?

Speaker 1 (40:59):
Okay, the first place I would look is in the
ingredients list. So in the ingredients list, the ingredients are
ordered by quantity, so the by percentage, right, So it
might say something like wheat flour and cane sugar and
milk butter. That means that the flour is the biggest

(41:22):
amount ingredients in the food. And so if there's sugar
in the top five ingredients, that is dessert. Whatever the
food is, right, if it's and it might not say
just sugar, it might say honey, dextros, apple cure, malto, dextrin, highroctose,
corn syrup, syrup, moluses, and it can say so many things.

(41:42):
If it's in the top five ingredients, just know that
this food item is dessert and treated like dessert. Have
it at the end of a meal. I don't care
if on the front it says that it's bread, or
that it says it is a healthy yogurt.

Speaker 2 (41:54):
That it's a breakfast cereal. Yeah, it is.

Speaker 1 (42:00):
A business idea dessert so Britily.

Speaker 3 (42:03):
It's my favorite dessert. I love having cereal. Cereal is
my comfort food after a meal. It's it is my dessert.

Speaker 1 (42:10):
I mean, you're the real good girls goddess.

Speaker 2 (42:12):
Cereal anytime of the day, though, I love its lunch.

Speaker 1 (42:15):
Dessert Cereal so sugar in the top of the ingredients,
it's dessert. Another thing to look out for is on
the front of the package if it says stuff like,
as we just mentioned, gluten free, no added sugar, hinhend fiber, vegan, keto, whatever.
If it's trying to scream its innocence at you, it's

(42:35):
probably not so innocent, right, So just just look at
the ingredients and be like, hmmm, actually, it says hypertusk
cornsyrup ingredient number three. Those are the main two things.
I have more in my book, But I think if
you just take those two away, it's gonna help you
a little bit already.

Speaker 3 (42:51):
Yeah, because you know, a lot of us see these
buzzwords and you take them as so. It may be vegan,
and it may be true that it doesn't have animal
products in it, but it does have sugars and bad
oils and you know, so many.

Speaker 2 (43:05):
Ingredients that actually counteract the fact that it's vegan. It
is vegan.

Speaker 3 (43:10):
It's also can be terrible for yes, cigarettes vegan, Yes,
they are right.

Speaker 1 (43:14):
So alcohol is vegan, Alcohol is vegan. Five kilos of
processed sugar is vegan. Vegan does not mean healthy, the
same way gluten free does not mean healthy, the same
way organic doesn't mean healthy. You know, you have to.
I mean, it's great if these labels mean something to
you and are important to you, but it doesn't automatically
give that exactly.

Speaker 2 (43:34):
I completely agree.

Speaker 3 (43:36):
I want to talk about fertility and hormones because one
thing I've seen Arizin is women's struggles with fertility and
getting pregnant and struggles with you know, being able to
hold space for a baby in their body and make
it all the way through. And it's it's miscarriages, so
many more miscarriages in the world. And I know you

(43:57):
talk about in your book about you know, hormonal regulation
linked to sugar and glucose spikes, and I think it
would be so useful. You know, predominant listeners and people
that are part of my community are women, and I
think it will be really amazing for us to talk
about this.

Speaker 2 (44:13):
And when you share what you know about do it so.

Speaker 1 (44:15):
Your hormonal system is very tightly coupled with your glucose levels.
They are like two peas in a pot. And if
your glugos levels are all over the place, your hormonal
system is not going to be able to function properly. Specifically,
let's talk about infertility and one of the most common
causes of infertility women PCOS polycystic ovarian syndrome. I think

(44:35):
it's now one in seven females houses. Yeah, so what
the heck is PCOS. PCOS is sort of an umbrella
term for lots of symptoms that are due to having
too much tystosterone, the male sex hormone in a female body. Okay,
so how do we get this tightestosterone. Well, you often

(44:56):
find that women who have PCOS also have this thing
called insulin resistance. And insulin resistance happens after years and
years of glucose spikes, as this hormone called insulin rushes
out to grab the excess glucose in your body and
store it away to reduce its damaging side effects. Insulin

(45:17):
is great, but if too much insulin is pumped out
over too long, it causes insulin resistance. Basically, your body
is not able to respond to insulin very well anymore.
And when there's too much insulin around your ovaries, your
ovaries are told to produce more distosterone. Yeah, so that
is and PCOS doesn't have just this is a cause,

(45:39):
but this is one of the most common reasons. So,
lots of glucose spikes, lots of insulin release, ovaries produce
loads of distosterone, and all of a sudden, in a
female body, you have this excess of distosterone. What does
this mean? Balding on the head, hair growth on the face,
missed periods, acne, all this kind of stuff. And so

(45:59):
the way it's often treated by conventional medicine is by
giving a woman the birth control pill. Why Why Because
the pill is female hormones. So when you give this
extra boost of female hormones in the balance, the testosterone
kind of evens out with the amount of female hormones,
so the symptoms go away. But if you then stop

(46:21):
the pill because you want to have a baby, then
put female hormones drop because you're not taking the pill
and testosterone is back up. So you're like, well shit,
I'm not ovulating right, So what do we do to
fix it? We look at our food. We avoid our
glucose spikes, and this naturally can reduce ystosterone levels and
help you obviate again naturally. I have so many messages

(46:44):
from women who have pcos who've been able to reverse it,
hacks lots of babies when they were told they were
never going to be able to have a baby naturally.
So before you do anything else, look at your food
because it very well could be causing this issue. I'm
not saying it's gonna fix everybody, but it's going to
help a lot of people.

Speaker 3 (47:03):
Yeah, And how wonderful if you don't have to be
you know, less medication. We have to be on the
better and if someone is able to create a life
and a small adjustments that prevent them to do that
and allow them to have children if they want to.
What a beautiful thing to be able to do just
through changing the food that you're eating.

Speaker 1 (47:22):
Because PCOS is not a disease that's like, oh, I
lack enough female hormones. That's not the problem, right, The
problem is the imbalance.

Speaker 3 (47:31):
But they are you know what, a lot of women
when they do have PECOS and they go to the doctor,
they are told that it's something that you know, you
go on the pill, But that doesn't mean it's going
to solve it or it's going to help you get fertile.
Like going on the pill doesn't allow you to get pregnant.
It just exactly.

Speaker 1 (47:45):
But listen, that is the way that doctors are trained today.
They're trained to diagnose medical condition, write prescription for medication,
and they're really good at that, and we need that
for so many cases. But we also need to ask ourselves,
hold on a second, why do I even have this
problem in the first place. That's not something that doctors
are trained to look at. And now we have so
much amazing evidence that is starting to uncover the real

(48:07):
reasons behind so many conditions. But it's not just fragility, right,
It's things like exema, psoriasis, difficult menopause symptoms, brain fragments,
or health problems. I mean, there's a big shift happening.
Our food system is making us sick. The food landscape
we live in is like whew, it's rough, So we
need to take a back control. We also need a
regulation on the government side, and I'm pushing for that

(48:29):
as well, But we also need to teach people how
to navigate this crazy world we live in.

Speaker 2 (48:33):
And I think that's it.

Speaker 3 (48:34):
Teaching people how to navigate is so important because a
lot of as you were saying, whether it's the health
industry or the food industry, we pretty much give away
our power of our own health to so many people
because we don't realize we have it in our control,
Like how much of it we can actually control. Oh,
I feel anxious and I feel tired all the time,

(48:55):
or that just must be how my body is, And
it's got nothing to do with the things that I do.
It just is I've got busy work, I'm doing this.
I'm doing this exactly, and I think we it's not
And even with peacos, we're told Okay, I have to
go on the pill, but we're not really told how
to solve the root issue, and we don't think it's
in our hands because don't.

Speaker 1 (49:15):
Even think that it's possible. Right, So, even for diabetes,
I have so many remissions of type to diabetes and
my readers and they go to the doctor. The doctor's like,
what did you do? They're like, well, I changed the
way I was eating, and they cannot believe their eyes.

Speaker 3 (49:29):
And it makes totals that if you actually think about
it and what we were saying before, there are so
many things we can add to our body externality, like
the supplements and the medications and all that. And obviously
if you need medication for a condition, that makes sense.
But before we do anything, realizing that what's on our
plate and the thing we fuel ourselves with the most

(49:49):
throughout the day, how much impact. Of course, it has
that much impact because we eat so much of it, Like,
there's so much going into our body by our own choice.
The medication is a small part of it. The supplements
are actually a small part of it. The majority of
what we're doing is going in through our body by
our choice, and what we see and what we decide
to fuel ourselves with.

Speaker 2 (50:09):
And so I think education.

Speaker 3 (50:10):
I love that you're pushing for that in the government
and everything, because I think education is the biggest part
to all of this is just awareness because many people
don't have that from a young age. They're not reading
the right books, they're not they don't have the right teachers,
they're maybe not being taught it at school.

Speaker 1 (50:25):
And so there's so much money in the food industry,
I know, and they're pushing different messaging. They have a
big budget, and they have all the celebrities, and they
have the cartoons in the cereal boxes. You know, we're
up against goliath.

Speaker 3 (50:39):
And it is hard because you're told every other day
that something else is good for you. And I think
that's the confusion. There is just overstimulation and an excess
amount of information now, especially on social media. Experts not experts,
you know, people who've tried stuff, haven't tried things. Everything
is just so confusing that I can understand why someone
would just be like, you know what, I am checking

(50:59):
out this. I don't even I don't want to look
after my help because I have no idea what I
have to do, and so these simple things we just
start reading a little bit, start changing small, small habits
can make all the difference.

Speaker 1 (51:11):
And it's hard to know. My heart goes out to
other people who are trying to be healthy and they
just don't know when it's just so much information and stuff.
But what I'm trying to offer is something that is
rooted in the biochemistry and the physiology of your body.
And it's not a fad. It's kind of common sense.

Speaker 2 (51:24):
Yes, that's what I love that it's actually all backed up.

Speaker 3 (51:26):
I love that you put your own, your own grafts
in there too, because it's wonderful to see a personal experience.
I think that helps people too. This person's actually done this,
and I can see it's worked for them. Let me
try it for myself to So I want to know.
Is it an exception for women on their periods? Do
we get like a whole pass to have as much
chocolate as we want?

Speaker 2 (51:46):
I need to know? Is that?

Speaker 1 (51:48):
Yes? Always? Always. Sometimes I wake up on a Sunday
and I want chocolate ice cream for breakfast, and girl,
I will have it.

Speaker 2 (51:55):
But you'll have apple cider vinegar before that.

Speaker 1 (51:57):
Okay, Sometimes I even want I don't do hacks. I
know it's crazy. But it's true. Okay, so before your period,
something happens in your hormonal system and it kind of sucks.
But basically, the week before your period, the same food
that you would usually eat is going to create a
bigger glucospike in your body.

Speaker 2 (52:13):
Crave it the most, then, yes.

Speaker 1 (52:15):
And big spike means big drop, means even more cravings.

Speaker 2 (52:18):
It's completely unfair all day on the first day of
your period.

Speaker 1 (52:21):
It is completely unfair. Yeah, so what do we do
before your period? Make sure you're using the hacks so
that you can have the stuff you're craving with less
impact on your glucose levels and less creation of that
roller coaster for the rest of the day.

Speaker 2 (52:32):
Yeah, okay, that makes sense.

Speaker 3 (52:33):
So have all the chocolate, but makes you're following these hacks.

Speaker 1 (52:36):
The side of vineger, put some clothing on the chocolate,
have it as desserts instead of breakfast, move afterwards.

Speaker 3 (52:42):
It is crazy that we do feel those cravings so
much more during that time. I guess it is that
to do with a homemone levels.

Speaker 1 (52:47):
During absolutely, yeah, I mean it's crazy.

Speaker 3 (52:50):
It is sugar and dementia again. Another condition that has
been dementia is just increasing so much so filling between
sugar and our brain and how it functions and our commision.
You said brain fog.

Speaker 1 (53:04):
But yeah, well, what you're eating is affecting your brain
on so many levels, short term and long term. And
the dementia thing is really interesting. It's an emerging field
of research. But some scientists and are calling Alzheimer's type
three diabetes no way, because they're seeing that in the
brain of somebody with Alzheimer's disease, there are actually loads
of things going on that resemble type of diabetes. So

(53:27):
it's insulin resistance in your brain cells, it's inflammation, it's glycation,
and so we're starting to understand that maybe Alzheimer's is
actually what's called a metabolic disease. So disease has to
do with how you're burning glucose and energy in your body.
And you see this quite clearly. If somebody has high
glucose levels in their thirties, they're much more likely to

(53:48):
get Alzheimer's later on. Yeah, so if you want to
help your brain long term, try to look at your
glucose levels. And there's even small studies showing that when
somebody has dementia, putting them on a diet that reduces
significantly how many carbs are eating actually improves the condition.

Speaker 3 (54:04):
Fascinating it is, and I think I think about this
a lot since I hit my thirties. That and I
keep saying this to my friends, and like, what we
do in our thirties, how we change our diet and
our lifestyle, we are going to reap the benefits or
cry over the negatives in our forties, fifties, sixties, seventies, eighties.

Speaker 1 (54:22):
Now even if you're eighty years old, it's not too late.

Speaker 2 (54:24):
No, it's not too late change.

Speaker 3 (54:25):
But I am noticing that that feeling of what I
do now, I'm noticing like what I did in my
twenties affecting my thirties. What I'm doing in my thirties
is going to determine how I'm able to move, function
and live an optimal life in the future. And I
think that's also a beautiful thing to feel that what
I'm doing now, It's like we talk about generations, right,
what we do now, what we're doing in the world,

(54:46):
is going to impact the generations later.

Speaker 2 (54:48):
And that's the same.

Speaker 3 (54:49):
The versions of us in the future are going to
thank us so much for making small changes now. But
I've noticed that a lot more in my thirties. I'm like, oh, dad,
weally have to do that in my twenties.

Speaker 1 (54:59):
That also, my twenties are so rough. I'm like, oh,
poor Jesse in her twenties. Yeah, tough decade. You don't
know what the heck you're doing. It's confusing.

Speaker 2 (55:07):
It's a different era.

Speaker 3 (55:09):
Anxiety and sugar, because I think that I'd say we
have chronic anxiety in our generation now. Everything makes us
feel anxious and it there's something about trying to prevent
it but also being in control of it. And I
think sugar has such a deep impact on that that

(55:30):
we don't realize. Well.

Speaker 1 (55:31):
The studies show us that if you have anxiety or depression,
eating in a way that creates lots of gluco spikes
will make the symptoms worse. Right, it's not the only cause,
but it can make it worse. And the problem is,
if you're anxious, you might actually want to eat a
lot of sugar to get that dopamine and feel better.
So you're a little bit in a vicious cycle where
the sugar is making you feel worse, but then you
want more because you don't feel wrong. So I mean,

(55:53):
mental health is super multifaceted, but of course using the
hacks and giving your body and your brain that baseline
of steadiness, that's how I got back to health. The
glucose hacks were the foundation in the house of my health,
and then I was able to layer on top of
it therapy, EMDR, emotional processing, movement, et cetera, et cetera.
But having that solid foundation where I felt like I

(56:15):
was fueling my body in the best possible way. It's
actually it's really gratifying.

Speaker 3 (56:22):
It is, and it changes your mindset to what you
think you want versus what you actually need. And I've
noticed that for myself, where you know, if I am
craving something, I think to myself like, how is this
going to make me feel tomorrow? How is this going
to make me feel in a couple of hours? And
so instead, even if I don't want even if I'm
thinking I want to go out and I want to
eat this, what stops me is having had that experience

(56:45):
of not having had it and how good it makes
me feel, and that muscle.

Speaker 1 (56:49):
Memory of that restaurant.

Speaker 3 (56:50):
And so no, I mean, it doesn't happen all the time,
but to be able to create habits. I think you
have to create a positive association to the foods that
are good for you because we're so used to it
thinking that healthy.

Speaker 2 (57:01):
Food is diet food. Oh yeah, you know in this culture.

Speaker 3 (57:04):
Everything Like I feel, in our culture, it's like healthy
food is diet food. When you're eating healthy it's like
for a short period of time, it's like you're eating vegetables,
which means you're on a diet. You're eating really I
do think a lot of a lot of our culture
does go towards that where healthy food is seen as

(57:24):
diet food, and I think that's terrible. And so to
really create a positive association with the food that positively
impacts our body, it can take training in time.

Speaker 1 (57:33):
And maybe it's just a matter of learning some easy
recipes that you really enjoy cooking.

Speaker 2 (57:37):
Yes, exactly, totally.

Speaker 1 (57:41):
Things.

Speaker 2 (57:42):
What have I written here? I've got so many questions
with me.

Speaker 3 (57:44):
By the way, guys, this is going to be This
is such a Q and A because I had so
many things to ask about everything. But I want to
go straight to Oh, I wanted to ask you what
were your most surprising foods that you that you ended
up testing that you didn't expect to be as bad
as they were.

Speaker 1 (58:00):
Grapes.

Speaker 2 (58:01):
Grapes.

Speaker 1 (58:02):
Yeah, I'm not saying don't eat grapes. I'm just saying
they have been humanly engineered to be little balls of sugar,
juicy pockets of sugar, and they're actually very sweet. But
you know, have grapes. They're whole fruits. Whole fruit. They're fine,
But I was pretty sharck grape.

Speaker 2 (58:17):
Okay, these are my fast round.

Speaker 3 (58:19):
Okay, we're gonna go through, and you can have one
word or a sentence for this answer. Have you seen
the craze of freezing bread?

Speaker 1 (58:27):
I think I started it?

Speaker 2 (58:28):
Oh you start? You started it? Okay, great, So is
it true freezing bread does?

Speaker 1 (58:33):
What? Okay? So when you cook a starch and then
you cool it down or you freeze it, some of
the starch in there is going to turn to fiber.
It's going to turn to what's called resistance starch. And
then if you more back up, you can eat that
car with less impact on glucose because some of it
has become fiber. Now, don't do this all the time.
It's just cool scientifically. Don't become obsessed with freezing your starches.

(58:55):
But I saw this article come out. I was like, huh,
I think you could trace this back to Instagram post
of mine from about a year ago.

Speaker 2 (59:02):
This, Yeah, I'm I go. Have you heard of it?
Just that girl I started it?

Speaker 1 (59:06):
I have not heard of it.

Speaker 3 (59:06):
I started it. Best bread to consume, the best bread
to consume for us?

Speaker 1 (59:11):
Rye bread or sourdough, do your own bread.

Speaker 2 (59:16):
I you know what this is.

Speaker 3 (59:17):
This year one of my goals was to make a
whole bread series where I'm just experimenting with bread. So
next time you come over, I'll have a fresh bread
in the oven for you, but not a bun in
my oven, just buning.

Speaker 2 (59:28):
Oats. I'm just gonna say one word. Do you have
to tell me your reaction? Oats?

Speaker 1 (59:34):
Ah?

Speaker 2 (59:38):
The best thing?

Speaker 3 (59:40):
You know, the porridge and oatmeal and granola, all these
things told us so good for us.

Speaker 1 (59:45):
Just the taste, Yeah, they're there, free taste, they definite taste.
That's what should have been the word fore taste for taste.
Best milk options like what would you recommend and sweeten
nut milk or whole milk?

Speaker 3 (59:58):
Best and worst grain to consume, if there is one,
I think they're all the same. Great, Okay, great, calorie
counting stupid okay, best okay for people who do want
to snack between their meals, because you know, sometimes people
do get hungry and they want a little snack. Best
you're your top three snack options.

Speaker 1 (01:00:18):
Banana with almond butter, Oh, banana, Yeah, a toast with
some avocado, soft boiled egg with sea salt, anything kind
of savory ish, not too sweet. The fruit is okay
if you're putting some clothing on it, like not.

Speaker 3 (01:00:31):
Butter, sweetness or unrefined sugars like coconut sugar, jaggery, maple syrup,
all those sugars.

Speaker 2 (01:00:38):
Are they all the same?

Speaker 1 (01:00:39):
Yes, they're all the same. I'm sorry, I'm sorry. Yeah,
maple syrup, agave, white sugar, brown sugar, they're just the
same molecules. It's just marketing. Yeah, so it's not because
the cake says, you know, made with coconut sugar. Bullshit, girl,
it's bullshit. It's all the same. I know.

Speaker 3 (01:00:56):
You can ease, so instead of coconut sugar and marispee,
you can just use white sugar.

Speaker 2 (01:00:59):
You can spend the money.

Speaker 1 (01:01:02):
Maybe it makes you feel more fancy. It's just sugar.
So have the one you like. Have the one you like.

Speaker 2 (01:01:08):
Okay, this is a good French fries or jack a potatia.
Because if you think about coating your calves, you coat
them and you deep fry them, does it make it
better for your glucose spike?

Speaker 1 (01:01:18):
No, because the deep frying actually creates trans fats, which
are really bad for you.

Speaker 2 (01:01:22):
Oh damn, I was really counting on.

Speaker 1 (01:01:25):
That's a good one. That's a good one.

Speaker 2 (01:01:26):
Yeah, brown rice.

Speaker 1 (01:01:28):
Or white rice, whatever you want both say.

Speaker 2 (01:01:32):
There is so much out there about brown, but the
brown rice and fiber.

Speaker 1 (01:01:36):
There's like one more fiber. It doesn't make a difference,
you know, it makes a fiber adds some broccoli in there.

Speaker 2 (01:01:43):
Smoothie or milkshake? Ooh, I know you.

Speaker 3 (01:01:47):
I know what you say, fruit SMOOTHI I should say
fruit smoothie or milkshake smooth or McDonald's milkshake.

Speaker 1 (01:01:54):
Oh that's a good one. Okay, Well, oh god, I
know maybe okay, I'm going to be like really controversial and.

Speaker 3 (01:02:05):
Say milkshait to know why, you're gonna have to read
her book. But that is controversial. But I knew you
would say that orange juice or coke.

Speaker 1 (01:02:13):
We're kind of coke, normal coke oh, whatever you want.

Speaker 2 (01:02:17):
Oh my god.

Speaker 1 (01:02:18):
See if you had I said orange juice or diet coke,
iuter said diet coke.

Speaker 2 (01:02:21):
But orange juice and coke get orange shames.

Speaker 1 (01:02:23):
Yeah, I mean you could. It's the same amount of sugar.
You could say, yeah, that orange juice has some vitamins,
but honestly it's like very little. But orange juice versus
diet coke diet coke. I know, I know, I know,
I know, guys, it's crazy.

Speaker 2 (01:02:36):
Thank you, Thank you.

Speaker 1 (01:02:37):
Ran for having me such a joy.

Speaker 3 (01:02:39):
Amy bombard you with all the questions that I had.
And I that this helps people, and I know it well.
I mean reading the book has changed my life and
many people's in my life, and I hope that this
does the same for you in so many different ways.
And if it does, please message Jessie and tell her
all the one off things that you have felt like
I did. I sent her a voice now, I was.

Speaker 2 (01:02:58):
Like you, I just love your book. I just binge
watched Binge read it, and I love you so thank
you all the work that you're doing.

Speaker 3 (01:03:05):
I'm so excited for whatever your book three ends up
being and whatever else you have coming out in your
life and thank you for coming on here, thank you
so much for having me, M

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Radhi Devlukia

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Jessie Inchauspé: The One Ingredient That’s Ruining Your Health. 4 Hacks on How to Eat Sugar and Carbs the Right Way and Curb Your Cravings