Jessie Inchauspé: 3 Simple Hacks to Improve Your Glucose Levels by 75% & 3 Ways You’ve Been Lied To About Sugar

Episode Transcript
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Speaker 1 (00:01):
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Speaker 2 (00:50):
The more glucospikes you have, the faster you age. Wow,
and this shows on your skin and your organs. Slowly
age If three out of five people are going to
die of an information based disease. If you want a
healthy body a healthy mind, you need to make sure
you're not on a glucos roller coaster. Your body doesn't
care whether sugar came from an orange juice, or whether

(01:12):
sugar came from a beetroot and is now in a
can of Coca cola. Those sugar molecules will both lead
to a glucospike.

Speaker 1 (01:21):
Before we jump into this episode, I'd like to invite
you to join this community to hear more interviews that
will help you become happier, healthier, and more healed. All
I want you to do is click on the subscribe button.
I love your support. It's incredible to see all your
comments and we're just getting started. I can't wait to
go on this journey with you. Thank you so much

(01:41):
for subscribing. It means the world to me. The number
one health and well in the podcast Jay Setty Jay
Shetty See one Only She Hey, everyone, welcome back to
on Purpose, the place that you choose to become happier, healthier,
and more healed. Thank you so much for coming back
every week. I know some of you are coming back

(02:02):
every day, multiple times per day. Now you have five
hundred episodes in the bank from five years of podcasting.
Make sure you go back and learn about allline incredible guests. Now,
today's guest is someone that i've wanted to sit down
with for a long long time. I was on tour,
I was traveling. We couldn't make it happen, but we
happen to be in the same city, and I had

(02:23):
to take this opportunity. I know that this episode's going
to be super powerful for you, because if twenty twenty
four is a year you want to get healthier, it's
a year that you want to feel better. It's a
year that you want more focus, more productivity, and to
feel lighter and work on your health. This is the
episode for you. Today's guest is Jesse Inchr Spirit, a

(02:44):
French biochemist and New York Times best selling author. Jesse
is on a mission to translate cutting head science into
easy tips to help people improve their physical and mental health.
In her books Glucose Revolution and the Glucose Goddess Met,
which sold over one million copies worldwide in forty languages,

(03:05):
Jeschi ches has starting discovery about the essential role of
blood sugar in every aspect of our lives and the
surprising hacks to optimize it. Now, before we get going,
I want you to realize this. In her international best
sellers Glucose Revolution, which I have right here and the
glucose cost Goddess method, which have surpassed so many copies sold.

(03:27):
She actually did a research study across two thousand and
seven hundred participants, and I want to share with you
some of the key results that are going to blow
your mind. Listen to this. Eighty nine percent of people
following her method have reduced their cravings, eighty percent of
participants are less hungry, seventy six percent of people have

(03:50):
more energy, fifty eight percent of people who wanted to
sleep better are sleeping better, forty seven percent of people
who had skin issues have seen in improvements in their skin,
and forty one percent of people who wanted to improve
their diabetes reported it improved. Please welcome to the show, Jesse.

Speaker 2 (04:10):
Thank you Jay for the beautiful intro.

Speaker 1 (04:12):
It's all true, and it's so inspiring for me to
see how you've taken this subject matter, popularized it, made
it interesting, made it fascinating, made it practical. Every doctor
I speak to tells me to read your book, and
I have to say, I already know she is. She's amazing.
But I love the fact that the medical community is

(04:34):
supporting your work, is telling people to read your book.
I love the fact that all of your work online.
If you don't follow Jesse already on Instagram at glucose Goddess,
go and follow her, because everything's so practical, it's so
habit oriented, it's you've just done such a brilliant job
at making glucose sexy and practical. And so anyway, very

(04:55):
excited have you here.

Speaker 2 (04:56):
Thank you, Ama, thank you. You know, I'm a scientist
and I'm not a doc. I'm not a dietitian. I'm
just a scientist fascinated by how do we make science accessible, useful,
practical so that everybody can benefit from the cutting edge
science out there. So that's really my passion, and I'm
so glad to hear that so many doctors are using
my work with their patients. That's the point. We need
to work together to improve everybody's health.

Speaker 1 (05:18):
Yeah, it's incredible. Well, let's dive straight into it. Because
when I was talking about you coming on the show
and everyone's very excited, I also found that a lot
of people feel very uneducated in this area, and even myself,
I've been on an education journey over the last maybe
twelve to twenty four months about my own glucose levels.
But let's start with what is glucose and why is

(05:38):
it important to understand it?

Speaker 2 (05:40):
I love this question. So glucose is also called blood sugar, right,
and glucose is your body's favorite source of energy. So
make a fist right now with your hand. Okay, So
as you're doing this, the muscles in your hand are
burning glucose to contract and for everybody listening to us
right now, the cells in your brain are currently burning
glucose to understand what we're saying. Right, every single part

(06:02):
of your body is burning glucose every nanosecond to keep
you alive and as human beings, the main way that
we provide this very important glucose to our body is
by eating foods, specifically by eating two categories of foods starches.
So that's bread, pasta, rice, potatoes, oats, and sugars anything

(06:29):
that tastes sweet, from an apple to my favorite triple
layer chocolate cake. Okay, So we eat starches and sugars
and we give glucose to our body. So you might think, okay,
I want lots of energy. Who doesn't want energy? So
if glucose is my body's energy, I should give my
body as much glucose as possible, I should eat as

(06:49):
many starches and sugar as possible. Well, that's actually not
the case. I love to take the image of a plant.
Do you have any plants at home?

Speaker 1 (06:57):
Many?

Speaker 2 (06:58):
Okay, so you know that in order to keep a
plant alive, you need to give the plants some water.
But what happens if you give the plant too much water?
It dies exactly, And the human body is similar. Some glucose.
Everything's going great. Too much glucose and problems start happening.
Most of us are giving our bodies too much glucose,

(07:18):
and this leads to whole bunch of symptoms, cravings for
sweet foods, chronic fatigue, brain fog, inflammation, faster aging, hormonal issues,
and then long term the development of type two diabetes.
So my whole purpose is to teach people how to

(07:39):
eat the foods that they love, the starches and the sugars,
in a way that's not going to cause problems. So
how do you keep eating the spaghetti and the cookies
and the bread in a way that is not going
to damage your health. That's the whole thing.

Speaker 1 (07:56):
And that's what I really appreciate about your work and
why I'm excited about this conversation because I think a
lot of us think, oh no, I have to cut
things out completely, or oh no, I'm going to have
to completely shift everything. And actually you're saying, there's maybe
that is the case. Actually you could let's go there,
let's talk about that. Is there a need, what is

(08:17):
it that needs to be fully cut out? Other things
that we need to definitely avoid in those two buckets
that you just shaped for.

Speaker 2 (08:23):
Us, Well, we really don't need sugar. We don't need
to eat sweet foods at all. It's really just for pleasure.
Your body doesn't need that amount of glucose, that amount
of sugar. So when we eat sweet stuff, whether it's
fruit or chocolate cake, we're doing it because it releases
dopamine in our brain. Dopamine is the pleasure hormone. So
sugars we could do without. But listen, I want a

(08:45):
chocolate cake for my birthday. I don't want to eat
broccoli for my birthday, you know, And it's all around us.
Sugar is delicious, it bringsess, is pleasure. So of course
if you could completely cut it out, it would be
better for your health. But I don't think that's realistic
for most people. I don't have that kind of willpower,
and I haven't seen you must know people who have
completely cut out sugar, but it's quite difficult. What about you,

(09:06):
what's your sugar consumption?

Speaker 1 (09:08):
Like, so, I'm an extremist, which means I either am
eating no sugar. So when I was a monk, I
didn't eat sugar for three years, but then I can
easily drop back into eating sugar every day because my
mother raised me as someone who ate a chocolate bar,
a chocolate biscuit, a chocolate yogurt, and a chocolate ice
cream every day growing up.

Speaker 2 (09:28):
My chocolate brother.

Speaker 1 (09:29):
Yes, when you mentioned that chocolate triple lead cake, and
I'm like, that is my dream. And I have had to,
through my wife's coaching, through your work, had to develop
a healthier relationship with sugar because I believe a few
years ago I was genuinely addicted to sugar, and I
want to talk to you about that. And for me,
it's taken a lot of retraining, a lot of steps

(09:50):
in between where now I'm back being the extremist, where
I'm not eating refined sugars at the moment, but at
the same time, I would allow myself on my birthday
or an occasion to allow myself to enjoy and indulge.
I've just I was wearing a glucose monitor for about
three to six months, like last year, and I was shocked.

(10:12):
I was absolutely surprised at the types of things that
spiked my glucose levels. I would eat a non sugar
cereal as a test, and that would take it to
bad immediately, not even average, it was bad immediately on
the glucose levels. YE talk to us about glucose spikes
and why are people measuring their glucose levels? What does

(10:35):
that show us? And what are we trying to get
our glucose to mapa.

Speaker 2 (10:39):
So when we eat a meal or food that contains
a lot of glucose, so for example, the chocolate cake
is a good option, a good example, or a plate
of pasta or anything else that starts your sweet when
we deliver that glucose very quickly to our body, we
experience what's called a glucose spike, which means just a
rapid increase in how much glucose is in your body.

(11:00):
And if you're wearing glucose monitor, you will see this.
It will look like this mountain that's just rising and
rising and rising and then it crashes. You don't need
to wear a glucose monitor to understand the benefits of
my work, by the way, but it's a cool visual tool.
So what happens in your body when we spike? Why
is it bad for us? There are three main mechanisms
that are going on on a physiological level that make

(11:22):
these spikes damaging. The first one has to do with
our mitochondria. The mitochondria or the powerhouse of the cell.
Most people remember that from biology class. So your mitochondria
are these little factories inside your cells that are responsible
for turning glucose molecules into energy. Okay, they're incredibly important.

(11:43):
The problem is when you give them a glucose spike.
So when you deliver them a bunch of ducos molecules
very quickly, they break down. They kind of go on strike.
You know. It's like when you have so much to
do on your to do list that you're just like,
I can't do anything. I have to go nap. That's
the feeling they get. They're like overwhelmed by all these
glucose molecules and they cannot do their job properly anymore.

(12:06):
And so what happens. You feel this as fatigue. So
you keep eating this sugar in these carbs, but you're exhausted.
You wake up in the morning, you're tired. Going to
the grocery store is exhausting. Playing with your kids is draining.
Your mitochondria are not functioning properly anymore. And that's why
one of the main symptoms of having glucose spikes, which
most of us have, is this sense of chronic fatigue. Now,

(12:29):
the second thing that happens in our body when we
spike has to do with cooking. So you know, if
you put something in the oven, like a chicken, and
it goes from pink to brown, the chicken has cooked,
and the browning process is called glycation. The chicken has glicated,
it has cooked. Now, a human being, from the moment

(12:52):
we're born, we're slowly cooking. We're slowly glicating. I know
it sounds weird, but it's true. For example, if you
look at the cartilage of babies, it's white, But if
you look at the cartilage of somebody who's one hundred
years old, the cartilage is brown. We glcate, We brown
as we age, and so much so that glycation is

(13:13):
actually pretty similar to aging. And then when we're fully glicated,
when we're fully cooked, when we're fully aged, we die.
So glycation is a process that we can't stop. We
can't stop aging, you know, there's billionaires trying to reverse aging,
but so far they haven't been able to. But we
can slow it down or speed it up. And glucose

(13:34):
pikes have something to do with this. Glucose and glycation
kind of sound. It's like similar words. It's because it
is the glucose that is doing the glicating.

Speaker 1 (13:43):
The aging, yep, the cooking.

Speaker 2 (13:45):
The cooking. So the more glucose spikes you have, the
faster you age.

Speaker 1 (13:50):
Wow.

Speaker 2 (13:50):
And this shows on your skin. Wow, you get more
wrinkles and your organs slowly age as well. So that's
that's a second thing.

Speaker 1 (14:01):
Yeah, I did not know that.

Speaker 2 (14:03):
Yeah wow. And the third thing that happens when we
have a glucose spike, well, all of these processes, so
the mitochondria and the glycation, they also increase inflammation. And
inflammation is just a nasty thing in the human body.
It causes lots and lots of issues. Today, three out
of five people are going to die of an inflammation
based disease, So inflammation is not good. You want to

(14:23):
bring that down. And the third thing that happens when
we have a glucose spike is that your body knows
that these spikes are not good for you. Your body
when it senses this big glucose spike, it calls your
pancreas and it's like, hey, we need to get this
glucose down. So your pancreas sends out a hormone called insulin,
and insulin is amazing, and she grabs all the excess

(14:45):
glucose molecules and stashes them away into your liver, into
your muscles, and into your fat cells. And that's one
of the ways that we gain fat on our body.
But then too much insulin over time that's the reason
we get type today. So essentially you have mitochondri fatigueation, information, diabetes,
and then a whole bunch of other symptoms you might

(15:06):
feel depending on your personal health history, like brain fog,
like hormonal issues that could lead to infertility, etc. Et cetera. Basically,
what I'm saying, Jay, is that if you want a
healthy body a healthy mind, you need to make sure
you're not on a glucose roller. Coaster, because otherwise it's
going to be very difficult for your body to function

(15:27):
and for you to feel your best if you're experiencing
glucosepiks on a daily basis.

Speaker 1 (15:32):
What are some of the hidden places glucose is that
we may not see or may not understand, that we
can't figure out on a day to day basis, Because
I feel like when I went to that test of
the no sugar cereal in my head that didn't have glucose,
only for me to understand it was the rice that
it was made from that was having that impact on me.

(15:54):
So whereas are there any others that you know that
are hidden?

Speaker 2 (15:57):
Actually, breakfast food is usually a top offender, right, So
orange juice, fruit smoothies, breakfast cereal, even if they say
no sugar or low in sugar, that doesn't mean they
don't contain glucose. It just means they don't contain any
table sugar. But they could also contain sugar from fruit,
which is quote unquote natural, so it doesn't have to
be claimed as an added sugar in a package. Right.
Breakfast foods huge hudre defenders, and then kind of like

(16:21):
funny things that you wouldn't expect like eating a lot
of grapes. If you eat fifty grapes, that's actually a
lot of sugar because the fruit that we eat today
has been bread to be extremely high in sugar and
concentrated in sugar. But I think breakfast foods are one
of the biggest ones.

Speaker 1 (16:38):
Oh.

Speaker 2 (16:38):
Also, dried fruit. People don't realize that it's not because
something comes from fruit that it's good for you. Dried
fruit or fruit smoothie or fruit juice can contain you know,
tens and tens of grams of sugar even though it
originally came from her fruit. But your body doesn't care
whether sugar came from an orange juice and is now
in an orange juice or the sugar came from a

(17:00):
beetroot and is now in a can of Coca cola. Right,
those sugar molecules will both lead to glucose spike.

Speaker 1 (17:06):
Yeah, and it's interesting because I think the way we've
been trained to have a sweet breakfast. I've switched to
savory breakfast last year, and that's something you are a.

Speaker 2 (17:15):
Big, big hack of mine.

Speaker 1 (17:17):
Yeah, yeah, I told to us about that switch.

Speaker 2 (17:19):
Well, listen, the glucose spikes that we experience after breakfast
is going to control the rest of our day. So
if you eat in the morning something that is pure glucose,
like most of us do, right, I grew up on
orange juice and Metalla crapes, so I know that's amazing.
It was amazing. But then at ten thirty, I was
exhausted because I was crashing. My gluco seveles were crashing,

(17:40):
and I was super, super hungry because after a big spike,
you experience a big crash, and that crash activates the
craving center in your brain and literally it tells you, Jay,
go find some chocolate, you know, and you cannot voice.
You can't resist that urge. So your breakfast. If you're
having a big glucos spike at breakfast, you're setting yourself

(18:01):
up for a day of cravings, fatigue, inflammation, and you're
going to feel quite awful. An important switch to make
is to switch from a sweet breakfast to a savory
breakfast built around protein. Right, whatever kind of protein you like.
Maybe it's dairy, maybe it's tofu, Maybe it's protein powder,
Maybe it's left over fish from last night, maybe it's eggs.
Whatever kind of protein you want, that's going to keep

(18:22):
your glucose levels nice and steady. Add some healthy fats
in there, and you can have some starch like a
slice of bread for taste. But importantly, a savory breakfast
contains nothing sweet, except if you want some for taste,
some whole fruit. Right, And you know, all those sweet
breakfast foods that you love, you don't have to say
goodbye to them completely. The best time to have them

(18:44):
is for dessert, after lunch or after dinner, because if
you eat something that contains a lot of glucose, something
starchy or sweet after a meal, the glucose molecules are
not going to arrive as quickly into your bloodstream because
that's already going to be food in your stomach. The
worst time to eat starches and sugars is breakfast because

(19:07):
your body is super empty, so anything you eat goes
to your bloodstream in a second. Right, But it's actually
the meal of the day where most of us eat
just starches and sugars. Think about the typical breakfast orange juice,
oats with honey on them, breakfast cereal fruit smoothies exactly,
and then you wonder why most of us feel so

(19:29):
terrible throughout the day, Why it's four pm and more exhausted,
and we need coffee or red Bull. We have cravings
all throughout the day and even at night. Your breakfast
controls how you feel for the whole day. And I
think switching from a sweet breakfast to a savory breakfast
is almost like you know in the movies when they
go through the mirror. It's a parallel universe, and you

(19:50):
really feel so different, so different. All of a sudden,
you have steady energy, your brain is clear, you feel good,
you feel like yourself. You're not controlled, You're not a
victim to these cravings anymore.

Speaker 1 (20:02):
Yeah. I found though that as someone who has had
cravings for a long time or lived in that sweet cycle,
there's been a lot of withdrawal symptoms. I think when
people stop eating sugar, I've definitely experienced headaches. I think
some people experience very low energy. Someone was telling me
earlier today that they feel nauseous or sick like. There's

(20:23):
a lot of different things that come with it. Talk
to us about why it's so addictive, Yeah, obviously beyond
the fact that we love the taste of it, Why
is it so addictive and how.

Speaker 2 (20:34):
Does it cause a symptoms?

Speaker 1 (20:35):
Yeah?

Speaker 2 (20:36):
I think what you're talking about is if somebody goes
cold Turkey and just completely cuts things out, And that's
not actually something that I recommend. I think again, like
I don't have that kind of real power, and I
want to help people improve their health without having to
give up the sugar. So even if you delay the
sugar from breakfast to after lunch as dessert, you're not
going to get all those withdrawal symptoms. You're still going

(20:56):
to be able to enjoy it and get the dopamine,
but with less impact in your glucos levels. And listen,
sugar is addictive, right, and that dopamine is very very,
very very addictive, and as human beings, eating something sweet
is a very easy way to get a hit. Now,
what you're talking about can also be due to if
somebody completely cuts out carbs, so starches and sugars completely.

(21:18):
Let's say from today to tomorrow, you cut out all carbs.
That can cause issues because if you've been eating carbs
your whole life, your body expects these carbs every two
to three to four hours, and your body's actually just
burning glucose for energy, So all of a sudden, you
cut off its supply of glucose and it becomes a
little bit stressed out, especially if your body's not used

(21:41):
to also burning fat for fuel. In a healthy body,
you can switch from burning glucose for energy to burning
fat for energy easily. So either you eat glucose in
your body gets energy that way, or you're not eating
and your body's burning fat. In most of us, we're
eating every two to three or four hours some carbs,
and so our body it doesn't know how to burn
fat for fuel anymore. It doesn't have that muscle. So

(22:04):
the idea is to train it slowly to be able
to do that, not to just cut out completely these
you know, cut the grass of under the foot too quickly.

Speaker 1 (22:12):
That's going to be difficult, Yeah, And I think that's
one of the biggest challenges right because when it comes
to newest resolutions, or when it comes to changing habits,
we often think we have to go in or out.

Speaker 2 (22:23):
I hate that. In diets, you know, they don't work,
they're super stressful. They're actually a pretty strong way to
control women like I have been from the moment I
was a teenager. The magazines are telling you lose five
pounds in a day, you know, lose your belly before summer,
you're bombarded by these messages that make you feel inadequate
if you're not on a diet. I mean, it's pretty

(22:44):
messed up. The amount of fat on your body or
how much your weight is not a good representation of
the internal health of your body, right. And if you're
just focusing on I want to lose weight, I want
to lose weight, there are very unhealthy ways to do
that that might actually make your health way worse. I
like to teach people is these simple hacks. So savory
breakfast is very important one. Eating sugar as dessert instead

(23:07):
of all an empty stomach is another key one. And
these hacks are going to help your body on the
long term and create better health from within, and you
might lose weight. For example, in my experiment, about half
the people lost some fat on their body without trying to,
without counting calories, without cutting out foods, just because naturally
that's where their body wanted to be. And it readjusted right.

(23:28):
But the objective is not weight loss. The objective is
being craving free and not feeling victim to finding sugar
three times a day or not a victim to the
pot of ice cream. At the back of your freezer
after dinner, good energy so you can actually live the
life you want to live and go after your dreams,
you know, that's the point, and play with your kids
and have time for yourself, and then improving any medical

(23:49):
condition you might have, from mental health through infertility to diabetes,
weight loss consequence. If it's not the whole point, it's
not a diet, you know.

Speaker 1 (23:58):
Yeah. And it's a different shift in mindset really, because
you're saying that a lot of us are addicted to weight loss,
weight gain or something like that, and you're actually saying, well,
let's make it about energy, Let's make it about focus,
Let's make it about.

Speaker 2 (24:09):
Make it about health.

Speaker 1 (24:10):
Health. Yeah, yeah, which is which is which We just
haven't been trained to think that way, you know, we haven't.
Even I grew up always feeling like, oh, if I
didn't put on weight, then I must be healthy. And
that's such a I mean, it's such a rudimentary belief
around what health and well being is.

Speaker 2 (24:26):
Absolutely, and it's shifting, you know, we're now understanding that's
not the way to go. We need to focus on health,
not body size.

Speaker 1 (24:33):
Absolutely weight absolutely what should someone eat at three pm?
When they're tired. Because everyone has that post lunch you.

Speaker 2 (24:42):
Know slump, they do, they do, but it actually can
go away if you study your glucose levels and if
you no longer have these spikes, you don't have to
feel that post meal slump anymore because generally that slump
comes from your glucose having spiked and now dropping, because
after every spike, there's a drop, and this drop can

(25:02):
make you feel really, really, really tired. So if you
feel those symptoms of the postmeal crash, the best thing
to do is to start with your breakfast, So have
a savory breakfast. Then the second thing I would recommend
is that at lunchtime, make sure that you start your
meals with a specific type of ingredient that is going

(25:23):
to help balance your glighost levels. And before I tell
you what that is, I want to tell you about
this amazing research study Jay So researchers looked at a
meal and they found that if participants ate the elements
of that meal in a specific order, they could reduce

(25:44):
the glucose spike of the meal by up to seventy
five percent.

Speaker 1 (25:50):
Huge.

Speaker 2 (25:50):
That's huge, without changing how much they're eating, without changing
what they're eating, overall just by changing the order. And
when I was in school, I remember biology teachers telling us, oh,
when you eat it all becomes a big soup in
your stomach, And so I thought, how is this possible?
How can the order in which you eat the elements
of meal have an impact? So the research is fantastic.

(26:12):
It turns out that when you start your meals with vegetables,
the fiber in the veggies, when you eat it first,
has time to coat your upper intestine and create a
sort of protective mesh okay, like a shield on the
walls of your intestine, and that shield then slows down

(26:32):
how quickly the rest of the meal is going to
access your bloodstream, how quickly the molecules from the rest
of the meal are going to make their way into
your bloodstream. And so veggies first is this very important hack?
Now the scientist.

Speaker 1 (26:48):
Lost because you hated because cobs.

Speaker 2 (26:54):
And you know, actually, so when you go to restaurants,
they often give your bread at the beginning of the meal,
and actually it's pretty small. So I think there's a
whole conspiracy here, because if you give people some bread
at the beginning of your meal, so you're super hungry,
you eat the bread. Bread is start, it turns to
glucose so very quickly you experience this glucose spike and
about ninety minutes later you're crashing. And that's when the

(27:15):
waiter comes over and is like, Hi, anybody would like
some dessert. And at that point you're feeling this intense
craving for sugar because of that glucose drop, So you're
going to order dessert.

Speaker 1 (27:24):
That makes sense to me, I love.

Speaker 2 (27:28):
But the best thing to do actually is to delay
that bread and first have your veggies and then have
your main dish and have the bread, you know, during
the main dish or after the main dish, and that
way you can still enjoy the bread, but the glucose
molecules are going to be protected by that fibermesh and
not going to create that big of a spike, so
you won't feel those craving and ninety minutes later you
won't feel the energy crash. So that's another super important hack.

(27:50):
And if you do nothing else, just at your next
meal eat what you would normally eat. Just add a
plate of vegetables to the beginning of your meal, and
it can be three baby carrots, it can be some
beautiful roasted cauliflower with tahini or whatever. It can be
some salad, it can be any sort of veggies you
have in your fridge, and tomatoes count as well, and

(28:11):
you'll see how different you feel after the meal. No crash,
no cravings, and you know you're also helping your body
become healthier from within. And interestingly, Jay, this hack actually
has a lot of parallels in cultural habits. So you know,
I'm French and in France we have this tradition of
kuditi at the beginning of a meal, which is raw veggies.

(28:33):
In Italy they have antipasti, which is generally vegetables at
the beginning of the meal. In the Middle East you
usually start your meals with herbs eaten by the bunch.
So none of the stuff I'm talking about is that revolutionary.
It's kind of common sense. But we've lost touch with
these traditions and now we understand the science behind them,

(28:54):
so I want to bring them back.

Speaker 1 (28:55):
Yeah, that's spectacular. There was a study you were about
to quote and then I cut you off. I don't
know you were about to say, and the study says,
and then I said, I used to eat my vegetables lost.

Speaker 2 (29:05):
I think I was just talking about the food order,
so seventy five percent, and so ideally, from a scientific standpoint,
you would always start your meals with the veggies, then
the proteins and the fats, and then the carbs last,
the starches and sugars last. Now you know that's a
scientific theory, and if you want to decompose your meal
and do that specific order, you can. But I think

(29:26):
from this science we can just extract the most important
piece of information, which is veggies first and the carbs
towards the end of the meal to reduce the spike.

Speaker 1 (29:36):
I think that's so practical. All of us can at
least do that with whatever's on our plates. And if
we can just make that shift today, we're going to
start to see the benefit and that will hopefully push
us in that direction exactly.

Speaker 2 (29:47):
And then naturally you crave less sugar and you feel better.
And it's these small tweaks and you don't have to
cut out foods. We're not talking about restricting how much
you're eating. I'm actually telling you to add food to
your meal and that is going to improve your health.
So veggie's first. That's another very key hack that I
recommend people try out.

Speaker 1 (30:07):
How off is the recommended daily amount of grams of
sugar on any given packages? Right, so, if you look
at any processed food or any package food, it will
say this is thirty percent of your daily amount. How
wrong is the daily amount?

Speaker 2 (30:22):
Well, so, the American Heart Association recommends no more than
twenty five grams of added sugar I think for women
and fifty grams for men something like that. But we
don't need any of this sugar. We don't need to
eat any sweet stuff at all. Your body does not
need sugar to live. So that is an upper limit,
if you will. Yeah, that's an upper limit.

Speaker 1 (30:44):
We're seeing as the basic reviment.

Speaker 2 (30:46):
It's like saying, I don't know three cigarettes are allowed
to day. It's like it doesn't mean you should smoke cigarettes.
It means like that's the upper limit after which real
problems start happening. But it's better to have zero. But then,
what these recommendations don't take into account is when are
you eating the sugar. Is it first thing in the morning,
So you're increasing inflammation, brain fog, increasing risk of diabetes,

(31:09):
hurting your miritochondria, having cravings, aging faster, or is it
after a lunch that had fiber at the beginning of
a meal, where the impact is going to be way
less hardcore on your health. So if you just keep
eating the same amount of sugar as you're eating, but
you just change when you're eating it, that's the first step,
you're already going to see a big impact in your health.

Speaker 1 (31:30):
And then second step could be reducing.

Speaker 2 (31:32):
Amounts for sure, and naturally, because you're not creating that
cycle of addiction, you're going to have fewer cravings for
their sugar. Anyway. Yeah, there's this other really cool study
I want to tell you about. So scientists put participants
in an fMRI scanner, you know those big donuts scanners. Okay,
So they were looking at their brain activity. And as
the participants were in the scanner, there was a screen

(31:55):
in front of their eyes, and the screen showed images
of food chocolate, cake, donut, broccoli, burger, et cetera. And
the scientists asked the participants to rate how much they
wanted to eat that food from one to ten. Okay,
like one is like I don't care, ten is like
I want to eat this right now. And the participants
were hooked up to a machine that was measuring their

(32:16):
glucos levels in real time, and this is what the
scientists found. They found that when people's glucose levels were steady,
they were rating all the foods like fiveish burger, five
ish broccoli, fiveish, so you know, no particular cravings. But
then when the participants glucos levels were dropping, two things happened.

(32:37):
First thing, on the brain scan, the craving center was activating,
and second thing, they started rating all of the sweet
foods really highly okay. And that just goes to show
that you cannot control these cravings. They come from a
deep part of your brain that goes onto alert mode
when your glucose levels are crashing, because it is a

(32:59):
dangerous thing for the right Your body doesn't know that
that crash came from a spike. Because you just ate
fifteen donuts, your body thinks it's low on energy. And
so all this to say that as you study your
glucose levels, this craving center will activate less and less,
so naturally you're not going to want to eat as

(33:19):
much sugar, and you're going to switch from a situation
in which you were controlled by those cravings to a
situation in which you'll eat the sugar you really like
for pleasure, for enjoyment, without feeling controlled. So instead of
feeling like, oh my god, I need to eat something
sweet right now, give me anything, any chocolate bar, it's

(33:40):
more like, hmm, you know what, tomorrow, I want to
go to my favorite bakery and get my favorite pastry,
you know, from a sense of like agency and strength
and boundaries versus being a victim to that sugar addiction.

Speaker 1 (33:54):
Yeah, you can have that delayed gratification. Exactly, Yeah, exactly, No,
that's huge. I mean two things that really helped me
with this. And I notice when I'm weaker, and this
obviously happens with the amount of travel I do, and
I totally notice how that impacts my desire for more sugar.
And I found that one of the biggest commitments I

(34:16):
had to make was eating my meals on time every day,
and that started to reduce cravings. So when I was
having breakfast at a certain time, lunch at a certain time,
and dinner at a certain time, I found myself having
less cravings and filling the gaps with less sugar. When
I was missing breakfast, so I was missing lunch, and
then I was trying to make up for it, then
I'd be willing to take anything as you're saying. And

(34:37):
the second thing I found was when I had poor sleep,
I was sleeping badly or I wasn't sleeping enough, I
would wake up craving sugar to want to get me
to the next meal, and then naturally I'm going to
have all these things that aren't great for me because
I just haven't slept well. And I found that those
two things had a massive impact. But how is what
you're saying having an impact on the other way? I'm

(34:58):
taking how these lifestyle choice is impact my glucose cravings,
but how are our glucose levels impacted us?

Speaker 2 (35:04):
For example sleep, So sleep and glucose are go hand
in hand. And so what you're describing is if you
wake up and you haven't slept well, you have more cravings.
And you know what else happens, which is kind of unfortunate,
is that when your body is tired, it cannot regulate
your glucose levels as well. So anything you eat will
create a bigger glucose spike. So, for example, if you

(35:24):
have that cake on a day when you're rested versus
a day when you're super exhausted. The exhausted day, the
cake will make a bigger spike. You're eating the same cake,
but it's creating a bigger spike, therefore a bigger crash,
therefore more cravings. And so when we're tired, we tend
to crave more sweet foods, and that that makes a
bigger spike and a bigger drop. And then in turn,

(35:46):
being on a glucose roller coaster also makes your sleep
that night worse, not as deep, not as restorative, So
you start this vicious cycle. Okay, here's what to do
to break the cycle. First of all, use the hacks
when you wake up, so if you're tired, have a
savory breakfast. Second thing to sort of reset your glucose
balance is to exercise, even just five minutes. So next

(36:09):
time you wake up and you're tired, to five minutes
of jumping jacks. Put on a YouTube video five minutes.
You know, exercise, anything that's going to get your muscles
working is going to help you manage your glucose levels
better that day. And then as you study your glucos levels,
you will notice you will sleep better. And often people
will tell me that they used to wake up in
the middle of the night with a pounding heart. You know,

(36:32):
sweats that can be because your glucose levels are crashing
as you're sleeping.

Speaker 1 (36:37):
Wow.

Speaker 2 (36:37):
Yeah, And that's why in my study, so many people
improve their sleep, not by taking sleeping pills, not by
changing what's happening in their bedroom, just by changing how
they're eating. Everything is connected, Jay, You cannot just look
at one thing in isolation. When you improve your glucose levels,
so many systems in your body improve. It's remarkable. So

(36:58):
you might be entering this because you want less inflammation
or few cravings. But then what happens is you realize, oh,
my skin is better, Oh I sleep better, Oh my
mood has improved. You know all these amazing side effects.
It's really beautiful to watch.

Speaker 1 (37:12):
Yeah, you mentioned mood there. What's the connection between blood
sugar levels and mental health? Because I think again, even
though we are making those connections now, I think often
we don't recognize how correlated our diet on mental health live.

Speaker 2 (37:25):
That's the reason I got into this in the first place.
So when I was a teenager, I had an accident.
I broke my back jumping off a waterfall, had very
intense surgery. I have lots of metal in my back now,
and physically I was fine, because you recover fast when
you're that young. But then my mental health started going
really down the drain so anxiety, depression, depersonalization. I felt

(37:48):
like my brain was completely broken. I didn't feel like
myself anymore, and I went on a journey to try
to understand how to get better, and that's what got
me study biochemistry. That's what got me into genetics. And
then almost ten years after my accident, ten years of darkness,
I finally had my first clue. I was part of

(38:11):
a pilot experiment and during it I could wear a
glucose monitor and I saw jay that the days where
my glucos levels were spiking and dropping a lot, my
mental health was worse, and the days where mygnicos levels
were steady, my mental health was so much better. And
this changed everything for me because I had been completely

(38:33):
lost for the better part of a decade trying to
understand what the heck I could do to improve my
mental health. And I was lost, let me tell you,
And nobody said, oh, you should look at your lifestyle.
But in that moment, I remember that day, I was
feeling one of these episodes come on of deep personalization,
which is this horrible mix of brain fog, feeling like

(38:55):
a stranger in your own body. I mean, it's terrible.
And I scanned my glucos monitor and I see one
of the biggest glucose spikes I had ever seen, and
so I started putting two and two together. I said,
wait a minute, is it possible that this glucose spike
is actually causing this episode anyway? So that opened the
gates really wide tree it. I was like, wow, this

(39:16):
is fascinating, and I started doing all the research I could,
and I saw that I wasn't alone, that most people
experience glucose spikes on a daily basis, even if they
don't have diabetes, and that these spikes are correlated to
all the things we spoke about and to mental health.
So as I started managing my glucose levels, my mental
health started improving. And so what's the connection. Well, the

(39:40):
cells in your brain also use glucose for energy, and
so you know those three things I talked about, the
mitochondrial damage, the glycation, the inflammation, the insulin. Your brain
cells also feel these consequences of spikes, and we don't
fully understand how the brain works, but we do understand

(40:01):
that when these things happen in the brain, it's not good.
We also know that glucos spikes impact tyroscene levels, and
tyroscene is an important molecule that regulates our mood. Oh
and tell you about another really fun study.

Speaker 1 (40:14):
Okay, yeah, please, fascinating.

Speaker 2 (40:16):
So blessed these scientists. They're so amazing. Okay, so let
me tell you what this study is. So, scientists recruited
two hundred married couples. They gave each person the couple
a voodoo doll representing their spouse.

Speaker 1 (40:32):
Wow, I know.

Speaker 2 (40:33):
They told the married people to please, over the next
six weeks, put a pin in the voodoo doll every
time your spouse annoys you. And then at the end
of the six weeks, the scientists got all the voodoo
dolls back with all the pins in them, and they
measured the participants glucose levels. They found that the people

(40:54):
who had the most irregular glucose levels had put the
most pins in the voodoo doll representing their spouse, and
that's where the tyrosine hypothesis started coming up. They saw
that being on a glucos roller coaster can impact how
irritable you are, how you see those around you, how
nice you are, how triggered you are by your spouse.

(41:16):
So if you ever feel irritated agitated, like, oh so
annoying person, hit them, Well, maybe your glucos levels have
something to do with it. So, whether you're trying to
improve irritability, hangriness, mental health, anxiety, depression, whatever, managing your
glucos levels again is a key foundation in the house
of your health. Yeah, And for me, like it wasn't

(41:38):
everything right after I manage my glucose levels, I had
to go to therapy, do emdr, do lots of other stuff,
but it gave me a foundation that was so necessary
as that first step.

Speaker 1 (41:50):
Yeah, well, I think what you're laying up there for us,
and that's definitely what I've discovered in my own journey
of mental health and well being is just that you're
just making it harder for yourself when you're not using
everything at your disposal. And I was definitely someone who
had used mindfulness and meditation in order to master the mind,
but I didn't realize how hard that was when your

(42:10):
body was slowing you down. And actually, if your body
was with you, the kind of revelations and breakthroughs you
could have were limitless. But when your body wasn't with you,
or for some people, when their mind's not with their body,
it slows you down and it makes everything so much harder.
And I couldn't recommend that more to people. Like if
you're someone who loves meditating and you love mindfulness, but

(42:30):
you're not taking care of your body and you're not
looking at your gluecost levels or your sleep, take a
look at it. It's only going to make you a
better meditator. And if you're the other way around, where
you're like Jay this, you know, the physical stuff for
me is easy. I feel really fit and healthy. It's
really important to add the other side as well, because
you have no idea how good you can feel.

Speaker 2 (42:47):
It's all connected. And to give you another example, I've
been recently BRILLIANTO weightlifting, so it feels really good. My
body feels strong, and I've noticed also my mental resilience
has improved as my physical resilience has improved, so I'm
able to manage stress better. I feel stronger, and that's
because you train your nervous system. Your body and your

(43:08):
brain all connected by your nervous system. Right, and so
when you improve your physical health, your nervous system improves
and your mental health improves as well. It's all connected.

Speaker 1 (43:17):
Absolutely. Is there a more ideal food before or after workouts?

Speaker 2 (43:22):
Oh? Great question.

Speaker 1 (43:23):
Yeah.

Speaker 2 (43:23):
So this actually brings me to another hack, which is
the hack about movement. So as your muscles contract and
as your exercise or even as you're just walking, your
muscles are burning glucose for energy, and we can use
this information to our advantage. So the hack I recommend
is after eating one of your meals a day, After
one of your meals a day, use your muscles for

(43:45):
ten minutes, go for a walk, play with your dog.
Tidy your apartment. I'm a very messy person, so I
do that one a lot. To tidy your apartment, do
some cap phrases. If you're at your desk at work,
why not go to the gym, you know, go weightlift.
Because you do this, your muscles are going to be
using some of the glucose from the meal you just ate.
And if you're an athlete and you're doing some very

(44:08):
intense exercise, your body's going to use up most of
the glucose from whatever you eat. So the more you exercise,
the more you can eat glucose before or even after
actually and your experience much less of a spike. So
if you want to eat a cookie or chocolate cake
before or after workout, is actually a pretty good time
to do it. That way, a lot of the glucos

(44:30):
will go to your muscles instead of causing a spike.

Speaker 1 (44:32):
That's what I've been trying to do. So the reason
I'm asking is for myself. One of the things I
struggle with is usually I'll wake up, I'll meditate in
the morning, and then I'll drink a tea or something
like that, like a warm elbow tea, and then I'll
go on a hike or I'll go and work out
because I've never really found what to eat before my
workout that's great for me. And then when I come back,
I'll eat breakfast. I'll have my savory breakfast, and I

(44:55):
feel good and everything feels fine, But I often wonder
could I be doing something better before I go out
on my hike, which can be like it'll be thirty
minutes normal and then thirty minutes intense incline.

Speaker 2 (45:07):
If you do eat something before going working out, maybe
a banana, or something. Do you feel like you're able
to work out better? Do you feel like you have
more energy, more explosivity.

Speaker 1 (45:16):
That's a great question. I think i'd have to monitor
that to give you like an honest answer, and I
would say that in the past, I've tested things like dates,
but then I was worried that.

Speaker 2 (45:26):
That was going to spike very high instrogried exactly.

Speaker 1 (45:28):
So I had that recommendation from someone I tested it.
I was like, when I learned about everything to do glucase,
I was like, wait a minute, that's probably not a
good idea.

Speaker 2 (45:35):
How intensity are I exercising? Are you just walking?

Speaker 1 (45:38):
No? So that's what I mean. It's it's probably thirty
minutes like easy, and then thirty minutes of like explosive incline.
But it's not high intensity in that it's not all fast.
It's self paced, but it is all uphill for thirty minutes.

Speaker 2 (45:51):
For example, if I don't eat before I work out,
I don't perform as well, right because as you're eating
something that contains glucose, that's going to feed your muscles
very easy, the easily accessible energy. So you could do
some tests. I don't think dates are necessarily because of
your hind sugar. But you could even try something like,
you know, a piece of sour dough bread right with
another card on it, or a banana with some nut butter.

(46:13):
You don't have to have something so sweet and concentrated
as a date, but.

Speaker 1 (46:18):
Do some tests see what works options. Yeah, you could
even do you have a cardo and.

Speaker 2 (46:23):
You could do some almonds, You could do yogurt with
some berries. Try some stuff out and see because you
might find that you're actually walking faster.

Speaker 1 (46:32):
Yeah, definitely sometimes about the going up that hill, going
why am I doing this today? And I completely agree
with and would you say it's the same for weight
training before weight training is at the same time.

Speaker 2 (46:43):
Take time, big time, especially if you're doing something like
weight training, which is you know, more explosive than walking
or running. You have to really your muscle will need
to be able to go, you know. So, yes, absolutely so.

Speaker 1 (46:57):
My nutrition has put me onto this a couple of
years ago, and I hated it, but then when I
saw you like it was one of your big pillars.

Speaker 2 (47:05):
Oh, I know you're about to be about to say I.

Speaker 1 (47:10):
Was drinking a cup of figga like the little whatever,
the shot of vinegar. Why a shot of vinegar before.

Speaker 2 (47:16):
First of all, a shot is not good. You should
always dilute it because if it's a shot, it's going
to hurt your teeth a.

Speaker 1 (47:23):
Shot, So I'm going to change that. It's a lot
easier to tell you.

Speaker 2 (47:27):
Yeah, okay. So vinegar contains a wonderful molecule called acetic acid,
and acetic acid when you have some before a meal
is going to slow down how quickly food breaks down
into glucose in your body. So it's kind of like
slowing down digestion. And this is really really good. It
makes you feel fuller for longer and the glucose molecules

(47:50):
arrive more slowly into your blood and that's the whole point.
So the hack is, before a meal that's going to
be high in carbs, have one tablespoon of vinegar in
a big glass of water. I was not doing that
five to ten minutes. Yeah, well, I'm no wonder you
didn't like it. You were a shot, like gosh, And
it can be any type of vinegar, apple side of vinegar,

(48:11):
white wine, vinegar, cherry vinegar, whatever. You just want to
avoid the very syrupy like balsamic glaze. That one's no
bueno because that's full of sugar. This is an easy hack.
And again science has shown us that this ingredient that
most of us have in our kitchen actually has a
wonderful effect on our health. And it's been used for millennia.

(48:32):
I mean, vinegar has been around forever, but now we
understand the science behind it. It's a great hack.

Speaker 1 (48:37):
And what you before every meal or just lunch or
is there depends on.

Speaker 2 (48:41):
How you feel. I recommend before the meal of your
day that's highest in sugar or starch. Right. And one
other thing you can do is you know how I
was explaining, veggies first is so important. You don't have
to drink the vinegar. You can also make it into
a dressing and put it on your veggies.

Speaker 1 (48:57):
Okay, you're making it easy.

Speaker 2 (48:59):
So you know, a salad with some vinegard dressing, wonderful
way to start your meals. Wonderful. You get the fiber
from the veggies making that mesh, and you get the vinegar,
slowing down breakdown of food. You're golden.

Speaker 1 (49:11):
Got it? Okay, Now I can get back on it
because I've been avoiding it. It was so hot.

Speaker 2 (49:16):
I was.

Speaker 1 (49:18):
Doing a shot of vinegar and you're right about the
teeth as well.

Speaker 2 (49:22):
So sorry, that's terrible, that's kind of gross.

Speaker 1 (49:26):
It was really hard to have. And yeah, every time
i'd have it would almost feel like it could start
some reflex. Yeah you could have like.

Speaker 2 (49:32):
You know, that's not great. I'm sorry, No, that's good.
But as you can see, this is another really easy hack.
It's free. It doesn't ask you to add any to
remove anything. You're just adding stuff and helping your body
at the same time. And then I like to see
these hacks as sort of an on ramp to freeway,
you know, you kind of you kind of get on them,
and then after a few days, you feel so much
better and everything becomes easier in your life.

Speaker 1 (49:54):
Yeah, no, that's great. What about for our snackers, sackers
that are listening. It was saying, Jesse, I love this advice.
I can do that for my meals. But I'm a
big snacker and I turned towards I mean today, if
you look at it, whether it's a protein bar, but
I guess protein bars is such a common go to snack.
They have really high sugar.

Speaker 2 (50:13):
It depends on the bar, it really depends. So look
at the ingredients always. And so when you look at
the ingredients list on the back of a product, they
are ordered by weight. So if the first ingredient says sugar,
that means sugar is the most important ingredient in that product,
and then they decrease right in weight. So if you
see in the first five ingredients of anything, whether it's

(50:36):
a protein bar or yogurt, if there's any type of
sugar in the first five ingredients, then that product is
desserts okay.

Speaker 1 (50:44):
So if it says like such a great.

Speaker 2 (50:46):
Yeah, and it doesn't have to say just sugar, it
can say something like date pure honey, dextros fruit juice,
concentrates in glucose revolution. I have the whole list, but
many use lots of fancy words to not make it
sound like just cane sugar. But actually it's just cane sugar.
It's all the same molecules, right, So sometimes you could

(51:10):
the difference no difference. So that's for the protein bars
and then for the snackers. Okay. I have a hack
that's called putting clothing on your carbs. Anytime you eat carbs,
so carbs being starches or sugars, make sure to never
eat them naked and buy naked. I mean on their own.
So never snack on just a piece of bread, or

(51:33):
never snack on just a cookie. Always add some clothing
which means protein, fat, or fiber, which means, for example,
adding some avocado to the bread, or some cheese, which
means for example, adding five almonds to the cookie, or
Greek yogurt. Right, so, if you love snacking, remember this hack.
Put clothing on your carbs. Never eat your carbs naked.

(51:55):
That way, you'll have less of a glucose bike because
the risk j is that our snacks off that craving's
rollercoaster because between meals, our stomach is empty. So same
concept as for breakfast. You don't want to eat too
much sweet stuff otherwise it's going to make a big
spike and you're not going to feel very good ninety
minutes later.

Speaker 1 (52:11):
This is actually genius. Like, if you're listening to this
right now, none of us have any excuses to shift
this around. Genuinely, I'm listening to you just going thank you,
thank you so much, because I think it's so often
when you're hearing about how to change your diet and
your food, it just sounds so hard and so complex,
and it feels like God where do I even start

(52:33):
with this? And here we are just making really basic
connections that we can all do very very simply, and.

Speaker 2 (52:40):
It helps you with your energy, with your mood, with
your skin, but also for serious health conditions like type
two diabetes. This is the way out right. If you
have type two diabetes, if one of your parents' grandparents
has it, it can be quite challenging to know how
to get out of it, and it can feel like
either I have to go on this extreme diet and
never eat carbs ever again, or I'll do this medication.

(53:02):
And what I want to offer with these hacks is
an easy way to take back some control over your
glugos levels. Because type too diabetes is reversible. It is
not a genetic hereditary disease that you can do anything about.
You can improve it. I see people put it into
remission every single week using this work in concert with
their doctor, of course, but this is the kind of
stuff that can turn your health around and instead of

(53:24):
getting sicker as you age, your health can improve as
you age. Don't we all want that? That's the dream?
You know?

Speaker 1 (53:31):
Absolutely? Yeah? Absolutely. In the book you talk about there's
some research that says that eating fruit first thing in
the morning without any other foods is best for digestion.
We're eating it as a singular food first in the morning,
impact blood sugar, Like, what's your take on that.

Speaker 2 (53:45):
Well, you know this idea of, oh, if you eat
fruit as dessert, it's going to rotten your stomach or
it's going to putrefy. That's kind of an urban myth
that's been floating around. So if you look at the
ideal food order from that side, you should eat the
sugar last, right, and fruit is also in the sugar category,
and so how do you reconcile both of those things?

(54:07):
And people have asked me a lot about this concept of, oh,
fruit for dessert is going to rot in your stomach.
Turns out there's no scientific evidence to support that. Nothing
can rot in your stomach, nothing can putrefy in your stomach. Sugar, sugar,
eat and last or fruit each and last does not
do that. Okay. Now, even though most of us think
that a piece of fruit is supernatural. They're like, oh,

(54:28):
a banana oor peach, like that's nature's bounty. Turns out, jay,
the fruit that we find today in supermarkets is actually
not natural. Humans are very good at breeding stuff. So
humans have bred gray wolves into shiuahwas right, Yeah, and

(54:48):
loads of other breeds of dogs. We've also bred our
fruits and our plants to be very sweet and full
of sugar. If you compare a banana from today to
an ancestral banana, they look nothing alike.

Speaker 1 (55:03):
Wo.

Speaker 2 (55:03):
The ancestral banana is small, full of seeds, full of fiber,
quite tart. Modern day banana basically desert. Same for apples.
Apples used to be small like cherries. Now they're this big, nice,
little prelump package of water and sugar. Essentially, if you
want to eat something sweet, a piece of whole fruit
is still the best thing to eat because of that

(55:24):
protective fiber. And I explained the fiber makes that mesh
in your intestine. But then as soon as you denature
a piece of fruit, whether you juice it, you take
away the fiber, you blend it, you pulverize the fiber,
then it becomes just one big gougo spike waiting to happen.
And it's not because something comes from fruit that it's
good for you.

Speaker 1 (55:43):
Yeah, that's a really good explanation. I appreciate that. I
think there's always been people who demonized fruit as well
in that way. But I think that explanation actually gets
into the nuance and subtlety of how we're having our fruits.

Speaker 2 (55:55):
And now we're never going to say don't eat fruit.
It's totally fine to eat fruit. It's much better fruit
than a cookie, right for your gluco sevels food body.
And it is still an unprocessed food, right. It's been
bread and that's it's still unprocessed. So of course have fruits,
just don't denature that fruit totally, because then you're taking

(56:15):
it even further and further away from the way nature
intended us to consume it.

Speaker 1 (56:19):
Yeah. I actually remember when I first went to India
with my mom and my mom was making me the
same curries that she would make me in London, but
now making them when we were living in India just
for a bit. We went visiting when I was younger,
and it's so interesting because each vegetable was so flavorful
but so different. And I'm sure you feel this back

(56:40):
home or when you're traveling, like you can find these
places in the world where you're eating real vegetables again,
or real fruits, and they don't look as perfect. They
all look imperfect personalities, and even the flavors are not consistent,
so like a zuccuini is going to taste different to
another one, but it's still so flavorful, but in such
a unique way. And I remember saying to my mom, like,

(57:02):
what are you doing here? Like what are you doing
differently in India that you're not doing back in London?
It was just what was accessible. And I think that's
in the States for sure, where I feel that even
more than from London. Where in London I still felt
certain vegetables and everything was still accessible, But here right,
I really feel like a lot of the vegetables and
fruits that were eating a super processed Yeah. Absolutely, it's

(57:25):
really tough. One of your other hacks is stop counting calories.

Speaker 2 (57:29):
Yeah.

Speaker 1 (57:30):
I wanted to talk about that because I think that's
what all of us do. And again that again, the
recommended two thousand for women and twenty five hundred for
men seems to be like such a big figure that
we focus our whole diet plans on and lives on.

Speaker 2 (57:44):
I love this question. Do you know, Jay, how people
used to measure the amount of calories in the food?

Speaker 1 (57:51):
I don't know.

Speaker 2 (57:51):
Okay, So if they wanted to measure the amount of
calories in a donut, here's what they used to do.
They would put the doughnut in a little box, and
they would put this box in a bigger like an aquarium,
like a big basin of water. Okay, they put the
donut box at the bottom of the aquarium, and then

(58:12):
they would light the donut inside the box on fire.
The donut would burn, and then they would measure by
how many degrees the water in the aquarium increase, so,
and that would give you the number of calories in
the donuts. The calories is just a measure of how
much heat is given up when something is burned. So

(58:36):
if you were to put an avocado in that box
and burn it, it might increase the water temperature around
it by the exact same number of degrees. Therefore, you
would say, this donut and this avocado have the same
number of calories. Now it seems pretty obvious that this
is kind of a silly way to measure food. It's
almost like saying, oh, this book and this book have

(58:57):
the same number of pages, therefore they're the same book.
This is not the case, right, my book in your
book might have the same number of pages, but not
about the same topic. They're not from the same author.
They don't give you the same information, don't give you
the same emotion, right, And so if we just talk
about foods based on how many calories they contain, we're
missing what's actually key. What is in that food? What

(59:20):
are the molecules in that food? Is that food just
glucose and it's going to create a big glucos spike?
Or is that food just healthy fats and protein and
going to keep your glucose levels steady. To give you
another example, two people could be eating the exact same
number of calories. Let's say two women are eating two
thousand calories a day. One of them could be eating

(59:43):
in a way that keeps her glucose level steady, feel great, energy, functioning, mitochondria, clear, brain,
going after her dreams, girl boss, whatever. The other person
could be eating two thousand calories in a way that's
creating lots of glucose spikes, information, aging, type two, diabetes,
hormonal issues, brain fog or, et cetera, et cetera. How
many calories you're eating does not tell you how healthy

(01:00:05):
you are, does not predict your health at all. You
need to learn about what you're eating. And in my book,
I explain how to identify the molecules in a food.
And if you follow my hacks and you stop counting calories, naturally,
your health is going to improve. You might be eating
the exacting number of calories as before, but your life
will be completely different. Calories are not enough information. They're

(01:00:28):
interesting to measure the quantity of a food, for example,
one donut versus two donuts, but they're not sufficient. And
it's really easy to hide behind calories when you're, for example,
a food manufacturer and you're making processed foods and you say,
there's only fifty calories in this little bag of sweets.
Don't worry, it's not bad for you. It's just fifty calories. Yeah,

(01:00:50):
but it's fifty calories of pure sugar. It's going to
make you feel horrible. So calories are not enough. We
need to evolve past this. I want to teach people
what is in their food. I want to make every
single one of my readers a food detective. I want
them to have all the agency, the power, the information
to make informed choices when they go to the supermarket.

(01:01:12):
That's the goal, right, Giving people that freedom and that power.
That's what I care about.

Speaker 1 (01:01:17):
Yeah, that's such a brilliant mission. That's such a brilliant
mission because even everything you've said to us today, whether
it's being able to know what to look at on
the back of a pack, all the way to put
your care I was just about to say that, like
putting clothing in any cops, Like, I love that it
comes for you in your heart and mind from a
place of giving people agency and giving people strength. And

(01:01:40):
rather than making us fearful, which I think a lot
of diet plans do, a lot of food advice does,
it makes us quite insecure and scared that we're doing
the wrong thing. Whereas when I'm talking to you, I
feel a sense of like enthusiasm and confidence I know
what to do. And that's so that's so fulfilling, Like
it's so it fills you with so much enthusia as
an energy to feel like, yes, I am in control

(01:02:04):
of how I'm going to feel and what I'm going
to eat.

Speaker 2 (01:02:06):
You are and the information is there, And I just
want to apologize all the people who've been manipulated by
food marketing, diet culture. That stuff stop. It can stop
if you get this information, this will stop. And the
thing that breaks my heart the most, Jay, and I
think this is what motivates me to do this work,
is when I meet somebody who has a medical condition
like type TOO diabetes, and everybody wants to make the

(01:02:30):
right choices. Everybody wants to be healthier, but because of
the manipulation and all the misdating information about food, they're
eating in a way that they think and they hope
is good for them, but it's actually making them sicker.
And that's what I want to stop. I want to
insert this information in this science in those situations and
turn it all around for people.

Speaker 1 (01:02:49):
I love that. I love that, Jesse. We've talked about
so many things today, but one thing I wanted to
ask you about was the use of supplements. I take
a lot of supplements every day. I felt better because
of them. It's had a big impact on my personal life,
and I was always someone who was playing around. I
think supplements also things that you have to test and
experiment and see what works for you as a combination.
What's your take on supplements.

Speaker 2 (01:03:11):
Well, I know supplements in the glucose space, right, and
I can't comment on all the other stuff. I'm sure
there's great things for other stuff you're trying to optimize,
but when it comes to glucose, so people often ask me,
instead of doing the vinegar hack, can I take a
vinegar gummy when I can't have a veggie starter? Can
I take fiber pills? My dad has diabetes, doesn't want
to change his diet. What can I give him? And

(01:03:33):
I spent the last few years researching extensively this space
and what are some core molecules that could actually help
your glucose levels. Unfortunately, what's on the market today at
worst actually contains sugar and creates a glucose spike under
the guise of going to help you with your glucos levels.
And that's just so annoying to me. And there are

(01:03:53):
some good stuff out there, but I've actually created something
incredible that is the best thing on the market if
you want to help your journey to steady glucose with
a supplement. Now I'll explain what it is, but I
don't want people to think this is a magic pill.
You should do the food hacks first and foremost. Okay,
that is going to have the biggest, most powerful impact
on your health. But a supplement can also help. So

(01:04:15):
I've identified four plants jay that have existed forever but
that recent science has shown have an incredible impact in
our glucose levels. These are white smallberry leaf, lemon extract, cinnamon,
and antioxidants from green vegetables. I've put them all together
into a capsule. You take it before a meal and

(01:04:36):
it reduces the glucose spike of your meal by up
to forty percent. Wow, and this is more powerful than vinegar,
which was up to thirty percent. I know, I got some,
magri got some. So if you want extra help, this
is the thing you need. It's called anti spike formula.

(01:04:57):
You can find it on my website antispike dot com.
And it not only has this immediate impact on the
glucose spike of a meal, it also builds up benefit
over time. It reduces inflammation, it reduces your fasting glucose levels.
It increases GLP one, which is a hormone we've spoken
a lot about recently in the media because of things
like ozempic. GLP one is a really cool hormone that

(01:05:19):
just makes you feel fuller, and ozempic tricks your brain
into thinking there's more GLP one in your body than
there actually is. But with anti spike you're actually harnessing
natural pathways to increase it for real. So this is
my latest creation and I hope it's going to help
a lot of people. You know, when you're a four
pm birthday party, when you're traveling, when you can't do

(01:05:40):
the hacks, anti spike will be there for you. But again,
do the food hacks first. It's just an additional hack
to help.

Speaker 1 (01:05:46):
Yeah. Yeah, I want to try it, Yeah for sure. Yeah,
I love that. What is your take on ozempic? I mean,
based on what you just mentioned that, what's been your
assessment of it. I'm sure you've seen people who are
on it.

Speaker 2 (01:05:55):
Yeah, Listen, I think for a lot of people it's
been kind of a godsend. They've really struggle their whole
life with their weight, and for some people that's their objective, right.
So whether you take it you don't take it, it's
not my place to judge. But what I've found, Jay,
is that if you think about it, this craze has
shown us that we live in a society in which

(01:06:18):
our food system is so toxic that we need to
take a pill to prevent us from eating the food
around us. Do you understand how sad that is? So
I just feel a bit worried and a bit disheartened
that we've gone to that place. And also, when people
lose weight on ozempic, they don't just lose fat, they
also lose muscle mass. And so when you stop taking ozempic,

(01:06:39):
and if you gain weight back, you often just gain
fat back, and so overall you're in a worse place.
So whether or not you take it, it's important to
learn my hacks so that way, when you stop it,
you sustain it. Right. But yeah, I mean, wow, wow,
what can I say? Crazy world we live in.

Speaker 1 (01:06:58):
Yeah? Absolutely, And I appreciate you touching on that cultural
challenge that we have on a number of parts in
our conversation. And I really think that that's at the
heart of a lot of what you're saying, is that
everyone out there who's listening right now, who feels like
they don't like the way they eat, they don't like
what they eat, They judge their body, they look at

(01:07:20):
the mirror first thing in the morning and criticize themselves.
It all comes from programming and conditioning.

Speaker 2 (01:07:26):
Not your fault.

Speaker 1 (01:07:27):
It's not your fault, and you were set up to
feel that way.

Speaker 2 (01:07:30):
Yes, and there's a lot of money being made off
your back because you feel that way.

Speaker 1 (01:07:34):
Yeah, And so I think a lot of people we
beat ourselves up. We think, oh, what's wrong with me?
Or there must be something really bad with me, or oh,
my gosh, I'm not disciplined enough, and I don't know.

Speaker 2 (01:07:43):
It's not about discipline. It's not about.

Speaker 1 (01:07:45):
Laziness, temptation, choices.

Speaker 2 (01:07:47):
Toxic food around you, that's cheap, misdding, marketing messages, you know,
and correct information. So we need to go back to
teaching people how their body actually functions and the science
and the physiology, and you know, Jay, I hope I
will become completely relevant. I hope this information will be
so common knowledge people will be like, yep, we're sunscreen,
drink water, brush your teeth, have a savory breakfast. Like

(01:08:08):
I want my stuff to be at that level. And
I want to retire and disappear because everybody needs to
know this. It should be tired in schools. Yeah, it's
a basic right to understand how your body functions and
how to navigate this difficult food landscape that we live in.

Speaker 1 (01:08:21):
Absolutely, and the courage that any of you have right
now who are listening and even wanting to take one
step towards that agency that Jesse's been talking about. That's
a huge win because we're operating in a society where
even taking that one step is often so difficult because
of all the messages we're hearing around us. So anyone
who's listening about to take that first step, go and

(01:08:43):
order a copy of Glucose Revolution right now, the life
changing power of balancing your blood sugar, and of course
check out antispike dot com to figure out if you
need to add that once you've done Jesse's hacks and Jesse,
we end every conversation with a final five, which is
our fast five on the podcast, and I'm excited to

(01:09:04):
see what you answer. So they have to be answered
in one word to one sentence maximum, got it, So, Jesse,
here are your final five. The first question is what
is the best advice you've ever heard or received when
it comes to health?

Speaker 2 (01:09:17):
Symptoms are messages.

Speaker 1 (01:09:20):
I'm going to let you expand because I like, Okay.

Speaker 2 (01:09:22):
If you feel symptoms from acne to psoriasist infertility to
brain fog, these are not something to suppress. There are messages.
There are your body trying to communicate with you to
tell you, hey, there's something wrong. I need your help.
Don't suppress, don't feel better about the symptoms. Flip the script.
Talk to your body like, Okay, why is there all
this X amount on my arm? What's going on? That's

(01:09:43):
inflammation that's inside? Can I help you? You see what
I mean? So symptoms are messages?

Speaker 1 (01:09:48):
How do you think we often process symptoms instead of
as messages.

Speaker 2 (01:09:51):
We think our body is fighting us. We're like, body,
why you against me? We don't understand. It's crying for help.
It's not against. Your body just wants to keep you alive.
Your body is not trying to be annoying. I promise
your body is trying to keep your life.

Speaker 1 (01:10:08):
That's so good. That's so good. I love that your
body is not trying to be annoying. I love that. No,
it's so true.

Speaker 2 (01:10:15):
And your body is so much smarter than you, so
much smarter than you. Listen to it. It's God stuff
to teach you.

Speaker 1 (01:10:20):
That's such great. Inside. Next time you come, we're going
to talk about that. I love that. That's really hair
accord with me. I think it's so interesting how we
look at anything inconvenient as there's something wrong and you're
being annoying and I wish you would just be okay
rather than oh, wait a minute, you're actually trying to
share something. And I think a lot of people, at

(01:10:42):
least i've heard. I don't have kids, but I've learned
that a lot of people feel this with their children,
where your child's trying to communicate with you and just
doesn't know how, and it's almost like our bodies like that.

Speaker 2 (01:10:51):
A baby doesn't cry because it's trying to annoy you.
Baby cries because it's going through something difficult and it
wants your help.

Speaker 1 (01:10:57):
Yeah. I love that. That's such a beautiful answer. All right.
Second question is the worst health advice you've ever heard
or received?

Speaker 2 (01:11:04):
Have a fruit smoothie first thing in the morning. Yeah,
I mean anything that has to do with fruit juices,
fruit smoothies as being a health food. Anything. No, I'm
just like, no, I.

Speaker 1 (01:11:14):
Don't do it. Don't do it, okay. Question number three,
what's the first thing you do in the morning and
the last thing you do before you go to bed.

Speaker 2 (01:11:21):
The first thing I do in the morning, I take
my ear plugs out and I drink water.

Speaker 1 (01:11:26):
So you do have water first in the morning.

Speaker 2 (01:11:28):
Yeah, absolutely, and then I try to turn my phone
on a little bit later. I try to not turn
it on in the first half an hour. Last thing
I do at night before going to bid I have
this app in which I track my mental health. So
I put a little scale of one to five how
my mental health was today, and I write a couple
of sentences about my day.

Speaker 1 (01:11:44):
Nice. What is the app? Quote?

Speaker 2 (01:11:45):
It's called dai oh. I have no affiliation whatsoever. It's
awesome d A y l io. And I've been doing
this for four years now, and it makes a little
dot for I'll show you in a second. It makes
a little dots for every day. And so I have
four years of dots of how my mental health was,
and all of those is and I see these patterns.
I see that I've gotten happier over time or fulfilled,

(01:12:05):
have less episodes of difficult mental health issues. So it's
really cool to look back.

Speaker 1 (01:12:09):
That's beautiful. I love that. That's a great recommendation for
everyone listening. Fourth question, what's something that you used to
believe to be true about health but now you've realized
it's actually not true.

Speaker 2 (01:12:21):
That everybody should wear a glucos monitor So when I
first started in the space because we're in the glucos
monitor had changed my life. I was telling everybody to
wear one, and now I realized that you can get
all the benefits by seeing what I've discovered in the
science that I've found. And sometimes overtracking yourself can lead
to issues and stress.

Speaker 1 (01:12:42):
Yeah, I can relate to that. There was a point
where I was measuring everything and it was useful, and
then it went too far, and then I didn't want
to measure anything, and then It's a really interesting balance
because data can be so powerful and at the same
it can be so disempowering.

Speaker 2 (01:12:58):
Because sometimes you look at the data to decide how
you feel about yourself.

Speaker 1 (01:13:02):
Yeah. Yeah, it's like, you know, you'll let me exactly.

Speaker 2 (01:13:04):
You wake up and you're like, I don't know if
i'm tired or not. Look at my sleep data. Oh
I'm exhausted purely because I didn't sleep well. But you're
actually not connected to how you feel.

Speaker 1 (01:13:12):
Yeah, yeah, And it takes you outside of your bodies
exactly exactly. It's what you're saying earlier. We need to
actually get better at living in our bodies and listening
within our bodies. And hearing and feeling what they're saying
to us and how they're communicating, rather than expecting that
even an external person or system is going to somehow

(01:13:34):
predict how we feel.

Speaker 2 (01:13:35):
Amen.

Speaker 1 (01:13:36):
Yeah, that's a really, really powerful takeaway. I love that.
A fifth and final question which we asked to every
guest who's ever been on the show, if you could
create one law that everyone in the world had to follow,
what would it be.

Speaker 2 (01:13:48):
Okay, I'm going to restrict myself to the world of food, Okay,
because there's lots of other laws that we could do
that would be very important in the world.

Speaker 1 (01:13:54):
Give me a real law, like you know, yeah, ban.

Speaker 2 (01:13:57):
All processed breakfast food. I love that because that would
help kids, it would help parents, It would change people's mood,
makes them happier, more fulfilled. Yeah. I think that's a
big one.

Speaker 1 (01:14:12):
That's huge.

Speaker 2 (01:14:12):
Or like the law could be treat breakfast like any
other meal, because if you bend something, then other stuff
pops up. So it's more like, treat breakfast as second
lunch and eat lunch food at breakfast.

Speaker 1 (01:14:23):
Yeah, that's great. I love that everyone. Jesse Inshope. The
book is called Glucose Revolution, The Life Changing Power of
balancing your sugar. If you don't follow at Glucose Goddess
on Instagram, makes you go do that right away. Please
grab a copy of this book. We went through the hacks,
but we were just skimming the surface. There is amazing insight,

(01:14:44):
amazing hacks, amazing steps and habit building processes inside the
book that are going to be huge for you. So
I can't recommend this book enough. I would actually say
that if there's one book you've read in twenty twenty four,
I want it to be this book. So please, please,
please go pick this book up. I think it will
change your life. I don't think I've ever emphatically mentioned
a book that way before on the show, but I
mean it. And I can't thank you enough, Jesse for

(01:15:08):
the work that you're doing in the world and how
much has impacted my personal life and how I feel
and how I think it's going to impact millions and
billions worldwide. So thank you so much.

Speaker 2 (01:15:16):
Thank you, Jim, very grateful to be thank.

Speaker 1 (01:15:18):
You, and I hope you'll come back soon with pleasure.
If you love this episode, you'll enjoy my interview with
doctor Daniel Ahman on how to change your life by
changing your brain.

Speaker 3 (01:15:29):
If we want a healthy mind, it actually starts with
a healthy brain. You know, I've had the blessing or
the curse to scam over a thousand convicted felons and
over one hundred murderers, and their brains are very damaged.

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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: 3 Simple Hacks to Improve Your Glucose Levels by 75% & 3 Ways You’ve Been Lied To About Sugar