00:00:00
I'm gonna be completely honest with you here it's important I hope it's a subject matter of glucose was boring until I read your book and then I was
00:00:07
like oh my God Jesse introspect the glucose goddess is
00:00:14
a biochemist an author teaching us the best hacks to eat right without giving up the foods that we love glucose is
00:00:22
your body's favorite source of energy your brain cells are using glucose to think speak move so when you flood your
00:00:30
body with too much glucose too quickly what happens is what I call a glucose Spike the more spikes you have the
00:00:36
faster you die in your book you talk about these 10 hacks yeah eat food in the right order
00:00:42
yeah after you eat move drink vinegar before you eat yeah you're such a weirdo
00:00:49
learn the glucose hacks and then just eat everything you love like that's the thing you have to understand why do you
00:00:56
care about this stuff well I went through my own sort of Health Journey it
00:01:02
was awful and I was like I need to figure out how to fix myself like I need to
00:01:09
understand what's going on because otherwise I just don't want to live anymore it was really to that point I was like either I figure out how to fix
00:01:16
this or this is just too painful of an existence
00:01:30
before this episode starts I have a small favor to ask from you two months ago 74 of people that watch this channel
00:01:36
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00:01:44
of the videos we've posted if you like this channel can you do me a quick favor and hit the Subscribe button it helps this channel more than you know and the
00:01:50
bigger the channel gets as you've seen the bigger the guests get thank you and enjoy this episode
00:01:56
[Music]
00:02:01
Jesse Steven what is it that you do and why does it
00:02:10
matter I teach people about how food impacts their body
00:02:17
and it matters because most of us are unknowingly
00:02:23
eating in a way that causes many of the symptoms that we suffer from on a daily
00:02:29
basis so it matters because once people understand how their dietary habits are impacting
00:02:37
them and once they make change their whole universe upgrades
00:02:42
all of the things that they thought were just who they were you know the poor energy the Cravings the acne the bad
00:02:50
sleep the hormonal issues all of a sudden they can vanish and so they kind of reconnect with their true selves once
00:02:59
they're passed all of those symptoms why do you care about this stuff
00:03:04
many different reasons um one is a personal story the other is because I see a lot of
00:03:11
people suffering from diseases that they don't understand and that unknowingly they're making worse my one big examples
00:03:19
from one big example for me is people who have type 2 diabetes and a lot of
00:03:25
people who have type 2 diabetes are eating in a way that's making it worse but they think they're eating in a
00:03:31
way that's good for them and that breaks my heart into pieces you know I want to
00:03:37
give people the power back I want to give people the information back because the landscape we live in you know the
00:03:44
the marketing message is about food all the confusing packaging the confusing advice the fads
00:03:50
that's really destructive and so I want to help people like clean all that up and the personal
00:03:56
reason well I went through my own sort of
00:04:01
Health Journey um that got me to a point where I realized that health is the most
00:04:07
important thing in the world and if you don't have have that you really don't have much and I mean we can go into some
00:04:14
detail into this since I guess we have some time and I don't usually go into detail about
00:04:20
this topic I've sort of learned to you know brush over it and just give this short version I'm not interested initial
00:04:25
version um long version
00:04:32
so I grew up super healthy happy kid no health issues nobody in my family had
00:04:38
any health issues it was very you know easy and then I'm 19 years old and I'm
00:04:44
just you know becoming a teenager I'm at the peak of this kind of phase where I really want to be cool and I really want
00:04:51
to show that like I'm a badass you know and so I'm on vacation with some friends in Hawaii of all places and it's four of
00:04:58
us my current best girlfriend and two guy friends and we go into the jungle
00:05:04
just for a hike and the two guy friends were like super fit
00:05:10
guys decide to jump off this waterfall this like 30 feet
00:05:16
30 waterfall and um like Jesse should do it too and
00:05:21
so I was terrified and I did not want to do it but I really wanted to be cool I
00:05:27
really wanted to be like I don't care like I can do whatever yeah I'm not scared so I decided to also jump
00:05:35
off the waterfall spoiler alert it was not a good idea so I'm at the top of the the rocks and
00:05:42
I'm looking down I'm like oh my God and my two friends are down there and they're like they tell me to land in the water
00:05:49
really straight they say just make your body like a stick and make
00:05:54
sure your feet touch the water first and I as I'm in the air as soon as I leap off the edge of the Cliff of course when
00:06:01
you're falling you get that sensation in your stomach they're like and I feel that and I just freak out like I am
00:06:09
terrified and so midair instead of Landing really nice and straight I kind
00:06:14
of like try to stop the fall so I sort of bend my knees a little bit but like we're talking a really small change and
00:06:22
as soon as my tailbone hits the water I feel a huge pain in my back like like a
00:06:30
really intense pain and so I go under the water I come back out and I'm like swearing I'm like
00:06:35
wow and my friends are like oh my God what's happening so I managed to climb out of the water of the pool and I'm in
00:06:43
so much pain but there's nothing visible in my body there's no blood there's no bruising my back looks normal
00:06:49
so I'm like I don't know what happened I'm in so much pain they're like okay well let's walk back to the car you know don't know what happened so I walk back
00:06:56
a mile in the jungle you know with what I ended up learning was a broken back um which
00:07:03
was super dangerous yeah through adrenaline everything was um just pumping and allowing me to do
00:07:09
that 24 hours go by I don't know what's happening I'm at home with my parents and like I don't know I'm in so much
00:07:14
pain but you couldn't see anything on my body so it was like I know so I decided to just steep it off the next day I wake
00:07:21
up I'm like I know um next day I wake up I'm still in a lot of pain so I get taken to it like an
00:07:28
osteopath or I don't know a chiropractor or something and um he sees me arrive and he puts like a
00:07:34
finger on my back and I like ow he's like no no you have to go to the hospital so 24 hours later I get to the
00:07:39
hospital they finally do a scan and they say yeah one of your vertebrae is in 13
00:07:45
pieces you need to not move anymore here's a corset you're not allowed to move until it gets fixed because if you
00:07:50
move if one of the pieces of your vertebrae like dislodges a little bit you could rupt your spinal cord and then
00:07:56
you're paralyzed so I was like okay I spent two weeks at home in the house
00:08:03
in Hawaii we're trying to figure out where to get surgery so I'm just in bed I'm not allowed to move basically just
00:08:08
to go to the bathroom end up being flown back to Europe on
00:08:14
like a medical plane to a clinic in Zurich an amazing Place once I get there
00:08:19
another week of waiting until the surgery arrives so at this point I'm three weeks in three weeks with a broken back terrified about what's going to
00:08:26
happen I haven't been able to move my body haven't been able to move any stress from my body I'm like really not
00:08:33
okay they're giving me painkillers like the whole thing is intense you can't move your body for what two to two weeks
00:08:38
or so three weeks three for the surgery I was not allowed to move I had to stay in bed because of the risk as we were
00:08:44
figuring out what to do as my parents were like okay is she gonna get surgery in LA and Zurich like you know you have to figure out because then I had to stay
00:08:50
in the hospital after the surgery so it's a real decision of like where are you going to have the operation
00:08:56
and so I'm in the clinic in Zurich and the doctor comes up to me he's like okay so listen this is what's gonna happen
00:09:03
um we're gonna open your body from the side we're gonna take some organs out clean
00:09:08
up the vertebrae close the side flip you over open from the back open the spine
00:09:13
put a metal cage in put the broken bones back in drill six like Three Inch Nails
00:09:19
into your spine and then put some rods and then we'll close you back oh by the way there's a risk we're going to
00:09:24
perforate along but like hopefully you know it won't happen I was like what the [ __ ] thank you yeah so anyway all this
00:09:31
to say that I was really really really really really really really scared of dying it was [ __ ] awful and
00:09:38
I was like if I just wake up if I wake up on the other side of this I will be filled with gratitude for like the rest
00:09:44
of my life you know that was the feeling so anyway surgery happens I wake up and
00:09:51
instead of gratitude I start feeling a humongous amount of pain like 100x the
00:09:57
amount of pain from the actual breaking my back my entire body is on fire all of
00:10:02
my legs are just like inflamed like crazy they're giving me like sleeping pills and [ __ ] I'm having the craziest
00:10:10
nightmares a nurse comes into my room every three hours to inject you know like opioids in my leg I mean it's just
00:10:16
like [ __ ] nightmare like total total nightmare I can't move at all because if I move my body the scars feel like
00:10:24
they're gonna rip open I lose like 20 pounds in 10 days I haven't eaten anything I don't eat anything for like
00:10:29
two weeks anyway so horrible physical stuff but the good news is the physical bit
00:10:35
actually heals like in three months I'm totally fine no more pain feeling strong exercising again no problem
00:10:43
but then the real problem starts happening my brain starts not feeling okay I start
00:10:51
feeling like I'm a bit like in a dream like I have this weird sensation of like every instead of everything being 3D
00:10:57
it's now 2D and I'm kind of feel like I'm in a movie and I look at my hands and they don't
00:11:04
look like mine and I start having panic attacks when I see myself in the mirror so like my brain starts
00:11:10
breaking and I had never experienced any mental health issues when I was younger so I I super Clueless
00:11:18
so anyway um is there some time for that a medical term for that yeah the closest thing
00:11:24
that I've found is depersonalization which is losing touch with reality and yourself and I always felt like when
00:11:31
those episodes happen I feel like I leave my body like I'm kind of looking from above and also I become super super
00:11:37
scared of just existence so being alive becomes the scariest
00:11:43
thing I can ever imagine and that still happens today very very very rarely when was the last
00:11:51
time it happened actually two days ago I had like 10
00:11:56
minutes of it because I had just taken the plane all the way here to California and I felt quite ungrounded and I could tell there
00:12:02
was some stress in my body that was not moving but now when it happens like I know how to fix it I know what's going on but back then I had no clue so for a
00:12:09
year I felt like that super clueless and I didn't understand
00:12:15
what in my surroundings or in how I was living was making it better or worse I was completely clueless I was like I
00:12:21
have this horrible thing happening to me nobody understands it I feel crazy but I also feel like [ __ ] this might be the rest of my life
00:12:28
like this might just be my life now this immense pain and Terror at just existing
00:12:33
so out of all this nightmare um emerges a very clear thought in my
00:12:39
head which is if you don't have your health you have nothing like it's Health First
00:12:44
like this is the number one most important thing in life and bear in mind I'm 19 years old which is kind of a
00:12:50
young age to have that realization and Stephen I was like I need to figure out how to fix myself like I need to
00:12:57
understand what's going on because otherwise I just don't want to live anymore it was really to that point I was like either I figure out how to fix
00:13:04
this or this is just too painful of an existence isn't it such a shame that it requires
00:13:11
often a traumatic event where our health is tested or
00:13:16
um we realize the valuability of it is that the right word yeah um for us to start thinking and
00:13:23
caring about it I think about this all the time you know one of the most pivotal shifts in my life occurred during the pandemic where I vicariously
00:13:29
saw the entire world struggling um and one of the factors that exacerbated that struggle
00:13:37
or increased your chances of being susceptible to the illness was your your health and I watched vicariously from
00:13:44
this from this lockdowned apartment in the north of England through the TV screens
00:13:51
as all of these people were being rushed to hospital Etc and it was it was the moment that the wake-up call I needed I
00:13:56
didn't need something to fail in my health I needed to watch the world struggle because of Health for me to go oh my God okay so
00:14:03
my health is my first Foundation it's not the business it's not this it's not my dog my cat my girlfriend whatever
00:14:09
because if you remove my health I lose everything and it seems like you had that because of a tragic incident at 19
00:14:16
years old where you go oh you like put your priorities in order it's a bit like that saying you know you have two lives and your second life starts when you
00:14:23
realize you only have one interesting yeah and that's a beautiful beautiful saying and yes it is tragic that that
00:14:30
kind of stuff needs to happen I think that life should be lived backwards we would have such a better time we'd be
00:14:37
so much more grateful if we started our life you know at 100 years old with a body that's breaking down less energy
00:14:43
more difficulty and if you just got younger you know every year you'd be so grateful like oh my God like I'm getting you know I don't know my biceps back or
00:14:50
my energy back or whatever and it's so tragic that we just go through life never realizing the you know the the
00:14:57
wealth that's just in front of us and complaining about what's wrong and then not realizing that in 10 years it's going to get worse and worse but listen
00:15:03
yes them the tragic incident is often
00:15:09
a jumping off point for realizing how important health is yeah
00:15:14
you wrote a book called The glucose Revolution the life-changing power of balancing
00:15:20
your blood sugar through that book last year why did you write a book about glucose of all the things in health and
00:15:25
food you could have written about why glucose right it's so interesting essentially after having this
00:15:31
realization that I needed to figure out how my body worked I went on like a quest you know with different chapters
00:15:36
and so first chapter was I was living in London before I was studying mathematics and I moved to Georgetown in the U.S
00:15:43
Washington DC to study biochemistry in grad school to learn about how the body worked and then I went to Silicon Valley
00:15:48
to work in genetics because I wanted to understand her DNA you know I was trying to like piece together as much as I
00:15:54
could to try to understand how my body functioned uh so that I could feel better so that
00:16:00
in the morning I could wake up not terrified of being alive that was the bar you know the bar was quite low and
00:16:06
even though DNA and studying it was interesting it actually your DNA doesn't give you a lot of information about what
00:16:14
you need to do to feel good your DNA can tell you you know where you're from what your traits are maybe if you have an
00:16:20
increased risk of a disease in the future but your DNA doesn't tell you exactly what you need to do
00:16:26
what really matters more in terms of determining how we feel on a daily basis and how quickly we age and if we can
00:16:32
just still kayak when we're 65 has much more to do with how we live you know how we eat how we move our environment what
00:16:39
we do so I learned that as I was in this genetics company and when I was there
00:16:44
something incredible happened I discovered the world of glucose and now I'm talking about this you know on a
00:16:49
daily basis and writing books about it I discovered that my mental health
00:16:56
got worse when my glucose also known as blood sugar was not
00:17:03
healthy steady and balanced I discovered that when my blood sugar levels were
00:17:09
kind of like a roller coaster these episodes of depersonalization happened much more frequently there was even this
00:17:16
one instance where I had and I was able to see my blood sugar levels with a glucose monitor that I wore for a couple
00:17:21
weeks I was able to see one of the spikes in blood sugar actually triggering the
00:17:27
episode I was like whoa I'm finally understanding a clue how I'm eating and
00:17:33
how that affects my glucose levels is then in turn affecting how I'm feeling in my mental health and for me that was
00:17:40
like the jumping off point I was like whoa this is fascinating and I just Dove really deep
00:17:45
into it and I studied it you know for four years I've been talking about it for that long and ended up writing a book about it because it's actually
00:17:51
really important for all of us to know about this molecule and to learn to
00:17:57
manage it they call you the glucose goddess I call myself the glucose goddess I know they call you
00:18:03
yes yes exactly I wanted to find a catchy name after you know two years
00:18:08
um talking about this on social media at first my account was just my name Jesse interest pay which is really hard to
00:18:14
write and pronounce and spells so I needed a catchy name so I was like glucose girl glucose gal and then I
00:18:22
thought glucose goddess you said there that you know watching your glucose
00:18:28
monitor presumably on your phone it was connected to your phone um you could identify that the causation
00:18:33
between a spike in your glucose and mental health implications but
00:18:39
okay what else why else does glucose matter yeah that's a very good question because
00:18:44
you know not everybody has these depersonalization episodes so when I
00:18:49
first got that piece of information I was like okay glucose is affecting how I'm feeling let me see in the scientific papers what else
00:18:57
does glucose matter for it and I went into like a massive deep dive into all of the scientific studies about glucose
00:19:03
that I could find I had like a thousand tabs open on my computer browser I just
00:19:09
went really really really deep and I discovered some amazing things so first I discovered that I was not alone that
00:19:17
most people who don't have diabetes still experience these blood sugar spikes
00:19:24
potentially on a daily basis without knowing it and that's a really good piece of information because for years
00:19:30
we thought only if you have diabetes should your glucose levels be of any concern to you you know I was kind of
00:19:37
like either you have diabetes and need to learn how to manage glucose or you don't have diabetes and like don't even worry about it now we know that
00:19:44
everybody can be suffering from these spikes without knowing it so that was a huge
00:19:50
Revelation for me and that study was very recent I think it was from 2018. so when I discovered you know four years
00:19:56
ago it had just come out so I was like whoa like stuff is changing on this topic we're realizing the importance of
00:20:01
it for everybody second I was like okay let's look at all the symptoms that are associated with
00:20:07
these spikes from the scientific studies right so the most common symptoms of glucose spikes
00:20:12
are things like cravings for sweet Foods yeah multiple times a
00:20:17
day um he looks at me as if you know that I have that problem and you're right but
00:20:23
you should have just said it no I'm just like I was just curious like no you're looking and it's fine you've
00:20:30
probably heard me talk about the sweet dream of my house that I used to have it's gone now but um none of us are perfect Jesse I'm not
00:20:36
perfect either when you say Cravings are you is does that kind of explain why when I have one cookie I don't have
00:20:42
cookies these days you know I'm a changed man but say I were to have one cookie why I then want another cookie
00:20:49
yes but sometimes I'll get into a I'm a changed man sometimes I'll get into a
00:20:54
cookie week where like I want I have a cookie on Monday and because I've had that cookie on Monday like Tuesday I'm
00:21:01
showing up or Wednesday I'm showing up for a cookie wow and then I can fall out of like a sugar cycle where
00:21:07
um because I've not had sugar in a while I don't I don't want sugar yeah so what I'm asking there is does that Sugar
00:21:12
craving how long does that last question do you know what I mean yeah absolutely because I've wondered if it was like a couple of days like if I've not had
00:21:18
sugar for three days then I don't have the Cravings anymore or is it shorter than that well listen from the studies we know a few things we know that one
00:21:23
like if you have a cookie so cookies contain you know sugar and
00:21:29
starches and sugar and starches are what increase your glucose levels in your blood so when you have a cookie up
00:21:35
glucose Spike okay increasing concentration and then a glucose drop after the spike this drop
00:21:42
has been shown to activate the craving Center in your brain literally Telling
00:21:50
You Stephen find something else to eat that sweet ASAP go back to the jewel
00:21:56
yeah so your brain controls that part
00:22:02
of your psyche like your brain is telling you to go find something else that is sweet and so when people have
00:22:07
cravings you know they often may feel something like oh I feel guilty I feel ashamed I have no willpower like I'm so
00:22:13
weak I'm like no no no no no no no it's not your fault it's absolutely not your fault the craving you're experiencing
00:22:19
now might have been caused usually by breakfast by the way by the breakfast that you had or the thing you ate a
00:22:25
couple hours ago and I call that sort of starting the the sugar addiction cycle right so let's say it's just one day you
00:22:32
have the cookie Spike drop you crave something else then if you keep having spikes for one day two day three day
00:22:38
phrase It's very possible that on day four you know that particular drop for some reason is making you want to have a
00:22:44
cookie most of us are on this glucose roller coaster and have cravings multiple times a day I knew it wasn't my
00:22:49
fault it's not your fault babe it's not your fault it's not your fault and then something else that makes that even less
00:22:55
your fault is that when we eat something sweet it releases a molecule called dopamine in our brain and dopamine is a
00:23:02
pleasure molecule it's the molecule that gets released when we have sex when we play video games when we do like illegal
00:23:08
drugs humans love dopamine and so when you eat sugar or something sweet it's a really
00:23:14
easy way to get a hit and dopamine is addictive so you have those two things happening that definitely you know when
00:23:21
you cut out sugar completely you realize those Cravings go away because you no longer have the spikes and the dopamine addiction going on some people will hear
00:23:29
that and go it sounds like my body is sabotaging me do you see what I mean it's because
00:23:34
that's kind of how absolutely and that breaks my heart your body just wants you to stay alive like your body is not sabotaging you
00:23:42
but unfortunately when we don't realize that the way we're eating is causing
00:23:48
some of these symptoms we might feel like our body is fighting us we might feel like oh my body hates me my body's
00:23:55
always doing this blah blah I'm like listen your body is speaking to you all those symptoms you're feeling those
00:24:01
Cravings the acne the you know irregular energy levels all these hormonal issues
00:24:06
whatever those are actually messages coming from your body telling you Hey Stephen there's a glucose roller coaster
00:24:12
happening here like help me fix it I think your body wants you to work in
00:24:18
partnership with it and is trying to alert you with all of these symptoms so instead of like blaming our body or
00:24:24
feeling like uh bad body for doing this and that if you shift it a little bit you're like okay let me balance my glucose levels and
00:24:31
learn how to do this in an easy way and then as you balance them you see that all these symptoms go away and you feel
00:24:37
like Oh I'm a friend with my body now I'm taking care of it is taking care of me and that was a big realization for me
00:24:42
in my health Journey because when I was having those mental health issues I felt exactly like that I was like why is this
00:24:49
happening like what did I do you know and it was actually my body trying to tell me that there was lots of things
00:24:55
that were going wrong one of them being my glucose levels so anyway yes
00:25:01
I'm all right in thinking that my body is not built or designed for the world that it currently lives in and that's
00:25:07
part of the the battle like absolutely absolutely because just if you look at for example glucose levels right like
00:25:14
the way nature intended us to consume glucose was in Plants right and when we
00:25:21
consume something sweet it was usually in a piece of fruit but pieces of fruit back in the day when
00:25:28
Nature created them they were much smaller much less sweet they had way more seeds and fiber in them so it
00:25:35
didn't create that big of a glucose Spike but human beings because of this desire for sweetness and pleasure have
00:25:42
been breeding plants and fruits to be extra sweet extra juicy so the bananas and the oranges you see today are not
00:25:48
natural at all they're the results of Millennia breeding a little bit like how we took gray wolves and we bred them
00:25:55
into Chihuahuas for fun basically chihuahuas are not like natural animals right they're the result of breeding we
00:26:02
did the same thing for a lot of pieces of fruit and then humans were like how can we make this go even further how
00:26:09
about we extract the sugar from the fruits get rid of all that fiber and
00:26:14
water stuff and concentrate it into table sugar and then how about we put that in drinks and make like sodas or
00:26:21
fruit juice you know so as human beings we've created a food landscape that is
00:26:26
100 causing all these glucose bikes and My Philosophy today is not get rid of
00:26:31
sugar don't eat sugar anymore I'm more like okay sugars everywhere we love it it gives us pleasure let's learn to eat
00:26:38
it in a way that doesn't cause these spikes and doesn't harm our physical and mental health so much
00:26:44
we're going to get into yeah exactly how to do that I want to get a little bit back Upstream we were talking about the symptoms absolutely so we you've covered
00:26:52
the Cravings um what other give me some of the the short and the long-term symptoms of
00:26:59
these the glucose roller coaster and then I want to know what glucose is because absolutely a better place to start no no
00:27:05
I think symptoms is cool because most people will recognize a lot of these in their own lives so Cravings is the most common one then unsteady energy levels
00:27:12
so feeling tired throughout the day maybe you have chronic fatigue maybe you need a lot of coffee to get through the
00:27:19
day you know maybe playing with your kids is exhausting picking up the groceries is exhausting just like you're
00:27:25
tired you know you're eating but you're tired very common symptom and we'll get into why that happens maybe in a bit
00:27:32
those are the two most common short-term ones then what about memory Ah that's a good question so the more
00:27:40
glucose bikes you have the more the neurons in your brain are gonna work like less well so one of
00:27:48
the most common symptoms of glucose specs on the brain is actually brain fog so feeling like you can't really
00:27:54
remember stuff too well um everything's a little bit blurry that's basically your neurons not being
00:27:59
able to communicate as quickly as they usually do and it's often felt as brain fog but then there's a huge link between
00:28:07
glucose and long-term brain problems like dementia and Alzheimer's some people even call Alzheimer's type 3
00:28:14
diabetes because it's so linked to your glucose levels so the brain if you want
00:28:20
your brain to be an optimal top shape studying your glucose levels is really
00:28:25
key what if I want to sleep like a baby yeah absolutely also so the more spikes you have the less restful and deep your
00:28:32
sleep will be so if you want to sleep like a baby absolutely if you're somebody going through menopause and you want to reduce
00:28:38
menopause symptoms also looking at your glucose levels is a very important place
00:28:43
to start because the more spikes we have the worse those symptoms get
00:28:48
talking about hormones there's also a huge link between glucose levels and fertility so in females today you know
00:28:55
there's more and more rates of infertility there's something called polycystic ovarian syndrome which is
00:29:00
more and more common that also is extremely linked to your glucose levels and again the first place to look if you
00:29:06
want to fix your hormones is balancing your glucose other stuff and there's a lot of symptoms here because glucose affects
00:29:13
every single system in the body so there's not a single disease or condition that doesn't get better when you balance your glucose levels
00:29:19
essentially but I'll go into a few more um examples skin
00:29:24
so inflammation is a direct consequence of glucose spikes and on the on the skin
00:29:31
inflammation can be seen as acne eczema psoriasis I have no idea you know
00:29:36
there's two words that I've just exploded into like popular conversation over the last I'm going to say 12 months
00:29:43
but you know I'm not that deep to to know how long this conversation has been happening but one of those words is the word glucose I've just seen it
00:29:48
everywhere all of a sudden and the second word which I've seen even in more places is that word you just used inflammation yeah what is inflammation
00:29:56
inflammation is is a stress response from your body the ory that's supposed to help you and clean things up so for
00:30:02
example when you get sick when there's a virus or a bug that's attacking you your
00:30:07
body essentially creates inflammation to combat that enemy the problem is
00:30:15
inflammation now often happens against your own body or just like chronically at a low level and that causes many many
00:30:22
many issues so it's a state of stress of the body and it happens in all of us it can it can happen in all of the cells in
00:30:29
our body absolutely and today three out of five people in the world will die of
00:30:34
an inflammation-based disease three out of five three out of five the World Health Organization calls inflammation
00:30:40
like one of the biggest problems of our Century it's basically just a way to say that your body is not
00:30:46
healthy there's problems going on within because inflammation can be caused by so many things you know by like smoking
00:30:51
alcohol glucose bikes stress environmental toxins it's just like a state of unhealth of your body if you
00:30:58
will and so on the skin the most common sort of visible consequences of that
00:31:03
information are acne psoriasis eczema um and then talking about skin so
00:31:09
the more glucose spikes you have in your body the faster you age and that shows on your skin as wrinkles but also on the
00:31:16
insides things slowly deteriorate and break down and there's a funny uh image for this
00:31:23
so from the moment you're born your body is slowly cooking
00:31:29
you slowly cook let me explain like a chicken in the oven from the moment
00:31:35
you're born and then when you're fully cooked you die your face this concept of cooking is
00:31:42
basically aging and it's the technical term for it is called glycation and the more glucose spikes you have the
00:31:49
faster this process happens so if you want to age less quickly and if you know when you look at two people who are 65
00:31:56
one is clearly younger than the other like biologically right and you can affect you can impact how quickly that
00:32:03
aging is going on one of the ways being through reducing your glucose bikes okay and then long term we talked about type
00:32:10
2 diabetes being the leading sort of long-term condition linked to glucose
00:32:15
levels so the more glucose spikes you have the faster you'll develop pre-diabetes and type 2 diabetes and
00:32:20
then finally also mentioned that glucose levels are linked to cancer and heart disease so essentially to to give
00:32:28
you a summary if you have a lot of glucose bikes
00:32:33
things are not going to go super well you're going to have lots of symptoms short-term medium term long term
00:32:40
if you currently feel if you're like I could I could feel better than I do
00:32:47
you know which most of us probably feel
00:32:52
then balancing your glucose levels is a really really freaking important place to start it's like the the base
00:32:59
it's the base layer of your physical and mental health it's really key but most of us don't have that sorted
00:33:06
so to summarize yeah this short and long term symptoms there that I've written down here
00:33:12
short-term symptoms cons if you if we aren't able to flatten our glucose
00:33:18
levels yeah then we Face the chance of having constant hunger and Cravings
00:33:23
chronic fatigue poor sleep colds we talk you talked a little bit about the immune system and the implications there brain
00:33:29
folk you described as long-term brain fog um longer term effects acne aging arthritis Alzheimer's dementia cancer
00:33:36
risk mental health infertility challenges yeah and to be clear like glucose is not
00:33:41
everything right there's many things that matter in our health like emotional connection Medical Care you know sleep
00:33:47
stress exercise but learning to balance your glucose levels is like
00:33:52
learning again have fun have a fun image to use for this it's like imagine you're
00:33:58
walking into an airplane and before you go to your at your seats you kind of peek into the cockpit and
00:34:04
you're like whoa lots of buttons in that cockpit on the ceiling on the sides there's all these leverages like oh I'm
00:34:10
happy I don't have to fly This Plane you're the passenger right and you're happy the pilots know what they're doing
00:34:15
in the case of our our body it's interesting because we're both the passenger we feel what's going on you
00:34:24
know we're kind of victims to what's going on but we're also the pilots we're in charge of our decisions we decide
00:34:29
what we eat what we do but often we have no clue how to fly the plane we have no idea how our body works so it becomes
00:34:35
very complicated to figure out where to start and we have all these opinions is marketing blah blah and it can be really confusing and and and quite daunting so
00:34:43
to me learning to balance your glucose levels is like learning about the most important lever in the cockpit of the
00:34:48
plane it's like if you know about this lever you can take off you can fly you can land it's like the most important
00:34:56
thing and it will help you get to a point where you're kind of cruising and you're like okay I kind of have a handle
00:35:02
on things my symptoms are kind of getting better so to me that's that's the way to think about it so this begs
00:35:07
the question which I probably should have started with which is what is glucose now in my brain yeah tell me
00:35:14
what you think which is a slightly um undeveloped brain on this subject matter um I've just always thought of it as
00:35:19
sugar yeah so I've just thought of it as the Sugar Ray is turned into this thing called glucose and then the glucose runs
00:35:26
around in my body in my blood and seeps into everything yeah well that's a pretty that's a pretty
00:35:31
pretty good thank you um like high level definition um and I think that's what most people
00:35:37
who know a little bit about the topic um think so let me explain so you know exactly what it is because that
00:35:44
definition while it's what most people think it's actually a bit incomplete so I'm going to give you like
00:35:49
the 101 Basics so you understand what's going on explain it like a 10 year old
00:35:54
absolutely so glucose is your body's favorite source of energy
00:36:02
every single cell in your body uses glucose for energy so you know right now
00:36:09
both of our heart cells are using glucose to pump your brain cells are using glucose to think and speak my you
00:36:17
know hand cells are using glucose to move Etc so every part of your body uses
00:36:22
glucose for energy it's really really important and the main way that us as human beings
00:36:27
we give our body this important substance is through eating foods and
00:36:33
specifically through eating two categories of foods starchy Foods so that's like bread pasta
00:36:42
rice potatoes and sweet Foods anything from your favorite cookie to a
00:36:50
banana to a Coca-Cola anything sweet so starchy and sweet foods contain glucose
00:36:55
and when we eat them the glucose is given to our body so now you might think okay I want
00:37:01
energy right my body I want to give my body as much energy as possible right I want to feel good I want to have energy
00:37:07
so you might think okay I should eat as much starchy and sweet Foods as possible yeah to give my body as much energy as
00:37:13
possible the cookies are good for me well this is where the whole logic thing breaks down
00:37:19
it's a bit like plants so let's say I go on vacation and I'm like Stephen can you
00:37:25
please take care of my houseplants you'll be like of course Jesse Yeah my pleasure I would love to help you so you
00:37:32
would go to so you would go to my house and give my plants a little bit of water right because you know the plants need some
00:37:37
water but if you gave the plants too much water they would end up drowning and dying and
00:37:43
I would come back from my vacation all my plants would be dead so the plant got a bit too much of a good thing and that
00:37:49
caused issues the human body is the same some glucose is good too much glucose
00:37:55
causes all these issues and most of us are eating in a way that gives way too
00:38:01
much glucose too quickly to our body and that's why we feel all these symptoms so what's going on at a cellular level
00:38:08
when I flood my body with glucose so there are three sort of main
00:38:15
processes that I want to tell you about on this topic so when you flood your body with too much glucose too quickly
00:38:22
what happens is what I call a glucose Spike so a glucose spike is just simply a sort of Rapid increase in how much
00:38:30
glucose is in your system so it goes if you have a glucose monitor you can kind of see it it goes like just goes up
00:38:36
really fast the concentration and so the first thing that we need to look at is your my2 mitochondria
00:38:44
so your mitochondria are like little um sort of oval organelles inside of
00:38:50
your cells and they kind of had a squiggly line in the middle when we represent them in drawings these mitochondria are in charge of turning
00:38:57
glucose into energy they're super freaking important they take the glucose
00:39:02
from the food and they do some magic and outputs energy so you can do stuff like I don't know walk run think whatever
00:39:09
so when a glucose Spike happens all of that glucose heads straight to the mitochondria because that's where it
00:39:15
gets processed right and your mitochondria unfortunately while they like a steady influx of
00:39:22
glucose during a spike when you give them way too much glucose way too quickly they kind of like shut down
00:39:28
they're like I just TMI I cannot too much information like I
00:39:33
can't deal with this they sort of go on strike they get stressed out and they kind of break down so that's a real
00:39:40
problem because you just ate all this food because you were like I want to give my body energy right sugar in the
00:39:46
morning energy actually on the inside your mitochondria the very things
00:39:51
responsible for making energy they break down when you give them too much glucose
00:39:56
to handle so that's the first thing that happens and when you mitochondria breakdown it increases how much stress there is in
00:40:03
your body and it increases that thing we talked about inflammation which is not good and creates a lot of like terrain
00:40:09
for a lot of diseases to happen so that's the first thing that happened glucose spikes mitochondria breakdown and you get tired not good
00:40:17
second thing that happens is this thing called glycation that I explained which is aging the more spikes you have the
00:40:24
more glycation happens quickly the faster you age on the outside with your wrinkles but also on the inside so the
00:40:31
kayak when you're 65 is going to get harder and harder the more glycation happens when you're young for example
00:40:36
and then finally so your body really wants to keep you alive as I mentioned
00:40:41
like your body is pretty freaking awesome and it's really trying to protect you and so it has a technique
00:40:47
that it deploys when a glucose spike is happening to get that level of glucose
00:40:52
down because it knows like oof when glucose is very high like all this bad stuff happens so let me get that to go
00:40:58
down your body releases something called insulin which comes from your pancreas
00:41:03
and we love insulin she's dope she grabs all the extra glucose and she stores it
00:41:09
away into your muscles into your liver and into your fat cells and that's one
00:41:17
of the ways that you gain fat on your body is by having insulin take this
00:41:22
extra glucose and stir it away can't you not just put it in my muscles unfortunately
00:41:29
I'll call her and ask but no unfortunately you can't decide where it goes um
00:41:34
and then while insulin is cool like long term too much insulin is the cause of type 2 diabetes so while she's helpful
00:41:41
in the short term long term she causes all sorts of issues especially connected to fertility which is also
00:41:48
um something that we might want to talk about really fascinating topic is is that therefore conceivable you know I've
00:41:53
got a friend that had um polycystic ovaries and
00:41:59
um she said on a podcast that she has recently that she used to have a problem
00:42:04
with um binge eating she talked about it and I as you said as you said that I
00:42:09
kind of connected the two dots that her insulin spikes from her binge eating challenges might
00:42:15
have had an impact on the polycystic ovaries and the infertility challenges she'd had
00:42:21
she'd um she had very very irregular periods to the point at one point her period stopped completely and I was just
00:42:26
wondering if there's obviously we can't diagnose someone we don't know but I'm just saying is there is there a link there potentially well listen it's hard for me to say but
00:42:34
um what we do know is that you know polycystic ovarian syndrome is very tightly linked to glucose so the more
00:42:39
spikes you have I mean potentially from the eating disorder but also just a lot of people
00:42:45
even without an eating disorder have enough spikes to cause this issue the more spikes you have the more insulin
00:42:50
you have in your body and then the more insulin you have in your female body the higher testosterone levels gets and so
00:42:57
PCOS positive ovarian syndrome is kind of like a grouping of symptoms so um
00:43:02
cystic ovaries Mist periods balding on the head hair growth on the face acne
00:43:09
Etc that we kind of put into this package of like this is PCOS actually a lot of these are symptoms of just excess
00:43:15
testosterone in a female body testosterone being the male sex hormone so again if you have PCOS it's very
00:43:22
important to balance your glucose levels to get that testosterone down it's like the first thing to look at the first
00:43:29
thing to fix and I get on a daily basis messages from readers who had PCOS use
00:43:34
the hacks that I share don't have PCOS anymore got their periods back we're able to conceive naturally Etc so very
00:43:41
tightly linked glucose and hormones this this drug insulin so it takes the
00:43:47
takes the glucose and it's and by the way it's not really a drug it's like something your body makes but then you
00:43:53
can also take it um as a drug if you have diabetes for
00:43:58
example so this chemical insulin it stores it stores the glucose in my my fat and my muscles and my liver yeah
00:44:05
um how does that how does it have an impact then on weight gain and weight loss so if I've just had a glucose Spike
00:44:11
insulin's been deployed yeah she's doing her work she's storing it in all those places does that impact my ability to
00:44:18
gain and lose weight absolutely so when there's a lot of insulin around insulin when she's around she's like okay
00:44:24
everybody stop we're only gonna be putting stuff into fat cells nothing can
00:44:30
come out of fat cells so when when there's High insulin levels your fat cells become like a one-way Street
00:44:36
things can go in to make them grow in size and quantity so it's one of the ways you gain fat on your body and
00:44:42
nothing can come out and when people say like I want to lose fat on my body what they're really saying is I want to empty
00:44:48
my fat cells so that you know my waist size reduces at the same time so yes the
00:44:54
more insulin the harder it is to actually lose any fat
00:44:59
I get it foreign I think I get it now um is there anything that's like missing from that
00:45:05
that picture you've painted for me I I Now understand the relationship between what I put in my mouth the impact that has on my glucose levels it causes
00:45:12
spikes and dips that causes a bunch of short and long-term consequences because of what's going on in my mitochondria
00:45:18
and insulin is there is there a next step in that process that I need to be aware of so my insulin is now raised
00:45:24
right yeah she shut down my fat cells she's doing her thing she's throwing it away is it the cro so The Chronic
00:45:32
um deployment of insulin is what I think they call the type 2 diabetes yeah it's called insulin resistance so when you
00:45:37
have a lot of insulin it's a bit like stops working basically exactly it's like coffee right right like first time you drink coffee you're like whoa and
00:45:44
then over time the same amount of coffee doesn't do as much to you same with insulin so over time your body becomes
00:45:50
less sensitive to it it doesn't really obey it anymore very well and that's called insulin resistance and that then
00:45:56
leads to type 2 diabetes but I think you got a pretty good overview of you know weed food
00:46:02
creates glucose Spikes all of these biochemical processes then our body
00:46:07
experiences these symptoms right we experience these symptoms of glucose spikes and I think the important thing
00:46:13
to remember is that these symptoms again they're messages right they're not something that's happening randomly just to be annoying your body is not against
00:46:19
you your body is just trying to keep you alive but as a consequence of maybe some of the ways you're eating all these
00:46:25
symptoms are taking place quick word from one of our sponsors I have to say I've been on a bit of a journey with
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00:48:28
episode if this gluco roller coaster is bad for me yeah the spikes and the
00:48:33
crashes how does one flatten the glucose curve in your book you talk about these 10 hacks yeah can we go through some of
00:48:40
these hacks too that's for sure I think that's the most important really because
00:48:46
Attack One hack one yeah eat food in the right order yeah what did you mean by that so
00:48:53
to give some context like all the hacks in my books they are just summaries of scientific studies so when
00:49:01
I was going really deep into all the science I found you know all these symptoms and conditions linked to spikes and I found also these amazing ways we
00:49:09
could still eat everything we loved but without creating these spikes right
00:49:14
so still eating everything you love but reducing any symptoms or any problems you might be having physical mentally
00:49:20
okay so eat your food in the right order so next time you're faced with a meal listeners next time you're faced with a
00:49:26
meal there's something amazing that you should know if you eat the ingredients in the meal in a
00:49:33
specific order you can reduce the glucose Spike of that meal by up to 75
00:49:40
percent without changing how much you're eating what you're
00:49:45
eating just the order has a massive impact on your glucose so you can still
00:49:51
eat the same meal with way less spikes and way less consequences so the right order is veggies first I should make a
00:49:58
t-shirt veggies first proteins and fats second and starches and sugars last so
00:50:05
let's take an example of a meal Maybe Stephen what's the typical meal you have and then we'll add stuff for the ingredients okay so let's say cookies
00:50:11
that's your sugars let's say you're having cookies let's say I don't know you eat fish
00:50:17
yeah okay let's say everything today I just I'm so other than snails I still got a little bit of a psychological
00:50:22
issue there but I've never tried snails and I'm French really I just it just grosses me out something you need to figure out
00:50:28
okay so let's say you have like some fish some broccoli some pasta some olive
00:50:35
oil and avocado and a cookie so the right order for your glucose levels is gonna be the broccoli first then the
00:50:42
fish then the pasta and the cookie and the avocado and olive oil you can kind of have it like with the with the fish
00:50:49
now this is an interesting like theoretical thing to understand it might not always
00:50:54
be very practical to just separate out your meal and be like okay this verse that then that then there's a few things
00:51:00
you should know number one you don't actually have to wait between any of these foods you can just eat them one
00:51:07
after the other and still get the amazing impact on your glucose levels and number two really the most important
00:51:13
thing here that we need to learn from this scientific study is that the veggies should come first so what I do
00:51:20
now and what you know my community does is that we all have always have a veggie starter at the beginning of a meal and
00:51:27
then we just eat the rest of the meal kind of normally and that already has a massive impact on your glucose levels
00:51:33
and how you're going to feel a lot of people when they do any do it very much in the opposite or in terms of like kind
00:51:39
of they leave the veggies on the side of the plate you know I think when I was a kid I'd go for whatever was tasty first
00:51:44
yeah when the whatever the green stuff I've always been for the pasta first yeah exactly and then it was like a
00:51:50
requirement so often parents will say eat the [ __ ] greens yeah as well before you get your dessert you know
00:51:56
that's interesting I mean although in restaurants obviously dessert comes last which is probably and in restaurants also you know bread usually comes first
00:52:02
and so let me explain why it's so important to avoid having the bread first so bread is a starch and as I
00:52:09
explained you know there's starches and sugars and those are the two things that turn into glucose when we digest them and so when we eat something that
00:52:16
contains glucose on an empty stomach so when we eat it first like a piece of bread the starch breaks down into glucose
00:52:23
molecules in your stomach and then makes its way super quickly into your intestine and your bloodstream because
00:52:28
there's nothing stopping it there's like hey just like roller coaster so it goes
00:52:33
straight from your mouth to your bloodstream so very quickly the glucose makes its way to your bloodstream and increases the concentration and causes a
00:52:40
spike now if you start your meal with veggies instead this is what happens
00:52:46
veggies contain another Superwoman and I love how all my
00:52:51
molecules and substances are female but anyway she's a superwoman fiber have you
00:52:57
heard of fiber before you have fiber so veggies contain fiber and fiber when we eat it at the beginning of a meal she
00:53:03
does something absolutely amazing when she arrives first in your stomach and
00:53:08
digestive tract she makes its way from your stomach to your upper intestine and there she
00:53:14
deploys itself like onto the walls of your intestine like in a cruel viscous
00:53:19
protective mesh and just stays there protecting you that viscous mesh that
00:53:25
fiber has created is then going to reduce the spike of your meal because all the glucose molecules arriving later
00:53:32
on from like the pasta for example I'm not going to be able to make their way as quickly and as much through your
00:53:39
intestine into your bloodstream because of the fiber Shield the glucose molecules are going to take way longer
00:53:46
to make their way into your bloodstream as a result you get a smaller Spike but you still ate the same food just with
00:53:53
some veggies first I know which is amazing so I so I when I go to a restaurant you
00:53:58
know you go to some restaurants they give you bread others like the Japanese ones give you like edamame yeah that's much better yeah that's a that's a
00:54:04
veggie right so any type of Veggie is going to be really helpful and I try to make it uh make up
00:54:10
about like 30 of my meal and it can be anything they can be raw they can be cooked
00:54:16
um in my new book I have like 35 amazing veggie starter recipes you can dress them you can put you know some I don't
00:54:24
know olive oil vinegar lemon cheese whatever onto it to make that veggie starter feel really delicious because
00:54:31
it's going to protect you so much and if you're somebody who suffers from Cravings in the afternoon or unsteady
00:54:36
energy I think this hack is a really powerful one to try out I often you know
00:54:41
I'm a speed eater I'm going to be honest I'm not gonna I'm not gonna lie to you I am I tend to eat my meal super quick and
00:54:47
I think the excuse I tell myself [ __ ] or not is that because I'm busy I just like yeah so inhale them yeah
00:54:53
yeah yeah and when I'm I know because when if I eat something say with my girlfriend or whatever she's she she I mean she like literally
00:55:00
blesses the food with her hands first and then she like takes her time I ate super fast too I'm like actually like
00:55:06
it's a competition you know like yeah um and she's often said to me she's like
00:55:11
okay just slow down like just and um one of the points that someone raised
00:55:18
him at some point about my like super fast eating habit was that it is bad for me now I'm
00:55:25
wondering from what you said there if the speed in which we has an impact on our glucose bikes as well if I ate
00:55:31
slower can I flatten the curve absolutely baby yes really yeah she's right well yes then again listen I'm a
00:55:37
very strong proponent of like pick your battles right and like yes we could all do better in so many different ways but
00:55:43
also you know you're a speed eater that's fine maybe you just do it I'm trying to live my best life okay so if
00:55:48
you want to slow down aging and do all that so you can do two things you can either just eat as quickly as you want
00:55:55
but at a veggie starter at the beginning of your meal right that already is going to have very powerful impact on your
00:56:00
glucose I would argue it probably will have a stronger impact than just eating
00:56:06
the same meal more study because you're not going to eat the meal over like two hours right you might go from like three minutes to eight minutes
00:56:13
it's not that big of a difference the veggie starter will have a much bigger impact on your glucose than just increasing that by a few minutes
00:56:19
do you remember hack number three from your book uh stop counting calories that's a ghost writer check
00:56:26
I can confirm you write your book I did I had so much fun writing the book uh
00:56:31
yeah about that one well so what do you know about calories
00:56:37
very little yeah that's fine but tell me and tell me like the what I what I think they are um or just generally like it's
00:56:44
a it's a thing yes Thermo I'm talking like a much simpler definition
00:56:51
oh sure you can if you want cheese it's like a thermally clear reaction where a
00:56:57
calorie is the measure of how much heat is required to break down a molecule of
00:57:02
food that's really not bad thank you wow you really should give yourself more credit because when before we started
00:57:08
you were like I know nothing about food and biochemistry actually you know some pretty good I know from just like doing
00:57:13
this podcast yeah and it's yeah this is why I really do it because I'm very selfish reasons and I realize that it's helping a lot of other people that are
00:57:19
also idiots um but but that's that's what I know from guests that I've sat here so that's my definition of a calorie fantastic so
00:57:25
I think a lot of people will also stay like oh yeah calories are bad like I need to eat not too many calories otherwise bad stuff happens and I gain
00:57:32
weight or whatever so I want you to know how calories were actually invented and
00:57:38
measured because it is completely mind-boggling
00:57:44
so the way that scientists first started measuring the calories in a food is the
00:57:50
following okay so let's use our imagination here the scientists they took a box okay and
00:57:57
they put a food in that box let's say that cookie they put the cookie in a box then they put this box with a cookie in
00:58:04
it under I mean in another box that contains water so they submerged the
00:58:09
cookie box in water okay and then somehow they light the cookie inside the
00:58:14
small box on fire they burn the cookie and they measure by
00:58:19
how many degrees the water the surrounding water increases in temperature
00:58:25
that is how we measured calories literally measuring how much heat
00:58:31
happens when we burn that food so as a result you might say okay well you know
00:58:36
you might test a cookie in this setting and you might test it against I don't know an avocado and you might see that
00:58:45
the temperature in that big box Inc so increases by as many degrees for both
00:58:50
the cookie and the avocado so you you know from a calorie perspective you'd say these two foods contain the same
00:58:55
number of calories but that's a really reductive way of
00:59:01
thinking about food it's almost like thinking these two books are both 500 pages therefore they're the same
00:59:08
you see how that's a problem the number of pages in a book doesn't tell us anything about what the book is
00:59:14
about who wrote it what are the words what's the message no clue the calories in a food also gives us no information
00:59:20
about what's actually in the food how is that food going to impact how I feel my
00:59:26
physical health my mental health my glucose levels so I want to teach people about the
00:59:32
molecules in the food so they actually start recognizing like oh that food is going to make a spike that food is not
00:59:38
and teaching them hacks so they can you know improve their health and so hack number three is called stop counting
00:59:44
calories because essentially what I found is that if people just focus on balancing their glucose levels and using
00:59:50
the hacks to do that and just completely stop counting calories their health improves
00:59:55
significantly and it's a much nicer world to live in than a world of calorie counting because
01:00:01
something else you should know two people can be eating the exact same number of calories let's say you know 2
01:00:06
000 calories a day but if one person is unique in a way that causes all these spikes and the other one isn't the spiky 2000
01:00:14
calorie person is going to be full of Cravings exhausted infamed aging faster
01:00:21
not sleeping as well could have mental health issues could have PCOS yeah I could be gaining weight like
01:00:26
it's not the same thing the calories are not really what matters we need to learn about how the food is actually affecting
01:00:33
us interesting I find that so interesting because I was thinking as you were speaking you
01:00:39
answered it there at the end that a lot of the reason why people do count calories is for weight loss or weight
01:00:44
you know gain reasons um but because of the glucose spikes in one set of 2000 calories one meal that
01:00:51
will give me two thousand calories it'll have a significant impact on the insulin yeah levels and also on how you're
01:00:57
feeling and how you're doing and how difficult you know that fat loss is or not how much of a good time you're
01:01:03
having along the way hmm so that's the Nuance that really you know people use calorie counting as a
01:01:09
tool I guess but that's the Nuance that's really missing if you really want to achieve any of those goals for whatever reason you have absolutely and
01:01:16
then you know restricting calories of course like if you go from 2 000
01:01:21
calories to I don't know how many but fewer than that you're essentially reducing how much you're eating right so
01:01:27
yes it's possible that'll lead to weight loss but like one um that's not really
01:01:33
sustainable like do you really want to count calories for the rest of your life like that's just
01:01:39
I don't know that feels really difficult to me um and second it doesn't tell you again like what you're eating so you're
01:01:46
reducing quantity so yeah that can lead to consequences but it might not be improving your health at all you might be losing weight on your body but
01:01:52
actually you know increasing the problems and the symptoms and the conditions so I really hope people stop
01:01:58
counting calories and through this science just kind of learn how to approach the food landscape and
01:02:04
how to approach food habits in a way that heals them from everything they want to heal from without the sort of
01:02:10
calorie thing breakfast yeah what do you have for
01:02:16
breakfast Stephen today yeah uh nothing yet today I I was going so I was
01:02:21
actually I ordered food right to this this wonderful Studio here in London
01:02:26
um at 10 30 a.m and it said it would take half an hour to get here
01:02:32
and it got here when you arrived now I looked at it and I thought if I eat this
01:02:37
then I'm gonna have some kind of like dump halfway through this conversation so it's just sat
01:02:42
can I ask what you ordered no okay because some foods some breakfast foods
01:02:48
will have that impact and make you feel tired um so I ordered a
01:02:55
breakfast wraps it's got like eggs avocados bacon
01:03:01
in it and it's like a gluten-free wrap thing and I was looking at it thinking
01:03:07
because of this bread I think the bread is probably going to make me have a dump and I don't ever want to have like a energy dump half with your comments I
01:03:13
don't want to fall asleep you know that's rude there would be yeah Midway through the conversation so I've not eaten yet interesting coffee so actually
01:03:19
you know New York first is is a pretty good one in terms of glucose so the main thing we want to do to study our glucose
01:03:25
levels is have a Savory breakfast instead of a sweet one so we want to
01:03:31
have a breakfast that contains protein you know like eggs fish meat protein powder maybe some fat like the avocado
01:03:37
that's fantastic and maybe some Fiber if you want to add some veggies in there and then any sort of like bread or
01:03:45
starches or potatoes should be there just for taste it should not be the centerpiece of the breakfast and then
01:03:50
importantly for a Savory breakfast that keeps your glucose level steady we shouldn't eat
01:03:55
anything sweet at all for breakfast except whole fruit if we want some what's the difference
01:04:00
between whole fruit and whatever isn't whole fruit oh well you know as I explained like fruit has been bred by
01:04:07
humans for a super long time to be extra sweet extra juicy so today when you look at an Apple for example it's really been
01:04:14
pumped full of sweetness and sugar and made really easy to eat I had this conversation this week with my partner
01:04:21
um she was offering me some fruit and because now I'm like a food you know arrogant little food guy because of all
01:04:27
these conversations I've had I was like babe it's got sugar in it and they've bred it and and then she was like really
01:04:34
and we've had a conversation about it and I Googled it and I said um I Googled like the historic banana
01:04:39
apple yeah and the pear and I showed it she was like what because they obviously
01:04:45
you know the fruit we have today is so bright and big absolutely and easy to eat yeah yeah exactly you peel it but
01:04:51
you know and then I showed her some of these pictures of these old bananas and they're like tiny and they're like full
01:04:56
of seeds and stuff full of seeds and Tiny and actually quite tart yeah you wouldn't really eat that menu you
01:05:01
wouldn't want to yeah and so even though fruit has been bred for a super long time to be extra sweet if you want to
01:05:08
eat something sweet it's still the best thing to eat because of the fiber that fruit contains and as they explained you
01:05:14
know fiber is protective in Whole Foods in whole fruit so now here's the thing while a piece of whole fruit is the best
01:05:21
to eat if you want to eat something sweet the problem starts when we denature that piece of whole fruits when
01:05:29
we blend it when we juice it when we dry it when we puree it so many different things so let's take for example when
01:05:34
you juice a piece of fruit juicing is essentially taking away all the fiber getting
01:05:41
getting rid of all the fiber the fiber is like the the hard stuff you know the the pulp and everything that's left over
01:05:46
so if you juice like an apple you're just taking all the sugar from the Apple putting it in water and getting rid of
01:05:53
all the protective fiber so all of that super concentrated sugar that's been
01:05:59
bred into that piece of fruit you're not giving to your body in a really really fast way and as I explained the speed of
01:06:06
delivery is really important the faster all that Sugar arrives the more your mitochondria get hurt the more the
01:06:12
spikes are happening inflammation Etc and so when you drink apple juice you're essentially drinking like the amount of
01:06:18
sugar in two already pretty bread apples and drinking it in a few seconds and so
01:06:24
your body is experiencing a massive Spike and your body doesn't care whether
01:06:29
the sugar cup came from a piece of fruit or if it came from like cane sugar and is in a can of Coca-Cola the molecules
01:06:36
in the apple juice and in the can of Coke are the same your body does not
01:06:42
make a difference your body's not like oh this sugar came from fruits not going to cause any issues oh this sugar is
01:06:48
from Coca-Cola oh it's going to cause problems your body does not care and in
01:06:53
a can of fruit juice there's almost much sugar as in a can of Coca-Cola
01:06:58
so when we eat fruit juice we have to do it in a way that's like okay this is dessert right this is for my pleasure
01:07:03
this is not for my health this is gonna give me pleasure and make maybe make me feel a bit happy but it's not going to
01:07:09
help my body which one of these bastards told me that fruit juice was good for me I've been drinking this stuff like I was
01:07:15
me too you know you're growing up if I went and had fruit juice I was like Well
01:07:20
Done Steve yeah you know you've done yourself you've done future Steve a massive service there and then I got to
01:07:26
[ __ ] 30 years old and people start telling me that fruit juices um
01:07:31
bad for me like who who lied to me do you want to know who lies who the people who make
01:07:38
fruit juice yeah I thought it would be that yeah and same for me you know I grew up eating drinking orange juice and
01:07:43
a Nutella crepe every morning come on you knew the Nutella crepe wasn't good for you I mean yeah but like you know I
01:07:49
was like I'm having orange juice so it balances it out you know I had no idea that it was just eating starches and sugars just eating a massive glucose
01:07:56
bike for breakfast and when you create a big glucose bike at breakfast your entire day then becomes completely like
01:08:02
a glucose roller coaster the breakfast Spike really dictates how you're going to be doing for the rest of the day so
01:08:08
what is a whole fruit a whole first is like a piece of fruit that is just oh you think just like not
01:08:13
processed okay yeah like like something you can hold in your hands that you can buy the supermarket like an untouched
01:08:19
from the tree okay I thought it's not a certain type of fruit it's just you're talking about the state of the fruit yeah okay what would be a better word
01:08:25
for whole no I guess that is the word I'm just an idiot like um uh uh a piece of I don't know hole is
01:08:33
probably the right word okay yeah okay so I'm not gonna have any so granola I
01:08:38
used to think granola was I was like again doing my health service by eating granola
01:08:45
so listen if you're having a great time no symptoms feeling amazing top energy no
01:08:51
Cravings no hormonal issues no skins Superman yeah like if you're doing fine
01:08:56
and you're eating things that are sweet and you're having a great time I have nothing to teach you but if you're suffering in one way or another many of
01:09:03
the symptoms we talked about earlier look at your breakfast and avoid the sweet stuff so avoid the granolas and
01:09:10
the breakfast cereals and the oats with banana and honey in them switch to something Savory and I have lots of
01:09:16
examples of what's a Savory breakfast in my books but that is really going to help set your
01:09:22
day on a much better path and gonna help your physical and mental health Thrive you have these 10 hacks in your book and
01:09:29
um there was one in particular that I you know there was none of them that I thought I can do this and then there was
01:09:34
this other one where I was like let me guess which one do you think it is
01:09:39
um I actually I would say the vinegar one is such a weirdo how did you why did you I'm actually drinking vinegar before
01:09:46
I eat can you imagine can you imagine me going to a restaurant could I just get a glass of vinegar
01:09:52
please before I well actually it's happening more and more Steven why are people doing this to themselves okay
01:09:57
because okay by the way I can by the way the hacks are there for people to pick and choose from okay
01:10:04
you're supposed to like compose with them as you wish it's not you don't have to do everything all the time you don't have to do any of them if you don't want
01:10:10
to it's like information from the science and then you decide what you do with it hack seven drink vinegar before
01:10:15
you eat yeah so the scientific studies show us that if we have one tablespoon of vinegar in a tall glass of water so
01:10:22
this is a pretty this is a pretty good size one tablespoon of vinegar in a tall glass of water before a meal can reduce
01:10:27
the glucose Spike of the meal by up to 30 and the insulin Spike by up to 20
01:10:34
which is important because you know insulin is also something we want to manage and you might be wondering like
01:10:41
how the heck does that work well vinegar contains another cool molecule called
01:10:46
acetic acid and acetic acid does two main things
01:10:52
that help our glucose levels number one you know how I explained that starches they break down into glucose when you
01:10:58
digest them while acetic acid slows down that process so it slows down how
01:11:04
quickly for example a piece of bread is going to break down into individual molecules so it slows down how quickly
01:11:10
the molecules of glucose arrive in your bloodstream which is again what we want we want to slow down the velocity and
01:11:18
second acetic acid goes to your muscles and it tells your muscles to soak up
01:11:23
glucose as it arrives into your body so glucose arrives more slowly in the
01:11:29
bloodstream and muscles soak it up as it gets there so those two actions reduce
01:11:35
the spike of the meal without you needing to change any part of that meal so if you want to have that cookie
01:11:42
and you want it to have the cookie without setting off a glucose roller coaster without setting off that sugar
01:11:49
addiction having a vinegar drink before would be a really good idea
01:11:54
I'll think about it um moving on hack eight after you eat move people say this you
01:12:02
know they go for walks and stuff after like the Christmas meal or whatever but why why is that from a scientific
01:12:07
perspective important it's interesting because it's been around culturally for a very long time right like the post-meal walk Etc even the veggie
01:12:14
starter I mean in France we you know we have this thing called kurite which is raw veggies at the beginning of a meal
01:12:19
we've had it for forever you know just culturally in Italy antipasti veggies first Etc so it's cool to see that a lot
01:12:25
of these hacks have been around for a very long time but now we understand how they work and so we're able to be like
01:12:31
oh I want that back in my life so moving after eating so your muscles when they contract they
01:12:39
need energy to do so and the first place they look for this energy is in the glucose in your bloodstream
01:12:45
so we can use that to our advantage the more muscle is Contracting the more glucose it needs so if we use our
01:12:51
muscles for 10 minutes after a meal some of the glucose from that meal will make its way to your muscles instead of
01:12:58
just standing there and creating a spike and so you can use your muscles in lots of different ways you can go for a walk
01:13:03
you can clean your apartment you can play with your dog you can go to the gym and you can do my new favorite thing which is let's do it together Stephen so
01:13:10
put your feet on the ground yeah and do some calf raises do you know what that is you just like go into your tippy toes
01:13:16
and back down calf raises and you feel your calf Contracting yeah so this is actually a really effective way to get
01:13:21
your muscles to soak up glucose because there's a muscle in your calf called the soleus muscle which is really extra good
01:13:28
at soaking up glucose so for example after a meal you're at work you're at your desk you want to reduce
01:13:34
the spike do some calf raises like this nobody will see and you'll be helping me because that won't come so weird they're
01:13:40
going to see me have this shot of vinegar and then sit here like I'm like I'm like there's something yeah but then they're gonna be like damn Stephen is
01:13:45
doing so great look he's 65 and still kayaking like then they might think they should have done the same it's a good trade-off I'm happy to take the
01:13:52
weirdness um that's really interesting because when I think about glucose spikes and
01:13:57
movement and stuff and what you've just said there with my mind went straight to being sat on a plane which I do a lot of
01:14:03
and they bring the food down they bring the dessert trolley down or whatever and then you you eat the
01:14:10
not me of course but someone else a friend of mine he ate the cookie on the
01:14:16
dessert trolley and then he sat there for 10 hours because he was on a plane yeah yeah that sounds like a [ __ ]
01:14:22
nightmare well for your glucose is not great but there's lots of things you can do so first don't have the cookie on an
01:14:27
empty stomach have it after some other food for example maybe you bought like some nuts at their airport I have some
01:14:34
of those nuts before the cookie That's What I Call putting clothing on your carbs and then you can do some calf
01:14:40
raises in a plane right sure vinegar you can do the vinegar don't do it as a shot make sure you dilutes it it's better for
01:14:46
your teeth okay okay generally do you have a
01:14:52
like a hypothesis or an idea or a system for when you travel and what you eat yes
01:14:57
if I'm traveling I always make sure I have a really really good Savory breakfast even if I'm not hungry before
01:15:03
I leave for the plane so I have like my favorite like two egg omelet with feta and tomatoes it's my favorite thing to
01:15:08
make what is your general what is your general walk me through your food you know I I was watching your um some of
01:15:15
your interviews and the most replayed part of one of your interviews was you describing what you ate no way yes it
01:15:22
was it was an hour and a half long interview and at the very very end of it the interviewer asked you what you ate on a daily basis and that was the
01:15:28
highest Spike oh in the in the replay time so I thought you know for clearly that's what people want to know at home
01:15:34
right now so in in a in an idyllic okay Jessie day okay
01:15:40
so my favorite two egg omelets for breakfast give me timings as well oh wow
01:15:46
I mean that depends I really my days changed so much um I don't know like on an idyllic Day
01:15:52
based on the science if you were being Superwoman
01:15:58
get shot in the dark here um okay wake up at 7 45
01:16:04
have breakfast at 8 15. two egg omelets with feta and tomatoes
01:16:10
and then that makes me feel pretty good and full into lunch at lunch I usually will have like
01:16:16
a big ass salad so like maybe some spinach quinoa everything mixed together
01:16:23
I put some vinegar dressing in there to reduce the spike um salmon avocado cheese like a nice big
01:16:29
like yummy thing then inevitably inevitably in the afternoon I want to
01:16:35
eat something sweet because I I love sugar like that's the thing you have to understand like I love sweet foods and
01:16:41
that's one of the reasons that I figured out all these hacks because I was like I need to reduce my spikes because I want my mental health to improve but I don't
01:16:47
want to give up my chocolate cake like that's just not happening so anyway enough to be in the afternoon I'm like
01:16:53
time for some sweet Foods so I'll do lots of hacks around that I'll do the vinegar hack before the chocolate cake
01:16:59
I'll also do another hack we haven't spoken about yet called putting clothing on your carbs and so that means when
01:17:06
you're eating starches and sugars add some protein fat or Fiber to them so for example I have the chocolate cake with
01:17:12
some Greek yogurt which is actually a freaking delicious combo as well so I'll do that and then I'll go for a walk or
01:17:19
I'll go to the gym I'll use my muscles so I'm getting all the pleasure from the cake with less of an impact and then in
01:17:24
the evening is usually when I have more time to have like a more like longer meal so I'll do veggie starter
01:17:31
some nice whatever proteins and pasta afterwards and then usually I don't
01:17:37
really want anything sweet to add after dinner because I've had the sweet thing in the afternoon that would be my you
01:17:43
know Common food habits then today for example I woke up at 5 45 because I had this shoot
01:17:49
to go to in the morning before coming here and so I just grabbed some ham from
01:17:54
my fridge and I have it in my bag now and I just started munching on some ham in the morning because again a protein
01:18:02
Centric breakfast is really key to making sure you have lots of energy all day and I wanted to come here and have a
01:18:08
lot of energy you know so I was like I need to be really good about my Savory breakfast today so I just had that
01:18:14
so going back then to my breakfast today yeah ahead of doing this podcast you know these podcasts sometimes last you know
01:18:21
two hours three hours whatever it might be what should I be eating in your view to stay high energy to stay focused etc etc
01:18:29
and what should I not be eating so you should definitely avoid granola okay anything sweet right you want to think
01:18:35
about okay protein at breakfast so actually your breakfast wrap was pretty good I would say because it has eggs it
01:18:41
has avocado it has you know some fats some protein that's pretty pretty good
01:18:46
and as long as the wrap is not like a huge amount of bread you're fine because it's fine to have bread or starches in
01:18:52
the morning for taste so to me that would feel like a really good really good option and if you do get tired
01:18:58
after eating something like that maybe you're having a bit too much food that can also be a thing
01:19:04
um some of you have half and you should feel pretty good okay that's good to know I always wonder and then you know a lot of people
01:19:10
they're sad to give up their sweet breakfast foods and here's another hack you can use it's you can still have that
01:19:17
sugar but have it as dessert after lunch or after dinner instead of like in the
01:19:22
morning on an empty stomach so it's not about cutting anything out it's about learning to place the foods and organize
01:19:29
them in a way that keeps your glucose levels steady so that you don't kick off the Cravings roller coaster where you
01:19:35
feel so controlled by all the sugar and the food around you you're very very
01:19:40
good at simplifying things but also making them like both accessible and not intimidating and that word intimidating
01:19:47
is one that I've I've come to learn is quite prevalent when people are listening to food conversations they feel like oh my God it's a lot and it
01:19:54
because there's so much they don't really take anything simple and actionable into their lives yeah so if
01:20:00
you were to try and summarize the message you're trying to spread into maybe like a sentence or two that
01:20:05
someone can Embrace as a philosophy fee for their dietary choices and their eating habits what what exactly would
01:20:11
that be I think it would be learn the glucose hacks and then just
01:20:18
eat everything you love these hacks I hope they become and this is kind of my mission I hope they become as well known
01:20:26
as drink water brush your teeth that's kind of the vibe I'm going for these are
01:20:31
fundamental scientific principles that can really help you break free and Fast
01:20:37
Track you to feeling so so much better and they will help you cut through all
01:20:43
the noise in the marketing Etc because it's really about how your body functions in like a biochemical level so sorry that was more than one sentence
01:20:49
but that's got it and how are you feeling now you've obviously been on a health journey of your own but where did you find yourself today
01:20:55
man I am so grateful today because for example you know I'm on this trip now and I'm staying in an Airbnb by
01:21:04
myself for 10 days like I'm yeah like I'm alone and back in the day you know
01:21:10
when I was 99 I broke my back I couldn't spend 20 minutes alone I would have a panic attack
01:21:15
I am so happy of that Journey but I really don't wish it on anyone like it
01:21:21
was freaking horrible but now I'm like oh like I did it I healed I went through
01:21:27
this stuff I understand my body and now I just want to make sure that I share this information with as many people as I possibly can
01:21:33
um and that's what really excites me so I'm doing very well thank you for asking Stephen are there any sort of
01:21:39
misconceptions about food or you know glucose or Diet dietary behaviors that
01:21:45
we we might have missed today I want to make sure we've really covered it off you know yeah is there anything that you think we might have missed so we talked
01:21:51
about calories which is really important we talked about fruit well another thing we can talk about which is a common myth
01:21:58
is that sugar for breakfast gives you energy we kind of covered it in many different ways but I want people to
01:22:04
understand sugar gives you pleasure it does not give you energy it is not good
01:22:09
for your energy levels oh yeah that's what's really that's a paradigm shift for me because
01:22:15
I I would have thought that having something sugary before doing like this podcast yeah would make me like
01:22:22
that's not energy that's dopamine okay and even though it feels good for a
01:22:27
little while then you crash and then you want more it's actually not unlocking like deep biological energy and stamina
01:22:35
it's just making you and by the way sometimes you want that like if you're writing something and you're just like I
01:22:41
need some just to eat that cooking you know sometimes we need to use it to our advantage that dopamine hits but long
01:22:48
term it's not what's going to be helpful for you and if you did that thing every time you recorded a podcast after a few
01:22:54
months you feel really chronically tired and you'll be like okay this is not working anymore because your mitochondria would have suffered so much
01:22:59
on the inside I have this box in front of me on the
01:23:05
front of it it says the Diary of a SEO conversation cards I'm so excited on the back it says vulnerability is the daughter connection this is a new
01:23:12
tradition we've taken all of the questions that were ever written in the Diary of a CEO and would turn them into
01:23:19
these cards and on the front of the card you can see a question like this written by the person and then it says the name
01:23:26
of the person that wrote it and on the back you can see the person that answered it if you scan this QR code these are available at thediary.com I
01:23:33
need to get this this is very cool we the the reason why we've done this is because
01:23:38
you know I've come to notice and learn that there's a certain type of question you can ask somebody and if you have the
01:23:45
you know the patience to let them speak um that unlocks a level of vulnerability which is connective for humans so that's
01:23:53
why it says vulnerability is the door to connection because after I do these podcast conversations with people especially when we're talking about like
01:23:59
real life story-centric stuff I just feel so connected to them like we become like best friends in two hours and then
01:24:04
we have an ongoing relationship and I have that with nearly all of the guests that have been on this podcast that have
01:24:09
really opened up with me so we want people to be able to do that at home I have four cards here that I've picked
01:24:15
from the the deck I think there's about 60 or 70 cards in the in the full deck which is available online
01:24:21
um and I pick four here so I'm going to slide these over to you so excited why why are you so excited well my
01:24:27
question's not exciting no but they were but like I love this kind of stuff I love the vulnerable questions I love I
01:24:32
just I love this okay for that reason I'm gonna ask you to pick two okay if
01:24:39
you regret that decision no I won't okay I'm gonna slide them over okay so I look at them all no no no no
01:24:45
no oh oh okay I don't choose no no okay I'm gonna pick the two middle ones okay
01:24:50
and I read them please read them and say who uh wrote The question as well what is one thing you regret not saying
01:24:58
to somebody and why didn't you say it he wrote that question
01:25:04
Nick Jones he's the founder of her house yeah
01:25:11
this is an interesting one that's coming to me and I still have time to say it so that's good I wish I had spent more time
01:25:18
talking to the surgeon that operated on me and I wish I had thanked him for first
01:25:25
of all like how great of a job he did on me but also just how much love and care he put into my
01:25:32
scars they're really thin and beautiful and they were sewn like from the inside and
01:25:39
in the side scar that's gonna make me cry
01:25:50
it was really sweet because it's a side scarf he put it just in like the crease of my
01:25:56
waist you know
01:26:03
touched that and he did and so I guess I could write him a
01:26:08
letter but um and that's something that I have every day in my body you know and just
01:26:15
it was really cool he did that so I'm gonna write him a letter this
01:26:21
doesn't make me want to do it because he's still around and alive so I love it so yeah not too late
01:26:28
okay second question
01:26:33
tell me something you have never told anyone before Oh my God I'm such an open book it's tough
01:26:41
um something I've never told anyone before
01:26:49
um interesting
01:26:56
let me think of this one Gary Neville asked this question is that
01:27:02
how you say his name yeah well yesterday I spoke to my dad on the
01:27:07
phone and you seemed sad
01:27:13
hmm and I mean that made me sad
01:27:21
and I just want him to be happy
01:27:26
that's all I can think of you sounded sad yeah
01:27:36
yeah he doesn't talk a lot about his feelings and I could just tell that he was sad
01:27:48
how could you tell um I think it's in the tone of The Voice
01:27:57
you know and he was in Paris and he thought I was there too and so he wanted to see me and I was like oh I'm not in
01:28:02
Paris right now and I could just tell that he would have really liked to see me
01:28:10
and so that made me sad that I was you know not there
01:28:15
you have a suspicion why he's sad don't you like a deeper suspicion
01:28:22
yeah I think life is a little bit rough on him right now and um
01:28:28
I think a combination of lots of stuff I'm not sure like nothing acute more like a chronic like
01:28:35
kind of uh kind of feeling and um I just wish I could like wave a
01:28:42
magic wand and make sure everybody I love is happy all the time but
01:28:50
a lot of people struggle with that especially with their parents you almost see like a decaying in their
01:28:58
energy and joy for life and it's slow yeah and it's like almost quite chronic isn't it like a lot of the subject
01:29:06
matter we've talked about today like inflammation it's almost like a psychological inflammation that when you you know they get to a
01:29:12
certain stage sometimes it happens earlier but you almost see a you know people
01:29:18
characterize it as being like grumpy old you know oh yes or like sad old whatever
01:29:24
I wonder what that is I wonder what's what the like psychological nutrient that's missing is it connection is it a
01:29:30
sense of purpose is it I mean it has to be said it's not everybody but there is um I'm not sure I think it's also like a
01:29:36
the unexamined aspect of life you know I feel like if you've gone to therapy and you've
01:29:43
done work you kind of have tools to like you know change the things you want to change in your life and put boundaries
01:29:50
and like do things and I think a lot of people um don't have really those tools yet and
01:29:55
but in the same way that they don't have the tools around food and how to just make themselves feel better
01:30:01
um I think it's um to me it feels like a tool thing I don't
01:30:07
know maybe it's just because you know that's my own experience of things but I think those tools are most absent in
01:30:13
men yeah typically you know those tools about expression and opening up and vulnerability and it's much of the
01:30:20
reason why I love doing this so much yeah because we get to have these kinds of conversations and they are medicinal
01:30:25
in many many ways you know and these cars are really wonderful because I feel
01:30:31
like even if you're somebody who doesn't tend to open up very much like the fact that the card is asking the question
01:30:36
makes it totally it was random as well you picked it it wasn't me so yeah but
01:30:41
just generally like I think everybody should play this it's so important because it's really hard to ask these
01:30:46
questions and it's really hard for people to take them seriously and be like I'm actually going to answer this but the card medium and especially it's
01:30:52
so beautiful the handwriting I love it it's really lovely idea uh it was quite interesting I was just
01:30:58
thinking when you said that the reason why it's different from me just asking you
01:31:03
those questions versus you selecting one and it being on this sort of Middle Ground enamel object is because it
01:31:09
removes the agenda yeah from the question exactly you know what I mean it doesn't come with an agenda yeah
01:31:15
so it's almost like you asked yourself it right we do have another the old tradition which was asking you the
01:31:21
question yes in the book do it do it
01:31:29
I'm ready okay
01:31:39
this is a tough one oh yeah um [Music]
01:31:46
do it Stephen you have my permission okay the person you cherish most in life
01:31:57
dies tomorrow you have a 60-second phone call with
01:32:02
them what do you tell them
01:32:07
well the good news is I communicate a lot I would say my mom to be honest just you know
01:32:19
thank you guys
01:32:26
happily I would say listen it was amazing thank you I feel like I
01:32:33
told you everything and you know how I feel about you and um it's really sad but it would be sad if
01:32:40
it weren't sad
01:32:49
thank you Jesse thank you amazing conversation you're an amazing person and the work you're doing is so incredibly necessary because it's
01:32:55
turning the lights on to something that is um driving us very much from the back room in terms of our health outcomes
01:33:00
that most of us don't know anything about I've been trying to be healthy I've had I've had the intention but because of the lack of information
01:33:07
um I've been failing without knowing it yeah and it's the motivation thing as well it's like how do you make it easy enough that you can actually start today
01:33:12
amen thank you so much Jesse everybody can go find your work everyone will be
01:33:17
able to find you on the internet um they call you the glucose goddess you very much are goddess and your book um about
01:33:23
the glucose Revolution is a must must read for anybody that's listening to this so I hope everybody goes and gets
01:33:28
that book because I'll be honest I'm gonna be completely honest with you here it's important I thought the subject
01:33:33
matter if glucose was [ __ ] boring until I read your book nice and then I was like oh my God yeah you know and I think
01:33:41
I think a lot people who are in the camp I was in will probably feel the same way so take my word for it it's an
01:33:48
incredible book and it's a must read book Thank You Stephen and I have a new book because goddess method that just
01:33:53
came out and where what is the I've not read that one what's the distinction between the two so glucose Revolution is
01:33:59
like the everything all the science the stories the backstory the glucose goddess method is a four-week guide to
01:34:07
actually get started oh like the actionable yeah it's like okay week one breakfast here are all the recipes you
01:34:12
can use week two vinegar here's what you do week three veggie starters so it's an even it's yet another layer of help to
01:34:18
actually help you start today incredible that's what I need to read next yeah that's what I'll do thank you so much
01:34:24
Jesse's oh no no thank you Stephen over the last couple of how long maybe
01:34:30
four months I've been changing my diet shall I say many of you have really been paying attention to this podcast will
01:34:37
know why I've sat here with some incredible Health experts and one of the things that's really come through for me which has caused a big change in my life
01:34:43
is the need for us to have these superfoods these green Foods these vegetables and then a company I love so
01:34:51
much and a company I'm an investor in and then a company that sponsored this podcast and I'm on the board of recently
01:34:57
announced a new product which absolutely spoke to exactly where I was in my life and that is huel and they announced
01:35:03
Daily Greens Daily Greens is a product that contains 91 superfoods nutrients
01:35:09
and plant-based ingredients which helps me meet that dietary requirement with the convenience that hewell always
01:35:16
offers unfortunately it's only currently available in the US but I hope I pray that it'll be with you guys in
01:35:23
the UK too so if you're in the US check it out it's an incredible product I've been having it here in La for the last couple of weeks and it's a game changer
01:35:31
foreign [Music]
